Saturday, December 2nd

CrossFit Kids - The Long Run

CrossFit Kids action photo - Crossfit_kids_keegan_1

CrossFit Kids action photo - Crossfit_kids_keeegan_2

The goal today is to run continuously, so take a pace that you can maintain for the long term.

Big Dawgs:
Run 2500 M

Pack:
Run 1500 M

Puppies:
Run 400-600 M

Posted by Jeff Martin on 12/01

Sunday, December 3rd

CrossFit Kids - CrossFit "Football"

CrossFit Kids action photo - Pict0027

Big Dawgs:
For time:
65 Pull-ups
65 Push-ups
65 Sit-ups
65 Squats

Pack:
For time:
40 Pull-ups or assisted
40 Push-ups
40 Sit-ups
40 Squats

Puppies:
For time:
25 Pull-ups or assisted
25 Push-ups
25 Sit-ups
25 Squats

Buttercups:
For time:
15 Pull-ups or assisted
15 Push-ups
15 Sit-ups
15 Squats

Posted by Jeff Martin on 12/02

Monday, December 4th

CrossFit Kids - Soccer season tourney play ended today

CrossFit Kids action photo - Crossfit_kids_man_u

Keegan at Man. U. stadium

Big Dawgs:
Overhead Squat (Find your limit with PERFECT form)
5-5-5-5-5

Porch:
Overhead Squat 15-25##
5-5-5-5-5

Pack:
Overhead Squat  10-15#
5-5-5-5-5

Pupies and Buttercups:
Push Press PVC-10#
5-5-5-5-5

This is an opportunity to work on your form.  Here is a good description from JMU Strength.

Starting Position:

  1. Grip the bar wide enough so when it is pressed out it is positioned ~8 inches above your head.
  2. Keep your chest up and inflated, arch your back tightly, and position your feet in a squat stance.

Procedure:

  1. Slowly descend by pushing your hips back and flexing at the hip and knee joints.
  2. Go down until the back of your thighs (hamstrings) are parallel to the ground.
  3. Drive out of the bottom position by extending your knees and hips.

Key Points:

  1. This exercise should be done with a light-moderate weight.
  2. Keep your heels in contact with the ground and your head up (don't look down) at all times.
  3. Do not rush this exercise, use a broom stick or empty bar to start.

When you are finished practice handstands, forward rolls and Frog Stands.

Posted by Jeff Martin on 12/03

Tuesday, December 5th, 2006

CrossFit Kids - 21 of something

CrossFit Kids action photo - Pict0080

Big Dawgs

2 rounds of the following:
21 Flying Squirrels
21 Tuck Jumps
21 Pull ups
21 Thrusters X 30#'s
21 Medicine Ball Cleans (10# ball)

The Porch

2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Pull ups
15 Thrusters X 30#'s
15 Medicine Ball Cleans (10# ball)

Pack

2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Pull ups  (jumping or assisted when necessary
15 Thrusters X 15#'s
15 Medicine Ball Cleans (6# ball)

Puppies

2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Assisted Pull ups 
15 Thrusters X 5-10#'s
15 Medicine Ball Cleans (4# ball)

Posted by Jeff Martin on 12/04

Wednesday, December 5th

CrossFit Kids - Piggy Back

CrossFit Kids action photo - Ahmikbabysquat

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

Posted by Jeff Martin on 12/05

Thursday, December 7th

CrossFit Kids - Overhead

CrossFit Kids action photo - Crossfitkidsoverhead_1

Big Dawgs
3 Rounds of:
30 Squats
10 Kettlebell Deadlifts (30-35#)
3 Maniac Muscle Ups

Porch:
3 Rounds of:
30 Squats
10 Kettlebell Deadlifts (20-25#)
1 Maniac Muscle Ups

Pack:
3 Rounds of:
20 Squats
10 Elevated Kettlebell Deadlifts (15-20#)
3 Jumping Muscle Ups

Puppies:
3 Rounds of:
15 Squats
10 Elevated Kettlebell Deadlifts (10#)
3 Squat Muscle Ups

If you do not have kettlebells use a single dumbbell.  The video page does have vids of maniac muscle ups and the muscle up tutorial has jumping and squat muscle ups.

