Sunday, February 1st 2009

CrossFit Kids - Sports Specific Workout

CrossFit Kids action


Big Dawgs:
Perform the following for ten minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 5 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 10 pushups and 20 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it

Pack:
Perform the following for eight minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it

Puppies:
Perform the following for six minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it


Posted by Jeff Martin on 01/31

Saturday, January 31st 2009

CrossFit Kids- Health Clinics

CrossFit Kids action

The lovely Dr. Kathy Weesner recently orchestrated a "health and fitness room"
at the Math and Science Night of an elementary school in Johnson County, Kansas.

There was a "health check" station consisting of two parts - a blood pressure check area
and a learning activity called "The Physics of Fitness".

There they discussed the equations for work and power, and had a quick game line
where the children did "work" using 4lb dynamax balls, and 4 kg kettlebells. Lucky Kids.


Play Day

Play a NEW sport. Something you have never tried before,
learn and have fun.

Posted by mikki martin on 01/30

Friday, January 30th 2009

CrossFit Kids - Learn and Play New Sports

CrossFit Kids action

CrossFit Kids - Marina (Huntington Beach)

Buy in
Big Dawgs and The Porch:
2 x
20 Box jumps
5 Forward rolls

Pack and Puppies:
2 x
15 Box jumps
3 Forward rolls

Big Dawgs
Throw a 10-12# medicine ball 100 M

Post number of throws

The Porch:
Throw a 10-12# medicine ball 75 M

Post number of throws

Pack:
Throw a 6-8# medicine ball 50 M

Post number of throws

Puppies:
Throw a 2-4# medicine ball 35 M

Post number of throws

If you do not have a med ball for the younger kids, you can use an old backpack filled with towels or something else soft.

Cash out:
Big Dawgs and The Porch:
1:30 total L-sit

Pack and Puppies:
30 seconds total L-sit

Posted by Jeff Martin on 01/29

Thursday, January 29th 2009

CrossFit Kids - Kids demoing drills at the CF Kids Cert

CrossFit Kids action

CrossFit Kids Cert

Buy in:
Big Dawgs and The Porch:
20 Toes to Bar

Pack and Puppies:
10 Toes to Bar or progressions

"Keegan II"

Big Dawgs
AMRAP in 15 minutes
15 Box Jump ( 24")
15 Snatch 35#
15 Squats

Pack
AMRAP in 15 minutes
15 Box Jump ( 15-20")
15 Snatch 15# - 25#
15 Squats

Puppies
AMRAP in 15 minutes
15 Box Jump ( 10-15")
15 Snatch 10-15#
15 Squats

Buttercups
AMRAP in 10 minutes
15 Box Jump ( 10-15")
15 Snatch PVC
15 Squats


Cash out
Big Dawgs and The Porch:
10 Handstand attempts

Pack and Puppies:
10 Handstand attempts



Posted by Jeff Martin on 01/28

Wednesday, January 28th 2009

CrossFit Kids - Butterfly Hands

CrossFit Kids action

CrossFit Kids - Invictus (San Diego)



Buy in
Big Dawgs and The Porch:
25 Side to Side Burpees

Pack and Puppies:
10 Side to Side Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

Big Dawgs:
21-15-9

Deadlift, 45-55#
Pull ups

The Porch:
21-15-9

Deadlift, 25-35#
Pull ups

Pack:
15-12-9

Deadlift, 15-25#
Pull ups (beginner or assisted pull ups okay)

Puppies:
15-12-9

Deadlift, pvc-10#
Pull ups (beginner or assisted pull ups okay)

Cash out
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats







Posted by Jeff Martin on 01/27

Tuesday, January 27th 2009

CrossFit Kids - CrossFit Kids Certification Attendees play the
Sled Drag vs. Broad Jump Game


CrossFit Kids action


CrossFit Kids Skill Day

Practice Monkey Swings and Monkey Hangs.
How many times can you touch your sides with alternating hands ?
How many times can you swing forward and back ( keeping your body as straight as possible) without dropping from the bar ?


Posted by mikki martin on 01/26

Monday, January 26th 2009

CrossFit Kids - Deadlift

CrossFit Kids action

CrossFit Kids - Park City


Buy in
Big Dawgs and The Porch:
3 x
20 Box Jumps
Handstand hold, 15 seconds

Pack and Puppies:
3 x
10 Box Jumps
Handstand hold, 10 seconds

Big Dawgs:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, 45-55#

The Porch:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, 25-35#

Pack:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, 10-15#

Puppies:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, pvc-5#


Cash out:
Big Dawgs and the Porch:
2 x
1:00 total L-sit
1:00 total Handstand hold

Pack and Puppies:
2 x
1:00 total L-sit
1:00 total Handstand hold


Posted by Jeff Martin on 01/25

 

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