Monday, August 29, 2022
Template: ESP/60 minutes
E = Endurance
S = Strength
P = Power
Well, the day has finally arrived. After three months; Tiffany and I were back burning splats under the orange lights.
Tiffa went with some modifications to protect her lower back and I went embarrassingly lighter on the weights and my speed was a lot slower than I would like but wasn’t as bad that I couldn’t run.
I was definitely winded, a few aching moments, but I couldn’t be excited to be back and I was really proud of Tiffa as she was with me.
Also, kudos to Head Coach Mariah at our home studio OTF Nona North where it was our goal to ensure she was who worked out for first when we got back:
On to the workout template of the day:
Floor Block 1 - 10 minutes work & active recovery
I did 15 pounders for these and it was a bit uncomfortable. Especially anything above the head will take time to manage the pain (but it wasn’t excruciating and I hope to get back to the heavier weights in the near future)
• 12 bicep curls
• 12 upper cuts
To the rower:
• 400m base row - check and remember your time (I didn’t, because it was my first day back and didn’t want to mentally stress it, but my rowing was relatively pain free)
Floor Block 2 - 6.75 minutes work & rest
• 6 - 10 each x single arm deadlift, rest (went with a paltry 30 pound dumbbell)
• 6 - 10 total x pushup to alt high side plank, rest
Floor Block 3 - 3.75 minutes work & rest
Same here, had to go with the shitty weights and here is where if I’m not smart about it; I could further damage my cervical. I was just happy I got through these and was encouraged.
I didn’t count reps. I’m trying to suppress my internal self competitor in me - for now.
• 1 min of squat to press (count reps)
• 45 second recovery
• 45 second of squat to press (count reps)
• 45 second recovery
• Finisher: 30 sec of squat to press AMRepsAP (as many reps as possible) - I didn’t count them. Too focus on not jacking myself up lol.
Here is where I really have to battle myself as I love running.
I skipped running the inclines % and power walked those.
I average 6 miles per hour and ran a mile then after that I ran 4 to 6mph and threw in 7 and 7.5 miles per hour on the all outs.
During the inclines, I averaged 6% incline and went up as high as 3.5mph power walks.
Altogether, I totaled almost 2 miles, didn’t hit the full 2 miles.
Tread Block 1
• 3 minute push
• 1 minute base
• 2 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute ALL OUT
Tread Block 2
• 1 minute push @ 4%
• 1 minute base
• 1 minute push @ 3%
• 1 minute base
• 1 minute push @ 2%
• 1 minute base
• 45 second ALL OUT
Tread Block 3
• 1 minute ALL OUT
• 45 second walking recovery
• 45 second
• 45 second walking recovery
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
They made some modifications on how the charts and graphs show up and they tweaked some of the science, but I ended up burned over 800 calories and got way past the target 12 splats.
Ran almost two miles and rowed over 1,300 meters.
Not bad for my first day back!
We will take a day off tomorrow and not push into a back to back for the first few days.
We will back at OTF Nona North on Wednesday.
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3081 sessions
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight180 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
