Good afternoon.  I am rushing to get this out to you as I’ve got to pick up Vanessa and my other little sister, Emily, so I can head to Wmass.  I just wrote an article for you called 3 Tips for Peaking on Race Day as well as a brief Week 2 Recap.

Click Here for 3 Tips for Peaking on Race day

This week’s agenda:

  • P8 Overview
  • Cardio Minutes
  • P8 Schedule
  • Columbus Day
  • Guest Day
  • ND & GST
  • Nutrition Handout
  • Races

P8 Overview

4 Weeks of Programming.  3 Different Routines.  Weekly Progressions and Themes.  Per Workout Undulation.

Week Day 1 Day 2 Day 3

All Columbus Day Classes are Rescheduled (see below)

Progression / Personal Record Week

WA#3:  Progression

(S) 60:60, Personal Record (PR)

(F) Butt Finisher PR

© Shuttle Run-Regular

WB#3:  Progression

(S) 20:10, PR

(F) C. T. Get Ups-ED

© Do Anywhere-ED

WC#3:  Progression

(S) 30:60:90, PR

(F) Inverted Pyramid + Constant-ED

© SAG-Speed


Challenge Week

WA#4:  Challenge

Challenge #1:  Team

WB#4:  Challenge

Challenge #2:  Team

WC#4:  Challenge

Challenge #3:  Individual

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 16 27 19 62
9am 17 25 20 62
6:30pm 16 25 16 57

Week 3 Goals:

Rookies / Returning Boot Campers:  males = 175, females = 250

Please report cardio minutes here:

P8 Schedule

Week M T W Th F Sa Su
10/11 NO Classes

Columbus Day






6:30pm-GD 6am





10/18 6am



6:30pm 6am




6am 8am-M

GD = Guest Day

ND = Nutrition Discussion

GST = Grocery Shopping Tour

M = Measurements

Columbus Day

No classes on Columbus Day, Monday, October 11, 2010.

Class schedule is:

6am, T / W / F

9am, T / W / F

6:30pm, T / Th / F

*Note:  Columbus Day weekend or any 3 day weekend for that matter is a great opportunity to make gains or set yourself back.  You can catch up on sleep, get quality training in, shop, prepare and consume high quality and nutrient dense foods, which will result in you feeling younger, more fit and looking great or you can do the opposite.

Here are 3 different workouts you can do this weekend:


Hip Finisher

Shuttle Runs

40:20 Drop Sets
Hip Finisher
Straight Ahead Sprints


Scissor Jack Finisher

Shuffles w/ Burpees

Guest Day

We like guests.

Non-Local / Out of Town Guests are welcome to participate anytime so you, nor they have to skip a beat with your training and you can create a new bond together.

Local Guests are welcome to participate on the middle classes of the 3rd week only.  Guest Day builds your support circle and lets your friends understand better what you do to look and feel so great.

  • 6am, Wednesday, 9/13 @ B&G Club
  • 9am, Wednesday, 9/13 @ Mackenzie Center
  • 6:30pm, Thursday, 9/14 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Click Here to download and e-mail your guest a registration packet to complete.


10-12pm, Sunday, October 17 at the Boys & Girls Club and Stop & Shop.

Nutrition Discussion & Grocery Shopping Tour

*Reading, Writing and Arithmetic.  Imagine wandering through life without the ability to use those skills.  Now imagine how bad your life’s going to be in the 21st Century if you’re left behind not knowing how to eat to reduce disease risk, transform your body and improve performance.  Save the date!

Nutrition Handout

Please click here to review the Nutrition Handout for the upcoming Nutrition Discussion.


Good luck to the Tufts 10 K runners this weekend.  Please review and use as you see fit the 3 Tips for Peaking on Race Day article.

There is a B&G Halloween 5k run coming up and a Paddy O’s 5k run coming up that some of your peers are participating in.  If you’re interested in running it, let me know and I’ll put you in touch with your teammates and see if you can train together.

Burn & Earn Baby!

Your coach,

Mike Alves

Newton Boot Camp

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