18 Jul 08: Last Day Assessments and Games!

Workout:
60-sec assessments in push-up, sit-ups, and squats

2-min assessment in jump rope

Games:
foot game
elbow game
2-ball soccer

Performances:
Compare scores to 6 Jun 08 and 27 Jun 08.
Newbie scores from First Day Assessments:
(pu/su/sq)
Aaron 30/35/43
Suzanne 15/43/45

Last Day scores:
(pu/su/sq/2-min jr)
Aaron 40/47/60 /187
Kathy 40/40/72 /200
Lori 42/41/63 /215
Rebecca 46/46/55 /217
Sprina 58/52/60 /245
Suzanne 46/47/53 /274

Congratulations to Kathy, our Week 5 Camper of the Week!

Congratulations to Becky and Suzanne for perfect attendance!

Congratulations to Aaron and Suzanne for completing their first camp--you're vets now!

Congratulations, and my sincere thanks to all of you for another outstanding camp!

Help us win "Best New Inventive Workout"

Atlanta Sports and Fitness Magazine is looking for the "Best of" for 2008. Show your love for FitWit by nominating us in "Best New Inventive Workout" and "Best Boot Camp" (even though we're getting away from the boot camp label - any press is good press?)

The only downside is that you have to have 65% of the form filled out for your votes to count, but it only takes a few minutes, and we know how much you love FitWit, right?

Follow this link: http://www.asfmagazine.com/BestOfASF.aspx

17 Jul 08: 5 Stations

Workout:
5 stations, 2 x (3 min each: 50/10 work/rest) w/ 90 sec rest between rounds.

1. Squat high pulls w/ KB, 1-Arm Thrusters (L, R)
2. Push-up Burpees, 6-Count Burpees, Reg. Burpees
3. Wall Balls & med ball push-ups (L, R)
4. Plank Holds (M, L, R)
5. Squats, 1-Leg squat (L,R)

Only one day to go . . .

15 Jul 08: MIle and 3-person game

Workout:
Mile

3-Person Game
60 star jumps
70 supermans
80 spider-man planks
90 sit-ups
w/med ball throws and slam balls

push-up/shoulder press ladder (1-8)

finish w/abs

Mile Performances:
Compare times to 26 Jun 08.
Aaron 0:07:03
Jodi 0:09:54
Kathy 0:10:47
Laurel 0:08:14
Lissette 0:10:08
Rebecca 0:09:20
Sprina 0:08:35
Suzanne 0:09:05

14 Jul 08: Sweatin' Safari 500

Workout:
"Sweatin' Safari 500"
For time:
50 body rows
50 thrusters
50 slam balls
50 barrier jumps
50 double unders (sub 2 singles + 1 tuck jump = 1 double under)
50 walking lunges
50 push-ups
50 sit-ups
50 squats
50 burpees

Performances:
Compare times to 19 Jun 08.

Aaron 0:26:59
Kathy 0:30:10
Laurel 0:28:24
Lissette 0:27:51
Rebecca DNF
Sprina 0:25:36
Suzanne 0:32:22

Another day full of improvements--way to go! Only three days remain . . .

11 Jul 08: Sweet 16

Workout:
"Sweet 16"
4 rounds for time of:
100m run
16 burpees*
100m run
16 bench squat jumps
100m run
16 dips
100m run
16 squat high pulls

*Round 1 do push-up burpees

Finish with glute/ham series

Performances:
Aaron 0:21:15
Jenna 0:26:20
Kathy 0:28:30
Laurel 0:21:33
Lori 0:23:01
Rebecca 0:22:54
Sprina 0:23:52
Suzanne 0:26:40

10 Jul 08: Ruth

Workout:
“Ruth”
100 lunge steps
80 push-ups w/ claps
60 double unders (sub 120 singles + 60 tuck jumps)
40 burpees
20 wall balls
4 laps (~800m)

Ab circuit to finish

Performances:
COMING SOON!

Wednesday Homework: 10, 9, 8, . . . , 3, 2, 1

Workout:
For time:
10 rounds with reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
burpees
push-ups
sit-ups
squats

If you do this homework, please post you time to the comments.

Compare times to 24 Jun 08.

8 Jul 08: Tabata with Grant Park

Workout:
Tabata push-ups, sit-ups, squats

8-min. hill runs

8-min. Kettle Bell High Pull and Bench Jumps


Tabata Performances:
Compare scores to 20 Jun 08.
(pu/su/sq)
Aaron 6/10/12
Jenna 13/9/16
Jodi 8/12/17
Kathy 9/11/13
Laurel 12/12/15
Lissette 12/11/16
Lori 13/11/16
Rebecca 11/11/16
Sprina 13/14/17
Suzanne 11/12/13


See Lissette, Lori, and a tiny bit of Jodi on the Grant Park blog!

Safety Basics

Hydration
It starts the day before your workout. You need to be fully hydrated prior to the start of your workout and continue to hydrate during the workout. Ideally, you should get at least 32oz of liquid in you system approximately 2 hours before camp starts. At camp, you should be drinking another 32 oz during the workout. Bring a full water bottle to camp, and leave with an empty one. Throughout the day, drink another 80 oz of liquid to replenish lost fluids. It will only get warmer and more humid, so get in the habit now of drinking more water.

Injury Prevention
Rule #1: If it hurts don’t do it. There is a difference between muscle soreness and pain from injury. Part of working out is learning to tell the difference. Please keep the trainers updated with anything new. Please don’t wait until the pain keeps you from participating. If you feel new pain during or right after a workout, get some ice on it ASAP. 20 min on, 20 min off, 20 min on if possible. Try to ice twice per day if you can.

7 Jul 08: Zoo Tour with Your Buddy

Workout:
All exercises, including warm-up, performed with 9-lbs. bar.

Hill runs w/varying distances
Band work: curls, upright rows, and thrusters (3 x 45/15 = 9 min)
Overhead Lunges
Bench work: dips, Overhead bench squats, and windmills (4 x 45/15 = 12 min)
Run to finish
. . . all between a delightful jaunt through the zoo!

Great work on a hot and humid day! Drink lots of water . . .

3 Jul 08: 17-Touch Drill and Team Games

Workout:

17-Touch Drill

Point Game:
10 push-up burpees
15 toe push-ups
20 star-jumps
20 squats
30 sit-ups
30 superman
30 arm curls w/ band

Med ball/plank wheel

Push-up hold competition: outstanding effort Sprina and Scott!

17-TD Performances:
(Compare times to 15 Apr 08.)
Aaron 1:21
Jenna 1:44
Jodi 1:37
Kathy 1:41
Laurel 1:31
Lori 1:35
Rebecca 1:43
Scott 1:29
Sprina 1:23
Suzanne 1:38

Congratulations to Lissette, our Week 3 Camper of the Week!

2 Jul 08: Nan and Mini March

Workout:
"Nan"
5 rounds for time of:
300m shuttle run
20 toe push-ups (30 knee push-ups)
20 body rows
20 KB swings

Mini March of
forward lunge
backward lunge
crossover lunge
side-step lunge

Nan Performances:
Aaron 0:22:14
Jenna 0:26:51
Kathy 0:26:56*
Laurel 0:24:26
Lissette 0:23:35
Lori 0:22:24
Rebecca 0:22:01
Scott 0:21:23
Sprina 0:23:13
Suzanne 0:25:10

*4 rounds

1 Jul 08: Push-Up Burpees, Strength Circuit, and Cyclorama Stairs

Workout:
30 push-up burpees for time

Newbies get KB instruction

20-min strength circuit; 20 each of:
prisoner squats
parallel-grip body rows
1-arm KB thrusters (10 each arm)
upright rows w/ bands
jumping slamballs
bench dips

Cyclorama steps and sprints

Burpee Performances:
Aaron 2:31
Jenna 2:27
Laurel 3:04
Lissette 2:37
Lori 2:12
Rebecca 3:34
Scott 2:17
Sprina 2:17
Suzanne 3:04

30 Jun 08: Dawn++

Workout:
"Dawn ++"
AMRAP in 30 min. of :
10 body rows
15 step-ups (each leg)
20 bench dips
25 squats
10 burpees
Run 400m

Glute circuit

Dawn++ Performances:
Aaron 4.2
Kathy 3.5
Laurel 4.3
Lissette 4.1
Lori 4.5
Rebecca 4.1
Scott 4.5
Suzanne 4.1

No Camp on 4 July

Just another reminder that we will be working out at on Mon, Tue, Wed, and Thurs this week—no camp on Fri, 4 July!

See you tonight!

27 Jun 08: Jump Rope Assessment and Tabata Mash-Up

Workout:

2-min jump rope assessment

Tabata Mash-Up
8 consecutive rounds: 20 sec work, 10 sec rest of
prisoner squats
star jumps
band rows

8-4-2

Core:
2 x 30sec each of push-up hold and walk, plank (L/R/M), superman

Jump Rope Performances:
Aaron 158
Jenna 189
Laurel 174
Rebecca 223
Scott 235
Sprina 244
Suzanne 205

Congratulations to our Week 2 Camper of the Week, Suzanne!

26 Jun 08: Mile

Workout:

1 mile for time.

3 x 6-min stations, 45 sec work/15 sec rest
1) lunges and broad jumps
2) plank holds and bicycles
3) curls and side raises and lunges

Push-ups w/ slow shoulder press

Performances:
Compare times to 3 Jun 08.

Jenna 0:10:51
Lori 0:09:37
Rebecca 0:09:32
Scott 0:09:07
Sprina 0:08:44
Suzanne 0:10:28

Everyone improved their times from 3 Jun (it was freakin' hot that day!), and we had 4 PRs (personal records) today--way to go Jenna, Lori, Scott, and Sprina! Jenna improved by 30 seconds, and Lori improved her best by 40 seconds.

Wednesday Homework

Run a 5K.

Use www.mapmyrun.com to create a 5K (3.1 miles) route around your neighborhood. Go as fast as you can, and walk, roll, crawl, shuffle, carioca or bunny hop as needed. I really don't care how you do it, but move your body under your own power for 3.1 miles and record your time.

Again, please post your time to the comments. Or, if you're doing some other form of exercise as your homework please post that to the comments as well. Even if you do it on Saturday.

24 Jun 08: 10, 9, 8, . . . , 3, 2, 1

Workout:

For time:
10 rounds with reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
burpees
push-ups
sit-ups
squats

20-min circuit
20 double-unders (or attempts)
20 bench dips
20 cross-over lunges
10 body rows
200m sprint

10, 9, 8 . . . Performances:
Jenna 0:11:20
Jodi 0:08:46
Laurel 0:09:05
Lissette 0:09:29
Lori 0:07:55
Rebecca 0:08:15
Scott 0:10:44
Sprina 0:06:56
Suzanne 0:11:36

23 Jun 08: Safari Gone Wild/Crazy/5-min wheel of fun

Workout:

1 minute at each station; count total reps for 3 rounds; 1-min rest between rounds:
Burpees
Wall Ball
KB High Pull
Bench jumps or step-ups
Thrusters

Cyclorama steps w/superman, spider-man planks, and squat jumps

Finish w/ ab circuit

Performances:
Compare scores to 12 May 08. (Remember we did barrier jumps then, so the scores will be somewhat inflated.)

