Cardio Switching Stable and Strong Sesh - My Actifit Report Card: May 13 2022
Friday, May 13, 2022
ES(p) Template: (ENDURANCE, STRENGTH , power) - 60 minutes
FriYAY session under the orange lights with Tiffany, our fellow OTF members; burning splats for our Head Coach Mariah at the home studio OTF Nona North = priceless
Although, my hear rate dropped quickly today, the template definitely could have caused me; just getting half the splats this morning.
I won’t lie, it was frustrating; but only, because it was one of those sessions; where I’m not sure if it was my effort, my OTBEAT, the studio’s system or the template.
With that said, I had great floor work sequences, I ran a total of 2.65 miles and rowed 1500 meters and was right at the 700 calories burned:
===>
On to the template:
Row Block - 7 minutes
I chose a 15 pound medicine ball for these
• 250 meter push row
• 5 single leg medicine ball shoulder presses - each side
• 200 meter push row
• 5 single leg medicine ball shoulder presses - each side
• 150 meter push row
• 5 single leg medicine ball shoulder presses - each side
• 100 meter push row
• 5 single leg medicine ball shoulder presses - each side
• Reset and row for distance
Tread Block 1
Early switch for the first tread block. Too soon into the workout for my liking.
• 2 minute push (I ran it at 7.1mph)
• 2 minute base (I ran it at 6.5mph)
• 3 minute push (I ran it at 7.6mph)
On to the floor:
Floor Block - 14 minutes
For the first circuit, it was suggested to go with lighter weight and bump up for circuit #2 - I went with 25 pound dumbbells:
• Circuit - stable, 2 rounds of:
• 5 balance single leg shoulder presses - each side
• 5 balance single leg deadlifts - each side
• 5 balance single leg bicep curls - each side
• Circuit - strong, repeat until finisher:
• 6 - 10 total bench reciprocating seated shoulder presses ( started at 30 pound dumbbells and went up to 35 pounders immediately after)
• 6 - 10 deadlifts (kept the 35’s)
• 6 - 10 concentration curls - each side (started with a 20 pounder and bumped it to 25 pounds)
FINISHER: 1 minute of isolated squat to a front raises (I went with 15 pounders and should have gone lighter, but got through it)
Tread Block 2
I averaged a 6.5 miles per hour for base, 7.6 for push and I ran the ALL OUT at 8mph.
• 3 minute push
• 2 minute base
• 3 minute push
• 2 minute base
• 3 minute push
• 1 min ALL OUT
Shitty looking chart, but overall; not mad at the numbers:
===>
It’s Saturday tomorrow, but it’s my turn in the rotation to put in a few hours for my employers.
With that said, Tiffa and I have a scheduled Orangetheory Fitness burn session at OTF Celebration; where we will be burning splats for one of favorite Coaches - Slade.
We also get to burn splats with Disney folks.
A lot of the members in that studio work for Disney or many transients; who are tourists visiting Disney and want to get their splats in.
Tiffany and I do the same thing, when we travel:
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 3068 sessions
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
That is cool that you visit other sites when you travel. Sounds like OTF is one big family.
It sure is @beststart
Have a great weekend!
!CTP
Keep busting those moves in the gym! !ALIVE !CTP
@jimmy.adames! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @mypathtofire. (6/20)
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.
!PIZZA
HAPPY weekend @mypathtofire
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700 calories burned! 17k activity count! I'll say that is good progress. Hehe, keep it up!
Have a wonderful weekend. 🙂
KEMMYBEEEEEE!
Thank You 🙏🏼
Ditto, have a wonderful weekend.
@kemmyb
!CTP
!LUV
@jimmy.adames(1/3) gave you LUV.
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Being able to work out at different places has to be an advantage and keep things interesting. Keep it up.
Loving the new pictures and new colors palette! !HBIT !PIZZA and !LUV for you! Keep up my friend!
- EvM
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Workout can certainly be frustrating, but you did good because some fat got burnt.
It is nice to see you back at it.
I hope your feeling great.
!CTP
It's good to look back and see how you performed on any given session. It's good you have an outlet to continue your workouts when traveling.
Read from LN
Thanks for your support. Much appreciated.
Thank You @justclickindiva 🙏🏼
This helps while I’m on the mend.
!CTP
This made me curious, you said that you sent a solo mail, did it reach more than 1k users?
I know Blaine is currently working on it, on my side as standard premium it doesn't matter if I send 2000 or 5000 mail, it only reaches 1000 people.
Voted on ListNerds!
@drlobes it seems to be the standard (sent to is higher but I see my average CTR, which is always good). If Blaine is working on it, then it should smooth out. Honestly, I know I'm getting automatically verified and the earn amount is more than decent. That is why whatever I use for my solo mails are usually older posts - mine. I was sharing other HIVER'S posts, but didn't see the traction for them and if I am going to share another person's posts; I want it to have more impact, so I reserve solo mails for my older posts.
The more ListNerds members we get, the more the solo mails should get much more traction, more viewers and more action takers.
!CTP
Ohh, so from what I understand "solo mail" is not the magic wand I was expecting it to be. Thanks for the info!
@drlobes but have to use it to get that automatic earning which is not reliant on folks upvoting. I use ‘em all