Get it Done Row Mark - My Actifit Report Card: October 4 2022

Tuesday, October 4, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Today, I went solo. Tiffany took her extra day’s rest this morning and I went for my fourth day in a row.

I drove over to Orangetheory Fitness Celebration to workout for Coach Tiffaney.

The class was very small and it was also a benchmark template.

Today’s benchmark was the 500 meter row for time.

Since, I’m still in comeback mode; my personal goal was to finish under two minutes.

My personal record is about 1 1/2 minutes and I knew there was no way in hell I would approach my PR.

I chose not to have it added to the challenge tracker as I didn’t want to come away disappointed.

I definitely did it under 2 minutes, so that was satisfying.

On to the workout template of the day:

Busy template despite the focus was on the benchmark row.

My total run distance was 2.75 miles with my minimum speed was at 5.2mph but I maxed out at 10 miles per hour.

Tread Block 1

• ⁠45 second @ pace between base and push
• ⁠30 second walking recovery
• ⁠45 second push
• ⁠30 second walking recovery
• ⁠45 second@ pace between push and all out
• ⁠30 second walking recovery
• ⁠45 second ALL OUT

Floor Block 1

Before we began we had a primer on the rowers, which was a:

• ⁠250 meter push row buy-in (once only)

Back to the floor:

• ⁠Circuit (repeat until time)
⁠• ⁠10 hip bridges (using a bench)
⁠• ⁠10 TRX high rows

Tread Block 2

• ⁠0.1 mile Push Run
• ⁠30 second walking recovery
• ⁠Repeat until time
I lost count, but I got a handful in!

Row Block (BENCHMARK CHALLENGE)

• ⁠Reset monitors
• ⁠500 meter row
I rowed it in 1:48:67 (way off my PR of 1:31:12)

• ⁠Row recovery until time

Tread Block 3 - the goal set by OTF is to increase your ALL OUT pace over time

• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠45 second ALL OUT
• ⁠1 min walking recovery
• ⁠45 second ALL OUT
• ⁠1 min walking recovery
• ⁠30 second ALL OUT
• ⁠1 min walking recovery
• ⁠30 second ALL OUT

Floor Block 2

My choice of dumbbell weight ranged from as low as 15 pounders to 50 pounders.

It’s how I have to get through these templates making sure I don’t re-aggravate the cervical area which will always be a concern and other assorted injuries which are less concerning, but can linger if I’m not careful.

• ⁠6-10 side step-up with weights on a bench each side
• ⁠6-10 chest flys
• ⁠6-10 total plank pull throughs
• ⁠6-10 side plank pendulum with kick stands each side
• ⁠Repeat until finisher

FINISHER: 30 seconds of bench hopovers

My OTBEAT HEART RATE MONITOR RESULTS:

Overall, another high calorie burn count, another not so good splat burn and definitely decent looking chart.

The highlight was getting in that 2.75 miles on the tread.

Two weeks before the Ron Jon Cocoa Beach 10K is upon us!

https://runcocoabeach.com

Tomorrow, Tiffany and I will be heading to OTF Nona South to workout for Coach Elisa and it will be my first fifth day in a row since coming back from the accident.

I also went for my physical today. Vitals seem good to go, a bit of weigh gain (currently working on burning off the COVID and post car accident weight gains). It’s 19 pounds but still ways away from my unhealthy weight from years ago.

Blood work etc, tomorrow.

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 3105 sessions

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

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in