Beast Mode Glimpses - My Actifit Report Card: May 19 2022

Thursday, May 19, 2022

ESP Template - 60 minutes

My ebb and flow has been an up and down one since COVID, but it’s been over a year; since I battled that bitch.

It’s frustrating to feel like I’m all the way back one day and shitty the next.

This all surrounds my workouts, that’s how I determine; how I’m really feeling.

Yesterday, was rest day and the days leading to it; I was feeling less than what I expect from myself.

But last night, I looked at the leaderboard from where I ran my One Mile benchmark challenge; I came in first for my gender/age group. More exciting, was that my time was better than someone almost half my age!

So, I did match or beat my personal record; but that was gratifying to see:

Back to today and I was feeling real good this morning. I had that eye of the tiger feeling; but wasn’t sure. These days, it’s been misleading.

Honestly, some of my nagging injuries; were not screaming lol.

Tiffany and I hit up our OTF home studio Nona North this morning and burned splats for Coach Cory and he had an extra pep in his step:

Also, Coach Lo who is a freaking beast was in our session today. What she does is spectacular. I almost feel, like I can’t slack; when she’s in class.

Anyway, today’s template was very Power centric and it included a mini Crew Row.

On to the template:

Floor Block 1 - 5.5 minutes

• ⁠2 rounds of circuit:
⁠• ⁠10 resistance band hip bridges (I went with a 35 pound dumbbell for this)
⁠• ⁠10 resistance static crunch in and outs

• ⁠Circuit, repeat until time:
⁠• ⁠10 total alternating Arnold presses (I said the heck with it and went with 35 pound dumbbells here too)
⁠• ⁠5 step down from bench to scaptions - each side (went with just 12 pounders here, not worth risking a shoulder injury)

To the rowers:

Row Block - 6.5 minutes

• ⁠Reset monitors
• ⁠6 minutes of crew row (whoever is on the rower match stroke rates, so it’s like synchronized rowing lol)
• ⁠Last 90 seconds is a row for distance without matching your fellow rowers

Back to the floor:

Floor Block 2 - 7.5 minutes

• ⁠2 rounds of circuit:
⁠• ⁠10 total resistance band seated torso rotation (35 pounder here)
⁠• ⁠10 resistance single leg hip bridges - each side

• ⁠Circuit, repeat until finisher:
⁠• ⁠10 alternating shoulder presses (stuck to the 35 pounders for these)
⁠• ⁠10 step up on bench to bicep curls (went to 25 pounders for these)

• ⁠FINISHER: ground to shoulder presses (explosive movement) - I stuck to the 25 pound dumbbells for these. (AMRaP) As many reps as possible/ lost count lol, but it wasn’t an exorbitant amount.

To the treads:

This is where, I realized; I was feeling like my old self. I was running my bases at reasonable paces of 6.0 to 6.5mph and my pushes at 7.1 to 7.5mph; but my ALL OUTS were 10+ miles per hour and I topped it off with a 12 miles per hour on the last ALL OUT.

I didn’t feel too winded, my hamstring held up and I just felt great!

Tread Block 1

• ⁠2 minute push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT

Tread Block 2

• ⁠90 second push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT

Tread Block 3

• ⁠1 minute push
• ⁠1 minute base
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT

Needless to say, I was happy with my OTBEAT HEART RATE MONITOR RESULTS; although too much in the grey zone. My heart rate was very in control throughout the session, but I would have wanted a perfect pyramid; but beggars, can’t be choosy lol:

===>

Tomorrow, Tiffany and I are taking an unheard of Friday rest day; because starting Saturday, we are burning splats for 7 days in a row.

The annual All Out Mayhem series begins:

All Out Mayhem consists of 7 days of more challenging, yet doable, workouts to encourage our members to awaken their inner athlete.

Members are encouraged to register and complete 4 workouts across the 7 days. Each day is themed to build excitement and focuses on specific muscle groups:

Tiffany and I will do all 7, like we did the last two seasons.

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 3072 sessions

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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in