Jiffy and OTF Coach #251 on an ESP Splaturday - My Actifit Report Card: November 11 2023

Saturday, November 11, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Tiffany and I drove out to Winter Park this morning where we worked out at Orangetheory Fitness Winter Park, shopped at Trader Joe's and had an amazing cheat day Pumpkin Cheese Cake Pop Tart before food shopping and heading home to relax for the remainder of another amazing Splaturday.

Today's workout was special because we worked out for our 251st Orangetheory Fitness Coach as a couple and Coach Black did not disappoint. He checked off most of the boxes we expect from an OTF Coach. Fun fact, we have worked out for his girlfriend Coach Gillian, his sister in law Coach Genesis and just need to workout for his future mother in law Coach Jess so we have covered the OTF family dynamic of Coaches.

I lacked my usual energy today and not sure why but I am going to assume that it has just all caught up to me after last Saturday's 10K run, the workouts during the week and not feeling at 100% throughout with allergies and a bit of a chest cold I've battled lately.

With all that said, I still put in work this morning and Tiffa did as well.

Today's workout at Orangetheory Fitness in OTF Winter Park was an ESP (endurance, strenght and power) session, and it was a great mix of challenges and achievements.

The template consisted of three treadmill blocks and three floor blocks, each offering a unique challenge.

The floor exercises began with a 400 meter push row for the first two blocks. The first block was endurance-based, incorporating reverse lunges, step-ups, and a transition from bicep curls to uppercuts. The second block allowed for heavier weights in suitcase squats and close-grip chest presses. The third block was particularly intense, filled with neutral grip thrusters, which I hope to take a break from soon!

On the treadmill, the first block was an endurance test, balancing push and base efforts, culminating in a grueling one-minute all-out sprint. The second block involved a base run starting at a 6% incline, alternating between a flat road and various inclines, which thankfully decreased with each effort, ending with a 3% incline and another all-out minute. The final block included three all-out sprints, each reducing by 15 seconds, with a 45-second walking recovery in between.

This workout was a solid balance of endurance, strength, and power, reflecting the essence of Orangetheory's ESP sessions.

I burned 722 calories and 17 SPLAT POINTS! I rowed 1295 meters, but failed to row over 400 watts of power which is rare these days because I've been getting over 400 consistently. I did hit a high of 13 miles per hour rowing speed.

I totaled 2.45 miles in distance on the treadmills which is lower than I would have liked, but the highlight was running my last ALL OUT at 12.5 miles per hour.
The treadmills at OTF Winter Park are the newer models and their speeds go up to 15 miles per hour. I've gone as fast ast 13 miles per hour in the past but got to hit 12.5 this morning which is badass considering my lack of energy today.

I went with 25, 35 and 45 pound dumbbells for the (weighted) excercises on the floor.

The Work:

Floor Block 1 - 8 minutes

• Buy-in: 400 meter push row
• Circuit:
  • 6 reverse lunge to full lateral step ups, each side, (weighted)
  • 12 bicep curl to upper cuts. (weighted)

Floor Block 2 - 8 minutes

• Buy-in: 400 meter push row (challenge keep it at 24 - 26 strokes per minute)
• Work & Rest:
  • 6 - 10 single arm squats, each side, (weighted), rest
  • 6 - 10 close grip chest presses, (weighted), rest

Floor Block 3 - 3.75 minutes

• 1 minute of neutral grip thrusters, (weighted)
• 45 second rest
• 45 seconds of neutral grip thrusters, (weighted)
• 45 second rest
• 30 seconds of neutral grip thrusters, (weighted)

Tread Block 1

• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute ALL OUT

Tread Block 2

• 1 minute base at 6%
• 1 minute base
• 1 minute base at 5%
• 1 minute base
• 1 minute base at 4%
• 1 minute base
• 1 minute base at 3%
• 1 minute ALL OUT

Tread Block 3

• 1 minute ALL OUT
• 45 seconds walking recovery
• 45 seconds ALL OUT
• 45 seconds walking recovery
• 30 seconds ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

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?

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/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3396
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running,Shopping

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in