Schedule

Jackson High School all week. Dress warmly!

Homework

Play a sport for 45-60 minutes!

Basketball, football, soccer, frisbee - doesn't matter what you play. Just get out and get moving. Have fun!

November 26 - 4 Corner Band Drill & Soccer

4 Corner Band Drill - Run to each corner of the track to complete 20 reps of the following:
1-leg bicep curl
lunge with shoulder press
heal kickbacks
triceps overhead extension

Then, we played soccer or completed an ab circuit.

November 25 - Partner Pentathlon

Partner Pentathlon Competition

1. Complete 150 double unders (450 singles) (30 rep max. each person/doubles; 75 max singles)
2. Complete 400m run and 30 kettlebell swings before tagging partner.
3. Complete 75 Wall Ball and 75 Situps (15 rep max each person)
4. Complete 75 pushup burpees (15 burpee max each person)
5. Complete an 8-4-2 as fast as possible (on tennis court)

November 24 - Running Tabata

No rest in between tabata and run. As soon as the last tabata interval (the 8^th one) is over, your group takes off on a run around the track.
Tabata Superman
400 Meter Run
Rest 30 seconds

Tabata Push-Ups
400 Meter Run

Rest 30 seconds

Tabata Squats

400 Meter Run

Rest 30 seconds
Tabata Sit-Ups

400 Meter Run

Rest 30 seconds

Tabata jumping pull-ups or pull-ups (band assisted)

