CrossFit Kids

Friday, May 2nd 2008

Crossfit Kids - Have you been to the running cert?

"McKenna"

Big Dawgs:
Dumbbell Hang Power Cleans, 25#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

The Porch:
Dumbbell Hang Power Cleans, 15-20#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Dumbbell Hang Power Cleans, 8-10#
18-16-14-12-10-8-6-4-2
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18

Puppies:
Dumbbell Hang Power Cleans, 2-5#
16-14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Dumbbell Hang Power Cleans, 2-5#
14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14

Posted by Jeff Martin on 05/01 at 06:45 PM
(5) Comments

Thursday, May 1st 2008

CrossFit Kids - Skill Day

Birthday Flips

Today practice Frog Stands and Handstand Holds.

Posted by Jeff Martin on 04/30 at 06:09 PM
(8) Comments

Wednesday, April 30th 2008

CrossFit Kids - Plank holds

Big Dawgs:
3 Rounds

Run 400 M
35 Push ups

The Porch:
3 Rounds

Run 400 M
25 Push ups

Pack:
3 Rounds

Run 200 M
25 Push ups

Puppies:
3 rounds

Run 100 M
15 Push ups

Buttercups:
3 rounds

Run 50 M
15 Push ups

Rest 5:00

Pack => Big Dawgs
50 squats for time

Buttercups => Puppies
25 squats for time

It is critical that range of motion be preserved. For the squat, hips must be below the top of the knee at the bottom of the squat and fully extended at the top. For the push up the chest must touch the ground in the bottom position. In the top position the elbows must be fully extended and the shoulders activated, or pushing against the load. Range of motion can be compared to the length of a run. If you are racing someone 200 m and they only run 190 m they didn't run the same race that you did, and their time would not count. Range of motion is critical, not only to ensure proper movement but to compare work and times as well.

Posted by Jeff Martin on 04/29 at 05:27 PM
(8) Comments

Tuesday, April 29th 2008

CrossFit Kids - Learning the kipping pull up

“Naughty Kids”

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55#

The Porch:
3 rounds

35 Squats
5 Seated Muscle ups
10 Hang Power Cleans, 25-35#

Pack:
3 rounds

25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 10-15#

Puppies:
3 rounds

15 Squats
3 Squat Muscle ups
10 Hang Power Cleans, pvc-5#

Posted by Jeff Martin on 04/28 at 07:29 PM
(9) Comments

Monday, April 28th 2008

CrossFit Kids - Teaching the squat to kids

Big Dawgs:
3 Rounds

Run 400 M
35 Squats

The Porch:
3 Rounds

Run 400 M
25 Squats

Pack:
3 Rounds

Run 200 M
25 squats

Puppies:
3 rounds

Run 100 M
15 squats

Buttercups:
3 rounds

Run 50 M
15 squats

Posted by Jeff Martin on 04/27 at 06:17 PM
(9) Comments

Sunday, April 27th 2008

CrossFit Kids - CrossFit Manchester

Skill Day- Practice Static Hangs from pullup bar
Ten sets max effort, record and post times

Afterwards play with different types of swings and hangs
remember to have fun !

Posted by mikki martin on 04/26 at 08:15 PM
(3) Comments

Saturday, April 26th 2008

CrossFit Kids - Sunset

"Jadzia"

Big Dawgs:
5 rounds

10 Becks Burpees
10 Pull ups

Pack:
4 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Puppies:
3 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Posted by Jeff Martin on 04/25 at 08:42 PM
(4) Comments