CrossFit Kids | Forging the Future of Fitness

Wednesday, March 7th

CrossFit Kids - Get Ready!

"Lil Fran"

Big Dawgs:

21-15-9

40# thrusters

pull ups

The Porch:
21-15-9

25# Thrusters
pull ups

Pack:
15-12-9
8# dumbbell thrusters
jumping pull ups

Puppies:
15-12-9
5# dumbbell thrusters
jumping pull ups

Buttercups:

12-9-6
3# dumbbell thrusters
assisted pull ups

Posted by Jeff Martin on 03/06 at 05:20 PM
(4) Comments

Tuesday, March 6th

CrossFit Kids - Goblet Squats

Big Dawgs:
Run 200 M
21 Goblet Squats X 20-25#
21 Knees to Elbows
Run 200 M
15 Goblet Squats X 20-25#
15 Knees to Elbows
Run 200 M
9 Goblet Squats X 20-25#
9 Knees to Elbows
Run 200 M

The Porch:
Run 200 M
15 Goblet Squats X 20#
15 Knees to Elbows
Run 200 M
12 Goblet Squats X 20#
12 Knees to Elbows
Run 200 M
9 Goblet Squats X 20#
9 Knees to Elbows
Run 200 M

Pack:
Run 100 M
21 Goblet Squats X 10#
21 Knees ups
Run 50 M
15 Goblet Squats X 10#
15 Knees ups
Run 50 M
9 Goblet Squats X 10#
9 Knees ups
Run 100 M

Puppies:
Run 50 M
15 Goblet Squats X 5-8#
15 Hanging Tuck
Run 50 M
12 Goblet Squats X 5-8#
12 Hangiong Tuck
Run 50 M
9 Goblet Squats X 5-8#
9 Hanging Tuck
Run 50 M

Everyone:
Hang for time

Post both time for WOD and Hang!

Posted by Jeff Martin on 03/05 at 04:22 PM
(2) Comments

Monday, March 5th

CrossFit Kids - Peek-A-Boo

Big Dawgs:
20 Muscle ups

The Porch:
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

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice squat form.

CrossFit Kids Magazine , Issue Two has an article on squats.

Posted by Jeff Martin on 03/04 at 06:02 PM
(4) Comments

Sunday, March 4th

CrossFit Kids - Bradley's Workout

Big Dawgs:

4 rounds
10 reps each of

Pull ups
Burpees
Sit ups
Kettlebell swings (20-25#)
Thrusters (25-30#)

The Porch:
3 rounds
10 reps each of

Pull ups
Burpees
Sit ups
Kettlebell swings (15#)
Thrusters (15-20#)

Pack:
2 rounds
10 reps each of:

Pull ups
Burpees
Sit ups
Kettlebell swings (10#)
Thrusters (10-15#)

Puppies:
2 rounds
10 reps each of

Pull ups (jumping or assisted)
Burpees
Sit ups
Kettlebell swings (3-5#)
Thrusters (3-5# dumbbells)

Everyone:
5 minutes practice on frog stands.

Posted by Jeff Martin on 03/03 at 04:03 PM
(5) Comments

Saturday, March 3rd

CrossFit Kids - Jumping builds strong bones (and its fun)

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 30#

The Porch:
Use 20-25#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Posted by Jeff Martin on 03/02 at 08:57 PM
(5) Comments

Friday, March 2nd 2007

CrossFit Kids and Sports Conditioning

CrossFit Kids - Will squats help you ski & Snowboard better ? What about Box jumps ? Headstands ?

You bet.

Here is a good NEN (No equipment necessary) workout we did in class tonight.

Great for ski trips ! Olympic skier Eva T. posts some great NEN workouts at www.skievat.com

Big Dawgs

20 rounds
5 Tuck Jumps
5 Flying Squirrels
5 Box Jumps ( you can use a bench, a tire a stair, etc)

Packmembers

10 rounds
5 Tuck Jumps
5 Flying Squirrels
5 Box Jumps

Puppies

10 rounds
3 Tuck Jumps
3 Flying Squirrels
3 Box Jumps

Posted by Jeff Martin on 03/01 at 07:08 PM
(4) Comments

Thursday, March 1st

CrossFit Kids - Toss it

Highland games practice at Brand X March 17th.

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!

When complete practice cartwheels and front rolls for 10 minutes.

Posted by Jeff Martin on 02/28 at 07:43 PM
(5) Comments