A 5K and Crew Row FriYAY - My Actifit Report Card: October 7 2022

FRIDAY, October 7, 2022 - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

After five consecutive days of workouts under the orange lights and yesterday’s rest day, I actually felt pretty good.

Flashes of my old self are coming into place.

Today’s template had great variety and I went all in on running a full 3.1 miles during the treadmill blocks without taking any walking recoveries.

I went against the template a bit, but still based, push and ran all the All Outs accordingly.

The 10k running event is next weekend and I had to see where my endurance is at after returning from the car accident.

Tiffany and I worked out at our home studio OTF Nona North and Coach Brooke was subbing for Head Coach Mariah.

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On to the workout template of the day:

As I mentioned above, I ran right through the run blocks with every intention of hitting the 5K.

My speeds was as low as 6.6 miles per hour and topped out at 10mph the end the run.

Usually, these blocks are not conducive to break away from the template, but the coaches know when I’m on a mission lol and especially they lay off a bit knowing when folks are battling or coming back from injuries or illness.

Tread Block 1

• ⁠2 minute push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery (I kept running)
• ⁠30 second ALL OUT

Tread Block 2

• ⁠90 second push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery (I kept running)
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery (I kept running)
• ⁠30 second ALL OUT

Tread Block 3

• ⁠1 minute push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery (I kept running)
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery (I kept running)
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery (I kept running)
• ⁠30 second ALL OUT

Floor Block 1 - 5.5 minutes

• ⁠2 rounds - circuit:
⁠• ⁠10 resistance band bridges
⁠• ⁠10 total resistance band torso rotations (used a 40 pound dumbbell)

• ⁠Repeat until time - circuit:
⁠• ⁠5 full lateral bench step ups (each side) (used 40 pound dumbbells)
⁠• ⁠10 low rows (40 pound dumbbells)

To the rowers:

Row Block

• ⁠3 minute crew row (This is basically synchronized rowing) at 24 - 26 strokes per minute - I was chosen to go first to lead the crew

Then crew row is done after a few of us took turns to lead.

Now back to an individual row block:

• ⁠30 second ALL OUT row
• ⁠1 minute recovery
• ⁠30 second ALL OUT row
• ⁠1 minute recovery
• ⁠30 second ALL OUT row

Back to the floor:

Floor Block 2 - 7.5 minutes

• ⁠2 rounds - circuit:
⁠• ⁠10 resistance band toe reaches
⁠• ⁠10 resistance band single leg bridges (each side)
• ⁠Repeat until finisher - circuit:

⁠•  ⁠10 total alternating shoulder presses (went with 20 pounders then increased it to 30 pound dumbbells after the first set)
⁠•  ⁠10 full step up to bicep curls (went back to 20 pounders)

• ⁠FINISHER: 30 seconds of alternating reverse lunge to neutral grip push presses AMRepsAP (as many reps as possible) I went with the 20 pounders and got to about 8 to 10 reps.

I have to be mindful with the shoulder/neck impact of some of these exercises because of the cervical damage. Something I hadn’t had to worry about until the accident.

My OTBEAT HEART RATE MONITOR RESULTS:

All in all, I had a great workout and ran the 3.1 miles without feeling like my chest was caving in lol. I missed that feeling of running without hesitation and today was that great feeling again. I am gaining more confidence about completing next weekend’s 10K run, albeit at a longer time to complete it and not at my usual personal record times.

This weekend, Tiffa and I have back to back Catch A Coaches with the 205th and 206th OTF coaches we have worked out for as a couple coming up. One at OTF SoDo and the other at OTF Hunters Creek.

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 3107 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