Jiffy and OTF Coach #253 and an ESP Extravaganza at Mountains Edge

Sunday, December 3, 2023 - 2G - “ESP Extravaganza” - 60 MinutesE = EnduranceS = StrengthP = Power

An incredible Sunday Funday began with our final full day in our Las Vegas trip burning splats for the 253rd Orangetheory Fitness Coach my wife Tiffany and I have worked out for as a couple.Today we worked out at Orangetheory Fitness Las Vegas - Mountains Edge for Coach Storm.The studio was one of the biggest that Tiffa and I have worked out at and are at about 40 OTF studios or close to it.

ESP template today that included three blocks on the treadmill and on the floor with some distance challenges thrown into the mix. On the tread you get straight into with a five and a half minute tread for distance. No mucking around here, as hard as you can hold for the entire block. The next block is a pyramid of inclines at whatever pace you can hold for the incline. Starting at 2% for a minute, you add incline each minute, on the minute, up to 5% and then take off the inclines again back to 2%. We had five rounds of 30 second pushed into a 30 second ALL OUT with 30 seconds of walking recoveries in between.All the floor blocks began with a rowing buy-in. The first two was a 90 second row for distance with different stroke rates - Each block had a BOSU exercise with (weighted) exercises. First block had plank jacks with our feet on and off the bosu followed by pullovers on the floor. Second block had alternating shoulder presses and then high rows with some rest in between. Last block was more core focused which included plank pops and then double crunches. Finisher was member’s choiceI burned 809 calories and 18 splats making it a successful burn under the orange lights in Vegas with back to back 800+ calorie burns and getting my splats (beyond 12 splats) both days.I rowed almost 2000 meters and totaled 2.4 miles and ran a 12 mile per hour ALL OUT run to end it.Went with 30 and 35 pound dumbbells for the (weighted) exercises.

The Work:****Floor Block 1 - 5.5 Minutes- 90 second row for distance at 26 strokes per minute (challenge 300 - 500 meters+) - once only, check distance- Back to back: - 12 BOSU high plank jacks - 12 pullovers (weighted)Floor Block 2 - 7 Minutes- 90 second row for distance at 24 strokes per minute (challenge 300 - 500 meters+) - once only, match or beat our distance from block 1- Work & rest: - 10 total BOSU kneeling alternating shoulder presses, (weighted), rest - 10 high rows, (weighted), restFloor Block 3 - 8 Minutes- 10 stroke ALL OUT row (challenge 80 - 120 meters+) - once only- Work & rest: - 8 BOSU plank pops, rest - 10 double crunches, (weighted), rest- Repeat until finisher:FINISHER (Member’s Choice) - 30 second of bosu high plank jack OR - 30 second of bosu kneeling alternating shoulder press OR - 30 second of bosu plank popI chose to go with the kneeling shoulder pressesTread Block 1- 5.5 minute run for distanceTread Block 2% = incline - 1 minute run at 2%- 1 minute run at 3%- 1 minute run at 4%- 1 minute run at 5%- 1 minute run at 4%- 1 minute run at 3%- 1 minute run at 2%Tread Block 3- 30 second push- 30 second ALL OUT- 30 second walking recovery- 30 second push- 30 second ALL OUT- 30 second walking recovery- 30 second push- 30 second ALL OUT- 30 second walking recovery- 30 second push- 30 second ALL OUT- 30 second walking recovery- 30 second push- 30 second ALL OUT- 30 second walking recovery- 30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is EPOC?===> Excess Post-Excercise Oxygen ConsumptionEach 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 FAQhttps://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-1229699What are Resistance Bands?https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bandsWhat is a TRX?https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:I’m up to 3411

Posted Using InLeo Alpha