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January 8 - The Kristie

A new "camper-named" workout today - The Kristie. Kristie has been with the 6 pm camp for a few years, and now it's her time to shine. Kristie actually told me that she preferred to have her workout consist of the following: Drive to bar and then order and consume as many drinks as possible within the 30 minute time limit. 1 drink = 1 round. Count your rounds and report them to Trevor.

Here's the real Kristie:

4 rounds –
400m run
50 Lunges (total) – hands interlocking
30 Wall Ball
20 Kettle bell swing
15 Rows (or 10 pull-ups)
10 Push-up Burpees

6:00 AM	KRISTIE
Aimee		29:01(3)
Alicia		32:42(4)
Allie		26:04(3)
Andrea		36:30(3)
Ann
Betsy		27:12(3)
Brad H.		30:13(4)
Bradly		33:12(3)
Bryan		32:44(4)
Cassi		38:00(4)
Catherine
Celeste		36:29(3)
Christine
Courtney		32:53(3)
Dawn R.
Dawn S.
Donna		27:27(3)
Dori		26:14(2)
Ed
Elizabeth
Greg P.		31:33(3)
Greg S.		30:18(3)
Halley		29:14(3)
Heather		34:12(3)
Ivy		27:40(2)
Jackie		29:15(3)
Jeff		28:11(3)
Jelena		37:35(4)
Jenny
Jess		37:30(4)
Jessica		33:22(4)
Jessie		33:28(3)
Jill		22:42(3)
Johanna		34:35(3)
John		32:36(3)
Katrina		28:06(3)
Kimberly
Laura
Lisa B.		33:22(3)
Lori		26:00(2)
Mark		37:07(4)
Michael		30:18(3)
Mike
Nikki		33:09(3)
Randall		36:30(3)
Ron
Sam		23:16(2)
Scott		27:40(3)
Shalya		33:00(3)
Shannon		27:14(2)
Shante	:60 assmt	21,22,23,140
Sharda
Tammy		24:43(2)
Tangela		30:05(3)
Telly		35:47(4)
Tim
Todd		33:06(3)
Tracy
Victoria		34:43(4)
Wendy		24:43(2)
Wes
7:00 AM	KRISTIE
Aimee		32:57(4)
Amy
Amy M.		29:52(2)
Beth		21:58(2)
Bob
Brenna	:60 assmt	24,17,19,140
Brian S		33:50(1.3)
Carla
Ellen		24:18(2)
Jamie		28:38(2)
Jason		27:52(3)
Jennifer K.		23:14(2.9)
Jennifer W.		33:24:(4)
Jenny M.		21:30(2)
Jerome
John		33:32(4)
Kim		26:20(2)
Laura		23:04(2)
Maureen
Megan
Melissa		32:25(3)
Merrideth		32:00(3)
Muffy		21:13(2)
Nicole		30:58(3)
Rachel		29:31(3)
Ruth
Scott H
Stacy		27:53(3)
Susan		29:54(3)
Susanne		30:59(3)
Vernetta	:60 assmt	10t/15k,32,16,105
Wallace		32:25(3)
Wendy		27:40(2)
9:30	KRISTIE
Bryan	:60 assmt	32,25,38,130
Jill		30:58(3)
Marie		33:14(3)
Nancy
Quinnie		24:20(2)
Scott
Tori		31:09(3)
6:00 PM	KRISTIE
Allison		30:57(3)
Alyssa		34:31(3)
Amy
Amy O.		36:45(3)
Anatol		30:20(3)
Dona		28:51(3)
Dwight		31:35(3)
Jack		34:24(3)
James		35:10(3)
Jess K		34:24(4)
Jill		31:51(3)
Jim		36:05(3)
Joe		36:10(3)
John Y.		25:04(2)
Karen
Katherine
Kenneth		33:00(2)
Kevin C.		30:47(3)
Kristie		31:51(3)
Kristin		28:40(3)
Leslie		24:48(2)
Mary		30:40(3)
Matt		35:47(3)
Michelle B.
Michelle S.		32:02(3)
Neil
Salam
Tamara
Tina		33:37(3)
Vicki		34:05(3)
Warren		30:20(3)

Pick the shirt

You have the opportunity to choose this camp's shirt. We did this in November, so we're giving you the option to choose a variation of the shirt that was the runner up.

Here's the link to the shirt.

Below are variations on the theme of putting all of our workout names on the shirt. Vote for:
Original or one of the five below OR send me your own version so it can be added to the choices.


1.
















2.















3.















4.















5.

Goals for this camp and for 2009

Setting realistic goals helps you stay focused and motivated to push yourself everyday. I'd like every camper to think about concrete goals for this camp as well as larger goals for 2009. Posting them for the world to see makes you vulnerable, but it opens you up to a FitWit community that can hold you accountable and relish your successes.

So please post both 6-week camp goals and 2009 goals. The challenge is on!

Wednesday Homework - Week 1

Killing you with the basics this week. Strive for perfect form!

5 rounds for time of:
20 push-ups
40 sit-ups
50 squats

Newbies only do 3 rounds for time. Go as fast as you possibly can while maintaining form. You choose when you rest, but keep going until you've completed all the rounds. Please post your total time to the comments.

