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Friday, January 9, 2009
Thursday, January 8, 2009
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) |
Wednesday, January 7, 2009
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.
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.
Tuesday, January 6, 2009
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!
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
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
Good work today!
- Band Ladders for shoulders –side raise, shoulder press, thruster
- Kettlebell Swing
- Ab Circuit
- Sprinting- 8-4-2 drill
- Wall Ball
Good work today!
Monday, January 5, 2009
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 |
Friday, December 19, 2008
New addition to the FitWit family!
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!
Thursday, December 18, 2008
Dec. 18 - Sprint Workout
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!!!!!!!
Wednesday, December 17, 2008
Tuesday, December 16, 2008
Dec. 16 - The Dawn
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
Friday, December 12, 2008
Dec. 12 - Last Day of Camp!
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. 1st person lunges to cone 2 and high-fives 2nd person who then lunges to cone 3 . . . and so on until you return 1st 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 |
Thursday, December 11, 2008
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?)
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)
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