Jenna 197
Jodi 234
Lissette 220
Lori 279
Rebecca 221
Scott 181
Sprina 247
Suzanne 211

20 Jun 08: Tabata and 3-Person Game

Workout:

Tabata rows, push-ups, sit-ups, squats

3-Person Game:
100 star jumps
100 supermans
100 spider-man planks
100 jumping jacks
with med ball throw/chase and 20 KB squat high pulls

Tabata Performances:
Compare scores to 2 Jun 08, 13 May 08, and 4 Apr 08.

(ro/pu/su/sq)
Aaron 9/5/7/15
Kathy 6/8/10/12
Laurel 11/11/10/14
Rebecca 9/9/9/13
Sprina 7/12/14/18
Suzanne 8/10/11/12

What are your fitness goals?

Why are you in camp right now? Do you want to lose 10 lbs? Fit it into that old Superman suit? Improve your mile time by 10 seconds? Get a Tabata squat score over 20? Be ready to chase a loose a Blue Crane if it escapes? What are your fitness goals?


Please Post your fitness goals to the comments.

19 Jun 08: Sweatin' Safari 500

Workout:

"Sweatin' Safari 500"
For time:
50 PVC rows
50 thrusters
50 slam balls
50 barrier jumps
50 double unders (sub 2 singles + 1 tuck jump = 1 double under)
50 walking lunges
50 push-ups
50 sit-ups
50 squats
50 burpees

***Newbies do 30 of each exercise.

Hip circuit.

Performances:
Compare times to Sweatin' Safari 400 on 19 May 08 and 300 on 25 Mar 08.

Aaron 0:32:57
Jodi 0:30:46
Kathy 0:31:56
Laurel 0:25:14*
Lissette 0:30:21
Rebecca 0:33:39
Scott 0:28:24
Sprina 0:29:30
Suzanne 0:21:11*

*Sweatin' Safari 300 (30 reps each exercise)

Wednesday Homework

Workout:

Following a good warm-up, complete as many rounds as possible in 25 min of the following:

25 jumping jacks, 25 sit-ups, 25 tuck jumps, 25 lunge steps, 25 dips

Post your scores to the comments.

6 Jun 08: 60-sec Assessments and Banana Relays

Workout:

60-sec assessments in push-ups, sit-ups, squats

Banana Relays
w/med ball relay

60-Sec Assessment Performances:
Compare scores to 5 May 08.

(pu/su/sq)
Jenna 51/36/38
Jodi 41/43/40
Kathy 36/37/51
Lissette 41/41/46
Lori 40/41/44
Rebecca 45/43/48
Scott 45/41/49
Sprina 48/50/52

Congratulations to our Week 5 Camper of the Week, Becky--and congratulations to all the newbies for completing their first camp!

"Champions don't say 'ouch'--they say 'give me my medal, bitch!'"
~Rebecca Scheel, 2008

4 Jun 08: Dr Ed Hot and Steamy

Workout:
"Dr. Ed"
10 rounds for time, with reps:
10, 9, 8, . . . , 3, 2, 1 of
burpees
plyo push-ups
thrusters
slam balls

- Before each even round, run 400m
- Before each odd round, do 150 jump ropes (or 50 double-unders)

40-min time limit

Performances:
Compare scores to 15 May 08.

(Numbers indicate the numbered round when time limit was reached.)
Jenna 4
Kathy 4
Lori 2
Rebecca 4
Scott 2
Sprina 3

Tough day. No doubt. Remember, it's your effort that gets results. The harder you try, the greater your increases in capacity to do work. You all put out a good effort in tough conditions--3 days in a row/many days off/freakin' hot weather. As you spend more time working out in the heat, your performances will catch up.

Drink that water!

3 Jun 08: Mile and Alotta Tabata

Workout:

Mile


3 x 40 sec work followed by 20 sec rest:
plank holds
superman
jumping slam ball
upright rows w/ bands
dips
wall jumps or step-ups

Mile Performances:
Compare times to 13 May 08.

Jenna 0:11:21
Jessica 0:11:48
Jodi 0:09:27
Lissette 0:10:10
Lori 0:10:17
Rebecca 0:09:47
Scott 0:09:20

Meet in the PARKING LOT today (Tuesday)

Zoo Parking Lot at 6PM. See you there!

Also, next Tuesday night: FitWit Social at Six Feet Under! More to come . . .

2 June 08: Tabata and Sprints

Workout:

Tabata rows, push-ups, sit-ups, squats

5 x 300m shuttle runs

Tabata Performances:
Compare scores to 13 May 08.

(ro/pu/su/sq)
Jenna 12/12/8/14
Jessica 7/7/5/14
Jodi 5/8/10/15
Lissette 10/12/10/14
Lori 12/11/9/16
Rebecca 8/11/9/13
Scott 6/7/6/15

Once again, we see great improvements. Effort = results!


Reminder: We will have camp tomorrow (Wednesday) and Friday. NOT Thursday this week.

30 May 08: Partner Day

Workout:

Partner Challenges:

150 double-unders or 45o singles (max 30/person in a row)
200 lunges (max 20/person in a row)
75 push-up burpees (max 15 in a row)
Partner ladders with sprint up the switchbacks:

• 1-10 curls then one person sprint up and back
• 1-10 upright rows then the other person sprint up and back

Partner stretches

Congratulations to our Week 4 Camper of the Week, Jodi. That's right in an unprecedented move, Jodi has earned Camper of the Week honors two weeks in a row! Way to be there everyday this week, Jodi--even with Six Flags!

29 May 08: Bring A Friend Day

Workout:

1. Card Game Circuit:
Run 100m, Lunge 30m, bear crawl 25m, crab walk 25m, and power skip to the playing cards

Pick 2 cards. Complete the # of reps on the card. (Campers do double!)

