Superset FriYAY and a 5K - My Actifit Report Card: April 28 2023
Friday, April 28, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Entering a FriYAY workout is always going to be nevel level pumped for me. Friday's are my favorite days since I was a kid and into my teens, my twenties and so on. Of course, when I was younger it meant it was party time when Friday rolls around. These days, I just like the feeling of putting in my time for my employers and then have a few days off to spend with my wife.
With all that said, working out under the orange lights has been something I've done for many years now and even that has an extra motivation to burn splats on a Friday.
This week in particular, although I wasn't feeling any pain or feeling any ill effects from the recent two weeks I had the chest cold I wasn't getting my 12 splats. I've had very good workouts and I was very happy with some of the results for each workout this past week. Ironically. last week when I was just getting over that chest cold I had extremely good numbers and I was getting my 12 splats in every session without fail.
Needless to say, I had every intention of walking out of today's workout with 12 plus splats to end the week as it should have ended in terms of working out and my self-expectations.
Tiffany and I went to our home studio and worked out with the 5am Crew at OTF Nona North while Head Coach Mariah managed us through the template including adding her motivational flare.
On to the workout:
As it turns out, this whole week there were smaller classes, so we started on the treadmills instead of the preferred rowing station and today it happened again. No big deal. Just being creatures of habits.
My speeds were good considering that today the running blocks included inclines % and again I was on a mission and I ran the whole thing without taking any walking recoveries. I just lowered my speeds when it was apparent that I was gunning to run a 5K on the treads today.
Tread Block 1
• 2 minute push
• 45 second base
• 1 minute push @ 4%
• 45 second base
• 1 minute push @ 4%
• 45 second base
• 45 second ALL OUT
Tread Block 2
• 90 second push
• 45 second base
• 1 minute push @ 3%
• 45 second base
• 1 minute push @ 3%
• 45 second base
• 45 second ALL OUT
Tread Block 3
• 1 minute push
• 45 second base
• 1 minute push @ 2%
• 45 second base
• 1 minute push @ 2%
• 45 second base
• 45 second ALL OUT
I was stoked to have run 3.11 miles at an average pace of 9 minutes/mile and making it my best distance for the week.
Floor Block 1 - 7 minutes of Supersets
Start with a row:
• 20 stroke push row (check distance)
Head to the floor
I went with 20, 25, 40 and 50 pound dumbbells for the (weighted) exercises
Back to Back superset:
• 8 inclined chest presses (weighted)
• 8 inclined chest flys (weighted), rest
• 4 cross back lunges, each side, (weighted)
Floor Block 2 - 6.5 minutes of Supersets
Back to the rower:
• 20 stroke push row (check distance)
Back to the floor
• Back to Back superset:
• 8 upright rows (weighted)
• 8 x high rows (weighted), rest
• 8 off the bench sit up to a stand to shoulder presses (weighted)
Floor Block 3 - 6 minute Ab Circuit
• 8 full v ups (weighted)
• 8 total seated alternating oblique knee tucks
• 8 total low plank alternating wide knee drives
FINISHER: 45 seconds of off the bench sit up to a stand to shoulder presses (weighted)
I managed to crack the 300 powers of watts things morning on the rowers, but didn't get close to teh 400 I was getting to most of the week, but did row about 1100+ meters.
MY OTBEAT HEART RATE MONITOR RESULTS:
The chart was very close to perfect. If I would have spent one more minute in the green zone it would have been. With that said, it's the chart and numbers I look to match or exceed in every session at Orangetheory Fitness. Got my average of 700 to 800 calories burned as well as finally hitting 12+ splats for the first time this week.
HIGHLIGHTS:
Easy pick for my highlight. I was able to squeeze in a full 3.1 miles (5K) run this morning during the tread blocks.
ZONES:
Tomorrow, Tiffa and I will be driving to Dr. Phillips and workout for one of our favorite OTF coaches, Hannah, and workout with the OTF Dr. P crew, but not so extremely early like we do during the week.
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 3244
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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