Monday, October 2nd
CrossFit Kids
Box Jumps
Connor on his way to scoring an amazing 448 for the recent CrossFit affiliate "Fight Gone Bad" competition! Using 55# for sumo deadlift highpull and push press, 14# for wall ball.
"Fight Gone Bad, Sorta"
In this workout you move through each of five stations listed below for three rounds. The clock does not reset or stop between exercises. There is a one minute break after completing each round. One point is given for each rep, no points counted for the run.
Add your points and post them to comments.
Big Dawgs and those on the Porch:
Do each exercise for one minute and then move immediately to the next exercise.
Pack:
Do each exercise for 45 seconds and then move immediately to the next exercise.
Puppies:
Do each exercise for 30 seconds and then move immediately to the next exercise.
Big Dawgs:
10-14# Wallball
20-25# Sumo Deadlift High Pull
Box Jump
20-25# Push Press
Run 100 yards
Porch:
10# Wallball
15-20# Sumo Deadlift High Pull
Box Jump
15-20# Push Press
Run 100 yards
Pack:
5-8# Wallball
10# Sumo Deadlift High Pull
Box Jump
10# Push Press
Run 100 yards
Puppies:
Wallball with a basketball
PVC-5# Sumo Deadlift Highpull
Jump for Height
PVC-5# Push Press
Run 50-75 yards
The best scores are made by immediately starting the next exercise and not resting to long.
Do your best and post your scores.
Tuesday, October 3rd
CrossFit Kids - Perseverance
Hard work pays off.
These kids focused on a goal, and trained for over a year to earn their next belt. We believe they won't grow into adults who expect that rewards come easy.
Another one from Uncle Rutman
Big Dawgs:
Using 20# dumbbells every minute on the minute for 20 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
The Porch:
Using 20# dumbbells every minute on the minute for 15 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Pack:
Using 10-15# dumbbells every minute on the minute for 15 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Puppies:
Using 5-8# dumbbells every minute on the minute for 12 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Buttercups:
Using 3-5# dumbbells every minute on the minute for 10 minutes perform:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
If you fall behind the clock keep going and see how many rounds you can complete in the time set allowed.
Wednesday, October 4th
Crossfit Kids - Parents
Parents are an important part of CrossFit Kids.
"Caden, You want a piece of me!"
Ron Nelson's sons Birthday workout
Bear crawl 50 feet
Crab walk 50 feet
10 Squats
10 Jump for height (Jump up as high as you can 10 times)
10 Broad Jumps
10 Soccer Throws against the Wall
Sprint back to where you started from.
Repeat twice (Have your parents do this with you.)
Thursday, October 5th
Crossfit Kids - Gus
In memory of My best friend Gus, my English Bulldog.
"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups
Big Dawgs do two rounds this time
Pack and Puppies one round
Post your time to comments!
Friday, October 6th 2006
CrossFit Kids Elevated Pushups
Big Dawgs:
5 rounds for time of:
10-14# Medicine Ball cleans X 15
15 Push-ups
Porch:
4 rounds for time of:
8-10# Medicine Ball cleans X 15
15 Push ups
Pack:
4 rounds for time of:
5-8# Medicine Ball cleansX 15
15 Push-ups
Puppies:
4 rounds for time of:
3-5# Medicine Ball cleans X 10
10 Push-ups
This one will be taxing. Make sure to get full extension on the clean! With the pups and pack make sure they rest as needed and don't push to hard. Big Dawgs this is a chance to try and beat the clock.
Saturday, October 7th
CrossFit Kids - Press Overhead
Concentration
Parents, today we are working on the push press. The push press is an effecient way to get something overhead. The emphasis with kids is on form not weight. In the top position the weight should be overhead, elbows locked and shoulders activated.
Big Dawgs:
Push Press 25-35#
5-5-5-5-5
Porch:
5-5-5-5-5
Push Press 15-25#
Pack:
5-5-5-5-5
Push Press 10-15#
Puppies:
5-5-5-5-5
Push Press 5-10#
When you are finished spend 5 - 10 minutes practicing headstands and handstands.
