Monday, April 16th
CrossFit Kids - Broad Jump
Big Dawgs:
18-15-12-9
Broad Jumps
Pull ups
Knees to Elbows
The Porch:
21-15-9
Broad Jumps
Pull ups
Knees to Elbows
Pack:
15-12-9
Broad Jumps
Pull ups (Beginner Pull ups okay)
Knees to Elbows
Puppies:
15-12-9
Broad Jumps
Jumping or Beginner Pull ups
Hanging Knee Tucks
"CrossFit 101" by Cyndi Rodi
A new feature beginning this month in the CrossFit Kids Magazine
CrossFit recognizes ten general physical skills that can collectively be used to assess the functionality of any fitness regimen. These ten general physical skills, as enumerated by Jim Cawley of Dynamax and adapted by CrossFit, incorporate every aspect of athletic activity, as well as each of the human energy pathways. A comprehensive fitness program addresses each of these and can be deemed successful only to the degree which if offers improvement, while individuals are considered fit in equal measure to their competency in each of these skills. Coach Greg Glassman, the creator of CrossFit, gives us the bottom line regarding the ten general physical skills, “Cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re only as good as your weakest link.”
Coach recognized early on that the conventional definition of fitness was severely lacking. After much observation and shock at how specialized athletes are held up as prime examples of fitness, a more comprehensive approach seemed necessary. In real life (e.g. nature, sport and work) the demand for the elements of physical fitness are never separated. "Segmented training leads to segmented capacity." Therefore a functional fitness program, one which prepares the individual for the rigors of daily life, must collectively enhance each of these areas of fitness. CrossFit was his answer to that dilemma.
The first two of the ten general physical skills, cardiovascular/respiratory endurance and stamina, determine the body’s ability to gather, process, deliver, store and utilize oxygen. “When cardiovascular endurance is enhanced, the athlete is more efficient in using these energy systems and an avenue for recovery [is provided]” (Sefcik). Measurable changes in the body’s ability to successfully perform these processes are achieved through consistent training that incorporates a wide variety of high intensity workouts. This goes beyond the obvious exercise choices like running and rowing. Repetitive, physically taxing movements performed at a rapid pace create the metabolic
reactions necessary to markedly improve these systems. Increased cardiovascular/respiratory endurance and stamina manifest themselves in the ability to maintain elevated levels of activity for increasingly longer periods of time, as well as a more rapid return to pre-exercise breathing and heart rates following exertion.
The CrossFit Kids program uses the template of randomized, functional exercises performed at high intensity. Adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements and progressive loading dictated by size, age and consistency in form.
Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/ respiratory endurance and stamina. This positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills.
Tonight at Brand X we had 13 kids. We practiced pistol squat progressions as suggested in an article by Steve Cotter in this month's CrossFit Magazine.
Then we did a workout adapted from the UC Riverside conditioning program, which also can be found in this month's CrossFit magazine. We broke into 3 groups.
Highlander Mile
4 rounds
Run 50m
10 Squats
Run 50m
10 Push ups
Run 50m
10 Dumbbell swings
Run 50m
10 Situps
We subbed a lunge sequence for the last 50m run, since our heaviest traffic area is where we would have needed to run. As always, safety first.
This is a great fun workout, and I will probably be using it in its original version for one of my adult classes in the near future. As always, CrossFit is entirely scaleable.
18-15-12-9
Broad Jumps
Pull ups
Knees to Elbows
age 9
9:58
Puppies WOD as rx'd-
Molly 6:10
Anna 2:39
Sunday April 15th 2007
CrossFit Kids Push ups
Big Dogs
20 Push ups
Run 200M
15 Push ups
Run 200M
10 Push ups
Run 200M
10 Squats
Run 200M
15 Squats
Run 200M
20 Squats
Run 200M
20 Pullups
Run 200M
15 Pullups
Run 200M
10 Pullups
Run 200M
Packmembers
15 Push ups
Run 200M
10 Push ups
Run 200M
5 Push ups
Run 200M
5 Squats
Run 200M
10 Squats
Run 200M
15 Squats
Run 200M
15 Pullups or Jumping Pullups
Run 200M
10 Pullups or Jumping Pullups
Run 200M
5 Pullups or Jumping Pullups
Run 200M
Puppies
9 Push ups
Run 100M
6 Push ups
Run 100M
3 Push ups
Run 100M
3 Squats
Run 100M
6 Squats
Run 100M
9 Squats
Run 100M
9 Pullups Ring Rows, Jumping or assisted
Run 100M
6 Pullups Ring Rows, Jumping or assisted
Run 100M
3 Pullups Ring Rows Jumping or assisted
Run 200M
For a great explanation of coaching kids through the burpee,
Check out the April 15th Issue of CrossFitKids Magazine
Subbed knee push-ups and jumping pull-ups
Anna - 9:52
Molly - 13:24
maggie-8:08 puppies subbed jumping pull-ups for ring rows
Joey-8:13 puppies mostly did all running and very little of everything else!
Saturday, April 14th
CrossFit Kids - CrossFit Kids Dodgeball
Remember to keep elbows high in the front squat, bar racks closely against neck and collarbone and rests on fingertips. (In the above picture elbows are not rotated high enough) Squats should be full depth. Use a "butt ball" by placing a Medicine ball behind/under the athlete to touch on every rep.
Big Dogs
21-15-9
Front Squats (with 35-45# loaded bar)
Box Jumps (20 -24" Box)
Push ups
Packmembers
21-15-9
Front Squats (with 15-25# loaded bar)
Box Jumps (15-20" Box)
Push ups
Puppies
21-15-9
Front Squats (PVC- 10# bar)
Box Jumps (10-15" Box)
Push ups ( Elevated or wall if needed)
CrossFit Kids "Fran" results page will be up tomorrow!
