Straight Up Burn - My Actifit Report Card: January 17 2023
Tuesday, January 17, 2023 - 2G - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
The month is past the halfway mark and so far this week I’ve been able to work around the hamstring issue and other assorted injuries.
Had two awesome workouts back to back days and burned a bunch a calories and today got over or way over the splat goal for everyone of twelve with 17.
Tiffany and I drove over to OTF Nona South for our workout under the orange lights this morning. Coach Elise was leading the troops!
On to today’s workout template:
I used a 40 pound dumbbell for the lunges, 15’s for the reverse flys (not crazy about these) and 25’s for the squat to press.
My best wattage was a tad under 300.
Floor Block 1 - 10 1/2 minutes
• 4 rounds back to back:
• 6 single arm reverse lunge to full lateral step ups (each side)
• 8 reverse flys
• 10 straight leg raises (using bench), rest
After each round we rowed and after each row we rowed 50 meters increasing the wattage.
• 200m / 150m / 100m / 50m ALL OUT row
• Bonus: repeat all exercises as a single block until time (I didn’t get to the bonus)
Floor Block 2 - 10 1/2 minutes
• 4 rounds back to back:
• 6 squat to presses
• 8 TRX high rows
• 10 total low plank hip rocks, rest
After each round we rowed and after each row we rowed 50 meters increasing the wattage.
• 200m / 150m / 100m / 50m ALL OUT row
• Bonus: repeat all exercises as a single block until finisher (missed this bonus too)
• FINISHER: 1 minute of decline high plank alternating toe taps (AMRepsAP) As Many Reps As Possible. I really didn’t keep count, but it wasn’t an extreme amount.
Tiffany and I run our first outdoor event of 2023 this coming Saturday. Just a 5K, but thankfully there is a glimmer of hope that I will not have to worry about lingering leg issues.
My speeds this morning was between 5.5 miles per hour up to 7mph. I ran most of it, but did Power Walk a few All Outs at an 8% incline and 4mph speed to keep myself from risking the progress before Saturday.
Tread Block 1
• 1 minute base
• 1 minute base to push
• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• 1 minute Walking Recovery
• 4 1/2 minute tread for distance
• Check distance (I got about a tad over a mile)
Tread Block 2
• 4 1/2 minute tread for distance
• 1 minute Walking Recovery
• 1 minute base
• 1 minute base to push
• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• Check distance - try to match or beat your distance from block 1 (I matched)
My OTBEAT HEART RATE MONITOR RESULTS:
Extremely happy with my chart today!
ZONES:
REST DAY TOMORROW!!
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 3178
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight183 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
https://twitter.com/224245318/status/1615480958219599873
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Awesome work Jimmy and Tiffany!
Good luck running this Saturday!
Barb 😊
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Thank You So Much Barb!
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Good luck with the 5K this weekend.
Glad to see you are recovering so well.
!CTP
!ALIVE
Thanks John!
Trying to shake off all the bad juju and on to crush it in '23.
Happy Mid-Week Mashin' my friend.
@beststart
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