My Actifit Report Card: December 9 2023

Saturday, December 9, 2023 - 12 Days of Fitness Day #9 - “Classic ESP” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

I woke up yesterday with a bad back and didn't realize how bad it was until the day progressed, but I had taken the day off from work and from working out because I had gone to my wife's company party Thursday night. I guess I pushed myself a bit and paid for it dearly.

With that said, I got up this morning still not feeling great and with that said pushed myself and went into today's workout and somehow someway got through the workout.

I'm five days into the 6 sessions necessary to reach the Orangetheory Fitness 12 Days of Fitness challenge where for this particular annual series we need to just complete 6 workouts.

Coach Nick at our home studio OTF Nona North noticed early on that I was not doing well and I told him that my back was out of wack, so he just let me get me through the session without pushing me too hard.

We have a 5K running event coming up next weekend, so I'm hoping this is just temporary. I'm going on a prep run tomorrow and get a feel of where I'm at.

Getting back to today's workout though:

Today's workout was a blend of Endurance, Strength, and Power elements.

We kicked off with an endurance segment focused on TRX exercises. The routine included TRX exercises such as cross back lunges, y-raises, chest presses, and single-arm reaches with a twist. We concluded this section with a brisk push row, spiking our heart rates. The next segment emphasized strength, starting with lighter weights for cross back lunges and scaptions. In the following round, the intensity increased with heavier weights for chest presses, and added weights for seated torso rotations (which I personally skipped due to back concerns). The final segment was dedicated to power, featuring three sets of dynamic exercises like clean to shoulder presses (which I modified to squat to bicep curls for back comfort) and culminating with a vigorous session on the rower.

The treadmill portion commenced with an endurance block, featuring short, escalating base runs to encourage faster paces. The finale was a challenging 90-second base run leading into a 30-second all-out effort. The second treadmill block was customizable in terms of incline levels, all performed at base effort. This included a 45-second base run at an incline, followed by a 75-second base run on a flat setting.

I fell short of 500 calories burned, rowed under 1000 meters with a high of 372 watts of power and a high of 12.6 mile per hour rowing speed.

Ran a total of 2.2 miles and ran a high of 8.5 mile per hour ALL OUT at the end.

I went with 10, 20 and 30 pound dumbbells for the (weighted) exercises.

So underwhelming across the board as far as my usual numbers, but effort was still 100 percent AS ALWAYS.

The Work:

Floor Block 1 - 7.25 Minutes Circuit

• 10 TRX cross back lunges, each side
• 10 TRX y-raises
• 10 TRX chest presses
• 10 TRX single arm reach with rotations, each side
• 250 meter push row

Floor Block 2 - 6.5 Minutes

• Goal: pick a heavier weight for the second set of exercises
• 2 rounds back to back of:
  • 6 - 10 cross back lunges (weighted)
  • 6 - 10 seated scaptions, (weighted), rest
• 2 rounds back to back of:
  • 6 - 10 single arm chest presses, (weighted), rest
  • 6 - 10 total seated torso rotations, (weighted), rest (skipped this as I wouldn't have been able to get through it without making things worse for my back)
• If finished then repeat all exercises a single block using the heaviest weight

Floor Block 3 - 6.5 Minutes Work & Rest

• 3 rounds: (go down two reps per round)
  • 8 / 6 / 4 total speed skaters with power, rest
  • 8 / 6 / 4 power push ups, rest
  • 8 / 6 / 4 cleans, rest (this is where I went with squat to bicep curls)
• If finished then row until finisher:

FINISHER: 30 second ALL OUT row

Tread Block 1

• Goal - maintain our push pace throughout
• 1 minute push
• 1 minute base
• 1 minute push
• 75 second base
• 1 minute push
• 90 second base
• 30 second ALL OUT

Tread Block 2 (I chose the lowest option on the inclines but did run them)

• Goal - maintain our base pace throughout
• 45 second base at 4 - 7%
• 75 second base
• 45 second base at 3 - 6%
• 75 second base
• 45 second base at 2 - 5%
• 75 second base
• 30 second ALL OUT

Tread Block 3

• Goal - increase our ALL OUT pace each round
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 75 second walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second 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 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.

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

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/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3414
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Shopping,Weight Lifting,Treadmill,Running

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