REFERENCE AT THE END OF THIS POST
I'm trying something different. To continue building my content on the inLEO platform but continue with one of my other favorite dApps I am going to post about how I generated my Actifit points in a post here but still be able to do the Actifit Post and Earn.
I'm four days away from beginning my tenth year as an Orangetheory Fitness member. It has made a huge impact in my life and why I've kept to my health and fitness journey for all these years.
Tomorrow, my wife Tiffany and I are participating in our latest running event of the season. This one is a 4 mile run and next month is a 10K run so we need to really be prepared for that latter one.
Yesterday and today's tread blocks were perfect to prep for these runs, but Tiffa and I prefer to do some prep runs outside before these running events, but we weren't able to do so for tomorrow's event. That's ok, we put in plenty of cardio work at Orangetheory.
Today was a power day including a switch template with strength and balance work on the floor including two endurance rows.
Studio (OTF Nona North - Our Home Studio)
Time (5:00am)
Coach (Mariah)
I burned 621 calories, totaled 2.3 miles on the treadmills but because it was a switch template we spent less time on the treads. With that said getting in 2.3 miles in 23 minutes not so bad. I also ran many of my ALL OUTS in double figure speeds including my last ALL OUT at 12 miles per hour and I did that twice today.
I rowed a totaled of 1,701 meter with a high of 359 watts of power and at a high of a rowing speed of 11.8 miles per hour. Those numbers have been higher lately but I may have held back a bit not wanting to hurt myself before tomorrow's run.
I went with 20, 30 and 40 pound dumbbell for the (weighted) exercises.
E = Endurance
S = Strength
P = Power
The Work:
Floor Block 1 - 11 minutes
- Buy-in: 600m push row (check time) - once only
- Work & rest:
- 6 - 10 each x single arm split squat, rest
- 6 - 10 x tall kneeling Arnold press, rest
- 6 - 10 total x torso rotation, rest
- Repeat until time is called, transition to treadmill
Tread Block 1
- 75 seconds push
- 30 seconds ALL OUT
- 1 minute walking recovery
- 1 minute push
- 30 seconds ALL OUT
- 45 seconds walking recovery
- 30 seconds ALL OUT
- 1 minute walking recovery
- 45 seconds push
- 30 seconds ALL OUT
- 1 minute walking recovery
- 30 seconds push
- 30 seconds ALL OUT
- 45 seconds walking recovery
- 30 seconds ALL OUT
- Switch to floor
Floor Block 2 - 11 minutes
- Buy-in: 600m push row (match or beat your time from block 1) - once only
- Work & rest:
- 6 - 10 each x lateral lunge to balance bicep curl, rest
- 6 - 10 x high row, rest
- 6 - 10 x bridge, rest
- Repeat until finisher: 30 seconds of torso rotations OR 30 seconds of bridges
- Transition to treadmill
Tread Block 2
- 30 seconds push
- 30 seconds ALL OUT
- 45 seconds walking recovery
- 45 seconds push
- 30 seconds ALL OUT
- 1 minute walking recovery
- 30 seconds ALL OUT
- 1 minute walking recovery
- 1 minute push
- 30 seconds ALL OUT
- 45 seconds walking recovery
- 75 seconds push
- 30 seconds ALL OUT
- 1 minute walking recovery
- 30 seconds ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
What is the Orangetheory Everest Workout?
https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/
What is EPOC?
===> Excess Post-Excercise Oxygen Consumption
Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.
We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
What is a BOSU?
What is a Medicine or Med Ball?
https://www.verywellfit.com/med-bALL OUTl-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3456
Posted Using InLeo Alpha