Bringing the Heat Mode - My Actifit Report Card: March 16 2023


Thursday, March 16, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

When I go in just hoping to get through a workout reaching my goals for each session following outstanding results the prior day and end up matching the burn, it's a helluva a way to start the day.

The last couple of days my wife Tiffany has had to take a few extra days off from working otu as her and the boys have been feeling like shit and unfortunately, their spring break week has been sick at home. I have had a few moments where I thought I was going to come down with something, but I've been getting by and able to go workout without missing a beat.

I drove over to OTF Hunters Creek this morning and burned splats with the 5:15am Warriors and Coach Nick had us bringing the heat despite another small group with Spring Break keeping folks from doing the earlier classes as they take advantage of sleeping in since kids are out of school.


On to the workout:

Somehow, I found the energy to surpass my 2.85 mile run yesterday with 2.9 miles today. Unlike yesterday, there were no inclines % in the template, but that allowed me to get my speed up to a max of 10.6 miles per hour this morning.


Block 1

1 minute push

1 minute base

45 second push

75 second base

30 second push

90 second base

45 second ALL OUT

Block 2

45 second ALL OUT

30 second walking recovery

45 second ALL OUT

1 minute walking recovery

45 second ALL OUT

90 second walking recovery

45 second ALL OUT

2 minute walking recovery

45 second ALL OUT

Block 3

1 minute push

1 minute base

45 second push

75 second base

30 second push

45 second ALL OUT


My shoulder was a bit tender today and although this year I haven't had to worry as much about the injuries that I've had to adapt to after the accident, there are still moments where my body reminds me of those areas I still have to remain careful with.

I kept my dumbbell choices to just 25 and 30 pounders this morning for the weighted exercises.

Floor - 23 minutes long

1000/500/250m rows

For each set of rows we added a round of the exercises below

so 1000 and one round of 10 reps
500 and two rounds of 8 reps
and of course 250 and three rounds of 6 reps

10/8/6 pop jacks

10/8/6 TRX bridge rows

10/8/6 alternating single arm snatches (weighted)

10/8/6 woodchoppers, each side (weighted)

10/8/6 alternating plank shoulder taps

Although it was only about 7 minutes of rowing total, I rowed over 1700 meters and finall broke out of my slump and pulled over 300 watts of power and hit 352 watts. Not my best, but it was so gratifying to get over the 300 mark as I used to pull 300 plus in every class for a long time during my OTF membership.



Another amazing looking chart with a badass 822 calories and 15 splats burned. Back to back 800 plus calorie burns with minimal if at all in the red zone means I was in control of my heart rate without letting it get too low where it would make it more difficult to burn the 12 plus spats we strive for at Orangetheory.


Tomorrow, Tiffa is finally getting back on track and we will be heading over to our home studio OTF Nona North to burn splats with the 5am Crew and Head Coach Mariah and more than likely will be extra energetic, as it's going to be a Luck of the Draw and St. Patrick's Day workout where it looks like they are going to challenge us a bit while having some fun.

Then on Saturday, Tiffa and I will be heading out to West Palm Beach to catch a Spring Training game and while we are out there we will be working out for our 202th Orangetheory Fitness Coach as a couple while adding another studio to our list as well. I believe it's somewhere around 40.


About Orangetheory Fitness (OTF)


I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3215

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

Aerobics,Gym,Weight Lifting,Treadmill,Running
5.7 ft
170 lb
Body Fat
34 in


Congrats on providing Proof of Activity via your Actifit report!

You have been rewarded 66.41 AFIT tokens for your effort in reaching 20981 activity, as well as your user rank and report quality!
You also received a 1.03% upvote via @actifit account.

AFIT rewards and upvotes are based on your:

  • User rank: which depends on your delegated SP, accumulated AFIT tokens, rewarded post count, recent rewarded activity and owned AFITX.
  • Post score: which depends on your activity count, post content, post upvotes, quality comments, moderator review and user rank.

To improve your user rank, delegate more, pile up more AFIT and AFITX tokens, and post more.
To improve your post score, get to the max activity count, work on improving your post content, improve your user rank, engage with the community to get more upvotes and quality comments.

Actifit shared its growth plans for 2023 with focus on hive services and integrations. Please vote now for our DHF proposal in support:
Vote on peakd
Vote on ecency
Vote on Hive wallet
Vote via hivesigner

Chat with us on discord | Visit our website
Follow us on Twitter | Join us on Telegram
Download on playstore | Download on app store

Knowledge base:
FAQs | Whitepaper
How to signup | Maximize your rewards
Complete Actifit Tutorial
Actifit supports cross-chain decentralization. Support our efforts below by voting for: