6 PM Kristie has suggested that we enter a car in the Atlanta Downhill Challenge http://www.myspace.com/downhillchallenge. Our task is to make a box car entirely out of old fitness equipment, and we need your help.
If you'd like to donate old fitness equipment or help us make a plan on how to build this thing, we'd love to hear from you. Please post to the comments if you can help.
We plan to meet briefly at Kristie's house on Wednesday to discuss the construction of the car (and knowing, Kristie, maybe have a glass of wine).
Saturday, September 27, 2008
Friday, September 26, 2008
Sept. 26 - Tabata & Ins/Outs Running
Tabata push-ups, sit-ups, squats - 20 seconds of work, 10 seconds of rest
Then, sprint the straights/walk the curves
Finish with extended partner stretch.
Then, sprint the straights/walk the curves
Finish with extended partner stretch.
| 6:00 AM | TABATA | |
| Alicia C | 13,17,19 | |
| Allie | ||
| Amanda | ||
| Bob | ||
| Brad | 14,14,14, | |
| Brad H | 14,9,14 | |
| Bryan W | 16,17,22 | |
| Carla | ||
| Cassi | ||
| Catherine | 8,11,* | |
| Celeste | ||
| Chantel | ||
| Cherie | 9,10,17 | |
| Christine Klevens | 7,8,13 | |
| Cotena | ||
| Dawn R | ||
| Dawn Smith | 9,16,18 | |
| Deb DeWitt | 6,3,12 | |
| Donna Paul | 8,11,13 | |
| Dori | ||
| Ed | ||
| Elizabeth | ||
| Ellen | ||
| Felicia | ||
| Greg | 11,13,16 | |
| Greg P | ||
| Haley Schwartz | 14k,15,15 | |
| Heather Persson | 11,12,15 | |
| Jackie | 9,9,15 | |
| James | ||
| Jeff | 6,10,18 | |
| Jennifer | ||
| Jess B | 11,9,16 | |
| Jesse | ||
| Jessica | 9,10,15 | |
| Jill | 9,17,17 | |
| Johannah | ||
| John Dyer | 7,10,10 | |
| Julia | 8,15,14 | |
| Kelly | ||
| Kevin Rose | ||
| Lauren | ||
| Lisa B | ||
| Luke | 4t4k,6,10 | |
| Marie | 7,8,13 | |
| Mark | ||
| Melissa | 10,15,19 | |
| Mike B | ||
| Nicki | 8,8,10 | |
| Pat | ||
| Rholanda | 10,8,12 | |
| Rico | ||
| Ron | 10,12,16 | |
| Russel | 4,10,13 | |
| Sam (Dubie) | 10,11,15 | |
| Sam | ||
| Scott | 7,11,15 | |
| Serap | ||
| Shalya | ||
| Shelly | ||
| Stephanie | ||
| Susan | 10,15,15 | |
| Tammy | ||
| Tangela | ||
| Tanisha Henry | 6,10,12 | |
| Telly | ||
| Thea | ||
| Tim Sullivan | ||
| Todd L | 13,15,22 | |
| Tracy | ||
| Victoria C | 9,14,16 | |
| Victoria | ||
| Wendy | ||
| 7:00 AM | ||
| Aimee Longnecker | 10,18,13 | |
| Andrea K | 10,18,16 | |
| Anitra | ||
| Anne | ||
| Bill | ||
| Brandi | 10,14,13 | |
| Brian S | 8,6,12 | |
| Carla | ||
| Caroline | ||
| Charisse | ||
| Deb Murphy | 9,10,11 | |
| Dwight | NR | |
| Erin Kirkpatrick | 8,8,8 | |
| Jason | 10,17,17 | |
| Jean Gay | ||
| Jennifer | ||
| John | 17,17,18 | |
| Katrina | ||
| Keely | ||
| Laura Woods | 11,13,13 | |
| Lyn | ||
| Marie B | ||
| Maureen D | 10,10,10 | |
| Megan M | ||
| Melissa | ||
| Meredith | 12,12,17 | |
| Michael | 10,13,14 | |
| Muffy | ||
| Nakia | 7,11,10 | |
| Natalie | 7,8,15 | |
| Neil | ||
| Nick | ||
| Nicole B | 8,10,14 | |
| Rachel | ||
| Rebecca | 11,12,15 | |
| Richard | ||
| Ruth | 7,17,19 | |
| Scott | ||
| Stacy | 10,15,20 | |
| Susan R | 9,13,13 | |
| Susanne | ||
| Tiffany | ||
| Tina | ||
| Tori | ||
| Vicki | ||
| Wallace | 10,9,13 | |
| Wendy | 5,12,16 | |
| 9:30 | ||
| Alan | ||
| Amy | ||
| Gigi | ||
| Jamie | ||
| Jessica | ||
| Jill | ||
| Julie | ||
| M.E. | 10,15,18 | |
| Nancy | 12,9,16 | |
| Nicole | 7,7,15 | |
| Quinnie | 5,10,10 | |
| Scott | 3,7,10 | |
| Tori | ||
| 6:00 | ||
| Aaron | ||
| Aimee | 9,8,11 | |
| Allison | 15,15,17 | |
| Anatol | ||
| Becky | 8,9,14 | |
| Chris | 5,10,11 | |
| Dona Cortes | ||
| Jen | 10,15,17 | |
| Jess King | 9,12,15 | |
| Jill | ||
| Jim | ||
| Joe P | ||
| John Y | 9,8,16 | |
| Karen M | 7,9,11 | |
| Kate | ||
| Katherine | 10,14,17 | |
| Kelly P | 6,8,11 | |
| Kevin C | 12,14,14 | |
| Kristie | 8,8,12 | |
| Kristin | ||
| Kristy | ||
| Laurel | ||
| Mary | 9,19,19 | |
| Matt | 9,10,12 | |
| Michelle | *,16,18 | |
| Scott P | 11,12,17 | |
| Stefanie | 8,10,10 | |
| Terri | ||
| TK | 10,20,18 | |
Thursday, September 25, 2008
September 25 - Grant Park Tour
