Power Moves - My Actifit Report Card: June 27 2023
Tuesday, June 27, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Tiffany and I took an extra rest yesterday. That is highly unusual for me personally, because I am all about "Never Miss A Monday" mode as it is crucial to get my week started off right. My body was asking for the extra day and after five consecutive days of working out I listened.
With that said, Tiffa and I will stick to our usual schedule and still take our regular rest day tomorrow. That keeps things consistent.
I had a very good workout and my new injuries were not bothering me enough today, so I'm optimistic that these were just those temporary or easy to manage long-term injuries. I'm already battling long-term injuries from the car accident and I also have injuries dating back from my early days with these high intensity interval training workouts.
Let me be clear, I'm not complaining and I'm not suffering or anything of the sort. Being committed to working out and remaining fit means that your mind has to be stronger than your body. I've been working out under the orange lights for over 9 years and this upcoming February will be my TENTH year. That's about 3,290 workouts.
After we rest tomorrow, Tiffa and I are looking at six consecutive days of workouts coming up. Today, was a perfect day to push myself a bit harder to do something that I can point to as my highlight this morning.
The running template including a lot of inclines? and the template overall was endurance based on the treads and power based on the floor.
As I do at times especially if I'm in the zone, I go against the template and not take any of the walking recoveries or power walks. Today, was one of those days that I RAN IT ALL and passed up all the walking options. Now, it's not the smartest thing to do. But sometimes, I just like to ride that wave of feeling in the zone. Some coaches would be all over me to stick to the template, but Coach Alex knew I was in that zone mentally and let me slide.
At the end of it all, I ran a 5K and maxed out shy under 10 miles per hour in speed which is the fastest I've gone in the last 4 or 5 days. I should be back to running 10 plus miles per hour ALL OUTS by the end of the week.
Very little rowing today, so I'm guessing we will get crushed with some rowing blocks when we get back on Thursday.
For the (weighted) excercises I kept it simple with 20 and 40 pound dumbbells.
The Work:
Tread Block 1
• 90 second push @ 2%
• 1 minute base
• 75 second push @ 3%
• 1 minute base
• 1 minute push @ 4%
• 1 minute base
• 45 second ALL OUT
Tread Block 2 (I ran all the power awalks at the inclines % indicated per the template, I did not scale because I chose to run it)
• 30 second Power Walk @ 10%
• 30 second Power Walk @ 9%
• 30 second Power Walk @ 8%
• 30 second Power Walk @ 7%
• 1 minute Power Walk @ 6%
• 30 second Power Walk @ 7%
• 30 second Power Walk @ 8%
• 30 second Power Walk @ 9%
• 30 second Power Walk @ 10%
Tread Block 3
• 90 second push
• 1 minute base
• 75 second push
• 1 minute base
• 1 minute push
• 1 minute base
• 45 second ALL OUT
Floor Block 1 - 7.5 minutes work & rest
• 3 rounds (start at 10 reps, then drop it by 2 reps after each round):
• 10 / 8 / 6 tap your butt on the bench front squats (explosive on the way up), rest (weighted)
• 10 / 8 / 6 single arm low rows (explosive on the way up), each side, rest (weighted)
• When done repeat all exercises at 6 reps
Row Block - 5 minutes
• 200 meter push row
• 10 forward and back shuffles (they offered a modification of high knee up marches, which I chose to do)
REPEAT for the whole 5 minutes - I rowed about 800 meters within the 5 with a lousy 239 watts of rowing power. I like to stay over 300 plus, but again today's rowing block was miminal work.
Floor Block 2 - 7.5 minutes work & rest
• 3 rounds (start at 10 reps, then drop it by 2 reps after each round):
• 10 / 8 / 6 each single leg lateral step up on the bench with power, rest
• 10 / 8 / 6 chest presses (explosive), rest (weighted)
• When done repeat all exercises at 6 reps until finisher
FINISHER: 45 seconds of inclined push ups off the bench
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 3290
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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