Hello Sunny Friday! I sure could get used to you.
Man I'm on a major high and productivity streak. Finished CW#4 today with a great time and it's all because Helen did sprints while I was warming up (wink). Then I shoveled off the roof deck, the 1st story flat roof, cleaned the gutters, jumped off the roof and cleaned up the ground. Now I'm crushing tasks like the Alves family crushes grapes and I feel ready for private measurements manana after a great kick a** weigh in today.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 21 21 20 62
9:00am 21 21 20 62
6:30pm R/S 21 21 42
Challenge Workouts - P2
Empowerment Week Plan
Next week is empowerment week, which means you're empowered to choose what training you should do to move closer to your goals based on multiple variables (how you feel, schedule, travel...). Since we've had a lot of snow and reschedules, if you can train, I'd train hard on the strength (3-4x), do some high intensity interval cardio (3-4, 20min efforts) and walk a ton to crush cardio minutes. Review the empowerment week plan if you need a refresher or additional workouts to do.
Make Up Schedule
6:30pm, M*/ T** / Th** @ MC
*Mike - M
**Marisa - T / Th
Everyone's welcome to attend all workouts. Please RSVP via text to 413.218.6607 or email mike@mikealves.com to let me know if and when you're coming. The workouts will be Workout B on Monday, Workout A on Tues and Challenge Workout #1 (W-B) on Thursday.
Did you know that because of the make ups, if you include phase 3, we'll have offered 10 straight weeks of training to kick start 2015. That's a CYBBC personal record. Hoo-Rah!
Challenge Workout #1 - Results
So much for a goal of 3.5 RDs / person as 1.5 RDs / person was the norm. See how you fared compared to your peers.
Private Measurements
7-9am, Sat, Feb 14 @ MC
Save that splurge for tomorrow and
RSVP Now if you haven't already.
Nutrition Discussion
1:30-3pm, Sat Feb 14 @ MC
Reply to this email Now to RSVP and then print out this workbook to bring.
It's din, din time. Gotta go.
Burn & Earn,
Mike Alves
p.s. cardio minutes are due Monday! Please text or email them.
p.p.s. post your CW results to our FB Page so I can give you some love and you can inspire your peeps!
|
|
|
