Wednesday, February 1st, 2012

CrossFit Kids Teen Gauntlet

CrossFit Kids action

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Sunday, March 4th
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"The Gauntlet"
1.12.03


Varsity:
6 Rounds
5 Clean and jerks, Boys 135 pounds/Girls 95 pounds
Bag carry, Boys 50 pounds/Girls 40 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Junior Varsity:
6 Rounds
5 Clean and jerks, Boys 65 pounds/Girls 45 pounds
Bag carry, Boys 40 pounds/Girls 35 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Novice:
6 Rounds
5 Clean and jerks, 45 pounds
Bag carry, Boys 30 pounds/ Girls 25 pounds

Bag carry is four 30' shuttles for a total of 120' each round

Pack: (Not a Gauntlet division)
5 Rounds
5 Clean and push presses, 15-25 pounds
Bag carry, 15-20 pounds

Bag carry is two 30' shuttles for a total of 60' each round

Puppies: (Not a Gauntlet division)
5 Rounds
5 Clean and push presses, 5-10 pounds
Bag carry, 5-10 pounds

Bag carry is two 30' shuttles for a total of 60' each round

Clean + Anyway Shoulder to Overhead:
The barbell begins on the ground. For the clean, the barbell must come up to the shoulders with a momentary pause. The overhead movement begins with the barbell racked at the shoulders. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended and the bar directly over the middle of the foot. They may press, push press, push jerk (for Novice through Varsity only), or split jerk (for Novice through Varsity only).
Note: There is no requirement that the hips and knees be open before the overhead movement begins.


Bag Carry
:
Athletes must carry a bag a required distance. Both feet and the bag must start behind the line. The bag must be shouldered during the carry. If the bag is dropped or put down during the carry, forward movement resumes at or behind the farthest point that the farthest foot has traveled. Both feet must pass the designated line and the bag must be carried across that line.


Please remember to read or study directly after you workout
Posted by Jeff Martin on 01/31

Tuesday, January 31st 2012

CrossFit Kids

CrossFit Kids action


"The Gauntlet"
1.12.02


"Double Double"

Varsity and Junior Varsity
As Many Rounds As Possible in 7:00

10 Double Jump Burpees
20 Double Unders

Novice and Pack: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

7 Double Jump Burpees
15 Double Unders

Puppies: (Not a Gauntlet division)
As Many Rounds As Possible in 5:00

5 Double Jump Burpees
10 Double Unders

For this workout if you are unable to double under double the number of jumps and do singles.

Double-Under


This is a standard double-under in which the rope passes under the feet twice for each jump. Only successful jumps are counted, not just attempts.

Double-Jump Burpees:
The bottom of the burpee has athletes face down with the chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over a hurdle or bar twice, both feet leaving the ground simultaneously. The athletes’ feet must pass over the hurdle. The rep will not count if the feet go around the hurdle or bar. Athletes can do these facing the hurdle or from the side.

Remember to read or do homework when you are done with your workout
Posted by Jeff Martin on 01/30

Monday, January 30th 2012

CrossFit Kids

CrossFit Kids action

"The Gauntlet"
1.12.01


Varsity
:
42-30-18

Wall ball shots
, Boys 20 pounds/Girls 14 pounds
21-15-9

Pull-ups



Junior Varsity:

30-20-10

Wall ball shots
, Boys 14 pounds/Girls 10 pounds
21-15-9
Pull-ups



Novice
:
21-15-9

Wall ball shots
, 10 pounds
15-12-9

Pull-ups

Pack: (Not a Gauntlet division)
21-15-9

Wall ball shots
, 5-8 pounds
15-12-9

Pull-ups (Beginner and assisted okay)

Puppies: (Not a Gauntlet division)
21-15-9

Wall ball shots
, 3-5 pounds
15-12-9

Pull-ups (Beginner and assisted okay)

Wall Ball Shots:

The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. The ball must be caught. The rep is counted when the ball is caught.


