 Friday, March 25, 2022 Template: Strength - 60 minutes Burning splats on a Friday morning with a Strength template can be a notch under energetic, but after yesterday’s signature session and tomorrow’s upcoming, what is going to potentially be a fun and energetic class- today was perfect. Tiffany and I got to the home studio OTF Nona North before 5am and Head Coach Mariah was revving to go:  On to the template: I went with 25 and 50 pounders for the weighted part of the floor blocks. Floor Block 1 - 5 minutes • 8 each x floor single arm chest press • 8 x iso hip bridge with pullover • 12 x seated knee tucks Floor Block 2 - 6.5 minutes • 2 rounds of: • 5 x chest press (tempo) • 5 x TRX high row to a Y raise • Row (once only): • 15 strokes row (120 - 180m+) • 10 strokes recovery row • 15 strokes row (120 - 180m+) • Remember your distance • If finished then repeat the exercises as a single block Floor Block 3 - 8 minutes • 2 rounds of: • 5 x seated overhead tricep extension • 10 x TRX kneeling rollout • Row (once only): • 15 strokes row (120 - 180m+) • 10 strokes recovery row • 15 strokes row (120 - 180m+) • Try to beat your distance from block 2 • If finished then repeat the exercises as a single block 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽 On to the treadmills: Strength day is usually the template that makes it tough to get the 12 splats, because of the more stationary movements on the with the floor work; so I knew that I would have to earn it the hard way with incline running that strength templates normally include. I ran my recovery bases at 6 miles per hour. I ran my pushes at 6.5mph up to 7mph My All Outs at 7.5 miles per hour up to the 8.5mph Most of the blocks were on incline, so it was definitely a challenge. % = incline Tread Block 1 • 30 second base @ 7% • 1 minute base • 30 second base @ 8% • 1 minute base • 30 second base @ 9% • 1 minute base • 30 second ALL OUT @ 7-9% (choose an incline) - I went with 7% here Tread Block 2 • 1 minute base @ 5% • 1 minute base • 1 minute base @ 6% • 1 minute base • 1 minute base @ 7% • 1 minute base • 30 sec ALL OUT @ 5-7% (choose an incline) - I chose 5% but ran at a higher speed, that was the trade off. Tread Block 3 • 90 second base @ 3% • 1 minute base • 90 second base @ 4% • 1 minute base • 90 second base @ 5% • 1 minute base • 30 second ALL OUT @ 3-5% (choose an incline) - went with 5% at the 8.5 miles per hour 🔥 🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵 So yet again, my OTBEAT Heart Rate Monitor results is typical of a Strength day with a lot in the grey zone with the more stationary work on the floor, but made up for it with tge cardio and getting my calorie burn and after burn with the 12 plus splats:  Tomorrow, we will be burning splats during Orangetheory Fitness first Chief Music Officer 🎵 🍊 🔥 @steveaoki (IG handle) first official OTF playlist along with the template of the day. Back at the home studio OTF Nona North burning splats for Coach Angeline, although it’s a Saturday we will not be venturing further out to workout at another OTF studio; because we have a busy day ahead of us and need to stay as local as possible:  The whole Steve Aoki thing has a pretty good buzz to it, but I believe it’s more of the folks behind the brand hyping it up more than the members clamoring for it. It won’t happen everyday, since it would suck to take that away from the coaches who each have there own styles when it comes to the music we workout to, when they Coach their classes; but it’s a worldwide “must do” like tomorrow for all Coaches to use Aoki’s playlist for tomorrow’s workout and any subsequent workout unless I misunderstood the whole relationship and what it specifically entails. <br> </br>  Article about Aoki and OTF Music partnership: https://www.prnewswire.com/news-releases/orangetheory-fitness-welcomes-to-the-stage-its-first-ever-chief-music-officer-dj-steve-aoki-301499257.html 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:  ===> <br> </br> <br/> _This report was published via Actifit app ([Android](https://bit.ly/actifit-app) | [iOS](https://bit.ly/actifit-ios)). Check