Jiffy and OTF Coach #236 - My Actifit Report Card: July 23 2023
Sunday Funday, July 23, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Tiffany and I worked out in Sarasota this weekend. After yesterday's splat burn under the orange lights at OTF UNIVERSITY PARK [ https://peakd.com/hive-125125/@jimmy.adames/jiffy-and-otf-coach-235 ] and working out for our 235th Orangetheory Coach as a couple we worked out for Coach #236 this morning before we headed back home after a wonderful weekend with my stepsons and Tiffa in one of our best place in Florida.
The full body workout this morning was one we did earlier in July and it was definitely one that allowed me to get some good OTBeat results.
Just like Coach Taylor yesterday, we loved Coach Jess' style of coaching. Coach Jess was very technical in her template management while Coach Taylor was more beast mode approach but both brought awesome energy to the room.
Today's template covered all three levels: endurance, strength and power.
I kept my dumbbell choice low to keep my shoulder and elbow injuries safe from making it worse. I used 20 and 30 pounders for the (weighted) excercises.
I burned 745 calories and got my 12+ splats in back to back days with 14.
I rowed close to 2000 meters, but only rowed no higher than 250 watts of power with no higher than 10.7 mile per hour rowing speed. These are definitely not my best outputs, but I wasn't invested in breaking any records today lol.
I got in 2.64 miles on the treadmills which included inclines % for the strength part of the tread blocks and the highlight was hitting 12 miles per hour on the last ALL OUT.
The Work:
Floor Block 1 - 5.5 minute
Start off with a row:
90 Second Row, 26 stroke rate (check distance rowed)
Back to the floor:
• 12 Bosu High Plank Jacks
• 12 Dumbbell Pullover (weighted)
Floor Block 2 - 7 minute
Start off with a row:
90 Second Row, 24 stroke rate (check distance rowed)
Back to the floor:
• 10 Bosu Tall Kneeling Alternating Shoulder Presses (weighted)
• 10 Sumo Squat to Pull Ups (weighted)
Floor Block 3 - 8 minute Circuit
Start off with a row
• 10 Stroke ALL OUT
• 10 second rest Repeat till total distance rowed equals or surpasses the longest distance rowed between Blocks 1 and 2
Back to the floor:
• 8 Bosu Pop Jacks
• 10 Double Crunches (weighted)
FINISHER:
Members Choice
• 30 seconds of Bosu Plank Jack OR
• 30 seconds of Bosu Tall Kneeling Alternating Shoulder Presses OR
• 30 seconds of Bosu Pop Jacks
I chose the Bosu Pop Jacks
Tread Block 1 - 5:30 minutes
Endurance Goal: Cover as much distance as possible, pick our pace
• 5:30 minute run for distance, check distance covered
Tread Block 2 - 7 minutes
Strength Goal: Using pace from Block 1, beat distance from Block 1
• 60 second @ 2%
• 60 second @ 3%
• 60 second @ 4%
• 60 second @ 5%
• 60 second @ 4%
• 60 second @ 3%
• 60 second @ 2%
Tread Block 3 - 8:30 minutes
Power Goal: Beat distance from Block 1
5 Rounds:
• 30 second Push @ 1%
• 30 second ALL OUT @ 1%
• 30 second walking recovery @ 1%
FINISHER: 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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3312
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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Oh that makes sense for you to have crushed 3000 fitness sessions
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