Friday, November 3, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Although, I took an unexpected PTO day the scheduled remained the same in terms of the time Tiffany and I got up this morning and workout in the 5am Orangetheory Fitness session. We didn't deviate because Tiffa had to work although she's taking half day off in the afternoon as we need to take care of something important before we prepare for the 10K running event we signed up for. It's in Lakeland, so we need to drive further out for it and the race is early tomorrow Saturday morning.
We won't be back under the orange lights until Monday as we will be understandbly to tired to go workout Sunday morning because we will also be spending time with my sister and brother and law as we will be going to a Freestyle Concert and there will be some dancing of course. So let's recap, we will be doing a 10K run in the morning and dancing late at night, so yes Sunday will be an impromptu rest day from working out.
With all that said, we were putting in the work at our home studio this morning with our fellow 5am members at OTF Nona North and Coach Mariah managed us through today's template like the BOSS she is.
Today's template was endurance on the treadmills, power on the rowers and the floor work including a resistence band around the ankle set on the floor.
With the 10K run scheduled for tomorrow today's twenty three and a half minute straight run (NO WALKING RECOVERIES) on the treadmill was exactly what Tiffa and I need to prep for tomrrow's running event.
A simple setup where we got equal base to push efforts starting at one minute and adding 30 seconds each time. Get to the three minute push and we will get a long base before we finished on a three minute push straight into a 30 second ALL OUT.
The was three floor blocks. Each one featured an ALL OUT row to begin where the goal was matching or beating our previous rowing distance within that timeframe each time.
For the first two blocks the set up integrated some rest between sets. I used 20, 25 and 30 pound dumbbells for the (weighted) excercises.
The final floor block was a burn out with resistence bands.
I burned 629 calories, rowed about 1,199 meters including warm up and hit a high of 422 WATTS OF POWER with a high of 13.4 mile per hour rowing speed and 2.7 miles in less than 25 minutes, but more importantly maintained control by NOT running double figure ALL OUT speeds to ensure I didn't do something stupid like pull a hammy the day before a long distance run lol. The highest I hit was a 9 mile per hour ALL OUT.
Based on the last running event a couple of weekends ago I ran that 5K in about 26 minutes and change which was huge for my mental because I had struggled for a couple of years to get back to that time which I used to get consistently. My 10K runs are not epic in terms of time. What I'm striving to do is do it within an hour but be happy if I can do it with an hour and 15 minutes. Anything pass that would be disappointing for me, but I feel much better in 2023 than I did the last two years and have flashes of the pre COVID days with my running times.
Back to today's workout.
The Work:
Floor Block 1 - 7 Minutes
Buy-in: 200 meter ALL OUT row (challenge: complete between 0:30 seconds - 1:00 minute)
When completed - proceed with the work & rest block:
- 6 cleans, (weighted), rest
- 6 total alternating tall kneeling to squat to jumps, rest
- 12 total high plank alternating toe taps (off a bench), rest
Floor Block 2 - 8 Minutes
Buy-in: 200 meter ALL OUT row (challenge: complete between 0:30 seconds - 1:00 minute)
When completed - proceed with the next work & rest block:
- 6 high pulls with power, (weighted), rest
- 12 total lateral hop overs, (off a bench), rest
- 12 total seated torso rotations, (weighted), rest
Floor Block 3 - 5 Minutes
Buy-in: 200 meter ALL OUT row (challenge: complete between 0:30 seconds - 1:00 minute)
When done - proceed with a burn out:
- 4 low band squat hold lateral walk
- 8 total mid band low plank alternating leg lift, rest
FINISHER: 30 seconds of low band squat hold alternating leg lifts
Tread Block
- 1 minute push
- 1 minute base
- 90 second push
- 90 second base
- 2 minute push
- 2 minute base
- 2.5 minute push
- 2.5 minute base
- 3 minute push
- 3 minute base
- 3 minute push
- 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 minutesin our own personal Orange Zone. This 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.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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?
What is a 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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3390
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
I hope you achieve your 10k run
I can't wait to congratulate you
Happy Saturday @rafzat - Thank You 🙏🏼 !ALIVE
@rafzat! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @ jimmy.adames. (1/20)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want, plus you can win Hive Power (2x 50 HP) and Alive Power (2x 500 AP) delegations (4 weeks), and Ecency Points (4x 50 EP), in our chat every day.
Amazing
You really have a great day I certainly believe