Tuesday, March 18th 2008
CrossFit Kids - Skill Day
Potato sack hang
Today work on your frog stands. How long can you hold the frog stand?
Posted by Jeff Martin on 03/17 at 07:43 PM
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Monday, March 17 2008
CrossFit Kids- St Patrick's Day/Highland Games Crossfit Style
Using a 10 pound sack of potatoes
Big Dawgs
5 rounds
Sprint 100M with Bag of potatoes over the shoulder
10 OHS with bag of Potatoes
10 KB swings with Bag of potatoes ( chest high only ! )
Pack
4 rounds
Sprint 100M with Bag of potatoes over the shoulder
10 OHS with bag of Potatoes
10 KB swings with Bag of potatoes ( chest high only ! )
Puppies
Split bag into two, 5# bags
with one 5# bag of potatoes
4 rounds
Sprint 100M with Bag of potatoes over the shoulder
10 OHS with bag of Potatoes
10 KB swings with Bag of potatoes ( chest high only ! )
Play musical hot potato with friends. Whomever has the bag when the music stops does 10 squats.
Posted by mikki martin on 03/16 at 07:45 PM
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Sunday, March 16th 2008
CrossFit Kids- Top Athletes
Mavaney of CrossFit Kids Marina is also featured on the cover of the
March 15th Issue of CrossFit Kids Magazine.
The March Issue includes articles on CrossFit Kids Non Profits,
( Steve's Club, Steve Liberati- Camden NJ )
How to start a youth Strength & Conditioning Summer Program
( Jeremy Thiel, CrossFit Central and PowerPlant Athletics )
and CrossFit Kids 101 Energy Systems Part 2 - ATP
"Little Michael"
Big Dawgs
3 rounds
Run 800 M
25 Good Mornings with 25# bar
25 Hollow Rocks
Porch
3 rounds
Run 800 M
25 Good Mornings with 15# bar
25 Situps
Pack
3 rounds
Run 600 M
20 Good Mornings with 10# bar
20 Situps
Puppies
3 rounds
Run 400 M
10 Good Mornings with PVC
10 Situps
*When doing Good Mornings, take the bar or PVC and put it in the same position as you would for a back squat.
Remember to move your hips back until you pivot at the hips, rather than simply bending at the hips.
Movement should be steady, deliberate and moderately paced, not fast.
Posted by mikki martin on 03/15 at 05:46 PM
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Saturday, March 15th 2008
CrossFit Kids - Simon Says
"Connor"
How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1
Big Dawgs:
Use 35-45#
The Porch:
Use 25-35#
Pack:
Use 15# for fifteen minutes
Puppies:
Use 10# for ten minutes
Buttercups:
Use PVC or a broomstick for ten minutes
Posted by Jeff Martin on 03/14 at 08:26 PM
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Friday, March 14th 2008
CrossFit Kids - Skill Day
Today let's practice balancing:
Pick up your right foot - how long can you balance without putting your other foot down
Pick up your right foot and tilt your head back so that you are looking at the sky - how long can you balance without putting your other foot down
Pick up your right foot and close your eyes - how long can you balance without putting your other foot down
Pick up your right foot, tilt your head back and close your eyes - how long can you balance without putting your other foot down
Repeat the above with your opposite side.
Posted by Jeff Martin on 03/13 at 06:34 PM
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Thursday, March 13th 2008
Crossfit Kids - Box Jumps
Jumpin’ Mary (submitted by CrossFit Rockford)
Big Dawgs:
As many rounds as possible in 20 minutes of:
5 Handstand Push ups
10 Box Jumps, 24”
15 Pull ups
Porch:
As many rounds as possible in 15 minutes of:
5 Barrier Assisted Handstand Push ups
10 Box Jumps, 20”
15 Pull ups
Pack:
As many rounds as possible in 12 minutes of:
3 Handstand Push ups, Bridged on feet
6 Box Jumps, 15”
9 Pull ups (Beginner or assisted)
Puppies:
As many rounds as possible in 10 minutes of:
3 Handstand Push ups, Bridged on knees
6 Box Jumps, 10-12”
9 Pull ups (Beginner or assisted)
"Box Jump How To's from the CrossFit Kids Magazine"
Posted by Jeff Martin on 03/12 at 04:00 PM
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Wednesday, March 12th 2008
CrossFit Kids - Hmmmmm. This could be trouble.
"Keegan"
Big Dawgs:
5 rounds
200m
20 Pushups
20 Toes-to-bar
Pack:
4 rounds
200m
15 Pushups
15 Toes-to-bar
Puppies:
4 rounds
100m
10 Pushups
10 Knees-to-elbows or knee-ups
Buttercups:
3 rounds
100m
10 Pushups
10 Knee-ups
Posted by Jeff Martin on 03/11 at 06:48 PM
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(7) Comments
