Monday April 9th, 2007
CrossFit Kids - hopes you had a wonderful Easter Holiday !
Little Chipper
Big Dogs
Sprint 200M
Lunge 50M
30 Push Press 35#-45#
30 Box Jumps 20" Box
30 Squats
30 Hollow Rocks/Situps
30 Knees to Elbows
30 Kettlebell Swings 25#
Lunge 50 M
Sprint 200M
Packmembers
Sprint 200M
Lunge 50M
20 Push Press 20#--25#
20 Box Jumps 15-18" Box/Tire
20 Squats
20 Hollow Rocks/Situps
20 Knees to Elbows
20 Kettlebell Swings 15#
Lunge 50 M
Sprint 200M
Puppies
Run 200M
Lunge 50M
15 Push Press 10-15#-
15 Box Jumps 10" Box
15 Squats
15 Situps
15 Knees to Elbows
15 Kettlebell Swings 5-10#
Lunge 50 M
Run 200M
(4) Comments
Sunday, April 8th
Crossfit Kids - Belly Button Pull Ups
Dumbbell Diane
Big Dogs
21-15-9
HSPU (against a wall with spotter)
DBDeadlifts ( 30-35#DB)
Packmembers
21-15-9
DB Shoulder Press 10-15#
DBDeadlifts ( 15-25#DB)
Puppies
21-15-9
DB Shoulder Press 5-8#
DBDeadlifts ( 8-15#DB)
(1) Comments
Saturday, April 7th
Crossfit Kids - Thrusters
If you have not already done so - practice for or perform Fran for the CrossFit Kids competition! Last day to enter!
Check Sunday, April 1st for scaling and other info.
"Connor"
How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1
Big Dawgs:
Use 30#
The Porch:
Use 20-25#
Pack:
Use 15# for fifteen minutes
Puppies:
Use 10# for ten minutes
Buttercups:
Use PVC or a broomstick for ten minutes
(0) Comments
Friday April 6th, 2007
CrossFit Kids PE Testing CrossFit Style Timed Max L Sit
Throwin' Tantrun Too
Run at the start of each round, and three rounds of each exercise for the reps noted
Big Dogs
Run 200 M
15-12-9
Burpees
D Ball 12 #
Tuck Jumps
Packmembers
Run 200 M
15-12-9
Burpees
D Ball 8#
Tuck Jumps
Puppies
Run 200 M
12-10-8
Burpees
D Ball 8 #
Tuck Jumps
Buttercups
Run 200 M
9-6-3
Pushups
D Ball4 #
Tuck Jumps
(6) Comments
Thursday April 5th,2007
CrossFit Kids - Dodgeball
If you have not already done so - practice for or perform Fran for the CrossFit Kids competition !
Check Sunday, April 1st for scaling and other info.
Our CrossFit Kids record for "Cindy" is 39 rounds set by a 15 year old.
Big Dawgs
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Pack
"Lil Cindy"
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Assisted/ Beginner pull ups okay)
6 Push-ups
9 Squats
Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats
Buttercups:
How many rounds can you do in 6 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats
(0) Comments
Wednesday, April 4th
CrossFit Kids - Ring Pull ups CrossFit Kids Fran Competition
If you have not already done so - practice for or perform Fran for the CrossFit Kids competition !
Check Sunday, April 1st for scaling and other info.
Big Dawgs:
Overhead Squat (Find your limit with PERFECT form)
5-5-5-5-5
Porch:
Overhead Squat 15-25##
5-5-5-5-5
Pack:
Overhead Squat 10-15#
5-5-5-5-5
Pupies and Buttercups:
Push Press PVC-10#
5-5-5-5-5
This is an opportunity to work on your form. Here is a good description from JMU Strength.
Starting Position:
- Grip the bar wide enough so when it is pressed out it is positioned ~8 inches above your head.
- Keep your chest up and inflated, arch your back tightly, and position your feet in a squat stance.
Procedure:
- Slowly descend by pushing your hips back and flexing at the hip and knee joints.
- Go down until the back of your thighs (hamstrings) are parallel to the ground.
- Drive out of the bottom position by extending your knees and hips.
Key Points:
- This exercise should be done with a light-moderate weight.
- Keep your heels in contact with the ground and your head up (don't look down) at all times.
- Do not rush this exercise, use a broom stick or empty bar to start.
When you are finished practice handstands, forward rolls and Frog Stands.
(2) Comments
Tuesday April 3rd, 2007
CrossFit Kids - Increase Focus and Intensity
Big Dogs
400M Sprint
rest 2 minutes
400M Sprint
rest 2 minutes
400M SprinT
rest 2 minutes
400M Sprint
Packmembers
200M Sprint
rest 2 minutes
200M Sprint
rest 2 minutes
200M Sprint
rest 2 minutes
200M Sprint
Puppies
50M Sprint
rest 1 minute
50M Sprint
Rest 1 minute
50M Sprint
Rest 1 minute
50 M Sprint
If you have not already done so - practice for or perform Fran for the competition this week !
Check below for scaling suggestions.
(1) Comments
