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2009-01-09T08:35:00.002-05:00

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January 8 - The Kristie

2009-01-08T09:10:00.003-05:00

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

2009-01-07T12:34:00.003-05:00

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

2009-01-06T16:01:00.002-05:00

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

2009-01-06T16:00:00.003-05:00

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

2009-01-06T08:15:00.001-05:00

5 stations - 6 minutes each

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

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

Good work today!

January 5 - First Day!

2009-01-05T08:19:00.003-05:00

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

New addition to the FitWit family!

2008-12-19T11:55:00.005-05:00

Here she is . . . Camilla Rose Guerrieri (named after our grandmothers). 7 lbs. 11 oz. - joined the family at 3:13 p.m. and promptly proceeded to knock out 2 push-up burpees. Pretty tough girl already. Erin did a fantastic job - labored less than 2 hours and no tabata squats were necessary.

Baby Zay now has a partner in crime - Baby Cam. God has truly blessed us again, and for that we're very thankful!

Dec. 18 - Sprint Workout

2008-12-18T08:05:00.002-05:00

Great job on a wet track today. And Happy 45th B-Day, Trevor!

Workout:
400m
300m
200m
100m
200m
300m
400m

Glute & Core Circuit

Stretch

BREAKING NEWS!!!!!!!

FitWit Foundation on CNN!

2008-12-17T13:51:00.001-05:00

FitWit Foundation on CNN!

2008-12-17T13:51:00.000-05:00

Watch the video here!

Dec. 16 - The Dawn

2008-12-16T07:25:00.002-05:00

Nice work today folks. Thank you for showing up to support The FitWit Foundation!

Dawn:

10 burpees

15 step-ups each leg

20 dips

25 squats

2 laps

As many rounds in 30 minutes

Then:

Slow push-up drill

1, 2, 3 . . . 10 with slow clap and hand pull down by shoulder blades

Dec. 12 - Last Day of Camp!

2008-12-12T08:21:00.002-05:00

60 sec. assessments - Compare to Oct. 24.

Team Competition

Check off items on the list in any order, and compete against the other teams to be the first to finish.

1. Frisbee around the track – got to be 10 feet apart – if you drop it, everyone does 10 jumping jacks before proceeding. Must keep the same order all the way around the track.

2. Lunge relay course. Station one person at each cone. 1^st person lunges to cone 2 and high-fives 2^nd person who then lunges to cone 3 . . . and so on until you return 1^st person to starting cone.

3. Run 3 total miles – (12 laps)

4. Ladder Kettle bell high pulls up to 10. ½ team does 1, other ½ does 1. now we do 2, you do 2 . . . up to 10.

5. 4-man jump rope – 2 members will twirl the rope while the other 2 must complete 100 jumps at the same time.

6:00 AM	:60 assmt
Alicia C		37,54,53
Allison C		48,48,46
Aimee B		35,39,46
Andrea
Ann		25,30,40
Betsy
Bob
Brad
Brad H		40,44,44
Bryan W		52,62,57
Cassi		36,43,53
Catherine
Cotena
Courtney		35,* ,44
Cristine
Dawn R
Dawn S		24,58,50
Debra
Donna Paul
Doobie		42,47,42
Dori
Ed		82,71,30
Elizabeth
Felicia
Greg P		50,45,43
Greg S		58,56,54
Haley		41k,58,52
Heather P
Jackie		41,47,50
Jelena
Jenny
Jess
Jesse		47,56,52
Jessica		35,39,63
Jill
Johanna		34,30,50
John
Katrina
Kevin Rose
Kimberly
Lexi		8,30,42
Lisa B
Lori C		30,30,39
Luke
Mark		45,58,59
Marcy
Melissa
Mike
Nicole B.
Nikki		40,50,52
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon		32,33,37
Sharda
Shelly
Stephanie
Susan
Tangela
Telly		72,80,60
Tim		56,40,50
Tina
Todd L
Tracy		37,47,58
Victoria C.		33,45,58
Victoria O.
Wes


7:00 AM
Aimee
Brandi
Brian S		37,36,39
Carla
Caroline
Deb
Dwight		42,64,37
Hallie F
Jason
Jennifer
John
Laura
Lyn
Maureen
Megan		37,58,53
Meredith		49,48,49
Michael
Muffy
Natalie
Neil		24,42,55
Rachael		45,58,41
Rebecca
Ruth		27,59,66
Scott H
Shale
Shelly
Stacy		45,57,60
Susan R		37,49,50
Susanne
Tori
Vicki
Wallace
Wendy
9:30
Amy
Ann
Gigi
Jamie
Jess
Jill		33,42,38
Nancy
Quinnie		46,45,45
Scott		33,33,49
Tina		20,26,42
Tori