Today we did a non-traditional tour of Grant Park, but all the elements were there:
some hills, dips, push-ups, abs, burpees, lunges, running, step-ups . . . . all around good work!
some hills, dips, push-ups, abs, burpees, lunges, running, step-ups . . . . all around good work!
Wednesday, September 24, 2008
Help a fellow FitWitter in need!
Hi folks,
The previous post comes from Victoria A. - a long-time 6 am camper who also devotes a ton of time to rescuing dogs. We've been lucky to have her in our camp for so long, and we'd like to reach out to our network to give her a hand. This is from Victoria:
"Hello to my friends at FitWit!
As some of you know, I worked for the AJC in digital advertising sales. Our company, which is owned and operated by Cox Enterprises has recently undergone a radical reorganization. During this restructuring, my position as an Account Executive was eliminated.
This all took place in August. Simultaneously our national economy is suffering a tremendous downturn due to the mortgage crisis and several other factors. Finding a job is very difficult.
We all come from diverse backgrounds and work in various industries, so I am asking for your help in "networking" so that I may become gainfully employed again. My background and past experience is predominately in sales and marketing. If any of you have any knowledge of opportunities or if your company is currently hiring, please let me know. I would appreciate your assistance, recommendations and advice.
My email is vannalou1@hotmail.com and my cell phone number is (404) 307-3501. Thanks for your help!"
The previous post comes from Victoria A. - a long-time 6 am camper who also devotes a ton of time to rescuing dogs. We've been lucky to have her in our camp for so long, and we'd like to reach out to our network to give her a hand. This is from Victoria:
"Hello to my friends at FitWit!
As some of you know, I worked for the AJC in digital advertising sales. Our company, which is owned and operated by Cox Enterprises has recently undergone a radical reorganization. During this restructuring, my position as an Account Executive was eliminated.
This all took place in August. Simultaneously our national economy is suffering a tremendous downturn due to the mortgage crisis and several other factors. Finding a job is very difficult.
We all come from diverse backgrounds and work in various industries, so I am asking for your help in "networking" so that I may become gainfully employed again. My background and past experience is predominately in sales and marketing. If any of you have any knowledge of opportunities or if your company is currently hiring, please let me know. I would appreciate your assistance, recommendations and advice.
My email is vannalou1@hotmail.com and my cell phone number is (404) 307-3501. Thanks for your help!"
Dogs need adopting
This is from 6 AM Victoria:
Hi! We are Cinderella and Snow White--"The Sisters". We were rescued from the middle of the street in downtown Atlalnta. There is the fairytale right there! We didn't realize that cars were dangerous so we were playing in the middle of a busy road. We are five months old and we are looking for our forever homes. We are Lab/Pit mixes and we have been spayed, vaccinated, and micro-chipped. We love other dogs and love to play, play, play like typical puppies. We live with several other dogs and kitties in our foster home. If you are interested in adopting one or both of us, please contact vannalou1@hotmail.com or call (404) 307-3501.
Thanks you,
Cinderella and Snow White
Tuesday, September 23, 2008
Homework
5 rounds
50 jumping jacks
40 mt. climbers each leg
30 tuck jumps (jump and bring your knees to your chest)
20 sit-ups
10 diamond pushups (hands close together forming a diamond with the index fingers and thumbs)
Go as fast as humanly possible!!
50 jumping jacks
40 mt. climbers each leg
30 tuck jumps (jump and bring your knees to your chest)
20 sit-ups
10 diamond pushups (hands close together forming a diamond with the index fingers and thumbs)
Go as fast as humanly possible!!
