February 29 - 3 Station Work

3 10 min. circuits:

1. 10 pullups – 10 wall burpees – 10 width runs
2. 100 jump ropes – 50 wall touches – 20 dips
   
3. 5 get ups each arm – 5 cleans
   

Group Ab Work

Next Social - March 11

We'll be at Dakota Blue on March 11, 7 - 10 pm. We love the Tuesday night socials because we don't have the early morning wake-up call.

We tried to get Whirly Ball for March 22 or March 29, but they are booked - unless we want to go from 9:30 - 12:00. For one of those Sat. nights, we'll look into maybe a roller skating outing or, if nothing else, a little house party.

Feb. 28 - 3 - 2 -1 drill

Run 1200 meters (6 laps around cafeteria)

20 pushups

20 tricep extensions

20 tuck jumps

20 squats

20 shoulder press

Run 800 meters

40 of everything

Run 400 meters

60 of everything

6 AM roster	3-2-1 Drill
Alan	41:00 (2,3/5)
Alicia C.	37:34:00
Andrea
Betsy R.	40:31:00
Blair
Brad
Bryan	30:40:00
Byron	40:55:00
Carla	41:00 (2,2/5)
Cassi	38:12:00
Catherine
Cathy	32:59 (2)
Courtney
David	37:33:00
Dawn R.
Dawn S.	40:26:00
Ed
Elizabeth	40:40:00
Gigi
Greg	40:16:00
Heather	41:14:00
Jackie	37:24:00
James
Jason	33:24:00
JD	41 (2)
Jeff P.	40:40:00
Jelena	41:00 (2,4/5)
Jenny W.
Jerome
Jess
Jesse	41:00 (2,4/5)
Jessica
Jill	35:12:00
Kevin R	41:00 (2,1/5)
Kristi K
Lauren	39:48:00
Lawrence	38:22:00
Lisa B
Mark
Nan
Nicole	39:54:00
Nicole C.
Patrick
Richard
Serap	39:13:00
Shalya	37:15:00
Susan
Tangela	40:12:00
Telly
Than	39:48:00
Todd
Tonya	33:44:00
Vanessa	41:00 (2,3/5)
Victoria	37:24:00
7:00 AM
Alison	41:00 (2)
Andrea	36:13:00
Ashley
Aubrey	41:00 (1)
Brandi
Carla
Charice
Jason
Jenny	42:10:00
John	32:14:00
John T.	39:16:00
Kate
Keegan	41:00 (1)
Marie
Megan	41:00 (1.5)
Melissa
Meridith
Muffy
Preston	41:00 (20 p/u)
Rachel	40:24:00
Ruth	43:49:00
Stacy	41:00 (4)
Susanne
Tiffany	3rd run
Tina	42:52:00
Tom	41:00 (2)
Tony	42:10:00
Vicki
Wallace	41:00 (1)
Wendy

Chantel	36:46:00
Kenneth
Michelle	41:00 (2.5)
Mary	41:00 (4)

Lara - 43:20
ME - 46:37

6 pm
Natalie 37:21
Kristie 36:13
John 37:00 - 2 rounds
Kenneth 39:00 - 2 rounds
Alyssa - 39:17
Kevin 39:18
Carla - 36:13 - 2rounds
Wendy - 36:13 - 2 rounds
Rebecca - 40:12
Alan - 41:10
James - 41:56
Muffy - 41:55
Michelle S 44:17
Vickie - 43:33

Homework - 2/27

20-30 minutes

Alternate between running for 60 secs and walking for 30 seconds around your neighborhood or on the track. Run as hard as you can sustain for 60 seconds.

FitTeens @ Southside

We got off to a good start yesterday with the kids program at Southside.

Let us know if you're ever available on Mondays or Wednesdays, 3:30 - 4:30.

How to cope with and relieve extreme soreness!

If you exercise hard or if you are new to exercise in general, you are bound to have to deal with D.O.M.S. – Delayed Onset Muscle Soreness. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours (aka -second-day soreness). Your muscles ache and swell, and you probably have difficulty with daily activities like going up steps and even sitting on the toilet. Don’t fret – it’s normal and it’s a sign that you are must have done something right. Here are some remedies for relieving a little of the soreness:

1. Keep moving and keep showing up to camp. Movement keeps the blood flowing to your muscles and it speeds up the recovery time.

