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json | "[{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"denmarkguy","quantity":"0.003109","memo":"Your INDEX holdings returned 0.003109 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"oneup-cartel","quantity":"0.003454","memo":"Your INDEX holdings returned 0.003454 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"beststart","quantity":"0.016398","memo":"Your INDEX holdings returned 0.016398 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"numasi","quantity":"0.003826","memo":"Your INDEX holdings returned 0.003826 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"recording-box","quantity":"0.002899","memo":"Your INDEX holdings returned 0.002899 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"elsurtidor","quantity":"0.007784","memo":"Your INDEX holdings returned 0.007784 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"no-advice","quantity":"0.019460","memo":"Your INDEX holdings returned 0.019460 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"pm522przemek","quantity":"0.008902","memo":"Your INDEX holdings returned 0.008902 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"failingforwards","quantity":"0.001168","memo":"Your INDEX holdings returned 0.001168 STEM!"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"STEM","to":"jasonbu","quantity":"0.000779","memo":"Your INDEX holdings returned 0.000779 STEM!"}}]" |
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json | "[{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"crypt-skip","quantity":"0.012","memo":"Congratulations, You're Ranked 57 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"libertycrypto27","quantity":"0.012","memo":"Congratulations, You're Ranked 58 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"hive.pizza","quantity":"0.012","memo":"Congratulations, You're Ranked 59 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"mangomayhem","quantity":"0.012","memo":"Congratulations, You're Ranked 60 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"grindan","quantity":"0.012","memo":"Congratulations, You're Ranked 61 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"karina.frozen","quantity":"0.012","memo":"Congratulations, You're Ranked 62 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"tbnfl4sun","quantity":"0.012","memo":"Congratulations, You're Ranked 63 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"mobi72","quantity":"0.012","memo":"Congratulations, You're Ranked 64 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"entrepidus","quantity":"0.012","memo":"Congratulations, You're Ranked 65 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"maxinpower","quantity":"0.012","memo":"Congratulations, You're Ranked 66 & You Earned 0.012 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"forykw","quantity":"0.008","memo":"Congratulations, You're Ranked 67 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"baltai","quantity":"0.008","memo":"Congratulations, You're Ranked 68 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"mathfortress","quantity":"0.008","memo":"Congratulations, You're Ranked 69 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"quotes-haven","quantity":"0.008","memo":"Congratulations, You're Ranked 70 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"bigtom13","quantity":"0.008","memo":"Congratulations, You're Ranked 71 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"bulliontools","quantity":"0.008","memo":"Congratulations, You're Ranked 72 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"shiftrox","quantity":"0.008","memo":"Congratulations, You're Ranked 73 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"bozz","quantity":"0.008","memo":"Congratulations, You're Ranked 74 & You Earned 0.008 NEOXAG For Staking PIMP"}},{"contractName":"tokens","contractAction":"transfer","contractPayload":{"symbol":"NEOXAG","to":"bobthebuilder2","quantity":"0.008","memo":"Congratulations, You're Ranked 75 & You Earned 0.008 NEOXAG For Staking PIMP"}}]" |
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parent_permlink | hive-193552 |
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author | jimmy.adames |
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permlink | actifit-jimmy-adames-20240516t022230659z |
---|
title | "Unilateral Moves with An Extended Run - My Actifit Report Card: May 15 2024" |
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body | "![](https://usermedia.actifit.io/A9CB63EB-F8B6-4EDD-9A1D-DA7CE2838BE6638514228046742528)
Wednesday, May 25, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
![](https://usermedia.actifit.io/A9CB63EB-F8B6-4EDD-9A1D-DA7CE2838BE6638133074966754304)
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
Today's floor template included three blocks, mostly unilateral work with tempo reps, split into as many reps as possible.
There was a lot less rowing today, but I got in 825 meters and hit a high of 418 WATTS of power with a high of 13.2 miles per hour rowing speed.
I used 30 or 40-pound dumbbells for the weighted exercises.
On the tread side, it was mostly one long run, with most of the template at a base, allowing for much active recovery. A few short surges started at a base into push and worked our way up to a push to all out, but those were only 30 seconds each. The goal was to always return to our true base.
There were no walking recoveries today, meaning we kept jogging, running, or power walking the whole time. I'm a runner, but I didn't have the full burst of speed I'm accustomed to having. I averaged between 6.1mph to 8.5 miles per hour running speed.
