I Wasn’t Caught, But I Did Power Walk
Friday, December 27, 2024 - Catch Me If You Can (CMIYC) - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
We took on the Catch Me If You Can (CMIYC) challenge, aiming to reach specific distance checkpoints during a 22-minute treadmill block. Whenever we got caught, we moved on to the bonus rounds in a row/tread block. Our total distance at the time of getting caught was what went into the challenge tracker.
This was the first time I power walked the CMIYC challenge. I'm a runner but with the bad heel that I'm dealing with and another running event coming up in January I want to manage my injury without making it worse.
I surprised myself because I actually didn't get caught which for power walking this challenge for the first time and let me tell you it's not easy it was satisfying. I chose a 4.3 speed and never lowered it.
For what it's worth my personal record in this particular challenge when I run is about 2 miles, so I never accomplished not getting caught.
We began on the treadmill by resetting our monitors under the coach’s guidance. If we opted to jog or run, the treadmill remained at a 1% incline (flat road), while power walkers stayed at 5% or higher.
During those 22 minutes, our goal was to clear as many checkpoints as possible. The first checkpoint was the simplest: 0.15 miles in two minutes (or 0.075 miles for power walkers). Every couple of minutes, we had to hit the next distance requirement. At the 16-minute mark, those checkpoints arrived every minute. The final one—checkpoint 12 at the 20-minute mark—required that we surpass 2.8 miles running or 1.4 miles power walking.
Once we wrapped up the tread block, we moved to the floor for a 22-minute block consisting of two rounds of exercises. The first set featured reciprocating chest presses, TRX low rows, and side plank rotations. The second set included concentration curls, cross-back lunges, and a high plank-to-low plank sequence (palms to elbows). Because the treadmill work was the day’s main focus, we kept our weights moderate. Our finisher was a one-minute high plank-to-low plank hold to bring everything to a close.
Today's Workout Recap
Tread / Row Block – 22 Minutes
We reset our monitors.
Our goal was to hit each distance checkpoint, moving to a row/run combination if we were caught. Power walkers covered half the distance at an incline of 5% or higher.
Checkpoint 1 (2 minutes): 0.15 miles (0.075 miles power walking)
Checkpoint 2 (4 minutes): 0.3 miles (0.15 miles power walking)
Checkpoint 3 (6 minutes): 0.5 miles (0.25 miles power walking)
Checkpoint 4 (8 minutes): 0.8 miles (0.4 miles power walking)
Checkpoint 5 (10 minutes): 1 mile (0.5 miles power walking)
Checkpoint 6 (12 minutes): 1.3 miles (0.65 miles power walking)
Checkpoint 7 (14 minutes): 1.6 miles (0.8 miles power walking)
Checkpoint 8 (16 minutes): 1.9 miles (0.95 miles power walking)
Checkpoint 9 (17 minutes): 2.1 miles (1.05 miles power walking)
Checkpoint 10 (18 minutes): 2.3 miles (1.15 miles power walking)
Checkpoint 11 (19 minutes): 2.5 miles (1.25 miles power walking)
Checkpoint 12 (20 minutes): 2.8 miles (1.4 miles power walking)
If we were not caught, we continued for 2 more minutes on the treadmill, including the finisher.
The finisher was a 1-minute ALL OUT on the treadmill or rower.
If we were caught, we moved on to a bonus round of a 200-meter push row plus a 300-meter (0.2 mile) treadmill run until time was called. (I wasn't caught so I didn't row today)
We recorded our total checkpoint distance in the challenge tracker.
Floor Block – 22 Minutes
We completed 2 rounds of the following circuit:
- 16 total reciprocating chest presses
- 8 each TRX single-arm low rows
- 8 each low side plank rotations
We then moved to 2 rounds of:
- 8 each concentration curls
- 8 each TRX cross-back lunges
- 8 total high plank to low plank
If we finished early, we repeated all exercises as a single block until the finisher, which was a 1-minute high plank to low plank.
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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3657
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 in |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
!hiqvote
i love that people which gives health at first priority and your post deserve HiQ vote 🫣
@nftkashmir197, the HiQ Smart Bot has recognized your request (2/4) and will start the voting trail.
In addition, @jimmy.adames gets !PIZZA from @hiq.redaktion.
For further questions, check out https://hiq-hive.com or join our Discord. And don't forget to vote HiQs fucking Witness! 😻
$PIZZA slices delivered:
@hiq.smartbot(5/5) tipped @jimmy.adames
Congratulations @jimmy.adames! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s)
Your next payout target is 11000 HP.
The unit is Hive Power equivalent because post and comment rewards can be split into HP and HBD
You can view your badges on your board and compare yourself to others in the Ranking
If you no longer want to receive notifications, reply to this comment with the word
STOPCheck out our last posts: