Hi Friend,
Happy Sunday to you!
Vanessa and I had a wonderful overnight in Boston celebrating the 11th Anniversary of our 11.11.11 wedding. The weather held out enough that we could walk outside all day and Vivi was happy at her sleepover.
Cardio Minutes - Week 3
26min / workout for both virtual and Mackenzie
Upcoming Schedule
Holly Harvest Fair begins next weekend at the Mackenzie Center. This means no in person class on Thursday, Nov 17. We'll train virtual instead and swap it with Monday, Nov 15.
This week, 11/14 to 11/18:
6:00am, M / W / F @ virtual
9:00am, M / W / F @ virtual
6:30pm, M / T @ Mackenzie, Th @ Virtual
Weekend Workout
7-8am, Sat, Nov 19 @ Newton North
Thanksgiving Week, 11/21 to 11/25
6:00am, M / W @ Virtual
9:00am, M W @ Virtual
6:30pm, M @ Virtual, T @ Mackenzie
Thanksgiving Family Workout
*I'm undecided. Virtual or In Person or Both
Traditionally the workout is from 8:30-10am, in person, and is super fun.
Virtual would be a way to include non-local and traveling members, family and friends.
If we did virtual or in person, I'd probably stick with the 8:30-10am or maybe an 8-9:30am.
If we did both it'd have to be a 7-8a and then a 9:15-10:45am.
I welcome thought partners to talk this out, so feel free to share feedback.
Guest Week
The last 2 guest weeks are:
P13, W1: 11/21-11/24*
P13, W2: 11/28-12/2
*including the Thanksgiving Workout!
If you know someone who might love what we do and can do what we do, invite them. It's more fun when your people are in shape too and can do fun adventures with you.
You can email introduce them and/or invite them to be a Very Important Guest (VIG)!
Record Week's #2
This week is record week #2. It's another chance to get better and try to get a PR (personal record):
use more weight
do a higher level
do more reps
do more sets
do more rounds
Do any of those and you'll get a PR!
Also. Remember this is a strength phase, so you're focusing on getting stronger. It is not a metabolic phase (that's next month). You want to figure out what you have to do in order to safely use more weight or do a higher level with great technique.
Two simple ways to think about it, but not necessarily easy to do:
Prepare mentally the day before and/or the day of by living in a way that will allow you to present your best self to your training so you can get stronger.
Rest more between sets and exercises and sometimes even reps so you can do more. No guilt.
Last, I also build help you to progress by giving you target rounds to hit, increasing your circuit time and giving you the choice to increase weight or level or keep things the same and do 1 or 2 more reps / exercise / set than you did the previous week for a particular exercise.
#KeepGoing!
Let's Make This Week Count,
Coach Mike
p.s. What'd you get for minutes this past week (11/7 to 11/13)?