6:00 PM
Allison
Amy		36,54,37
Anatol		38,45,40
Chris
Dona
James		43,51,49
Jen		45t/30k,62,63
Jess		47,56,55
Jill		40,49,38
Jim		41,37,50
Joe
John Y
Karen
Kate
Katherine W		60,51,59
Kelly		40,52,64
Kevin C		63,47,55
Kristie
Kristin		50,47,60
Kristy
Mariah		42,50,60
Mary		25,49,43
Matt		51,37,40
Melissa
Michelle B		49,65,60
Michelle S
Scott P		50,58,53
Selam		37,29,47
Tamara
Tanisha
Tonya		49,61,56
Warren		42,47,52

2008-12-11T08:10:00.003-05:00

TKO (revised – 5 rounds) – score is total reps.

5 – 3 min. rounds (30 sec. Rest between rounds)

1. Burpees

Jump Rope (Double Unders – to get a single under comparable score, divide that number by 5)
3 min. wall ball
Push-ups
3 min. run (how many widths of the bball floor can you run?)

Compare scores to Nov. 18.

Partner Squat and Sprint competition – Team 1 vs. Team 2 (2 people on each team) Partner 1 does 8 widths touches and then Partner 2 does 8 width touches – Team 2 does as many squat jumps as possible until Team 1 completes the sprints. Switch roles to see which team had the most squat jumps.

Rematch – dips vs. lunge (down and back on a lunge)

Ab Work

6:00 AM	TKO
Alicia C		314
Allison C
Aimee B		255
Andrea
Ann		160
Betsy		263
Bob
Brad		270
Brad H		320
Bryan W		301
Cassi
Catherine
Cotena
Courtney		230
Cristine
Dawn R
Dawn S		255
Debra		142
Donna Paul
Doobie		300
Dori
Ed		412
Elizabeth		297
Felicia
Greg P		240
Greg S		301
Haley
Heather P
Jackie
Jelena		257*
Jenny
Jess		252*
Jesse		215
Jessica		270
Jill		263
Johanna		250
John
Katrina		215
Kevin Rose
Kimberly
Lexi		***
Lisa B
Lori C
Luke
Mark		251
Marcy
Melissa
Mike
Nicole B.
Nikki		203
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon		201
Sharda
Shelly
Stephanie
Susan
Tangela
Telly
Tim		305
Tina
Todd L
Tracy
Victoria C.		232mod
Victoria O.
Wes


7:00 AM
Aimee
Brandi
Brian S		193
Carla
Caroline
Deb
Dwight
Hallie F
Jason
Jennifer
John		375
Laura		230
Lyn
Maureen
Megan
Meredith		***
Michael
Muffy
Natalie
Neil
Rachael		262
Rebecca
Ruth
Scott H
Shale
Shelly
Stacy		320
Susan R		253
Susanne		550
Tori
Vicki
Wallace
Wendy		253
9:30
Amy
Ann
Gigi
Jamie
Jess
Jill		471
Nancy
Quinnie		273
Scott		415
Tina		***
Tori		350

6:00 PM
Allison		230
Amy		253
Anatol
Chris
Dona		315
James		196
Jen		299
Jess		339
Jill
Jim
Joe
John Y		198
Karen		302
Kate
Katherine W		316
Kelly		266
Kevin C		226
Kristie		***
Kristin		265
Kristy
Mariah		290
Mary		360
Matt
Melissa
Michelle B		280
Michelle S		251
Scott P
Selam		223
Tamara
Tanisha
Tonya		322
Warren		192

Tomorrow - Indoors!

2008-12-10T11:34:00.001-05:00

Tomorrow we'll hold camp inside the high school. Bring some clean and dry sneakers.

Homework

2008-12-10T09:21:00.000-05:00

Workout:

Warm-up, then:

Part 1: As many squats as you can do unbroken.
Part 2: 200 sit-ups for time.
Part 3: Tabata Running--8 rounds of 20 sec all out sprint followed by 10 sec complete rest. Try to cover the same distance in each round.

Dec. 9 - Fun in the park!

2008-12-09T08:12:00.002-05:00

3 12-minute stations:

1. Wall Jumps - Situps - Wall Pushups

2. Cyclorama step circuit with side plank raises, supermans, spiderman planks

3. Hill shuttles with pushups and hand claps

Mini-camp

2008-12-08T12:45:00.002-05:00

Mini-camp runs on Dec. 16, 18, 19 inside at Jackson.

Please post your name AND time slot if you are interested. Bring a $25 check made out to FitWit this week.

