Thursday, September 1st 2011

CrossFit Kids - Strength

CrossFit Kids action


Big Dawgs and the Porch:
Bear crawl 35 M => Sprint 100 M => 15 Box jumps (or jumps over small hurdles) => 5 high hurdles or 10 tuck jumps

Pack and Puppies:
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

"Matt"

Varsity and Big Dawgs:
7 Rounds

10 Burpees
10 Pull ups

The Porch:
5 Rounds

10 Burpees
10 Pull ups

Pack:
5 Rounds

8 Burpees
8 Pull ups (beginner or assisted okay)

Puppies:
5 Rounds

5 Burpees
5 Pull ups (beginner or assisted okay)

Buttercups:
5 Rounds

5 Squat thrusts
5 Beginner or assisted pull ups

Cash out
Big Dawgs and The Porch:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar

Everyone:
Study or read for 15 minutes directly after the workout
Posted by Jeff Martin on 08/31

Wednesday, August 31st 2011

CrossFit Kids - ISR

CrossFit Kids action

Please visit the ISR/CrossFit Kids page to watch Sterlings story

Help CrossFit Kids support ISR's mission that "Not One More Child Drowns" by donating to Fight Gone Bad 6:

Text FGB6 to 57682.

From outside the U.S. text "FGB6" to 4246751014
Standard text message rates apply. Minimum donation of $US10

Spend a total of ten minutes upside down today practicing, handstands, wall walks and/or handstand walks.

Wall Walk (Demo)

Posted by Jeff Martin on 08/30

Tuesday, August 30th 2011

CrossFit Kids - Strength is a Virtue

CrossFit Kids action

CrossFit Kids - Fremont High School

CrossFit Kids, will be holding a competition at CrossFit Brand X, 432 Maple St. Ramona, Ca. 92065, Sunday October 16th.  This will be an individual competition open to high school age kids, those currently in high school, between the ages of 14-18, coached by qualified CrossFit Kids trainers.
There will be three classes, Novice, Junior Varsity and Varsity.  Varsity division should be capable and prepared to perform workouts and use the weights found on the CrossFit mainpage and the Varsity scaling found on CrossFit Kids site. Junior Varsity should be prepared to perform workouts and use the weights listed on the Big Dawg scaling on the CrossFit Kids website. The Novice division should be capable of performing workouts and using the weights found on the CrossFit Kids website on the Porch and Pack level. Proceeds will help CFK support ISR's mission that "Not One More Child Drowns". If you are interested in competing or are a CrossFit Kids coach with athletes you would like to have compete please contact:
.(JavaScript must be enabled to view this email address).

Today play on some bars or rings or find some monkey bars. How long can you stay off the ground?

Skill Day Homework:
Define "strength"

How is strength defined in CrossFit?

Read for at least 30 minutes.
Posted by Jeff Martin on 08/29

Monday, August 29th 2011

CrossFit Kids

CrossFit Kids action


Big Dawgs and The Porch:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times


WOD (Demo)

"Alyssa"

Varsity:
5 Rounds
1 Muscle ups
3 Handstand push ups
10 Hang power snatches, Boys 95 pounds/Girls 65 pounds

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

Big Dawgs and The Porch:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 Sit ups

Everyone:
Remember to study or read for 15 minutes directly following your workout.
Posted by Jeff Martin on 08/28

Sunday, August 28th 2011

CrossFit Kids - Road Trip

CrossFit Kids action

CrossFit Kids California City and CrossFit Kids Ridgecrest


Buy in (Demo)

Big Dawgs and The Porch:
2x
1:00 Wallball
1:00 Squats

Pack and Puppies:
2x
30 seconds Wallball
30 seconds Squats

WOD (Demo)

Varsity
Four 3 minute rounds of:
3 Thrusters, Boys 95 pounds/Girls 65 pounds
5 Burpees
10 Squats
Rest exactly one minute between rounds

Big Dawgs:
Four 3 minute rounds of:
3 Thrusters, 45-55
5 Burpees
10 Squats
Rest exactly one minute between rounds


The Porch:
Four 3 minute rounds of:
3 Thrusters, 25-35
5 Burpees
10 Squats
Rest exactly one minute between rounds

Pack:
Three 3 minute rounds of:
3 Thrusters, 10-15
5 Burpees
10 Squats
Rest exactly one minute between rounds

Puppies:
Three 2 minute rounds of:
3 Thrusters, pvc-5
5 Burpees
10 Squats
Rest exactly one minute between rounds

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Everyone:
Study or read for 15 minutes
Posted by Jeff Martin on 08/27

Saturday, August 27th 2011

CrossFit Kids - Deadlift

CrossFit Kids action

CrossFit Kids - California City

Buy in (Demo)
Big Dawgs and The Porch:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

Pack and Puppies:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

WOD Demo

Varsity:
12-9-6-3
Deadlift, Boys 225/Girls 155
Burpees
Box jumps, Boys 36"/Girls 24"

Big Dawgs:
12-9-6-3
Deadlift, 45-55#
Burpees
Box jumps, 24"

The Porch:
12-9-6-3
Deadlift, 25-35#
Burpees
Box jumps, 20-24"

Pack:
12-9-6-3
Deadlift, 10-15#
Burpees
Box jumps, 15-20"

Puppies:
12-9-6-3
Deadlift, 3-8#
Burpees
Box jumps, 12-15"

Cash out
Big Dawgs and the Porch:
30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold

Pack and Puppies:
20 seconds total Plank hold
15 seconds total L sit
20 seconds total Plank hold

Everyone:
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on 08/26

Friday, August 26th 2011

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Crofton

Today play on some bars and/or rings

Skill Day Brain Teaser:
What is protein?

1 ounce of chicken is how many blocks of protein?

Read for at least 30 minutes today
Posted by Jeff Martin on 08/25

 

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