Jiffy and OTF Coach #245 on Labor Day - My Actifit Report Card: September 4 2023

Monday, September 4, 2023 - 2G - 60 minutes

E = Endurance S = Strength P = Power

Since I began my personal health and fitness journey, I have prided myself in never missing a Monday workout especially as an Orangetheory Fitness member which spans 9 1/2 years of the 10.

Today, is one of those Mondays that my wife Tiffany and I enjoy because it allows us to sleep in and workout much later than the usual 5am sessions we normally do during the week.

This morning, Tiffa I took the 9:15am session at Orangetheory Fitness SoDo which is further out and one of our favorite OTF studios. Another cool thing that the weekend or a holiday off from work allows for us to drive out to further studios.

The icing on the cake for us today was that Tiffa and I worked out for our 245th Orangetheory Fitness Coach as a couple.

We worked out for Coach LeLe and extra proud of her because she is Latina and being Latino myself I like to applaud my fellow countrymen. Great vibe and a very sharp individual.

Coincidentally, yesterday we worked out for OTF Coach #244 for us who happens to also be a Latina. Back to Back Catch A Coaches managed us through the day's template like champs!

Today's template was power focused, but it was considered a Tornado. Orangetheory tornadoes are nowhere near what they used to be before the pandemic.

The current version is still a 3G fast paced switch template where we spend very little time in each area and just transition like a tornado between groups from station to station. Back in the day there used to be a lot more members involved and much sweatier which is why they had to repurpose it to avoid to much contact within the transitions.

As far as my output this morning, I wish I could have produced better numbers for a Catch A Coach, but I always leave it all on the floor under the orange lights no matter what.

Today's blocks started at three minutes and thirty secondss, next round was three minutes, then two minutes and thirty secondss and finally two minutes.

I burned 624 calories.

I went with 20, 25 and 40 pound dumbbells for the (weighted) exercises.

I rowed over 2000 meters, hit a high of 354 WATTS OF POWER at a high of 12.2 miles per hour rowing speed.

Since tornadoes or switch templates cut into the running, I only got in 1.5 miles. With that said, tomorrow's template is going to focusing on running as it is the followup to this past Saturday's row challenge. These are in preparation of the upcoming Dri-Tri (a great breakdown of what the Orangetheory Dri-Tri is: https://www.balanceddividends.com/orangetheory-fitness-dri-tri/)

Back to today's workout.

The Work:

Floor 1

-1 minute shoulder presses, 30 second rest (weighted)

-1 minute of trx low rows

-30 seconds of a high plank hold

Floor 2

-45 second goblet squat, 30 second rest (weighted)

-45 second hip hinge swing, rest

-30 seconds of a high plank hold

Floor 3

-30 seconds power push ups, 30 second rest

-30 seconds tall kneeling bicep curls, 30 seconds rest (weighted)

-30 seconds of a high plank hold

Floor 4

-1 minute sprinter sit ups, 30 second rest

-30 seconds of a high plank hold

Rower:

All blocks are alternating reverse lunges with torso rotations.

First block is 24 total reps, reduced by 4 reps every round.

Then row for time when finished.

Treadmill:

Round 1

-1 minute push, 30 base, 1 minute all out, 30s recovery, 30s all out

Round 2

-45 second push, 30 second base, 45 second all out, 30 second recovery, 30 second ALL OUT

Round 3

-30 second push, 30 second base, 30 second all out, 30 second recovery, 30 second ALL OUT

Round 4

-1 minute ALL OUT, 30 second 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.

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?

https://www.bosu.com/

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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3347
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