400 meter run

6:00 AM
Alicia C
Allison C
Aimee B	PUSH UP	6	SITUPS	11	SQUATS	10	SUPERMN	14	PULLUPS	6
Andrea
Ann	PUSH UP	7	SITUPS	7	SQUATS	13	SUPERMN	10	PULLUPS	*
Betsy	PUSH UP	5	SITUPS	10	SQUATS	17	SUPERMN	24	PULLUPS	7
Bob	PUSH UP	5	SITUPS	13	SQUATS	17	SUPERMN	20	PULLUPS	9
Brad	PUSH UP	14	SITUPS	14	SQUATS	16	SUPERMN	14	PULLUPS	6
Brad H
Bryan W	PUSH UP	4	SITUPS	15	SQUATS	20	SUPERMN	15	PULLUPS	13
Cassi
Catherine
Cotena
Courtney	PUSH UP	7	SITUPS	9	SQUATS	13	SUPERMN	21	PULLUPS	*
Cristine	PUSH UP	10	SITUPS	10	SQUATS	13	SUPERMN	15	PULLUPS	5
Dawn R
Dawn S	PUSH UP	14	SITUPS	17	SQUATS	15	SUPERMN	15	PULLUPS	7
Debra	PUSH UP	7	SITUPS	4	SQUATS	13	SUPERMN	18	PULLUPS	*
Donna Paul	PUSH UP	8	SITUPS	6	SQUATS	12	SUPERMN	18	PULLUPS	8
Doobie
Dori	PUSH UP	4	SITUPS	8	SQUATS	13	SUPERMN	14	PULLUPS	3
Ed
Elizabeth	PUSH UP	0	SITUPS	18	SQUATS	10	SUPERMN	25	PULLUPS	16
Felicia	PUSH UP	12	SITUPS	13	SQUATS	17	SUPERMN	21	PULLUPS	3
Greg P
Greg S	PUSH UP	3	SITUPS	13	SQUATS	15	SUPERMN	20	PULLUPS	9
Haley
Heather P
Jackie	PUSH UP	10	SITUPS	18	SQUATS	17	SUPERMN	17	PULLUPS	10
Jelena
Jenny	PUSH UP	8	SITUPS	11	SQUATS	15	SUPERMN	22	PULLUPS	*
Jess	PUSH UP	3	SITUPS	8	SQUATS	13	SUPERMN	20	PULLUPS	10
Jesse	PUSH UP	4	SITUPS	10	SQUATS	14	SUPERMN	16	PULLUPS	5
Jessica	PUSH UP	9	SITUPS	10	SQUATS	19	SUPERMN	26	PULLUPS	3
Jill
Johanna	PUSH UP	10	SITUPS	7	SQUATS	13	SUPERMN	14	PULLUPS	5
John	PUSH UP	10	SITUPS	18	SQUATS	10	SUPERMN	15	PULLUPS	3
Kevin Rose
Kimberly
Lexi	PUSH UP	5	SITUPS	5	SQUATS	10	SUPERMN	15	PULLUPS	*
Lisa B
Lori C	PUSH UP	4	SITUPS	17	SQUATS	10	SUPERMN	18	PULLUPS	*
Luke	PUSH UP	8	SITUPS	8	SQUATS	10	SUPERMN	15	PULLUPS	7toes
Mark	PUSH UP	3	SITUPS	12	SQUATS	15	SUPERMN	20	PULLUPS	10
Marcy
Melissa	PUSH UP	9	SITUPS	10	SQUATS	17	SUPERMN	25	PULLUPS	3
Mike	PUSH UP	*	SITUPS	11	SQUATS	11	SUPERMN	*	PULLUPS	3
Nicole B.
Nikki
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon
Sharda	PUSH UP	7	SITUPS	7	SQUATS	12	SUPERMN	16	PULLUPS	*
Shelly
Stephanie
Susan
Tangela
Telly
Tim
Tina	PUSH UP	5	SITUPS	13	SQUATS	16	SUPERMN	18	PULLUPS	2
Todd L	PUSH UP	6	SITUPS	15	SQUATS	20	SUPERMN	15	PULLUPS	12
Tracy
Victoria C.	PUSH UP	7	SITUPS	15	SQUATS	18	SUPERMN	32	PULLUPS	5
Victoria O.
Wes	PUSH UP	8	SITUPS	14	SQUATS	12	SUPERMN	16	PULLUPS	3
7:00 AM
Aimee
Brandi	PUSH UP	10	SITUPS	13	SQUATS	11	SUPERMN	20	PULLUPS	6
Brian S	PUSH UP	3	SITUPS	6	SQUATS	11	SUPERMN	32	PULLUPS	*
Carla
Caroline
Deb
Dwight
Hallie F
Jason
Jennifer	PUSH UP	10	SITUPS	15	SQUATS	16	SUPERMN	17	PULLUPS	6
John	PUSH UP	10	SITUPS	15	SQUATS	15	SUPERMN	20	PULLUPS	4
Laura
Lyn	PUSH UP	9	SITUPS	9	SQUATS	10	SUPERMN	15	PULLUPS	5
Maureen
Megan
Meredith	PUSH UP	12	SITUPS	11	SQUATS	13	SUPERMN	22	PULLUPS	*
Michael
Muffy
Nathalie
Neil
Rachael
Rebecca
Ruth
Scott H	PUSH UP	6	SITUPS	11	SQUATS	11	SUPERMN	9	PULLUPS	3
Shale
Shelly
Stacy
Susan R	PUSH UP	9	SITUPS	12	SQUATS	12	SUPERMN	20	PULLUPS	7
Susanne	PUSH UP	12	SITUPS	19	SQUATS	17	SUPERMN	20	PULLUPS	5
Tori	PUSH UP	10	SITUPS	7	SQUATS	10	SUPERMN	22	PULLUPS	*
Vicki
Wallace
Wendy
9:30
Amy
Ann	PUSH UP	8	SITUPS	9	SQUATS	13	SUPERMN	13	PULLUPS	7
Gigi
Jamie
Jess
Jill	PUSH UP	8	SITUPS	10	SQUATS	15	SUPERMN	11	PULLUPS	5
Nancy
Quinnie	PUSH UP	9	SITUPS	11	SQUATS	12	SUPERMN	11	PULLUPS	5
Scott	PUSH UP	6	SITUPS	12	SQUATS	12	SUPERMN	12	PULLUPS	5
Tina	PUSH UP	4	SITUPS	8/12mod	SQUATS	10	SUPERMN	12	PULLUPS	12
Tori
6:00 PM
Allison
Amy	PUSH UP	13	SITUPS	10	SQUATS	11	SUPERMN	17	PULLUPS	6
Anatol	PUSH UP	12	SITUPS	10	SQUATS	15	SUPERMN	13	PULLUPS	5
Chris
Dona
James
Jen	PUSH UP	10	SITUPS	15	SQUATS	12	SUPERMN	20	PULLUPS	6
Jess
Jill
Jim
Joe
John Y
Karen
Kate
Katherine W
Kelly	PUSH UP	18	SITUPS	12	SQUATS	19	SUPERMN	12	PULLUPS	9
Kevin C
Kristie
Kristin
Kristy
Mariah	PUSH UP	14	SITUPS	10	SQUATS	10	SUPERMN	17	PULLUPS	4
Mary	PUSH UP	12	SITUPS	18	SQUATS	14	SUPERMN	15	PULLUPS	10
Matt	PUSH UP	11	SITUPS	13	SQUATS	17	SUPERMN	13	PULLUPS	7
Melissa
Michelle B	PUSH UP	17	SITUPS	10	SQUATS	*	SUPERMN	13	PULLUPS	*
Michelle S
Scott P
Selam	PUSH UP	13	SITUPS	8	SQUATS	11	SUPERMN	14	PULLUPS	9
Tamara	PUSH UP	14	SITUPS	10	SQUATS	10	SUPERMN	16	PULLUPS	4
Tanisha
Tonya
Warren	PUSH UP	17	SITUPS	14	SQUATS	14	SUPERMN	18	PULLUPS	5

Schedule

Jackson High School all week!