• Clubs = squats
• Diamonds = push-ups
• Spades = sit-ups
• Hearts = burpees
  

2. Toy Circuit:
100 jump ropes
20 thrusters
20 slam balls (jumping slam balls for campers)
20 broad jumps
20 kettle bell swings
20 PVC rows


Thanks to our friends, Monica, Lauren, Jomal, Graham, Stephanie, Lynn, Suzanne, Shannon, and Katie for working out with us!

28 May 08: Homework

Workout:

Play.

45-60 minutes of a physical game or sport. Your goal is to build up a sweat doing something fun--basketball, biking, ultimate Frisbee, tennis, soccer, hula hoop, double dutch, kickball, tag, you name it!

Post games or sports to the comments.

27 May 08: Sweatin' Safari and Core Circuit

Workout:

"Sweatin' Safari"
3 laps around the Zoo grounds.

20 min. circuit:
20 upright rows w/bands
20 mountain climbers (10 each leg)
20 spider-man planks (10 each leg)
20 supermans
10 prisoner squats
10 star jumps

Sweatin' Safari Performances:
Compare times to 9 May 08.

Courtney 0:14:18
Jodi 0:12:29
Lissette 0:12:12
Lori 0:12:24
Rebecca 0:11:37
Scott 0:10:45

Outstanding performances today! Everyone improved their time. We had an average improvement of over 1 min, led by Courtney, who improved by nearly 2 min!

26 May 08: The Basic and Death March

Workout:
"The Basic"
AMRAP in 15 min. of:
5 burpees
10 push-ups
15 sit-ups
20 squats
run 50m

Memorial Day Death March in honor of our fallen heroes:
20 min of lunge w/ hamstring holds, bear crawl, crab walk, side step squats w/ bands and more lunges.

"The Basic" Performances:
Compare scores to 5 May 08.

Courtney 6
Jodi 6
Lissette 6
Rachael 6
Rebecca 8
Sprina 9

23 May 08: Zoo Tour

Workout:
Hill runs
Band work: curls, upright rows, and side raises
Lunges
Bench work: dips, jumping bench squats, bench jumps/step-ups, and push-ups
Lunges
. . . all between a delightful jaunt through the zoo!

Congratulations to our Week 3 Camper of the Week, Jodi--way to show those problem areas who's boss!

22 May 08: Thruster/Push-Up Ladder and Short Circuit

Workout:

For time:
50, 40, 30, 20, 10
Thrusters
Push-Ups


10-min circuit:
Hill run
10 star jumps
20 upright rows w/ band
jog back and do 20 ab bicycles
repeat.

Thruster/Push-Up Performances:
Jenna 0:26:56
Jessica 0:24:15
Jodi 0:26:22
Kathy 0:26:04
Lissette 0:25:20
Rachael 0:25:32
Rebecca 0:24:35
Sprina 0:24:47

20 May 08: 400m and Strength Circuit and WEDNESDAY HOMEWORK

Workout:

Timed 400m

Turkish get-up, med ball cleans, and one-legged squat instruction

20 minute circuit:
12 med ball cleans
12 Turkish get-ups (6 each arm)
12 1-leg squats (6 each leg)
12 PVC rows
run 400m

400 m Performances:
Courtney 2:10
Jenna 2:11
Jessica 2:09
Jodi 1:40
Kathy 2:09
Lissette 1:54
Sprina 1:34

* * *

WEDNESDAY HOMEWORK
"Annie Lost Her Rope"
For time:
tuck jumps and sit-ups
50, 40, 30, 20, 10

Do 50 tuck jumps then 50 sit-ups, 40 tuck jumps then 40 sit-ups and so on.
Knees to the chest for the tuck jumps. Keep your heels on the ground for sit-ups. Substitute supermans as necessary for sit-ups.

If you do this workout this week, please post your time to the blog.

19 May 08: Sweatin' Safari 400

Workout:

"Sweatin' Safari 400"
For time:
40 PVC rows
40 thrusters
40 slam balls
40 barrier jumps
40 double unders (150 singles)
40 walking lunges
40 push-ups
40 sit-ups
40 squats
40 burpees

Group glutes and abs.

Performances:
Compare times to Sweatin' Safari 300 on 25 Mar 08.

Courtney 0:28:14*
Jessica 0:25:14*
Jodi 0:26:35
Kathy 0:29:01
Lissette 0:24:25
Sprina 0:23:54

*30 reps of every exercise.

Great effort to start this week off right!

15 May 08: 3-Person Relays and Partner Work

Workout:

3-Person Relays:
Sprint with 50 Mt. Climbers – team working towards 100 lunges, 100 push-ups ,100 sit-ups, 200 j/j

Partner Ladders:
1. PVC rows
2. Slam Balls
3. Bicep Curls w/band
4. KB Swing
5. Band Side Raise
6. Star Jumps

Group ab work.

Outstanding week everyone, and congratulations to our Week 2 Camper of the Week, Jenna!

15 May 08: Dr. Ed Wet & Wild

Workout:

"Dr. Ed"
10 rounds for time, with reps:
10, 9, 8, . . . , 3, 2, 1 of
burpees
plyo push-ups
thrusters
slam balls

- Before each even round, run 400m
- Before each odd round, do 150 jump ropes (or 50 double-unders)

40-min time limit.

Performances:
(Numbers indicate the numbered round when time limit was reached. Ben 5 => Ben was working on the round of 5 reps of each exercise. Times indicate the time taken to complete the workout.)

Jenna 3
Jodi 1
Lissette 1
Lori 1
Rebecca 0:39:42
Scott 0:38:40
Sprina 0:37:43

13 May 08: Mile and Tabata

Workout:

1 mile for time.