If we don't have enough interest from 7 am and 9:30, we may just hold the 6 am and 6 pm camps. Remember, this will all go to The FitWit Foundation.

Dec. 8 - Basic Run & Agility Course

2008-12-08T08:08:00.003-05:00

“Basic” Run (Consider this our mile run for this camp.) Newbies did the mile run!

400m run followed by 30 squats, 25 situps, 20 pushups, 10 burpees

Repeat twice. Compare times to November 13.

50 pull-ups

Agility course with wall taps, skater jumps, bicep curls, lunges, side raises

6:00 AM	BASIC/MI
Alicia C
Allison C
Aimee B		9:10
Andrea		9:00
Ann	Mile	9:44
Betsy
Bob		8:37
Brad		9:09
Brad H
Bryan W		6:34
Cassi		8:47
Catherine
Cotena
Courtney	Mile	7:27
Cristine		10:17
Dawn R
Dawn S		8:40
Debra
Donna Paul
Doobie
Dori		11:23
Ed
Elizabeth		8:23
Felicia
Greg P
Greg S
Haley		9:17
Heather P
Jackie
Jelena
Jenny	Mile	9:31
Jess
Jesse
Jessica		8:49
Jill
Johanna		11:00
John		7:45
Katrina		8:08
Kevin Rose
Kimberly
Lexi		***
Lisa B
Lori C		10:29
Luke
Mark		7:47
Marcy
Melissa
Mike		9:36
Nicole B.
Nikki
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon	Mile	10:55
Sharda
Shelly
Stephanie
Susan
Tangela
Telly		6:46
Tim
Tina
Todd L
Tracy
Victoria C.		10:47 mod
Victoria O.
Wes


7:00 AM
Aimee		7:18
Brandi
Brian S		13:53
Carla
Caroline
Deb		10:00
Dwight		9:04
Hallie F
Jason
Jennifer
John		7:11
Laura		10:19
Lyn
Maureen
Megan		9:17
Meredith		10:13
Michael
Muffy
Natalie
Neil
Rachael
Rebecca
Ruth
Scott H		8:35
Shale
Shelly
Stacy		8:22
Susan R		9:30
Susanne		9:51
Tori
Vicki
Wallace
Wendy		9:44
9:30
Amy
Ann
Gigi
Jamie
Jess
Jill		10:28
Nancy
Quinnie		11:09
Scott		13:06
Tina	Mile	10:07
Tori

6:00 PM
Allison
Amy	Mile	9:20
Anatol		10:19
Chris		12:21
Dona		8:17
James		8:57
Jen		7:41
Jess		8:22
Jill		8:32
Jim		11:30
Joe		10:04
John Y		10:20
Karen
Kate
Katherine W
Kelly		7:49
Kevin C		8:19
Kristie		8:43
Kristin
Kristy
Mariah
Mary		8:23
Matt
Melissa
Michelle B		8:46
Michelle S		9:36
Scott P		8:00
Selam	Mile	9:51
Tamara	Mile	10:55
Tanisha
Tonya		8:18
Warren	Mile	6:53

Schedule

2008-12-07T11:31:00.000-05:00

Monday - outside at Jackson - temps should be in 30s.
Tuesday - outside in Grant Park - meet by Cyclorama steps (park in the Zoo lot off Cherokee)

Th/F - may be rain/cold so we'll update on Wed.

Dec. 5 - Team Game & Mariyoga

2008-12-05T08:30:00.000-05:00

Team Med. Ball Game - first team around the track wins!
1. 500 squats
2. 400 situps
3. 300 pushups
4. 100 burpees

Start and finish with over-under pass.

100 linked jumping jacks

Then, 4 ins/outs to work on form running
Extended stretch - mariyoga style

Dec. 4 - Sweet Sixteen 2.0

2008-12-04T08:31:00.002-05:00

4 rounds
16 KB Clean and Press
16 Push-up Burpees
16 Dips
16 Sledge Lunge Walk (each leg)

100 meter run in between exercises (1600m total)

After workout:
Hip Circuit

6:00 AM	Sweet 16
Alicia C
Allison C		0:30:05
Aimee B
Andrea
Ann
Betsy
Bob
Brad		0:36:38
Brad H
Bryan W		0:24:34
Cassi		0:34:48
Catherine		0:37:32
Cotena
Courtney		0:25:15
Cristine
Dawn R
Dawn S		0:34:28
Debra		0:29:09
Donna Paul		0:31:45
Doobie		0:34:35
Dori
Ed
Elizabeth
Felicia		0:31:09
Greg P
Greg S		0:32:23
Haley
Heather P
Jackie		31:22 mod
Jelena		0:20:24
Jenny		0:35:36
Jess		0:35:05
Jesse
Jessica		0:33:12
Jill
Johanna
John		0:36:52
Katrina		0:32:12
Kevin Rose
Kimberly
Lexi		**
Lisa B
Lori C		31:24(3)
Luke
Mark
Marcy
Melissa		0:37:40
Mike
Nicole B.
Nikki		0:33:30
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon		0:40:40
Sharda
Shelly
Stephanie
Susan
Tangela
Telly		0:35:05
Tim		0:27:45
Tina
Todd L		0:34:53
Tracy
Victoria C.		0:31:02
Victoria O.
Wes		0:34:20


