New warm-up today and then split groups:
1. Toys up the hill! Grab an implement and run it up the hill for 20 reps of cleans, high pulls, swings, slam ball or side raise. (18 min.)
2. Mini-March of Death - Lunge - crab walk - bear crawl - run
Nice work folks!
Thursday, October 2, 2008
Wednesday, October 1, 2008
Tabata Induction
Here it is, people. Proof that tough exercise works wonders.
Erin was 4 days past her due date, and I suggested we use a new method of inducing birth - Tabata Induction. Check it out:
Erin was 4 days past her due date, and I suggested we use a new method of inducing birth - Tabata Induction. Check it out:
FitWit Halloween Party
On Saturday, Nov. 1, 6 pmer Kevin will be hosting a Halloween party at his house. Keep your eyes open for an Evite.
There will be a costume competition, so put your thinking cap and get creative!
There will be a costume competition, so put your thinking cap and get creative!
Homework
Complete "Dawn"
10 burpees
15 step-ups each leg
20 dips
25 squats
400 m run
Tuesday, September 30, 2008
Sept. 30 - Running Workout
Timed 400m
300m/ 25 Jupming lunges
200m/ 25 Plyo-Pushups
100m /25 Scissor Kicks
50m / `
100m /25 Scissor Kicks
200m /25 Plyo- Pushups
300m/ 25 Jumping Lunges
| 6:00 AM | ||
| Alicia C | CAROLINE | 0:28:04 |
| Allie | CAROLINE | 0:33:00 |
| Amanda | CAROLINE | 0:32:06 |
| Bob | 400 | 1:20 |
| Brad | 400 | 1:35 |
| Brad H | 400 | 1:22 |
| Bryan W | 400 | 1:03 |
| Carla | ||
| Cassi | ||
| Catherine | ||
| Celeste | CAROLINE | 0:32:33 |
| Chantel | ||
| Cherie | ||
| Christine Klevens | ||
| Cotena | ||
| Dawn R | ||
| Dawn Smith | 400 | 1:31 |
| Deb DeWitt | CAROLINE | 0:40:11 |
| Donna Paul | ||
| Dori | ||
| Ed | CAROLINE | 0:21:47 |
| Elizabeth | CAROLINE | 0:34:12 |
| Ellen | CAROLINE | 30:49 (3) |
| Felicia | CAROLINE | 0:30:28 |
| Greg S | 400 | 1:09 |
| Greg P | 400 | 1:33 |
| Haley Schwartz | CAROLINE | 0:29:44 |
| Heather Persson | ||
| Jackie | CAROLINE | 0:31:45 |
| James | ||
| Jeff | ||
| Jennifer | ||
| Jess B | 400 | 1:02 |
| Jesse | 400 | 1:03 |
| Jessica | CAROLINE | 25:17 (3) |
| Jill | CAROLINE | 21:49 (3) |
| Johannah | CAROLINE | 0:35:19 |
| John Dyer | 400 | 1:23 |
| Julia | CAROLINE | 35:23 (3) |
| Kelly | CAROLINE | 0:34:27 |
| Kevin Rose | 400 | 1:05 |
| Lauren | ||
| Lisa B | ||
| Luke | 400 | 1:43 |
| Marie | ||
| Mark | 400 | 1:07 |
| Melissa | CAROLINE | 0:31:54 |
| Mike B | 400 | 1:12 |
| Nicki | CAROLINE | 0:35:42 |
| Pat | 400 | 1:52 |
| Rholanda | CAROLINE | 0:36:07 |
| Rico | 400 | 1:13 |
| Ron | 400 | 1:39 |
| Russel | 400 | 1:32 |
| Sam (Dubie) | 400 | 1:28 |
| Sam | ||
| Scott | ||
| Serap | ||
| Shalya | CAROLINE | 0:29:51 |
| Shelly | ||
| Stephanie | ||
| Susan | ||
| Tammy | ||
| Tangela | ||
| Tanisha Henry | CAROLINE | 0:37:35 |
| Telly | CAROLINE | 0:28:55 |
| Thea | CAROLINE | 28:30 (3) |
| Tim Sullivan | CAROLINE | 0:28:21 |
| Todd L | 400 | 1:13 |
| Todd L | CAROLINE | 0:32:03 |