Tabata: PVC rows, push-ups, sit-ups and squats.


Performances:
Compare mile times to 11 Apr 08 and Tabata scores to 4 Apr 08.

Mile
Courtney 0:12:49
Jenna 0:12:03
Jessica 0:11:28
Jodi 0:10:26
Kathy 0:10:37
Lissette 0:10:03
Rachael -
Rebecca 0:09:14
Scott 0:09:13
Sprina 0:08:57

Tabata (rows/pu/su/sq)
Courtney 7/4/-/10
Jenna 9/5/6/9
Jessica 5/5/3/10
Jodi 5/3/6/12
Kathy 4/7/8/11
Lissette 8/9/9/12
Rachael 4/10/8/12
Rebecca 7/9/9/11
Scott 5/4/5/15
Sprina 6/11/12/13

14 May 08: Homework

Workout:

50 burpees for time.

If you do this workout this week, please post your time to the comments. This is meant to be a quick one, expending max effort in a fairly short amount of time.

12 May 08: Safari Gone Wild and Super Heroes

Workout:

"Safari Gone Wild"
3 rounds:
5 min at each station, then 1 min rest. Count total repetitions for all three rounds combined.
burpees
wall ball
KB high pull
barrier jumps
thrusters

Super Heroes
100 super-man, sprint 160m
50 spider-man (25 each leg), sprint 160m
repeat for 15 min.

Hip circuit.

Safari Gone Wild Performances:
Compare scores to 10 Apr 08.

Jenna 107*
Jessica 210
Jodi 167*
Lissette 318
Lori 311
Rachael 255
Rebecca 248
Scott 246
Sprina 298

*Missing 2nd round score.

9 May 08: Sweatin' Safari and Circuit--Week 1 Done!

Workout:

"Sweatin' Safari"
3 laps around the Zoo grounds.

1 min stations:
jump rope
wall ball
one-legged dead lifts

Plank hold game

Sweatin' Safari Performances:
Courtney 0:16:17
Jenna 0:16:40
Jessica 0:15:00
Jodi 0:13:37
Kathy 0:14:50
Lori 0:12:30
Rebecca 0:12:22
Scott 0:12:04
Sprina 0:11:24

Congratulations to Scott, our Week 1 Camper of the Week!

Great job this week. 1 down, 4 to go!

Tuesday's Pictures: Animals Loose at the Zoo?

Just kidding of course . . . This is a great looking group!

8 May 08: Rain Delay

Workout:

AMRAP in 30 min. of:
20 prisoner squats
20 dips
20 step-ups (each leg)
20 mountain climbers (each leg)
20 upright rows (w/band)
100 jumping jacks


Performances:
(Example: Ben 3.2 => Ben completed 3 full rounds and everything through the dips (the second exercise) of a fourth round.)

Courtney 3.3
Jessica 3
Kathy 3.4
Lissette 3.5
Rebecca 4
Scott 3.5
Sprina 4

7 May 08: Homework

Workout:
Repeat the following series for 5 rounds:
30 sec. squat hold (arch back, chest up, head up, butt below parallel)
30 sec. running in place
30 sec. plank hold
30 sec. push-ups
60 sec. sit-ups
60 sec. rest



Newbies (and for some of you Vets) see Relieving Soreness

6 May 08: Rodeo and Toy Circuit

Workout:
Vets-
"Rodeo"
Run 1050m
10 bronco burpees
10 squat jumps
10 8-counts

Run 700m
15 bronco burpees
15 squat jumps
15 8-counts

Run 350m
20 bronco burpees
20 squat jumps
20 8-counts

Newbies-
Toy Circuit: jump rope, PVC rows, thrusters, KB swings, slam balls

Rodeo Performances:
(30-min time limit)

Kathy DNF
Lissette 0:26:46
Lori 0:27:29
Rachael DNF
Rebecca 0:28:10
Sprina 0:25:29

5 May 08: First Day--The Basics

Workout:
Sit-up, push-up, squat instruction and 60-sec assessments.

"The Basic"
AMRAP in 15 min. of:
5 burpees
10 push-ups
15 sit-ups
20 squats
run 50m

Performances:
Compare performances to 25 Apr 08.
(push-ups/sit-ups/squats/The Basic)
Jenna 26/24/25/2
Jodi 19/32/25/3
Kathy 35/34/33/5
Lori 28/34/30/5
Rachael 34/35/51/3
Rebecca 34/40/31/6
Scott 34/30/29/4
Sprina 37/44/29/6

Next Camp Starts 5 May 08!

This is just a reminder to go ahead and register for the next camp, beginning 5 May 08. This camp is only five weeks long (20 sessions). The price for this camp has been prorated for the reduced number of sessions. The prices this time are as follows:

Prices
Non-Zoo Atlanta members: $299
Zoo Atlanta members: $249
Zoo Atlanta employees: $169

Per-Session Rate
For returning Sweatin’ Safari campers, we’re offering a per-session rate at $10/session. This is a good option for those of you who know that you are going to have to miss four or more sessions. If this is something you’re interested in, please e-mail ben@fitwit.net with the number of sessions you want to pay for, and we will e-mail you an invoice.

FitWit-Sweatin' Safari Details

25 Apr 08: Last Day Special

Workout:

60-sec Assessments: push-ups, sit-ups, and squats.

3-person relay:
As a team complete
100 jump squats
100 sit-ups
100 push-ups
200 jumping jacks

Partner ladders w/ bands (2 min each):
side raises
upright rows
curls
shoulder press

60-sec Assessment Performances:
Compare scores to first day, 17 Mar 08.

push-ups sit-ups squats
Kathy 30 32 56
Laurel 39 38 50
Lori 32 33 40
Rachael 47 38 20*
Rebecca 33 39 42
Susan 36 26 38

*PVC rows subbed for squats

24 Apr 08: Sprint Work and Strength Circuit

Workout:
Sprint up hill for 100m, 10 push-up burpees. Repeat as many times as possible in 15 min.

