Friday May 18th, 2007
Helen as rx'd (today)
David S. age 16 7:40
Connor M. Age 15 8:41
with 16kg KB
Keegan M. Age 13 8:58
Little Helen
Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings X 30 # dumbbell (or 16kg KB)
12 pull ups
Porch :
3 Rounds
Run 400 M
21 Kettlebell Swings X 15-25# dumbbell (or 12kg KB)
12 pull ups
Pack:
3 Rounds
Run 200 M
15 Kettlebell Swings X 10-15# dumbbell (or 8 kg KB)
6 pull ups or 12 assisted pull ups
Puppies:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-8# dumbbell ( or 4kg KB)
6 Assisted pull ups
(3) Comments
Thursday, May 17th
CrossFit Kids - Upside Down
Big Dawgs:
5 Rounds
Run 200 M
5 L Pull ups
10 Broad Jumps
Porch:
5 Rounds
Run 200 M
5 Pull ups
10 Broad Jumps
L sit for time
Pack:
5 Rounds:
Run 100 M
5 Pull ups
10 Broad Jumps
Tuck sit for time
Puppies:
4 Rounds:
Run 50 M
5 Beginner Pull ups
8 Broad Jumps
Tuck sit for time
Buttercups:
3 Rounds:
Run 50 M
5 Beginner Pull ups
5 Broad Jumps
Tuck sit for time
May edition of the CrossFit Kids Magazine is now available:
Kettlebell Workout for kids from CrossFit Central Scotland!
Soccer Workouts from CrossFit Manchester!
CrossFit 101 - Strength
Seeing with a CrossFit Eye!
(0) Comments
Wednesday, May 16th
CrosFit Kids - Coaching!
"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 35-45#
The Porch:
Use 25-35#
Pack:
Use 15# for fifteen minutes
Puppies:
Use 10# for ten minutes
Buttercups:
Use PVC or a broomstick for ten minutes
(0) Comments
Tuesday, May 15th
CrossFit Kids - Gymnastics
Big Dawgs:
5 Rounds
2 Muscle ups
5 Handstand Push ups
The Porch:
5 Rounds
2 Jumping Muscle ups
5 Handstand Push ups
Pack:
5 Rounds
2 Seated Muscle ups
5 Pillow Handstand Push ups
Puppies:
4 Rounds
2 Squat Muscle ups
5 Assisted Handstand Push ups
Buttercups:
3 Rounds
2 Assisted Muscle ups
5 Assisted Handstand Push ups
See video page for muscle up tutorial and progressions.
(1) Comments
Monday, May 14th
CrossFit Kids - Triple Extension!
Big Dawgs:
Back Squats
5-5-5-5-5
Push Press
5-5-5-5-5
3 rounds
5 Dumbbell Snatches Left Hand (20-25#)
5 Dumbbell Snacthes Right Hand (20-25#)
10 Handstand Push ups (to Pillow or Pad)
1 Rope climb
The Porch:
3 rounds
5 Dumbbell Snatches Left Hand (20-25#)
5 Dumbbell Snacthes Right Hand (20-25#)
10 Handstand Push ups
1 Rope climb
Pack:
3 rounds
5 Dumbbell Snatches Left Hand (10-12#)
5 Dumbbell Snacthes Right Hand (10-12#)
10 Assisted Handstand Push ups
1 Rope climb
Puppies:
3 rounds
5 Dumbbell Snatches Left Hand (5-10#)
5 Dumbbell Snacthes Right Hand (5-10#)
10 Assisted Handstand Push ups
1 Beginner Rope climb
(2) Comments
Sunday, May 13th
CrossFit Kids - "Helen"
Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings (24-36#)
12 pull ups
The Porch:
3 Rounds
Run 200 M
21 Kettlebell Swings (20-24#)
12 pull ups
Pack:
3 Rounds
Run 200 M
15 Kettlebell Swings (10-15#)
6 pull ups or assisted pull ups (Use a combination of Regular, Assisted or Beginner Pull ups to reach your target number)
Puppies:
3 Rounds
Run 100 M
15 Kettlebell Swings (5-10#)
6 Pull ups (Use a combination of Regular, Assisted or Beginner Pull ups to reach your target number)
(0) Comments
Saturday, April 12th
CrossFit Kids - P.T. Test
P.T. Test
Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held
Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)
Max Pull ups ( To Failure)
Full extension at bottom to chin over bar
Broad Jump (Distance)
Measure distance covered
Complete the test and report your scores here!
When complete practice cartwheels and front rolls for 10 minutes.
(1) Comments
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