Saturday, September 1st 2007
CrossFit Kids - Kettlebell Swing
Big Dawgs
3 rounds
Hill Sprint 100M
35 Kettlebell Swings (16 kg KB)
35 Squats
Pack
3 rounds
Hill Sprint 100M
25 Kettlebell Swings (12 kg KB)
25 Squats
Puppies
3 rounds
Hill Sprint 50 M
15 Kettlebell Swings (8 kg KB)
15 Squats
Buttercups
3 rounds
Run 200 M
15 Kettlebell Swings (4 kg KB)
15 Squats
Posted by mikki martin on 08/31
Friday, August 31st 2007
CrossFit Kids - Squats
Skill Day
Take some time to practice the following:
Headstands
Frog stands
Posted by Jeff Martin on 08/30
Thursday, August 30th 2007
CrossFit Kids - CrossFit Princess does "Cindy"
The CrossFit Kids record for this workout is 27 complete rounds.
Big Dawgs:
With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
The Porch and Pack:
With a continuously running clock do one seated/ beginner pull up the first minute, two seated beginner pull ups the second minute, three seated/beginner pull ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Puppies and Buttercups:
Do 5 sets of 3 seated/beginner pull ups. Rest one minute between sets.
When you have completed the workout post your rounds completed and any mods. Then practice your deadlift form with PVC pipe or a broomstick.
Posted by Jeff Martin on 08/29
Wednesday, August 29th 2007
CrossFit Kids - Cargo Net Climbs!
CrossFit Kids - Mt. Baker
"Maggie"
Big Dawgs:
7 Rounds
Run 200 M
7 Thrusters (35-40#)
The Porch:
7 Rounds
Run 200 M
7 Thrusters (25-30#)
Pack:
7 Rounds
Run 100 M
7 Thrusters (15#)
Puppies:
7 Rounds
Run 50 M
7 Thrusters (5# dumbbells)
Buttercups:
7 Rounds
Run 25 M
7 Thrusters (3# dumbbells)
Posted by Jeff Martin on 08/28
Tuesday, August 28th 2007
CrossFit Kids - Iowa 
Have you done Cindy yet? Jadzia has check out her video:
Jadzia Cindy Competition
Muscle up Helen
Big Dawgs:
3 rounds
Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups
The Porch:
3 rounds
Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups
Pack:
3 rounds
Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups
Puppies:
3 rounds
Run 100 M
15 Kettlebell Swings (5-10#)
3 Squat Muscle ups
Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.
Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.
Posted by Jeff Martin on 08/27
Monday, August 27th 2007
CrossFit Kids - Agility, Coordination, Balance.......
Big Dawgs:
21-15-9
Box Jumps
Dumbbell snatch (20-25#)
The Porch:
15-12-9
Box Jumps
Dumbbell snatch (20-25#)
Pack:
21-15-9
Box Jumps
Dumbbell snatch (10-15#)
Puppies:
15-12-9
Box Jumps
Dumbbell snatch (5-8#)
Buttercups:
15-12-9
Box Jumps
Dumbbell snatch (3-5#)
Everyone:
When you are done do a plank hold in top position for time.
"This summer I was able to attend the David Beckham Soccer Academy in Los Angeles.
For the past year I had been asking to go, but it just didn't work out until this year. I was thinking it would be aimed toward players that were just amazingly talented at soccer. When I got there I realized it was aimed at building soccer players into even more amazingly talented athletes. I went to the five day camp and stayed in the Hotel. Each day we took a bus about 3 miles to The Home Depot Center. We started with warm-ups, which were basically jogging and stretching. Then we started the drills for the day, each day they were different and we never did the same drill twice. The drills usually lasted about four hours (until lunch). After lunch we either scrimmaged or did games, such as Soccer Golf or World Cup. We would finish at about four or five and then go back to the hotel where we had night activities like swimming or going to see the Wimbledon Trials.
When they did the agility, speed and vertical jump testing I felt confidant that I would do well because I have been really training hard with CrossFit. I also knew that there were a lot of kids who were pretty amazing there, so I just wasnt sure what would actually happen. It turned out that I came in first in 3 of 4 categories and second in sprinting. I was very proud of all of my tests and at the end of the camp I got an award for Best Athlete at the camp with all of my times and work."
Posted by Jeff Martin on 08/26
Sunday, August 26th 2007
CrossFit Kids - Shuttle Run
Big Dawgs:
40-25-10
Overhead Squats, 35-45#
Good MorningS, 35-45#
Sit ups
The Porch:
40-25-10
Overhead Squats, 20-30#
Good MorningS, 20-30#
Sit ups
Pack:
30-20-10
Overhead Squats, 15-20#
Good MorningS, 15-20#
Sit ups
Puppies:
20-15-10
Overhead Squats, 10#
Good MorningS, 10#
Sit ups
Buttercups:
20-15-10
Overhead Squats, PVC-5#
Good MorningS, PVC-5#
Sit ups
Everyone practice frog stands for 5 minutes when you are done with the workout.
Posted by Jeff Martin on 08/25
