End of Month Sweat Equity - My Actifit Report Card: August 31 2023

Thursday , August 31, 2023 - “Finish Line” 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Went into today's workout knowing that it was the last day of the Orangetheory Fitness Marathon Month of August Challenge and I crushed the goal of Ultra Marathon by the middle of the month, but they encouraged us to continue keeping track of the distance throughout the end of the month and I set another goal of 60 miles for the month and I was so close and ended with 59.6 miles and it went in as a personal record:

"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."

Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles

I added 2.75 miles on the final day of August 2023:

The workout itself was called the "Finish Line" where the first one on August 1st was called the "Starting Line".

It was basically the same template but you get to see how much you have progressed since the first session.

I crushed the workout along with the run and outside of my elbow barking hard today I get to through it as expected especially that I had two rest days this week.

Kudos to my wife Tiffany who crushed her goals as well.

Tiffa and I worked out with the 5am crew at our home studio OTF Nona North and Coach Alex proudly managed us through the template this morning.

As I mentioned about about the 2.75 miles I average no lower than 7.1 miles per hour speed and ran a 10mph ALL OUT at the end.

On the rower I generated 1,543 meters, hit 400 WATTS OF POWER and the rarely but minuted blowing (for me) 22.5 mile per hour rowing speed.

For the floor work as you can see in the photo below, my playground was FULL:

I used 10, 20, 25, 30, 40, 50 or 60 pound dumbbells during the (weighted) excercises.

The Work:

Floor Block 1 - 4.5 minute circuit (all weighted)

• ⁠6 - 10 total alternating sumo dead lifts
• ⁠6 - 10 half kneeling wood choppers, each side
• ⁠6 - 10 split stance single arm high row to low rows, each side
• ⁠6 - 10 tricep kick backs

Row Block 1

• ⁠90 second push to ALL OUT row
• ⁠Check distance

Floor Block 2 - 4.5 minute circuit (all weighted)

• ⁠6 - 10 total alternating sumo dead lifts
• ⁠6 - 10 half kneeling wood choppers, each side
• ⁠6 - 10 split stance single arm high row to low rows, each side
• ⁠6 - 10 tricep kick backs

Row Block 2

• ⁠Challenge - match or beat distance from block 1 (I beat it)
• ⁠90 second push to ALL OUT row
• ⁠Check distance

Floor Block 3 - 4.5 minute circuit (all weighted)

• ⁠6 - 10 total alternating sumo dead lifts
• ⁠6 - 10 half kneeling wood choppers, each side
• ⁠6 - 10 split stance single arm high row to low rows, each side
• ⁠6 - 10 tricep kick backs

Row Block 3

• ⁠Challenge - match or beat previous best distance (I fell short)
• ⁠90 second push to ALL OUT row, last 30 second is an ALL OUT row
• ⁠Check distance

Tread Block

• Challenge - return to chosen run for distance speed after each surge (I was predomoninantly at 7.1mph)
• ⁠5.5 minute run for distance
• ⁠90 second surge (increase pace)
• ⁠6.5 minute run for distance
• ⁠90 second surge
• ⁠6.5 minute run for distance
• ⁠1 minute surge
• ⁠30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.

What Is Orange Everest At Orangetheory? – [Complete Guide]

https://bikerepic.com/what-is-orange-everest-at-orangetheory/

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

What is a BOSU?

https://www.bosu.com/

What is a Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3344
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in