2. Take an Epsom salt bath and always stretch for 10-15 minutes after your bath or shower while your muscles are still warm.

3. Get a massage.

4. Eat right. Good protein eaten within an hour after your workout does indeed help muscle repair.

February 26 - Tabata & Toys

February 26
Southside Indoors – split group
Vets:
1. Tabata
2. 8-4-2
3. Toy Circuit – KBs – Thruster – Wall Ball – jump rope – Bench Jumps

Newbies:
1. Toy Circuit – Teach Kbs – shoulder press – wall ball – jump rope – bench jumps
2. 8-4-2 Teach dips/incline Pushups/Step ups work on squat form.

6 AM roster	Pu/Su/Sq
Alan	x
Alicia C.	x
Andrea	11/15/20
Betsy R.	x
Blair	9/10/12
Brad
Bryan	15/19/22
Byron	9/11/15
Carla	6/6/12
Cassi	7/10/17
Catherine	x
Cathy	x
Courtney	7/16/20
David	10/12/15
Dawn R.	6t/10/15
Dawn S.
Ed
Elizabeth	x
Gigi
Greg	9/10/15
Heather	11/12/12
Jackie	-/15/17
James	10/16/16
Jason	11/11/15
JD	x
Jeff P.	7/10/14
Jelena	7/11/14
Jenny W.	12/9/21
Jerome
Jess
Jesse	6/10/19
Jessica	9/8/21
Jill	8/20/18
Kevin R
Kristi K
Lauren	8/17/21
Lawrence	x
Lisa B
Mark	8/12/16
Nan	9/11/16
Nicole	10/10/15
Nicole C.	x
Patrick
Richard
Serap	6/9/ns
Shalya	8/15/13
Susan	8/11/14
Tangela	6/7/13
Telly	11/17/18
Than	7/12/17
Todd
Tonya	-/15/19
Vanessa	x
Victoria
Camper of the Week
7:00 AM
Alison
Andrea
Ashley
Aubrey
Brandi
Carla
Charice
Jason	8/15/16
Jenny	5/13/14
John	14/15/20
John T.
Kate
Keegan
Marie
Megan	10/11/12
Melissa
Meridith	12/12/16
Muffy	8/14/13
Preston
Rachel	7/15/12
Ruth	5/12/16
Stacy	8/12/18
Susanne
Tiffany
Tina	5/15/16
Tom
Tony
Vicki	7/8/11
Wallace
Wendy	6/13/18
Camper of the Week
6:00 PM
Alan	5/10/12
Alyssa
Anatol
Brianna	8/15/16
Chantel	8/16/16
Dwight	9/17/12
Erin	8/9/17
Jessica K.
Jill	5/10/12
John Y	5/4/13
Ken C
Kenneth Wayne	5/7/9
Kevin C.	11/8/16
Kristie
Michelle S	6/15/20
Natalie	9/14/17
Rebecca	10/17/18
Sarah	7/11/11
Greg	10/11/17

Feb. 25 - First Day of Camp

Nice job this morning! Scores are posted below.

Vets:
400 timed run
2 rounds of:
Run 400
Complete 50 squats
Run 400
Complete 30 burpees

Repeat as many rounds as possible in 10 min.
20 situps
20 rounds on “around the world”

Newbies:

Pushup/Situp/Squat instruction
Pushup/Situp/Squat(how many consecutive without resting) Assessments – 60 seconds
20 min circuit – AMRAP (As many rounds as possible) – 5 burpees, 10 pushups, 15 situps, 20 squats, run football field and back

