Monday, September 10th 2007

CrossFit Kids - Musical medicine balls



Big Dawgs:
With a continuously running clock do one pull-up and one ring dip the first minute, two pull-ups and two ring dips the second minute, three pull-ups and three ring dips the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
With a continuously running clock do one beginner pull-up and one jumping ring dip the first minute, two beginner pull-ups and two jumping ring dips the second minute, three beginner pull-ups and three jumping ring dips the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
With a continuously running clock do one beginner pull-up and one bench dip the first minute, two beginner pull-ups and two bench dips the second minute, three beginner pull-ups and three benchdips the third minute... continuing as long as you are able.

Sunday, September 9th 2007

CrossFit Kids - Good form counts!



Big Dawgs:
18-15-12-9

Broad Jumps
Pull ups
Knees to Elbows

The Porch:
21-15-9

Broad Jumps
Pull ups
Knees to Elbows

Pack:
15-12-9

Broad Jumps
Pull ups (Beginner Pull ups okay)
Knees to Elbows

Puppies:
15-12-9
Broad Jumps
Jumping or Beginner Pull ups
Hanging Knee Tucks

Saturday, September 8th 2007

CrossFit Kids - Upside down in Ireland!



Skill Day!

Today practice:

Handstands

Cartwheels

"CrossFit 101" by Cyndi Rodi
A monthly feature beginning in the CrossFit Kids Magazine

CrossFit recognizes ten general physical skills that can collectively be used to assess the functionality of any fitness regimen. These ten general physical skills, as enumerated by Jim Cawley of Dynamax and adapted by CrossFit, incorporate every aspect of athletic activity, as well as each of the human energy pathways. A comprehensive fitness program addresses each of these and can be deemed successful only to the degree which if offers improvement, while individuals are considered fit in equal measure to their competency in each of these skills. Coach Greg Glassman, the creator of CrossFit, gives us the bottom line regarding the ten general physical skills, “Cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re only as good as your weakest link.”

Coach recognized early on that the conventional definition of fitness was severely lacking. After much observation and shock at how specialized athletes are held up as prime examples of fitness, a more comprehensive approach seemed necessary. In real life (e.g. nature, sport and work) the demand for the elements of physical fitness are never separated. "Segmented training leads to segmented capacity." Therefore a functional fitness program, one which prepares the individual for the rigors of daily life, must collectively enhance each of these areas of fitness. CrossFit was his answer to that dilemma.

The first two of the ten general physical skills, cardiovascular/respiratory endurance and stamina, determine the body’s ability to gather, process, deliver, store and utilize oxygen. “When cardiovascular endurance is enhanced, the athlete is more efficient in using these energy systems and an avenue for recovery [is provided]” (Sefcik). Measurable changes in the body’s ability to successfully perform these processes are achieved through consistent training that incorporates a wide variety of high intensity workouts. This goes beyond the obvious exercise choices like running and rowing. Repetitive, physically taxing movements performed at a rapid pace create the metabolic reactions necessary to markedly improve these systems. Increased cardiovascular/respiratory endurance and stamina manifest themselves in the ability to maintain elevated levels of activity for increasingly longer periods of time, as well as a more rapid return to pre-exercise breathing and heart rates following exertion.

The CrossFit Kids program uses the template of randomized, functional exercises performed at high intensity. Adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements and progressive loading dictated by size, age and consistency in form.


Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/ respiratory endurance and stamina. This positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills.

Friday, September 7th 2007

CrossFit Kids - Slackline



Big Dawgs:
60-30-15

Double unders
Sit ups

Pack:
40-20-10

Double unders
Sit ups

Puppies:
30-15-10

Double unders
Sit ups

If you cannot do double unders do Tuck Jumps.

Nat kipping ring pull ups in the CrossFit Kids Cindy Competition:
Kipping Ring Pull ups

Thursday, September 6th 2007

CrossFit Kids - Box Jumps



Big Dawgs:
20 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice squat form.

Wednesday, September 5th 2007

CrossFit Kids - Fundamentals



Big Dawgs:
Run 800
50 Thrusters, 35#
5 Rope Climbs, 15'

The Porch:
Run 800
50 Thrusters, 25#
5 Rope Climbs, 15'

Pack:
Run 400
35 Thrusters, 15#
3 Rope Climbs, 12' or 6 beginner rope climbs

Puppies:
Run 400
35 Thrusters, 10#
3 Rope Climbs, 12' or 6 beginner rope climbs

Puppies:
Run 200
25 Thrusters, pvc to 10#
2 Rope Climbs, 12' or 4 beginner rope climbs

Tuesday, September 4th 2007

CrossFit Kids - 'Cindy' Round 29



Play Day!

Get a group of friends together and play CrossFit Freeze Tag! All the regular rules apply except that you can be unfrozen either by another player or doing 10 squats.

Have fun!

Julia Atkins tears up Cindy!

CrossFit Kids Cindy Competition

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