3 Stations for 15 min
60 Prisoner squats
40 total one-arm shoulder press w/ bars or KBs (20 each arm)
20 PVC rows

Homework and Free Workshop

Thanks to everyone who came out to the FitWit social last night. It's nice to see what everyone really looks like!

Homework:
"Jump Around"
5 Rounds
10 box jumps (jump on to something 12" to 24")
20 broad jumps
30 tuck jumps (bring knees to your chest)
40 jumping jacks

How quickly can you finish your 5 rounds?

Or . . .

FitWit-Grant Park Training Workshop
FitWit-Grant Park is hosting a FREE workshop to help our clients develop some advanced exercise techniques. The workshop is open to all FitWit clients.

When: Saturday, 26 April, 9-10:30AM
Where: Southside H.S. Track

We'll be providing in-depth instruction on POSE running, pull-ups, cleans, double-unders & handstand push-ups. We'll follow the instruction with a 20 min. workout.

Please post to the comments if you'd like to attend the FREE workshop.

22 Apr 08: Ron Burgundy

Workout:
2 rounds for time; push for a 3rd round; total time allowed--33 min.

Run 200m
50 Kettlebell Swings
40 Double Unders (120 singles)
30 Push-ups

Run 200m
50 Rows (bands)
40 tuck jumps
30 slam balls

Performances:

Compare times to 7 Apr 08.
(All times are for 2 rounds.)

Kathy 0:26:02
Laurel 0:25:05
Lissette 0:25:55
Lori 0:24:15
Rebecca 0:23:00
Sprina 0:24:42
Susan 0:25:36

21 Apr 08: Donkey Kong

Workout:
Complete as many stations as possible in 30 min.
Station 1: Wall Jumps and wall push-ups
then run up the hill.
Station 2: burpees and squats
then run across parking lot and up two flights of stairs.
Station 3: Shoulder press and squat-high-pulls
then run down the hill and across sidewalk to the wall.
First round = 10 reps of every exercise
Second round = 15 reps of everything
Third round = 20 reps and so on . . .

Performances:
Compare scores to 1 Apr 08.

Kathy 10
Laurel 12
Lissette 11
Lori 11
Rachael 10
Rebecca 11
Sprina 12
Susan 10

18 Apr 08: Parking Lot Run and 3 Circuits

Workout:
2 laps around the Zoo parking lot

Circuit 1) Agility course
Circuit 2) Jump rope and push0ups
Circuit 3) Wall ball w/o the wall and med ball partner passess

Timed laps performances:
Barbara 9:31
Kathy 7:14
Laurel 5:14
Lissette 6:03
Rebecca 5:56
Sprina 5:52
Susan 10:01

17 Apr 08: Bring A Friend Day

Workout:
Dice Game
Roll two dice and do 20 reps per exercise for each roll of the following:
1--Burpees
2--Push-ups
3--Sit-ups
4--Squats
5--Shoulder Press
6--Curls
Then run 100m, lunge 25m, bear crawl 25m, crab walk 25m, power skip 25m back to the beginning and roll again.

Toy Circuit:
20 reps at each station for 15 min.
KB swings
Slam balls
Thrusters
Double unders (100 jump rope)
Broad jump

Thanks to Scott, Jodi, Laura, Raja, and Travis for braving Sweatin' Safari today!

FitWit Social at Redfish

When: Tuesday, 22 Apr 08, 7-10pm

Where: Redfish

Why:
1) See each other outside of work and fitness camp.
2) Meet other FitWitters.
3) Support our generous sponsor--1/2 off appetizers!

Friends and spouses welcome!

16 Apr 08: Homework

Repeat the following series for 5 rounds:
30 sec. squat hold (arch back, chest up, head up, butt below parallel)
30 sec. running in place
30 sec. plank hold
30 sec. push-ups
60 sec. sit-ups
60 sec. rest

15 Apr 08: 17-Touch Drill and Team Games

Workout:

17-Touch Drill

4-Person Teams
Game 1:
2 people work, 1 carries bar up hill 2x, 1 person rest. Cumulative effort working towards completing:
125 jumping lunges
125 plyo push-ups
125 squat jumps
65 push-up burpees

Game 2:
25 Points for each team. Each team can erase a point when a member has completed any of the following:
50 curls
40 side raises
30 tuck jumps
30 dips
30 thrusters
15 bronco burpees

Each team must complete all of the exercises and a member may not do the same exercise twice in a row.

17-Touch Drill Performances:
Compare times to 24 Mar 08.

Barbara 0:02:28
Kathy 0:02:12
Laurel 0:01:31
Lissette 0:01:42
Lori 0:01:39
Rebecca 0:01:44
Sprina 0:01:28
Susan 0:02:05

Tuesday: Meet in the Parking Lot Today

14 Apr 08: Running Tabata

Workout:

No rest in between tabata and run. As soon as the last tabata interval (the 8^th one) is over, take off on the run.

Tabata Superman
400m Run
Rest 30 seconds

Tabata Push-Ups
400m Run
Rest 30 seconds

Tabata Squats
400m Run
Rest 30 seconds

Tabata Sit-Ups
400m Run

Group hips

Performances:
(super-man/push-ups/squat/sit-ups)

Barbara 11/10/11/6
Laurel 16/11/12/11
Lissette 13/9/11/9
Rachael 10/5/14/5
Rebecca 15/8/12/7
Sprina 16/7/11/12
Susan 11/11/11/7

11 Apr 08: Mile, 10-min Circuit, and Med Ball Challange

Workout:

Mile

10 reps at each station for 10 min.
PVC Rows
Side Burpees
Side Raises w/ bands
Jumping Slam Balls
Run back to start.