November 21 - 50-40-30-20-10

A wee bit on the cold and windy side today . . .

50, 40, 30, 20, 10 –Slam Ball, Sit-up, KB High Pull

Run 100 meters backward/sprint 100 meters forward

Then the following:

10 ab wheel roll outs

20 spider man planks each side

30 reverse crunches

40 straight leg raises to 90 degrees

Repeat circuit

6:00 AM Alicia C 17:11 Allison C 16:20 Aimee B 22:58 Andrea Ann 0:26:30 Betsy Bob Brad 0:21:19 Brad H 0:15:25 Bryan W 0:14:19 Cassi 0:21:03 Catherine Cotena Courtney 0:23:15 Cristine Dawn R Dawn S 0:19:10 Debra Donna Paul Doobie 0:19:20 Dori Ed 0:14:58 Elizabeth 0:21:02 Felicia 0:20:23 Greg P 0:23:05 Greg S Haley Heather P Jackie 0:24:35 Jelena Jenny 0:23:56 Jess 0:20:08 Jesse 0:21:00 Jessica 0:25:09 Jill 0:25:50 Johanna 0:23:59 John 0:21:35 Kevin Rose Kimberly 0:18:27 Lexi 0:34:02 Lisa B Lori C Luke Mark 0:17:03 Marcy 0:18:03 Melissa 0:19:17 Mike 0:23:30 Nicole B. Nikki 0:18:03 Pat Rholanda Richard Ron Scott Shalya Shannon 0:26:43 Sharda 0:21:47 Shelly 0:20:39 Stephanie Susan 0:15:23 Tangela Telly Tim 0:18:33 Tina 0:23:43 Todd L Tracy 0:24:15 Victoria C. 0:17:08 Victoria O. Wes 7:00 AM Aimee 0:17:16 Brandi Brian S Carla Caroline Deb Dwight Hallie F Jason 0:17:08 Jennifer 0:17:16 John Laura 0:20:34 Lyn Maureen 0:20:39 Megan 0:21:33 Meredith 0:17:49 Michael Muffy Natalie 0:24:10 Neil Rachael Rebecca Ruth Scott H Shale Shelly Stacy 0:18:59 Susan R Susanne 0:18:59 Tori 0:24:34 Vicki Wallace Wendy 9:30 Amy Ann Gigi Jamie Jess Jill 0:22:30 Nancy 0:23:57 Quinnie 0:37:39 Scott 0:26:27 Tina **** Tori 6:00 PM Allison Amy 0:22:06 Anatol Chris 0:25:50 Dona 0:21:08 James 0:18:45 Jen 0:16:50 Jess Jill 0:22:06 Jim 0:24:13 Joe 0:24:14 John Y 0:24:04 Karen Kate 0:21:31 Katherine W Kelly 0:20:57 Kevin C 0:22:06 Kristie Kristin 0:21:03 Kristy Lexi Mariah 0:22:32 Mary 0:22:13 Matt Melissa Michelle B 0:23:38 Michelle S 0:22:25 Scott P Selam 0:22:36 Tamara Tanisha Tonya Warren 0:23:43

November 20 - My Buddy Meets The March of Death

Great workout today - a little chilly, but no wind or rain made it very manageable.

Workout:
My Buddy - choose an implement of your liking and carry it with you the entire 60 minutes.
March Route: Lunge 40 meters, 30 thrusters, Lunge 40 meters, 10 barrier jump push-up burpees

Partner Relay - Sprint 40 meters to 30 jumping jacks with buddy while your partner holds the crab position.

Homework

Interval Runs

Run in your neighborhood, park or track - 60 seconds at fairly quick pace. Then walk for 45 seconds.

Repeat for 20-30 minutes.

Stretch.

Stay Healthy!

