Oct. 13 - Jessica & Stations

Jessica - 5 laps around the rec. center

3 min. stations - double unders, shoulder press, plank

Tabata wall touches vs. situps

Compare Jessica times to Sept. 17

6:00 AM	JESSICA
Alicia C		10:44
Allie		NR
Amanda
Bob
Brad		12:15
Brad H		10:07
Bryan W		11:32
Carla
Cassi		14:00
Catherine
Celeste
Chantel
Cherie
Christine Klevens		13:25
Cotena
Dawn R
Dawn Smith
Deb DeWitt		NR
Donna Paul		15:22
Dori
Ed		9:13
Elizabeth		11:23
Ellen
Felicia
Greg S		9:18
Greg P
Haley Schwartz		13:44
Heather Persson
Jackie
James
Jeff
Jennifer
Jess B		9:08
Jesse		12:02
Jessica		10:29
Jill		11:03
Johannah		13:47
John Dyer		13:29
Julia		20:40
Kelly
Kevin Rose		8:35
Lauren
Lisa B
Luke
Marie
Mark		9:15
Melissa		12:15
Mike B		9:37
Nicki
Pat		10:30
Rholanda
Rico
Ron		12:59
Russel
Sam (Dubie)		12:05
Sam
Scott
Serap
Shalya		12:44
Shelly
Stephanie
Susan
Tammy		14:04
Tangela
Tanisha Henry		15:25
Telly
Thea
Tim Sullivan		8:38
Todd L
Tracy
Victoria C		10:48
Victoria
Wendy		14:04
7:00 AM
Aimee Longnecker		12:59
Andrea K
Anitra
Anne
Bill
Brandi		12:13
Brian S
Carla
Caroline		13:32
Charisse
Deb Murphy		13:54
Dwight		11:42
Erin Kirkpatrick		NR
Jason
Jean Gay
Jennifer		12:42
John		9:43
Katrina
Keely
Laura Woods
Lyn
Marie B
Maureen D		14:38
Megan M		10:30
Melissa
Meredith		15:31
Michael		8:48
Muffy
Nakia
Natalie		16:10
Neil		11:32
Nick
Nicole B
Rachel		11:41
Rebecca
Richard
Ruth		13:11
Scott
Stacy		9:49
Susan R		11:58
Susanne		11:48
Tiffany		17:12
Tina
Tori		NR
Vicki		15:31
Wallace		13:12
Wendy		14:14
9:30
Alan
Amy
Gigi
Jamie
Jessica
Jill		15:06
Julie
M.E.
Nancy
Nicole		16:39
Quinnie		19:30
Scott
Tori		13:38
6:00
Aaron		9:53
Aimee
Allison		12:23
Anatol		14:04
Becky		14:05
Chris
Dona Cortes		NR
Jen		10:17
Jess King		NR
Jill
Jim
Joe P		12:47
John Y		13:25
Karen M		16:42
Kate		13:36
Katherine		12:07
Kelly P		11:58
Kevin C		11:45
Kristie		13:03
Kristin		11:52
Kristy		17:32
Laurel
Mary		12:11
Matt		11:58
Michelle		12:44
Scott P
Stefanie
Terri
Tonya		13:34

Schedule

Monday - Grant Park - Rec. Center

T/Th/F - Jackson High School

Oct. 10 - Dr. Ed

Wow! Amazing performances this morning across the board. Many people dropped minutes off their previous best score. Compare times to September 16.

