Jiffy and OTF Coach #248 and an Epic Sunday Funday - My Actifit Report Card: September 24 2023
Sunday, September 24, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
If you know me, my primary affection for my Orangetheory Fitness journey is the workout. First and foremost! With that said, there are other things that make the journey special and one of those it being the community and how much love we get from the OTF Family across the country and especially here in Florida.
Today, Tiffany and I worked out for our 248th Orangetheory Fitness Coach as a couple and on this Sunday Funday was Coach Gillian who is the sister and daughter of two legendary OTF Coaches.
Then add the fact, that both her sister Coach Genesis who is about to have a baby sooner than later and her mother Coach Jess who has coached over 9000 Orangetheory classes was also at the Orangetheory Fitness Altamonte Springs studio at our 9:30am class where they worked out with all of us with Coach Gillian managing us through the template.
Just like her sister Genesis Coach Gillian is an awesome OTF Coach and we hope to workout for momma Jess in the near future as she has relocated to Central Florida to be closer to Genesis and the upcominuteg grandchild.
Needless to say the energy under the orange lights was beyond ELECTRIC and the BURN was extraordinary.
Of course we took a photo with the fam!
This morning's workout included a 4-minuteute treadmill primer to get our engines revved up for an adrenaline-pumping series of 1-minute all out runs.
On the floor, we focused on building strength and stability through TRX and bodyweight/dumbbell exercises during short bursts followed by a longer block to really feel the burn.
Rowing took a backseat today, but we still managed to get some meters in.
Overall, this OTF workout challenged our endurance with progressive tread intervals while targeting functional fitness on the floor. The 1-minute all outs pushed us to empty the tank each round, leaving us feeling that "good tired" only Orangetheory can deliver.
I burned an incredible 825 calories and 16 splats.
I rowed 1,321 meters with a high of 401 WATTS OF POWER at a high of 13 miles per hour rowing speed.
Although it was mostly ALL OUT runs, I still managed to get in 2.6 miles and finished out at 12 miles per hour on the last ALL OUT.
On the floor, I used 35 pound dumbbells for the (weighted) excercises.
The Work:
Floor Block 1 - 4 minute circuit
• 6 TRX cross back lunges, each side
• 6 TRX high row to bicep curls
Floor Block 2 - 18 minutes
• Row Block Buy-in: 1 minute ALL OUT row (once only)
• 3 rounds - back to back unilateral strong and stable:
(L) = Left Side
(R) = Right Side
• 6 split squats (L) (weighted)
• 6 TRX single leg squats (L), rest
• 6 split squats (R) (weighted)
• 6 TRX single leg squats (R), rest
• 3 rounds - back to back unilateral strong and stable:
• 6 split stance single arm high rows (L)
• 6 TRX single arm low rows (L), (weighted), rest
• 6 split stance single arm high rows (L)
• 6 TRX single arm low rows (L), (weighted), rest
• 3 rounds - back to back:
• 6 standing woodchoppers, each side (weighted)
• 6 single arm marches in place, (weighted), each side, rest
• If finished then repeat all exercises as a single block until it's time for the finisher
FINISHER: 1 minute ALL OUT row
Tread Block 1
• 1 minute base to push
• 2 minute push
• 1 minute ALL OUT
Tread Block 2
• 1 minute ALL OUT
• 45 second walking recovery
• 1 minute ALL OUT
• 45 second walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 75 second walking recovery
• 1 minute ALL OUT
• 75 second walking recovery
• 1 minute ALL OUT
• 90 second walking recovery
• 1 minute ALL OUT
• 90 second walking recovery
• 1 minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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?
What is a 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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3360
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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You had a nice pic with the family and In very glad that you enjoyed the exercise
Nice one!
🙏🏼 @rafzat Happy Monday