Sunday, October 8th
CrossFit Kids - Medicine Ball Throws
Big Dawgs:
2 rounds of:
Sprint 100 yards
10 Road Rash Squats
15 Roving Push ups
20 Medicine Ball Two Hand Throw for Distance (6#)
25 Box Jumps (18-20")
Pack:
2 rounds of:
Sprint 100 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (4#)
20 Box Jumps (12-15")
Puppies:
2 rounds of:
Sprint 50 yards
5 Road Rash Squats
10 Roving Push ups
15 Medicine Ball Two Hand Throw for Distance (soccer ball-4#)
20 Box Jumps (12-15")
Monday, October 9th
CrossFit Kids - Bootcamp Challenge
Big Dawgs:
3 Rounds
Run 400 M
21 Kettlebell Swings X 15-20# dumbbell
12 pull ups
Pack:
3 Rounds
Run 200 M
21 Kettlebell Swings X 8-10# dumbbell
12 pull ups
Puppies:
3 Rounds
Run 200 M
15 Kettlebell Swings X 8-10# dumbbell
6 pull ups or 12 assisted pull ups
Buttercups:
3 Rounds
Run 100 M
15 Kettlebell Swings X 3-6# dumbbell
6 Assisted pull ups
Tuesday, October 10th
CrossFit Kids - Box jumps
"Lil Kelly"
Big Dawgs:
5 rounds for time of:
Run 200 meters
15 Box jump, 20 inch box
15 Wall ball shots, 10 pound ball
Post time to comments.
Pack:
3 rounds for time of:
Run 200 meters
15 Box jump, 15 inch box
15 Wall ball shots, 5 - 8 pound ball
Post time to comments.
Puppies:
3 rounds for time of:
Run 100 meters
15 Box jump, 10-12 inch box
15 Wall ball shots, 4-5 pound ball
Post time to comments.
Buttercups:
3 rounds for time of:
Run 100 meters
10 Box jump, 10-12 inch box
10 Wall ball shots, Soccer ball/Basketball or 2-3 pound ball
Post time to comments.
Wednesday, October 11th
CrossFit Kids
CrossFit Kids
Sprints and Sprawls
5 Rounds for time of the following:
Big Dawgs:
100 M Sprint
15 Sprawls
Porch:
75 M Sprint
15 Sprawls
Pack:
50 M Sprint
10 Sprawls
Puppies:
25 M Sprint
6 Sprawls
When you are done practice L Sits and Cartwheels. Post to comments your time and how your doing on the L sits.
Thursday, October 12th
CrossFit Kids - Firehose Races
Big Dawgs:
7 Rounds of:
3 sommersaults
12 squats
8 push ups
4 pull ups
Pack:
5 Rounds of:
3 sommersaults
12 squats
8 push ups
4 pull ups (assisted, jumping, or beginner)
Puppies:
5 Rounds of:
2 sommersaults
8 squats
5 push ups
2 pull ups (assisted, jumping, or beginner)
How did the sommersaults affect your workout?
Friday, October 13th, 2006
CrossFit Kids - Total Effort
Big Dawgs:
15-12-9
Hand Stand Push ups
Wall Ball (14#)
Burpees
Pack:
15-12-9
Assisted Hand Stand Push ups
Wall Ball (8-10#)
Burpees
Puppies:
12-9-6
Assisted Hand Stand Push ups
Wall Ball (4-6#)
Burpees
Saturday, October 14th
CrossFit Kids - Competition
This months CrossFit Kids Magazine will have an article on competition written by Patrick O'Hannigan. He has written for New Oxford Review, The American Spectator Online, New Times (San Luis Obispo). The CrossFit Kids Magazine is a monthly puplication that is released on the 15th of each month. CrossFit Kids Magazine
Big Dawgs:
10-15# dumbells
Start with dumbells in the hang position.
Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 5 Times
Pack:
8 to 10# dumbells
Start with dumbells in the hang position.
Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 4 times
Puppies:
2 to 5# dumbells
Start with dumbells in the hang position.
Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
Repeat 3 times
When you are done practice skills like L sits and handstands.
