Hi Friend!
Wild Tuesday to you! 2019-2020 School Year will finish virtually in MA and Gronk is back and traded to "Tompa Bay" (R).
How are you and how was your Marathonless, Shelter-in-Place, Patriot's Day?
The Alves Family ordered Vivi's next big girl bed as her head and feet are now basically touching the ends. Exciting times waiting for delivery. And today Vivi had a milestone. We rode our horses (bikes), buttercup and jelly, to the Harbor Walk by the JFK Library from home (a 90-120min walk), which was a PR for biking distance for her (my battery is at 3% daddy), and were so lucky to discover our secret beach was LOADED with shells (big shells, little shells, teeny-tiny baby shells) and soft glass pieces. Lucky us.
Phase 5 - April 27 - May 16, 2020 (3on, 0off)
- DB Load = 20-40% (5% increase)
- Most every exercise progresses with a skill challenge.
- Strength Circuit takes out 3-1-1 tempo and adds 6m45s Density Circuit.
- Still a strength phase.
- Slight increase in load = increase in strength & muscle building
- increased volume = increased work capacity, fat loss, muscle definition
- themes: fat loss, muscle definition, beach season #1 & summer sports
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| | P5, Warm Ups Here are the warm ups if you workout on your own and/or if you want to review and/or print, review and memorize so you can know what's coming better.
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| | P5, Workout A - Virtual W-A this phase is our linear day. Many people thought the linear day was the more challenging of the days last phase. You could call this your "heavy day". |
| | P5, Workout B - Virtual W-B this phase is our lateral day. Many people thought this was our less challenging day last phase. You could call this your "lighter day", though now that we've added a Level 3 to pull overs (pullover to skull crushers), weights to the lateral lunge (formerly lateral squat) and 1-leg bridge, will feel more challenging. Plus the lateral squat was intentional to reduce lower body soreness by having to decelerate in the frontal plane if you did a lateral lunge (new pattern = mucho soreness). Now we'll step away like crazy and add weights to the step so we progressively overload you.
Actually you'll be progressively overloaded in 3 ways with the step, addition of the load and the density circuit. |
| | P5, Workout A - In Class There are no plans to return to the gyms for P5, however if you have access to the full equipment, here's the full workout card. |
| | P5, Workout B - In Class Again, if you have access to the full equipment (MB's, pull ups, TRX), this might be of interest to you. |
| | Cool Down You have these memorized right? |
| | Nutrition Habit New Phase. New Card. New Habits.
What do you want to practice the next 3-4 weeks? Make sure it's easy enough that you have a 9 out of 10 confidence you can do it. Make it easy so on the tired, stressed, tough days, it's still simple to do. Attach it to another habit you already do, so it's even easier to stick to. |
| | Cardio Minutes - Week 4 Looks like 15min / workout is the best I could squeeze out last phase. Please reply with your minutes now if you haven't already. What gets measured gets managed. If you're home more and going out less, it's great fun to build in new daily rituals with the extra commuting time you've gained.
Get extra minutes: - either first thing in the morning.
- before or after breakfast
- after a workout
- before or after lunch
- before or after dinner
Bonus Week I recognize that not everyone can do bonus week. I recognize that I sent out the sign ups late Friday night. I recognize all the zoom links are frustrating to keep track of.
The best trade date on the calendar would have been the last week of Phase 13, but that would have resulted in a 3 week year end break and no one loved that option in previous years.
I considered earlier weeks in the spring, but Covid-19 makes it hard to predict.
Summer already is 3 weeks on, 1 week off, so that's out.
The fall, assuming Shelter-In-Place is over, has 16 weeks to choose from, but I love the momentum that continuous training brings for you after summer break, so it was a choice between the last week of September (too soon), the last week of October (still too soon) and the week of Thanksgiving (ideal), except we already have Th / F off, so then we'd have to add 2 more off days and it just got too complicated.
So a pay option is what I decided on.
