My Actifit Report Card: February 2 2024

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(Edited)

Friday, February 2. 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

First Friday of the month was prime to be a heckuva workout after yesterday's benchmark challenge. I don't go into the next day's session thinking that the Orangetheory Fitness template is going to be an easy one. Each workout is at a beast mode level but admittedly my heart and soul will always match that level but physically I may struggle once in a while. I think I did damn good today despite the challenge yesterday.

Tiffany will finally be back in action with me tomorrow morning but today was a full week that she hadn't been able to workout. Looking forward to that.

But today I worked out for both of us and always rep Team JIffy (Jimmy + Tiffany) wholeheartedly.

Studio (OTF Nona North - our home studio)

Time (5:00am)

Coach (Mariah)



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Today's template was Endurance with some power on the treads. It was member’s choice on the floor.

I started on the rower warm up meaning that I would start on the floor, which will always be my preference.

The way the template kicked off was Members's choice but we were tasked to do all the exercises first then we were asked to take an exercise away after each round and at the end of each round we finished it with a 20 stroke ALL OUT row.

For the next and last block on the floor block it consisted of three rounds of (weighted) squat to presses.

When we transitioned to the treadmills began with a three minute push into a 90 second base. Each round we took off 30 seconds from the push but keeping out at 90 seconds. As usual. The challenge is the usual request to increase our push each round as the time decreases. This continues until we got to the 30 second push round and we went right into a one minute ALL OUT.

I burned 652 calories, the time on the rower was not much but got in about 800 meters and totaled 2.55 miles but did hit a high of 12 MILES PER HOUR to finish out the session.

I kept my dumbbell weights between 15 to 35 pounders depending on the (weighted) exercises. Today's template did not call for extra heavy weights.



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The Work:

Floor Block 1 - 19 Minute Circuit: Member’s Choice Takeaway

Exercises:

  • 8 x TRX pull ups
  • 8 x TRX chest presses (explosive)
  • 8 each x TRX single arm reaches and rotate
  • 8 each x forward lunge with chops (weighted)
  • 8 each x balance alternating bicep curls (weighted)
  • 8 x hip hinge swings (weighted)

Challenge: (get in at no less than 160 meters - 240 meters plus)

Round 1: All exercises + 20 stroke ALL OUT row (160m - 240m+), check distance

Round 2: Any 5 exercises + 20 stroke ALL OUT row (160m - 240m+), check distance

Round 3: Any 4 exercises + 20 stroke ALL OUT row (160m - 240m+), check distance

Round 4: Any 3 exercises + 20 stroke ALL OUT row (160m - 240m+), check distance

Round 5: Any 2 exercises + 20 stroke ALL OUT row (160m - 240m+), check distance

Bonus: Complete all exercises as a single block until time called

Floor Block 2

(weighted)

  • 30 seconds of squat to presses (count reps)
  • 30 second rest
  • 30 seconds of squat to press (count reps)
  • 30 second rest
  • FINISHER: 30 seconds of squat to presses (count reps)

Tread Block 1

Challenge: Increase our push pace each round

  • 3 minute push
  • 90 second base
  • 2.5 minute push
  • 90 second base
  • 2 minute push
  • 90 second base
  • 90 second push
  • 90 second base
  • 1 minute push
  • 90 second base
  • 30 second push
  • 1 minute ALL OUT

Tread Block 2

  • 30 second ALL OUT
  • 30 second walking recovery
  • 30 second ALL OUT
  • 30 second walking recovery
  • 30 second ALL OUT



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MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:



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What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/



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

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



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We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.



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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 Medicine or 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/



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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3451

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


02/02/2024
12009
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 lb
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in




















actifit sportstalk movetoearn move2earn hive-193552 proofofbrain fitness neoxian vyb waiv
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6 comments
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I think the beast mode kind of training has positive effects, but maybe it's good to take a break from it for the normal training every now and then so you muscle fibres can heal and grow. It's good Tiffany has now recovered and joined you for the workout. Have a great weekend with your family.

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I've been doing it for ten years @aloysiusmbaba so at this point I just listen to my body and roll with that. I'm not young anymore so there is so much my body can withstand anyway. I manage accordingly and thankfully can still be productive under the orange lights. Happy Weekend To You and Your Family! !ALIVE

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