CrossFit Kids

Tuesday, September 5th

CrossFit Trainer
Connor Martin at 14,

Connor was patient with his progress and slowly worked up to where he is today. With Crossfit, like many things in life, making sure your foundation is solid is key to progressing later on.

Big Dogs
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 15-20# Bar

Pack
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 10-15# Bar

Puppies
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance 5-10# Bar

Buttercups
3 rounds
20 Box Jumps
15 Pull ups
10 Heaving Snatch Balance PVC pipe or Broomstick

Posted by Jeff Martin on 09/04 at 05:54 PM
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Monday, September 4th

Keegan M.
Slacklining at Brand X
Perhaps Surfing is good for something!

Big Dogs
3 rounds
Sprint 100M
20 Thrusters 15-25# Bar
20 Situps

Pack
3 rounds
Sprint 100M
20 Thrusters w/ 8-10# DB's
20 situps

Puppies
3 rounds
Sprint 75M
20 Thrusters 5-8# DB's
20 Situps

Buttercups
3 rounds
Sprint 50M
20 Thrusters 3-5# DB's
20 Situps

Posted by Jeff Martin on 09/04 at 06:20 AM
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Sunday, September 3rd 2007

Play Day!!!!

Get a group of friends together and play. Catch One Catch All One person in the group is chosen to be "it". The first person that is tagged becomes "it" as well. As people are caught they join "its" team and continue trying to catch people. The last person caught is "it" for the next round.

Posted by Jeff Martin on 09/02 at 05:56 PM
(1) Comments

Saturday, September 2nd

CrossFit SlamBall!

Austin K. Trainer Seans Medicine Ball Suicide Run For the kids we use a 4#, 8#, and 12# medicine balls. (You can use weights or other objects if you want. Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 4#, 8# and finally the 12#. Sprint to the 4# ball pick it up sprint back to the starting line; turn and sprint to the 8# ball pick it up sprint back to the starting line; turn Sprint to the 12# ball, turn and sprint to the starting line. Big Dawgs: 5 rounds, rest only long enough to set the course back up. Pack: 5 rounds, set the course back up and rest 15 seconds. Puppies: 3 rounds, set the course back up and rest 15 seconds.

Posted by Jeff Martin on 09/01 at 09:32 PM
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Friday, September 1st

Connor K. Slacklining
at Brand X
Slacklining provides a wonderful tool for body control and kids love it !

Scale this workout according to ability/capacity.

Younger and/ or new CrossFitters should use 1-5# DB 's , Intermediate 5-8# DB's,and older more advanced 8-10#DB's. Work on form, position of feet (below hips) full extension (elbows near ears) and a good steady speed going up and down.

15 DB Shoulder Press
15 Reverse Push up (Feet elevated)
15 DB Push Press
15 Reverse Pushups (Feet elevated)
15 DB Thrusters
15 Reverse Pushups (Feet elevated)

Posted by Jeff Martin on 08/31 at 08:06 PM
(0) Comments

Thursday, August 31st

CrossFit Kids

Elevated Push ups

Eric H.

Big Dawgs:
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
(If you find this super easy, and you did all the reps with good form, it may be time for you to move up!)

The Porch:
For time:
40 Pull-ups
40 Push-ups
40 Sit-ups
40 Squats

Pack:
For time:
20 Pull-ups or assisted
20 Push-ups
20 Sit-ups
20 Squats

Puppies:
For time:
10 Pull-ups or assisted
10 Push-ups
10 Sit-ups
10 Squats

Post your times to comments!

"After a year, Connor graduated to the puppies version of the adult workouts and did that level for almost a year. Last year he moved up again and began using heavier weights. This past January he made a resolution to try and do the CF workouts on the mainpage as Rx’d. At 120 pounds Connor is turning in performances and times that begin to rival adult men’s. He is capable of doing that because the groundwork has been correctly and successfully laid." Next months CrossFit Kids Magazine will have an article discussing laying a good foundation for future CrossFit success.

Posted by Jeff Martin on 08/30 at 06:15 PM
(0) Comments

Wednesday, August 30th

CrossFit Soccer

Keegan M.

Soccer throws!

Big Dawgs:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot. For every time you miss do:
50 yard sprint
5 tuck jumps
10 pushups
50 yard sprint (back to the starting point)
10 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.
Continue for 12 minutes.

Pack:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot. For every time you miss do:
50 yard sprint
3 tuck jumps
8 pushups
50 yard sprint (back to the starting point)
8 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.
Continue for 10 minutes.

Puppies:
Pick a spot on a wall. Move back 10 feet. Throw a ball (soccer style) at the spot 5 times. Count how many times you mis the spot. For every time you miss do:
25 yard sprint
3 tuck jumps
5 pushups
50 yard sprint (back to the starting point)
5 jumping squats.
Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.
Continue for 10 minutes.

Please post:
Number of rounds

Homebase

Posted by Jeff Martin on 08/29 at 07:18 PM
(0) Comments