CrossFit Kids | Forging the Future of Fitness

Thursday, November 1st 2012

CrossFit Kids

CrossFit Kids Valor

The CrossFit Kids Teen Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for details..
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
100-meter run => sprint 20 meters => 180-degree turn, run backward 20 meters => 180-degree turn, sprint 20 meters => high-knee skip 20 meters => 180-degree turn, high-knee skip backward 20 meters => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
50-meter run => sprint 10 meters => 180-degree turn, run backward 10 meters => 180-degree turn, sprint 10 meters => high-knee skip 10 meters => 180-degree turn, high-knee skip backward 10 meters => basic dot drill x 10

WOD –
Varsity:
3 x 5:00 AMRAP
5 dumbbell push press, 35#/25#
5 dumbbell front squat, 35#/25#
15’ handstand walk
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
5 dumbbell push press, 25#/20#
5 dumbbell front squat, 25#/20#
15’ handstand walk
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
5 dumbbell push press, 20#/15#
5 dumbbell front squat, 20#/15#
15’ handstand walk
Rest 2:00 between cycles.

Elementary:
2 x 5:00 AMRAP
5 dumbbell push press, unloaded-8#
5 dumbbell front squat, unloaded-8#
5 wall walk-ups
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
6 push press, unloaded
6 front squat, unloaded
3 wall walk-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

Posted by Jeff Martin on 10/31

Wednesday October 31st 2012

Happy Halloween
CrossFit Kids

CrossFit BrandX/ CF Kids HQ 3rd annual Haunted Maze to raise money for CrossFit Kids Initiatives.

According to the AAP "Energy drinks are not appropriate for children and adolescents and should never be consumed."
How Energy Drinks May Affect Kids' Hearts
Health News Daily

Skill Day Homework
According to the CrossFit Kids Trainers course what weight should be used when teaching the preschool class the deadlift? Why?

Define "Apprise"

Find the total number of ways of answering 4 objective type questions, each question having 5 choices.

According to the article above there are seven possible early signs of toxicity from a drink energy drinks. Can you name them?

Post your answers to the CrossFit Kids Facebook page!

Posted by Jeff Martin on 10/30

Tuesday, October 30th 2012

CrossFit Kids

CrossFit For HOPE

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => alligator crawl => forward roll => dip walk => 100-meter run

Elementary and Preschool:
3x or 5:00
6 PVC pass-throughs => alligator crawl => forward roll => jump to support with 2-second hold => 50-meter run

WOD –
Varsity:
9:00 AMRAP
6 hang power snatch, 95#/65#
9 burpees
18 double-unders

Junior Varsity:
9:00 AMRAP
6 hang power snatch, 55#/45#
9 burpees
18 double-unders

Novice:
9:00 AMRAP
6 hang power snatch, 35#/25#
9 burpees
18 double-unders

Elementary:
6:00 AMRAP
4 hang power snatch, PVC-10#
6 burpees
12 double-unders or single-unders

Preschool:
5:00 AMRAP
5 hang power snatch, unloaded-PVC
5 burpees
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ice cream makers

Elementary and Preschool:
5:00
Ring play

Posted by Jeff Martin on 10/29

Monday, October 29th 2012

CrossFit Kids

CrossFit Kids Devotion

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

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

WOD –
Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 24 kg/16 kg
12 pull-ups

Junior Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 16 kg/12 kg
12 pull-ups

Novice:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 12 kg/8 kg
12 pull-ups

Elementary:
“Li’l Helen”
3 rounds
100-meter run
12 kettlebell swings, unloaded-4 kg
6 pull-ups (progressions or assisted okay)

Preschool:
“Pee Wee Helen”
3 rounds
50-meter run
6 kettlebell swings, unloaded
4 pull-ups (progressions or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche progressions

Elementary and Preschool:
5:00
Planks and planche progressions

Posted by Jeff Martin on 10/28

Sunday, October 28th 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.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lunge steps => 3 strict pull-ups => bear crawl => 50-meter high-knee skip => 50-meter back pedal => 10 overhead squats, PVC

Elementary and Preschool:
3x or 5:00
6 lunge steps => 6 monkey hangs => bear crawl => 25-meter high-knee skip => 25-meter back pedal => 6 super-slow squats

WOD –
Varsity:
12:00 AMRAP
200-meter run
10 toes-to-bar
10 good mornings, 45# bar

Junior Varsity:
12:00 AMRAP
200-meter run
10 toes-to-bar
10 good mornings, 35# bar

Novice:
12:00 AMRAP
200-meter run
10 knees-to-elbows
10 good mornings, 25# bar

Elementary:
8:00 AMRAP
100-meter run
8 knees-to-elbows or knee raises
8 good mornings, PVC

Preschool:
5:00 AMRAP
50-meter run
5 knee raises
5 good mornings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
25 sit-ups
Hamstring mobility work

Elementary and Preschool:
10 sit-ups
Hamstring mobility work

Posted by Jeff Martin on 10/27

Saturday, October 27th 2012

CrossFit Kids

Infant Swim Resource

Exercise classes aim to lift youngsters into healthy living
By Ken Gordon
The Columbus Dispatch

According to what is taught in the CrossFit Kids Trainers course there are three pillars of CrossFit Kids? One of them is fun. A primary goal is to pair fitness and fun. What are the other two?

Define "Veracity"

Evaluate:
(2 + 3i) (4 + 2i)

According to the article above how does CrossFit Kids teach weighted movements?

Post your answers on the CrossFit Kids Facebook page

Posted by Jeff Martin on 10/26

Friday, October 26th 2012

CrossFit Kids

CrossFit Kids Devotion

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

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
6 mountain climbers => 6 jumping jacks => basic dot drill x 10 => 2 broad jumps => 6 side-to-side hops, each leg

WOD –
Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 95#/65#
Pull-ups

Junior Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 55#/45#
Pull-ups

Novice:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 35#/25#
Pull-ups

Elementary:
7:00 AMRAP
7 hang power cleans, PVC-10#
7 pull-ups (progressions or assisted okay)

Preschool:
6:00 AMRAP
6 hang power cleans, PVC-10#
6 pull-ups (progressions or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 wall walk-ups

Elementary and Preschool:
5:00
Wall walk-ups

Posted by Jeff Martin on 10/25