Powering into a New Week - My Actifit Report Card: April 24 2023
Monday, April 24, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Fifth day in a row and admittedly a bit below maxed out, but I have one more workout tomorrow before rest day.
Tiffany, didn't wake up feeling at her best so skipped today's workout.
I drove over to our home studio OTF Nona North to workout with the 5am Crew and Head Coach Mariah managed us through a pretty solid template which was a bit power forward.
On to the workout:
I decided to start on the treads as I knew that I was probably going to be gassed out by the secondond half of class, so went with treads first.
Kept my speeds not too crazy as I ran as low ast 6.1mph and I only maxed out at 9.7 miles per hour by the All Out. Yesterday, I ran a 12.3 mile per hour All Out, so feeling that today lol.
I also took advantage of the walking recoveries instead of running through them.
Tread Block
• 90 secondond push
• 90 secondond walking recovery get back to base
• 90 secondond push (increase pace)
• 90 second walking recovery get back to base
• 90 second push (increase pace)
• 90 second walking recovery get back to base
• 90 second push (increase pace)
• 90 second walking recovery get back to base
• 90 second push (increase pace)
• 90 second walking recovery get back to base
• 90 second push (increase pace)
• 90 second walking recovery get back to base
• 90 second push (increase pace)
• 90 second walking recovery get back to base
• 1 minute push (increase pace)
• 30 second All Out
The increased paces was the challenge, so I kept my speeds low knowing I was going to be a bit slower today and just matched that by finding a nice groove at lower speeds.
For the (weighted) excercises I chose to go with 15, 30 and 40 pound dumbbells.
Floor Block 1 - 10.5 minutes
• 3 rounds (back to back):
• 4 single arm squat (weighted)
• 8 high row to low rows (weighted), rest
• 8 high plank to alternating kick throughs, each side
then after each round go to the rower and decrease each row 50 meters after every round completed on the floor
• 200 meter/150 meter/100 meter All Out row
• If finished then repeat all exercises as a single block without the rower blocks.
Floor Block 2 - 10.5 minutes
• 3 rounds (back to back:
• 4 single leg deadlifts to lateral lunges (weighted), each side
• 8 total push up to alternating rotational presses (weighted), rest
• 8 hollow rocks (core excercise)
then after each round go to the The chart looks awesome, but the obvious blemish is that I only burned 4 splats which was way off the 12 plus we always strive for. That is a combination of my being tired, my heart rate monitor being a bit wonky today and honestly my heart rate was recovering super fast this morning. Did burn 763 calories, which is always awesome to burn 700 to 800 a class, if possible.
HIGHLIGHTS:
Well, just getting through the class was a win, but in all seriousness I somehow managed to end up at 2.84 miles on the tread and I pulled 366 watts with a 12.5mph speed on the rowers. Not bad, for being a bit off on energy.
ZONES:
and decrease each row 50 meters after every round completed on the floor
• 200 meter/150 meter/100 meter All Out row
• If finished then repeat all exercises as a single block until the finisher
• FINISHER: 30 seconds of high plank to alternating kick throughs
Not really a lot of rowing. ONly about 2 plus minutes with under 600 meters accumulated.
MY OTBEAT HEART RATE MONITOR RESULTS:
Tomorrow, Tiffany should be good to go in the morning and we will be heading out to our home studio to workout with the 5am Crew and it's Coach Alex and her turn to manage us through tomorrow's template.
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 3241
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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My hand does not rise wake up my wife and put her in training the morning should start smoothly measuredly with a cup of coffee it’s good when there is a croissant and there and training is no longer needed who trains at lunchtime? :)
Gotta get up and get that heart pumping. I don’t want to live off meds and oxygen tanks lol.
Happy Tuesday @barski
!CTP
This is the opinion of a man who thinks that he holds his fate by the balls :)
!PIZZA
Happy Wednesday @barski !CTP
And have a great Wednesday!
!BEER
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