Power Moves on Gobble Gobble Day - My Actifit Report Card: November 23 2023

Thursday, November 23, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Tiffany and I have missed very few Thanksgiving Orangetheory Fitness workouts. OTF doesn't really do any specialty or themed workouts on the day, but we make sure to go in and put in some sweat under the orange lights; because we don't go in to workout on Black Friday.

Today, we decided to drive out to Winter Park and workout at the OTF studio there so we can workout for one of our favorite coaches - Hannah.

We took the 8:45a session and it was an above average template and I definitely wasn't mad at my output.

Today's template was a power run/row on the cardio side and the benches were set low on the floor side where I went with 30 and 40 pound dumbbells for the (weighted) exercises.

With the tread and row block we had a timed run / row where the treadmill was all power based and had a bit of an endurance style row in between. There was enough walking and transition time to get through it unscathed. I did run a high of 13 miles per hour for 30 seconds which is my personal record that I matched today, but not all the studios including our home studio have the new treadmills where the speeds go up to 15 miles per hour. Honestly, still far out of my reach but you bet I have my sights on doing it at least once in the future.

Because it was a run/row set up there was going to be so much time on the treads or rowers to get any big totals but I did get a total of 1.75 miles in 17:33 minutes and rowed a total of 1,885 meters in 8 minutes and 19 seconds. I did row a high of 408 WATTS OF POWER at a high of 13.3 mile per hour rowing speed.

Did burn 685 calories, so overall felt pretty good going in and afterwards.

The Work:

Floor Block 1 - 9.75 minutes

• Back to back:
  • 5 chest presses (weighted)
  • 10 total reciprocating chest presses, (weighted), rest
• 10 dead bugs
• Back to back:
  • 5 goblet squats (weighted)
  • 10 total alternating goblet step down squats, (weighted), rest

Floor Block 2 - 12.25 minutes

• Back to back:
  • 5 shoulder presses (weighted)
  • 10 total reciprocating shoulder presses, (weighted), rest
• 10 knee tucks
• Back to back:
  • 5 reverse lunges (weighted), each side
  • 10 total x alternating step down reverse lunge, (weighted), rest
• Repeat until finisher:
  FINISHER: 30 seconds of knee tucks

  Tread Block 1

  • 1 minute push
  • 45 second Walking Recovery
  • 1 minute push to ALL OUT
  • 1 minute Walking Recovery
  • 1 minute push to ALL OUT
  • 75 second Walking Recovery
  • 1 minute push to ALL OUT
  • Transition to rower

  Row Block 1

  • 90 second row for distance
  • Check distance
  • Transition to treadmill

  Tread Block 2

  • 45 second push to ALL OUT
  • 45 second Walking Recovery
  • 45 second ALL OUT
  • 1 minute Walking Recovery
  • 45 second ALL OUT
  • Transition to rower

  Row Block 2

  • 3.5 minute row for distance
  • Check distance, try and beat by doubling our distance from block 1
  • Transition to treadmill

  Tread Block 3

  • 30 second ALL OUT
  • 30 second Walking Recovery
  • 30 second ALL OUT
  • 30 second Walking Recovery
  • 30 second ALL OUT
  • Transition to floor

  
  
  
  
  

  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 3404
  This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
  
  
  

  
  23/11/2023
  
  6525
  

  Aerobics,Gym,Weight Lifting,Treadmill,Running

  

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