Hi Friend!
Happy break out the warm clothes Monday to you!
Today is week 3 of Phase 11 and we're off to a great start. The 6am and 9am attendees set PR's during EVERY part of the workout (Core, Power, Strength, Conditioning) today and I anticipate it'll be this way tonight and the rest of the week.
Paddy O's
Yesterday, Helen and I, were sponsors at the Paddy O's 5K run and we saw lots of current and old faces (Team Kern, Team Vaghar, Team Kett, Team Gallivan, Christine Murphy, Nell & Pavel Keisel, Maura Harrington, Marc Gromada, John Panica, Regina Lavelle and probably more). Jim Pelis, who I didn't see, started at the front (way to go JP) and passed 16 people during the final 1/4 mile. Christine Murphy set a time PR and I did 12 pull ups during dead time, so it was a good day for all.
Marisa
Tonight Marisa returns to coaching this week from her foot injury. She's both healed enough to demonstrate, though there are no formal demonstrations this week only demonstrations by request so in some ways she'll have more time to heal.
Cardio Minutes - Week 2
Time Day 1 Day 2 Day 3 Total
6:00am 19 22 19 60
9:00am 19 19 19 57
6:30pm 19 19 19 57
Please reply now to report your wk2 cardio minutes (FL/WL).
Spartan Race - T - Minus 3 Weeks
We're 3 weeks away from the Spartan Race, which means we're on week 2 of the Spartan Workout Plan. If you'd like to be a part of the team, groupon has a promotion right now for almost half off. We'll be doing a group workout this weekend if you're interested in training with us. More details to follow come Friday.
Private Measurements
7-9a, Sat, Oct 24 @ MC
RSVP goes out at 1pm on Th, Oct 22.
*When you measure every phase, expect to see positive changes, you will live differently leading up to PM. You won't splurge on Th or F, you'll be more thoughtful about sleep and workouts b/c you'll want to feel good seeing your results and not feel bad b/c you lacked discipline. Plus, when you're really serious about living and being your best self you'll be thoughtful with your nutrition every T / W / Th because you know weekly weigh ins are on Th / F.
Gift Certificates - 3 Day Promotion
Every year, Helen and I prepare for the charity donation and gift giving season by preparing a number of marketing materials, one of which are gift certificates. This year our promotion was a 1-month pass to a phase of boot camp for you and a buddy (value $310/person). We have some left and since they expire at the end of the year, I'm running a special promotion, where you can donate any amount, choose where you'd like the donation to go (school, food bank or toys for tots) and you'll be able to gift one of these passes to someone who'd like to be more awesome like you. Again, these expire this year and the registration deadlines are coming quick, hence the sweet opportunity. Donate now and give the gift of change!
That's all.
See you soon.
Your coach,
Mike Alves
p.s. what were your cardio minutes last week?
p.p.s. donate now to give the gift of change!
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