You can still sign up and could even get (3) workouts in depending on when you read this.
6 & 9am, Wed, Workout B 6:30pm, Thurs, Workout B 6 & 9am, Fri, Workout A
Stretch 8am, Sat, April 18 to May 16 (5 consecutive weekends) Many members said they were getting stiffer from both the new phase and from working from home.
Members asked me if I'd consider adding a stretch day on Saturdays.
I love stretching. I've always loved stretching. I like yoga, but I love stretching.
We roll (~10min), stretch (~36min), do stability (~9min) and mobility (~5min).
It feels good. We spend a ton of time focusing on breathing with the stretches and if you do it right, not only do you feel like gumby, relaxed & happy, but you should feel core fatigue at the end if you fully exhale each time through pursed lips.
You can still sign up. Come get stretched out with us. Work + Rest = Success.
Shout Outs - P4, Perfect Attendance: Alicia Straus, Marisa Cimino, Dana Dornbusch (+1), Walter Piescik (+1), Christine Murphy (+2), Joshua Gann, Michelle Crowley (+4), Lauren Coyne (+1), Peter Kelly (+3), Julie Levin (+3), Madeline McNeely (+3), Sean Crowley, Melissa Mullen (+2), Paula Pollis, Michaela Millot, Julie Tishler, Stephanie Bucci (+3), Marc Steinberg (+3), Elizabeth Dean, Diane Gomez, Amita Vasi, Paul Gomez, Gregor Rohda, Melissa Locke (+1), Emily Snell (+1), Matt Burke and Lisa Listerman. This feels great. Way to go!
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| | Marc Steinberg for finishing at least 1 side of his workout card and coming 1 workout short on the B side. |
| - Cardio Minutes Goal, P4, Wk3 (F=250, M=175): Alicia Straus (394), Marisa Cimino (300), Walter Piescik (210), Peter Kelly (560), Julie Levin (260), Sean Crowley (255), Michaela Millot (365), Julie Tishler (330), Stephanie Bucci (275), Marc Steinberg (347), Elizabeth Dean (270), Amita Vasi (260), Gregor Rohda (409), Ed Pollis (265), Scott Timmins (210) and Lisa Listerman (410). A strong heart feels good. High Five for hitting your cardio goals. Remember, keep it simple. You can walk on a good day and a bad day. It's not intimidating. Go for a 5min walk. Schedule out your cardio minutes onto a master weekly schedule. Make it walking. Get gear for all weather. As you get in better shape, maybe that walking time is a run, or sprints or jumping rope or a bike ride or playing a sport or a dance party to a fun playlist. What gets scheduled gets done!
- Lisa de Lima on the birth of her 2nd grandchild! Yay for Lisa!
- Welcome back Scott Timmins and Lisa Listerman! We missed you and it feels natural, familiar and great to see you back training with us. You still got it!
- Melissa Mullen for being on the front lines @ MGH leading such a giant staff of nurses (like 150) and managing a lot of ICU floors. Thank you.
- Happy Birthday to all our April babies: Ozge Getkin, Sarah Preis, William Savage, Eric Getkin, Joshua Gann, Mimy Wang, Melissa Mullen. Woot, woot! This sure is a birthday year you won't forget anytime soon. Wishing you creative ways to make it memorable.
Encouragement You know shelter-in-place won't be forever. You know things will go back to normal at least a more familiar normal compared to before. You know there are hard things everyone is going through. You know you're not alone. You know everything is relative. You know the days are getting longer. You know the days are getting warmer. You know how to eat to make yourself feel good. You know how to move to make yourself feel good. You have enough. All you need is within you now. You have your own equipment. You have a supportive and caring community. You have me and I care about you. You have yesterday's lessons. You have today's opportunity. You have tomorrow to prepare for and start anew. 1 Day At A Time
Making lemonade,
Coach Mike
p.s. what'd you do for cardio minutes? please reply now! p.p.p.s. keep it simple. schedule it. make it simple to start. show up. do it.
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