Two Splats Monday? - My Actifit Report Card: April 10 2023

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(Edited)

Monday, April 10, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

My numbers, my chart, my energy was all off.

Not feeling well, but no fever so that allowed me to get up and go workout at the home studio, OTF Nona North at the 5am session with Head Coach Mariah on the mic managing us through the template.

Tiffany also came with me as she gets back on track after the business travel and still getting over her cold.

I hate missing a Monday. It's just not in my DNA to do so.

Be that as it may, I struggled, but not to the point where I felt like it wasn't productive.

I workout at Orangetheory Fitness 5 to 6 days a week unless we have a running event like we had this past weekend and may just knockout 4 to 5 days, but consistently 5 plus a week.

Now, that 2023 has treated me much better than 2021 AND 2022, I feel like my old self prior to 2021 and even then at my highest peak there were days like today where the numbers may have not been outstanding, but the effort will always be at 100%.


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On to the workout: SWITCH TEMPLATE (there were two small groups, so we switched throughout the template)

I went with 20, 25 and 40 pound dumbbells for today's floor weighted exercises.

Rower Block 1 was integrated with Floor Block 1, so we brought a set of dumbbells with us to the rowers. I kept those at 20 pounders and what Coach had us do is to stay over at the rowers if we wanted to and do the first floor block from there. Tiffany and a few others went back and forth.

•30 second push
•1 minute base
•30 second ALL OUT

Floor Block 1

•30 seconds of alternating reverse lunges
•30 seconds of push presses
•30 second rest
•30 sec of alternating reverse lunges
•1 minute hammer to eccentric bicep curls
•30 seconds of push presses

To the treadmills. I somehow managed to run 2 plus miles which included a lot of incline work on the second Tread Block.

Tread Block 1

•30 second Push
•30 second ALL OUT
•30 second Walking Recovery
•30 second Push
•30 second Base
•30 second All Out
•30 second Walking Recovery
•⁠30 second Push
•⁠1 minute Base
•⁠30 second ALL OUT
•⁠30 second Walking Recovery
•⁠30 second Push
•⁠30 second Base
•⁠30 second ALL OUT
•⁠30 second Walking Recovery
•⁠30 second Push
•⁠30 second ALL OUT



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Floor Block 2

•8 single arm marches in place (weighted), each side
•⁠8 single arm to single leg lateral step ups on the bench (weighted), each side
•⁠8 concentration curls (weighted), each side
•⁠8 bird dog with lateral toe taps, each side

•FLOOR FINISHER: Member’s choice 30 seconds of alternating reverse lunges or 30 seconds of push presses (I went with the lunges to give my shoulder the rest it needs off and on during these workouts.

Tread Block 2 with inclines %

•⁠30 second Push @ 3%
•⁠30 second ALL OUT @ 3%
•⁠45 second Walking Recovery
•⁠30 second Push @ 3%
•⁠30 second Base @ 3%
•⁠30 second ALL OUT @ 3%
•⁠45 second Walking Recovery
•⁠30 second push @ 3%
•⁠1 minute Base @ 3%
•⁠30 second ALL OUT @ 3%
•⁠45 second Walking Recovery
•⁠30 second push @ 3%
•⁠30 second base @ 3%
•⁠30 second ALL OUT @ 3%
•⁠45 second Walking Recovery
•⁠30 second push @ 3%
•⁠30 second ALL OUT @ 3%



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MY OTBEAT HEART RATE MONITOR RESULTS:

The chart overall was crappy and one of the last calorie burns in this year and the splat burn was horrible.

With that said, it's still about 600 calories burned, I hit 10 miles per hour on that last ALL OUT and I consistently ran 9mph on the 3% incline.

On the rower, I got in a max wattage power of 360 watts.

You always have to feel like you accomplished something(s) at every workout, because not every workout will be beast mode. What is beast mode is showing and putting in the work.

ZONES:

Tiffany and I are scheduled to workout at the home studio, OTF Nona North again and it will be Coach Alex tomorrow morning.



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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/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3232

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


10/04/2023
28004
Aerobics,Daily Activity,Gym,Weight Lifting,Running
Height
5.7 ft
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in




















































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Is there time to eat? :)

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Without question. Of course, I always lean towards healthy options with a few cheat days along the way @roninrelax 🍕

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Half a pig at lunch after such training should be the norm :)

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It's not for the healthiest lifestyle, but it's good for a collection :)
!WINE

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(Edited)

Truth @roninrelax although some experts say one a day is healthy for you. Problem is I could never stop at one 🤣

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!BEER

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Heyyyy @barski
Keep Crushing It!!!
!CTP

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Heh, heh, heh. I felt that @roninrelax was getting tired from running through the comments and his energy credits needed to be recharged. Take care of yourself, sometimes you need to improve your health, and not torment yourself with superpowers, this only helps during outdoor activities, for example, during fishing and hunting, when in severe frost you climb into an icy lake to get a shot duck, I did this many times and, although prone to colds, he never got sick after that. Get well soon!

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(Edited)

I gave up alcohol a long time ago, around 2004, I already forgot what "hard to stop" means. :)
!BEER

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!WINE

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Happy Wednesday @rikarivka
Thank You.
!PIZZA

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That is a long time ago @roninrelax

I partied a lot for many years, but nowadays I go many days without any alcohol. Don't really miss it, but I will have a drink or two in social settings which are few and far in between these days.

I don't mind some wine on the beach though.

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