My Actifit Report Card: April 4 2024

Thursday, April 4 ,2024 - 2G - 60 Minutes (2000 Meter Row for time Benchmark Challenge included in today’s template)

E = Endurance
S = Strength
P = Power

As I continue to get in a better groove post hamstring injury, I worked out this morning and in back to back days I went an extra notch in power. Unfortunately, that still hasn't translated into the burst I need to do what I usually do under the orange lights but I hadn't had to modify any excercises the last two days so that is beyond encouraging.

Although going into today's session knowing that the 2,000 Meter row for time benchmark challenge was part of the template I went in anyway knowing that I was going to be disappointed because it was inevitable that I was going to get my worst time to date. I never not row the 2000 under 8 minutes and today I rowed it in 8 minutes and 14 seconds. It's actually not bad for not having the power necessary from the legs so I walked away that being my consolation.

My personal record is 7 minutes and 17 seconds which I got back in 2020 but I have always rowed way under 8 minutes after and before that for the many years I've been working out at Orangetheory Fitness.

I got through today's workout by continuing to make sure I don't reinjure the hamstring but I did the hip swing with a 35 pound dumbbell, I ran as high as 9.5 miles per hour in back to back days and I did some other moves that I wasn't able flow well doing for a few weeks.

Tomorrow will be the first three sessions in a row that I would have done since the first week of March when I got hurt. I was doing a sporadic 3 day in some situations 2 classes in a row but three in a row is going to be a good test before the running event at Baldwin Park on Saturday.

I figure if all goes well, I should be back to my 5 to 6 Orangetheory Fitness sessions a week after this weekend.

Today's Workout Recap

Tread/Floor Block 1:

• ⁠0.3 mile push run
• ⁠10 hip hinge swings (weighted)
• ⁠10 TRX single arm reach on each side with rotation
• ⁠10 double crunches with heel taps
• ⁠10 alternating superheroes

Row block 1:

• ⁠2000 meter benchmark row
• ⁠0.1 mile push run on the treads
• ⁠30 second walking recovery
• ⁠repeat until time was called

Floor block 2:

• ⁠10 TRX chest presses
• ⁠10 around the worlds (weighted)
• ⁠10 pendulum leg swings each side

FINISHER (member's choice) - ⁠1 minute plank, either on your elbows or a push up hold (I chose push up hold)

Tread block 2:

• ⁠30 second push
• ⁠90 second base
• Three Rounds
• ⁠1 minute ALL OUT (for the FINISH)

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 3483
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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in