Hi Friend,
Sometimes I just love the rain. Most especially when it makes everything green! Today is one of those days and if it chooses to rain tomorrow, then it'll make for a real fun story and experience for everyone who shows up for the Cold Spring Park Run. We'll get our workout in and it'll remind us that we can do things even when things like the weather aren't ideal.
Cold Spring Park
7:30-9a, Beacon St., Newton, MA
Enter Parking Lot, Go Left Towards Entrance to Trail
*be there for 7:15a, if you want to roll; we’ll start sharply @ 7:30am
RSVP by Text 413.218.6607 or Email
Cost: Free, $35 or Testimonial
Free for 2016 FAB #1&2 Winners: Stephanie, Christine K, Peter, Madeline, Julie L, Helen, Marisa, Anne Marie, Jenn C, Karna K, William W, Julie T, Christopher C, Melinda S, Dana D, Amy L, Marc S, Jenn M, Lisa L, Ceci D, Quyen C and Alicia S
Otherwise: $35 or a new, written or video Testimonial via email, yelp, FB or google of your CYBBC experience to participate.
Challenge Workouts
pdf:
P10 Challenge Workoutsvideo:
CW#1 (max reps in 20min; G=300)
video:
CW#2 (10rds AFAP; G=<30min)
*for side planks w/ rotation; Level 1 = 4 reps/side, Level 2 = 8reps/side, Level 3 = 12 reps / side
**since we only used this side plank during warm ups, I recommend everyone do 4 reps/side. If you’re brave and willing to risk the multiple day soreness, you could do level 2 or 3. video:
CW#3 (7 Courses AFAP; G=<40min)
Cardio Minutes – Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 20 20 20 60
9:00am 20 20 20 60
6:30pm 18 20 20 58
You know the drill. Minutes are do Monday!
Your coach,
Mike Alves
p.s. keep practicing content vs. full even when you splurge!
p.p.s. hope to see you tomorrow, Friend, at the Cold Spring Park Run!
p.p.p.s. schedule and do your CW's. Fill up your workout card. You'll be glad you did!
