ESP Plus Five Hundred Meter Row Benchmark Challenge My Actifit Report Card: November 23 2021
ESP Plus 500 Meter Row Benchmark Challenge
==
Tuesday, November 23
Template: ESP including a 500m Row Benchmark Challenge - 60 Minutes
Location: OTF Nona South
First blocks were short to allow each group to complete the benchmark before moving on to the longer blocks.
For our session it was two groups:
First Group Only (Tiffany and Me were in this group/second group we’re doing Tread Block One):
Warmup included 250 meter row then 10 total squat monster walks forward and back and 20 total forward and backward hops then:
Row block 1
500m row benchmark
Recovery
I failed to reach my personal record, so have to keep fighting back:
My PR is: 1:31:12
Today was: 1:35.83
Floor block
• 6 each x step down hammer curl
• 8 x tempo close grip chest press
• 10 total x plank pull through
• 12 total x TRX alligator
• 6 each x TRX single leg lifts (like a deadlift movement)
Tread block 1
• 160m run (0.1 mile)
• 30s walking recovery
Repeat
Tread block 2
AO = All Out
WR = Walking Recovery
• 2 min push
• 1 min base
• 30 sec AO
• 1 min WR
• 90 sec push
• 1 min base
• 30 sec AO
• 1 min WR
• 1 min push
• 1 min base
• 30 sec AO
• 1 min WR
• 30 sec push
• 1 min base
• 30 sec AO
• 1 min WR
• 30 sec AO
My Orangetheory Fitness Heart Rate Monitor results:
Tomorrow, we go back to our home studio at Nona North for a slightly later session:
Honorable mention to my fiancé Tiffany whose official birthday was recognized at the studio after the sweat sesh 💪🏽🤪
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
Happy Birthday Tiffany! It's so great that you guys work out as a couple! Excellent job with your 11843 @actifit steps for the day. Take care!
Very much appreciated @elizabethbit - Hope all is well 🙏🏼
!ALIVE
!LUV
@elizabethbit! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @jimmy.adames. (1/20)
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.
@jimmy.adames(1/3) gave you LUV | wallet | market | tools | connect | <><
Thank you @jimmy.adames! We are doing well. I head back to work tomorrow and am hoping the stink from the flood is mostly gone. It's been an interesting week for sure! Take care and thanks for stopping by!
Spread love.
!PIZZA
PIZZA Holders sent $PIZZA tips in this post's comments:
@steem82868(9/20) tipped @jimmy.adames (x1)
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