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
Tuesday, April 29, 2008
Saturday, April 26, 2008
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
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
Friday, April 25, 2008
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
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
Wednesday, April 23, 2008
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?
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.
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
Monday, April 21, 2008
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
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
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
Thursday, April 17, 2008
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!
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!
Wednesday, April 16, 2008
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!
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
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
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, April 15, 2008
Monday, April 14, 2008
14 Apr 08: Running Tabata
Workout:
No rest in between tabata and run. As soon as the last tabata interval (the 8th 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
Friday, April 11, 2008
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!
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
Barbara 167
Kathy 244
Laurel 266
Lissette 207
Lori 266
Rachael 243
Rebecca 247
Thursday, April 10, 2008
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).
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).
Wednesday, April 9, 2008
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.
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.
Tuesday, April 8, 2008
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
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
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, April 4, 2008
Wednesday, April 2, 2008
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):
- 30 Spiderman planks each side/30 situps
- 5 PVC rows / 10 jumping jacks
- Double Unders
- 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!
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