Workouts

{assign_variable:atom_feed_location="Workouts/atom"} Workouts Workouts:CrossFit Kids - Forging the Future of Fitness 2008-05-09T02:25:49Z Copyright (c) 2008, Jeff Martin CrossFitKids tag:crossfitkids.com,2008:05:09 Friday, April 9th 2008 tag:crossfitkids.com,2008:index.php/1.702 2008-05-09T01:16:00Z 2008-05-09T02:25:49Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Play Day

Get a group of friends together and play CrossFit Dodge Ball!
From CrossFit Kids Magazine - August 2006

CrossFit Dodgeball Variant   Equipment:
Rope
2-6 differently colored soft dodgeballs
Divide the playing are into two halves with the rope. Divide the class into two teams.
Assign each of the balls a different exercise. (Red Ball = Push ups, Blue Ball Squats, Orange Ball = sit ups etc..)

Play:
In regular CrossFit Dodgeball when someone is hit by a ball they have to do a certain number of reps of an exercise and then they get to rejoin the game. This game is played just like regular CrossFit Dodgeball except in this case, each ball carries its own unique exercise. For example, if you get hit by the Blue ball you have to do five pull ups before rejoining the game. Getting hit by the Red ball requires 10 push ups. Be creative with the exercises, jumping air squats, burpees, box jumps, wall ball, Slam Ball, L sits and floor tuck-ups are great. If the ball is caught the thrower has to do DOUBLE the reps of the normal penalty before reentering play. Make the reps and exercises appropriate for the age and ability of the players.

Have fun.
]]> Thursday, April 8th 2008 tag:crossfitkids.com,2008:index.php/1.701 2008-05-08T00:54:00Z 2008-05-08T02:05:28Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Skill Day

Today work on Skin the Cats and Monkey Swings.

Emma's Workout

]]> Wednesday, May 7th 2008 tag:crossfitkids.com,2008:index.php/1.700 2008-05-07T00:34:00Z 2008-05-07T01:54:23Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com

CrossFit Kids Calgary

"Joey"

Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

She's back, one year older and stronger!

]]> Tuesday, May 6th 2008 tag:crossfitkids.com,2008:index.php/1.699 2008-05-06T01:00:00Z 2008-05-05T02:04:41Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - "Jax"

Jeremy and Jax of Diablo CrossFit

"Jax"

Big Dawgs:
5 rounds for time

1 minute ring push ups
1 minute power clean 55-65 lbs
1 minute box jumps, 24"
1 minute rest

The Porch:
5 rounds for time

1 minute ring push ups
1 minute power clean 35-45 lbs
1 minute box jumps, 20"
1 minute rest

Pack:
4 rounds for time

1 minute ring push ups
1 minute power clean 15-20 lbs
1 minute box jumps, 20"
1 minute rest

Puppies:
3 rounds for time

1 minute ring push ups
1 minute power clean 10-15 lbs
1 minute box jumps, 12-15"
1 minute rest

Buttercups:
3 rounds for time

1 minute ring push ups
1 minute power clean pvc-5 lbs
1 minute box jumps, 10-12"
1 minute rest

]]> Monday, May 5th 2008 tag:crossfitkids.com,2008:index.php/1.698 2008-05-04T23:05:00Z 2008-05-07T01:23:30Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Skill Day

"CrossFit Kids Stay Puft Marshmallow Man" an original Weesner.

Today practice L sits, L Hangs and Monkey swings. ]]> Sunday, May 4th 2008 tag:crossfitkids.com,2008:index.php/1.697 2008-05-04T02:43:00Z 2008-05-04T03:50:23Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - L Sit

Big Dawgs:
50 Becks Burpees

Post time and number of meters covered.

The Porch:
35 Becks Burpees

Post time and number of meters covered.

Pack:
25 Becks Burpees

Post time and number of meters covered.

Puppies:
15 Becks Burpees

Post time and number of meters covered.
]]> Saturday, May 3rd 2008 tag:crossfitkids.com,2008:index.php/1.696 2008-05-03T02:57:00Z 2008-05-04T03:44:07Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Triple Extension

CrossFit Snohomish

Big Dawgs:
4 rounds
25 Box Jumps, 24"
25 Sit ups

Pack:
4 rounds
20 Box Jumps, 20"
20 Sit ups

Puppies:
4 rounds
15 Box Jumps, 12-15"
15 Sit ups

Buttercups:
3 rounds
15 Box Jumps, 12-15"
15 Sit ups
]]> Friday, May 2nd 2008 tag:crossfitkids.com,2008:index.php/1.695 2008-05-02T01:45:00Z 2008-05-04T03:49:34Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com Crossfit Kids - Have you been to the running cert?

