Hi Friend!
Happy Snow day to you!
This week marks our 1st of 6 empowerment weeks in 2019, down from a total of 13 last year. Since CYBBC launched in 2009, we've had either 13 or 14 weeks of empowerment so this is a big change. If you're away this week, its perfect for you because you're not missing anything. If you're here this week, then you may or may not like having no boot camp.
Please try to find a reason to welcome the forced rest & regeneration and know that there's 7 additional weeks of training coming this year, so you're going to get serious momentum and progress.
7 Weeks Straight Here's our 2019 Schedule for reference. We just finished a 6 week straight stretch and you're about to start a 7 week straight stretch. Then it's 10 week straight, (3) phases of 3 weeks on followed by 1 week off over the summer, then 16 weeks straight through the fall, followed by a 2 week year end break.
Phase 3: Feb 26 to Mar 23, 2019 (4 weeks on / 0 weeks off)
Tuesday, Feb 26, starts phase 3 as I'll be away in Los Angeles for a workshop to get better at problem solving pain and programming to correct it. We'll make up the missed workouts from 2/25 on Monday, 3/18. Monday 3/18 is Evacution Day in Boston, and one of the built in holiday rest days during your 2019 training calendar. When I made the 2019 schedule, I hadn't planned to go to this workshop, otherwise, I would have scheduled it in right from the get go. You should experience the benefits of this workshop as the year and future years go. I'm very excited for it.
This will be our last phase of Q1 and our peaking & performance phase (think faster, more skilled and more fun). We'll continue building on what you learned the last 2 phases and we'll still be working to compliment your efforts to get leaner and see the scale go down. You'll also be better prepared for sprint sports, so that's a plus.
Phase 4: March 25 to April 13 (3 weeks on, 1 week off) This will be the start of Q2, summer programming and take you to public school April vacation and Patriots Day (Marathon Monday). You'll come back from this empowerment week and train 10 weeks straight (April 22 to June 29). Wow!
Empowerment Week Plan Option 1. Finish your workout card and hit your cardio goal. Option 2. Do these home friendly, Challenge Workouts, that are modified versions of your P2 workouts. Hit your cardio goal. Option 3. Do other strength training and hit your cardio goal. Option 4. Do no strength training and do 250/360 minutes of cardio for males/females respectively.
Shout Outs! - Phase 2 (P2) Perfect Attendance! Alicia Straus, Marisa Cimino, Dana Dornbusch, Christine Murphy (+2), Joshua Gann, Michelle Crowley, Julie Levin (+1), Madeline McNeely (+2), Lisa Listerman (+1), Paula Pollis (+2), Julie Tishler, Liz Dean, Nelson Aquino, Eric Getkin and Amita Vasi. You can't make change happen if you don't show up. You showed up! High Five!
- P2, Week (Wk) 1, 4/4's: Mich C x2, William Savage x2, Peter Kelly, Sean Crowley, Nelson A, Marc Steinberg x2, Mimy Wang, Christine M, Julie L, Marisa C x2. That feels good! Keeping falling into good habits!
- P2, Wk2, 4/4's: Christine, Karna Krishna, Mimy W x2, Marc S x2, Marisa, Colleen Chapman, Peter K and Julie T. We had some new names, some repeaters and in both cases, it feels good. Keep going!
- P2, Wk3, 4/4's: Christine, Sean, Stephanie Bucci, Julie T, Amita V, William S, Julie L, Anne Marie Dunne x2, Marisa, Jim Pelis, Marc, Colleen C, Emily Pardo and Nelson. That feels good. High Five for you! Keep going.
- P2, Cardio Minutes (CM) Goal, Wk1: Marisa (330), Lisa de Lima (263), Walter Piescik (180), Christine (272), Mich (460), Pete (273), Julie L (257), Sean (600), Lisa L (255), Julie T (300), Marc (585), Liz (370), Colleen (260) and Sonya (300) for making enough time to hit their cardio goals! That feels good. High Five!
- P2, CM Goal, Wk2: Marisa (285), Lisa D (252), Walter (220), Jim P (187), Christine (269), Pete (280), Julie L (263), Sean (575), Lisa L (334), Michaela Millot (386), Stephanie B (271), Will (200), Nelson (289) and Colleen (260). High five to you for making time AND hitting your cardio goal. That feels good. Keep going!
- Attended different classes times: Alicia, Cecilia Dunn, Pete, Madeline (3), Melissa Mullen, Paula, Ozge Getkin, Nelson (3), Emily, Sarah Preis, Mimy (3), Eric G, Amita, Paul G and Gregor R. Life happens often and sometimes you need to be flexible and/or make time to get your workouts in. These people attended different class times to get there workouts in. Most people on this list attended 2 different times, but sometimes someone has to use all 3 time slots to get it done.
- Shout out to Mich and Sean for their annual girls / guys ski trips with friends. That's super cool. High Five!
- Lisa L is currently training for her next marathon and looking for training buddies to run the Chicago marathon in the fall.
- Liz D and Karna both play the Violin. I can't remember if I've shared that with you before, but it's pretty cool. Liz plays in an Orchestra too.
- Gregor and Walter race (cyclo-cross) and ride (moutain) bikes in the woods. Marisa and Julie L ride bikes in class. Paula rides bikes too sells them. And none of them like getting half time for their minutes. :-)
Cardio Minutes - Week 3 We got 29 minutes per workout and 87 for 3 days. Reply now with your minutes if you haven't already!
That's all for now. Happy week and see you soon.
Coach Mike
p.s. what'd you do for cardio minutes last week?
p.p.s. if you finish your workout card, bring it in or send me a pic of the completed card.
p.p.p.s. I'm going to ask you how many challenge workouts you did this week. Schedule and do your first one so you can earn a hoo-rah, a high five and public recognition!
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