Go Hype Mode Go Crew Row - My Actifit Report Card: April 12 2022

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(Edited)

Tuesday, April 12 - 3G 60 min

Template - 60 minutes: ESP (Endurance, Strength, Power) evenly distributed with a 3G format and a signature row block called the Crew Row

This morning’s template was compact, didn’t have a wide arrange of activity and action; but it was deceptively beast mode.

I went solo today, as Tiffany is taking off Tuesdays for now along with our routined Wednesdays off; she is taking back to back rest days.

I burned my splats at the home studio OTF Nona North and the Ginger 🥷 Ninja Coach Christen was on full energy mode, as always; will never expect less from her:

On to the template:

Row Block

• ⁠13.5 minute Crew row - 24-26 strokes per minute (I was chosen first to lead and whoever was chosen, did it in 2 minute intervals)

Then the finisher:

• ⁠30 second ALL OUT

To the floor:

Floor Block - 13.5 minutes
Once only

• ⁠8 - 10 TRX bridge rows
• ⁠8 - 10 TRX tricep extensions
• ⁠8 - 10 total alternating single leg airplanes

Then for the next block:

Repeat until time (I went with 40 pound dumbbells on all 3 exercises below 👇🏽)

• ⁠8 - 10 total x reciprocal row, rest
• ⁠8 - 10 x overhead tricep extension, rest
• ⁠8 - 10 x deadlift, rest

Then the finisher:

• 30 second v-up hold

Off to the treadmills:

Tread Block

I skipped my usual base speed and went with 6.5 miles per hour with my base and then progressively went up .1 up to 7mph

My all ALL OUTS were at 8mph except the last one, which it 12 miles per hour. I truly miss running those more often. Now I run a 12 sporadically, but I can still do it!!

• ⁠3 minute push
• ⁠30 second ALL OUT
• ⁠3 minute walking recovery (I actually went right into an active run at 6.5 early on during the walking recoveries)
• ⁠30 second ALL OUT
• ⁠3 minute walking recovery (I actually went right into an active run at 6.5 early on during the walking recoveries)
• ⁠30 second ALL OUT
• ⁠3 minute walking recovery (I actually went right into an active run at 6.5 early on during the walking recoveries)
• ⁠30 second ALLL OUTTT

Got through the template like a champ - a tired one - and was super hyped about my Orangetheory Fitness OTBEAT Heart Rate Monitor results:

Rest Day Tomorrow




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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:





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


12/04/2022
12140
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
170 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in














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11 comments
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You seem to have so much energy! Where does it come from? I seem to always struggle for energy. Excellent workout and @actifit steps of 12140 for the day! Take care and have a good week.

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Just lucky I guess. Once in a while I'll use some pre-workout or Bang Energy none of it has sugar or too much of it; but for the most part, blessed to have it coursing through my veins lol. Thank YOU @elizabethbit Happy Week to you and yours @elizabethbit

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Congrats on 3000 classes. That is pretty awesome. I've been sick the past couple of weeks so I haven't really exercised in the morning like I usually do. I did do a short workout on the Total Gym the other day, but it was just to keep myself from feeling guilty.

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Thanks @bozz - I’m sure, you will be back to crushing it 💪🏽 soon enough. We have to listen to our bodies.

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Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 68.54 AFIT tokens for your effort in reaching 12140 activity, as well as your user rank and report quality!
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