Sunday, October 15th
Big Dawgs:
Use a single 12-15# dumbbell
100 m waiters walk
25 TGU
25 swings (Santa Cruz style)
25 goblet squats
25 push press (alternate sides)
25 cleans (alternate sides)
25 push jerks (alternate sides)
100 m suitcase carry
The Porch:
Use a single 12-15# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry
Pack:
Use a single 8-10# dumbbell
100 m waiters walk
20 TGU
20 swings (Santa Cruz style)
20 goblet squats
20 push press (alternate sides)
20 cleans (alternate sides)
20 push jerks (alternate sides)
100 m suitcase carry
Puppies:
Use a single 5-8# dumbbell
100 m waiters walk
15 TGU
15 swings (Santa Cruz style)
15 goblet squats
15 push press (alternate sides)
15 cleans (alternate sides)
15 push jerks (alternate sides)
100 m suitcase carry
Buttercups:
Use a single 3-5# dumbbell
100 m waiters walk
10 TGU
10 swings (Santa Cruz style)
10 goblet squats
10 push press (alternate sides)
10 cleans (alternate sides)
10 push jerks (alternate sides)
100 m suitcase carry
Monday, October 16th - Funky Fran
CrossFit Kids - Delaney at Sage Burgeners Seminar
Funky Fran
Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups
The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups
Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups
Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups
Race you to the Car ?
An article on competition in this months CrossFit Kids Magazine
"Michael Yon is a former Special Forces operator who retired from the U.S. military but still visits American troops around the world, writing about what they do. Yon has his own Web site. Before he began posting reports on the Internet, he wrote about his life in a book called “Danger Close,” and one of the things he says in that book was that when he was in the Army, he could do 47 consecutive pull-ups.
Yon does not say whether those were CrossFit-style kipping pull-ups, but it’s interesting that he remembered the total number, don’t you think? The reason Yon remembered is because he and his buddies used to have pull-up contests............
.........Almost two hundred years ago, the Duke of Wellington, one of the few generals to defeat Napoleon and his armies in combat, declared that the famous Battle of Waterloo was “won on the playing fields of Eaton.” What the Duke meant was that his British soldiers learned teamwork and determination as boys playing games in the schools from which many of them had graduated."
What are your thoughts on competition?
This months CrossFit Kids Magazine is now available on line!
CrossFit Kids Magazine
Tuesday, October 17th
CrossFit Kids - Sprints
Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and returning to the starting line is called one pass.
Big Dawgs:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 25 Burpees
Round Two:
Complete two passes
Do 25 Wall Balls (10-14# ball)
Round Three:
Complete three passes
Do 25 Squats
Round Four:
Complete three passes
Do 25 Burpees
Round Five:
Complete two passes
Do 25 Wall Balls (10-14#)
Round six:
Complete one pass
Do 25 Squats
Pack:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 15 Burpees
Round Two:
Complete two passes
Do 15 Wall Balls (8-10# ball)
Round Three:
Complete three passes
Do 15 Squats
Round Four:
Complete three passes
Do 15 Burpees
Round Five:
Complete two passes
Do 15 Wall Balls (8-10#)
Round six:
Complete one pass
Do 15 Squats
Puppies:
Rest 30 seconds between rounds
Round One:
Complete one pass
Do 10 Burpees
Round Two:
Complete two passes
Do 10 Wall Balls (4-6# ball)
Round Three:
Complete three passes
Do 10 Squats
Round Four:
Complete three passes
Do 10 Burpees
Round Five:
Complete two passes
Do 10 Wall Balls (4-6#)
Round six:
Complete one pass
Do 10 Squats
Tuesday, October 18th - Daddyzgirl
CrossFit Kids - A Little Help.
This workout was made up by one of our CrossFit Kids and is named Daddyzgirl.
Big Dawgs:
5 rounds for time:
10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers
The Porch:
4 rounds for time:
10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers
Pack:
3 rounds for time:
10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers
Puppies:
2 rounds for time:
10 pushups
10 squats
10 situps
10 jumping jacks
10 mountain climbers
Please post your time to comments.
Thursday, October 19th
CrossFit Kids - Focus!