6:00 AM	400m	Assm't	Sq/Pu/Su
Alan			27/15t6k/34
Alicia C.			37/5t20k/46
Andrea	1:33	14:35
Betsy R.			33/13t9k/32
Blair
Brad			21/28/35
Bryan	1:16	14:45
Byron	1:27	19:01
Carla	2:03	20:40
Cassi	1:32	18:20
Catherine			ns/12t/36
Cathy
Courtney	1:48	16:12
David
Dawn R.	1:39	22:13
Dawn S.
Ed
Elizabeth			31/14t8k/39
Gigi
Greg	1:34	18:38
Heather	1:48	19:01
Jackie
James	1:22	19:00
Jason	1:04	16:40
JD			25/20k/33
Jeff P.	1:19	19:40
Jelena	1:27	16:26
Jenny W.	1:41
Jerome	1:08	12:18
Jess	1:07	16:02
Jesse	1:12	20:02
Jessica	1:25	13:28
Jill	1:19
Kevin R			25/32/36
Kristi K
Lauren	1:25	16:04
Lawrence
Lisa B
Mark	1:08	13:32
Nan
Nicole			27/13/32
Nicole C.	1:34	18:20
Patrick	1:21	17:59
Richard
Serap	1:52	16:13
Shalya	1:21	17:21
Susan	1:47	17:02
Tangela	1:38	17:54
Telly	1:06	18:15
Than	1:18	15:30
Todd
Tonya	1:39	17:17
Vanessa			31/18/42
Victoria	1:20	15:51
Camper of the Week
7:00 AM
Alison
Andrea			37/30t2k/58
Ashley
Aubrey			28/11/27
Brandi
Carla			32/20/20
Charice			20/4t12k
Jason	1:18	14:44
Jenny	1:30	19:56
John	1:10	14:31
John T.
Kate
Keegan			30/5/40
Marie
Mary	1:33	18:22
Megan	1:30	17:05
Melissa
Meridith	2:43	20:00
Muffy	1:54	21:51
Preston			15/15t10k/30
Rachel	1:32	18:52
Ruth	1:31	17:31
Stacy	1:20	15:33
Susanne
Tiffany			25/10/30
Tina	1:33	20:00
Tom			25/19/47
Tony
Vicki	1:55	21:01
Wallace			30/20t9k/32
Wendy	2:06	21:16
Camper of the Week
6:00 PM
Alan	1:17	21:17
Alyssa	1:34	19:45
Anatol
Brianna
Chantel	1:30	16:37
Dwight	1:32	16:33
Erin			40/30t/44
Jessica K.	1:34	17:27
Jill	1:35	16:16
John Y			35/14t12k/24
Ken C			24/14t21k/24
Kenneth Wayne			26/20k/25
Kevin C.	1:23	19:30
Kristie	1:39	16:09
Michelle S	1:33	15:40
Natalie	1:20	16:37
Rebecca	1:29	15:22
Sarah

10 am
Mary Ellen 38/42/16
Jessica 1:24 19:32
Lara 2:00 17:11
Michelle 1:46 19:50
Nancy 1:31 16:33

Check out the new video

Off Week Workouts

The week off between camps is a good time to rest and recover from soreness or nagging injuries. We don't suggest doing a lot of high impact exercising in your week off because it's good to give your body a break every now and then. We also don't want you to get burned out!

You do want to do something to get the blood pumping, so try a couple of these low impact workouts:

1. Long, slow run - 30-45 minutes.
2. Biking (45-60 minutes)
3. Swimming - go through our dynamic warmup in the pool (it's actually pretty tough). Swim for 15-20 minutes.
4. Play a sport - basketball, ultimate frisbee, soccer.
5. Complete a simple series - 5 pushups/10 situps/20 squats/run 400 meters - 5 rounds.

See you on Monday!

Pictures of Isaiah

Updates on our growing boy just because I'm a proud papa.

(Click on pictures for a larger image of the man, the myth, the legend.)








Check out his sweet Cleveland Cavaliers warm-up outfit.

Feb. 15 - Last day - Assessments & FitWit Quidditch

Tested 60 sec. pushup, situp and squat.

Played FitWit Quidditch . . . . check out the video below. I'm not quite sure what to think.








