CrossFit Kids

Saturday, January 20th

CrossFit Kids - Play Together

P.T. Test

Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held

Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)

Max Pull ups ( To Failure)
Full extension at bottom to chin over bar

Broad Jump (Distance)
Measure distance covered

Complete the test and report your scores here!

Big dawgs when you have completed the test do:

Push Press
5-5-5-5-5

Posted by Jeff Martin on 01/19 at 09:20 PM
(0) Comments

Friday, January 19th, 2007

CrossFit Kids Run Jump and Throw

David PR ( 7:40) and Connor PR ( 8:32 ) do Helen as Rx'd

Big Dogs

3 rounds
Run 400M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10 (8-10#)

Packmembers

3 rounds
Run 200M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10 (6#)

Puppies

3 rounds
Run 200M
Box Jump up over down and turn around x 5
Medicine Ball Soccer THrow aginst wall x 5 (4#)

Posted by Jeff Martin on 01/18 at 07:55 PM
(0) Comments

Thursday, January 18th, 2007

CrossFit Kids do pull ups sometimes " Frogging"

Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups 10 Pistols, alternating
15 Pull-ups
(our CrossFit Kids record is 14 rounds set by a 14 year old)

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged Pistols, alternating
15 Pull-ups

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Rope Pistols, alternating
9 Beginner Pull-ups

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Wall Pistols, alternating
7 Beginner Pull-ups

Please post your group and number of rounds completed.

See the video page for Pistols, Rope Pistols and Wall Pistols

Posted by Jeff Martin on 01/17 at 07:44 PM
(0) Comments

Wednesday, January 17th

CrossFit Kids - Stretch

Big Dawgs:
3 rounds of:

Run 200 M
15 Push ups
15 Pull ups

Rest 5 minutes

Front Squat
5-5-5-5-5

Pack:
3 rounds of:

Run 100 M
10 Push ups
10 Beginner Pull ups

Puppies:
3 rounds of:

Run 50 M
10 Box or Wall Push ups
10 Jumping or Assisted Pull ups

The January edition of CrossFit Kids Magazine is out. This Month:

Wrestling workouts - from Connor

Game of the Month - CrossFit Capture the Flag

Football "Soccer" workout - from our friends at CrossFit Manchester

Self Defense - Fixing the Straight Punch

Posted by Jeff Martin on 01/16 at 05:59 PM
(0) Comments

CrossFit Kids Play

Tuesday, January 16th, 2007

With a friend, Partner A does the first exercise (10 OHS) while Partner B performs the second exercise (holds the plank position) until partner A completes the exercise, then switch. Followed by both partners completing 10 Box jumps simultaneously.

5 rounds for time, alternate partners

10 OHS
Plank Hold

followed by 10 Box jumps

Scaling is only with the weight of the OHS, PVC or broomstick for beginners (puppies) 5- 8 # bar for intermediate (packmembers) 10-15# for big dogs (advanced)

Parent/Coaching Tip Do not let kids put weight ( even small amounts) overhead until you have checked their form and the strength of the hold.(Shoulders and lats activated)
This is a good workout even when done with PVC or broomstick. Make sure kids have an adult spotter.

Posted by Jeff Martin on 01/15 at 08:52 PM
(3) Comments

Monday, January 15th

CrossFit Kids - Play Day

Crab Walk Soccer game

You will need a soccer ball, a field or yard with grass, and something to use as goals.

Single Player:
Set up a goal and try to shoot goals while crabwalking. Play for 10 minutes.

Multiple players:
Pick teams, use the same rules as soccer except everyone including the goalie must crabwalk. Play for about 20 minutes.

For added fun use a 4 pound medicine ball.

This months Crossfit Kids Magazine will include a new monthly feature; kids soccer workouts, I mean "Footie" workouts from our friends at CrossFit Manchester .

Posted by Jeff Martin on 01/14 at 07:09 PM
(0) Comments