Circuit and Inclines - My Actifit Report Card: March 2 2023

It was a straight through 23 minute block on the floor and since I wasn't feeling one less level beast mode, I kept it light with 30 pound dumbells for the weighted excercises and just pick some 10's for the seated reverse flys. Sitting or standing, I am no fond of the reverese flys, because I suck at them lol. Various coaches have tried, but there is something that makes me feel awkward doing them.

Floor Block - 23 minutes

• ⁠3 round circuit:

⁠• ⁠6 transverse full step up on the bench to knee raises, each side
⁠• ⁠12 total seated reciprocating shoulder presses (30 pounders)

ROWER (One time after each 3 round circuit):

• ⁠250 meter base row - check split time (averaged about a 02:02, but did max out at 01.38, but I was around that 2 much longer so not great, but ok)

Back to Floor:

• ⁠3 round circuit:

⁠• ⁠6 goblet step down toe taps, each side (I used a 30 pounder)
⁠• ⁠12 x seated reverse fly

• ⁠250 meter base row - check split time

• ⁠3 rounds circuit:

⁠• ⁠10 total bear plank alternating kick throughs
⁠• ⁠10 double crunches (used the 30 pounder with these)

• ⁠250 meter base row - check split time

• ⁠If finished then repeat all exercises as a single block until finisher

• ⁠FINISHER: 30 seconds of double crunches (30's again) AMRAP (As Many Reps as Possible)

I really can't be hard on myself for the rower stats, because it was only a little over 5 minutes of rowing today and I still rowed over 1000 meters. Shitty wattage. I almost hit double that a few days ago.

I went a bit rogue on the treadmill block. Although I did follow the Coach direction based on the template, I did not take any walking recoveries until I was 2.3 miles in. Today, there were a handful of inclines = %, so my running speed stayed at a reosonable levels.

Tread Block 1

• ⁠90 secong base to push
• ⁠90 second push
• ⁠90 second push to ALL OUT
• ⁠30 second ALL OUT

Tread Block 2

• ⁠75 second base to push @ 2%
• ⁠75 second push @ 2%
• ⁠75 second push to ALL OUT @ 2%
• ⁠30 second ALL OUT @ 2%

Tread Block 3

• ⁠1 minute base to push @ 3%
• ⁠1 minute push @ 3%
• ⁠1 minute push to ALL OUT @ 3%
• ⁠30 second ALL OUT @ 3%

Tread Block 4

• ⁠45 second base to push @ 4%
• ⁠45 second push @ 4%
• ⁠45 second push to ALL OUT @ 4%
• ⁠30 second ALL OUT @ 4%

Tread Block 5

• ⁠30 second base to push @ 5%
• ⁠30 second push @ 5%
• ⁠30 second push to ALL OUT @ 5%
• ⁠30 second ALL OUT @ 5%
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT

I had a momentary hope to hit a 5K, but settled out at 2.6 miles and I kept it mostly between as low as 6.1 miles per hour up to about 8 miles per hour, but I did run the last ALL OUT at 10.1mph.

My OTBEAT HEART RATE MONITOR RESULTS:

649 calories burned has been my least in weeks and did hit 14 splats burned, but overall that 27 minutes in the grey is a rough sight, but templates dictate a lot of that and after being an OTF Member for over 9 years, my heart rate recovers super fast.

ZONES:

I just read somewhere that tomorrow is a 2000 meter row benchmark and although Coach Elise mentioend that tomorrow involved a lot of rowing, I was caught off guard. With the 10K run on Saturday a 2000 meter row challenge the day before will have to keep me mentally ready to crush 'em both.

Tomorrow, Tiffany and I will be working out at our home studio at OTF Nona North and Head Coach Mariah is heading the class at 5am and is the perfect person to get us pumped up to crush the rowing challenge. My personal record was 7:17.00 back in June 2020 when I was at my optimum. Haven't come close to it the last couple of years, so I have to in the middle of matching or beating 7:17:00 OR more realistically, doing better than my worst time which happened last March 2022 at 7:37:01.

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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3206

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

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in