Jiffy and OTF Coach #252 - Vegas, “The Chipper” and The Burn My Actifit Report Card: December 2 2023

in Actifit3 months ago

Thursday, December 2, 2023 - 2G - “The Chipper” - 60 Minutes

E = Endurance
S = Strength
P = Power

Second day on our Las Vegas trip, Tiffany and I worked out at Orangetheory Fitness Spring Valley with the 9:30am crew and Coach Tommy managed us through today’s challenging template.

Coach Tommy was my wife Tiffany’s and my 252nd Orangetheory Fitness Coach we have worked out for as a couple.

Adding to the fun the annual Orangetheory 12 Days of Fitness is in progress and the challenge is to complete 6 out of 12 themed workouts. We have five more to go.

Today’s themed workout was “The Chipper”



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Amazing endurance template where our goal was to increase our push pace throughout the 22.5 minute tread block and where we worked through the longest and highest repped exercises as we “chipped” away through the exercises after each row block.

On the treadmill we started at a 3 minute push and each time we finished we got a bit off each duration. The goal on the treadmill was to continue increasing our push pace as we progressed through each block and there were NO walking recoveries through the whole block of you were a jogger or a runner.

I burned a whopping 838 calories.

Ran a total of 2.65 miles with the lowest speed of 6 miles per hour and a high of 12 miles per hour.

I rowed a total of 2,407 meters with high of 432 WATTS OF POWER and high of 13.7 mile per hour rowing speed.

For the (weighted) exercises was just light weights. I went with 15’s and 20’s.



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The Work:

Floor Block - 22.5 Minutes

  • 40 bench tap squats
  • 400-meter push row
  • 35 bench straight leg raises
  • 350-meter push row
  • 30 sumo squat to upright rows
  • 300-meter push row
  • 25 TRX low rows
  • 250-meter push row
  • 20 total high plank to low planks
  • 200-meter push row
  • 15 chest flys
  • 150-meter push row
  • 10 total alternating full step up to hammer curls
  • 100-meter push row
  • If finished we repeated all the exercises as a single block until the finisher:

FINISHER: 30 seconds of squat jumps

Tread Block

  • Goal: Increase our push pace each round

  • 3 minute push

  • 1 minute base

  • 2.5 minute push

  • 1 minute base

  • 2 minute push

  • 1 minute base

  • 90 second push

  • 1 minute base

  • 75 second push

  • 1 minute base

  • 1 minute push

  • 1 minute base

  • 45 second push

  • 1 minute base

  • 30 second push

  • 1 minute base

  • 30 second push

  • 30 second base

  • 30 second push

  • 30 second ALL OUT



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MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:



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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.



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We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.



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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/



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I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3410
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


02/12/2023
16101
Aerobics,Gym,Weight Lifting,Treadmill,Running,Photowalking
Height
5.7 ft
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in

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Ooh that’s nice
I see that you both don’t want to miss your morning exercises even though you are having fun

Oh no, we actually make sure that wherever we travel there must be an OTF nearby 😂 @rafzat !PIZZA

PIZZA!

$PIZZA slices delivered:
@jimmy.adames(2/15) tipped @rafzat

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