CrossFit Kids

Thursday, January 18th, 2007

CrossFit Kids do pull ups sometimes " Frogging"

Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups 10 Pistols, alternating
15 Pull-ups
(our CrossFit Kids record is 14 rounds set by a 14 year old)

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged Pistols, alternating
15 Pull-ups

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Rope Pistols, alternating
9 Beginner Pull-ups

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Wall Pistols, alternating
7 Beginner Pull-ups

Please post your group and number of rounds completed.

See the video page for Pistols, Rope Pistols and Wall Pistols

Posted by Jeff Martin on 01/17 at 07:44 PM
(0) Comments

Wednesday, January 17th

CrossFit Kids - Stretch

Big Dawgs:
3 rounds of:

Run 200 M
15 Push ups
15 Pull ups

Rest 5 minutes

Front Squat
5-5-5-5-5

Pack:
3 rounds of:

Run 100 M
10 Push ups
10 Beginner Pull ups

Puppies:
3 rounds of:

Run 50 M
10 Box or Wall Push ups
10 Jumping or Assisted Pull ups

The January edition of CrossFit Kids Magazine is out. This Month:

Wrestling workouts - from Connor

Game of the Month - CrossFit Capture the Flag

Football "Soccer" workout - from our friends at CrossFit Manchester

Self Defense - Fixing the Straight Punch

Posted by Jeff Martin on 01/16 at 05:59 PM
(0) Comments

CrossFit Kids Play

Tuesday, January 16th, 2007

With a friend, Partner A does the first exercise (10 OHS) while Partner B performs the second exercise (holds the plank position) until partner A completes the exercise, then switch. Followed by both partners completing 10 Box jumps simultaneously.

5 rounds for time, alternate partners

10 OHS
Plank Hold

followed by 10 Box jumps

Scaling is only with the weight of the OHS, PVC or broomstick for beginners (puppies) 5- 8 # bar for intermediate (packmembers) 10-15# for big dogs (advanced)

Parent/Coaching Tip Do not let kids put weight ( even small amounts) overhead until you have checked their form and the strength of the hold.(Shoulders and lats activated)
This is a good workout even when done with PVC or broomstick. Make sure kids have an adult spotter.

Posted by Jeff Martin on 01/15 at 08:52 PM
(3) Comments

Monday, January 15th

CrossFit Kids - Play Day

Crab Walk Soccer game

You will need a soccer ball, a field or yard with grass, and something to use as goals.

Single Player:
Set up a goal and try to shoot goals while crabwalking. Play for 10 minutes.

Multiple players:
Pick teams, use the same rules as soccer except everyone including the goalie must crabwalk. Play for about 20 minutes.

For added fun use a 4 pound medicine ball.

This months Crossfit Kids Magazine will include a new monthly feature; kids soccer workouts, I mean "Footie" workouts from our friends at CrossFit Manchester .

Posted by Jeff Martin on 01/14 at 07:09 PM
(0) Comments

Sunday, January 14th

CrossFit Kids - Just a little help

Big Dawgs - Pack - Puppies

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees

Post time to comments.

Big Dawgs:
Weighted Pull ups
5-5-5-5-5

Posted by Jeff Martin on 01/13 at 07:56 PM
(0) Comments

Saturday, January 13th

CrossFit Kids - Tug of War

Big Dawgs
With a 15-20 lb bar

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

The Porch:
With a 10-15 lb bar

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

Pack
With 3-5# dumbbells

10-8-6-4-2
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.

Puppies
With PVC pipe or Broomstick

10-8-6-4-2
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.