7:00 AM	Sweet 16
Aimee		0:30:53
Brandi		0:32:24
Brian S		38:24(2.5)
Carla		34:54(3)
Caroline
Deb
Dwight
Hallie F
Jason
Jennifer		0:31:27
John		0:29:34
Laura		0:40:04
Lyn
Maureen		0:34:32
Megan
Meredith		0:31:45
Michael
Muffy
Natalie
Neil
Rachael
Rebecca
Ruth		0:39:00
Scott H
Shale
Shelly
Stacy		0:34:25
Susan R		0:31:04
Susanne
Tori
Vicki
Wallace
Wendy
9:30	Sweet 16
Amy
Ann
Gigi
Jamie
Jess
Jill		***
Nancy
Quinnie
Scott		***
Tina		***
Tori

6:00 PM	Sweet 16
Allison
Amy
Anatol		0:34:50
Chris
Dona
James		0:38:45
Jen		0:30:34
Jess
Jill
Jim
Joe
John Y
Karen		0:35:03
Kate
Katherine W		0:29:27
Kelly
Kevin C
Kristie
Kristin		24:00(3)
Kristy
Mariah		0:34:20
Mary		0:34:21
Matt		0:38:45
Melissa
Michelle B		0:31:04
Michelle S		0:37:27
Scott P
Selam		0:38:12
Tamara
Tanisha
Tonya
Warren

Dec. 3 - Bring a Friend

2008-12-03T08:13:00.004-05:00

Cold one today with frost on the ground. Great job!

Friendly Card Game Circuit
Run, lunge, broad jump, skip to cards for burpees, squats, situps, pushups

Wheel - 60 sec. at each station, 60 sec. rest after all 5 stations
Barrier Jumps
Wall Ball
Rows
KB Swings
Thrusters

December 2 - Sprint Intervals

2008-12-02T08:22:00.002-05:00

800m time trial
Ab circuit - situp & press, med. ball twists, med ball situps
2 x 200m
Ab circuit
2 x 200m
Ab circuit
2 x 150 m
Ab circuit
150m
100m

6:00 AM	800m RUN
Alicia C		3:36
Allison C		3:47
Aimee B		4:03
Andrea
Ann		4:50
Betsy
Bob
Brad		3:50
Brad H
Bryan W		3:21
Cassi
Catherine		4:13
Cotena
Courtney		2:37
Cristine		3:52
Dawn R
Dawn S		3:40
Debra
Donna Paul		4:53
Doobie
Dori		4:54
Ed		3:09
Elizabeth
Felicia
Greg P		4:03
Greg S		2:56
Haley		4:24
Heather P
Jackie
Jelena		3:22
Jenny
Jess
Jesse		3:34
Jessica
Jill
Johanna
John		3:55
Katrina		3:36
Kevin Rose
Kimberly		3:57
Lexi
Lisa B
Lori C		4:49
Luke		4:29
Mark
Marcy		4:49
Melissa
Mike
Nicole B.
Nikki
Pat
Rholanda
Richard
Ron
Scott
Shalya
Shannon		5:10
Sharda
Shelly
Stephanie
Susan		4:28
Tangela
Telly		3:11
Tim		2:46
Tina
Todd L
Tracy		3:56
Victoria C.		3:39
Victoria O.
Wes


7:00 AM
Aimee
Brandi
Brian S		4:30
Carla
Caroline
Deb		4:11
Dwight		3:26
Hallie F		6:21
Jason
Jennifer		4:09
John
Laura
Lyn
Maureen		4:22
Megan		3:51
Meredith		4:42
Michael
Muffy		4:39
Natalie		4:59
Neil		3:36
Rachael		3:59
Rebecca
Ruth
Scott H
Shale
Shelly
Stacy		3:03
Susan R		3:48
Susanne		3:41
Tori
Vicki
Wallace		4:30
Wendy
9:30
Amy
Ann		3:48
Gigi
Jamie		3:45
Jess
Jill		4:16
Nancy
Quinnie		5:42
Scott		4:56
Tina		5:19
Tori