Big Dawgs:
5 Rounds
100 M Sprint
3 Muscle ups
10 Pressing Snatch Balances X 15#
The Porch:
5 Rounds
100 M Sprint
6 Jumping Muscle ups
10 Pressing Snatch Balances X 10#
Pack:
3 Rounds
100 M Sprint
3 Seated Muscle ups
10 Pressing Snatch Balances X 10#
Puppies:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X 5#
Buttercups:
3 Rounds
50 M Sprint
3 Squat Muscle ups
10 Pressing Snatch Balances X PVC
Friday, October 20th, 2006
CrossFit Kids Musical Medicine Ball Squats
Everyone
Scale this workout with appropriately weighted ball. 4#, 6 #, 8# or 10 #
Coaching Tips : Go over the clean movement before beginning the workout
(Pull shrug extend drop catch) Keeping backs upright.
21-15-9
Medicine Ball Throw for distance
Medicine Ball Clean
Push ups on Medicine Ball
Saturday, October 21st
Big Dawgs:
For time:
Run 400 meters
21 Pull-ups
21 Handstand push-ups
Run 400 meters
15 Pull-ups
15 Handstand push-ups
Run 400 meters
9 Pull-ups
9 Handstand push-ups
The Porch:
Run 400
15 Pull-ups
15 Handstand push-ups
Run 400 meters
12 Pull-ups
12 Handstand push-ups
Run 400 meters
9 Pull-ups
9 Handstand push-ups
Pack:
Run 200 meters
15 Pull-ups (Assisted or Beginner)
15 Assisted Handstand push-ups
Run 400 meters
12 Pull-ups (Assisted or Beginner)
12 Assisted Handstand push-ups
Run 200 meters
9 Pull-ups (Assisted or Beginner)
9 Assisted Handstand push-ups
Buttercups:
Run 100 meters
12 Pull-ups (Assisted or Beginner)
12 Assisted Handstand push-ups
Run 100 meters
9 Pull-ups (Assisted or Beginner)
9 Assisted Handstand push-ups
Run 100 meters
6 Pull-ups (Assisted or Beginner)
6 Assisted Handstand push-ups
Practice L-sits when you are through
Sunday, October 22nd
CrossFit Kids - Jump!
Big Dawgs:
6 Rounds
Odd rounds, sprint 100 M
Even rounds, throw a 8-10 pound medicine ball for distance until you reach the 100 M mark
rest 30 seconds between rounds.
Pack:
6 Rounds
Odd rounds, sprint 50 M
Even rounds, throw a 5-8 pound medicine ball for distance until you reach the 50 M mark
rest 30 seconds between rounds.
Puppies:
6 Rounds
Odd rounds, sprint 35 M
Even rounds, throw a 3-5 pound medicine ball for distance until you reach the 35 M mark
rest 30 seconds between rounds.
From CrossFit Kids Magazine October edition:
How to Pick a Martial Arts School.
• Longterm contracts!
Many schools will sell year long contracts. This is okay as long
as there is an option for you to pay monthly.
• Belt contracts!
Many schools sell belt contracts. They come under many different
names, but they amount to the same thing. Pay us this
amount and we guarantee that you will achieve a particular rank.
This definitely teaches the wrong lesson to our kids. Rank is
earned or at least should be.
• Testing Fees!
As stated before, rank should be earned not paid for. When a
fee is charged the instructor often feels obligated to pass the
student. The testing process should be unencumbered by this.
The students earn the right to test, the instructor reserves the
right to pass or fail.
Monday, October 23rd
CrossFit Kids - Long Jump
Big Dawgs:
5 rounds for time of:
Run 200 meters
15 Box jump, 20 inch box
15 Thrusters (20-30# bar)
Post time to comments.
Pack:
3 rounds for time of:
Run 200 meters
15 Box jump, 15 inch box
15 Thruster (15-20# bar)
Post time to comments.
Puppies:
3 rounds for time of:
Run 100 meters
15 Box jump, 10-12 inch box
15 Dumbbell Thrusters (5-8#)
Post time to comments.
Buttercups:
3 rounds for time of:
Run 100 meters
10 Box jump, 10-12 inch box
10 Dumbbell Thrusters (3-5#)
Post time to comments.
Tuesday, October 24th
CrossFit Kids Backyard Workout
Bradley R. practices holding himself up on the rings
Big Dogs
3 rounds
Jump for height x 25
Pushups x 25
Broad Jumps x 25
Becks Burpees for 25 M
Packmembers
Jump for height x 15
Pushups x 15
Broad Jumps x 15
Becks Burpees for 15 M
Puppies
Jump for height x 10
Pushups x 10
Broad Jumps x 10
Becks Burpees for 10 M
Wednesday, October 25th
CrossFit Kids - Commitment!