2/15/2008
PU/SI/SQ Assessment
6AM
Andrea
Blair
Bob
Bryan 53/69/56
Byron
Carla Long
Cassi 28/48/55
Cotena
Courtney 33/46/61
David 47/35/60
Dawn R. 55/40/62
Dawn S.
Ed 80/80/30
Felicia 44/48/58
Greg 63/40/50
Heather Persson 41/34/41
Jackie 40/51/55
James
Jason W. 55/51/60
Jeff Persson 31/39/56
Jelena
Jenny W.
Jerome 58/70/78
Jess
Jesse
Jessica R. 32/39/59
Jessica A.
Jill 19t8k/63/58
Kevin S.
Kristi K
Kristee
Lauren 39/65/60
Mark
Nan 40/47/54
Nicole 46/35/57
Patrick
Rholanda
Richard 41/45/44
Ron 50/44/47
Serap
Shalya 30/55/43
Susan
Tangela
Telly
Than 41/46/57
Todd 52/53/65
Tonya 31/52/56
Vanessa
Victoria 20t17/49/59
7AM
Alison
Anitra
Ashley 14t23/36/40
Erica
Fred
Holly
Jason
Jason F
Jenny 33/47/47
John 60/56/65
Kate 38/39/46
Kevin C
Kim
Marie
Mary 36/43/51
Megan 48k/45/42
Melissa
Meredith 50/36/53
Muffy
Pete
Rachel
Ruth 28t/56/62
Stacy 44k/45/57
Susanne
Tina 20t/52/40
Tony 30t2/44/52
Trevor
Vicki 17/29/36
Wendy 17t/45/49
Sindy
6PM
Alan
Alyssa
Anatol
Brianna
Chantel
Dickie
Dwight
Erin
Jess King
Jill
Kelly
Kristie 42/60/50
Michelle B
Natalie
Nicole D
Rebecca
Sarah
10AM
April
Brandi
Jennifer
Julie 56/37/63
Lara 50/51/52
Lib
Nancy
Jessica A.
Erica

Feb. 14 - Valentine's Day Workout

Jump Start the Heart . . . a Valentine's Day Special

5 Rounds –

9 touch drill

10 burpees

20 pushups

30 situps

40 squats

Rest 3 minutes in between each set.

Glutes afterwards

Homework

Run a 5K and time it. Use mapmyrun.com to find to map a course around your neighborhood or meet the FitWit Running Club @ 6:30 P.M. in Grant Park.

Gauging your boot camp results

At the end of a boot camp, it’s always fun to reassess our initial measurements to see how much we’ve improved. Actually seeing progress is essential to maintaining the motivation to stick with the program. However, there are several important factors to consider when gauging your boot camp results. Think about these factors as you evaluate your camp experience:

• Your measurements include more than just your waist size, weight, and body fat. Though these are important, our first priority is better fitness, and that includes making improvements in the actual camp workouts. Did your mile time improve? How was your “Ruth” score or “Dawn” score when compared to your first effort? Can you now do push-ups on your toes instead of your knees? Changes in your body composition are a by-product of good fitness, but they are not our main goal. If your scores/times/rounds improve, your body will change!

• Hard work = results! This couldn’t be more true than for your boot camp experience. Did you commit to five days/week (with homework)? Were you on time? Did you push yourself to new limits? Simply going through the motions may produce some improvements, but it will not yield the type of life changing results that can be a reality if we work our hardest everyday.

• How quickly your body changes really depends on three factors: your genetics, your diet and your workout. You can’t do anything about your genetic disposition to burn fat and make muscle, but you can do something about the other factors. What you eat and drink is the biggest contributor to your overall fitness level. Did you follow the advice of the nutritionist? Did you cut back on sugar and spread your calorie consumption throughout the day? The other factor, your workout, also plays a large part in changing your body if you put in the effort. A workout that didn’t make you sweat, out of breath, sore, and fatigued may not be much of a workout (see previous point).

• For people who are just beginning to workout, a typical progression for seeing improvements goes in this order: 1. You feel better. 2. You look better (glowing skin, pants seem loose, etc.). 3. Your times/weights/repetitions/rounds improve. 4. Your physical assessment numbers improve (scale weight, body fat, measurements). Please note: your scale weight and measurements are typically the last thing to improve. In the first weeks and months of a new exercise routine, you are recruiting seldom used muscles and building new muscle, which will be put to use to burn fat. In the short term, however, this muscle gain will sometimes neutralize any initial fat loss it terms of actual body weight. Thus, it is common for some people to maintain the same weight for some time after the program has started. Don’t lose heart!

• You always hear us say it: “Fitness is a journey.” Sometimes, results may take a while, and when you do experience success, you’ve got to work just as hard to maintain it. The truth is, you’ve got to make fitness part of your lifestyle and acknowledge the fact that this is a long-term, on-going project. It’s unrealistic to expect to make huge improvements everyday so don’t let the short-term fluctuations distract you from the long-term goals. The joy is in the journey!

