CrossFit Kids | Forging the Future of Fitness

Saturday, September 1st 2012

CrossFit Kids

Infant Swim Resource

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

"The result has been an increase in the number of overuse injuries as performing the same motions over and over wears down developing bodies. Lyle Micheli, director of sports medicine at Boston Children's Hospital, and the Positive Coaching Alliance estimate that overuse injuries have roughly quadrupled in the past 20 years"
Promise of youth sports can come at a steep cost
As expenses mount, so, too, do injuries and expectations
IndyStar, by Terry Hutchens

Skill Day Homework:
What is the teaching progression for squats in CrossFit Kids?

Define "Certitude"

Which of the following is not a prime number?
1) 71
2) 101
3) 141
4) 373

From the article above:
What is the reason given for the increase in overuse injuries?

Posted by Jeff Martin on 08/31

Friday, August 31st 2012

CrossFit Kids Teen

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => dip walk => 10 side-to-side hops, each leg => 50-meter carioca => 50-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 3 jump-to-supports => 10 side-to-side hops, each leg => 25-meter carioca => 25-meter run

WOD –
Varsity:
20-minute AMRAP
100-meter back pedal
10 box jumps, 24”/20”
10 chest-to-bar pull-ups
10 burpees

Junior Varsity:
20-minute AMRAP
100-meter back pedal
10 box jumps, 24”/20”
10 chest-to-bar pull-ups
10 burpees

Novice:
18-minute AMRAP
100-meter back pedal
10 box jumps, 20”
10 pull-ups
10 burpees

Elementary:
8-minute AMRAP
50-meter back pedal
6 box jumps, 12”-20”
6 pull-ups (progressions or assisted okay)
6 burpees

Preschool:
5-minute AMRAP
35-meter back pedal
5 box jumps, 10”-12”
5 pull-ups (progressions or assisted okay)
5 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Frog stand with press to handstand practice (with spotter)

Elementary and Preschool:
5:00
Headstand practice (with spotter)

Posted by Jeff Martin on 08/30

Thursday, August 30th 2012

CrossFit Kids

CrossFit Kitsap in Montana

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
15’ handstand walk => forward roll => balance beam => agility ladder => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Cartwheel => forward roll => balance beam => agility ladder => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAP
5 shoulder press, 35# dumbbells/25# dumbbells
10 weighted walking lunges, 35# dbs/25# dbs
15 squats
Rest 2:00 between each cycle.

Junior Varsity:
2 x 6:00 AMRAP
5 shoulder press, 25# dbs/20# dbs
10 weighted walking lunges, 25# dbs/20# dbs
15 squats
Rest 2:00 between each cycle.

Novice:
2 x 6:00 AMRAP
5 shoulder press, 20# dbs/15# dbs
10 weighted walking lunges, 20# dbs/25# dbs
15 squats
Rest 2:00 between each cycle.

Elementary:
2 x 4:00 AMRAP
3 shoulder press, unloaded-8# dbs
6 weighted walking lunges, 3# dbs-8# dbs
9 squats
Rest 2:00 between each cycle.

Preschool:
5:00 AMRAP
3 shoulder press, unloaded
4 walking lunges, unloaded
5 squats

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00
Frog stand practice

Posted by Jeff Martin on 08/29

Wednesday, August 29th 2012

CrossFit Kids

Africa Initiative

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Buy In –
Varsity, Junior Varsity and Novice:
3x
1-3 muscle-ups or muscle-up progression work => basic dot drill x 10 => 100-meter run => handstand holds

Elementary and Preschool:
3x
False grip or ring holds or hangs => basic dot drill x 10 => 50-meter run => wall walk-ups

WOD –
Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 95#/65#
9 hang power snatches, 95#/65#
12 overhead squats, 95#/65#
800-meter run

Junior Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 55#/45#
9 hang power snatches, 55#/45#
12 overhead squats, 55#/45#
800-meter run

Novice:
600-meter run
3 rounds
6 snatch grip deadlifts, 35#/25#
9 hang power snatches, 35#/25#
12 overhead squats, 35#/25#
600-meter run

Elementary:
100-meter run
3 rounds
3 snatch grip deadlifts, PVC-10#
6 hang power snatches, PVC-10#
9 front squats, PVC-10#
100-meter run

Preschool:
100-meter run
2 rounds
3 deadlifts, unloaded
4 hang power snatches, unloaded-PVC
5 front squats, unloaded-PVC
100-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rock-to-superman holds

Elementary and Preschool:
10 hollow rock-to-superman holds

Posted by Jeff Martin on 08/28

Tuesday, August 28th 2012

CrossFit Kids

CrossFit For HOPE

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

"This provides more evidence that schools need to re-examine any policies that have limited students' involvement in physical education classes."
Trent A. Petrie, PhD, professor of psychology and director of the Center for Sport Psychology at the University of North Texas

Physically Fit Boys And Girls Score Higher On Reading And Math
Medical News today Skill Day Homework:
In the Hope workout chest to bar pull ups are used? Name two skill transfer exercises CrossFit Kids uses to teach pull ups?

Define "Philology"

Evaluate:
(2 + 5i) - (3 - 5i)

From the article above:
What test did the researchers use to test cardiorespiratory endurance?

Posted by Jeff Martin on 08/27

Monday, August 27th 2012

CrossFit Kids

CrossFit Devotion Kids

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Buy In –
Varsity, Junior Varsity and Novice:
3x
Bear crawl => 3 forward rolls => 200-meter run

Elementary and Preschool:
3 x
Bear crawl => 2 forward rolls => 100-meter run

WOD –
Varsity:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats.
There is no rest between exercises.
Count total reps.

Junior Varsity:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats.
There is no rest between exercises.
Count total reps.

Novice:
"Tabata Something Else"
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest.
First 4 intervals: pull-ups
Second 4 intervals: push-ups
Third 4 intervals: sit-ups
Fourth 4 intervals: squats.
There is no rest between exercises.
Count total reps.

Elementary:
"Tabata Something Else"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay)
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats.
There is no rest between exercises.
Count total reps.

Preschool:
"Tabata Something Else"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay)
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats.
There is no rest between exercises.
Count total reps.

Cash Out –
Varsity, Junior Varsity and Novice:
3x
Ring handstand practice (with spotters)

Elementary and Preschool:
3x
Handstand practice (with spotter)

Posted by Jeff Martin on 08/26

Sunday, August 26th 2012

CrossFit Kids

S.A.T. Prep

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Buy In –
Varsity, Junior Varsity and Novice:
5:00
5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x
5 burpees => cartwheel => 6 monkey hangs => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
2 x 3:00 AMRAP
6 thrusters, 35# dumbbells/30# dumbbells
6 knees-to-elbows
Rest 2:00 between each cycle.

Junior Varsity:
2 x 3:00 AMRAP
6 thrusters, 30# db/25# dbs
6 knees-to-elbows
Rest 2:00 between each cycle.

Novice:
2 x 3:00 AMRAP
6 thrusters, 25# dbs/20# dbs
6 knees-to-elbows
Rest 2:00 between each cycle.

Elementary:
6:00 AMRAP
6 thrusters, PVC-10#
6 knees-ups

Preschool:
4:00 AMRAP
4 thrusters, unloaded-PVC
4 knees-ups

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
30-second L-sit
3 bear crawl, U pattern
3 forward rolls

Elementary and Preschool:
3 x
Max L hang
2 bear crawl, U pattern
2 forward rolls

Posted by Jeff Martin on 08/25