OR meet up with the FitWit running club. All levels welcome! There are usually a few different groups going at different paces so don't be afraid if you think you won't be able to keep up. The plan is to get in shape to run the ING half-marathon!

WEEK 1

SHORT
Date: Tomorrow (Wednesday)
Time: 6:30pm
Place: Grant Park (parking lot by the tennis courts)
Distance: 3 miles
Route: around the park

LONG
Date: Saturday
Time: 9:00am
Place: Andrea's house - 505 Carter Avenue SE, Atlanta Georgia 30317 (it's off Glenwood Avenue, east of 2nd avenue, south of East Lake golf course) Call if you need directions: 404-538-4757
Distance: 4 miles
Route: around the East Lake golf course

January 6 - Station work

5 stations - 6 minutes each

1. Band Ladders for shoulders –side raise, shoulder press, thruster
   

2. Kettlebell Swing
3. Ab Circuit
4. Sprinting- 8-4-2 drill
   
5. Wall Ball
   

Good work today!

January 5 - First Day!

Welcome back to FitWit!

We treated everyone as a newbie today as we're rebooting for a new year.

Workout:

Dynamic Warm-up
Exercise Instruction: Push-ups, Sit-ups, Squats, Jump Rope
60 Second Assessments (2 min. jump rope)

Partner Workout - Run 3 widths of the court and complete 10 push-ups/10 sit-ups while your partner works on squat form.

Part 2 - Run width and complete 5 burpees as your partner does jumping jacks

6:00 AM	:60 assmt	PU,SU,SQ,JU
Aimee		17,34,30,220
Alicia		21,46,37,322
Allie		18,39,35,400
Andrea
Ann
Betsy
Brad H.		15,34,34,130
Bradly		30,46,35,203
Bryan		22,45,47,320
Cassi		14,37,28,225
Catherine
Celeste		19,31,43,230
Christine		10,29,33,200
Courtney		17,35,34,290
Dawn R.		15,31,41,161
Dawn S.		14,48,33,260
Donna		24,18,40,200
Dori		7,33,38,121
Ed
Elizabeth
Greg P.		44,38,28,212
Greg S.		32,53,10,238
Heather		16,43,44,233
Ivy		2,22,25,85
Jackie
Jeff		19,29,40,180
Jelena		34,49,26,*
Jenny
Jess		20,40,35,220
Jessica
Jessie		33,57,40,250
Jill		20,54,38,265
Johanna		25,17,27,215
John		27,33,32,315
Katrina		27,50,45,270
Kimberly		23,45,45,200
Lori		15,24,10,94
Mark		25,49,23,301
Michael		16,19,10,22
Mike
Nikki		19,40,36,137
Randall		26,27,28,180
Ron		16,46,25,208
Sam		25,41,18,130
Scott		22,46,31,241
Shalya		10,46,23,236
Shannon		7/10k,26,28,184
Shante
Sharda
Tammy		20,21,31,150
Tangela		27,32,32,161
Telly
Tim
Todd		28,50,17,350
Tracy		14,46,53,80
Victoria		15,38,23,231
Wendy		20,31,25,160
Wes
7:00 AM	:60 assmt
Aimee
Amy		26,52,42,290
Amy M.		7,25,19,15
Beth		13,26,35,161
Bob		14,49,*,240
Brian S		18,34,34,185
Carla
Jamie		6,11,16,35
Jason		20,46,27,260
Jennifer		11,31,28,165
Jenny M.		13,35,26,134
Jerome
John		50,48,40,275
Kim		9,25,20,201
Laura		13,35,24,220
Maureen		25,37,22,188
Megan		8,57,42,220
Melissa
Merrideth		12,50,20,263
Muffy		27,25,31,202
Nicole
Rachel		18,48,14,159
Ruth		13,50,29,244
Scott H		27,43,29,265
Stacy		15,55,49,267
Susan		17,43,39,180
Suzanne		13,57,34,234
Wallace		22,36,25,112
Wendy		8,40,27,200
9:30	:60 assmt
Bryan
Jill		40,43,34,250
Marie		28,24,15,122
Nancy
Quinnie		41,49,33,189
Scott
Tori		26,27,30,244
6:00 PM	:60 assmt
Allison
Alyssa
Amy		21,47,16,183
Amy O.		21,35,24,215
Anatol		30,41,33,168
Dona		30,41,34,120
Dwight
Jack		20,18,23,123
James		20,45,45,210
Jess K		26,47,34,264
Jill		14,42,15,250
Jim		30,31,36,50
Joe		23,30,33,240
John Y.		20,38,35,203
Karen		35,35,25,164
Katherine
Kenneth		16,15,20,*
Kevin C.		47,41,36,189
Kristie		12,25,20,250
Kristin		30,42,31,200
Leslie		14,21,23,158
Mary		14,41,27,169
Matt		29,35,34,142
Michelle B.		25,63,23,292
Michelle S.		14,32,17,242
Neil
Salam		23,21,20,175
Tamara		26,31,28,*
Tina		15,41,33,180
Warren