Medicine Ball Challange
7 people: 0:02:32


Mile Performances:
Compare times to 27 Mar 08.

Kathy 0:16:05
Laurel 0:08:50
Lissette 0:10:33
Lori 0:10:37
Rebecca 0:10:00
Sprina 0:09:47
Susan 0:19:05

We had 5 people improve their times!

10 Apr 08: Safari Gone Crazy

Workout:
5-minute wheel – count reps at every station (3 rounds):

1. KB High Pull 2. Slam Ball 3. Thrusters 4. burpees 5. wall jumps

Steps & ab combo on the steps of Cyclorama

Performances:
Barbara 167
Kathy 244
Laurel 266
Lissette 207
Lori 266
Rachael 243
Rebecca 247

Today: Meet at the Wall--Next Thursday: Bring a Friend Day

Today
Meet at the stone wall by the parking lot along the walkway into Grant Park. We've done a workout there before--remember Donkey Kong?

Next Thursday
Next Thursday is our Bring a Friend Day! We'll meet at the normal time at the Flamingo Plaza. Please let me know if you plan to bring a friend (or more).

9 Apr 08: Homework

5 Rounds:
20 pushups, 30 situps, 40 squats, sprint 100 meters, 10 burpees - rest 3 minutes.
Make sure to give yourself the proper rest on this one. If you go hard, you will need the rest.

8 Apr 08: Buddy-Buddy Day

Workout:
3 Rounds:
2-3 Turkish Get-ups each side
Run a lap

Station work:
Cone 1 – 20 push-ups with a row ---- overhead lunge between cones
Cone 2 - 20 barrier jumps
Cone 3 – 20 push presses each arm
Repeat for 15 min.

Finish with ab work with buddy.

7 Apr 08: Ron Burgundy

Workout:
2 rounds for time:

Run 200m
50 Kettlebell Swings
40 Double Unders (120 singles)
30 Push-ups

Run 200m
50 Rows (bands)
40 tuck jumps
30 slam balls

Performances:
Kathy 0:27:09
Laurel 0:30:07
Lissette 0:25:55
Lori 0:26:30
Rachael DNF
Rebecca 0:24:50
Sprina 0:25:22
Susan DNF

4 Apr 08: Tabata and KB Work

Workout:
Tabata (rows/push-ups/sit-ups/squats)

Instruction on Kettlebell swings, KB high pulls, and Turkish Get-Up

Tabata Performances:
Compare performances to 28 Mar 08.

Kathy 5/7/7/8
Laurel 9/10/10/10
Lissette 7/10/8/12
Lori 11/6/7/12
Rachael 6/7/5/16
Rebecca 6/6/7/11
Sprina 6/8/12/11

Friday: Meet in the Ford Tent Today

3 Apr 08: Sprint Workout and Stations

Workout
2 rounds of
300m shuttle run, 90 sec rest
200m shuttle run, 90 sec rest
100m shuttle run, 90 sec rest

3 min rest between rounds

Station work (2 min.@ each station):

1. 30 Spiderman planks each side/30 situps
2. 5 PVC rows / 10 jumping jacks
3. Double Unders
4. 10 Thrusters/10 Pushups

2 Apr 08: Homework

Run a 5K and record your time. Use www.mapmyrun.com to create a 3.1 mile route around your neighborhood. Go as fast as you can, and walk when you need to. Remember, you must record your time so you know what to beat next time!

1 Apr 08: Donkey Kong

Workout:
Complete as many stations as possible in 30 min.
Station 1: Wall Jumps and wall push-ups then run up the hill.
Station 2: burpees and squats then run across parking lot and up two flights of stairs.
Station 3: Shoulder press and squat-high-pulls then run down the hill and across sidewalk to the wall.
First round = 10 reps of every exercise
Second round = 15 reps of everything
Third round = 20 reps and so on . . .


Performances:
Barbara 10
Kathy 9
Laurel 10
Lissette 10
Lori 10
Rachael 9
Rebecca 10
Sam 6
Sprina 10

31 Mar 08: March of Death

Workout:
AMRAP in 30 minutes of
Lunge 70m
Bear Crawl 30m
Lunge 70m
Crab Walk 30m
Run 250m

Performances:
Barbara 2.25
Laurel 2.5
Lissette 2.25
Lori 2
Rachael 2
Rebecca 2.5
Sprina 2.5

28 Mar 08: Tabata and Team Relays

Workout:
1/2 Tabata (4 consecutive rounds of 20 s exercise, 10 s rest):
PVC Rows, Push-ups, Sit-ups, Squats

Note: A full Tabata is 8 rounds.

3-Person Relays:
Backward Lunge and 20 squat kicks
Bear Crawl and 20 jump squats
Crab walk and 20 mountain climbers
Power skip and 10 burpees

1/2 Tabata Performances:
(rows/push-ups/sit-ups/squats)
Barbara 19/10/5/10
Kathy 7/7/10/7
Laurel 9/10/11/11
Lori 12/6/9/12
Rachael 6/8/9/14
Rebecca 6/7/10/11
Sam 5/3/10/9
Sprina 6/10/13/11
Susan 20/11/8/10

Camper of the Week for Week 2 is Susan! Great work this week everyone!

Friday: Meet at Flamingo Plaza Today

27 Mar 08: Mile Run and Face-Off

Workout:
Timed Mile Run

People are paired with a camper of about the same fitness level. 4 stations – essentially a race between 2 people. One does the prescribed reps as fast as possible, while the other does the second exercise as many times as possible. The person with the most reps on the second exercise wins.

