ESPecially Heat Mode - My Actifit Report Card: June 29 2023
Thursday, June 29, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
By 5pm yesterday, the house felt unusually warmer than usual. We expect it to be much cooler by the evening, so when it gets time for bed we can sleep comfortably. It was evident that was an issue after my wife Tiffany and I checked all possible areas where the problem could be visible. Eventually, the system alerted us to it being an issue. Long story short, Tiffany was like hell no we are sleeping at a hotel tonight lol. So we did, but it was near the home studio we workout at, so it did not effect our routine/schedule.
We worked out for Coach Alex once again along the 5am Crew.
I went in ready to crush the workout and I must admit, the best I felt all week after coming into the week with feet and elbow issues. Today, I just had to be careful with my permanent injuries, so I've mastered that part and not worried to go beast mode today and I DID!
Today’s template covered all three of Endurance, Strength and Power elements.
On the treadmill, I ran my second 5K the last three days. On Tuesday, I ran 3.1 miles total and today I ran 3.2 miles total and I did not do any of the walking recoveries on either day. I maxed out my speed at 10 miles per hour, which was the best so far this week. I predicted I would get back to double figures by the end of the week.
On the rower, I had my best time in quit a while. By the third block round on the final row block before the finisher; I rowed the 100 meter at 16.28 seconds. Not my personal record, but oh my how satisfying was it to get to hit that. The trailing highlight to that feat, I reached 509 WATTS of rowing power. The speed was lower than I would have like, but it's never easy for me to hit that 500 mark.
For the floor work, I went with 10 (sometimes protecting my shoulder is priority), 25 and 40 pound dumbbells for the (weighted) exercises and ran all the inclines % as well.
The Work:
Tread Block 1
• 2 minute push
• 1 minute ALL OUT
• 90 second (coach gave us the option to continue running if at base and skipping the walking recovery - what do you think I chose? RUNNNNNN!!!)
• 2 minute push
• 1 minute ALL OUT
Tread Block 2
• 30 second base @ 4%
• 30 second base @ 5%
• 30 second base @ 6%
• 30 second base @ 5%
• 30 second base @ 4%
• 90 second (coach gave us the option to continue running if at base and skipping the walking recovery - what do you think I chose? RUNNNNNN!!!)
• 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 (coach gave us the option to continue running if at base and skipping the walking recovery - what do you think I chose? RUNNNNNN!!!)
• 30 second base
• 30 second base to push
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
Floor Block 1 - 7.5 minutes
Start at the rower for a BUY-IN
• Buy-in: 400 meter base row
Back to the floor
• Back to back:
• 6 half-kneeling around the world raise side raises, each side, (weighted)
• 12 total push-ups to alternating rotation presses, (weighted), rest
Floor Block 2 - 6.5 minutes
Back to the rower for another BUY-IN
• Buy-in: 200 meter push row (challenge: 22 - 24 strokes / minute)
Back to the floor
• Work & rest:
• 6 single arm deadlifts, (weighted), rest
• 6 split stance single arm reverse grip low rows, (weighted), rest
Floor Block 3 - 6.5 minutes work & rest
Back to the rower for another BUY-IN
• 100 meter ALL OUT row (challenge: do it in 0:15 - 0:30), rest
• 8 x neutrALL OUT grip push press, rest
• Repeat until finisher: member’s choice of 30 second ALL OUT row OR 30 second of neutrALL OUT grip push press
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 OUTl?
https://www.verywellfit.com/medicine-bALL OUTl-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 3291
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 |  |
Hot weather can be so uncomfortable for sleeping, hope it cools off for you my friend!😄
Sounds like you had an awesome @actifit workout day!!
Hope it's cooler for you tomorrow!😄
Thank You @silvertop it was the capacitor and it has been replaced, so the AC is back and running. Ready to have a great FriYAY workout first thing 💪 Thanks again!!
Been there... the capacitor is always the "weak" link Lol!😀
Glad you're chilling out have a great one!😎
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