CrossFit Kids | Forging the Future of Fitness

Monday, April 16th

CrossFit Kids - Broad Jump

Big Dawgs:
18-15-12-9

Broad Jumps
Pull ups
Knees to Elbows

The Porch:
21-15-9

Broad Jumps
Pull ups
Knees to Elbows

Pack:
15-12-9

Broad Jumps
Pull ups (Beginner Pull ups okay)
Knees to Elbows

Puppies:
15-12-9
Broad Jumps
Jumping or Beginner Pull ups
Hanging Knee Tucks

"CrossFit 101" by Cyndi Rodi
A new feature beginning this month in the CrossFit Kids Magazine

CrossFit recognizes ten general physical skills that can collectively be used to assess the functionality of any fitness regimen. These ten general physical skills, as enumerated by Jim Cawley of Dynamax and adapted by CrossFit, incorporate every aspect of athletic activity, as well as each of the human energy pathways. A comprehensive fitness program addresses each of these and can be deemed successful only to the degree which if offers improvement, while individuals are considered fit in equal measure to their competency in each of these skills. Coach Greg Glassman, the creator of CrossFit, gives us the bottom line regarding the ten general physical skills, “Cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re only as good as your weakest link.”

Coach recognized early on that the conventional definition of fitness was severely lacking. After much observation and shock at how specialized athletes are held up as prime examples of fitness, a more comprehensive approach seemed necessary. In real life (e.g. nature, sport and work) the demand for the elements of physical fitness are never separated. "Segmented training leads to segmented capacity." Therefore a functional fitness program, one which prepares the individual for the rigors of daily life, must collectively enhance each of these areas of fitness. CrossFit was his answer to that dilemma.

The first two of the ten general physical skills, cardiovascular/respiratory endurance and stamina, determine the body’s ability to gather, process, deliver, store and utilize oxygen. “When cardiovascular endurance is enhanced, the athlete is more efficient in using these energy systems and an avenue for recovery [is provided]” (Sefcik). Measurable changes in the body’s ability to successfully perform these processes are achieved through consistent training that incorporates a wide variety of high intensity workouts. This goes beyond the obvious exercise choices like running and rowing. Repetitive, physically taxing movements performed at a rapid pace create the metabolic

reactions necessary to markedly improve these systems. Increased cardiovascular/respiratory endurance and stamina manifest themselves in the ability to maintain elevated levels of activity for increasingly longer periods of time, as well as a more rapid return to pre-exercise breathing and heart rates following exertion.

The CrossFit Kids program uses the template of randomized, functional exercises performed at high intensity. Adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements and progressive loading dictated by size, age and consistency in form.

Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/ respiratory endurance and stamina. This positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills.

Posted by Jeff Martin on 04/15 at 08:10 PM
(4) Comments

Sunday April 15th 2007

CrossFit Kids Push ups

Big Dogs

20 Push ups
Run 200M
15 Push ups
Run 200M
10 Push ups
Run 200M
10 Squats
Run 200M
15 Squats
Run 200M
20 Squats
Run 200M
20 Pullups
Run 200M
15 Pullups
Run 200M
10 Pullups
Run 200M

Packmembers

15 Push ups
Run 200M
10 Push ups
Run 200M
5 Push ups
Run 200M
5 Squats
Run 200M
10 Squats
Run 200M
15 Squats
Run 200M
15 Pullups or Jumping Pullups
Run 200M
10 Pullups or Jumping Pullups
Run 200M
5 Pullups or Jumping Pullups
Run 200M

Puppies

9 Push ups
Run 100M
6 Push ups
Run 100M
3 Push ups
Run 100M
3 Squats
Run 100M
6 Squats
Run 100M
9 Squats
Run 100M
9 Pullups Ring Rows, Jumping or assisted
Run 100M
6 Pullups Ring Rows, Jumping or assisted
Run 100M
3 Pullups Ring Rows Jumping or assisted
Run 200M

For a great explanation of coaching kids through the burpee,
Check out the April 15th Issue of CrossFitKids Magazine

Posted by Jeff Martin on 04/14 at 07:05 PM
(2) Comments

Saturday, April 14th

CrossFit Kids - CrossFit Kids Dodgeball

Remember to keep elbows high in the front squat, bar racks closely against neck and collarbone and rests on fingertips. (In the above picture elbows are not rotated high enough) Squats should be full depth. Use a "butt ball" by placing a Medicine ball behind/under the athlete to touch on every rep.

Big Dogs

21-15-9

Front Squats (with 35-45# loaded bar)
Box Jumps (20 -24" Box)
Push ups

Packmembers

21-15-9

Front Squats (with 15-25# loaded bar)
Box Jumps (15-20" Box)
Push ups

Puppies

21-15-9

Front Squats (PVC- 10# bar)
Box Jumps (10-15" Box)
Push ups ( Elevated or wall if needed)

CrossFit Kids "Fran" results page will be up tomorrow!

Posted by Jeff Martin on 04/13 at 09:20 PM
(2) Comments