Cautionary HELL - My Actifit Report Card: October 21 2023

Saturday, October 21, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

A perfect way to start off a Splaturday morning under the orange lights working out for a dynamo Orangetheory Fitness Coach.

Tiffany and I drove further out to Winter Garden and worked out for Coach Ang and did work along with the 9:15am crew.

We chose Winter Garden to make it easier to pick up our race packet for tomorrow's running event which will be our first of the season. This particular race we never participated in and it's for a good cause. It's the 6th annual 2023 Bears Who Care OktoBEARfest 5K Fun Run & Walk! ALL of the proceeds from the 2023 OktoBEARfest Fun Run will benefit children in need through Bears Who Care, a 501(c)(3) charity, which provides new teddy bears and books to children who are disadvantaged or ill.

A lot of these running events we participate in usually are for good causes.

We also get to add more medals to our collection:

and of course remain active.

Back to today's Orangtheory Fitness session at Orangetheory Fitness Winter Garden.

After today, we do the running event tomorrow and on Monday we will be taking a very Monday off from workint out, because on Tuesday we begin EIGHT days straight for another season of the very popular Orangetheory Fitness HELL WEEK series. This will be my tenth and Tiffany and my NINTH as a couple.

Today's template had a Hell Week template feel, but here was the kicker I burned 666 calories lol.

This morning's tread block was a series of builds - base, base to push and then a push pace. The first build was the longest at 2 minutes each pace and then it dropped to 90 seconds, 75 seconds, one minute, 45 seconds and then 30 seconds. The bonus round was a 45 second base, push and then a one minute ALL OUT!

I totaled 2.7 miles and hit a 10 mile per hour ALL OUT run on the only ALL OUT.

Two blocks on the floor. Each set started with an ALL OUT row which decreased by 50 meters each round.

I totaled 1,419 meters on the rowers, with a high of 442 WATTS OF POWER and high of 13.9 mile per hour rowing speed.

I used 20 and 25 pounders for the (weighted) excercises.

The finisher was Member’s Choice.

My goal today was to make sure not to wake up any of my current injuries that thankfully have been dormant the last two weeks and definitely not to incure any new one's. Running season and the Hell Week series are very important for Tiffany and me and it would suck to be at half speed for any of it.

This basically meant I had to be subdued, which is tough for me to do lol.

The Work:

Endurance + Cluster Sets

Floor Block 1 - 10.5 minutes

AMRepsAP = As Many Reps as Possible

• 3 rounds:
  • 200 meter ALL OUT row (challenge: within 0:30 seconds - 1:00 minute) - decrease row by 50 meters each round
  • Work & rest - cluster set: (weighted)
    • 6 - 10 tap squat to bicep curls, 10 second rest
    • incline bench bicep curls AMRepsAP, rest
  • Work & rest - cluster set: (weighted)
    • 6 - 10 sit up to stand to shoulder presses, 10 second rest
    • shoulder presses AMRepsAP, rest
• If finished then complete all exercises as a single block

Floor Block 2 - 11.75 minutes

• 3 rounds:
  • 200 meter ALL OUT row (challenge: within 0:30 seconds - 1:00 minute) - decrease row by 50 meter each round
  • Work & rest - cluster set: (weighted)
    • 6 - 10 total alternating reverse lunge to upright rows, 10 second rest
    • upright rows AMRepsAP, rest
  • Work & rest - cluster set: (weighted)
    • 6 - 10 chest fly to tricep extensions, 10 second rest
    • tricep extensions AMRepsAP, rest
• If finished then complete all exercises as a single block until time for finisher.

FINISHER (weighted):
- 1 minute of incline bench bicep curls OR
- 1 minute of shoulder presses OR
- 1 minute of upright rows OR
- 1 minute of tricep extensions (I chose to do these)

Endurance Run with No Walking Recoveries

Tread Block

• 2 minute base
• 2 minute base to push
• 2 minute push
• 90 second base
• 90 second base to push
• 90 second push
• 75 second base
• 75 second base to push
• 75 second push
• 1 minute base
• 1 minute base to push
• 1 minute push
• 45 second base
• 45 second base to push
• 45 second push
• 30 second base
• 30 second base to push
• 30 second push
• 45 second base
• 45 second push
• 1 minute ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutesin our own personal Orange Zone. This when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

Jiffy (Jimmy and 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 3380
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