Wednesday, December 1st 2010

CrossFit Kids - Teaching

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Today practice handstands and V-sits

Skill Day Brain Teasers:
Big Dawgs and The Porch:
Larry can row a raft 7 mph in still water. If a river is running at 1 mph and Larry takes 70 minutes to row to a place and back how far is the place?

Pack:
What are the three branches of government covered by the U.S. Constitution?

Which state was the first state to ratify the U.S. Constitution?

Puppies:
Sam bought pears at 3 cents per pound at the store. He spent 9 cents. How many pounds of pears did he buy?


Posted by Jeff Martin on 11/30

Tuesday, November 30 2010

CrossFit Kids - Competition

CrossFit Kids action

CrossFit Kids - Monrovia



Buy in (Demo)
Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault

Pack and Puppies:
2 x
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault


WOD (Demo)

Big Dawgs:
21-15-9
Thrusters, 45#
Burpees
Squats

The Porch:
21-15-9
Thrusters, 25-35#
Burpees
Squats

Pack:
15-12-9
Thrusters, 10-15#
Burpees
Squats

Puppies:
12-9-6
Thrusters, pvc-5#
Burpees
Squats

Cash out
Big Dawgs and The Porch:
Max plank hold on elbows
1:00 Total time L-sit
Take advantage of the post exercise window of opportunity for learning by studying, doing homework or reading for 15 minutes

Pack and Puppies:
Max plank hold on elbows
1:00 Total time L-sit
Take advantage of the post exercise window of opportunity for learning by studying, doing homework or reading for 15 minutes

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/29

Monday, November 29th 2010

CrossFit Kids - Manmakers

CrossFit Kids action

CrossFit Kids - Rockford

Buy in (Demo)
Create and obstacle course and run through it for 5-8 minutes.


WOD (Demo)

"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
Everyone:
2 x
Max Handstand hold
Max L-sit

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/28

Sunday, November 28th 2010

CrossFit Kids - Teaching

CrossFit Kids action

CrossFit Kids - Flagstaff


Buy in (Demo)
Big Dawgs and The Porch:
3 Forward rolls => 3 Bear crawl U patterns => 100 M Shuttle run (25 M there and back twice) => 5 Lat hops through hurdles => Vault

Pack and Puppies:
1 Forward roll => 1 Bear crawl U pattern => 40 M Shuttle run (10 M there and back twice) => 5 Lat hops through hurdles => Vault


Medicine Ball Run: (Demo)

Big Dawgs:
Use a 10#, 14# and 20# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 20#, 14# and finally the 10#. Sprint to the 20# ball pick it up sprint back to the starting line; turn and sprint to the 14# ball pick it up sprint back to the starting line; turn Sprint to the 10# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

The Porch:
Use a 8#, 10# and 12# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 12#, 10# and finally the 8#. Sprint to the 12# ball pick it up sprint back to the starting line; turn and sprint to the 10# ball pick it up sprint back to the starting line; turn Sprint to the 8# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Pack:
Use a 4#, 6# and 10# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 15 yards apart in a straight line away from the starting line, in the following order 10#, 6# and finally the 4#. Sprint to the 10# ball pick it up sprint back to the starting line; turn and sprint to the 6# ball pick it up sprint back to the starting line; turn Sprint to the 4# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Puppies:
Use a 2#, 4# and 6# medicine balls (You can use weights or other objects if you want.) Mark a starting line, place each of the balls 10 yards apart in a straight line away from the starting line, in the following order 6#, 4# and finally the 2#. Sprint to the 6# ball pick it up sprint back to the starting line; turn and sprint to the 4# ball pick it up sprint back to the starting line; turn Sprint to the 2# ball, turn and sprint to the starting line. Complete 5 rounds, rest only long enough to set the course back up.

Cash out
Big Dawgs and The Porch:
Max box jumps (20-24") in 60 seconds.
Max sit ups in 60 seconds

Pack and Puppies:
Max box jumps (12-20") in 30 seconds.
Max sit ups in 30 seconds

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/27

Saturday, November 27th 2010

CrossFit Kids - Standing Broad Jump

CrossFit Kids action

CrossFit Kids - Relentless

Today play on some bars. Practice skin the cats, kick overs, and pull overs.

Skill Day Brain Teasers
Big Dawgs and the Porch:
What percent of 75 is 15?

Pack:
Where did the original metric system start?

In the metric system what is the basic unit of length?

Puppies:
Sam can run 9 miles in one day. How many miles can Sam run in 5 days?


Posted by Jeff Martin on 11/26

Friday, November 26th 2010

CrossFit Kids - Jump

CrossFit Kids action

Buy in (Demo)
Big Dawgs and The Porch:
3x
Army crawl 20M => Bear crawl 20 M => sprint 100 M => 15 Side to side hops

Pack and Puppies:
3x
Army crawl 10M => Bear crawl 10 M => sprint 50 M => 10 Side to side hops

WOD (Demo)

Big Dawgs:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 25-30#

The Porch:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 15-20#

Pack:
3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 8-12#

Puppies:
3 Rounds
3 Bear crawl U pattern
10 Dumbbell squat cleans, 3-5#

Cash out
Big Dawgs and The Porch:
4 x
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible

Pack and Puppies:
2 x
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/25

Thursday, November 25th 2010

CrossFit Kids - Competition

CrossFit Kids action

CrossFit Kids - Monrovia

Buy in (Demo)
Everyone:
Set up and an obstacle course with some agility pieces. Run through for 5:00.

This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD's. Our strongest boys would use 95 pounds for the WOD and girls would use 65 pounds.

WOD (Demo)

"Alyssa"

Big Dawgs:
5 Rounds
1 Muscle ups
3 Handstand push ups
10 Hang power snatches, 45#

The Porch:
5 Rounds
1 Muscle ups (or 3 muscle up progressions)
3 Handstand push ups
10 Hang power snatches, 25-35#

Pack:
5 Rounds
1 Muscle up progression
3 Handstand push ups
10 Hang power snatches, 10-15#

Puppies:
5 Rounds
1 Muscle up progression
3 Handstand push ups
10 Hang power snatches, pvc-5#

Muscle up progressions

Cash out
Big Dawgs and The Porch:
3x
Max plank hold
30 seconds total L-sit

Pack and Puppies:
2x
Max plank hold
20 seconds total L-sit

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 11/24

 

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