"McKenna"

Big Dawgs:
Dumbbell Hang Power Cleans, 25#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

The Porch:
Dumbbell Hang Power Cleans, 15-20#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Dumbbell Hang Power Cleans, 8-10#
18-16-14-12-10-8-6-4-2
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18

Puppies:
Dumbbell Hang Power Cleans, 2-5#
16-14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Dumbbell Hang Power Cleans, 2-5#
14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14

]]> Thursday, May 1st 2008 tag:crossfitkids.com,2008:index.php/1.694 2008-05-01T01:09:00Z 2008-05-04T03:48:46Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Skill Day

Birthday Flips

Today practice Frog Stands and Handstand Holds.
]]> Wednesday, April 30th 2008 tag:crossfitkids.com,2008:index.php/1.693 2008-04-30T00:27:00Z 2008-05-04T03:50:24Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Plank holds

Big Dawgs:
3 Rounds

Run 400 M
35 Push ups

The Porch:
3 Rounds

Run 400 M
25 Push ups

Pack:
3 Rounds

Run 200 M
25 Push ups

Puppies:
3 rounds

Run 100 M
15 Push ups

Buttercups:
3 rounds

Run 50 M
15 Push ups

Rest 5:00

Pack => Big Dawgs
50 squats for time

Buttercups => Puppies
25 squats for time

It is critical that range of motion be preserved. For the squat, hips must be below the top of the knee at the bottom of the squat and fully extended at the top. For the push up the chest must touch the ground in the bottom position. In the top position the elbows must be fully extended and the shoulders activated, or pushing against the load. Range of motion can be compared to the length of a run. If you are racing someone 200 m and they only run 190 m they didn't run the same race that you did, and their time would not count. Range of motion is critical, not only to ensure proper movement but to compare work and times as well.

]]> Tuesday, April 29th 2008 tag:crossfitkids.com,2008:index.php/1.692 2008-04-29T02:29:00Z 2008-04-29T03:44:33Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Learning the kipping pull up

“Naughty Kids”

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55#

The Porch:
3 rounds

35 Squats
5 Seated Muscle ups
10 Hang Power Cleans, 25-35#

Pack:
3 rounds

25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 10-15#

Puppies:
3 rounds

15 Squats
3 Squat Muscle ups
10 Hang Power Cleans, pvc-5#

]]> Monday, April 28th 2008 tag:crossfitkids.com,2008:index.php/1.691 2008-04-28T01:17:00Z 2008-04-28T02:30:33Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Teaching the squat to kids

Big Dawgs:
3 Rounds

Run 400 M
35 Squats

The Porch:
3 Rounds

Run 400 M
25 Squats

Pack:
3 Rounds

Run 200 M
25 squats

Puppies:
3 rounds

Run 100 M
15 squats

Buttercups:
3 rounds

Run 50 M
15 squats

]]> Sunday, April 27th 2008 tag:crossfitkids.com,2008:index.php/1.690 2008-04-27T03:15:00Z 2008-04-27T04:23:34Z mikki martin mikki.crossfitkids@gmail.com http://www.crossfitkids.com CrossFit Kids - CrossFit Manchester

Skill Day- Practice Static Hangs from pullup bar
Ten sets max effort, record and post times

Afterwards play with different types of swings and hangs
remember to have fun ! ]]> Saturday, April 26th 2008 tag:crossfitkids.com,2008:index.php/1.689 2008-04-26T03:42:00Z 2008-04-26T04:46:51Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Sunset

"Jadzia"

Big Dawgs:
5 rounds

10 Becks Burpees
10 Pull ups

Pack:
4 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Puppies:
3 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

]]> Friday, April 25th 2008 tag:crossfitkids.com,2008:index.php/1.688 2008-04-25T01:24:00Z 2008-04-25T02:48:34Z Jeff Martin Jeff.crossfitbrandx@gmail.com http://www.crossfitkids.com CrossFit Kids - Don't mess with my medicine ball!

"Baby Logan"

Big Dawgs
21-15-9

Wall Ball, 20 # 
Pull ups

The Porch:
21-15-9

Wall Ball,12-15 # 
Pull ups

Pack:
21-15-9

Wall Ball,8-10 # 
Pull ups or beginner pull ups

Puppies:
15-12-9

Wall Ball 5-8# 
Pull ups or beginner pull ups

Buttercups:
21-15-9

Wall Ball 3-5 # 
Beginners Pull ups

Skill work: Practice 10 minutes of frog stands, headstands and handstands

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