CrossFit Kids November Issue Description

Posted by Jeff Martin on 12/06

Friday, December 8th, 2006

CrossFit Kids - Connor M.

CrossFit Kids action photo - Pict0014

Super Monkey Ball 2

Big Dawgs

2 Rounds
200 M Sprint
25 Wall Ball (10#)
1 Pass Through Monkey Bars or 10 Pull ups
25 D-Ball Slams (10-12#)
1 Pass Through Monkey Bars or 10 Pull ups
25 Deadlifts (35#)

Pack

2 Rounds
200 M Sprint
15 Wall Ball (8#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 D-Ball Slams (8#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 Deadlifts (15-20#)

Puppies

2 Rounds
100 M Sprint
10 Wall Ball (4-6#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 D-Ball Slams (4-6#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 Deadlifts (5-10#)

Posted by Jeff Martin on 12/07

Saturday, December 9th

CrossFit Kids - The basis of all athletic movement is the squat.  Practice it often!

CrossFit Kids action photo - Cfkduncsonysquat

Big Dawgs:
Front Squat (Find your limit with PERFECT form)
5-5-5-5-5

Porch:
Front Squat 25-35#
5-5-5-5-5

Pack:
Front Squat  15-25#
5-5-5-5-5

Puppies and Buttercups:
Front Squat PVC-10#
5-5-5-5-5

When you are done with your Front Squats, everyone do 5 sprints. 
Big Dawgs - 100 M
Pack - 50 M
Puppies - 25 M

A good description of the front squat can be found here:
Front squat description

Posted by Jeff Martin on 12/08

Sunday, November 10th

CrossFit Kids - Swings

CrossFit Kids action photo - Cfkklmkbheave

CrossFit Freeze tag

Get a group of friends together to play freeze tag.  All the normal rules apply except that to get "unfrozen" you have to do either:

1 - pistol squat

or

2 - burpees

or

5 - push ups

or

7 - tuck jumps

or

10 - squats

Have fun!

Posted by Jeff Martin on 12/09

Monday, December 10th

Crosffit Kids - Over head  (not above head, but over head)CrossFit Kids action photo - Cfkcon95good

Big Dawgs:

4 Rounds
Run 200 M
15 Thrusters (25-30#)
15 Pull ups

The Porch:

3 Rounds
Run 200 M
15 Thrusters (25-30#)
15 Pull ups

Pack:

3 Rounds
Run 100 M
15 Thrusters (15-20#)
15 Pull ups
(Combination of regular jumping, assisted or beginner pull ups okay)

Puppies:

3 Rounds
Run 100 M
15 Thrusters (10#)
15 Beginner or Jumping Pull ups

Buttercups:

3 Rounds
Run 100 M
10 Thrusters (PVC-5#)
10 Jumping Pull ups

Posted by Jeff Martin on 12/10

Tuesday, December 12th

CrossFit Kids - Good Coaching

CrossFit Kids action photo - Crossfitkids_coaching

Big Dawgs

21-15-9
Pistol Squats
Handstand Push ups

The Porch

15-12-9
Pistol Squats
Handstand Push ups

Pack

15-12-9
Rope Pistol Squats
Pillow Handstand Push ups (To scale)

Puppies

12-9-6
Wall Pistol Squats
Pillow Handstand Push ups (To scale) or
Handstand holds

Posted by Jeff Martin on 12/11

Wednesday, December 13th

CrossFit Kids - Sprint day

CrossFit Kids action photo - Davidthrowfor_height

David S. - Throw for Height

Big Dawgs

5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (8-10# )

Pack

5 Rounds
Sprint 100 M
10 Medicine Ball throw for height (5# )

Puppies

5 Rounds
Sprint 50 M
10 Medicine Ball throw for height (2-3# )

*** Extra credit if your sprint is uphill

When you have completed the workout practice planking and frog stands.

