Wednesday, October 25th
CrossFit Kids - Commitment!
Big Dawgs:
21-15-9
Snatch Grip Deadlift (25-35#)
Handstand Push ups
The Porch:
15-12-9
Snatch Grip Deadlift (25-35#)
Pillow Handstand Push ups
Pack:
21-15-9
Snatch Grip Deadlift (15-20#)
Elevated Push ups, Pillow Handstand Push ups or Assisted Handstand Push ups
Puppies:
15-12-9
Snatch Grip Deadlift (8-10#)
Elevated Push ups or Assisted Handstand Push ups
Buttercups:
12-9-6
Snatch Grip Deadlift (PVC-5#)
Assisted Handstand Push ups
(1) Comments
Tuesday, October 24th
CrossFit Kids Backyard Workout
Bradley R. practices holding himself up on the rings
Big Dogs
3 rounds
Jump for height x 25
Pushups x 25
Broad Jumps x 25
Becks Burpees for 25 M
Packmembers
Jump for height x 15
Pushups x 15
Broad Jumps x 15
Becks Burpees for 15 M
Puppies
Jump for height x 10
Pushups x 10
Broad Jumps x 10
Becks Burpees for 10 M
(2) Comments
Monday, October 23rd
CrossFit Kids - Long Jump
Big Dawgs:
5 rounds for time of:
Run 200 meters
15 Box jump, 20 inch box
15 Thrusters (20-30# bar)
Post time to comments.
Pack:
3 rounds for time of:
Run 200 meters
15 Box jump, 15 inch box
15 Thruster (15-20# bar)
Post time to comments.
Puppies:
3 rounds for time of:
Run 100 meters
15 Box jump, 10-12 inch box
15 Dumbbell Thrusters (5-8#)
Post time to comments.
Buttercups:
3 rounds for time of:
Run 100 meters
10 Box jump, 10-12 inch box
10 Dumbbell Thrusters (3-5#)
Post time to comments.
(0) Comments
Sunday, October 22nd
CrossFit Kids - Jump!
Big Dawgs:
6 Rounds
Odd rounds, sprint 100 M
Even rounds, throw a 8-10 pound medicine ball for distance until you reach the 100 M mark
rest 30 seconds between rounds.
Pack:
6 Rounds
Odd rounds, sprint 50 M
Even rounds, throw a 5-8 pound medicine ball for distance until you reach the 50 M mark
rest 30 seconds between rounds.
Puppies:
6 Rounds
Odd rounds, sprint 35 M
Even rounds, throw a 3-5 pound medicine ball for distance until you reach the 35 M mark
rest 30 seconds between rounds.
From CrossFit Kids Magazine October edition:
How to Pick a Martial Arts School.
• Longterm contracts!
Many schools will sell year long contracts. This is okay as long
as there is an option for you to pay monthly.
• Belt contracts!
Many schools sell belt contracts. They come under many different
names, but they amount to the same thing. Pay us this
amount and we guarantee that you will achieve a particular rank.
This definitely teaches the wrong lesson to our kids. Rank is
earned or at least should be.
• Testing Fees!
As stated before, rank should be earned not paid for. When a
fee is charged the instructor often feels obligated to pass the
student. The testing process should be unencumbered by this.
The students earn the right to test, the instructor reserves the
right to pass or fail.
(0) Comments
Saturday, October 21st
Big Dawgs:
For time:
Run 400 meters
21 Pull-ups
21 Handstand push-ups
Run 400 meters
15 Pull-ups
15 Handstand push-ups
Run 400 meters
9 Pull-ups
9 Handstand push-ups
The Porch:
Run 400
15 Pull-ups
15 Handstand push-ups
Run 400 meters
12 Pull-ups
12 Handstand push-ups
Run 400 meters
9 Pull-ups
9 Handstand push-ups
Pack:
Run 200 meters
15 Pull-ups (Assisted or Beginner)
15 Assisted Handstand push-ups
Run 400 meters
12 Pull-ups (Assisted or Beginner)
12 Assisted Handstand push-ups
Run 200 meters
9 Pull-ups (Assisted or Beginner)
9 Assisted Handstand push-ups
Buttercups:
Run 100 meters
12 Pull-ups (Assisted or Beginner)
12 Assisted Handstand push-ups
Run 100 meters
9 Pull-ups (Assisted or Beginner)
9 Assisted Handstand push-ups
Run 100 meters
6 Pull-ups (Assisted or Beginner)
6 Assisted Handstand push-ups
Practice L-sits when you are through
(0) Comments
Friday, October 20th, 2006
CrossFit Kids Musical Medicine Ball Squats
Everyone
Scale this workout with appropriately weighted ball. 4#, 6 #, 8# or 10 #
Coaching Tips : Go over the clean movement before beginning the workout
(Pull shrug extend drop catch) Keeping backs upright.
21-15-9
Medicine Ball Throw for distance
Medicine Ball Clean
Push ups on Medicine Ball
(0) Comments
Thursday, October 19th
CrossFit Kids - Focus!
Big Dawgs:
5 Rounds
100 M Sprint
3 Muscle ups
10 Pressing Snatch Balances X 15#
The Porch:
5 Rounds
100 M Sprint
6 Jumping Muscle ups
10 Pressing Snatch Balances X 10#
Pack:
3 Rounds
100 M Sprint
3 Seated Muscle ups
10 Pressing Snatch Balances X 10#
Puppies:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X 5#
Buttercups:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X PVC
(2) Comments