Big Dawgs:
21-15-9
Snatch Grip Deadlift (25-35#)
Handstand Push ups
The Porch:
15-12-9
Snatch Grip Deadlift (25-35#)
Pillow Handstand Push ups
Pack:
21-15-9
Snatch Grip Deadlift (15-20#)
Elevated Push ups, Pillow Handstand Push ups or Assisted Handstand Push ups
Puppies:
15-12-9
Snatch Grip Deadlift (8-10#)
Elevated Push ups or Assisted Handstand Push ups
Buttercups:
12-9-6
Snatch Grip Deadlift (PVC-5#)
Assisted Handstand Push ups
Thursday, October 26th
CrossFit Kids - Caber Toss
Our CrossFit Kids record for "Cindy" is 39 rounds set last week by a 15 year old.
Big Dawgs
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Pack
"Lil Cindy"
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups (Assisted/ Beginner pull ups okay)
6 Push-ups
9 Squats
Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups (Assisted/ Beginner pull ups okay)
4 Pushups
8 Squats
Buttercups:
How many rounds can you do in 6 minutes of:
2 Assisted/ Jumping/ or Beginner Pull ups
3 Pushups
4 Squats
Friday, October 27th
CrossFit Kids - Climb a Rope
Go Climb a Rope
For time
Big Dogs
4 rounds
3 Rope climbs (10 feet)
10 Jumping Squats
15 Towel Pullups
20 Becks Burpees
200 M Sprint
Porch
3 rounds
3 Rope climbs (10 feet)
10 Jumping Squats
15 Towel Pullups
20 Becks Burpees
200 M Sprint
Packmembers
3 rounds
2 Rope climbs (10 feet)
5 Jumping Squats
10 Towel Pullups
12 Becks Burpees
200 M Sprint
Puppies
2 rounds
2 Rope climbs (10 feet)
5 Jumping Squats
10 Towel Pullups
12 Becks Burpees
200 M Sprint
Saturday, October 28th - P.T. Test!
CrossFit Kids - Kipping
P.T. Test
Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held
Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)
Max Pull ups ( To Failure)
Full extension at bottom to chin over bar
Broad Jump (Distance)
Measure distance covered
Complete the test and report your scores here!
Sunday, October 29th
CrossFit Kids - Flying!
Big Dawgs:
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
Monday, October 30th
CrossFit Kids - L Sits
Dewey wins the L sit competition! We had to use a sun dial to time his turn.
Big Dawgs:
3 Rounds
3 Maniac Muscle ups
20 Overhead Squats (20-25#)
The Porch:
3 Rounds:
3 Muscle ups
20 Overhead Squats (20-25#)
Pack:
3 Rounds:
3 Jumping Muscle ups
20 Overhead Squats (10-15#)
Puppies:
3 Rounds:
3 Seated or Squat Muscle ups
15 Tag the ground/Touch the sky squats (DB 3-5#)
Buttercups:
3 Rounds:
2 Seated or Squat Muscle ups
10 Tag the ground/Touch the sky squats (DB 1-3#)
Tuesday, October 31st
CrossFit Kids - Dedication
Big Dawgs:
5-5-5-5-5
Thrusters (35-45#)
The Porch:
5-5-5-5-5
Thrusters (20-25#)
Pack:
5-5-5-5-5
Thrusters (15-20#)
Puppies:
5-5-5-5-5
Thrusters (10-15#)
Buttercups:
5-5-5-5-5
Thrusters (5-10#)
We are working on form today. Lift only enough weight that the reps are perfect!
Wednesday, November 1, 2006
CrossFit Kids Halloween Workout
For Time
21-15-9
Box ( or hay bale ) Jumps
Thrusters ( with Dumb bells or Pumpkin)
Scale and modify by box jump height 10-24"
Dumbbell or Pumpkin weight 3#, 5# ,8#, 10#, 15#
Practice Hollow Rocks and Holds afterwards - for a description of Hollow Rocks Go to www.CrossFit.com and look at Exercises. Turn down the sound, the music may not be child appropriate.
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Scaled version of the CrossFit front page WOD [ right here ]