Sept. 23 - Mile/Basic OR "Mary, Mary Quite Contrary"
Great start to the week! We've been amazed at the performances in week 2.
Split Group:
Split Group:
Timed Mile
“The Basic” - 5 burpees 10 pushups 15 situps 20 squats Run 50 meters in between – 15 minutes
Lower back/core series
OR
Mary, Mary Quite Contrary
Newbies – no bars
50 Overhead bar lunge steps – 25 down, 25 back
50 Overhead bar squats or hands behind head squats
25 Dips
15 push-up burpees
3 rounds and then finish with an 800m run.
Glute series
Compare mile times to Sept. 3
| 6:00 AM | ||||
| Alicia C | BASIC | 9.4 | MILE | 7:00 |
| Allie | MARY | 16:30 NR | ||
| Amanda | MARY | 0:30:21 | ||
| Bob | ||||
| Brad | BASIC | 6 | MILE | 7:47 |
| Brad H | ||||
| Bryan W | BASIC | 9.2 | MILE | 6:54 |
| Carla | ||||
| Cassi | BASIC | 6.3 | MILE | 8:36 |
| Catherine | BASIC | 5.4 | MILE | 9:45 |
| Celeste | MARY | 0:32:59 | ||
| Chantel | ||||
| Cherie | MARY | 0:31:17 | ||
| Christine Klevens | MARY | 0:34:36 | ||
| Cotena | ||||
| Dawn R | ||||
| Dawn Smith | BASIC | 6.4 | MILE | 7:31 |
| Deb DeWitt | MARY | 0:33:32 | ||
| Donna Paul | MARY | 0:31:32 | ||
| Dori | ||||
| Ed | BASIC | 10.1 | MILE | 6:15 |
| Elizabeth | MARY | 27:23 NR | ||
| Ellen | ||||
| Felicia | MARY | 0:25:30 | ||
| Greg S | MARY | 0:33:48 | ||
| Greg P | BASIC | 6.3 | MILE | 8:16 |
| Haley Schwartz | BASIC | 6.2 | MILE | 9:14 |
| Heather Persson | MARY | 0:30:55 | ||
| Jackie | ||||
| James | BASIC | 5.3 | MILE | 7:32 |
| Jeff | ||||
| Jennifer | ||||
| Jess B | BASIC | 5.5 | MILE | 5:56 |
| Jesse | BASIC | 4.4 | MILE | 7:29 |
| Jessica | BASIC | 5 | MILE | 6:52 |
| Jill | BASIC | 7.2 | MILE | 6:59 |
| Johannah | MARY | 0:33:34 | ||
| John Dyer | MARY | 0:34:36 | ||
| Julia | MARY | 0:35:40 | ||
| Kelly | ||||
| Kevin Rose | BASIC | 7.2 | MILE | 5:41 |
| Lauren | ||||
| Lisa B | ||||
| Luke | BASIC | 5.1 | MILE | 9:26 |
| Marie | BASIC | 5.2 | MILE | 9:46 |
| Mark | BASIC | 8 | MILE | 5:54 |
| Melissa | MARY | 0:31:26 | ||
| Mike B | ||||
| Nicki | MARY | 0:30:48 | ||
| Pat | ||||
| Rholanda | MARY | 0:33:29 | ||
| Rico | MARY | 0:30:56 | ||
| Ron | BASIC | 6.4 | MILE | 8:20 |
| Russel | MARY | 0:33:00 | ||
| Sam (Dubie) | MARY | 0:32:37 | ||
| Sam | MARY | 0:29:40 | ||
| Scott | ||||
| Serap | MARY | 0:24:47 | ||
| Shalya | MARY | 0:26:50 | ||
| Shelly | MARY | 0:28:55 | ||
| Stephanie | MARY | 0:43:00 | ||
| Susan | BASIC | 6.4 | MILE | 8:36 |
| Tammy | ||||
| Tangela | ||||
| Tanisha Henry | MARY | 0:37:02 | ||
| Telly | ||||
| Thea | ||||
| Tim Sullivan | MARY | 0:26:56 | ||
| Todd L | BASIC | 7.2 | MILE | 6:49 |
| Tracy | MARY | 0:32:37 | ||
| Victoria C | MARY | 0:24:32 | ||
| Victoria | ||||
| Wendy | BASIC | NR | MILE | 9:30 |
| 7:00 AM | ||||
| Aimee Longnecker | BASIC | 7.2 | MILE | 9:09 |
| Andrea K | BASIC | MILE | ||
| Anitra | BASIC | MILE | ||
| Anne | BASIC | MILE | ||
| Bill | BASIC | 6 | MILE | 6:30 |
| Brandi | BASIC | 6.3 | MILE | 8:07 |
