My Actifit Report Card: March 4 2024

E = Endurance
S = Strength
P = Power

NEVER MISS A MONDAY

After running the 10K this past Saturday at the Best Damn Race - Orlando event I took off yesterday and of course was up nice and early to get my sweat equity in under the orange lights this morning.

All of it was good to go until I decided to run a 12 mile per hour ALL OUT and boing - pulled a hammy. It's not my first hamstring pull but the older I get it becomes more of a bitch to deal with.

Of course, I will not workout for the next couple of days and try to be ready for the Orangtheory Fitness 12 minute distance on the tread challenge but I already know that if I make it to the session depending on how the leg is feeling I will attempt to do the challenge by not running it but by powerwalking it. As much of a gut punch that is for me, it's still activity and I can still get upper body work done and just manage the pain for any lower leg stuff.

Somehow after the hamstring pull I still did the floor circuit blocks and it wasn't easy but got it done.

Overall I burned 800 calories, had a beautiful OTBeat chart although I missed the 12 splats by one.

For the run/row I totaled 2.45 miles on the treads and 99.99% of it was running the remaining .01% was the moment I got hurt but I was able to complete the run/row.

On the rower, I totaled 900 meters and did hit a high of 439 WATTS OF POWER at a high of 13.1 mile per hour rowing speed.

I went with 20's and 40's for my dumbbell choices for the (weighted) exercises.

Tiffany took the morning off to get the extra rest so I worked out with the 5am crew at the home studio OTF Nona North with Coach Alex managing us through the template. She asked if I wanted to leave and I said heck no, I wanted to finish the session.

The Work:

Tread/Rower - RUN/ROW:

• 0.8 mile run and then a 400 meter base/push row

• 0.6 mile run 300 meter push row

• 0.4 mile run 200 meter push/ALL OUT row

• 0.2 mile tread 100 meter ALL OUT

FINISHER: 30 second ALL OUT tread or rower (of course I chose the tread and paid for it lol)

Floor: BOSU circuits

Block 1: 7 minutes

• 6-10 low rows with front leg on a bosu, each side, (weighted)

• 8 single arm reverse lunges on a bosu, each side, (weighted)

Block 2: 3 minutes

Drop two reps each round

• 10/8/6/4 Burpees using a bosu
• 8 bosu plank jacks on a bosu

Hip rock low plank when done

Block 3: 7 minutes

• 6-10 Front lunges on a bosu
• 8 bicep curls kneeling on a bosu (weighted)

Block 4: 3 minutes

Drop two reps each round

• 10/8/6/4 bosu plank pops
• 8 sprinter sit ups

Hip rock low plank if done

FINISHER: 30 seconds of bosu plank jacks

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 3470

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