Wednesday, July 1st 2009

CrossFit Kids - Roadtrip!

CrossFit Kids action

Today, Bob Guere owner of CrossFit California City paid CrossFit Kids a visit. He brought along a group of motivated kids. It was a pleasure to watch them work, a really great group.


Buy in
Big Dawgs and The Porch:
5 Forward rolls => Angry gorilla walk 30 Feet => Bear crawl 30 Feet => 2 Broad jumps

Pack and Puppies:
3 Forward rolls => Angry gorilla walk 20 Feet => Bear crawl 30 Feet => 2 Broad jumps


Big Dawgs:
Run 3 miles

The Porch:
Run 2 miles

Pack:
Run 1 mile

Puppies:
3 rounds of
200 M runs

Cash out:
Big Dawgs and The Porch:
Spend 5 minutes working on handstand holds and 5 minutes stretching

Pack and Puppies:
Spend 5 minutes working on handstand holds and 5 minutes stretching
Posted by Jeff Martin on 06/30

Tuesday, June 30th 2009

CrossFit Kids - Kipping

CrossFit Kids action

CrossFit Kids Hollister

Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl 30 M => Run 200 M => 10 Tuck jumps

Pack and Puppies:
2 x
Alligator crawl 30 M => Run 100 M => 10 Tuck jumps

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)

Cash out:
Big Dawgs and The Porch:
Repeat the folowing twice
30 second total L-sit
3 Skin the cats

Pack and Puppies:
Repeat the following twice
15 second total L-sit
3 Skin the cats
Posted by Jeff Martin on 06/29

Monday, June 29th 2009

CrossFit Kids - PreSchool Games "Hot Lava PIt Jumps"

CrossFit Kids action

What better way to improve grip strength ? Fun and functional.

Buy in
Big Dawgs and The Porch:
3 x
Alligator walk 25 M => Bear crawl 25 M => Sprint 50 M => 3 Cartwheels

Pack and Puppies:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M => 3 Cartwheels

Increase the speed of the sprint each round

"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Big Dawgs and The Pack:
2 x
10 Roving Plank Push ups
3 Forward rolls

Pack and Puppies:
2 x
5 Roving Plank
3 Forward rolls
Posted by Jeff Martin on 06/28

Sunday, June 28th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - King of Prussia

Today, play on the bars. Practice pull overs, roll overs and kips.

Skill Day Brain Teaser:
A man is wearing black. Black shoes, socks, trousers, jumper, gloves, and balaclava. He is walking down a black street with all the street lamps off. A black car is coming toward him with its lights off too, but somehow manages to stop in time. How did the driver see the man?

Skill Day Puzzle:

CrossFit Kids action

At first glance this structure seems impossible to build. After all it would collapse before many of the bricks (or in this case, dominoes) were laid. But the bridge is actually easy to construct if you approach it with the right frame of mind.
(From The Big Book of Brain Games)
Posted by Jeff Martin on 06/27

Saturday, June 27th 2009

CrossFit Kids - In the wild

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => Lateral shuffle 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>10 Side to side hop over a small barrier


Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups



Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Cash out
Big Dawgs and The Porch:
35 Box Jumps
Max set of push ups

Pack and Puppies:
20 Box Jumps
Max set of push ups
Posted by Jeff Martin on 06/26

Friday, June 26th 2009

CrossFit Kids - Working on the squat

CrossFit Kids action

CrossFit Kids - Carson Valley

Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
10 Squats
10 Push ups

"Jumpy Nicole"

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 24"
Max rep Pull-ups

The Porch:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 20"
Max rep Pull-ups

Pack:
Complete as many rounds in 12 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

****Jumping pull ups are NOT to be used in this workout.

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Back Extensions or Supermans
50 Sit ups

Pack and Puppies:
25 Sit ups
15 Back Extensions or Supermans
25 Sit ups




Posted by Jeff Martin on 06/25

Thursday, June 25th 2009

CrossFit Kids - Row

CrossFit Kids action

RARE CrossFit Kids

Buy In
Big Dawgs and Porch
400M Run, 100M Lunges

Pack and Puppies
200M Run, 50 M Lunges


Big Dawgs
5-7-10
Broad Jump
Thruster 45-55#
SDHP Sumo Deadlift High Pull 45-55#

Porch
5-7-10
Broad Jump
Thruster 25-35#
SDHP Sumo Deadlift High Pull 25-35#

Pack
5-7-10
Broad Jump
Thruster 15-20#
SDHP Sumo Deadlift High Pull 15-20#

Puppies
5-7-10
Broad Jump
Thruster PVC-10#
SDHP Sumo Deadlift High Pull PVC-10#

Cash Out
Practice forward rolls for five minutes



Posted by mikki martin on 06/24

 

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