| Brian S | BASIC | 4.3 | MILE | 10:56 |
| Carla | BASIC | 4.4 | MILE | 9:40 3 laps |
| Caroline | BASIC | 7.3 | MILE | 8:47 |
| Charisse | BASIC | 5.1 | MILE | 10:19 |
| Deb Murphy | BASIC | 7 | MILE | 9:09 |
| Dwight | BASIC | MILE | ||
| Erin Kirkpatrick | BASIC | 5.1 | MILE | NR |
| Jason | BASIC | MILE | ||
| Jean Gay | BASIC | MILE | ||
| Jennifer | BASIC | 8 | MILE | 8:29 |
| John | BASIC | 9 | MILE | 6:26 |
| Katrina | BASIC | 9 | MILE | 7:49 |
| Keely | BASIC | MILE | ||
| Laura Woods | BASIC | 6 | MILE | 9:43 |
| Lyn | BASIC | MILE | ||
| Marie B | BASIC | MILE | ||
| Maureen D | BASIC | 5.4 | MILE | 9:00 |
| Megan M | BASIC | 6.1 | MILE | 7:05 |
| Melissa | BASIC | MILE | ||
| Meredith | BASIC | 5 | MILE | 10:19 |
| Michael | BASIC | 9.1 | MILE | 5:50 |
| Muffy | BASIC | NR | MILE | 9:53 |
| Nakia | BASIC | MILE | ||
| Natalie | BASIC | 6 | MILE | 10:16 |
| Neil | BASIC | MILE | ||
| Nick | BASIC | 6 | MILE | 8:17 |
| Nicole B | BASIC | NR | MILE | NR |
| Rachel | BASIC | 10.4 | MILE | 8:22 |
| Rebecca | BASIC | 5 | MILE | 12:51 |
| Richard | BASIC | MILE | ||
| Ruth | BASIC | MILE | ||
| Scott | BASIC | MILE | ||
| Stacy | BASIC | 8 | MILE | 6:25 |
| Susan R | BASIC | 6.4 | MILE | 8:07 |
| Susanne | BASIC | 7.2 | MILE | 7:20 |
| Tiffany | BASIC | 5 | MILE | 10:59 |
| Tina | BASIC | 7.1 | MILE | 8:06 |
| Tori | BASIC | 2.4 | MILE | 13:10 |
| Vicki | BASIC | 5 | MILE | 10:01 |
| Wallace | BASIC | 6 | MILE | 8:32 |
| Wendy | BASIC | 5.2 | MILE | 9:45 |
| 9:30 | ||||
| Alan | ||||
| Amy | ||||
| Gigi | ||||
| Jamie | ||||
| Jessica | ||||
| Jill | MARY | 0:35:34 | ||
| Julie | MARY | 0:24:21 | ||
| M.E. | MARY | 0:29:22 | ||
| Nancy | MARY | 0:30:40 | ||
| Nicole | MARY | 0:36:05 | ||
| Quinnie | MILE | 14:53 | ||
| Scott | MILE | 12:48 | ||
| Tori | MARY | 0:29:39 | ||
| 6:00 | ||||
| Aaron | BASIC | 8 | MILE | 6:19 |
| Aimee | BASIC | 5 | MILE | 9:39 |
| Allison | BASIC | 6.4 | MILE | 8:16 |
| Anatol | BASIC | MILE | ||
| Becky | BASIC | 6 | MILE | 10:02 |
| Chris | BASIC | MILE | ||
| Dona Cortes | BASIC | MILE | ||
| Jen | BASIC | 9 | MILE | 6:52 |
| Jess King | BASIC | 7.4 | MILE | 7:23 |
| Jill | BASIC | MILE | ||
| Jim | BASIC | MILE | ||
| Joe P | BASIC | 3.2 | MILE | 10:02 |
| John Y | BASIC | NR | MILE | 8:33 |
| Karen M | BASIC | 5.2 | MILE | 11:39 |
| Kate | BASIC | MILE | ||
| Katherine | BASIC | 7.2 | MILE | 7:54 |
| Kelly P | BASIC | 4.3 | MILE | 9:25 |
| Kevin C | BASIC | 6 | MILE | 7:35 |
| Kristie | BASIC | MILE | ||
| Kristin | BASIC | 6 | MILE | 7:49 |
| Kristy | BASIC | 4.3 | MILE | 11:53 |
| Laurel | BASIC | MILE | ||
| Mary | BASIC | 6 | MILE | 7:50 |
| Matt | BASIC | 5.4 | MILE | 7:44 |
| Michelle | BASIC | MILE | ||
| Scott P | BASIC | 6 | MILE | 6:56 |
| Stefanie | BASIC | 3.3 | MILE | 9:40 |
| Terri | BASIC | MILE | ||
| Tonya | BASIC | 8.3 | MILE | 8:13 |
ble> |
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