[click to play superman theme song in background just so you can get excited]
Yee-Ha! Year 7, hear we come! A year dedicated to improving quality, making exercise fun and helping you get into your best shape!
Good evening Friend!
It's been a world wind week over here at CYBBC Headquarters as I've been busily preparing the magic for your coming experience. Here are some details about it below and there will be more to come. Enjoy!
2015, Phase 1, Playlist
Take Me to Church - Hozier
Don't - Ed Sheeran
Stolen Dance - Milky Chance
Eye of the Tiger - Survivor
All About That Bass - Meghan Trainor
No Mediocre (feat. Iggy Azalea) - T.I.
Run the World (Girls) [Single Version] - Beyoncé
Shake Senora (feat. T-Pain & Sean Paul) - Pitbull
C'Mon - Ke$ha
Bon, Bon - Pitbull
What Is Love (Single Mix) - Haddaway
Total Destruction - Starkillers & Tony Junior
Blame (feat. John Newman) [R3HAB Club Remix] - Calvin Harris
Medley: Like a Prayer / Holiday (Like a Prayer - Holiday) - Mad'House
Uptown Funk (Workout Mix) - Dynamix Music
Tsunami - DVBBS & Borgeous
Shake It Off - Taylor Swift
Performance Testing
Tomorrow, we'll be testing shuttle runs (20m/16f), push ups (61m/50f), frog squats (70m/69f), side plank holds (2:00R2/2:00L2) and the 1-mile run (5:42m/7:48f). It's a short, fast, one and done workout. Rest up and good luck!! Class records are listed above in parenthesis. I highly recommend you being here as it's a great way to rip off the band aid from the holiday season, set a baseline and jump start your new year. Training times are: 6am @ BG, 9am @ MC and 6:30pm @ MC.
2015, P1 Workouts
Day 1 Day 2 Day 3
Week 1 PT 4WFLJSP A#1
Week 2 B#1 A#2 B#2
Week 3 A#3 B#3 A#4*
Week 4 B#4 A#5 B#5
KEY
PT = Performance Testing
4WFLJSP = 4 Week Fat Loss Jump Start Program
A = Workout A
B = Workout B
* = Challenge Workout #1 - Team
We'll be doing the 4WFLJSP on Tues / Wed because I ran out of time to design the program today and then train Marisa tomorrow, so I'll be designing it Mon / Tues (mom is watching Vivi) and training Marisa on Wed.
2014, YE Feedback Survey
Last chance to help steer the macrocycle (programming) for 2015 as the squeaky wheel gets grease. Thank you:
Marisa C
Anne Marie D
Regina L
Peter K
Carol G
Lisa D
Amy F
Keri D
Deb B
Krista K
Christine M
Quyen C
Madeline M
Lisa L
Melissa M
for taking the time to share your feedback. It's very helpful. Will challenge workouts be eliminated this year and will we be going back to 3 workouts / phase? I don't know. Share your feedback and let me know.
Membership Renewals
11:59pm, tomorrow, Monday, January 5, is the last day to take advantage of 2015's Fast Action Bonus (FAB) #1 (save 5% per month; renew at 2014 rates). All membership agreements submitted on Tuesday or thereafter will swapped out for 2015 membership agreements.
2015 FAB #2 Winners
(copy of my supplemental training program for the November Fenway Spartan Race and 1 Free Pass to Train with Me on a non-scheduled BC day).
Jennifer B
Amy F
Jessica P
Sean C
Mich C
Marina Kh
Ceci D
Quyen C
Krista K
Peter K
Madeline M
Cardio Minutes and Challenge Workouts
Both are due tomorrow if you haven't already reported. I'm looking for:
- Wk3 (17min/class or 51/week):
- EW1
- EW2
- EW1 #CW's
- EW2 #CW's
That's all. Time for beauty sleep.
Your coach,
Mike Alves
p.s. what gets measured, gets managed: hook a coach up with some CM's and CW #'s.
p.p.s. want your feedback heard? https://www.surveymonkey.com/s/6YVND5X
p.p.p.s. be an action taker & save 5% per month. renew by 11:59pm manana.
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