Wow! I can't believe it's time to email the CW's. Man, has this phase flown by. I hope you're feeling hypertrophied (strong, solid and shapely).
P11 Challenge Workouts
pdf: CW
Go ahead and schedule your workouts on your calendar now. If you use a technology calendar, copy & paste the links into your calendar too. Print out the pgs in the pdf that are important to you like the warm up & CW's #2-4.
Then post your results on our FB Page. If you don't have FB. Text or email me your results and I'll post them for you.
Empowerment Week Plan
You may know what you're supposed to do next week. You may not. Here's the EWP so you can refresh yourself. Don't take the week off and eat carelessly. That does you no good. Set your October up for success. Keep training & eating to feel good, be healthy and perform awesome. It compliments ever goal in your life. You're an action taker who's not like everyone else, so don't live and act like everyone else. Just do it!
Make Up Boot Camp Days
6am, Mon, Oct 26 @ BG
6am, Wed, Oct 28 @ BG
Spartan Workouts
9:30-11:00am, Sat, Oct 24 @ BG ($35)
7-9:30am, Sun, Oct 25 @ Harvard Stadium ($35)*
Please RSVP via text (413.218.6607) or email
*There's a Special Olympics Flag Football Event on the Turf @ Harvard on Sun, starting at 7:30am. I could not get a confirmation from the Harvard Athletic Dept or the Special Olympics if we would not be allowed on the bleachers. I suspect we would. If we're unable, we'll hike the Blue Hills.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 23 22 26 71
9:00am 23 22 26 71
6:30pm 24 22 21 67
*Minutes are due every Monday. You know this. Be proactive. Email me Monday as your organizing your day.
P12, Private Measurements
Did you RSVP yet? It's tomorrow.
7-9a, Sat, Oct 24 @ MC
RSVP Now to track your awesomeness.
P12, Orientation & Nutrition Discussion
12-1:30p, Sat, Oct 24 @ MC is the P12 Orientation.
1:30-3p, Sat, Oct 24 @ MC is the Nutrition Discussion.
Reply to this email to RSVP for the ND, then print out the Nutrition Plan Workbook to bring with you.
New Members
Welcome back Kim Callanan and Marc Steinberg! It's great to have you joining us at 6am.
P12, Guest Days
6:30pm, Tues, Nov 3 @ MC
6:00am, Wed, Nov 4 @ BG
9:00am, Wed, Nov 4 @ MC
Invite your people and you'll get better.
Your coach,
Mike Alves Burn & Earn!
p.s. minutes are due Monday!
p.p.s. make up days are 6am, M & W next week. are you coming?
p.p.p.s. please RSVP for PM, Sat Spartan @ BG (text me), Sun Stadium Run @ Harvard (text me) or the ND @ MC (text or email me).
Holla!
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