Medicine Ball for Height
1.  Start in a good squat position, back straight with the ball on the ground between your legs

2.  Keeping your arms straight explode upward until your ankles, knees , and hips are fully extended

3.  Allow the force of your legs to be transfered to your arms as you throw the ball up

Posted by Jeff Martin on 12/12

Thursday, December 14th

Crossfit Kids - ExtensionCrossFit Kids action photo - Duncanfullextension

Duncan M.  Cleaning a Car

Big Dawgs

How Fast can you complete:
100 Push ups

Pack

How Fast can you complete:
50 Push ups

Puppies

How Fast can you complete:
50 Box Push ups

Each rep must meet CrossFit Kids push up standard!

Post Times to Comments.

Posted by Jeff Martin on 12/13

Friday, December 15th

CrossFitKids Football in the December 15th Issue of CrossFit Kids Magazine

CrossFitKids Magazine

CrossFit Kids action photo - Septnov2005_212

Big Dogs

5 rounds

21 Box Jumps ( 20" box or tire)

10  DB Power Cleans (with 10-15#DB)

10 Supermans ( max hold for each )

Packmembers

4 rounds

21 Box Jumps ( 15" box or tire)

10  DB Power Cleans (with 8-10#DB)

10 Supermans ( max hold for each )

Puppies

3 rounds

21 Box Jumps ( 10" box or tire )

10  DB Power Cleans (with 3-5#DB)

10 Supermans ( max hold for each )

Buttercups

3 rounds

11 Box Jumps ( 10" box or tire )

5  DB Power Cleans (with 1-3#DB)

5 Supermans ( count to 3 )

Posted by Jeff Martin on 12/14

Saturday, December 16th, 2006

CrossFit Kids action photo - Cfktjcrossfiteast

Our friend TJ of CrossFitEast

Warm up before this workout and stretch afterwards

Big Dogs

Sprint 100M

50 Squats

40 Lunges

40 Squats

30 Lunges

30 Squats

20 Lunges

20 Squats

10 Lunges

10 squats

5 lunges

Sprint 100 M

Packmembers

Sprint 100M

40 Squats

30 Lunges

30 Squats

20 Lunges

20 Squats

10 Lunges

10 squats

5 lunges

Sprint 100 M

Puppies

Sprint 100M

30 Squats

20 Lunges

20 Squats

10 Lunges

10 squats

5 lunges

Sprint 100 M

Posted by Jeff Martin on 12/15

Sunday, December 16th

CrossFit Kids - We're one year old

CrossFit Kids action photo - Pict0014_1

CrossFit Kids Magazine celebrates its first year!

Lil' Fran

Big Dawgs
21-15-9
Thrusters 35#
Pullups

The Porch
15-12-9
Thrusters 25-30#
Pullups

Packmembers
15-12-9
Thrusters 15-20#
Pullups

Puppies
15-12-9
Thrusters 10#
Jumping, Assisted, or Beginner Pull ups

Buttercups
15-12-9
Thrusters 2-5# DB
Ring Rows,or Assisted Pull ups

CrossFit Kids Magazine
Fitness and Self Defense; December Issue

How to Build a Sled.
Quick, Cheap, and Easy!

Lead From the Front:
A CrossFit dad's point of view.

Squat Wars!
Discipline Crossfit style.

Sickness in a Bottle:
The case against soda.

CrossFit Football:
Decembers CrossFit Kids game.

CrossFit Kids Workouts:
5 Cool Holiday workouts.

Self Defense:
The straight punch.