At FitWit, we work hard, and sometimes that hard work can lead to pulls, strains and sprains that put us on the sideline for a few days. However, there are several things we can do to help prevent injuries:

• Warm up properly. Dynamic warm-up isn’t always fun, but it’s vital, and it becomes more important as the temperatures drop. You can’t ask your muscles to exert max effort if they’re not properly warmed up. So, take our warm-up seriously. Build up your effort as we progress through the routine so that you have a good sweat built up before we start the actual workout. Showing up to camp late decreases your warm-up time and leaves you more susceptible to injury.
• Perform exercises properly - even when no one’s watching. We work hard to demonstrate proper form, and even though we can’t all perform perfect reps every time, we should all know how to do the exercise properly. Technique improvements take time, and that’s okay, but we get in trouble when we sacrifice form just to get the workout done faster. This also means not progressing to the more advanced version of an exercise until you become a virtuoso at the fundamental exercises. Don’t be afraid to stay after class or come early to work some one-on-one technique with the trainers.
• Stretch! Though we only allot a few minutes at the end of our workouts for stretching, this doesn’t mean we don’t value it. You should be stretching for 15 minutes on your own after the workout. This is a good time to work on your flexibility, which ultimately makes you a better athlete.
• Stay hydrated. When your muscles aren’t properly hydrated, you are more prone to cramps, pulls and strains.
• Don’t over-train. We do recommend doing a fifth-day home workout, but some of us have a tendency to overdo it. Your body needs those two off-days to rest and recover. If you absolutely must get in some extra running (ex: preparing for a marathon), we recommend working out 5 days one week and 6 days the next.
• Ice as a preventative measure. If you know that your knees/back/shoulders have been an issue in the past or are weak, use an ice pack on that area for 15 minutes following a workout.

That said, even the most well-conditioned athletes in the world get injured on occasion. Injuries are an unfortunate consequence of fitness, and for the large majority of us, we’ll encounter them somewhere along our fitness journey.

If you do sustain an injury, please inform the trainers and consider these steps:

R.I.C.E. – Rest – Ice – Compression - Elevation

Rest - you may have to take a few days off camp or do modified exercises until you heal. You need to rest in order to protect yourself from further injury and so your body has the energy to heal itself.

Ice- this provides short-term relief and limits the swelling (15 minutes on, 15 minutes off)

Compression – this limits the swelling as well in order to speed up the healing. Wrap an ACE bandage around the injured area is an easy way to compress.

Elevation – again, this is another way to reduce swelling and therefore speed up the healing process.

If after a few days, the pain has not subsided, it may be time to see a doctor.

Dr. Edward Schneider, a 6 A.M. camper and chiropractor in East Altanta, provided the following advice regarding a common issue with campers – knee pain:

Since starting Fit Wit in early summer 2006, I have treated many campers with their variety of sports injuries. Overwhelmingly, the number one physical complaint has been knee pains. Most of these knee issues have been with first-time campers, after the first two-to-three weeks.

The knee is the primary shock absorber of the body. When walking or running, notice that the knees absorb most of the impact coming from the ground. Knees are also known to be the number one arthritic joint in the body as people age. When beginning FitWit for the first time, many new campers have leg and thigh muscles that are “de-conditioned”, putting more stress and strain on the knee. Therefore, it is important that the camper address their knee pain immediately to prevent things from getting worse over the following weeks.

Typically, the camper commonly has pain in one or more of the following areas:

• Pain under or around the kneecap, worse with walking stairs (Patellofemoral pain syndrome)
• Pain below the kneecap, felt when running or jumping (Patellar Tendinitis)
• Lateral or outside portion of the knee or lower thigh (Iliotibial Band Syndrome)

Although plenty of other knee problems exist, these above are the most common in campers. When someone presents in our office with these conditions, treatment is usually prescribed in this fashion:

1. Relief Care (7 to 10 days): Emphasis on reduction of pain and inflammation. Physiotherapy techniques are used to reduce symptoms and increase pain-free range of motion. Special attention is given to assure the individual has proper supportive footwear.
2. Rehabilitative Care: Knee brace may be prescribed for the condition, depending on the type of injury. Specific exercise and stretching program is given to the patient. Exercises emphasize strengthening the weaker muscles of the thighs.

Rehabilitative exercises are very different from “fitness exercises” that are preformed at FitWit. Slow and controlled movements are performed during rehabilitation. Smaller muscle groups are targeted with an emphasis on the weakest muscles. After the patient’s symptoms have been reduced and they have begun their rehabilitative program, they must continue their rehabilitation exercises in the upcoming weeks to prevent further injury.

Edward Schneider, DC

PSS Injury & Wellness Center

404-627-8998