I burned over 550 calories.
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
**Today's Workout Recap**
**Floor Block 1 - 6.5 minutes**
- **Work & active recovery - unilateral tempo couplet:**
- 6 x single arm neutral grip reverse lunge (slow) (left side)
- Single arm neutral grip reverse lunge (left side) As Many Reps As Possible
- 6 x single arm neutral grip reverse lunge (slow) (right side)
- Single arm neutral grip reverse lunge (right side) As Many Reps As Possible
- 12 total x bear plank alternating lift
- 200 meter ALL OUT row (challenge to row it between 0:30 seconds - 1:00 minute) - once only
- Repeated exercises for the remainder of the block
**Floor Block 2 - 6.5 minutes**
- **Work & active recovery - unilateral tempo couplet:**
- 6 x split stance single arm high row (slow) (left side)
- Split stance single arm high row (left side) As Many Reps As Possible
- 6 x split stance single arm high row (slow) (right side)
- Split stance single arm high row (right side) As Many Reps As Possible
- 6 each x lateral lunge to knee drive with overhead reach
- 200 meter ALL OUT row (challenge to row it between 0:30 seconds - 1:00 minute) - once only
- Repeated exercises for the remainder of the block
**Floor Block 3 - 7 minutes**
- **Work & active recovery - unilateral tempo couplet:**
- 6 x bridge hold with close grip chest press (slow) (left side)
- Bridge hold with close grip chest press (left side) As Many Reps As Possible
- 6 x bridge hold with close grip chest press (slow) (right side)
- Bridge hold with close grip chest press (right side) As Many Reps As Possible
- 12 total x alternating single-leg airplane
- 200 meter ALL OUT row (challenge to row it between 0:30 seconds - 1:00 minute) - once only
- Repeated exercises until finisher:
FINISHER: 30 second ALL OUT row
**Tread Block**
- 30 second base to push
- 90 second base
- 30 second base to push
- 90 second base
- 30 second base to push
- 90 second base
- 30 second push
- 90 second base
- 30 second push
- 90 second base
- 30 second push
- 90 second base
- 30 second push
- 90 second base
- 30 second push to ALL OUT
- 90 second base
- 30 second push to ALL OUT
- 90 second base
- 30 second push to ALL OUT
- 90 second base
- 30 second push to ALL OUT
- 90 second base
- 30 second push to ALL OUT
- 30 second ALL OUT
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
**MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:**
![](https://usermedia.actifit.io/A9CB63EB-F8B6-4EDD-9A1D-DA7CE2838BE6638514228481874560)
A ![](https://usermedia.actifit.io/A9CB63EB-F8B6-4EDD-9A1D-DA7CE2838BE6638514228603168000)
![](https://usermedia.actifit.io/A9CB63EB-F8B6-4EDD-9A1D-DA7CE2838BE6638514228847214720)
**ZONES:**
![](https://usermedia.actifit.io/A9CB63EB-F8B6-4EDD-9A1D-DA7CE2838BE6638133076077437312)
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
What is the Orangetheory Everest Workout?
https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
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.
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
We are known as **Jiffy** or **Team Jiffy** (Jimmy and Tiffany) in the Orangetheory community.
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
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?
https://www.bosu.com/
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?
https://www.trxtraining.com/
<br>
![ACTIFIT DIVIDER.png](https://files.peakd.com/file/peakd-hive/jimmy.adames/23t7FgC73XxagxGho7GmQ1XWez9W5WeRHFTUc92wDG8ciHgxBYVRFyZZZ3VhdnjtBSiJk.png)
</br>
I’ve crushed 3000 PLUS **Orangetheory Fitness** sessions:
![](https://usermedia.actifit.io/23ECDFB2-3E8A-4094-B6C6-293D474245E2637873816432290176)
I’m up to **3509**
<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-20240516t022230659z)_ <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>15/05/2024</b></div> </tr></table><table> <tr> <img src="https://cdn.steemitimages.com/DQmRgAoqi4vUVymaro8hXdRraNX6LHkXhMRBZxEo5vVWXDN/ACTIVITYCOUNT.png"> </tr> <tr> <div class="text-center"><b>10048</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 lb</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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extensions | [] |
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