CrossFit Kids | Forging the Future of Fitness

Thursday, February 23rd, 2012

CrossFit Kids

"Studies from the American Academy of Pediatrics Council on Sports Medicine and Fitness show children who play multiple sports have fewer injuries and continue to play longer and at higher levels than children who specialize in one sport before puberty."
From StopSportsInjuries.org

Buy in (Demo)
Varsity, Junior Varsity, Novice:
3 Forward rolls => 3 Bear crawl U patterns => 100 M Shuttle run (25 M there and back twice) => 5 Lat hops through hurdles => Vault

Pack and Puppies:
1 Forward roll => 1 Bear crawl U pattern => 40 M Shuttle run (10 M there and back twice) => 5 Lat hops through hurdles => Vault

"Walking Randy"

Varsity:
75 Hang Power Snatches, Boys 75#/Girls 55#
Every time you set the bar down handstand walk 10 m.

Junior Varsity:
75 Hang Power Snatches, 45-55#
Every time you set the bar down handstand walk 10 m

Novice:
75 Hang Power Snatches, 25-35#
Every time you set the bar down handstand walk 10 m

Pack:
50 Hang Power Snatches, 10-15#
Every time you set the bar down Bear Crawl 10 m

Puppies:
35 Hang Power Snatches, pvc-5#
Every time you set the bar down Bear Crawl 10 m

Cash out
Varsity, Junior Varsity, Novice:
Max box jumps (20-24") in 60 seconds.
Max sit ups in 60 seconds

Pack and Puppies:
Max box jumps (12-20") in 30 seconds.
Max sit ups in 30 seconds

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/22

Wednesday, February 22nd, 2012

CrossFit Kids

Today play on the bars or rings, or maybe climb a rope. Have fun.

Skill Day Tips and Tricks:
Using the Theoretical Hierarchy of Development to talk about nutrition with teens.

Skill Day Homework:
Read for at least 30 minutes today.

Posted by Jeff Martin on 02/21

Tuesday, February 21st 2012

CrossFit Kids

Buy in (Demo)
Big Dawgs and The Porch:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

Pack and Puppies:
3 x
25 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

* we have found we can push small tires as a sub for the prowler

WOD (Demo)

From the archives (Demo)

"Diane"

Varsity:
21-15-9
Deadlift, Boys 225 pounds/Girls 165 pounds
Handstand push ups

Junior Varsity:
21-15-9
Deadlift, 115-125
Handstand push ups

Novice:
21-15-9
Deadlift, 75-95
Handstand push ups

Pack:
15-12-9
Deadlift, 20-30
Handstand push ups (Progressions okay)

Puppies:
15-12-9
Deadlift, 5-15
Handstand push ups (Progressions okay)

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit

Everyone:
Post your WOD results to the CrossFit Kids Facebook page

Remember to study or read for 15 minutes directly following your workout.

Posted by Jeff Martin on 02/20

Monday, February 20th 2012

CrossFit Kids

WHAT FACTORS CAUSE OVERUSE INJURIES?
Training errors are the most common cause of overuse injuries. These errors involve rapid acceleration of the intensity, duration, or frequency of activity. Overuse injuries also happen in people who are returning to a sport or activity after injury and try to make up for lost time by pushing themselves to achieve the level of participation they were at before injury. Proper technique is critical in avoiding overuse injuries, as slight changes in form may be the culprit. For this reason, coaches, athletic trainers, and teachers can play a role in preventing recurrent overuse injuries.......... Head over to the CrossFit Kids Facebook page to read the rest of this Stop Sports Injuries article

Buy in (Demo)
Varsity, Junior Varsity, Novice:
2 x
Partner hop around your partner 6 times
15 squats

Pack and Puppies:
2 x
Partner hop around your partner 3 times
10 squats

WOD (Demo)

Varsity:
30 Muscle ups

Junior Varsity:
20 Muscle ups

Novice:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

Cash out
Varsity, Junior Varsity, Novice:
3 Kick overs
3 Skin the cats
20 Toes to bar
Balance on a single leg as long as possible

Pack and Puppies:
3 Kick overs
3 Skin the cats
10 Toes to bar
Balance on a single leg as long as possible

Everyone:
Post your WOD results to the CrossFit Kids Facebook page

Remember to study or read for 15 minutes directly following your workout.

Posted by Jeff Martin on 02/19

Sunday, February 19th 2012

CrossFit Kids

Buy in (Demo)
Varsity, Junior Varsity, Novice:
3 x
5 Box jump snake => 5 Jump to support => 5 Cartwheels

Pack and Puppies:
3 x
3 Box jump snake => 3 Jump to support => 3 Cartwheels

WOD (Demo)

"Keegan"

Varsity and Junior Varsity:
5 rounds

200m
20 Pushups
20 Toes-to-bar

Novice:
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies:
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups:
3 rounds

100m
10 Pushups
10 Knee-ups

Cash out
Varsity, Junior Varsity, Novice:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/18

Saturday, February 18th 2012

CrossFit Kids Preschool

Today practice rolling and handstands

Posted by Jeff Martin on 02/17

Friday, February 17th 2012

CrossFit Kids Preschool

The Gauntlet
Test yourself, sign up for "The Gauntlet"? If you are 13-18 and still in high school, you can compete in the CFK Teen Competition-"The Gauntlet". We are coming to Ohio for our next competition March 4th at the Arnold.
Register now to reserve your spot at: "The Gauntlet 3.12"

Buy in (Demo)
Varsity, Junior Varsity, and Novice:
Agility hurdles => 50 M run => 5 Round the worlds (ea. leg) => Vault => Wall climb

Pack and Puppies:
Agility hurdles => 20 M run => 2 Round the worlds (ea. leg) => Vault => Wall climb

* If you don't have agility hurdles, vaults or a climbing wall, be creative.

WOD (Demo)

"Vaulting Cindy"

Varsity
As Many Rounds As Possible in 15 Minutes:
5 Vaults followed by
3 Rounds of Cindy
(Cindy is 5 pull ups/10 Push ups/15 Squats)

Junior Varsity and Novice:
As Many Rounds As Possible in 12 Minutes:
5 Vaults followed by
3 Rounds of Cindy
(Cindy is 5 pull ups/10 Push ups/15 Squats)

Pack:
As Many Rounds As Possible in 12 Minutes:
5 Vaults followed by
3 Rounds of Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

Puppies:
As Many Rounds As Possible in 8-10 Minutes:
5 Vaults followed by
2 Rounds of Scaled Cindy
(Scaled Cindy is 3 pull ups/6 Push ups/9 Squats)

* Pack and Puppies, pull ups can be scaled to beginner or assisted.

Cash out
Varsity, Junior Varsity and Novice:
Max Plank hold
50 Sit ups

Pack and Puppies:
Max Plank hold
20 Sit ups

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 02/16