Session Endured and Flowed - My Actifit Report Card: November 12 2024

Session Endured and Flowed

Tuesday, November 13, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Although today's workout under the orange lights included a benchmark challenge I went in with the approach of it being just a normal session.

My wife Tiffany and I have a running event coming up in a few weeks and I'm currently dealing with a bit of a heel issue but I have gotten through the recent workouts but putting extra pressure on myself to try and match or beat my personal record could make my heel issue worse.

So I had a great workout and chose to run most of the 12 minute for distance challenge at a 6.5 mile per hour set and forget it for most of the challenge and then bumped it up to 6.7 and ended at a 7 mile per hour all out.

My personal best was back in 2020 where I ran 1.68 miles in twelve minutes and since then it's been nowhere near that but today was definitely way off at only 1.32 miles in the twelve minute challenge.

Today's Workout Recap

Tread Block 1 – 2 minutes 30 seconds

• Pushed for 30 seconds
• Walked for 30 seconds
• Pushed for 30 seconds
• Walked for 30 seconds
• Went all out for 30 seconds

Floor Block 1 – 2 minutes 30 seconds

• Performed hip hinge for 30 seconds
• Executed a lunge with torso rotation for 30 seconds
• Completed lateral jumps to high knees for 30 seconds
• Rotated torso for 30 seconds
• Performed lateral jumps to high knees for 30 seconds

Tread Block 2 – 14 minutes

• Pushed for 1 minute
• Walked for 1 minute (walking recovery)
• Ran for 12 minutes aiming for distance

Floor Block 2 – 14 minutes Circuit (Repeated Until Time)

• Completed 12 reps of Alligator on TRX
• Performed 12 reps of Tricep Extension on TRX
• Executed a total of 12 Alternating Rows
• Completed 6 reps each side of Single Leg Bridge with Dumbbell
• Performed a total of 12 Alternating V-Ups with Dumbbell

Tread Block 3 – 2 minutes 30 seconds

• Pushed for 30 seconds
• Walked for 30 seconds (walking recovery)
• Pushed for 30 seconds
• Pushed for 30 seconds
• Went all out for 30 seconds

Floor Block 3 – 2 minutes 30 seconds

• Completed the coach’s choice ab exercises (Weighted Double Crunches and Shoulder Tap Planks)

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-Exercise 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 3633

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

Aerobics, Gym, Moving Around Office, Walking, Weight Lifting, Treadmill, Running

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in