Circuit Sweatin’ and Crew Rowin’ - My Actifit Report Card: October 19 2022
Wednesday, October 19, 2022 - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
Another workout under the orange lights is in the books.
Burned about 650 calories and was off a bit compared to yesterday.
After Sunday’s 10K and yesterday’s intense and rapid template, I was lagging a bit; but still got a great workout in.
Tiffany was back with me and we headed to our home studio OTF Nona North and Head Coach Mariah had a bigger 5am group today.
This template came around again sooner than it would have if not for the annual Hell Week Challenge starting on Monday.
On to the workout template of the day:
I transition from as low as 25 pound dumbbells up to 40 pounders. Was beyond careful with my injuries and outside of a few sharp reminders in the rib area, I managed to get through the template without any issues.
Floor Block 1 - 5.5 minutes
• 2 rounds - circuit:
• 10 resistance band bridges (40 pounder)
• 10 total resistance torso rotations (40 pounder)
• Repeat until time - circuit:
• 5 full lateral step ups (40 pounders)
• 10 low rows (30 pounders)
To the rowers:
Row Block
• 3 minute crew row @ 24 - 26 strokes minute
• 30 second ALL OUT row
• 1 minute recovery
• 30 second ALL OUT row
• 1 minute recovery
• 30 second ALL OUT row
Floor Block 2 - 7.5 minutes
• 2 rounds - circuit:
• 10 resistance toe reaches
• 10 resistance single leg bridge (each side)
• Repeat until finisher - circuit:
• 10 total alternating shoulder presses (30 pounders)
• 10 full step ups to bicep curls (25 pounders)
• FINISHER: 30 seconds of alternating reverse lunges to neutral grip push presses - AMRepsAP (as many reps as possible), each side (I went with 25 pounders for these)
Got over 2100+ meters and only as hard as 272 Watts, so below yesterday’s encouraging total wattage.
My average speed was shit compared to yesterday, but managed to get in 2.25 miles with as low as 5.6 miles per hour and as high as 10mph on the last ALL OUT with an average of 6 to 8 mph in between.
Tread Block 1
• 2 minute push
• 1 minute base
• 30 second push
• 30 second ALL OUT
• 1 min walking recovery
• 30 second ALL OUT
Tread Block 2
• 90 second push
• 1 minute base
• 30 second push
• 30 second ALL OUT
• 1 min walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
Tread Block 3
• 1 minute push
• 1 minute base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
Not a bad workout and it was less brutal on the body lol than yesterday.
Not ecstatic about the chart results. but it can be very unpredictable. It’s technology.
Tiffany and I are sandwiching 2 workouts Friday and Saturday with rest days in preparation for eight straight days of Hell Week starting Monday October 24 through October 31st.
So we will be on rest day tomorrow and Sunday.
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 3114 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 |  |
https://twitter.com/224245318/status/1582846592737910784
The rewards earned on this comment will go directly to the people( @jimmy.adames ) sharing the post on Twitter as long as they are registered with @poshtoken. Sign up at https://hiveposh.com.
Nice workout, Jimmy!
!CTP
Thanks John!
@beststart
!PIZZA
PIZZA Holders sent $PIZZA tips in this post's comments:
jimmy.adames tipped projectmamabg (x1)
jimmy.adames tipped beststart (x1)
@jimmy.adames(6/10) tipped @rcaine (x1)
jimmy.adames tipped mypathtofire (x1)
Please vote for pizza.witness!
Good work Jimmy! Keep at it! !CTP
Thank YOU Steve!
@mypathtofire
!PIZZA
!LUV
@projectmamabg(5/10) gave you LUV.
tools | wallet | discord | community | <>< daily
HiveBuzz.me NFT for Peace
Thank You @projectmamabg
HUGS and !PIZZA 😀
Congrats on providing Proof of Activity via your Actifit report!
You have been rewarded 64.7475 AFIT tokens for your effort in reaching 20527 activity, as well as your user rank and report quality!
You also received a 0.94% upvote via @actifit account.
AFIT rewards and upvotes are based on your:
To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.
Chat with us on discord | Visit our website
Follow us on Twitter | Join us on Telegram
Download on playstore | Download on app store
Knowledge base:
FAQs | Whitepaper
How to signup | Maximize your rewards
Complete Actifit Tutorial
Actifit supports cross-chain decentralization. Support our efforts below:
Sounds like another tough workout. Keep up the great work.
Thank You Bob!
Happy Thursday!!
@rcaine
!PIZZA