Hi Friend,
Sunny Friday to you! Tonight we're hosting one of Vanessa's friends for her birthday, and they have a dog, so it'll be an exciting evening in the Alves household. :-)
Feedback? Speaking of exciting. Today was our last day of week 3, phase 10 and Q3. What'd you think?
What was it like? How did it work? What worked well for you? What didn't? What did you love, like, dislike? What should we do more of, less of, add, take away?
When you reflect think about the quarter & phase themes, warm ups & cool downs, core 1, core 2, DB complex, strength circuits, finishers / conditioning, calf training, ...
If there's anything else you'd like to say, feel free to reply and share that as well.
Example #1: I'm going to take out the Kickstand RDL + Reverse Lunge as part of the DB Complex in Phase 10 to reduce injury risk and rushing. I may add back the high knee from Phase 9 to it.
Example #2: I'll reduce the Tall Kneeling Halo to 8 reps vs. 10 reps to balance it out more with the Hollow.
Example #3: The Front Foot Elevated (FFE) and the Rear Foot Elevated (RFE) Cherry Picking & Elbow to Instep, will have incline ankle mobes following it, so there's a little more time to get set up.
Peaking Well we peaked. How'd it go for you? Do you notice anything? Do you look or feel different? Do you feel more fit, faster, stronger, more athletic? How's your brain working? How's your energy? Do you feel more photogenic? How's your sleep?
Weekend Workout - Stretch, Sprint & Breakfast 7:30-8:30am, Sun, 9/24 @ Newton North Track & Football Field Elm Rd, Newton, MA (use 360 Lowell Ave, Newton, MA 02459)
Plan B: Mackenzie Center if needed. (1337 Center St., Newton Center)
Bring:
Please RSVP so I know to text you if locations change.
Breakfast Carol Vaghar, who trains primarily at the 6am and 9am, and who lives up the hill from Newton North, invited us all to breakfast at her house after the run.
When you RSVP to run, would you please confirm if you can go to breakfast as well.
Cardio Minutes - Week 3 a.m. 24, 21, 21 for M / W / F p.m. 24, 24, 21 for M / T / Th
Stretch & Sprint: 36min
Shout Outs P10, W2, Cardio Minutes High Fives!: Marisa Cimino (290), Lauren Coyne (280), Peter Kelly (250), Michaela Millot (382), Amita Vasi (250), Elizabeth Listerman (359), Vanessa Kane-Alves (420), Carol Vaghar (279), Alfredo Guerrero-Ortiz (300), Nishaat Vasi (250), and Jim Flynn (538). P10, W3, 4 for 4's: Michaela Millot (2), Marisa Cimino (2), Jim Flynn (2), Amita Vasi (2), Carol V (2), Diane Gomez (2), Elizabeth Listerman, Alfredo Guerrero-Ortiz, William Savage, Madeline McNeely, Nishaat Vasi, Stephanie Bucci and Elizabeth Dean. It's the little habits practiced over time that yield the big things. High Five for hitting all 4 at least once this week! P10, W3, Perfect Attendance: Marisa Cimino, Joshua Gann, Lauren Coyne, Peter Kelly, Michaela Millot, Karna Krishna, Stephanie Bucci, William Savage, Elizabeth Dean, Diane Gomez, Amita Vasi, Paul Gomez, Elizabeth Listerman, Carol Vaghar, Alfredo Guerrero-Ortiz, Nishaat Vasi, Andra Dean, Jim Flynn and Lisa Stevenson. High Five for finding a way to show up. That Feels Good! P10, Perfect Attendance: Joshua Gann, Peter Kelly, Michaela Millot, Karna Krishna, Stephanie Bucci, William Savage, Elizabeth Dean, Elizabeth Listerman, Carol Vaghar, Andra Dean and Jim Flynn. You can't make change happen if you don't show up. You showed up every time. High Five! P10, Every Workout! There were 8 possible workouts per time slot this phase. Carol Vaghar was the only 1 to attend every workout! High Five Carol! You're doing great. Keep Going! P10 and Q3, Member of the Phase and Quarter: Carol Vaghar. She's really made a tremendous effort to show up, even while traveling, training at different times when work and sleep call for it. She consistently nails her cardio minutes (250, 338, 374, 327, 279), and we're lucky to get to train with her. #KeepGoing Carol. You're a high performer and a high achiever. Honorable Mentions: Michaela Millot, Elizabeth Listerman, Paul Gomez and Alfredo Guerrero-Ortiz. Member Updates: Lucy just got back from hiking in the remote parts of India, Will is in Greece, Lisa L did the Lake George 1/2 Ironman, Alfredo did the San Diego Olympic Triathlon, Marisa was in Kennebunkport, ME, Julie T took her parents to the beach in Delaware, Mimy joined her husband at a conference in Chicago, Pete went to the US Open, Lauren's empty nesting, Michaela had a showcase, Josh went to the Pats game, Madeline and Sarah are back to teaching, Karna and Andra are grad students @ Rutgers and U. Buffalo respectively; Stephanie's got her kitchen back, Liz's soccer team won a game of attrition and the actual game last weekend; Diane & Paul (and Josh) continue to cross off more 4k hikes in New Hampshire; Sue's been renovating her rental apartment; Amita & Nishaat went to Ireland for a family wedding; Jen has 3+ months until retirement; Gregor is back from the Cape; Vanessa did her fall season plantings; Carol and her son, were top Coldwell Banker agents Nationally and earned a trip to the Breakers in FL for her family. Erin presented at a conference in Chicago (did you see Mimy? Mimy did you see Erin?). Jim and Lisa have been experiencing the beauty of the Trustees properties in and around Ipswich with family.
Happy weekend to you. Monday begins Phase 11. I hope to see you Sunday for the stretch, sprint & breakfast.
Mike
p.s. Are you coming to the stretch, sprint & breakfast? Would you please reply now to RSVP?
p.p.s. Got Feedback? Please reply now to share.
p.p.p.s. Sept is Guest Month. If you know someone who would love what we do and can do what we do, invite them to come train with you. You can email introduce them and I'll take it from there.
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