Thursday, May 11, 2023 - 2G - 60 minutes
A True ESP Session
E = Endurance
S = Strength
P = Power
I've been an Orangetheory Fitness member for over 9 years, I have worked out under the orange lights for 3,255 sessions. I workout 5 to 6 days a week at OTF, because it's the single most important part of my health and fitness journey.
Each day is a different template and the goal is to always walk out of there with 12 plus splats among other personal metrics as not everyone will burn the same amount of calories, run as fast, row as fast and use the same sized dumbbells, etc.
Why do I bring all this up?
Because today was everything, I work towards accomplishing each class and it doesn't happen every session.
Do I put in a 100% effort in every workout? HELL YES!!
But, needless to say, the human body is fickle.
The day after a scheduled rest day could be a blessing or a curse. I never know how my body will react the day after. I need that rest day, so that is non-negotiable.
Today, I felt great. No pain, my endurance felt on point and yes, mentally I have the whole losing my job situation with it being my final date with my present employer - BUT - I was ready to kick ass! The problem is, I can feel that way; but not always produce the results I expect from myself.
When you get to my age, your mind could be ready to rock and your body will not cooperate and vice versa.
This morning, my wife Tiffany and I headed over to our home studio, OTF Nona North and burned splats with the 5am Crew and Coach Alex managed us through an awesome ESP template. It was a small group today, but we were mighty!
On to the workout:
Because it was a small group, we started on the treadmills.
It was an ESP template today, so it included the inclines % for the strength block which was Tread Block 2.
I limited my walking recovery to almost nil and the end result in distance proved that out.
Tread Block 1
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
Tread Block 2
• 1 minute base
• 30 second base @ 3%
• 30 second push @ 3%
• 1 minute base
• 30 second base @ 4%
• 30 second push @ 4%
• 1 minute base
• 30 second base @ 5%
• 30 second push @ 5%
Tread Block 3
• 2 minute base
• 30 second push
• 2 minute base
• 30 second push
• 2 minute base
• 30 second ALL OUT
My speed was at a minimum of 6.7 miles per hour, but I increased it accordingly and was able to squeeze out a 12 mile per hour ALL OUT to end the tread part of the template.
I also got up to 3.21 miles in distance. Which is pretty damn good.
I went with 25, 30 and 35 pound dumbbells for the (weighted) exercises.
Floor Block 1 - 6.5 minutes
TO THE ROWER for a Buy-In:
• 30 second ALL OUT row (challenge: get up to 100 - 150 meters) - check distance (once only) ) (I passed the 150 meters by about 20)
TO THE FLOOR:
Work & Rest
• 8 total speed skaters with power, rest
• 8 half squat clean to shoulders (weighted), rest
• 8 high plank alternating wide steps with power, rest
Floor Block 2 - 6.5 minutes
BACK TO THE ROWER:
• 1 minute ALL OUT row (goal: stay within 50 meters of double your previous distance - once only) (was able to accomplish this goal that was set in the template)
TO THE FLOOR:
Work & Rest
• 8 half kneeling single arm shoulder presses, each side (weighted), rest
• 8 split squats with rotation, each side (weighted)
Floor Block 3 - 7.5 minutes
BACK TO THE ROWER:
• 2 minute push row (goal: stay within 100 meters of double your previous distance - once only) (MISSION ACCOMPLISHED)
TO THE FLOOR:
Back to Back - repeat until finisher
• 8 single arm marches in place, each side (weighted)
• 16 total high plank alternating dumbbell taps
• 8 double crunches (weighted), rest
FINISHER: 30 seconds of speed skaters with power
Total time on the rower wasn't much, but the goals met was the key to today's template.
MY OTBEAT HEART RATE MONITOR RESULTS:
That is a chart of beauty. All zones met, close to 800 calories burned and 12 plus splats.
HIGHLIGHTS:
Of course, the 3.21 miles on the tread was a highlight, but gotta be proud of hitting 453 watts of power with a max of 13.9 miles per hour in the rowing speed with a 500 meter split of as low as 01.20 minutes.
ZONES:
Tomorrow morning is back to the home studio and Head Coach Mariah will be managing us through the FriYAY template!
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 3255
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 |