FriYAY Burn Before the Four Miler - My Actifit Report Card: February 10 2023
Friday, February 9, 2023 - 2G
E = Endurance
S = Strength
P = Power
What a way to get the weekend started and although work was very busy again and, the sweat equity I put in was off the charts.
Tiffany and I went to our home studio and burned splats with the 5am Crew and Coach Alfredo coaching us through.
On to the workout:
I went with 20 or 40 pound dumbbells for the weighted exercises.
Floor Block 1 - 6.5 minutes
• Buy-in: 600 meter base row (once only)
• Circuit:
• 12 TRX rollouts
• 12 TRX squat to high rows
Floor Block 2 - 6.5 minutes
• Buy-in: 300 meter push row @ 22 - 24 strokes / minute (once only)
• Work & rest:
• 6 single arm half kneeling to stand, rest (each side - I used the 40 pounder)
• 12 total bear plank alternating low rows, rest (40’s)
Floor Block 3 - 6.5 minutes work & rest
• 150 meter ALL OUT row
• 5 single arm neutral grip thrusters with rotation, rest (each side - I used a 20 pounder)
• Repeat until finisher:
FINISHER: 30 second ALL OUT row
I ended up rowing a total of about 1400 meters, but I reached 422 watts, which is another sign that I continue to get better.
I almost ran 3 miles, not so far off but kept my speeds under 10 miles per hour since Tiffa and I are participating in a 4 Miler running outdoor event.
Tread Block 1
• 2 minute push
• 30 second ALL OUT
• 90 second walking recovery
• 2 minute push
• 30 second ALL OUT
Tread Block 2
This block was with inclines = %
• 30 second base @ 4%
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second base @ 5%
• 30 second base @ 4%
• 90 second walking recovery
• 30 second base @ 4%
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second base @ 5%
• 30 second base @ 4%
Tread Block 3
• 30 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
• 90 second walking recovery
• 30 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
The chart was beast mode and getting everything from burning almost 900 calories, blowing past 12 splats with 21 and overall I was a sweaty mess 🤪
ZONES:
Tomorrow morning, Tiffany and will be running the AdventHealth Run 4 Love 4 Mile and adding two more medals to our collection.
Tiffany and my earned medal collection:
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 3194
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
https://twitter.com/224245318/status/1624256249096183808
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Oh wow this is exciting Jimmy and Tiffany!
I can't wait for your pictures tomorrow.
Great work and 900 calories!!!
Barb😃
@jimmy.adames !BBH !CTP !HBIT
Thanks Barb!
Happy Saturday!!
@adcreatordesign
!LUV
!PIZZA
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You are most welcome Jimmy! Happy Saturday to you too!
Barb 😊 @jimmy.adames !BBH !CTP !HBIT
Wow! I wonder how long it took for both of you to collect such big number of medals.
!CTP
!BBH
@jimmy.adames! Your Content Is Awesome so I just sent 1 $BBH (Bitcoin Backed Hive) to your account on behalf of @rzc24-nftbbg. (5/5)
Definitely a chunk of years. Over 7 plus and we added two more this morning 🙃
Hope you are having a great weekend so far @rzc24-nftbbg
!PGM
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Wow, two new addition just this day.
Wishing you too a blessed weekend!
!PIZZA
CTP
One each for Tiffany and me. We share the collection. #teamjiffy
Happy Sunday Funday @rzc24-nftbbg
!ALIVE
@rzc24-nftbbg! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @jimmy.adames. (1/20)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want.
Another awesome activity day, Jimmy.
Good luck with the run.
!CTP
!ALIVE
@jimmy.adames! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @beststart. (1/10)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want.
Thanks John!!
Happy Weekend.
Hope you are making room for some Super Bowl treats, so go extra active today 😁
!BEER
!PIZZA
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Great workout and what an amazing medal collection you two have earned. Congratulations
!BBH
!CTP
@jimmy.adames! Your Content Is Awesome so I just sent 1 $BBH (Bitcoin Backed Hive) to your account on behalf of @lisamgentile1961. (9/50)
Good Morning and Thank you, @bbhbot! Enjoy your day.😀
Thanks Lisa!
Hope your week began with a BANG!
@lisamgentile1961
!PIZZA PLAN
Good Morning, Jimmy! You're very welcome and Thank you!
It's been pretty awesome so far!
Happy Midweek😀
!ALIVE
!CTP
!BBH