Dr. Ed

10, 9, 8

Burpees

Plyometric Pushups

Bar Thrusters or KB thrusters

Slam balls

Complete 400m run before evens; Complete 150 Jump Ropes before odds

6:00 AM	DR. ED
Alicia C		0:30:13
Allie		0:37:37
Amanda
Bob		0:36:48
Brad		0:39:52
Brad H
Bryan W
Carla
Cassi		0:39:52
Catherine		0:36:53
Celeste		0:40:52
Chantel
Cherie
Christine Klevens		40:15 (3)
Cotena
Dawn R		0:41:39
Dawn Smith		0:33:47
Deb DeWitt
Donna Paul		0:41:24
Dori		0:42:38
Ed		0:25:14
Elizabeth		0:36:59
Ellen
Felicia		0:39:13
Greg S		0:35:53
Greg P
Haley Schwartz		0:40:38
Heather Persson
Jackie		0:37:26
James		0:40:18
Jeff
Jennifer
Jess B		0:29:45
Jesse
Jessica		0:38:00
Jill
Johannah		0:39:54
John Dyer		0:42:16
Julia		42:45 (5)
Kelly
Kevin Rose
Lauren
Lisa B		0:42:52
Luke
Marie
Mark
Melissa
Mike B
Nicki
Pat
Rholanda
Rico		0:35:00
Ron
Russel
Sam (Dubie)		25:10 (3)
Sam
Scott
Serap
Shalya
Shelly
Stephanie
Susan		0:38:52
Tammy
Tangela		0:37:26
Tanisha Henry		39:41 (4)
Telly
Thea
Tim Sullivan		0:35:50
Todd L		0:33:44
Tracy
Victoria C		0:31:20
Victoria
Wendy
7:00 AM
Aimee Longnecker		0:34:42
Andrea K
Anitra
Anne
Bill
Brandi		0:42:33
Brian S		42:46 (3)
Carla
Caroline		0:34:29
Charisse
Deb Murphy
Dwight		0:33:50
Erin Kirkpatrick
Jason
Jean Gay
Jennifer		0:38:38
John		0:29:20
Katrina
Keely
Laura Woods		0:40:42
Lyn		39:49 (3)
Marie B
Maureen D		0:39:32
Megan M		0:34:50
Melissa
Meredith		0:42:22
Michael		0:33:41
Muffy
Nakia
Natalie
Neil	0:38:41	0:34:39
Nick
Nicole B
Rachel		0:33:53
Rebecca		41:20 (3)
Richard
Ruth
Scott		0:37:40
Stacy
Susan R
Susanne		0:35:54
Tiffany
Tina		0:40:00
Tori		39:10 (5)
Vicki
Wallace
Wendy		42:51 (2)
9:30
Alan
Amy
Gigi
Jamie
Jessica
Jill
Julie
M.E.
Nancy
Nicole		35:00 (6)
Quinnie		36:25 (7)
Scott		34:30 (7)
Tori
6:00
Aaron
Aimee		0:39:22
Allison
Anatol		0:39:54
Becky
Chris
Dona Cortes		NR
Jen		0:30:20
Jess King		32:03 mod
Jill		0:30:54
Jim
Joe P		0:41:14
John Y		0:44:54
Karen M
Kate
Katherine		0:34:00
Kelly P		0:36:04
Kevin C		0:39:20
Kristie		0:32:46
Kristin		0:33:31
Kristy		0:41:24
Laurel
Mary		0:37:33
Matt
Michelle		0:33:32
Scott P		0:42:50
Stefanie
Terri
Tonya		0:32:34

Oct. 9 - Bring A Friend Day

Something a bit different today for Bring a Friend.

The Wheel - 5 exercises - 60 sec. each with no rest - 3 rounds with 1 min. rest between rounds.

Exercises - rows, KB Swings, Thrusters, Barrier Jumps, Wall Ball


Card Game Circuit - run, lunge, bear crawl, crab walk, skip to cards

Spade - squat Heart - Burpee Diamond -Push-up Club - Sit-up

Workouts for travelers

So how do you live if you can’t FitWit? No doubt, this will be difficult, but if you are ever on a vacation, business trip, road trip, sabbatical or religious pilgrimage, and you have limited access to equipment, try any of these workouts independently or in combination depending on your time constraints.

Hotel Room Workouts

1. Get as many reps as you can in a minute for each of the following exercises. No rest between exercises, but one-minute rest at the end of all 5 exercises. Repeat 3 times for a total time of 17 minutes:

· Jumping Split Lunge (or step-back lunge)

· Jump Rope (if you don’t have one, fake it)

· Burpees

· Stationary Chair/Stool Step-Ups (please find something that doesn't move... and step up quickly with one foot, fully straightening leg at the top, lower & switch legs)

· Push-ups

2. 10 push-ups 10 sit ups 10 squats - 10 rounds. As fast as possible (AFAP).

3. Tabata push-up, sit-up, squat (20 sec. work/10 sec. rest – try no rest between sets)

4. 50 Jumping Jacks – Rest 10 seconds (Repeat for 10 rounds AFAP)

5. 10 Handstand Pushups 10 30-second squat holds – 5 rounds (Perform modified handstand push-ups by laying your legs on a bed with your torso hanging off and your hands on the ground supporting your weight.)

6. How many push-ups can you do in a row without stopping? Sit-ups? Squats?

7. 10 decline push-ups, 20 windshield wipers, 30 dips (Complete 5 rounds AFAP). Push-ups should be done with toes on the bed. Dips should be performed off a stable chair.

8. 100 burpess (AFAP)

Track/Treadmill Workouts

Got a track, treadmill or some room to run? Try these:

1. Run 400 meters and complete 10 plyo-push-ups, 10 jumping split-lunges. Rest for 3 minutes and complete 4 rounds.

2. Run/Sprint 2 lampposts - Walk/Jog 1 lamppost. Complete cycle for 20-25 minutes around the park or on the streets.

3. Run/Sprint the straightaway portion of the track. Jog/Walk the curves. Try 6-8 laps!

4. Run 400 meters - Rest 2 minutes -300 meters (3/4 around the track) Rest 2 minutes – Run 200 meters - Rest 2 minutes - Run 100 meters - Rest 2 minutes When you finish with the 100 meter run, rest 5 minutes and complete the cycle again. This time start from the 100 meters and build to the 400 meters.

Oct. 6 - Stairs Workout & Push-up Work

2 parts

1. 5 Side Slide Lunges - Run width of the field and complete: 30 mt. climbers. Come back for 10 “push-back” jump squats off the end of the first stair. Then double bench jumps all the way to the top for 20 rows or flys. Repeat for 25 min.
2. Whole group: slow push-up series. Build to 10 reps and come back down to 1. After every push-up, complete a clap and bring the hands together above head and slowly down to the sides. Then, manual resistance shoulder raises.

Oct. 5 - On tour with the band

Today we went on a tour with the bands.

Bicep curls, shoulder work, squats, hills, walls and runs.

Good Monday!