Check out the link below for a photo album from the 8-23 FitWit party. Thanks to John and Kristie for hosting . . . and thanks to Kristie for pulling out her sweet hat collection for everyone.
http://picasaweb.google.com/emailjsitton/FitWitParty?authkey=7tHYuTeTwns
Sunday, August 31, 2008
Saturday, August 30, 2008
Run for the Park
What a great turnout for the Run for the Park in Grant Park!!
FitWit was well represented, not only at the start of the run, but also at the finish line. Congrats to Julie, Mark and Jill all placing in their age groups. And thanks to all you campers who finished the run in FitWit style with a quick "Wheel" demonstration at the end.
Have a save and happy Labor Day. See you Tuesday!
Friday, August 29, 2008
East Atlanta Strut - September 20
6 PM Jessica is organizing a FitWit float for the parade. This is usually a great time, so we need people to sign up to be in the parade. We'll march with sweet headbands and knee socks, and maybe we could play some "Eye of the Tiger." There's even talk of turning the Green Demon into a Kettle bell to act as a float. Post if you are interested in the parade and if you have any good ideas to make a scene in the parade(no nudity please). We'll also try to get some of our kids from the Jackson High School fitness program to march and carry the Foundation banner. The parade starts at 2 pm.
We'll also run the 5K as a group for this race as well. More info is available at
http://www.eastatlantastrut.com/
We'll also run the 5K as a group for this race as well. More info is available at
http://www.eastatlantastrut.
August 29 - Partner Pentathlon
In the spirit of the Olympic Games - the Partner Pentathlon! Five events that will test your intestinal fortitude. Lowest combined time wins the glory.
Event 1: 15o wall balls
Event 2: 400 m run and 30 kettle bell swings
Event 3: 75 push-up burpees
Event 4: 250 lunge steps
Event 5: 8-4-2 sprint
6 am champs: Dr. Ed and Stephanie
7 am champs: Jason(and Aaron) and Katie
Event 1: 15o wall balls
Event 2: 400 m run and 30 kettle bell swings
Event 3: 75 push-up burpees
Event 4: 250 lunge steps
Event 5: 8-4-2 sprint
6 am champs: Dr. Ed and Stephanie
7 am champs: Jason(and Aaron) and Katie
Thursday, August 28, 2008
August 28 - Rooftop Tour
Endurance work today: 35 - 40 min. rooftop tour @ Jackson High School.
5 Stations:
Turkish Get Up
Push-up Burpee
Lunge
Dips
Double Unders
5 Stations:
Turkish Get Up
Push-up Burpee
Lunge
Dips
Double Unders
Tuesday, August 26, 2008
Pete the Cat author at Healthy Hound
Mr. Eric, author of Pete the Cat, is coming to Intown Healthy Hound & City-Kitty Saturday August 30th 12:00pm-2:00pm to tell tales, sing songs and sign books!
About The Author: Eric Litwin is a book writing, guitar strumming, banjo picking, four time national award winning, two hundred performances a year giving, tale telling, song writing, CD producing, folksy fun type of guy. His dynamic performances blend song and story together into a joyful cultural arts experience. WWW.EricLitwin.com
Get Your Copy Today!
This hard cover book with magnificent full color comes complete with a music CD of the story for $17.95. Would make an excellent gift or keepsake for yourself.
Now available at Intown Healthy Hound & City-Kitty, buy yours today to be sure you have a copy at the signing!
August 26 - Runnin' in the rain
Kudos to those campers who braved the rain this morning.
6 x 200 meter run
Band ladders with biceps curls, shoulder press, side raise, squats
Great job today!
Monday, August 25, 2008
Summer Shade Booth Help
Anybody want to help man our FitWit Foundation booth?
We need some volunteers for both Saturday and Sunday (noon - 5 pm) We'll simply be passing out fliers and information about FitWit and The FitWit Foundation.
Please post your day and time slot (1 hour).
Ex: Josh Sat. 12 - 1 pm
Thanks folks.
We need some volunteers for both Saturday and Sunday (noon - 5 pm) We'll simply be passing out fliers and information about FitWit and The FitWit Foundation.
Please post your day and time slot (1 hour).
Ex: Josh Sat. 12 - 1 pm
Thanks folks.
