FriYAY Power on the One Three - My Actifit Report Card: October 13 2023
Friday, October 13, 2023 - 2G - 60 minute
E = Endurance
S = Strength
P = Power
Tiffany and I began our Friday the 13th morning with another workout under the orange lights. We worked out with the 5am crew and Coach Mariah managed us through today's template.
Today's FriYAY template was POWER with 90- seconds of recovery in between blocks on the tread running blocks and Work and Rest exercises on the floor.
Initiated with three segments on the treads. Each segment commenced with a push/base buy-in before progressing into a trio of all-outs. Began with one-minutes ALL OUTS, interspersed with 45-secondond walking recoveries. With each subsequent block, deducted 15 seconds from the ALL OUTS, reallocating it to the walking recovery periods.
The initial block was evidently the most challenging, but the difficulty slightly diminuteished by the third block. The objective was to incrementally enhance our pace during the ALL OUTS as their length shortened.
I burned another solid 734 calories, accumulated a distance of 2.8 miles on the treads and ended my last ALL OUT at a 12 mile per hour run.
Just like yesterday, I had a short stint on the rower with a high of 413 WATTS OF POWER at a high of 13.5 miler per hour rowing speed.
On the floor, I went with 20, 30 and 40 pound dumbbells for the (weighted) excercises.
The Work:
Tread Block 1
• 90 second push
• 1 minute base
• 1 minute ALL OUT
• 45 second walking recovery
• 1 minute ALL OUT
• 45 second walking recovery
• 1 minute ALL OUT
Tread Block 2
• 90 second push
• 1 minute base
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT
Tread Block 3
• 90 second push
• 1 minute base
• 30 second ALL OUT
• 75 second walking recovery
• 30 second ALL OUT
• 75 second walking recovery
• 30 second ALL OUT
More power on the floor blocks with a short row block added in.
Floor Block 1 - 7 minutes
• Work & Rest:
• 8 single arm single leg step ups (explosive), (weighted), each side, rest
• 8 single arm chest presses (explosive), (weighted), rest
• 12 bench knee tucks
Floor Block 2 - 6.75 minutes
• Work & Rest:
• 8 single arm hip hinge swings, (weighted), rest
• 8 single arm low rows (explosive), (weighted), each side, rest
• 12 total high plank alternating kick throughs
Floor Block 3 - 6.5 minutes Work & Rest
• 6 single arm neutral grip thrusters with rotation, (weighted), each side, rest
• 150 meter ALL OUT row (goal: 0:22 - 0:45 seconds), rest
• Repeat until finisher
FINISHER: 30 second ALL OUT row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
What is EPOC?
===> Excess Post-Excercise Oxygen Consumption
Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutesin our own personal Orange Zone. This when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.
Jiffy (Jimmy and Tiffany) as we are known in the Orangetheory community.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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/med-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 3374
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 |  |
I hope you enjoy the workout and take some rest later
I was on PTO from my job I rested 👍🏽 Happy Weekend to you @rafzat !ALIVE
@rafzat! 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, plus you can win Hive Power (2x 50 HP) and Alive Power (2x 500 AP) delegations (4 weeks), and Ecency Points (4x 50 EP), in our chat every day.
Congrats on providing Proof of Activity via your Actifit report!
You have been rewarded 69.5475 AFIT tokens for your effort in reaching 8089 activity, as well as your user rank and report quality!
You also received a 1.00% 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: