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!
Monday, July 21, 2008
Friday, July 18, 2008
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
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
Thursday, July 17, 2008
17 Jul 08: 5 Stations
Workout:
5 stations, 2 x (3 min each: 50/10 work/rest) w/ 90 sec rest between rounds.
5 stations, 2 x (3 min each: 50/10 work/rest) w/ 90 sec rest between rounds.
- Squat high pulls w/ KB, 1-Arm Thrusters (L, R)
- Push-up Burpees, 6-Count Burpees, Reg. Burpees
- Wall Balls & med ball push-ups (L, R)
- Plank Holds (M, L, R)
- Squats, 1-Leg squat (L,R)
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
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
Monday, July 14, 2008
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 . . .
"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
"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!
“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, July 9, 2008
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.
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!
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!
Monday, July 7, 2008
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.
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 . . .
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 . . .
Thursday, July 3, 2008
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!
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!
Wednesday, July 2, 2008
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
"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 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
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