After considering these points, you can be honest with yourself about your results from camp. If the answers to some of the questions made you cringe, let’s commit to making positive changes for the next camp. We know the program works. We know the nutrition plan works. The variable is you! Are you ready to step up your game?

February 12 - The Gauntlet

Gauntlet

Campers start at a station and complete 20 reps before lunging to the next station. How many rounds in 25 minutes?

Side Raise - 20

Slam Balls - 20

Plyometric Pushups -20

Situps -20

Bronco Burpees - 20

Barrier Jumps –20 over and back is 1

KB High Pull - 20

Finished with team medicine ball races.

	2/11/2008
	The Gauntlet
6AM
Andrea	2.2
Blair
Bob
Bryan	2.1
Byron
Carla Long	1.4
Cassi	2
Cotena
Courtney	2
David	2.1
Dawn R.	1.6
Dawn S.
Ed	2.5
Felicia
Greg	2
Heather Persson	1.2
Jackie
James
Jason W.	2.4
Jeff Persson	1.4
Jelena	1.4
Jenny W.
Jerome	2.4
Jess
Jesse	1.6
Jessica R.	1.3
Jessica A.
Jill
Kevin S.
Kristi K	1.3
Kristee
Lauren	2.1
Mark	2.1
Nan
Nicole	2
Patrick
Rholanda	no score
Richard	1.3
Ron	1.5
Serap
Shalya	2.2
Susan	2
Tangela
Telly
Than	2
Todd	2.6
Tonya	3.4*
Vanessa
Victoria	2.1
7AM
Alison
Anitra
Ashley	2.1
Erica
Fred
Holly
Jason
Jason F
Jenny	2
John
Kate	1.6
Kevin C
Kim
Marie
Mary
Megan	1.6
Melissa
Meredith	1.6
Muffy	2
Pete
Rachel
Ruth	1.6
Stacy	2
Susanne
Tina	1.6
Tony	1.5
Trevor
Vicki	2
Wendy
Sindy
6PM
Alan
Alyssa
Anatol
Brianna
Chantel
Dickie
Dwight
Erin
Jess King
Jill
Kelly
Kristie
Michelle B
Natalie
Nicole D
Rebecca
Sarah
10AM
April
Brandi
Jennifer
Julie
Lara
Lib
Nancy
Jessica A.
Erica

Tuesday - We're outside

Outside workout on Tuesday Feb. 12

Monday - Feb. 11 - The Dawn

Dawn:

10 burpees

15 step-ups each leg

20 dips

25 squats

2 laps

As many rounds in 30 minutes

5 min. ab series:

30 secs. Each of situps, v-ups, ab-bike, ankle taps, reverse crunch

rest 20 secs. & repeat

Compare times to Jan. 21:

	2/11/2008
	The Dawn
6AM
Andrea
Blair
Bob	4-5
Bryan
Byron	4-2
Carla Long	4
Cassi	4-4
Cotena
Courtney	4-4
David	5-3
Dawn R.	4
Dawn S.
Ed	6-1
Felicia	4-3
Greg	4-2
Heather Persson	3
Jackie
James
Jason W.	6
Jeff Persson	4-4
Jelena
Jenny W.
Jerome
Jess	5-2
Jesse	4-4
Jessica R.	6
Jessica A.
Jill
Kevin S.
Kristi K
Kristee	4-4
Lauren	5-2
Mark	5-4
Nan
Nicole	4-3
Patrick
Rholanda
Richard
Ron	4-4
Serap
Shalya	5
Susan	4-2
Tangela
Telly
Than	5-3
Todd	5
Tonya	4-4
Vanessa
Victoria	5-4
7AM
Alison
Anitra
Ashley
Erica
Fred
Holly
Jason
Jason F
Jenny	4-1
John	5-3
Kate
Kevin C
Kim
Marie
Mary
Megan
Melissa
Meredith	4-3
Muffy	4
Pete
Rachel
Ruth	5
Stacy
Susanne
Tina	4-4
Tony	4
Trevor
Vicki
Wendy	4-1
Sindy
6PM
Alan
Alyssa
Anatol
Brianna
Chantel
Dickie
Dwight
Erin
Jess King
Jill
Kelly
Kristie	4-3
Michelle B
Natalie
Nicole D
Rebecca
Sarah

Lara - 5