Can I get a High Five Friend?
Thanks. I got a PR today on the triathlon relay. Last time I did a full round in 4 minutes and today I wanted to beat it with more than simply recording D1 x 6+ x 4'. I wanted a full set and I had 30s to go full court and Bear Crawls were next and I wasn't willing to sacrifice form, so I had to buck up, suck up and go and I did it. I crossed that line and my timer went off. I stood up in the victory pose, smiled, then went hands on knees to catch my breath. That effort required a good 2 hours to fully recover from and I'm sure you know and can relate well to pushing it for a PR and especially pushing it through Bear Crawls. So self-high fives all around. :-)
How was your holiday weekend? Did you get a Vitamin D, Burn & Earn workout? I hope so, if not, move forward and get back on track today or tomorrow. Let's go! Summer is coming whether you're ready or not and you're going to be ready and you're going to have a greater summer because you're ready!
Challenge Workouts
video: CW#2 (max SETS in 19min; G=25) video: CW#3 (max REPS in 19min; G=187) video: CW#4 (7 courses AFAP; G=<36min)
Here's the empowerment week plan if you need a refresher. Remember if you do no strength training this week, then males have to do 250min and females 360min of cardio regardless of your goal (weight loss, wt maintenance / fat loss and/or performance / muscle building / weight gain).
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 23 23 23 69
9:00am 23 23 23 69
6:30pm 23 23 23 69
Please reply with your w3 cardio minutes now!
Monday starts a 6 week stretch with back to back P5+P6. Let's go. Momentum. Let's start pulling in our waist lines, so we feel our metabolism's racing and we're more aware of fullness sooner. Eat slowly and stop @ 80% full at least once / day is a good habit to practice.
Winning the battle against the creep!
Your coach,
Mike Alves
Burn & Earn!
p.s. what'd you do for minutes last week?
p.p.s. fill your workout cards. earn a tremendous sense of accomplishment!
p.p.p.s. please like, comment on, subscribe and share the CW's on YouTube!
