Saturday, August 25th 2007
CrossFit Kids - 3-2-1 GO!
CrossFit Kids Open "Cindy" Competition!
Male & Female for age divisions 12-18,
17-18 yr old
15-16 yr old
13-14 yr old
Big Dawgs
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
11-12 yr old
The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Coed Categories
9-10 yr old
Pack
Lil Cindy
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
7-8 yr old
Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups
4 Pushups
8 Squats
Under 7 years
Buttercups:
How many rounds can you do in 6 minutes of:
2 Pull ups
3 Pushups
4 Squats
Rxd efforts will be scored ahead of modified
efforts.
T shirt will be awarded for first prize in each category.
Submit Total Rounds completed plus additional
exercises in partial rounds to:
Modifications are as follows:
Acceptable subs for Pull ups:
Beginner or seated pull ups on bar or rings
Acceptable subs for Push ups:
Box Push ups
Wall Push ups
Knee Push ups
Acceptable subs for Squats:
Squat!! Squat!!! Squat!!!!
Form check don't count faulty reps!
http://www.brandxmartialarts.com/videos/CindyComp.wmv
Posted by Jeff Martin on 08/24 at 08:20 PM
(3) Comments
(3) Comments
Friday, August 24th 2007
CrossFit Kids - practice OHS Overhead Squats with PVC
Big Dawgs
7 rounds for time
10 Roving Push ups
10 Sprawls
10 Becks Burpee
Pack
6 rounds for time
10 Roving Push ups
10 Sprawls
10 Becks Burpee
Puppies
5 rounds for time
10 Push ups
10 Sprawls or Squat Thrusts
10 Becks Burpee
Posted by Jeff Martin on 08/23 at 08:35 PM
(1) Comments
(1) Comments
Thursday, August 23rd 2007
CrossFit Kids - Valencia Cert.
Big Dawgs:
How many rounds can you complete in 20 minutes of:
5 Box Jumps, 20"
5 Thrusters, 35#
5 Pull ups
The Porch:
How many rounds can you complete in 15 minutes of:
5 Box Jumps, 20"
5 Thrusters, 25-35#
5 Pull ups
Pack:
How many rounds can you complete in 15 minutes of:
5 Box Jumps 15-20"
5 Thrusters, 15-25#
5 Pull ups
Puppies:
How many rounds can you complete in 12 minutes of:
5 Box Jumps, 12-15"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups
Buttercups:
How many rounds can you complete in 12 minutes of:
5 Box Jumps, 12"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups
Posted by Jeff Martin on 08/22 at 09:01 PM
(1) Comments
(1) Comments
Wednesday, August 22nd 2007
CrossFit Kids - Cindy Competition
Beginner Pull ups
Big Dawgs :
Shoulder Press
5-5-5-5-5
rest and then
"Upside Down J.T."
21-15-9
L- Pull Ups
Dumbbell Cleans, (25-35# Dumbbells)
Elevated Ring Rows
The Porch:
"Upside Down J.T."
15-12-9
L- Pull Ups
Dumbbell Cleans, (20-25# Dumbbells)
Elevated Ring Rows
Pack:
"Upside Down J.T."
15-12-9
Pull Ups
Dumbbell Cleans, (15# Dumbbells)
Ring Rows
Puppies:
"Upside Down J.T."
15-12-9
Jumping Pull Ups
Dumbbell Cleans, (5-10# Dumbbells)
Elevated Ring Rows
Buttercups:
"Upside Down J.T."
12-9-6
Jumping Pull Ups
Dumbbell Cleans, (3-5# Dumbbells)
Ring Rows
If you are unable to do L-Pull Ups practice L-Sits for 3-5 minutes when you are done with the workout.
Posted by Jeff Martin on 08/21 at 07:41 PM
(0) Comments
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Tuesday, August 21st 2007
CrossFit Kids - Squats!
Big Dawgs:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-45#)
Run 400
The Porch:
Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-35#)
Run 400
Pack:
Run 200
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (15-20#)
Run 200
Puppies:
Run 100
6 Rounds of Tabata Squats
6 Rounds of Tabata Push-press (5-10#)
Run 100
Buttercups:
Run 50
4 Rounds of Tabata Squats
4 Rounds of Tabata Push-press (3-5#)
Run 50
Post the lowest number of reps done in a round for tabata squats and push press, as well as how you felt about the workout.
Posted by Jeff Martin on 08/20 at 08:24 PM
(1) Comments
(1) Comments
Monday, August 20th 2007
CrossFit Kids - Playtime!
Get a group of friends together to play 15 minutes
of CrossFit freeze tag. All the normal rules apply
except to get "Unfrozen" if you are tagged you
must do:
10 Squats (first 5 minutes)
10 Push ups (second 5 minutes)
5 Burpees (third 5 minutes)
Posted by Jeff Martin on 08/19 at 06:59 AM
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Sunday, August 19th 2007
CrossFit Kids - P.T.
Big Dawgs:
Three rounds for time of:
Run 400 M
25 Back Extensions
25 Knees to Elbows
Pack:
Three rounds for time of:
Run 200 meters
15 Back Extensions
15 Knees to Elbows
Puppies:
Three rounds for time of:
Run 100 meters
10 Back Extensions
10 Hanging Knee Raises
Buttercups:
Three rounds for time of:
Run 50 meters
5 Back Extensions
5 Hanging Knee Raises
Sub "Supermans" for back extensions if you don't have a GHD machine.
Posted by Jeff Martin on 08/18 at 04:48 PM
(0) Comments
(0) Comments
