CrossFit Kids

Saturday, October 21st

Big Dawgs:
For time:
Run 400 meters
21 Pull-ups
21 Handstand push-ups
Run 400 meters
15 Pull-ups
15 Handstand push-ups
Run 400 meters
9 Pull-ups
9 Handstand push-ups

The Porch:
Run 400
15 Pull-ups
15 Handstand push-ups
Run 400 meters
12 Pull-ups
12 Handstand push-ups
Run 400 meters
9 Pull-ups
9 Handstand push-ups

Pack:
Run 200 meters
15 Pull-ups (Assisted or Beginner)
15 Assisted Handstand push-ups
Run 400 meters
12 Pull-ups (Assisted or Beginner)
12 Assisted Handstand push-ups
Run 200 meters
9 Pull-ups (Assisted or Beginner)
9 Assisted Handstand push-ups

Buttercups:
Run 100 meters
12 Pull-ups (Assisted or Beginner)
12 Assisted Handstand push-ups
Run 100 meters
9 Pull-ups (Assisted or Beginner)
9 Assisted Handstand push-ups
Run 100 meters
6 Pull-ups (Assisted or Beginner)
6 Assisted Handstand push-ups

Practice L-sits when you are through

Posted by Jeff Martin on 10/20 at 09:06 PM
(0) Comments

Friday, October 20th, 2006

CrossFit Kids Musical Medicine Ball Squats

Everyone

Scale this workout with appropriately weighted ball. 4#, 6 #, 8# or 10 #

Coaching Tips : Go over the clean movement before beginning the workout

(Pull shrug extend drop catch) Keeping backs upright.

21-15-9

Medicine Ball Throw for distance

Medicine Ball Clean

Push ups on Medicine Ball

Posted by Jeff Martin on 10/19 at 07:08 PM
(0) Comments

Thursday, October 19th

CrossFit Kids - Focus!

Big Dawgs:
5 Rounds
100 M Sprint
3 Muscle ups
10 Pressing Snatch Balances X 15#

The Porch:
5 Rounds
100 M Sprint
6 Jumping Muscle ups
10 Pressing Snatch Balances X 10#

Pack:
3 Rounds
100 M Sprint
3 Seated Muscle ups
10 Pressing Snatch Balances X 10#

Puppies:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X 5#

Buttercups:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X PVC

Compare to 9/27/06

Muscle up progression Video

Pressing Snatch Balance Video

Posted by Jeff Martin on 10/18 at 08:02 PM
(2) Comments

Tuesday, October 18th - Daddyzgirl

CrossFit Kids - A Little Help.

This workout was made up by one of our CrossFit Kids and is named Daddyzgirl.

Big Dawgs:
5 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

The Porch:
4 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Pack:
3 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Puppies:
2 rounds for time:

10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers

Please post your time to comments.

Posted by Jeff Martin on 10/17 at 06:20 PM
(2) Comments

Tuesday, October 17th

CrossFit Kids - Sprints

Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and returning to the starting line is called one pass.

Big Dawgs:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 25 Burpees
Round Two:
Complete two passes
Do 25 Wall Balls (10-14# ball)
Round Three:
Complete three passes
Do 25 Squats
Round Four:
Complete three passes
Do 25 Burpees
Round Five:
Complete two passes
Do 25 Wall Balls (10-14#)
Round six:
Complete one pass
Do 25 Squats

Pack:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 15 Burpees
Round Two:
Complete two passes
Do 15 Wall Balls (8-10# ball)
Round Three:
Complete three passes
Do 15 Squats
Round Four:
Complete three passes
Do 15 Burpees
Round Five:
Complete two passes
Do 15 Wall Balls (8-10#)
Round six:
Complete one pass
Do 15 Squats

Puppies:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 10 Burpees
Round Two:
Complete two passes
Do 10 Wall Balls (4-6# ball)
Round Three:
Complete three passes
Do 10 Squats
Round Four:
Complete three passes
Do 10 Burpees
Round Five:
Complete two passes
Do 10 Wall Balls (4-6#)
Round six:
Complete one pass
Do 10 Squats

Posted by Jeff Martin on 10/16 at 07:34 PM
(3) Comments

Monday, October 16th - Funky Fran

CrossFit Kids - Delaney at Sage Burgeners Seminar

Funky Fran

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Race you to the Car ?
An article on competition in this months CrossFit Kids Magazine

"Michael Yon is a former Special Forces operator who retired from the U.S. military but still visits American troops around the world, writing about what they do. Yon has his own Web site. Before he began posting reports on the Internet, he wrote about his life in a book called “Danger Close,” and one of the things he says in that book was that when he was in the Army, he could do 47 consecutive pull-ups.

Yon does not say whether those were CrossFit-style kipping pull-ups, but it’s interesting that he remembered the total number, don’t you think? The reason Yon remembered is because he and his buddies used to have pull-up contests............

.........Almost two hundred years ago, the Duke of Wellington, one of the few generals to defeat Napoleon and his armies in combat, declared that the famous Battle of Waterloo was “won on the playing fields of Eaton.” What the Duke meant was that his British soldiers learned teamwork and determination as boys playing games in the schools from which many of them had graduated."

What are your thoughts on competition?

This months CrossFit Kids Magazine is now available on line!
CrossFit Kids Magazine

Posted by Jeff Martin on 10/15 at 07:14 PM
(0) Comments

Sunday, October 15th

Big Dawgs:
Use a single 12-15# dumbbell
100 m waiters walk
25 TGU
25 swings (Santa Cruz style)
25 goblet squats
25 push press (alternate sides)
25 cleans (alternate sides)
25 push jerks (alternate sides)
100 m suitcase carry

The Porch:
Use a single 12-15# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry

Pack:
Use a single 8-10# dumbbell
100 m waiters walk
20 TGU
20 swings (Santa Cruz style)
20 goblet squats
20 push press (alternate sides)
20 cleans (alternate sides)
20 push jerks (alternate sides)
100 m suitcase carry

Puppies:
Use a single 5-8# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry

Buttercups:
Use a single 3-5# dumbbell
100 m waiters walk
10 TGU
10 swings (Santa Cruz style)
10 goblet squats
10 push press (alternate sides)
10 cleans (alternate sides)
10 push jerks (alternate sides)
100 m suitcase carry

Posted by Jeff Martin on 10/14 at 06:17 PM
(3) Comments