Posted by Jeff Martin on 12/16

Monday, December 18th

CrossFit Kids action photo - Crossfitkidsshoulderpress

Big Dawgs:

Four rounds:
100 M hill sprint
2 muscle ups
10 heaving snatch balances (15#)

*If you do not have rings do 8 pull ups and 8 dips per round.

** If you do not have a hill run 200 M

The Porch:

Four rounds:
100 M hill sprint
3 Jumping Muscle ups
10 heaving snatch balances (10#)

*If you do not have rings do 6 pull ups and 6 dips per round.

** If you do not have a hill run 200 M

Pack:

three rounds:
50 M hill sprint
3 Seated muscle ups
10 heaving snatch balances (PVC-5#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Buttercups:

three rounds:
50 M hill sprint
3 squat muscle ups
10 heaving snatch balances (PVC#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Please see the video page for muscle up tutorial.

Here is a good explanation of the snatch balance (quick drop).
heaving snatch balance

Posted by Jeff Martin on 12/17

Tuesday, December 18th

CrossFit Kids - Self Defense

CrossFit Kids action photo - Pict0007_1

Big Dawgs:
5 rounds for time of:
8-10 pound Dumbbell hang squat clean thruster, 10 reps
Run 200 meters

Pack:
5 rounds for time of:
5-8 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters

Puppies:
5 rounds for time of:
2-5 pound Dumbbell hang squat clean thruster, 10 reps
Run 100 meters

Decembers issue of CrossFit Kids Magazine goes over how to teach the straight punch and some fun drills for kids to work on.

CrossFit Kids Magazine

Posted by Jeff Martin on 12/18

Wednesday, December 20th

Crossfit Kids - Gus

CrossFit Kids action photo - Gusduncan

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!

Posted by Jeff Martin on 12/19

Thursday, December 21st

CrossFit Kids - Tricks

CrossFit Kids action photo - Pict0014_2

CrossFit Kids action photo - Pict0016

CrossFit Kids action photo - Pict0018

CrossFit Kids action photo - Pict0019

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

Posted by Jeff Martin on 12/20

Friday, December 22nd

Crossfit Kids - Supermans

CrossFit Kids action photo - Supermans

Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pistols, alternating
15 Pull-ups
(our CrossFit Kids record is 14 rounds set by a 14 year old)

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged Pistols, alternating
15 Pull-ups

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Rope Pistols, alternating
9 Beginner Pull-ups

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Wall Pistols, alternating
7 Beginner Pull-ups

Please post your group and number of rounds completed.

See the video page for Pistols, Rope Pistols and Wall Pistols

Posted by Jeff Martin on 12/21

Saturday, Decenber 23rd

CrossFit Kids action photo - Dunckatiesoccerskibereen

Big Dawgs
21-15-9
Hang Power Snatch + OHS + Sotts Press X 10-15#
10# Ball Slams


Pack
21-15-9
Hang Power Snatch + OHS X PVC-10#
5-10# Ball Slams

Puppies
15-12-9
Hang Power Snatch + OHS X PVC
5# Ball Slams

If you do not have a D ball to slam, sub a two handed overhead soccer throw into a wall. Use a ball no heavier than 5# for this sub.

Posted by Jeff Martin on 12/22

Sunday, December 24th

CrossFit Kids - Burpees! Yah!

CrossFit Kids action photo - Jeffconnorpushupskib CrossFit Kids action photo - Jeffconnorpretending_to_be_frogs

CrossFit Kids action photo - Jeffconnorairbornskibereen

Join CrossFit Brand X , CrossFit Central Scotland , and CrossFit Manchester today for the burpee workout!

Big Dawgs:
Today you run with the adults.

100 Burpees for time

The Porch:

65 Burpees for time

Pack:

50 Burpees for time

Puppies:

35 Burpees for time.

Post your times!

Posted by Jeff Martin on 12/23

Monday, December 25th


CrossFit Kids - Family

CrossFit Kids action photo - Beautifulfamilypicatblarneytree

Play Day !

