Saturday, August 1st 2009

CrossFit Kids - Kettlebell Swings

CrossFit Kids action

CrossFit Kids - Flagstaff

Big Dawgs and The Porch:
4 X
10 Side to Side hop over small barrier =>10 Sprawls => 25 M Sprint => 25 M Back pedal

Pack and Puppies:
4 X
5 Side to Side hop over small barrier =>5 Sprawls => 15 M Sprint => 15 M Back pedal

Big Dawgs:
50 Sit ups
35 Back extensions
20 Toes to bar
35 Back extensions
50 Sit ups

The Porch:
40 Sit ups
25 Back extensions
15 Toes to bar
25 Back extensions
40 Sit ups

Pack:
35 Sit ups
20 Back extensions
10 Toes to bar
20 Back extensions
35 Sit ups

Puppies:
25 Sit ups
15 Back extensions
10 Toes to bar
15 Back extensions
25 Sit ups

Cash out
Big Dawgs and The Porch:
35 Box jumps
Max set deadhang pull ups

Pack and Puppies:
25 Box jumps
Work on your kip for 5 minutes

Posted by Jeff Martin on 07/31

Friday, July 31st 2009

CrossFit Kids - Retro

CrossFit Kids action

Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts


"Jenny and Charity"

Big Dawgs:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8' target)

The Porch:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 8-10# (6-7' target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Jerks
9 Wall Ball, 3-5# (5-6' target)


Cash out
Big Dawgs and The Porch:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups

Pack and Puppies:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups
Posted by Jeff Martin on 07/30

Thursday, July 30th 2009

CrossFit Kids - Stance

CrossFit Kids action

When teaching the squat you have to start with the stance.

Almost! (wmv) (mov)

Today practice roll overs and pull overs.

Skill Day Brain Teaser:
A Palindrome for today
Pronounced as one letter but written with three, only two different letters are used to make me. I'm double, I'm single I'm black, blue, and gray.
I'm read from both ends and the same either way.

Skill Day Brain Game:
Without moving a sign, can you move one digit to a new position so that the equation below is correct?

62 - 63 = 1
Posted by Jeff Martin on 07/29

Wednesday, July 29th 2009

CrossFit Kids - Olympic Lifting

CrossFit Kids action

CrossFit Kids - Brisbane

Buy in:
Big Dawgs and The Porch:
2 x
2 Forward rolls => Bear crawl 25 M => Handstand => 2 Forward rolls => Max push ups

Pack and Puppies:
2 x
2 Forward rolls => Bear crawl 15 M => Handstand attempts => 2 Forward rolls => 5-10 push ups

Big Dawgs:
4 rounds

Sprint 800 M
Walk 400 M

The Porch:
4 rounds

Sprint 400 M
Walk 400 M

Pack:
4 rounds

Sprint 200 M
Walk 200 M

Puppies:
4 rounds

Sprint 100 M
Walk 100 M

Cash out
Big Dawgs and The Porch:
25 Sit ups
15 Toes to bar

Pack and Puppies:
10 Sit ups
10 Toes to bar



Posted by Jeff Martin on 07/28

Tuesday, July 28th 2009

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Calgary

Buy in
Big Dawgs and The Porch:
5:00 Jump rope practice

Pack and Puppies:
5:00 Jump rope practice

"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:
5 Skin the Cats
5 Minutes stretching.

Pack and Puppies:
5 Skin the Cat (assisted)
5 Minutes stretching


Posted by Jeff Martin on 07/27

Monday, July 27th 2009

CrossFit Kids - Affiliate

CrossFit Kids action

CrossFit Kids - Rainier


Buy in
Big Dawgs and The Porch:
3 x
Bear crawl L pattern x 2 => Forward roll => Sprint 25 M => Back pedal 25 M => 10 squats => 10 push ups

Pack and Puppies:
2 x
Bear crawl L pattern x 2 => Forward roll => Sprint 15 M => Back pedal 15 M => 10 squats => 5 push ups

Big Dawgs:
200 M run
40 Push ups
20 Cleans, 55#
10 Anyway overhead, 55#
200 M

The Porch:
200 M run
40 Push ups
20 Cleans, 30-40#
10 Anyway overhead, 30-40#
200 M

Pack:
100 M run
30 Push ups
20 Cleans, 10-20#
10 Anyway overhead, 10-20#
100 M

Puppies:
50 M run
25 Push ups
15 Cleans, pvc - 5#
10 Anyway overhead, pvc - 5#
50 M

Cash out:
Big Dawgs and The Porch:
30 second Handstand hold
30 seconds Wallaby's
30 second Handstand hold

Pack and Puppies:
15 second Handstand hold
20 seconds Wallaby's
15 second Handstand hold

Posted by Jeff Martin on 07/26

Sunday, July 26th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Marina

Today work on backwards rolls. Find a group of friends and have an inchworm walk race.

Skill Day Brain Teaser:
How would you rearrange the letters in the words new door to make one word?
Note: There is only one correct answer.


Posted by Jeff Martin on 07/25

 

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