Monday, September 17th 2007

CrossFit Kids - Intensity



Big Dawgs:

8 Muscle ups
Run 800 M
6 Muscle ups
Run 600 M
4 Muscle ups
Run 400 M
2 Muscle ups
Run 200 M

The Porch:

8 Seated Muscle ups
Run 800 M
6 Seated Muscle ups
Run 600 M
4 Seated Muscle ups
Run 400 M
2 Seated Muscle ups
Run 200 M

Pack:

6 Jumping Muscle ups
Run 600 M
4 Jumping Muscle ups
Run 400 M
2 Jumping Muscle ups
Run 200 M
1 Jumping Muscle up
Run 100 M

Puppies:

4 Squat Muscle ups
Run 400 M
2 Squat Muscle ups
Run 200 M
1 Squat Muscle up
Run 100 M

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.

Sunday, September 16th 2007

CrossFit Kids - Skill Day



Keegan J. of CrossFit Socal http://www.CrossfitSocal.com

Skill Day

With a broomstick or PVC pipe
Repeat the "Burgener Warmup" three times.
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv

Saturday, September 15th 2007

CrossFit Kids - Triple Extension



'Lil' Diane

Big Dawgs:
21-15-9

Deadlift, 65-75#
Handstand push ups

The Porch:
21-15-9

Deadlift, 45-55#
Handstand push ups

Pack:
15-12-9

Deadlift, 25-35#
Handstand push ups

Puppies:
15-12-9

Deadlift, 15-20#
Handstand push ups

Buttercups:
15-12-9

Deadlift, pvc-10#
Handstand push ups

Handstand push ups are done against the wall. If you cannot do HSPU's you can have a parent give you an assist or you can do elevated push ups.


Fixing the deadlift - From the September 2007, CrossFit Kids Magazine

Friday, September 14th 2007

CrossFit Kids - Climbing



Big Dawgs:
Row 500 M
8 rounds Tabata Squats
Row 500 M
8 rounds Tabata Box Jumps
Row 500 M

Pack:
Row 500 M
6 rounds Tabata Squats
Row 500 M
6 rounds Tabata Box Jumps
Row 500 M

Puppies:
Row 300 M
4 rounds Tabata Squats
Row 300 M
4 rounds Tabata Box Jumps
Row 300 M

Thursday, September 13th 2007

CrossFit Kids - Jumpy Helen




Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups


* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Wednesday, September 12th 2007

CrossFit Kids - Play Day



Today gather some friends and have some Beck's burpee races:


With the Becks' burpee, the burpee is changed by the substitution of a broad jump rather than a vertical jump at the end of the exercise.

http://www.brandxmartialarts.com/videos/Burpees.wmv

Version A:
Set up a track, ours was 30 ft x 30 ft and have kids compete for who can complete the highest number of laps in 15 minutes.

Version B:
Standard race over distance using Becks’ burpees.

Version C:
As a team, perform a relay race using Beck’s burpee, alternating sprints and burpees.

Version D:
Add a hurdle to the broad jump part of the burpee. Start low, go over pads or parallettes.
( CrossFit Kids Magazine, March 2007 )

Tuesday, September 11th 2007

CrossFit Kids - Upside Down



Big Dawgs:
21-15-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 25-30# dumbbells

The Porch:
21-15-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 20-25# dumbbells

Pack:
21-15-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 10-15# dumbbells

Puppies:
15-12-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 5-10# dumbbells

Buttercups:
15-12-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 3-5# dumbbells

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