Beautiful weekend to you Friend!
Later today, the V's and I will be meeting up w/ the Big Kahuna (my bro) and sister-in-law to celebrate her birthday and I'm looking forward to soaking up some Vitamin D and sharing some laughs. What about you? Any fun plans for the weekend?
2014 Year of Change Recap Video
I just made the video public, so it's live. Please watch it, like it, share it (email, FB, twitter, ...) and let me know what you think. Here's the direct link: https://youtu.be/cgInFotXEt0
Challenge Workouts
I do recall a couple people sharing feedback during the 2014 year end survey about how the CW's "could be a little tougher", so I hope you appreciate the CW's of late. #2 is the shortest, #3 is medium and #4 is the longest. We've added a lot of core emphasis this quarter to peak you for beach season and we'll continue that trend next quarter. Your core should not only burn during the workout, but also get tired and in subsequent CW's you should feel like you can get maximal efficiency & benefits from the exercises much sooner or much earlier in the workout because you're core muscles are slightly fatigued from previous workouts (this is where you reap the benefits of compounding workouts). Once you reach CW#4, the 7 Course CW, you should have a great appreciation for the targeted programming and see the symbolism b/w the 7 Course Workout and a 7 Course Meal and hopefully you'll reconsider the dessert next time as you might the burpee to surf finisher this time. Enjoy the CW's as always and post your results to our FB page. You'll get recognition for your efforts, which is very satisfying, and you'll inspire and encourage your peers. Give them a like too or better yet a comment. Those always feel good.
pdf: P6, Challenge Workouts
Video
P6, CW #2
P6, CW #3
P6, CW #4
CW #1 Results
Each team beat CW#1 for both strength & core, which means Marisa and I also coached & managed the clock well, so high fives for everyone!
Here are the P6, CW#1 Results if you want to see how you did.
Empowerment Week Plan
Here's your empowerment week plan in a nutshell.
If you're beat up, (you're muscles, tendons & joints are tired) or you need a mental break from hard strength training, then you want to unload. Read the EWP for a guideline of how to unload and how many cardio minutes you should be doing.
If you're not feeling beat up, you're training for a specific goal or just to have an awesome summer, then do as many challenge workouts (and/or strength workouts) as you can, hit your cardio goal and try to fill in as many workouts on your workout card as you can. I just finished my 12th workout in 4 weeks and it feels very satisfying to have a full workout card and my measurements today, certainly show my efforts.
Peaking for An Event
Peaking for an event is similar to unloading, but we use the word taper for how you unload the week or 2 weeks prior to your event. I wrote a great article on how to peak for your event, and just like anything else you'll get the most benefit from it if it's part of your initial event training. Christine K, from the 9am, will be running her 1st 5K this weekend and I had her track whether she was sore after Wed's workout (which she was), which led me to recommend she show up Friday and only do the full warm up and stretch, but not the workout. This was to keep her body moving and feeling well, while reducing her risk for soreness and allowing her body to accumulate energy for her race. Other times I have our CYBBC athletes train for 75% of the workout, 50% of the workout or 33% of the workout like Christine. I also might adjust DB loads, volume or rest periods to keep the athlete fresh, reduce soreness and accumulate energy for the race. How does this pertain to you? If you're training for a race, whether swim, bike, run, row, triathlon or obstacle, this summer or fall, then I encourage you to read, 3 Tips for Peaking on Race Day.
Playlist
Sean C asked if I could provide a new playlist for every phase and I think it's a fantastic idea, that I've been working to systemize. It's helpful to me, if you hear a song that gets you motivated and pumped up to workout, dance or party, that you share it with me. Do you have a new favorite song or songs that make you feel energized? Please share them here.
Shout Outs
- Christine K for planning to run her 1st 5K.
- Stephanie B for beating her ideal BW goal and reaching the stage where she tests maintaining her weight, before deciding on her next goal (minimum effective dose to maintain her BW & focus on fat loss or performance, muscle building and weight gain).
- Pete K for putting himself in position to peak for July.
- Jim P and Amy L for having the best MB Diagonal Chops w/ a Twist in CYBBC.
- Keri D for having her best phase of the year!
- Christine M for out hustling a moving crew and not feeling sore the next day.
- Julie L for doing 5 CW's during the last EW and having a stand out effort on Monday.
- Melissa M for completing 4 BC's this week.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 21 21 17 59
9:00am 21 21 17 59
6:30pm 21 21 17 59
As we enter into summer and life stress hopefully decreases for us New Englanders, consider adding in more long walks & hikes and interval style workouts to your training routine to help you experience life outdoors more fully, make new bonds with friends and continue working towards your best self and best health.
Minutes are due Monday. Winners are proactive. You're a winner. Please text, email or call w/ your week 3 minutes.
Guest Day
The next guest day is:
6:30pm, T, 6/16 @ MC
6:00am, W, 6/17 @ BG
9:00am, W, 6/17 @ MC
Please send your guest to this link, http://bootcampboston.com/vig.
Private Measurements, Orientation & Nutrition Discussion
P8, PM, O & ND are Sunday, July 12 and not Saturday, July 4th b/c of the holiday. This gives you an extra week to peak for the half way mark of the year or recover from 4th of July Celebrations.
7-9am, P8, PM
12-3pm, P8, O
1:30-3pm, P8, ND
Cheers and happy weekend!
Your coach,
Mike Alves
p.s. only 4 weeks 'til 4th of July.
p.p.s. post your results to FB and save a kitten (kidding).
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