Ahoy, Under the Orange Lights - My Actifit Report Card: June 22 2023
Thursday, June 22, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
After taking our usual rest day yesterday, I didn't expect to go in as hobbled as I did. I wrapped up my ankle last night and expected to get through the workout without too much of a hassle and that didn't actually happen lol. With that said, the elbow is still an issue but the ankle was more sudden and it doesn't feel great.
Today's template actually wasn't so bad for me, because it was less time on the treadmill, the rowing wasn't so bad and the floor work didn't get me worse. I actually got through the floor stuff fine which was also a surprise. I expected to have the double whammy ankle and elbow issues to worry about.
I'm a bit bummed out, because I was having a great year so far without these type of injuries. Nagging injuries are always a part of my workouts the last 9 years plus but the one's that slow me up considerably are more labor intensive to get through them until things just get better. It won't stop me, but it will slow me up.
I had horrible stats to say the least.
With that said, I remained active and I worked out.
Today, I went with 20 and 40 pound dumbbells for the (weighted) excercises.
There was inclined % runs for the running blocks more like hobbling blocks for me lol. I still ran it. Yes, I'm a trooper.
I also was chosn as the Crew Captain for one of the rows. Today included a Crew Row/Medicine Ball Front Presses where the others in the group followed the captain on the rower stroke for stroke and the med ball front press - press for press.
I rowed almost 1,800 meters and I did hit 334 watts of power and I eeked out 1.32 miles with a very below average speed (FOR ME) of no higher than 6.3 miles per hour.
The Work:
Floor Block 1 - 10.5 minutes
• 2 rounds circuit:
• 10 TRX chest presses
• 10 TRX tricep extensions
• When done, repeat work & rest cluster sets:
• 8 close grip chest presses (weighted)
• 10 second rest
• close grip chest presses (weighted) AMRepsAP (As Many Reps As Possible)
• 10 second rest
• close grip chest presses (weighted) AMRepsAP (As Many Reps As Possible), rest
• 8 sit up to stand (weighted)
Floor Block 2 - 10.5 minutes
• 2 rounds circuit:
• 5 TRX cross back lunges, each side
• 5 TRX single leg dead lift, each side
• When done, repeat work & rest cluster sets:
• 8 bridges (weighted)
• 10 second rest
• bridge AMRepsAP (weighted)
• 10 second rest
• bridge AMRepsAP (weighted), rest
• 8 bear plank walkout to alternating shoulder taps
FINISHER: 1 minute of sit ups to stand
Tread / Row Block 1
• 1 minute base @ 5%
• 90 second base
• 1 minute base to push @ 5%
• 90 second base
• 1 minute push @ 5%
• 1 minute to transition to rower
• 1 minute crew row (push)
• 30 second recovery
• 30 second crew reps - medicine ball front presses
• 30 second recovery
• 1 minute crew row (all out), check total row distance
Tread / Row Block 2
• 1 minute base @ 3%
• 90 second base
• 1 minute base to push @ 3%
• 90 second base
• 1 minute push @ 3%
• 1 minute to transition to rower
• 1 minute crew row (push) - I was chosen captain
• 30 second recovery
• 30 second crew reps - medicine ball front press
• 30 second recovery
• 1 minute crew row (all out), match or beat row distance from block 1
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
What is a BOSU?
What is a Med Ball?
https://www.verywellfit.com/medicine-ball-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3286
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 |  |
Congrats on providing Proof of Activity via your Actifit report!
You have been rewarded 66.825 AFIT tokens for your effort in reaching 8769 activity, as well as your user rank and report quality!
You also received a 0.96% 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.
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
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 by voting for: