Shout out to our December member of the month, Jennifer Mc! She’s been getting strong with us for 6.5 YEARS and is a phenomenal member to be around. In the past year, she’s dialed into her health for the longterm- prioritizing her physical and nutritional health.
As the sun rose in the early morning hours on June 29, 2018, I slowly, but steadily put one foot in front of the other and summited Mt. Kilimanjaro. At 19,341 feet, it is the highest peak in Africa,
FitWit folks! Our member of the month for February is the riveting Janice D.! She has been with FitWit for TWO years now and comes hustlin’ from work always ready to get down with some squats. Just a few of the strong attributes that have given Janice MOTM for the month are;
The Wednesday Wrap: A short list of fitness things that Kirkwood Head Trainer, Ethan Duff, is enjoying right now.
Video: Hip C.A.Rs
Article I Enjoyed:
The strength technique of Irradiation is technically called the Law of Irradiation.
Strength Assessment: The Push Up
- Strength: The Ability to Complete –
- Toe Push Up (Only Resting in the Top [High Plank] Positions)
Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)
16 Minute Circuit: –
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: Jump Rope
Player 2: High Plank Hold R: Plank Shoulder Taps
Player 3: ERG
Player 4: 1 KB Racked March: w/3 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+),
HIIT: 4 Rounds :45 on :15 Rest
- Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)
- Lateral Band Raises
- KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)
- Band Pull Aparts
- KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)
10 Minute Warm Up:
10 Minute Mobility: Ethan will lead first time in morning.
Stations: All Together
12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause
Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1 Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total
1 Minute Rest BTWN Split Squat &
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=