Pull-Up 
:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met: full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Remember to read or do homework when you are done with your workout
Posted by Jeff Martin on 01/29

Sunday, January 29th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Cedar Park

Working with large groups:
We often have people, inexperienced with CrossFit Kids, say that our kids instructors are not used to large classes. Nothing could be further from the truth. CFK Trainers are working in thousands of schools across the world and in before and after school programs. Here, 18 year old Keegan, takes charge of a group of 30 plus teens. Notice how he effortlessly organizes them and the takes them through learning the first part of the squat. A lot of good things going on in this video. Take a look.



Today practice rolling


Skill Day Homework:
Today read for at least 30 minutes
Posted by Jeff Martin on 01/28

Saturday, January 28th 2012

CrossFit Teens

CrossFit Kids action

Check out our Facebook pages this weekend, for "The Gauntlet 1.01" updates:
CrossFit Kids Facebook
CrossFit Varsity "The Gauntlet"

"The Gauntlet"
WOD 10.11.3

"Last Man Standing"

With a continuously running clock do one push press and one bar facing burpee the first minute, two push press and two bar facing burpee the second minute, three push press and three bar facing burpee...... continuing until the Last Man is Standing!

Varsity:
Boys 95 pounds/ Girls 65 pounds

Junior Varsity:
55 pounds

Novice:
45 pounds

Pack:
15-20 pounds

Puppies:
5-10

When you are done read for at least 15 minutes or do your homework


Posted by Jeff Martin on 01/27

Friday, January 27th 2012

CrossFit Kids

CrossFit Kids action

Check out our Facebook pages this weekend, for "The Gauntlet 1.01" updates:
CrossFit Kids Facebook
CrossFit Varsity "The Gauntlet"

"The Gauntlet"
WOD 10.11.2

Karen Interrupted
"a Varsity only WOD"

Varsity:
In this WOD you will complete 150 wall balls (Boys 20/Girls 14 pounds - 10' target) and find a one rep max squat clean. With a continuously running clock on "Go", athletes accumulate as many wall ball shots as possible in 3:00. At 3:00, Karen is interrupted and the athletes have 5:00 to reach a one-rep max squat clean. At the 8:00 mark, athletes return to their wall balls and complete shots required to total 150 reps.
This event is scored as two WODs:
(1) total time to complete Karen (Including the 5:00 for the squat clean effort)
(2) max weight achieved on lift

Garrett Janda - Karen Interrupted time 11:00/ Squat clean 255

Valerie Calhoun - Karen Interrupted time 15:00/ Squat clean 160

Junior Varsity:
For time
150 Wall balls, 14 pounds/ 10'

Novice:
For time
100 Wall balls, 10-12 pounds/ 8-10'

Pack:
For time
100 Wall balls, 8-10' pounds/ 6-8'

Puppies:
For time
75 Wall balls, 3-5 pounds/ 6'

When you are done read for at least 15 minutes or do your homework
Posted by Jeff Martin on 01/26

Thursday, January 26th 2012

CrossFit Kids Teens

CrossFit Kids action

Check out our Facebook pages this weekend, for "The Gauntlet 1.01" updates:
CrossFit Kids Facebook
CrossFit Varsity "The Gauntlet"

"The Gauntlet"
WOD 10.11.1

"Varsity"
2:00 Max Double unders followed immediately by
3 Rounds
250 M Hill sprint
10 Overhead squats, Boys 95 pounds/Girls 65 pounds
15 Box jumps, Boys 24"/Girls 20"

Junior Varsity:
2:00 Max Double unders followed immediately by
3 Rounds
250 M Hill sprint
10 Overhead squats, 55 pounds
15 Box jumps, 20"

Novice:
2:00 Max Double unders followed immediately by
3 Rounds
250 M Hill sprint
10 Overhead squats, 25-45 pounds
15 Box jumps, 20"

Pack:
2:00 Max Double unders followed immediately by
3 Rounds
100 M Hill sprint
10 front squats, 15-20 pounds
15 Box jumps, 20"

Puppies:
2:00 Max Double unders followed immediately by
3 Rounds
50 M Hill sprint
10 front squats, pvc-10 pounds
15 Box jumps, 12-15"

This workout has two scores, one for max double unders and the second for the 3 round triplet.

When you are done read for at least 15 minutes or do your homework
Posted by Jeff Martin on 01/25

 

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