August 25 - The Victoria
Newbies: The Marnggie
50 pushups
50 pushups
10 pull-ups or 20 rows
20 Slam Balls
20 burpees
Run 400 meters
Compare times to August 1.
Vets: The Victoria
Run 1200 meters
20 rows or 10 pull-ups
20 barrier jump/med ball push-ups (up for a jump over and back after each one. Essentially this becomes a barrier jump push-up burpee on the ball.)
20 squat jumps
20 shoulder press with kettlebells or sandbag
Run 800 meters
30 rows or 20 pull-ups
30 barrier jumps
30 med ball pushups
30 squat jumps
30 shoulder press with kettlebells
Run 400 meters
40 rows or 30 pull-ups
40 barrier jumps
40 med ball pushups
40 squat jumps
40 shoulder press with kettlebells
Compare times to August 4 or August 5.
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Saturday, August 23, 2008
Friday, August 22, 2008
Mario's Play
Mario will be performing in a play on Saturday called The Mannequin.
Shows: 4 pm (edited version) 7 pm (unedited)
College Park Auditorium - 3630 Main St. College Park, Ga 30337
$12 advanced tickets - $20 at the door - $15 online - www.myspace.com/themannequin
Shows: 4 pm (edited version) 7 pm (unedited)
College Park Auditorium - 3630 Main St. College Park, Ga 30337
$12 advanced tickets - $20 at the door - $15 online - www.myspace.com/themannequin
August 22 - Donkey Kong Jr. & 3-man relay
Donkey Kong Jr.
15 minutes - 15 reps at each station: push-ups/bench jumps, squats/burpees, band high pulls and shoulder presses
15 minutes - 15 reps at each station: push-ups/bench jumps, squats/burpees, band high pulls and shoulder presses
15 minutes - 3 man relay race around cyclorama. One person runs, one person completes exercises, one person rests. Goal is to complete the following exercises:
200 side plank touches - rotate after every 5 touches
100 squat jumps
200 sit-ups with a foot hold if needed
100 diamond push-ups
Finish with 100 jumping jacks as a team
Thursday, August 21, 2008
August 21 - Bring a Friend Day
Thanks for bringing your friends today!
15 min. circuit each:
- Playing Card circuit:
Run 100m
Lunge 30m
Bear crawl 30m
Crab walk 30 m to cards.
Spade: Burpees
Heart: Pushup
Club: Squat
Diamond: Pushup
Joker: 20 reps of everything
2.
100 jump ropes - 20 thrusters – 20 slam balls – 20 body rows- 20 kettle bell swings
Last thing: plank circle races as a group. Divide into 3-4 teams for this race.
Wednesday, August 20, 2008
Summer Shade T-Shirt Order Form
Please post your size to comments. Make checks payable to "The FitWit Foundation" - $15 and drop off at camp this week.
Tuesday, August 19, 2008
Homework
3 parts after a 10-minute warm-up:
1) Do as many toe push-ups as you can do in a row without rest. Begin by starting at the bottom, belly on the ground. Push yourself all the way up. That's one. Every push-up after that, you have to go down below the point where your elbows are bent at 90 degrees. Record your total.
2) 100 squats. Watch this video by CrossFit and then perform 2 or 3 sets of 10 squats with a partner or watching yourself in the mirror. Watch the video again and repeat until you have completed 100 squats. Where are your problems with the squat as compared to the video?
3) Light jog, bike or swim for 20 minutes.
If you do this homework, please post your push-up scores and squat critiques to the comments.
1) Do as many toe push-ups as you can do in a row without rest. Begin by starting at the bottom, belly on the ground. Push yourself all the way up. That's one. Every push-up after that, you have to go down below the point where your elbows are bent at 90 degrees. Record your total.
2) 100 squats. Watch this video by CrossFit and then perform 2 or 3 sets of 10 squats with a partner or watching yourself in the mirror. Watch the video again and repeat until you have completed 100 squats. Where are your problems with the squat as compared to the video?
3) Light jog, bike or swim for 20 minutes.
If you do this homework, please post your push-up scores and squat critiques to the comments.
August 19 - Wheel or Sweet 16
Split groups:
“Sweet 16”
100 meter run
16 burpees
100 meter run
16 Star jumps
100 meter run
16 Dips
100 meter run
16 KB clean and press or sandbag clean and press
OR
5 min. wheel
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)
Ins and outs running for 10 min. (run straights/walk curves)
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