Get some friends together and play one of the following:

CrossFit Capture the Flag

CrossFit Dodge Ball

CrossFit Tag

Posted by Jeff Martin on 12/24

Tuesday, December 26th

CrossFit Kids - Tabata

CrossFit Kids action photo - Cfkidssarasquat_1

Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest.

Big Dawgs:
4 Rounds of:
4 Rounds Tabata Squats
200 M run

Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Pack:
4 Rounds of:
4 Rounds Tabata Squats
100 M run

Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Puppies:
4 Rounds of:
4 Rounds Tabata Squats
50 M run

Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Buttercups:
3 Rounds of:
3 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.

Posted by Jeff Martin on 12/25

Wednesday, December 27th, 2006

Weightlifting and Jumping  - Create better bone density for life !CrossFit Kids action photo - Pict0049

Big Dogs

21-15-9

Snatch  with a 10-15# Bar
Box Jump 20" box

Packmembers

21-15-9

Snatch with a 5-10# bar
Box Jump  to 15" box/tire

Puppies

21-15-9

Snatch with PVC
Box Jump to 10" box/tire

Posted by Jeff Martin on 12/26

Thursday, December 27th

Crossfit Kids - Weightlifting (one word)

CrossFit Kids action photo - Dsc00013

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (10# ball)


Pack:

2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Posted by Jeff Martin on 12/27

Friday, December 29th

CrossFit Kids - Overhead Press

CrossFit Kids action photo - Dsc00018

Big Dawgs and The Porch:

Hang Squat Clean - Thruster
5-5-5-5-5
Work on perfect form, start light and work your way up.  If your form breaks or deteriorates you are going to heavy.

Pack and Puppies:

Front Squat - Shoulder Press
5-5-5-5-5
Work on your form pay special attention to the following:
Front Squat:  Rack position and depth of squat
Shoulder Press: Active shoulder

Everyone when you are done do the following:
3 rounds:
Max Tuck Sit
Max Frog Stand
Max Tuck Lever

Posted by Jeff Martin on 12/28

Saturday, December 30th, 2006

CrossFit Kids - Functional Fitness For Kids

CrossFit Kids action photo - Septnov2005_694


Big Dogs

4 rounds
25 Roving Pushups
25 Pullups
20 Pistol squats/alternate legs

Packmembers
3 rounds
25 Roving Pushups
25 Rope Pullups
20 Pistol squats/alternate legs

Puppies
3 rounds
15 Roving Pushups
15 Jumping Rope Pullups
10 Wall or rope assisted pistol squats/alternate legs

Posted by Jeff Martin on 12/29

Sunday, December 31st

Crossfit Kids - Functional

CrossFit Kids action photo - 2006_0624_crossfit17

Big Dawgs:

3 rounds for time
Run 200 Meters
20 Wall Ball shots (8-10# ball 7 foot target)
15 long jumps


Pack:

3 rounds for time
Run 100 Meters
15 Wall Ball shots (6-8# ball 7 foot target)
12 long jumps

Puppies:

3 rounds for time
Run 100 Meters
10 Wall Ball shots (4-6# ball 6 foot target)
5 long jumps

Posted by Jeff Martin on 12/30

Monday, January 1st

CrossFit Kids - Broad Jumps

CrossFit Kids action photo - Cfkidsjump

Big Dawgs

3 rounds for time:
Run 200 yards
21 Kettlebell swings with 12-15 pounds
12 Pullups

Porch:

3 rounds for time:
Run 200 yards
18 Kettlebell swings with 12-15 pounds
9 Pullups

Pack

3 rounds:
Run 100 yards
12 Kettlebell swings with 8-10 pounds
6 Assisted pull ups or beginner pull ups

Puppies:

3 rounds:
Run 50 yards
12 Kettlebell swings with 5 pounds
Hang arms straight for as long as you can

Posted by Jeff Martin on 12/31

 




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