Jiffy and OTF Coach #254 plus Hills and Thangz My Actifit Report Card: December 19 2023

Tuesday, December 19, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Another Tuesday workout means that tomorrow will be rest day, so I'm always open to leaving it all on the Orangetheory Fitness floor.

Today, Tiffany and I lucked out because although we miss Coach Alex who is on vacation another guest coach managed us through today's template and it was a new coach to us. Coach Josh is now our 254th Orangetheory Fitness Coach we have worked out for as a couple.

The template itself included inclines % on the treadmill blocks so that is always challenging. With that said, I had a very good session under the orange lights.

On the treads this morning we had four blocks. First block was a a primer with a progressive push to ALL OUT. The subsequent three blocks were similar we were challenged to try and beat our previous distance each round. Beginning with a power walk at an 8% incline for ONE minute we then reset our tread monitors so we could track our distances. For the next four minutes we worked towards getting as far as we can beginning at an 8% incline and lowering our incline by 2% every 0.1 miles until we reached 2% and then we held it for the remainder of the block.

On the floor we had an extensive block to start. This included leg work with lateral lunge to shoulder presses (weighted), cross back lunges (weighted) and single leg airplanes and the next round was chest and back reps. This included reverse flies (weighted), hollow hold chest presses (weighted) and bird dog to crunches (Coach Josh challenged us to use a dumbbell if we were open to it and some of us were including Tiffany and me).

We then transitioned to the rower for multiple rounds of progressive pushes before ending the floor block with a core burn circuit.

I burned 691 calories.

Not a lot of rowing again today, but I did get in 845 meters, hit a high of 415 WATTS OF POWER and somehow hit a HIGH of 22.4 MILE PER HOUR rowing speed.

My total distance on the treads almost matched yesterday's 2.8 miles with 2.71 miles but today was mostly on inclines % and hit a high of 10.5 mile per hour ALL OUT run to end the session.

On the floor I went with 15, 25 and 35 pound dumbbells for the (weighted) exercises.

The Work:

Tread Block 1

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

Tread Block 2

• 1 minute Power Walk (PW) @ 8% incline
• Reset monitor
• 4 minute treadmill for time, starting at 8% and dropping 2% every 0.1 miles until 2%
• Check distance

Tread Block 3

• 1 minute PW @ 8%
• Reset monitor
• 4 minute treadmill for time, same as Block 2
• Match or beat our distance from Block 2

Tread Block 4

• 1 minute PW @ 8%
• Reset monitor
• 3.5 minutes treadmill for time, same as previous blocks
• 30 second ALL OUT @ 2%
• Match or beat our previous best distance

Floor Block 1 - 10.5 minutes

• 2 rounds work & active recovery:
  • 6 lateral lunge to shoulder presses, each side, (weighted)
  • 6 cross back lunges, eadh side, (weighted)
  • 12 total alternating single leg airplanes
• 2 rounds work & active recovery:
  • 12 reverse flys (weighted)
  • 12 hollow hold close grip chest presses, (weighted)
  • 6 bird dog to crunches
• Bonus: repeat all exercises as a single block until time called

Row Block - 5 minutes

• 100 meter push row
• 100 meter push to ALL OUT row
• 100 meter ALL OUT row, rest
• Repeat until time called

Floor Block 2 - 5 minutes

• 3 rounds circuit (go down four repes each round starting at 16):
  • 16 / 12 / 8 alternating superheroes
  • 16 / 12 / low plank alternating wide knee drives
  • 16 / 12 / 8 bicycle crunches
  • 16 / 12 / 8 bridges
• Bonus: bicycle crunches until finisher
• FINISHER (members chose one - I chose the bridges and included the dumbbell):
  • 30 seconds of alternating superhero
  • 30 seconds of low plank alternating wide knee drive
  • 30 seconds of bicycle crunch
  • 30 seconds of bridge

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 3420
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 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in