P5 Recap (it's good. You're gonna want to read it)

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Subject: P5 Recap (it's good. You're gonna want to read it)

Hi Friend,

Beautiful Friday to you!

Well Phase 5 is a wrap. We did it. Our 2nd strength phase. We're working towards being Beach Season and Summer Sports Ready. We're building strength and muscle and hopefully having fun doing it.

Feedback

It's been super fun to hear from your peers about their experiences. I'm always trying to share my experiences from training (I do the same program as you remember) AND how my training impacts my life (e.g. basketball), so it's even more exciting when I hear and get to share your experience and experiences.

E.g. #1. Lucy B pointed out when she started BC in Nov of 2014, she could only do Kitchen Ledge push ups @ the Mackenzie Center and yesterday, she did floor push ups with a 1/2" band. That's AWESOME!

E.g. #2. Jim F shared that he had a rock in his shoe on a walk the other day, and he casually stopped. Pulled his leg up into the figure 4 glute pull stretch position, balanced. Took off his shoe. Shook out the rock. Put his shoe back on. Tied it. And put his leg down. Only then did he realize he balanced the whole time without falling.

E.g. #3. Nishaat texted me that he went for a long walk/short sprints last weekend and was the most powerful sprint he'd had and that it felt great! It's amazing to him feeling the difference in strength and how it impacted a few 100m sprints.

E.g. #4. Alfredo said he feels more durable, so much so that he joined a parent running group of fast runners (sub 6-min miles) before work on Tuesdays, plays adult pick up soccer after kid bedtime on Tuesdays, in addition to his regular T / Th dad's indoor rock climbing group after work. How about that for a triple brick workout day? On Wednesdays he recovers and does no sports.

What about you?

How has this quarter of increased emphasis on strength development impacted your life and what's it been like to experience it?

Cool Member Update

Diane & Paul are celebrating their 25th Wedding Anniversary down in Ecuador where they'll also visit the Galapagos Islands. How cool is that?

Diane gave permission to share these photos and said, "We can balance an egg at the equator but no one can walk a straight line with eyes closed! Not even CYBBC members. 😉"

I think that's a fun challenge we'd all accept. :-)

Phase 5 Recap

Our 3 week phase is over and 7 weeks total including the 4 week, Phase 4. Hopefully you're beginning to feel, see and experience the benefits that this quarter is bringing.

Sunday, 5/14, was supposed to be the next weekend workout, but we'll pick another date so mom's can do whatever they want instead.

Since I've stopped asking for feedback after each circuit, to allow for more time to demo, which leaves more time for you to train, I'd still love to know what you think.

Do you have any feedback on:

Q2
P5
hops & chops
skaters & diagonal raises
snatches, side planks & towel curls
power cleans, high plank opposites & DB Bridges (or Nordic Negatives)
Pullovers or Chin Ups & Step Ups
Rows & SLDL's
Shoulders & Lateral Lunges
Push Ups w/ a March & RFE Split Squats
Conditioning:
- b. lunge & inchworm,
- spider march kick throughs & hands free push ups
- alt. lateral lunges & high plank lateral walks
Calf Training: straight leg & bent leg
Music
Coaching: talk to much vs. listening & asking more
Attention: are you getting enough attention?
Music: any feedback?
Punctuality, Starting & Finishing on Time
Communications: text, email, calls; enough or not enough
CYBBC?

Feel free to reply and share any thoughts that have popped into your mind right now.

Cardio Minutes - Week 3

We did 23min / workout. Minutes are due Monday. Please text, email or tell me in class Sunday night or Monday.

Mother's Day

Mom's. We wouldn't be here without you. We're grateful for your loving care and your strength as a role model. We wish you the best day. Tell us what you want and how you want it to go. Milk it, especially because Father's Day is coming next (wink).

Make it count,

Mike

p.s. P6 begins Monday.

p.p.s. if you know someone who might love boot camp and can do what we do, invite them. The next 2 weeks are guest weeks.

p.p.p.s. We are 2 weeks from Memorial Day weekend. FYI there are no classes on Th, 5/25, F, 5/26 and M, 5/29. Figure out how you can peak for your weekend to have the best of times. Take photos, make memories and live stories to share and tell again and again.

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Subject: P5 Recap (it's good. You're gonna want to read it)