Jiffy and OTF Coach #241 and Daytona - related My Actifit Report Card: August 19 2023

Saturday, August 19, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Tiffany and my Saturday morning began with an Orangetheory Fitness full body workout at OTF New Smyrna Beach.

We planned to spend the weekend on Daytona Beach with my stepsons but making sure we keep up with our OTF workout routine.

Tomorrow, we will be burning splats at OTF Port Orange.

For today, Tiffa and I worked out for our 241st Orangetheory Catch A Coach at our 44th Orangetheory Fitness studio as a couple.

Today we worked out for Coach Alex and he is energetic and simultaneously motivational.

Today was a true ESP and BOSU template.

I went with 10, 30, 40 pound dumbbells for the (weighted) exercises.

I added another 2.76 miles to my Marathon Month challenge total.

I ran my last ALL OUT at 12.3 miles per hour and every other ALL OUT at least at 10mph plus ensuring I ran all my ALL OUTS in double figures two days in a row.

Rowed 1365 meters with as high as 364 WATTS OF POWER and 12.2mph rowing speed.

I burned 713 calories and blew past 12 splat points with 15 splats.

The Work:

Floor Block 1 - 6.5 minutes

• ⁠Buy-in: 400 meter push row at 26 strokes / minute, check time (once only)

• ⁠Circuit, repeat until time:
⁠• ⁠12 BOSU push ups
⁠• ⁠12 BOSU kneeling neutral grip lateral raises (weighted)

Floor Block 2 - 6.5 minutes

• ⁠Buy-in: 200 meter push row at 24 strokes / minute, check time (once only)

• ⁠Work & rest, repeat until time:
⁠• ⁠5 BOSU single arm split squat, each side, (weighted), rest
⁠• ⁠10 BOSU kneeling tricep extensions, (weighted), rest

Floor Block 3 - 6.5 minutes

• ⁠Buy-in: 100 meter push row at 28 strokes / minute, check time (once only)

• ⁠Work & active recovery, repeat until finisher:
⁠• ⁠10 single arm jack presses, each side, (weighted)
⁠• ⁠5 BOSU kneeling single arm bicep curlS, each side, (weighted)

FINISHER: 30 seconds of BOSU high plank alternating knee drives

Tread Block 1

• ⁠1 minute push
• ⁠1 minute base
• ⁠1 minute push
• ⁠1 minute base
• ⁠1 minute push
• ⁠1 minute base
• ⁠30 second ALL OUT

Tread Block 2

• ⁠Goal - maintain your push pace
• ⁠1 minute push @ 2%
• ⁠1 minute base
• ⁠1 minute push @ 3%
• ⁠1 minute base
• ⁠1 minute push @ 4%
• ⁠1 minute base
• ⁠30 second ALL OUT

Tread Block 3

• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠1 minute ALL OUT
• ⁠1 minute walking recovery
• ⁠30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.

"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."

Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles

(https://usermedia.actifit.io/A9CB63EB-F8B6-4EDD-9A1D-DA7CE2838BE6638280960986821760)
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 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in

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 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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3335