Hi Friend,
Refreshing Sunday to you!
The Alves Family was up early and headed to Devens to check the progress. Railings are up, edges are painted, hardwood flooring and cabinet backing has arrived. It continues to be exciting. :-)
While Vanessa was measuring windows, presumably for drapes or blinds, Vivi and I were exploring the neighborhood. We found the secret road to the Phase 3 part of the development that 's probably breaking ground in 2022/23, and we found lots of puddles, mud and big piles of dirt to explore and we were ready with our rain gear.
Cardio Minutes - Week 2
We did 17min, M-W and 22min, Th & F. Minutes are due Monday. You want the accountability. That's a big part of why you're here. Tally them up and be ready to share tomorrow.
Record Week
This week is record week. We'll do the full program. 2+ sets per circuit. Running time. Lots of PR's.
It's Light and Fast, M / T / W (feel like you could do 3+ reps/set). Strong on Th / F (feel like you could do 1, maybe 2 additional reps/set, but not 3).
This week and next weeks empowerment weeks are where change can happen the fastest. Piggyback on them.
Plan ahead.
Prioritize your sleep.
Nail your hydration.
Eat foods that make you feel good, perform and recover.
Build in rest time.
Take timed naps.
Stretch.
Visualize yourself performing at high level. Having fun. Working hard. Feeling challenged. Meeting the challenge and surprising yourself with the energy and attitude to do just a little bit more when it's most difficult, because you can.
This Weeks Schedule
ABA-am
ABB-pm
6:00am, M / W / F - Virtual
9:00am, M / W / F - Virtual
6:30pm, M - Virtual / T* / Th*#
*In Person is @ the Mackenzie Center
#6:15-7:15pm, Thursday
Sick Policy
This week I had a cold. It started with a sore throat Saturday night, 7/10. This morning 7/18, I still have congestion. I switched in person to virtual on Tuesday night. The plan is to make it up this week by going in person on both T / Th.
It raises some questions I'd like to open for discussion. All of the members who've trained in person so far have been double vaccinated as am I. The first thing I did when I had cold symptoms was to get covid tested (I was negative).
Q: If I'm sick again, especially after 9/27 (our hopeful return to full time in the gym), do we just go virtual until I'm cold symptom free? If we used this week as an example, that'd mean we went virtual the whole week.
Q: What about members? If you have cold symptoms, do you not show up and stay home until your symptom free?
Q: Do you get covid tested?
Q: If you have cold symptoms, but you're no longer sick, so you're staying home, how can you stay in shape and get better?
Q: Are there acceptable cold symptoms people are o.k. with training around?
Q: How does the discussed T / Th virtual schedule work? The plan is to test having 6am and 9am, T / Th, as new virtual only, class times, as a way to keep the relationships we've built with our non-local members. It would be an add on membership option for local / in person members. Do you get an unlimited membership that includes both for the extra flexibility? Do you get a 2+1 or a 3+1 membership that allows you to have 1 virtual day per week? All good questions. We know virtual works. It's not as awesome as an in person experience with the toys, but its certainly effective and the convenience is fantastic.
So it's an open discussion. I welcome feedback and dialogue as we shape a policy moving forward.
Upcoming Schedule
7/19-7/25, P8, Week 3 (Record Week)
7/26-8/1, P8, Week 4 (Empowerment Week)
7/31, Mike and Family leave Boston
8/2-8/29, P9, (3 weeks on, 1 week off);
8/30-9/26, P10, (4 weeks)
9/27, Tentative Return to Full Time In Person Training (no virtual for regular schedule)
9/28, Tentative Start of Virtual Only, Trial Schedule for 6am & 9am, T / Th
9/27-12/18, Q4, (P11, P12 and P13, 12 weeks straight)
Lots to look forward too.
I wish you a recharging Sunday. Leave time to plan your tomorrow and week. Rest up and see you tomorrow for Record Week!
Coach Mike
