Hi Friend,

Happy Friday!

The Queen's singing in the kitchen as she makes fresh basil for tomorrow's make up birthday party for Vivi; Vivi's watching a movie and I'm doing my to do list, which involves writing you guys before I close my laptop and get vacuuming.

It seems like August is vacation month around the CYBBC community. I don't think we quite vacation like Europeans do yet, but we're getting there. Those that have been training local or checking in from various destinations, high five for you! It's been a real special phase and it seems like we're all getting PR's and making progress. #ThatFeelsGood!

This week we did progressions in:

• lateral squats to lateral lunges to high knees

• lateral lunges to high knees to DB Goblet Lateral Lunges to High Knees

• reverse lunges to high knee

• reverse lunges to high knee to forward lunge to high knee

• single leg dead lift to high knees

• split squat jump continuous to split squat jump scissor jumps continuous

• increasing weight on 2nd sets

• doing max reps or "+'s" on first set if your weight was too light

• Holds on 1st sets and "+'s" on 2nd sets

• increased reps by +1 on L/R exercises and by +2 on 2-arm and 2-leg exercises

• circuit goals from 1 round to 1+1 rounds in time available.

Lots of encouraging progress across the board. #KeepGoing!

Cardio Minutes - Week 2

20min virtually / workout. 24min in person / workout

Our week goes, Monday through Sunday.

Minutes are due Monday!

P9, Recordings

P9, Zoom Link

Stretch Recordings

P9, Week 3 - Record Week

This week we're looking for 2 rounds per circuit as a goal.

Try to use more weight on strong days.

Try to use more weight on 2nd and 3rd sets on strong days.

If you under choose your weight on your first set, consider doing as many reps as possible or save it for the 2nd set when you increase the weight.

If you're going light and fast, make sure you could have done more and don't tax yourself, while trying to move fast.

We'll be increasing the reps per exercise again this week by +1 for L/R exercises and +2 for 2-arm and 2-leg exercises.

We'll again be doing holds on the last rep of the 1st set and "+'s" on the 2nd set.

*I'm considering doing 30s/side on the 1-leg hollows to kick things off. I'm also considering 60s/side on the 1-leg hollows for the end of the week. Stay tuned to see what happens.

Mindset: you want to push it and overreach to try to get stronger AND you want to choose your light and fast days well. If you push it and then feel stiff, tight, slow, tired, weak the next time you show up, go light and fast to energize yourself. If you feel great when you show up and you're supposed to go light & fast, then go strong again.

Shout Outs!

• This week, Liz D's daughter, Andra was a guest at the 6:30p, class. It was fun to have mother & daughter training together.

• Lisa L trained away on vacation last week.

• Gregor R trained away on vacation this week!

• The Gomez's front loaded their workouts last week so they could go away and jump started their week after a late night travel day and got a Monday workout in. Everyone knows a late night arrival and an early morning workout isn't as easy as good night sleep on a non-travel day. High Five!

• Julie T, got a workout in today on a travel day. High Five to her!

That's all for today! Back to to do lists.

Make it count,

Coach Mike

p.s. work + rest = success! if you need a recover workout, do a stretch workout + cardio tomorrow or Saturday or whenever you need one.

p.p.s. if you missed a workout, use the weekend to catch up. #Keep. #Going!