Mini-Milestones Burn Mode - My Actifit Report Card: September 9 2022
Friday, September 9 2022 - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
As you may know by now, Tiffany and I just got back to our workout routine after three months off, recovering from an accident.
And as you may further know a huge part of our workouts are HIIT sessions at Orangetheory Fitness.
Naturally, getting back to the swing of things was making sure to space things a bit early on.
My fiancé Tiffany us stretching out her spacing until she feels completely comfortable going back to our old 5 to 6 days a week under the orange lights.
With that said, today Tiffa and I burned splats for Head Coach Mariah at our home studio, OTF Nona North
It was my first 3 days in a row since getting back to the workouts 2 weeks ago, the first session where I ran two 10 mile per hour All Outs and I believe I reached 2.5 miles in total for the first time since my return.
Before the accident, I did more than that in my sleep.
On to the workout template of the day:
Again, a small class today; so we all had to start on the treadmill and it was another switch focused template but today was more power on the treads opposed to inclines.
I maintained my base and push speeds between 6 to 7 mph and 8 miles per hour on most all outs with my highest speed at 10mph with the highlight being two All Outs at that ten.
Tread Block 1
• 45 second push
• 1 minute base
• 45 second push
• 1 minute base
• 45 second push
• 1 minute base
• 30 second ALL OUT
Floor Block 1 - 5.75 minutes circuit
• 12 TRX high rows
• 12 total alternating single leg deadlifts (went with 25 pound dumbbells)
Rowers:
• 20 stroke push rows (20 - 24 strokes / minute)
Tread Block 2
• 45 second push
• 75 second base
• 45 second ALL OUT
• 75 second walking recovery
• 45 second ALL OUT
• 75 second walking recovery
• 30 sec All Out (10 mph)
Floor Block 2 - 6.5 minutes
• 6 - 10 sumo deadlifts (heavy) - I went with a 50 pound dumbbell, rest
• 6 - 10 total high plank to alternating knee rotations
Tread Block 3
• 45 second push
• 90 second base
• 45 second ALL OUT
• 90 second walking recovery
• 45 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT (10mph)
Floor Block 3 - 7.25 minutes circuit
• 12 total bosu kneeling alternating shoulder presses (I went with 25 pound dumbbells)
• 12 bosu pullover (was tempted to use the 50 pounder, but behaved and stuck to the 25)
• 6 bosu split leg crunches - each side
• Repeat until finisher
FINISHER - 30 seconds of bosu pop jacks
My OTBEAT HEART RATE MONITOR RESULTS:
Not much rowing rowing in today’s template, but plenty of opportunity to get in 2 1/2 miles on the treads.
We will take the day off tomorrow. We have my niece’s baby shower to attend, so that will work well with Cheat Day Saturday.
Get back to it Sunday, where Tiffa and I will be working out for our 202nd Orangetheory Fitness Coach - Brandon - as a couple.
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
About BOSU’s
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3088 sessions
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight180 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
https://twitter.com/jimmyadames/status/1568351522337206272
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Oh how I wish I was as motivated as Tiffany and you to do some work out.
I'd been slacking for a year. Wasn't able to, even running around😂
It’s been a huge part of our lives for a long time now, but it has been rough the last two years but being our recoveyfor three months was way longer than we have ever gone through.
Being back the last few weeks has been awesome and a blessing, but the struggle is real 🤪
@lhes
!CTP
Muscle pain perhaps the next day😂
Yay! 🤗
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That is awesome, Jimmy.
You are doing a great job getting back to your routine.
!CTP
Thank You John.
Huffin and Puffin, but extremely fortunate.
@beststart
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You sure have a high activity count for taking 3 months off. I am impressed.
Sweat Mode Bob, just more calories to burn lol.
@rcaine
!CTP