out the original version [here on actifit.io](https://actifit.io/@jimmy.adames/actifit-jimmy-adames-20220325t210258303z)_ <br/> <br><img src="https://cdn.steemitimages.com/DQmXv9QWiAYiLCSr3sKxVzUJVrgin3ZZWM2CExEo3fd5GUS/sep3.png"><br><table> <tr> <img src="https://actifit.s3.us-east-1.amazonaws.com/ACTIVITYDATE.png"> </tr> <tr> <div class="text-center"><b>25/03/2022</b></div> </tr></table><table> <tr> <img src="https://cdn.steemitimages.com/DQmRgAoqi4vUVymaro8hXdRraNX6LHkXhMRBZxEo5vVWXDN/ACTIVITYCOUNT.png"> </tr> <tr> <div class="text-center"><b>14823</b></div> </tr></table><table> <tr> <img src="https://cdn.steemitimages.com/DQmZ6ZT8VaEpaDzB16qZzK8omffbWUpEpe4BkJkMXmN3xrF/ACTIVITYTYPE.png"> </tr> <tr> <div class="text-center"><pre><b>Aerobics,Gym,Weight Lifting,Treadmill,Running</b></div></pre></div> </tr></table><table> <tr> <img src="https://cdn.steemitimages.com/DQmdnh1nApZieHZ3s1fEhCALDjnzytFwo78zbAY5CLUMpoG/TRACKM.png"> <td><div class="text-center"><div class="phishy"><h6>Height</h6></div> <h6>5.7 ft</h6></div></td> <td><img src="https://cdn.steemitimages.com/DQmfSsFiXem7AxWG1NCiYYPAjtT4Y7LR8FsXpfsZQe7XqPC/h1.png"></td> <td><div class="text-center"><div class="phishy"><h6>Weight</h6></div> <h6>170 lb</h6></div></td> <td><img src="https://cdn.steemitimages.com/DQmVqJVEWUwicFRtkEz2WYq2mDH61mQLDsrzN1yBrKLrpyZ/w1a.png"></td> <td><div class="text-center"><div class="phishy"><h6>Body Fat</h6></div> <h6> %</h6></div></td> <td><img src="https://cdn.steemitimages.com/DQmPJ2Vvi3mBQXKHoy5CTG7fyLFWMG8JaAZ8y1XZFeDkRUC/bd1.png"></td> </tr> <tr> <td><div class="text-center"><div class="phishy"><h6>Waist</h6></div></div> <div class="text-center"><h6>34 in</h6></div></td> <td><img src="https://cdn.steemitimages.com/DQmZ2Lfwg77FLaf3YpU1VPLsJvnBt1F8DG8y6t6xUAKnsYq/w1.png"></td> <td><div class="text-center"><div class="phishy"><h6>Thighs</h6></div></div> <div class="text-center"><h6> in</h6></div></td> <td><img src="https://cdn.steemitimages.com/DQmbbAAFy6hwwBWqtSmcSwosTyNZi9rcd6GNeugQRY9MF1h/t1.png"></td> <td><div class="text-center"><div class="phishy"><h6>Chest</h6></div></div> <div class="text-center"><h6> in</h6></div></td> <td><img src="https://cdn.steemitimages.com/DQmbaoNBT5Unnjqh8JgP6TPj4mFKFnyKkLgP6eDYnnkiLkB/c1.png"></td> </tr></table><div class="text-center"><img src="https://cdn.steemitimages.com/DQmRDW8jdYmE37tXvM6xPxuNnzNQnUJWSDnxVYyRJEHyc9H/A-14.png"><a href="https://bit.ly/actifit-app"><img src="https://cdn.steemitimages.com/DQmQqfpSmcQtfrHAtzfBtVccXwUL9vKNgZJ2j93m8WNjizw/l5.png"></a><a href="https://bit.ly/actifit-ios"><img src="https://cdn.steemitimages.com/DQmbWy8KzKT1UvCvznUTaFPw6wBUcyLtBT5XL9wdbB7Hfmn/l6.png"></a></div>
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| created | 2022-03-25 21:03:00 | ||||||
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Congrats on providing **Proof of Activity** via your Actifit report! You have been rewarded 74.5 AFIT tokens for your effort in reaching 14823 activity, as well as your user rank and report quality! You also received a 1.01% upvote via @actifit account. <b><div style="display:flex; flex-wrap: wrap;"></div></b> Actifit 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 is a Hive Witness. If you believe in our project, consider [voting for us](https://hivesigner.com/sign/account-witness-vote?witness=actifit&approve=true)  Chat with us on [discord](https://discord.gg/aHtcA6r) | Visit our [website](https://actifit.io/) [Download on playstore](https://bit.ly/actifit-app) | [Download on app store](https://bit.ly/actifit-ios) [FAQs](https://actifit.io/katerinaramm/actifit-app-or-rewarding-fitness-activity-with-tokens-and-steemit-upvotes-faqs) | [Text Tutorial](https://actifit.io/katerinaramm/tutorial-for-actifit-app-update-november-2018-version-v0-5-0) | [Video Tutorial](https://youtu.be/tqkaDoonyvI)</sub>
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| category | hive-193552 |
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| created | 2022-03-26 06:22:12 |
| last_update | 2022-03-26 06:22:12 |
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hiveblocks