My Actifit Report Card: December 21 2023

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(Edited)

Thursday, December 21, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's guest coach while Coach Alex is on vacation was Coach Justin. We have worked out for Justin a couple of times and he is extra energetic, more electric and for 5am it doesn't hurt to get some extra intensity from a coach.

The workout had the potential of going either way especially that my heart rate monitor was not working the first 8 minutes of class and the Studio Associate charged the pod and it worked and I had to go extra hard to get my numbers up to part, but again Coach Justin was there to make sure I didn't relax too much lol.

It was a very small group at the home studio Orangetheory Fitness Nona North this morning as the Xmas weekend quickly approaches. Tomorrow we workout for the familiar and regular Friday 5am Coach - MARIAH!

Back to today's session:



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Today was a run to row to body weight exercise block for the cardio part of the template and I was able to burn 676 calories without counting the burn not registering while the pod was out and I burned exactly 12 splats making it two times this week that I hit the 12 or more.

Because we were off and on the treadmill with no long distance running I only totaled 1.65 miles but I did hit a high of a 10.5 mile per hour ALL OUT run at the end of the run block while totaling 698 meters on the rower hitting a high of 478 WATTS OF POWER with a high of 13.9 mile per hour rowing speed.

On the floor, I used 15, 20, 25, 30 and 35 pound dumbbells for the (weighted) exercises..



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The Work:

Run/Row Block

  1. .1 mile run, 100 meter row, 12 bodyweight squats to toes
  2. .15 mile run, 100 meter row, 12 bodyweight squats to toes
  3. .20 mile run, 100 meter row, 12 bodyweight squats to toes

Continue with each round increasing run distance by .05 for a total of 7 rounds.

Finisher: 30 second ALL OUT on treadmill or rower.

Floor Two: 11 Minute Blocks (Upper Body Focus)

Block 1:

  • Arnold Press x 8
  • Lateral Raise x 8
  • TRX Low Row x 8
  • 1/2 Kneeling Chop x 8 (each side)
  • Repeat

Block 2:

  • Reverse Grip Low Row x 8
  • Bicep Curl x 8
  • TRX Chest Press x 8
  • Plank with Alternating Dumbbell Tap x 16
  • Repeat

FINISHER: 30 seconds of bicep curls or lateral raises. (I chose the bicep curls)



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MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:



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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.



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



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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/



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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3421
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


21/12/2023
11046
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 lb
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in


















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7 comments
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The vacation is really doing a great work over here

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I’m very sure that you enjoyed the workout with Coach Justin
Right?

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That was really some massive push out

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💪🏽 @biyimi !ALIVE

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@biyimi! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @ jimmy.adames. (2/20)

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.

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Congrats on providing Proof of Activity via your Actifit report!

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