1. 50 mountain climbers each leg and pull-ups
2. 30 push-ups and squats
3. 100 jump rope and slam ball
   
4. 100 jumping jacks and KB High Pull

Mile Performances:
Barbara DNF
Kathy 0:13:49
Laurel 0:08:53
Lissette 0:10:51
Lori 0:11:05
Rebecca 0:10:14
Sam 0:10:45
Sprina 0:10:33
Susan 0:18:27

This first mile serves as a baseline for comparison for us to judge improvement down the road. That's right . . . we will be doing it again. Thanks for your continued efforts and great attitudes!

Check us out on live TV!

Link to our video clips from this morning on Good Day Atlanta Fox 5

25-26 March: Sweatin' Safari 300 and Homework

25 Mar Workout: Sweatin' Safari 300
For time:
30 burpees
30 Push-ups
30 barrier jumps
30 thrusters
30 sit-ups
30 overhead squats
30 slam balls
30 double unders (150 singles)
30 walking lunges
30 PVC rows

Performances:
Joe 0:28:30
Kathy 0:23:02
Laurel 0:23:02
Lissette 0:22:02
Lori 0:21:40
Rachael 0:27:00
Rebecca 0:22:56
Sam 0:26:07
Sprina 0:21:40
Susan 0:26:00

26 Mar Homework:
10 push-ups
15 sit-ups
20 squats
Sprint 100 meters

Repeat for 20 minutes - How many rounds can you do? It's important to master these basic exercises before moving on to more difficult ones. Strive for perfect form!

This is a tough one if you commit to keeping a fast tempo for the entire 20 minutes. Post your rounds to the comments.

24 Mar 08: 17-Touch Drill/Zoo Tour with Bands

Workout:

• 17-Touch Drill
• Zoo Tour with the Band--rows, curls, squats, dips, shoulder press, side raises, push-ups, sit-ups, super-men
• Hip Circuit

17-Touch Drill Performances:
Barbara 0:02:28
Kathy 0:02:17
Laurel 0:01:42
Lissette 0:01:50
Lori 0:01:53
Rachael 0:02:10
Rebecca 0:01:47
Sam 0:02:11
Sprina 0:01:40
Susan 0:03:01

21 Mar 08: Get-Up/Clean Instruction & Circuits

Workout:
Turkish Get-up and Clean Instruction

2 x 10-min circuits:
A) 8 touches, 10 rows on pvc, 10 bronco burpees
B) 100 jump ropes, 20 dips, 10 broad jumps

Great first week!

20 Mar 08: 3-2-1

Workout:
For Time (35 min time limit):

3 Laps
10 push-ups
10 dips
10 tuck jumps
10 squats
10 shoulder presses w/bands
10 curls w/bands

2 Laps
20 push-ups
20 dips
20 tuck jumps
20 squats
20 shoulder presses w/bands
20 curls w/bands

1 Lap
30 push-ups
30 dips
30 tuck jumps
30 squats
30 shoulder presses w/bands
30 curls w/bands

Performances:
(Example: Ben DNF 3.push-ups => Ben did not finish but completed everything through round 3 push-ups)

Barbara DNF 3.Tuck Jumps
Joe DNF 3.Push-ups
Kathy DNF 3.Dips
Laurel DNF 3.Squats
Lissette DNF 3.Squats
Lori DNF 3.Squats
Sprina DNF 3.Tuck Jumps
Susan DNF 3.Dips

Great work today! Water, water, water . . .

19 Mar 08: Revised Homework

As the rain sets in, I think the running workout can wait. Try this one instead.
8-Minute Workout:
Continuously, without stopping, perform 4 sets of the following:
30 sec of burpees
30 sec of high knees in place
30 sec of jumping lunges
30 sec of jumping jacks

A jumping lunge is just like our walking lunges, except instead of stepping forward to change legs, you jump straight up from the lunge and switch legs in the air.

Let me know if you have any questions. We'll see you tomorrow!

18 Mar 08: Jump Rope/Running/Station Work

Workout:
Jump rope instruction
8-4-2
Station work; 3 min each:
1) 50 Jump rope, 10 squats
2) 20 Shoulder press w/bands, 20 rows w/bands, 10 push-ups
3) 10 Slam balls, 10 step-ups each leg, 10 dips

Relieving Soreness

If you exercise hard or if you are new to exercise in general, you are bound to have to deal with D.O.M.S. – Delayed Onset Muscle Soreness. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours (aka -second-day soreness). Your muscles ache and swell, and you probably have difficulty with daily activities like going up steps and even sitting on the toilet. Don’t fret – it’s normal and it’s a sign that you are must have done something right. Here are some remedies for relieving a little of the soreness:

1. Keep moving and keep showing up to camp. Movement keeps the blood flowing to your muscles and it speeds up the recovery time.

2. Take an Epsom salt bath and always stretch for 10-15 minutes after your bath or shower while your muscles are still warm.

3. Get a massage.

4. Eat right. Good protein eaten within an hour after your workout does indeed help muscle repair.

17 Mar 08: First Day!

Monday's Workout:
Pushup/Situp/Squat instruction
60 sec. assessments: Pushup/Situp/Squat(how many consecutive without resting)
10 min circuit – AMRAP (As many rounds as possible) – 5 burpees, 10 squats, 10 push-ups, 10 sit-ups, run to the fence.

60 sec Assessments:
(push-ups/sit-ups/squats; k=knee, w=wall)

Barbara 29w/11/30
Joe 18k/23/26
Laurel 34k/38/29
Lissette 35k/39/29
Lori 21k/23/28
Rachel 32k/30/20
Sprina 32k/42/28
Susan 27w/20/15

Outstanding work for the first day! Drink plenty of water and keep stretching.