CrossFit Kids | Forging the Future of Fitness

Saturday, February 4th 2012

CrossFit Kids

Follow "The Gauntlet" on Facebook

"The Gauntlet at The Arnold"
Sunday, March 4th
Are you ready? Sign up here:
http://www.regonline.com/builder/site/Default.aspx?EventID=1058380

"The Gauntlet"
1.12.05

"Showdown"

Varsity:
Five rounds
3 Power snatches
10 Knees to elbows

Junior Varsity:
Five rounds
3 Power snatches
7 Knees to elbows

Novice:
Five rounds
3 Power snatches
7 Knees to elbows

Pack: (Not Gauntlet Divisions)
Five rounds
3 Power snatches
5 Knees to elbows (Or as high as able)

Puppies: (Not Gauntlet Divisions)
Five rounds
3 Power snatches
5 Knees to elbows (Or as high as able)

Remember to read or study directly after working out

Posted by Jeff Martin on 02/03

Friday, February 3rd 2012

CrossFit Kids Gauntlet

CrossFit Kids and Teen Competitions " The Gauntlet"

"The Gauntlet at The Arnold"
Sunday, March 4th
Are you ready? Sign up here:
http://www.regonline.com/builder/site/Default.aspx?EventID=1058380

Varsity and Junior Varsity:
 AMRAP in 12 minutes 
5 Pull-ups
10'  Handstand walk 
15 Squats

  Novice: 
AMRAP in 12 minutes
 5 Pull-ups
20'  Bear crawl 
15 Squats

Pack and Puppies: (Not a Gauntlet division)
AMRAP in 8-10 minutes
 5 Pull-ups (Beginner or assisted okay)
20'  Bear crawl 
15 Squats

Remember to do your homework or read directly after your workout

Posted by Jeff Martin on 02/02

Thursday, February 2nd 2012

CrossFit Kids Gauntlet

CFK Teen Competition "The Gauntlet"

"The Gauntlet at The Arnold"
Sunday, March 4th
Are you ready? Sign up here:
http://www.regonline.com/builder/site/Default.aspx?EventID=1058380

Tips and Tricks:
Fixing sliding

Today practice forward rolls and cartwheels

Skill Day Homework:
Define "Hegemony"
Read for at least 30 minutes

Posted by Jeff Martin on 02/01

Wednesday, February 1st, 2012

CrossFit Kids Teen Gauntlet

Follow "The Gauntlet" on Facebook

"The Gauntlet at The Arnold"
Sunday, March 4th
Are you ready? Sign up here:
http://www.regonline.com/builder/site/Default.aspx?EventID=1058380

"The Gauntlet"
1.12.03

Varsity:
6 Rounds
5 Clean and jerks, Boys 135 pounds/Girls 95 pounds
Bag carry, Boys 50 pounds/Girls 40 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Junior Varsity:
6 Rounds
5 Clean and jerks, Boys 65 pounds/Girls 45 pounds
Bag carry, Boys 40 pounds/Girls 35 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Novice:
6 Rounds
5 Clean and jerks, 45 pounds
Bag carry, Boys 30 pounds/ Girls 25 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Pack: (Not a Gauntlet division)
5 Rounds
5 Clean and jerks, 15-25 pounds
Bag carry, 15-20 pounds

Bag carry is two 30' shuttles for a total of 60' each round

Puppies: (Not a Gauntlet division)
5 Rounds
5 Clean and jerks, 5-10 pounds
Bag carry, 5-10 pounds

Bag carry is two 30' shuttles for a total of 60' each round

Clean + Anyway Shoulder to Overhead:
The barbell begins on the ground. For the clean, the barbell must come up to the shoulders with a momentary pause. The overhead movement begins with the barbell racked at the shoulders. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended and the bar directly over the middle of the foot. They may press, push press, push jerk, or split jerk.
Note: There is no requirement that the hips and knees be open before the overhead movement begins.

Bag Carry :
Athletes must carry a bag a required distance. Both feet and the bag must start behind the line. The bag must be shouldered during the carry. If the bag is dropped or put down during the carry, forward movement resumes at or behind the farthest point that the farthest foot has traveled. Both feet must pass the designated line and the bag must be carried across that line.

Please remember to read or study directly after you workout

Posted by Jeff Martin on 01/31

Tuesday, January 31st 2012

CrossFit Kids

"The Gauntlet"
1.12.02

"Double Double"

Varsity and Junior Varsity
As Many Rounds As Possible in 7:00

10 Double Jump Burpees
20 Double Unders

Novice and Pack: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

7 Double Jump Burpees
15 Double Unders

Puppies: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

5 Double Jump Burpees
10 Double Unders

For this workout if you are unable to double under double the number of jumps and do singles.

Double-Under  
This is a standard double-under in which the rope passes under the feet twice for each jump. Only successful jumps are counted, not just attempts.

 Double-Jump Burpees: The bottom of the burpee has athletes face down with the chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over a hurdle or bar twice, both feet leaving the ground simultaneously. The athletes’ feet must pass over the hurdle. The rep will not count if the feet go around the hurdle or bar. Athletes can do these facing the hurdle or from the side.

Remember to read or do homework when you are done with your workout

Posted by Jeff Martin on 01/30

Monday, January 30th 2012

CrossFit Kids

"The Gauntlet"
1.12.01

Varsity :
42-30-18 
Wall ball shots , Boys 20 pounds/Girls 14 pounds
21-15-9
 Pull-ups

  Junior Varsity:
 30-20-10 
Wall ball shots , Boys 14 pounds/Girls 10 pounds
21-15-9 Pull-ups

  Novice :
21-15-9 
Wall ball shots , 10 pounds
15-12-9 
Pull-ups

Pack: (Not a Gauntlet division)
21-15-9 
Wall ball shots , 5-8 pounds
15-12-9 
Pull-ups (Beginner and assisted okay)

Puppies: (Not a Gauntlet division)
21-15-9 
Wall ball shots , 3-5 pounds
15-12-9 
Pull-ups (Beginner and assisted okay)

Wall Ball Shots:
 The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. The ball must be caught. The rep is counted when the ball is caught. 

Pull-Up  :
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met: full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Remember to read or do homework when you are done with your workout

Posted by Jeff Martin on 01/29

Sunday, January 29th 2012

CrossFit Kids

CrossFit Cedar Park

Working with large groups:
We often have people, inexperienced with CrossFit Kids, say that our kids instructors are not used to large classes. Nothing could be further from the truth. CFK Trainers are working in thousands of schools across the world and in before and after school programs. Here, 18 year old Keegan, takes charge of a group of 30 plus teens. Notice how he effortlessly organizes them and the takes them through learning the first part of the squat. A lot of good things going on in this video. Take a look.

Today practice rolling

Skill Day Homework:
Today read for at least 30 minutes

Posted by Jeff Martin on 01/28