Stability and Strength, Sarasota Burn Edition - My Actifit Report Card: May 1 2022

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(Edited)

Sunday, May 1, 2022

ESP Template with one switch - 60 minutes

One more burn under the orange lights before we head back home.

Today’s Sunday Funday workout in Sarasota was at Orangetheory Fitness University Park, where Tiffany and I burned for our 198th OTF Coach ; as a couple.

Coach Kina is the Head Coach there, has coached over 4000 OTF classes; so she knows her shit!

I was still reeling from the many all outs in yesterday’s session at Lakewood Ranch, but got it in and had another nice time in Sarasota; albeit short.



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On to the template:

Row Block 1 - 7 minutes

• ⁠4 rounds of, decreasing the row distance by 50 meters each round:

⁠•  ⁠250m push row
⁠•  ⁠5 medicine ball single leg overhead presses - each side 

Once we reached the 100 meter row, we rowed for distance - not too long before we made that one switch that pivoted to another switch:

• ⁠Move to Tread Block 1

I ran 6.1 miles per hour up to 8.1mph progressively throughout the two tread blocks, the ladder in the ALL OUT.

• ⁠2 minute push
• ⁠2 minute base
• ⁠3 minute push



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On to the floor.

Floor Block 1 - 14 minutes

• ⁠2 rounds of stable:
I went with 25 pound dumbbells

⁠•  ⁠5 single leg shoulder presses - each side
⁠•  ⁠5 single leg deadlifts - each side
⁠•  ⁠5 single leg bicep curls

• ⁠2 rounds of strength:

⁠•  ⁠6 - 10 seated single arm reciprocating shoulder presses - I started with 25 pound dumbbells for the first round and 35 pounders for the second 
⁠•  ⁠6 - 10 deadlifts - 40 pounders for these
⁠•  ⁠6 - 10 seated concentration curls - each side - I went with 25 pounders for these.

• ⁠FINISHER: 1 minute of isolated squat front raises - I wimped out and grabbed whatever I could grab on the very low end of dumbbells- 10 pounders



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Tread Block 2

• ⁠3 minute push
• ⁠2 minute base
• ⁠3 minute push
• ⁠2 minute base
• ⁠3 minute push
• ⁠1 minute ALL OUT



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Where yesterday my chart looked even kill, which was odd; after all those all outs, today’s OTBEAT Heart Rate Monitor results was awesome; but the perfect looking pyramid makes it even more AWESOME:

A perfect pyramid is not an easy get and for me it’s rare.

Back at home, work is tomorrow and the morning begins with another burn session at our home studio OTF Nona North and the AMAZING Coach Brooke is subbing for Head Coach Mariah:



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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 3059 sessions.





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


01/05/2022
6445
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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14 comments
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Congratulations @jimmy.adames! You have completed the following achievement on the Hive blockchain and have been rewarded with new badge(s):

You have been a buzzy bee and published a post every day of the week.

You can view your badges on your board and compare yourself to others in the Ranking
If you no longer want to receive notifications, reply to this comment with the word STOP

Check out the last post from @hivebuzz:

Be ready for the 5th edition of the Hive Power Up Month!
Hive Power Up Day - May 1st 2022
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That's an impressive number of steps

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Yes, @amirtheawesome1 - it helps staying with consistency and motivation; especially, that everyday is a different template.

Happy Monday 🙏🏼

!CTP

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Nice job on your workout! I skipped mine this morning. I think I over extended my forearm this past weekend when we were unloading 1200 pounds of mulch from the back of my truck. I will probably get back to it tomorrow, but I will just do lower body or something. Maybe just cardio.

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Don't you crush it every day? I think you do. Did you include the right report? The one in the post is dated 1/5/22. Or, are you getting fast enough to go back in time? Very possible.

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That must have been a system thing @rcaine - I don't control that. But Good catch. Good to know though lol.

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Figured it out @rcaine - the day of the month and month is transposed when you generate it. So it's actually correct 1/5/2022 First of May, 2022. 🤓

!CTP

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Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 62.3375 AFIT tokens for your effort in reaching 6445 activity, as well as your user rank and report quality!
You also received a 0.93% upvote via @actifit account.


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Looks like you had a good weekend, Jimmy.
Mine was productive, but now we are back to Monday, ready to do it all again.

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