Powerful Millenia Send Off - My Actifit Report Card: July 16 2023

Sunday, July 15, 2023 - 3G - 60 minutes

E = Endurance
S = Strength
P = Power

This Sunday Funday morning, my wife Tiffany and I (Team Jiffy) drove over to Orangetheory Millenia for our full body workout today.

Today was a bitter sweet visit to that studio, because the owner came to a the decision of shut it down. That was the second location in that area that this particular studio was not able to build a consistent membership count.

I've been an Orangetheory member for about 9 years and a half and Tiffany over 8 years and a half and it's the first OTF studio we personally went to multiple times that closed it's doors and corporate did not swoop in and save.

The company has over 1500 studios worldwide and it also franchises them.

In our area here in Central Florida there are 4 groups. The corporate studios, the group that owns the studios where one of those is our home studio, the third group that has the home studio we formerly belonged to and then the owner that only has the least group of studios.

Tiffa and I have been lucky to be a huge part of the OTF community especially here in Central Florida and they wanted us to be part of the final class for that studio today and we were honored to be there. It was a full class and a handful of the coaches from there other studios worked out along with other members that were invited and of course the owner worked out with us too.

Needless to say, there are still many, many, many studios available to go to and that studio was not one we frequented. Only the impact of seeing an OTF studio is still felt because it's not something we are accustomed to.

The workout itself was 3G style, meaning that the session limits the time spent in each area and it add an element of a fast paced transition from area to area as each group switches after the 15 minutes. Coach Mylee did a fabulous job through the chaos to get manage all of us through it flawlessly.

To add a bit of adventure to the class, the AC was not working properly so it was a sauna type workout lol.

My output was not up to par for me, but highlights included rowing almost 3000 meters, hitting 401 watts of rowing power at a 13 mile per hour rowing speed.

For the shorter time on the treads, I was able to total 1.64 miles and did run my last all out at 10.1 miles per hour.

On the floor, there was no need to go heavy so I went with 15 and 25 pound dumbbells.

The workout itself was POWER focused for today's template.

I burned over 600 calories so that was defintely on the win side.

The Work:

ROWERS

Row block 1:

• 200 meter push row then 12 back and forth quick steps
• Add 100 meters after each row and repeating exercise for 3 rounds up to 400 meter row
• then row for distance until Coach calls time...

Row 2:

• 400 meter push row then 12 in and out steps
• Subtract 100 meters after each row repeating exercise for 3 round down to 200 meter
• then row for distance until finisher on the rowers:

FINISHER: 30 second all out row at the same time as the group on the treads

FLOOR

Floor 1:

• 5 single leg split squat to neutral grip front raises (weighted)
• 5 long jumps with shuffle backs
• 10 trx roll outs

Floor 2:

• 5 lateral lunges (weighted)
• 10 lateral bound to single leg hop
• 5 trx pull ups

FINISHER ON THE FLOOR: 30 seconds of trx pull ups

TREADMILLS

Tread block 1:

• 1 minute push
• 45 second ALL OUT
• 75 second walking recovery
• 45 push
• 45 ALL OUT
• 75 second walking recovery
• 30 second push
• 45 second ALL OUT

Tread block 2:

• 1 minute push
• 30 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 30 second ALL OUT
• 75 second walking recovery
• 30 second push
• 30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

Jiffy (Jimmy + Tiffany) as we are known 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?

https://www.bosu.com/

What is a Med Ball?

https://www.verywellfit.com/medicine-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/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3306
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 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in