FitWit: April 2008

Wednesday, April 30, 2008

April 30 - Homework

5 rounds

50 jumping jacks
40 mt. climbers each leg
30 tuck jumps
20 sit-ups
10 diamond pushups (hands close together forming a diamond with the index fingers and thumbs)

Go as fast as humanly possible!!

Tuesday, April 29, 2008

April 29 - The Marching Band of Death

Combined two classic FitWit workouts - I'm with the band & The march of death = I'm with the band on the march of death.

Monday, April 28, 2008

April 28 - The Tour of Grant Park

FYI for those of you that didn't take the tour today - WE WORK OUT RAIN OR SHINE!

I think it may be time for a haiku contest to memorialize today's tour. (No Greg, you can't submit an entry because you didn't take the tour today.)

It rained on the tour
The strong still came out to play
There's still 6 PM

Shoes are soaking wet
Pavilion smells like urine
Still a good workout

Sunday, April 27, 2008

Schedule for week of 4/28

Monday - Grant Park
Tuesday/Thursday/Friday - Southside

Friday, April 25, 2008

Tina What? Tina Who?

People, check out these pics of Tina from 2006. FitWit done treated her right, and she don't mind me sayin so!

April 25 - Partner Work

Partner Work(Same fitness level)

3-man game - Sprint with 50 mt. climbers - then 100 lunges, 100 situps, 100 pushups, 200 jj

Partner - Ladders

Pullups or Body Rows
Wall Balls
Bi Curls
KB Swing
Band Side Raise
Dips

Group hips

Thursday, April 24, 2008

April 24 - The Dr. Ed

The Dr. Ed

10, 9, 8 . . . . 1

Burpees

Plyometric Pushups

Bar Thrusters

Slam balls

Complete 400m run before evens; Complete 50 Double Unders or 150 Jump Ropes before odds

6:00 AM	Dr. Ed
Alicia	34:22
Amanda	40:58
Andrea
April	40:07
Betsy
Blair
Bob	39:15
Brad	43:43(3)
Bryan	31:52
Byron
Carla
Cassi	38:56
Catherine
Celeste	40:49(9)
Chantel	35:38
Chris
CJ
Cotena
David
Dawn R	40:21
Dawn S	35:13
Donna	38:45(8)
Ed	20:47
Elizabeth	36:42
Greg
Heather P
Jackie
Jelena
Jenny
Jerome
Jess B
Jesse	39:48
Jessica	40:21
Jill	35:25
Kevin
Lauren	32:37
Lawrence	33:18
Lisa B
Luke
Mandy
Mark	32:37
Nicole
Patrick
Ron
Scott W
Serap
Shalya	39:02
Susan	37;12
Suzzette	41:17
Tammy G	41:47
Tangela	35:38
Telly	40:46
Than	35:25
Todd	31:21
Tonya
Victoria
Wendy T.

7:00 AM
Alison
Amy
An
An Louise
Andrea	35:05
Anitra	41:17(5)
Ann W
Aubrey
Charisse
Didi	42:52
Janice	43:40(6)
Jason	36:51
Jennifer	40:28
Jenny
John	35:24
John T	40:11
Keegan	40:58
Keely
Lateef	44:00(3)
Leigh
Lisa Bur.	37:52
Mary	37:28
Megan	34:15
Melissa
Meredith
Michael	43:20
Michelle
Muffy
Nathalia	44:20(4)
Neil	40:16
Nicolas
Richard
Ruth	41:58
Scott	41:36
Scott L	40:27
Shawn	42:30(3)
Stacy	36:20
Stan P
Susanne
Tiffany	40:00(6)
Tina	37:29
Tom
Tony	41:23
Victoria
Wallace	43:05
Wendy	44:25

9:30 AM
Alan
Alyssa
Amy	40:27
April
Ashley	40:00(4)
Ashley W
Brandi
Caryn	40:00(4)
Gigi
Heather
Jamie	40:00(2)
Jamie S
Jessica A.
Julie	34:34
Lara
ME
Nancy
Terri

6:00 PM
Anatol
Bri
Brooke
Brooke
Carla
Catherine W
Catherine W
Dwight
Erin
Eve
James
JD
Jen	41:07
Jess K
Jill
John
Kevin
Kristie
Michelle B
Michelle S
Natalie
Rachel
Rebecca

Wednesday, April 23, 2008

Dance 411 Show

"A NIGHT ON THE POLE 2" Sunday April 27th, 2008 @ 7:30 pm. Sit down, grab a drink and enjoy Dance 411's second pole dance showcase! Featuring tasteful choreographed pole dance routines from the best pole dance students and dance professionals in Atlanta! Minimum age 18 for admittance, 21 to drink. Door price $25. Online presale = $17. Use discount code "FITWIT" for additional $2 off ($15) the online presale rate. Visit www.poledanceatlanta.com for details and ticketing.

April 23 - Homework

Run a 5K (3.1 miles) - Chart your course with www.mapmyrun.com Record your time!

OR

Show up Saturday to our workshop/workout.

Tuesday, April 22, 2008

April 22- Split Workouts: Mile, Tabata, 5-min Wheel

Yes - same post as Monday.

