| Hi Friend!
How satisfying were those days you hit the volume quota and/or set personal records on push ups and pull ups? I imagine you felt a bit tired with a sense of accomplishment and moderate elation. Pretty cool feelings to feel.
You know what else is cool. Continuing that progress by finishing your workout card and/or getting as far as you can with it.
You can do that by taking home your workout card and your equipment, keeping your exact training schedule (modify it as needed) and doing your workout. Do it outside. Do it in the backyard. Do it in the garage. Do it on the deck. Do it at the park. Do it in the basement. Do it in your bedroom. Do it in the living room. Do it in the guest room. Do it in your office. Do it in the hotel gym or your hotel room. Do it at the gym. Just do it (like the Nike slogan)!
and "...do it well!" like L.L. Cool J says (Do'in it and do'in it and do'in it well!"
P8, Challenge Workouts
Empowerment Week Plan What do you do while we're away from each other? You keep training. Whether you do strength or not is dependent on your goals and how you feel? Read our plan to know what you should do for strength training and cardio minutes based on your goals and how you feel.
Cardio Minutes - Week 3 You earned 29 minutes / workout this week. 58 for 2 days and 87 for 3 days. You've got the weekend to hit your goal. Keep going! Also, minutes are due Monday. Be proactive with your reply.
Shout Outs! - Walter Piescik for 3 PR's and 1 cool gesture. High Five for completing his most pull ups in a row (14), the most sets of pull ups ever / and in an hour (10) and for completing 60 pull ups. 60! S-I-X-T-Y-! Well done Walter. Keep going.
- His set totals were 14, 6, 5, 5, 5, 5, 5, 5, 5 and 5.
- He also matched set for set his neutral grip pull ups with facing wall slides, so that's a PR too and he got up for a 9am class the next day after having trained in the evening.
- Last, Walter loves him some adrenaline sports (kite boarder, glade skier, mountain biker) and occasionally races motorcycles on a track, and was kind enough to invite Nelson Aquino to the track with him for his first time. Walter set him up with a race jacket, trailer, rode up together and rode with him. Awesome to see friendships being made in CYBBC.
- Nelson, also had a great week, with his first ride on a race track and a PR on pull ups. He did 58 pull ups in 7 sets.
- Melissa Mullen wasn't going to let all the boys get the attention, so she also PR'd on pull ups with 25 over 6 sets (5,4,4,3,5,4).
- And this was during her 2nd workout of the day as she did 60 push ups at the 9am class, which may or may not have been a PR!
- Emily Pardo got her first real neutral grip pull up and the whole class happened to watch and cheered her achievement. Yay for you Emily! Welcome to the club. I believe you're the 6 female in the program who can do a body weight chin up and/or neutral grip pull up, joining Melissa, Christine Murphy, Mich Crowley, Lisa Listerman and Heather Budd.
- Lisa Listerman for signing up for the Philadelphia Marathon.
- Team Crowley (Mich & Sean) and Team Getkin (Ozge and Eric) for getting in "couples workouts".
- Happy Birthday to all our July members! Peter Kelly, Marisa Cimino, Lucy Barts, Stephanie Bucci, Susan McHale, Michaela Millot and Lisa de Lima! Yay for you!
- Happy CYBBC Anniversary to Jim Pelis (7th)! Jimmy Longboards, I admire you for making time for self-care and taking your workout card with you when you're away from boot camp. You're a good role model to your kids with your exercise habits, you match your brides efforts with prioritizing self care and you represent the 413 well. I'm grateful you chose us and continue to choose us. Keep going!
- Everyone who got their make ups in this month and worked their schedules to get their workouts in: Alicia Straus, Dana Dornbusch, Walter Piescik, Ceci Dunn, Christine Murphy, Joshua Gann, Michelle Crowley, Julie Levin, Madeline McNeely, Sean Crowley, Lisa Listerman, Anne Marie Dunne, Melissa Mullen, Paula Pollis, Michaela Millot, Lucy Barts, William Savage, Elizabeth Dean, David Bono, Ricardo Abech, Nelson Aquino, Emily Pardo, Sarah Preis, Diane Gomez, Susan McHale, Amita Vasi, Paul Gomez and Gregor Rohda. You checked the box and recorded a workout onto your card. Keep going!
- Stephanie Bucci for thoughtfully planning her workouts to get her runs in.
- Perfect Attendance for P8: High Five to Marisa Cimino, Dana Dornbusch (+3), Christine Murphy, Joshua Gann, Peter Kelly (+1), Julie Levin, Madeline McNeely, LIsa Listerman, Anne Marie Dunne, Melissa Mullen, Michaela Millot, Julie Tishler, Marc Steinberg, Elizabeth Dean (+1), Nelson Aquino, Emily Pardo (+3), Sarah Preis, Diane Gomez, Amita Vasi (+2), Paul Gomez, Gergor Rohda and Heather Budd. You can't make change happen if you don't show up. These people showed up consistently. Well done. Now do it again.
- Week 3 Cardio High Fives!: Alicia Straus (371), Marisa Cimino (305), Jim Pelis (185), Peter Kelly (342), Madeline McNeely (700), Sean Crowley (315), Lisa Listerman (350), Anne Marie Dunne (287), Melissa Mullen (305), Michaela Millot (264), Ricardo Abech (820), Emily Pardo (284), Eric Getkin (175), Amita Vasi (250), Gergor Rohda (210) and Heather (245). You made time for self-care. You hit your cardio goal. You are making change happen. Keep going.
- Week 3 Kick A** Weigh Ins!: These people beat their last KAWI on record. Alicia, Jim P, Peter K, Anne Marie D, Karna K, Lucy B, Marc S, William S, Emily P, Mimy W, Eric G, Amita V, Gregor R and Heather B. You made enough good decisions this week to see a change in your data. High Five. That feels good. Keep going. Set yourself up for private measurements tomorrow and for a great empowerment week.
Private Measurements!
Custom Corrective Cardio! Like tailored clothes? How about a tailored workout?
Nutrition Discussion You track your results (right?)! Maybe you tailored your workouts (yes)? Why not fine tune your nutrition plan, so you keep moving forward? You've been there and done that with the old way. Time to become and live as your best self always. It's more fun that way and it's win win win as you'll have better health, look better and perform + recover better!
Way to close out a great phase. I wish you a great weekend. Set yourself up for a successful Monday and finish your workout cards!
Burn & Earn!
Coach Mike
p.s. minutes are due Monday! I'll be on vacation, so send them anyways without prompting.
p.p.s. last chance to RSVP for PM, C3 or ND. What are you waiting for?
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