Tuesday, December 25th 2007
CrossFit Kids - Play Day
Saturday Connor, age 16, completed three hero workouts:
Jason - 12:00
J.T. - 14:00
Michael - 22:00
As a reward today he got a "Jacket of Pain" courtesy of Michael Latch of Valley CrossFit
100 push-press, 75lb
Row 500m
75 push-press, 75lb
Row 500m
50 push-press, 75lb
Row 500m
25 push-press, 75lb
Row 500m
24:30
Connor has been a CrossFitter for over 4 years.
Posted by Jeff Martin on 12/24 at 07:01 PM
(1) Comments
(1) Comments
Monday, December 24th 2007
CrossFit Kids - Build (and decorate) your own jump boxes!
Now that's a box jump!
Big Dawgs:
5 rounds
20 one legged jumps (10 right, 10 left)
20 push ups
The Porch:
4 rounds
20 one legged jumps (10 right, 10 left)
20 push ups
Pack:
3 rounds
20 one legged jumps (10 right, 10 left)
10 box push ups
Puppies:
3 rounds
10 one legged jumps (5 right, 5 left)
10 push ups
Each jump should be for max distance. Push ups should all be to CrossFit Kids standards.
Posted by Jeff Martin on 12/23 at 09:40 PM
(6) Comments
(6) Comments
Sunday, December 23rd 2007
CrossFit Kids - Wheelbarrow races
Our CrossFit Kids record for this workout is 4:58. Full extension at the bottom, hands turned out.
Big Dawgs:
30 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.
Posted by Jeff Martin on 12/22 at 06:57 PM
(0) Comments
(0) Comments
Saturday, December 22nd 2007
CrossFit Kids - At play
‘Joey’
Big Dawgs:
21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups
The Porch:
21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups
Pack:
15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups
Puppies:
12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups
Buttercups:
12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups
http://www.youtube.com/watch?v=z6wW9keOErY
Posted by Jeff Martin on 12/21 at 07:02 PM
(5) Comments
(5) Comments
Friday, December 21st 2007
CrossFit Kids - Skill Day
Elijah, of CrossFit OKC does a 37#Deadlift
Skill Day
Take five minutes and practice Deadlift form with Dumbbells or a light bar.
Posted by mikki martin on 12/20 at 08:44 PM
(3) Comments
(3) Comments
Thursday, December 20th 2007
CrossFit Kids - Jump!
Keegan, 42' tire jump
Big Dawgs:
5 rounds for time:
Squats
50-40-30-20-10
Box Jumps, 20"
30-25-20-15-10
Pack:
4 rounds for time:
Squats
35-25-15-5
Box Jumps, 12-15"
20-15-10-5
Puppies:
4 rounds for time:
Squats
35-25-15-5
Box Jumps, 12"
20-15-10-5
Some of you are posting that you can do lots of handstand push ups. We want to see them. Send us video clips or pictures. We are writing an article on HSPU progressions for the January CrossFit Kids Magazine!
Send the pics and video clips to:
Posted by Jeff Martin on 12/19 at 08:00 PM
(14) Comments
(14) Comments
Wednesday, December 19th 2007
CrossFit Kids - Climbing
David S. CrossFit and CrossFit Kids trainer.
Today David did "Brand X Hazel"
1400 M Run
63 Kettlebell swings. 1.5 pood
21 pull ups
7:58
'Ethan' - From CrossFit Manchester
Big Dawgs:
21 Burpees
3 Knees to elbows
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
3 Burpees
21 Knees to elbows
Porch:
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
Pack:
18 Burpees
6 Knees tucks
15 Burpees
9 Knees tucks
12 Burpees
12 Knees tucks
9 Burpees
15 Knees tucks
6 Burpees
18 Knees tucks
Puppies:
18 Squat thrusts
6 Knees tucks
15 Squat thrusts
9 Knees tucks
12 Squat thrusts
12 Knees tucks
9 Squat thrusts
15 Knees tucks
6 Squat thrusts
18 Knees tucks
Posted by Jeff Martin on 12/18 at 11:05 PM
(7) Comments
(7) Comments