½ group – doing Monday’s workout, the other ½ does Tuesday’s

1. Timed Mile

2. Tabata Push-ups, Sit-ups, Squats

10 min. circuit (rotate every 45 sec. – 15 sec. To move between stations)

1. Handstand holds or DownDog pushups

2. Jump Rope

3. Side Raise

4. Plank hold

2nd 1/2 group

5 Minute Wheel – Count reps

Burpees – Wall Ball (guys take15lb or duct tape – girls take 10-12lbs)– KB High Pull (guys take 30lb + up) – Barrier Jumps (over/back is one, jumping over nothing = 4 times for 1 rep) – Thrusters (guys with red bands & big bars, girls with green bands and small bars)

(12-15 min) Superhero – 100 superman, run 200m, 50 total spiderman, run 200m

6:00 AM	Mile	Tabata (Pu/Su/Sq)	Wheel
Alicia	7:48	11/17/19	369
Andrea Y	8:03	9/16/18	367
April	7:27	15/12/10	ns
betsy	7:10	11/10/19
Bob	7:11	10/10/16	232
Brad	8:30	8/10/13	235
Bryan	7:21	12/19/25	293
Byron	9:30	12/11/15	202
Carla			264
Celeste	10:11	7/10/12	240
David	7:07	12/19/18	326
Dawn R			241
Dawn S.	7:45	7/17/16
Donna	11:24	ns/9/16	182
Ed	6:50	18/19/10	453
Elizabeth	7:26	10/12/15
Greg	8:27	8/7/9
Heather P			222
James	7:11	6/14/10
Jerome	7:40	11/14/20
Jess B	6:31	ns
Jesse	7:44	6/7/15	223
Jessica	7:05	9/9/18	381
JD	9:16	8/15/16	235
Jill	7:15	9/21/15
Kevin	5:48	4/9/12	ns
Lauren	7:15	7/ns/15	332
Lawrence	8:03	15/20/15
Lisa	7:46	9/11/15	368
Luke	11:13	4/3/9	136
Mandy	11:24	4/11/ns	219
mark	6:17	7/12/13
Nicole	9:01	9/10/15	255
Patrick	6:41	8/12/14
Ron	8:32	9/11/16	270
Scott W			263
Susan	8:35	8/15/10	312
Suzzette	11:02	8/7/12	296
Tammy G	10:29	11/14*/14	253
Tangela	8:35	5/9/12	391
Telly	6:28	9/15/16
Than	6:31	7/14/19	300
Todd	6:31	11/13/22	320
Tonya	8:27	5/16/19	322
Vanessa			242
Victoria	6:55	8/12/17	359
Wendy T.	11:30	8/ns/14	197

7:00 AM	Mile	Tabata (Pu/Su/Sq)	Wheel
Andrea	7:20	9/16/15	345
Anitra	14:51	8/9/10	186
Didi	11:06	7/9/9*	298
Janice	13:33	10/15/15
Jason	6:47	5/17/15	335
Jennifer	9:58	8/11/8	313
John T	8:08	3/7/5	ns
Lateef	12:06	40244	150
Leigh	11:09	12/4/10	164
Mary			386
Megan	7:12	10/13/14	308
Meredith	9:29	7/8/13	275
Michael	7:09	6/8/8	266
Muffy	9:19	6/10/13	242
Nathalia	13:18	4/4/8	160
Neil	7:50	4/8/11	169
Nicolas			210
Richard	7:29	4/10/14	272
Ruth	8:20	5/12/14	304
Scott H	7:52	2/9/9	201
Scott L	19:34	3/2/2	179
Shawn	11:25	5/5/9	112
Stacy	6:35	8/12/15	324
Stan P	8:18	7/7/10	172
Susanne	7:29	10/18/17
Tina	9:02	4/13/13	254
Tony	9:13	4/8/9	204
Vicki	9:25	5/7/8	200
Wallace	9:22	8/8/10	209
Wendy	10:39	7/10/13	200
9:30 AM	Mile	Tabata (Pu/Su/Sq)	Wheel
Alan	7:21	8/7/14	275
Amy	9:04	5/9/14
April	9:08	9/10/11	273
Ashley W	ns	5/9/9
Caryn	16:07	5/4/8
Gigi	10:30	8/8/12
Jamie S	9:12	7/4/12	269
Lara	ns	12/11/ns
Jill B	7:43	5/9/12
Julie	6:53	10/9/18	326
ME			269
CJ	8:45	16/20/15
Ann	12:48	4/6/10
Nick	9:24	5/3/6
Ann W	9:27	8/5/8
6:00 PM	Mile	Tabata (Pu/Su/Sq)	Wheel
Alan	6:25	5/11/13	196
Alyssa			252
Brooke	7:29	8/10/15
Carla			211
Eve			181
JD	9:16
Jen	7:47	6/10/13	190
Jess K			252
Jill	7:26	4/8/11
John	9:59	7/7/14	230
Kevin			252
Michelle S	8:39	8/14/15	281
Natlalie			303
Rebecca			331
Kathy	11:09	5/6/10	228

Monday, April 21, 2008

Saturday, April 26 Training Workshop

Please post to the comments if you plan on showing up for the Saturday, April 26 FREE workshop.

We'll be teaching in-depth on POSE running, pull-ups, cleans, double-unders & handstand push-ups. We'll follow the instruction with a 20 min. workout.

9 - 10:30 am

End of Camp Rafting Trip

6 am camper, Bryan, is organizing a white water rafting trip for May 25.

http://www.wildwaterrafting.com/nantahala.html

Space is limited, so please respond to this post in the "Comment" section if you'd like to go. It's an all day trip and lunch is provided (I think). Travel time is about 2 hours from Atlanta. Cost - $102.50

April 21 - Split Workouts: Mile, Tabata, 5-min Wheel