My Actifit Report Card: February 6 2024

Tuesday, February 6, 2024 - Catch Me If You Can (CMIYC) - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's Orangetheory Fitness template included the "Catch Me If You Can" Signature Challenge.

The CMIYC challenge has us trying to be at a certain distance at each 2 minute checkpoint called out by the Coach. Checkpoints begin easy and then become progressively difficult after each interval.

My personal record was getting caught two miles in and I basically got caught at about that distance this time around.

Studio (OTF Nona North - Our Home Studio)

Time (5:00am)

Coach (Alex)

I started on the floor like usual and was fine with doing the CMIYC challenge during the second half of the session. Chose to go with 25 or 35 pound dumbbells for the (weighted) exercises.

I burned under 600 calories which was surprising since the challenge included non-stop running for me.

For the short time I was on the rower today (2 1/2 minutes), I almost hit the 500 WATTS OF POWER with 496 which would have been the first time I ever went over 500 two days in a row. My rowing speed hit 13 miles per hour.

Treadmill total was mostly the 2 miles during the challenge with another quarter for the mini row/run afterwards which honestly was at the very end of the session. I did manage to hit a 10 mile per hour ALL OUT run which in itself is always gratifying knowing I can still have enough left in me to get that done despite feeling gassed out after endurance challenges like this morning's.

The Work:

Floor Block - 22 minutes

• 2 rounds - Circuit:
  • 16 total x reciprocating chest presses (weighted)
  • 8 each x TRX single arm low rows
  • 8 each x low side plank rotations
• 2 rounds - Circuit:
  • 8 each x concentration curls (weighted)
  • 8 each x TRX cross back lunges
  • 8 total x high plank to low planks
• If finished then complete all exercises as a single block until finisher.

FINISHER: 1 minute of high plank to low planks

Tread / Row Block - 22 minutes

• Reset monitor
• Challenge: reach or pass the distance goal per checkpoint, row/run if caught.
• Checkpoint 1 - 2 minutes: 0.15 miles
• Checkpoint 2 - 4 minutes: 0.3 miles
• Checkpoint 3 - 6 minutes: 0.5 miles
• Checkpoint 4 - 8 minutes: 0.8 miles
• Checkpoint 5 - 10 minutes: 1 mile
• Checkpoint 6 - 12 minutes: 1.3 miles
• Checkpoint 7 - 14 minutes: 1.6 miles
• Checkpoint 8 - 16 minutes: 1.85 miles
  =============================================> I got caught at 2 miles...
• Checkpoint 9 - 17 minutes: 2.1 miles
• Checkpoint 10 - 18 minutes: 2.3 miles
• Checkpoint 11 - 19 minutes: 2.5 miles
• Checkpoint 12 - 20 minutes: 2.80 miles
• If not caught, 2 minutes tread for time
• If caught then bonus round of: 200 meter push row + 0.2 mile base run until time is called
• Record our total checkpoint distance in the challenge tracker









MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:







ZONES:









What is the Orangetheory Everest Workout?

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







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 3454
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io





06/02/2024

10763


Aerobics,Gym,Weight Lifting,Treadmill,Running



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