Jiffy and OTF Coach Number 258 - My Actifit Report Card: April 13 2024

Splaturday, April 13, 2024 - 3G - 60 Minutes

E = Endurance
S = Strength
P = Power

Tiffany and I came into 2024 with some goals and have had setbacks but we continue pushing through it. One of those goals is to continue our working out for as many different Orangetheory Fitness Coaches as possible. Of course, that is not simple to do because we do workout for more familiar coaches especially if they are entrenched in our local studios and throughout Central Florida for that matter. We have a better chance of working out for different coaches when we travel.

We wanted to get up to reach the 300 mark in 2024 but we have fallen behind a bit. Today, Tiffany and I workedout for our 258th Orangetheory Coach as a couple. That is many years of sessions and keep in mind I alone am approaching 3,500 OTF Workouts and Tiffany is over 2000 if not 2500 by now. I started Orangetheory a year plus before Tiffa and I got together and she asked me to take her to a class.

Coach Starr had an amazing energy and very well seasoned coach as she has experience coaching at other known fitness entities.

The workout template itself was beast mode today and it was set up as a 3G at the studio we visited today which is one we have frequented, OTF Dr. Phillips and it was a packed class and with Coach Starr's energy the vibe was palpable. It also kicked me ass lol.

Because it was a 3G session opposed to the normal 2G we spend less time in each area. We are looking about 14 minutes in the each area but with the shorter times the intensity is increasd and the transitions are fast.

I burned 840 calories and 18 splats!!! Rowed almost 2000 meters with a high of 449 WATTS OF POWER at a high of 13.5 mile per hour rowing speed and finished off with 1.3 miles on the treadmills but speeds between 4.9 and a high of 8.5 miles per hour. I was gassed out by the time we got to the treads today. The rower block was rugged at the start.

On the floor I went with most the 35 pounder but went low for the clean to presses with 20's to show my left shoulder some love.

Today's Workout Recap

Rower:

30 second base to push

30 second push

30 second push to ALL OUT

1 minute to do 12 med ball curl to presses, rest when (if) done

45 second base to push

45 second push

45 second push to ALL OUT

1 minute to do 12 med ball curl to presses, rest when (if) done

1 minute base to push

1 minute push

1 minute push to ALL OUT

30 second ALL OUT

90 second rest

30 second ALL OUT

45 second rest

45 second ALL OUT

45 second rest

1 minute ALL OUT

Floor:

30 second lateral lunge to cross back lunge (Left)

30 second lateral lunge to cross back lunge (Right)

30 second hip hinge swing

1 minute walkout to push up

45 second lateral lunge to cross back lunge (Left)

45 second lateral lunge to cross back lunge (Right)

45 second hip hinge swing

1 minute walkout to push up

1 minute lateral lunge to cross back lunge (Left)

1 minute lateral lunge to cross back lunge (Right)

1 minute hip hinge swing

30 second bear plank low row

90 second rest

30 second clean to press

45 second rest

45 second clean to press

45 second rest

1 minute clean to press

Tread:

30 second base to push

30 second push

30 second push to ALL OUT

1 minute base

45 second base to push

45 second push

45 seconds push to ALL OUT

1 minute base

1 minute base to push

1 minute push

1 minute push to ALL OUT

30 seconds ALL OUT

90 second walking recovery

30 second ALL OUT

45 second walking recovery

45 second ALL OUT

45 second walking recovery

1 minute ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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 3489
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 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in