| Tracy | CAROLINE | 0:34:05 |
| Victoria C | CAROLINE | 0:26:49 |
| Victoria | ||
| Wendy | ||
| 7:00 AM | ||
| Aimee Longnecker | 400 | 1:38 |
| Andrea K | 400 | 1:!9 |
| Anitra | ||
| Anne | CAROLINE | 0:32:30 |
| Bill | 400 | 1:13 |
| Brandi | 400 | 1:43 |
| Brian S | 400 | 1:52 |
| Carla | CAROLINE | 0:42:48 |
| Caroline | 400 | 1:42 |
| Charisse | ||
| Deb Murphy | 400 | 1:49 |
| Dwight | 400 | 1:30 |
| Erin Kirkpatrick | CAROLINE | 35:00 (3) |
| Jason | CAROLINE | 0:34:19 |
| Jean Gay | ||
| Jennifer | 400 | 2:05 |
| John | CAROLINE | 0:28:20 |
| Katrina | ||
| Keely | ||
| Laura Woods | 400 | 1:56 |
| Lyn | 400 | 1:45 |
| Marie B | ||
| Maureen D | 400 | 2:02 |
| Megan M | 400 | 1:22 |
| Melissa | ||
| Meredith | 400 | 2:00 |
| Michael | CAROLINE | 0:26:11 |
| Muffy | ||
| Nakia | CAROLINE | 35:00 (3) |
| Natalie | 400 | 1:55 |
| Neil | 400 | 1:21 |
| Nick | CAROLINE | 26:00 (3) |
| Nicole B | 400 | 1:34 |
| Rachel | 400 | 1:31 |
| Rebecca | ||
| Richard | ||
| Ruth | CAROLINE | 0:34:52 |
| Scott | 400 | 1:42 |
| Stacy | 400 | 1:35 |
| Susan R | 400 | 1:32 |
| Susanne | 400 | 1:30 |
| Tiffany | ||
| Tina | CAROLINE | 0:31:44 |
| Tori | ||
| Vicki | 400 | 3:00 |
| Wallace | 400 | 1:34 |
| Wendy | 400 | 2:03 |
| 9:30 | ||
| Alan | ||
| Amy | ||
| Gigi | ||
| Jamie | ||
| Jessica | CAROLINE | 0:32:07 |
| Jill | CAROLINE | 0:35:04 |
| Julie | 400 | 1:19 |
| M.E. | CAROLINE | 0:28:15 |
| Nancy | CAROLINE | 0:28:17 |
| Nicole | 400 | 2:07 |
| Quinnie | 400 | 2:45 |
| Scott | 400 | 2:15 |
| Tori | 400 | 1:50 |
| 6:00 | ||
| Aaron | CAROLINE | 0:30:04 |
| Aimee | 400 | 1:54 |
| Allison | 400 | 1:36 |
| Anatol | CAROLINE | 0:31:45 |
| Becky | 400 | 2:01 |
| Chris | 400 | 1:34 |
| Dona Cortes | ||
| Jen | 400 | 1:25 |
| Jess King | 400 | 1:30 |
| Jill | CAROLINE | 0:31:27 |
| Jim | 400 | 1:37 |
| Joe P | ||
| John Y | 400 | 1:30 |
| Karen M | 400 | 2:15 |
| Kate | ||
| Katherine | ||
| Kelly P | 400 | 1:45 |
| Kevin C | 400 | 1:14 |
| Kristie | 400 | 1:45 |
| Kristin | CAROLINE | 0:27:16 |
| Kristy | ||
| Laurel | ||
| Mary | 400 | 1:34 |
| Matt | 400 | 1:23 |
| Michelle | 400 | 1:27 |
| Scott P | 400 | 1:20 |
| Stefanie | ||
| Terri | ||
| Tonya | 400 | 1:35 |
Monday, September 29, 2008
Sept. 29 - Sweet Caroline
Caroline attended the original FitWit camp, took a sabbatical to go abroad, and has been back in action for a while. In all its glory, I present "Sweet Caroline" . . .
4 rounds of the following:
400m run with bar overhead
20 Kettle Bell Thrusters
10 Double push-up broad jump burpees
6 AM ladies did a running workout and will complete Sweet Caroline tomorrow. Here's their workout:
Timed 400m
300m/ 25 Jupming lunges
200m/ 25 Plyo-Pushups
100m /25 Scissor Kicks
50m / `
100m /25 Scissor Kicks
200m /25 Plyo- Pushups
300m/ 25 Jumping Lunges
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Sunday, September 28, 2008
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