The Strength Before the Endurance My Actifit Report Card: November 14 2023

avatar
(Edited)

The Strength Before the Endurance .png

Tuesday, November 14, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today, I had an intense workout, just before Tiffany and I take a rest day tomorrow. On Thursday, there's a 12-minute run for distance challenge, and today's continuous running session was great preparation for it. This morning's workout, under the orange lights at our home studio with the 5am group and Coach Alex, was an excellent start to the day.



ACTIFIT DIVIDER.png

On the floor, in between the supersets we had 200 meter all out rows.

I used 30 through 60 pound dumbbells for the (weighted) excercises.

Uncomplicated but challenging tread block where we had three rounds of a three minute push into a four minute base. Our last effort was a minute push into a minute ALL OUT. Coach Alex managed us by having us return to our normal push each round and encourages us to bump up the paces if we felt good good enough to make that increase.

At this point, I was working on fumes but gave it enough to burn 590 calories, rowed 1,426 meters at a HIGH of 461 WATTS OF POWER at a high of 13.2 mile per hour rowing speed. I ran 2.55 miles during the non-stop running block and did end up running a 10 mile per hour ALL OUT to end the block.



ACTIFIT DIVIDER.png

The Work:

Floor Block - 23 Minutes

  • Two Rounds Back to Back Superset:
    • 5 Close Grip Chest Presses (weighted)
    • 5 x Decline Push Up, Rest
  • 200 meter ALL OUT Row (challenge was to complete between 30 seconds - 1 minute)
  • Two Rounds Back to Back Superset:
    • 5 Sumo Deadlifts (weighted)
    • 5 Bridges, (weighted), Rest
  • 200 meter ALL OUT Row (challenge was to complete between 30 seconds - 1 minute)
  • Two Rounds Back to Back Superset:
    • 5 Reverse Grip Low Rows (weighted)
    • 5 TRX Pull Ups, Rest
  • 200 meter ALL OUT Row (challenge was to complete between 30 seconds - 1 minute)
  • Bonus: Repeat Exercises Only (no rowing) Until Finisher
  • FINISHER: 1 Minute ALL OUT Row

Tread Block

  • 3 Minute Push
  • 4 Minute Base
  • 3 Minute Push
  • 4 Minute Base
  • 3 Minute Push
  • 4 Minute Base
  • 1 Minute Push
  • 1 Minute ALL OUT



ACTIFIT DIVIDER.png

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:



ACTIFIT DIVIDER.png

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.



ACTIFIT DIVIDER.png

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.



ACTIFIT DIVIDER.png

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?

https://www.bosu.com/

What is a Medicine or 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?

https://www.trxtraining.com/



ACTIFIT DIVIDER.png

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3398
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


14/11/2023
11492
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in




















0
0
0.000
4 comments
avatar

Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 76.3676 AFIT tokens for your effort in reaching 11492 activity, as well as your user rank and report quality!
You also received a 1.04% upvote via @actifit account.

Boosts increased your AFIT earnings by 0.0001 AFIT

AFIT rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX.
  • Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.

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

rulersig2.jpg
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
rulersig2.jpg
Actifit supports cross-chain decentralization. Support our efforts below by voting for:

0
0
0.000
avatar

Perfectly said. Strength comes before endurance

0
0
0.000
avatar

Especially under the orange lights at an Orangetheory Fitness studio 💪🏽🍊🔥 !ALIVE @biyimi

0
0
0.000
avatar

@biyimi! 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.

0
0
0.000