Thursday, October 11th 2007

CrossFit Kids - Blast from the Past!



'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Handstand Push ups (pad/partial range or assisted okay)
Bar Dips
Push ups

Pack:
12-9-6

Handstand Push ups (pad/partial range or assisted okay)
Bar Dips
Push ups

Puppies:
12-9-6

Handstand Push ups (pad/partial range or assisted okay)
Bench Dips
Box Push ups

Wednesday, October 10th 2007

CrossFit Kids - Skill Day



With your parents spotting you practice 'Skin the Cats'. Skin the Cats can be done on bars as well as rings.

Basic Skin the Cat vid

CrossFit Kids 101
by Cyndi Rodi

Flexibility in CrossFit Kids

Flexibility is “the ability to maximize the range of motion at a given joint” (Glassman). It is achieved through training that, once again, results in “measurable” changes in the body. To improve flexibility means to “increase range of motion, as well as increasing bone, ligament and joint stability“ (Sefcik). Flexibility is an oft-overlooked aspect of physical fitness. However, a lack thereof can hinder performance in every other general physical skill. CrossFit stresses flexibility both in relation to multiple modalities and in terms of overall fitness.

A comprehensive CrossFit Kids program addresses flexibility training in each and every workout. In some cases the application will be a product of the movement, i.e. elbows up in a thruster or hips back in a squat. Other times we emphasize a specific area of flexibility, i.e. active stretching or various gymnastics movements.

Jump to Support on the rings, Tuck sits, L sits and progressions from parallettes, headstands, handstands, muscle ups, bear crawls, crab and seal walks are all incorporated to improve flexibility.

Flexibility, as much as any general physical skill, is an ongoing process rather than a static point of achievement. Consistent training offers marked improvement that is continuously countered by aging joints. We are helping our kids embark on a path that will allow them to bend and stretch beyond the years of those “freakishly” flexible (watch the contortions your kids achieve while watching TV) joints of childhood.

Flexibility 101 for Kids

Flexibility is an important part of CrossFit workouts. Flexibility refers to your body's ability to effectively bend and move without injury. The best way to keep your body flexible is to use it. Some of our favorite CrossFit exercises that help keep the body flexible are: work on the rings, headstands and handstands, and animal movements. Here's a workout that can help you gain more flexibility.

3 rounds
Bear Crawl 50 M
5 Skin the Cats
20 Squats
( Scale as necessary)

If you've already done your workout, how about playing a game with friends? Animal races are a great way to improve flexibility while having a lot of fun. Everyone line up, side-by-side. The first player in line calls out an animal and demonstrates how to move like one. After everyone has figured out how to move like that animal, the first player yells, "On your mark. Get set. Go." Everyone takes off in a mad dash to be the first one to the finish line. If you stop acting like the animal, you are disqualified. Now it's time for the 2nd player in line to choose an animal, and so on. Keep track of who wins the most races. If you just don't feel like racing, or your friends are busy, spend some time working on headstands and frogstands. This is a great way to work on flexibility while improving your balance.

Famously Flexible : Pokemon Character “Infernape”

Tuesday, October 9th 2007

CrossFit Kids - Pressing



Big Dawgs:
5 Rounds

Run 200 M
10 Shoulder Press (35-45#)
10 Push Press
10 Push Jerk

The Porch:
5 Rounds

Run 200 M
10 Shoulder Press (20-30#)
10 Push Press
10 Push Jerk

Pack:
4 rounds

Run 100 M
10 Shoulder Press (10-15#)
10 Push Press
10 Push Jerk

Puppies:
3 rounds

Run 50 M
10 Shoulder Press (3-8#)
10 Push Press
10 Push Jerk

Monday, October 8th 2007

CrossFit Kids - Target Ball



'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)


Pack:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25' Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Tuck jumps

Sunday, October 7th 2007

CrossFit Kids- short runs within a workout



Big Dawgs
20 x 3 point Box Jump
200 M Run
10 x 3 point Box Jump
200 M Run
10 Front Squat 45-65#
200 M Run
10 Front Squat 45-65#
200 M Run
10 pull ups
200 M Run
20 pull ups

Porch
15 x 3 point Box Jump
200 M Run
10 x 3 point Box Jump
200 M Run
10 Front Squat 25-35#
200 M Run
10 Front Squat 25-35#
200 M Run
10 pull ups
200 M Run
15 pull ups


Pack
15 x Box Jump
200 M Run
10 x Box Jump
200 M Run
10 Front Squat 15-25#
200 M Run
10 Front Squat 15-25#
200 M Run
10 pull ups/ jumping or assisted
200 M Run
15 pull ups/ jumping or assisted

Puppies
10 x Box Jump
200 M Run
5 x Box Jump
200 M Run
5 Front Squat PVC-10#
200 M Run
5 Front Squat PVC-10#
200 M Run
5 pull ups from seated position or Ring Rows
200 M Run
10 pull ups from seated position or Ring Rows

Saturday, October 6th 2007

Crossfit Kids- Skill Day



Today practice frog stands for ten minutes. Post the longest frog stand you are able to hold.


Frog Stands Video

Friday, October 5th 2007

CrossFit Kids - Presses



"Lil Jackie"

Big Dawgs:

Row 1000 M
50 Thrusters, 35#
30 Pull ups

The Porch:

Row 1000 M
50 Thrusters, 25#
30 Pull ups

Pack:

Row 800 M
35 Thrusters, 15#
20 Pull ups (a mix of standard kipping pull ups, beginner, jumping or assisted okay)

Puppies:

Row 500 M
25 Thrusters, 5-10#
15 Pull ups (a mix of standard kipping pull ups, beginner, jumping or assisted okay)

Navigation

MEMBERS:

Login | Register

Search CrossFit Kids

Or try the Advanced Search

Syndicate this page

• RSS 2.0

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]