R2R FriYAY - My Actifit Report Card: January 20 2023

avatar
(Edited)

Friday, January 20, 2023 - 2G - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Today, Tiffany couldn’t come with me, so I headed over to our home studio OTF Nona North to workout with the 5am crew with Head Coach Mariah managing us through the template.

It included a run to row and that used keeps me from reaching my splat points because we have to come off and on the treads to the rowers and they are close enough that you don’t break an extra sweat transitioning.

Overall, I was pleased with how my hamstring is feeling much better and the other injuries aren’t bothersome for now.

Perfect timing as our first outdoor running event of 2023 is tomorrow morning and Tiffany and I will be adding two more medals to our collection.


ACTIFIT DIVIDER.png

On to today’s workout template:

I went with 35 pound dumbbells for all the weighted exercises.

Floor Block 1 - 3 minutes

• ⁠Buy-in (once only):
⁠• ⁠10 goblet step down with toe taps, each side (weighted)
⁠• ⁠12 pullovers laying on the bench (weighted)
• ⁠burpees until time called (AMRepsAP - As Many Reps As Possible - and keep count of reps)

Floor Block 2 - 3 minutes

• ⁠Buy-in (once only):
⁠• ⁠10 full step ups, each side (weighted)
⁠• ⁠12 high plank to low planks
• ⁠burpees until time called (AMRepsAP - As Many Reps As Possible - and keep count of reps)

Floor Block 3 - 14 minutes

• ⁠Buy-in (once only):
⁠• ⁠BURPEES: total reps from block 1 and 2
• ⁠Circuit - adding 2 to rep count each round:
⁠• ⁠4 / 6 / 8 / 10 - goblet step down with toe taps, each side (weighted)
⁠• ⁠4 / 6 / 8 / 10 - pullovers (weighted)
⁠• ⁠4 / 6 / 8 / 10 full step ups, each side (weighted)
⁠• ⁠4 / 6 / 8 / 10 high plank to low planks

• ⁠FINISHER: Member’s choice of 30 seconds of any exercise (I chose the pullovers)



ACTIFIT DIVIDER.png

Highlights from the Run 2 Row

I ran my speeds between 6.4 miles per hour and maxed at 7.5mph.

My row wattage didn’t hit 400 plus watts like yesterday, but the 321 watts is not terrible.

Tread Block 1 - 3 minutes

• ⁠Reset treadmill
• ⁠3 min9 tread for distance
• ⁠Check distance (I had about .35 miles)
• ⁠Transition to rower

Row Block 1 - 3 minutes

• ⁠Reset rower
• ⁠3 minute row for distance
• ⁠Check distance (I got in about close to 700 meters)
• ⁠Transition to treadmill

Tread / Row Block - 14 minutes

• ⁠Run the distance covered in tread block 1
• ⁠Row the distance covered in row block 1
• ⁠8 bicep curls with a medicine ball. 15 pounds are the heaviest they have in most OTF studios in Central Florida.
• ⁠Run half the distance covered in tread block 1
• ⁠Row half the distance covered in row block 1
• ⁠ 8 bicep curls with a medicine ball.
• ⁠Run quarter the distance covered in tread block 1
• ⁠Row half the distance covered in row block 1
• ⁠ 8 bicep curls with a medicine ball.
• ⁠Tread / row until finisher

• ⁠FINISHER: 30 second ALL OUT on whatever exercise you are on (tread / row / reps) I was happily on the treadmills when this part came along.



ACTIFIT DIVIDER.png

My OTBEAT HEART RATE MONITOR RESULTS:

Not the prettiest of charts, but got almost 700 calories burned.

ZONES:



ACTIFIT DIVIDER.png

So ready for tomorrow’s 5K RUN

Park Ave 5k presented by AdventHealth



ACTIFIT DIVIDER.png

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 3180



ACTIFIT DIVIDER.png


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


20/01/2023
7626
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
180 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in









































actifit sportstalk movetoearn move2earn hive-193552 bro hustler neoxian pob vyb
0
0
0.000
16 comments
avatar

You're doing great Jimmy!
Keep up the good work and you always do 😊
I'm so glad you didn't hurt very much today either.
You medal collection is very impressive 🌞
Barb
!BBH
!CTP
!ALIVE

0
0
0.000
Reply
avatar

Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 53.815 AFIT tokens for your effort in reaching 7626 activity, as well as your user rank and report quality!
You also received a 0.92% upvote via @actifit account.


AFIT rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX.
  • Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.

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.

Actifit shared its growth plans for 2023 with focus on hive services and integrations. Please vote now for our DHF proposal in support:
Vote on peakd
Vote on ecency
Vote on Hive wallet
Vote via hivesigner

rulersig2.jpg
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
rulersig2.jpg
Actifit supports cross-chain decentralization. Support our efforts below:

0
0
0.000
Reply
avatar

bradley approve 3.gif

!BBH

!ALIVE

!CTP

0
0
0.000
Reply
avatar

Your medal display is quite awesome, Jimmy.

I hope you have room for one more this weekend.

!CTP
!ALIVE

0
0
0.000
Reply
avatar

Mission accomplished John!
Resting now, but on HIVE mode.
Hope your weekend is off to a GREAT start!!
@beststart
!PIZZA

0
0
0.000
Reply