6:00 PM
Allison
Amy		4:12
Anatol
Chris
Dona		3:42
James		3:47
Jen		3:16
Jess
Jill		3:28
Jim
Joe
John Y		3:56
Karen
Kate
Katherine W		3:48
Kelly		3:40
Kevin C		3:38
Kristie		*
Kristin		3:34
Kristy
Mariah		4:02
Mary
Matt
Melissa
Michelle B
Michelle S		4:25
Scott P
Selam		4:39
Tamara
Tanisha
Tonya
Warren		3:11

December 1 - The Ron Burgandy

2008-12-01T08:25:00.004-05:00

Ron Burgandy

2, 3 or 4 rounds

Run 200 meters

50 Kettlebell Swings

40 Double Unders (120 singles)

30 Push-up

Run 200 meters

40 tuck jumps

30 slam balls

25 rows

6:00 AM	RON B.
Alicia C		38:44(4)
Allison C		28:54(3)
Aimee B		33:51(3)
Andrea
Ann		28:30(3)
Betsy		33:24(3)
Bob
Brad		31:26(2)
Brad H		31:45(3)
Bryan W		36:08(4)
Cassi		31:42(2)
Catherine
Cotena
Courtney		33:20(3)
Cristine
Dawn R
Dawn S		35:36(3)
Debra
Donna Paul		24:16(2)
Doobie		32:04(3)
Dori
Ed
Elizabeth		*
Felicia		35:03(3)
Greg P		28:04(2)
Greg S		37:14(3)
Haley		31:22(2)
Heather P		36:02(3)
Jackie
Jelena		33:06(3)
Jenny		38:45(3)
Jess		39:20(3)
Jesse
Jessica		41:05(3)
Jill
Johanna
John
Kevin Rose
Kimberly		30:45(3)
Lexi		37:30(2)
Lisa B
Lori C		30:22(2)
Luke		41:00(2.75)
Mark
Marcy		24:10(2)
Melissa		39:30(3)
Mike		39:39(3)
Nicole B.
Nikki
Pat
Rholanda
Richard
Ron		37:28(3)
Scott		*
Shalya
Shannon		32:45(3)
Sharda
Shelly
Stephanie
Susan		37:30(3)
Tangela
Telly		*
Tim		41:52(4)
Tina		29:55(2)
Todd L		3:50(3)
Tracy
Victoria C.		*
Victoria O.
Wes


7:00 AM
Aimee		34:25(3)
Brandi
Brian S		37:59(2)
Carla
Caroline
Deb
Dwight
Hallie F
Jason
Jennifer		31:07(3)
John		30:00(3)
Laura
Lyn		39:35(3)
Maureen		37:34(3)
Megan		33:50(2)
Meredith		35:18(3)
Michael
Muffy		37:29(3)
Nathalie		39:40(3)
Neil
Rachael
Rebecca
Ruth		33:34(2)
Scott H
Shale
Shelly
Stacy		34:48(3)
Susan R		23:00(2)
Susanne		34:50(3)
Tori		18:30(1)
Vicki
Wallace		39:58(3)
Wendy
9:30
Amy
Ann
Gigi
Jamie
Jess
Jill		35:42(3)
Nancy
Quinnie		36:28(3)
Scott
Tina		31:48(3)
Tori		36:50(3)

6:00 PM
Allison		32:00(3)
Amy		35:08(3)
Anatol
Chris
Dona
James		39:30(3)
Jen		40:02(4)
Jess
Jill
Jim
Joe
John Y		35:05(2)
Karen		36:29(3)
Kate
Katherine W		30:56(3)
Kelly		33:20(3)
Kevin C		39:48(3)
Kristie
Kristin		40:37(4)
Kristy
Mariah		38:40(3)
Mary		36:30(3)
Matt
Melissa
Michelle B		36:20(3)
Michelle S		35:25(3)
Scott P
Selam		36:10(3)
Tamara		40:00(2.5)
Tanisha
Tonya
Warren		38:38(3)

Schedule

2008-11-30T17:07:00.001-05:00

Jackson High School all week. Dress warmly!

Homework

2008-11-28T07:52:00.001-05:00

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

2008-11-26T08:40:00.004-05:00

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

2008-11-25T08:17:00.000-05:00

Partner Pentathlon Competition

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

November 24 - Running Tabata

2008-11-24T08:17:00.001-05:00

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

2008-11-23T13:53:00.000-05:00

Jackson High School all week!

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

2008-11-21T08:17:00.004-05:00

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

2008-11-20T08:27:00.002-05:00

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

2008-11-19T08:19:00.001-05:00

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.