Wow! Good job Brett B.
We did Puppies WOD subbing stair jumps and knee push-ups.
Anna 6:06
Molly 6:52
21-15-9
Front Squats (with 35-45# loaded bar)
Box Jumps (20 -24" Box)
Push ups
age 9
6:57
Friday April 13th, 2007
CrossFit Kids Run
Big Dogs
Run 400M
50 Squats
10 Pushups
10 Broad Jumps
10 Pushups
50 Squats
Run 400M
Packmembers
Run 400M
35 Squats
10 Pushups
10 Broad Jumps
10 Pushups
35 Squats
Run 400M
Puppies
Run 200M
25 Squats
10 Pushups
10 Broad Jumps
10 Pushups
25 Squats
Run 200M
Buttercups
Run 200M
15 Squats
5 Pushups
5 Broad Jumps
5 Pushups
15 Squats
Run 200M
maggie-puppies-as rxed 6:22
joey-buttercups-as rxed 7:02
Run 400M
50 Squats
10 Pushups
10 Broad Jumps
10 Pushups
50 Squats
Run 400M
age 9
8:30
Puppies WOD subbing knee push-ups
Molly 6:29
Anna 6:01
Thursday, April 12th
Crossfit Kids - Gus
In memory of My best friend Gus, my English Bulldog. ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)
"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups
Big Dawgs:
Do two rounds
Pack and Puppies:
one round
Post your time to comments!
"Gus" subbing 45 jumping rope pull-ups for 3 rope climbs, rock jumps, knee push-ups, and jumping pull-ups
Molly - 10:07
Anna - 9:40
3 rope climbs two rounds
200m Run
15 box jumps
200M Run 10:58
10 pushups
200M Run
5 pullups
Wednesday, April 11th
CrossFit Kids - Trail Run!
Big Dawgs:
Push Press
5-5-5-5-5
Rest
5 Rounds
Run 200 M
10 Power Cleans (25-35#)
10 Supermans
The Porch:
5 Rounds
Run 200 M
10 Power Cleans (20-25#)
10 Supermans
Pack:
5 Rounds
Run 100 M
10 Power Cleans (15-20#)
10 Supermans
Puppies:
3 Rounds
Run 100 M
10 Power Cleans (8-10##)
10 Supermans
Buttercups:
3 Rounds
Run 100 M
7 Power Cleans (5#)
7 Supermans
Puppies with 5#DB's for PC's
Molly 4:10
Anna 4:11
Maggie-Age 7-Puppies-5# and 3# DBs for PC-5:48
Joey-Age 3- Puppies-2# DBs for PC-wiped out on second 100m and didn't finish.
Tuesday, April 10th
CrossFit Kids - Tricks
Big Dawgs
21-15-9
Ring Pull ups
Ring Dips
Porch
15-12-9
Ring Pull ups
Ring Dips
Pack
15-12-9
Pull ups
Dips
Puppies
15-12-9
Beginner Pullups
Bench dips
Buttercups
12-9-6
Assisted Pull ups
Push ups
Did yesterday's WOD today. Tough one. Details on yesterday's comments.
Maggie-puppies-9:48
Joey-puppies-13:00
We're back! 
Anna and Molly both did the Puppies WOD.
Anna with kipping-jumping pull-ups - 2:38
Molly with jumping pull-ups - 1:38
Navigation
MEMBERS:
Legal Disclaimer
IMPORTANT INFORMATION ABOUT YOU AND YOUR CHILD'S HEALTH:
Click here to read...
Syndicate this page
|
Scaled CrossFit WOD
Scaled version of the CrossFit front page WOD [ right here ]
CrossFit Kids Affiliates
CFK HQ
CrossFit Brand X
CrossFit Rockford
CrossFit Milwaukee
CrossFit Boulder Creek
CrossFit Central
CrossFit Albuquerque
North Shore CrossFit
CrossFit Erie
CrossFit Ann Arbor-HyperFit
CrossFit Champions
CrossFit East
CrossFit Plano
CrossFit Mebane
CrossFit Denver
CrossFit Marina
CrossFit SwiftFit Brisbane
CrossFit Central CT
Mt Baker CrossFit
CrossFit Toronto
Steve's Club Camden
CrossFit Portland
CrossFit Rainier
CrossFit North Santa Cruz
CrossFit Santa Cruz Central
Canyon CrossFit
CrossFit Agoge
CrossFit Results
CrossFit Corona
CrossFit Cleveland
CrossFit Ocean City
CrossFit San Diego
CrossFit Flood
CrossFit Calgary
CrossFit Kids Austin
CrossFit Maryville/CHF
CrossFit OKC
CrossFit Cape Fear
CrossFit Gut Check South
CrossFit Bellevue
CrossFit Clarkesville Kids
CrossFit Falgstaff Kidz
CrossFit Kids GSX
CrossFit Park City
CrossFit Augusta
CrossFit Family
CrossFit LIS
CrossFit SWAT
CrossFit Clackamas
CrossFit Kids Baltimore
CrossFit Kids Missoula
Crazy Wife CrossFit
CrossFit Snohomish
CrossFit St. Louis
Rare CrossFit
Oceanside CrossFit
CrossFit Kids Hollister
CrossFit Monrovia Kids
CrossFit FX TX Kids
Central Oregon CrossFit Kids
CrossFit Works 4Kids
Potomac CrossFit Kids
CrossFit Kids Fort Bragg