Wednesday, January 3rd, 2007

Fight Childhood Obesity with CrossFit Kids !CrossFit Kids action photo - Pict0121

Burpee/ shoulder press Ladder

Big Dogs

20 Burpees
20 DB Shoulder Press 10-15# DB's
15 Burpees
15 DB Shoulder Press 10-15# DB's
10 Burpees
10 DB Shoulder Press 10-15# DB's
5 Burpees
5 DB Shoulder Press 10-15# DB's

Packmembers

20 Burpees
20 DB Shoulder Press 5-8# DB's
15 Burpees
15 DB Shoulder Press 5-8# DB's
10 Burpees
10 DB Shoulder Press 5-8# DB's
5 Burpees
5 DB Shoulder Press 5-8# DB's

Puppies

15 Burpees
15 DB Shoulder Press 1-5# DB's
9 Burpees
9 DB Shoulder Press 1-5# DB's
6 Burpees
6 DB Shoulder Press 1-5# DB's
3 Burpees
3 DB Shoulder Press 1-5# DB's

Posted by Jeff Martin on 01/02

Thursday, January 4th

CrossFit Kids - Start Young

CrossFit Kids action photo - Sage_2

"Sage"

200m Run
21 Squats
200M Run
15 Ring Dips
200M Run
9 Handstand Push ups
200 M Run
3 Rope Climbs

Big Dawgs do two rounds.

Pack and Puppies one round.
If you are unable to do Ring dips you can sub bar dips or bench dips.
If you are unable to do Handstand Push ups you can do pillow/pad HSPU or have someone assist you.

Post your time to comments!

Parents,
We are looking for CrossFit Kids success stories.  If you would be interested in having your kids featured in the CrossFit Kids Magazine please contact us at:
.(JavaScript must be enabled to view this email address)

Posted by Jeff Martin on 01/03

Friday, January 5th, 2007

40" Kids Jumping to 20" Box

CrossFit Kids action photo - Pict0184

Warm up with Jump Rope
1 Minute Fwds
1 Minute Backwards
1 Minute practice/attempt double unders

Big Dogs

21-15-9
Box Jump 20 " Box
Squats
DB Push Press ( using 10-12# Dumb Bells)

Packmembers

21-15-9
Box Jump 15-18 " Box/ Firm Tire
Squats
DB Push Press ( using 5-8# Dumb Bells)

Puppies

21-15-9
Box Jump 10 " Box/Firm Tire
Squats
DB Push Press ( using 1-3# Dumb Bells)

Posted by Jeff Martin on 01/04

Monday, January 8th

CrossFit Kids - Wheelbarrow Races!

CrossFit Kids action photo - Pict0102

Big Dawgs:

21-15-9
Broad Jump
Kettlebell Swings (20-25#)

The Porch:
15-12-9
Broad Jump
Kettlebell Swings (20-25#)

Pack:

15-12-9
Broad Jump
Kettlebell Swings (12-15#)

Puppies:

15-12-9
Broad Jump
Kettlebell Swings (5-10#)

Buttercups:

15-12-9
Broad Jump
Kettlebell Swings (3-5#)

You may use a dumbbell in place of a kettlebell.

Check the video Page for the Kettlebell video if you are unsure of the proper technique.

When you are done everyone practice Frog Stands for 3-5 minutes.

Posted by Jeff Martin on 01/07

Tuesday, January 9th, 2006

CrossFit Kids - CrossFit Bar Muscle ups, Climbing and Hide & Go Seek

CrossFit Kids action photo - Pict0058_1

Recently some kids told us about how they were able to really hide,
because they could climb and bar muscle up where others could not go...

Look for a related article in the Feb 07 Issue of CrossFit Kids Magazine

Big Dogs
5 rounds

15 Pull ups
15 Toes to the Bar
15 HSPU
15 DB Clean 10-15# DB's

Packmembers
4 rounds

15 Pull ups/Jumping or assisted
15 Toes to the Bar
15 HSPU or SP 8-10# DB
15 DB Clean 8-10# DB's

Puppies
3 rounds

15 Jumping Pull ups
15 Knees to elbows
15 SP 5-8#DB
15 DB Clean 5-8# DB's

Buttercups
3 rounds

5- 10 Ring Rows
5- 10 Knees to Elbows/Knee ups
5- 10 SP 1-5#
5- 10 DB Clean 1-5# DB's

Posted by Jeff Martin on 01/08

Wednesday, January 10th

CrossFit Kids - Agility

CrossFit Kids action photo - _p1030921_courtneysteepwall

Big Dawgs:
Complete as many rounds as you can in twelve minutes of:

3 Handstand push-ups (Ask your parents for an assist if necessary)
8 Pull-ups

Rest 10 minutes

Front squats
5-5-5-5-5


Pack:
Complete as many rounds as you can in eight minutes of:

3 Assisted Handstand Push ups
8 Pull-ups (Use any combination of Pull ups, Jumping Pull ups and Beginner pull ups to reach 8)


Puppies:
Complete as many rounds as you can in eight minutes of:

3 Assisted Handstand Push ups
8 Pull-ups (Use a Combination of Jumping and Beginner pull ups to reach 8)

Post rounds completed to comments.

Posted by Jeff Martin on 01/09

Thursday, January 11th

CrossFit Kids - Pirate Races

CrossFit Kids action photo - Netclimb

Please count and post your reps for the following:

Big Dawgs:
10 rounds for reps:

30 seconds Squats
30 seconds Push ups

The Porch:
8 rounds for reps:

30 seconds Squats
30 seconds Push ups

Pack:
6 rounds for reps:

30 seconds Squats
30 seconds Push ups

Puppies:
5 rounds for reps:

30 seconds Squats
30 seconds Push ups

For Pack and Puppies, if your from starts to break on the push ups please move to box or wall push ups.

When you have completed the workout, rest 5 minutes and then practice headstands and frog stands for five minutes.

Posted by Jeff Martin on 01/10

Friday, January 12th

Crossfit Kids - Learning to Squat

CrossFit Kids action photo - _p1030752_squats

"Rolling 100's"

Big Dawgs:
10 Rounds of:

Sprint 100 M
10 Lunges
Jog 100 M

-Rest 5 minutes-

Push Press
5-5-5-5-5

The Porch:
8 Rounds of:

Sprint 100 M
10 Lunges
Jog 100 M

Pack:
8 Rounds of:

Sprint 75 M
10 Lunges
Jog 75 M

Puppies:

6 Rounds

Sprint 50 M
10 Lunges
Jog 50 M

Everyone spend 5 minutes practicing hollow rocks when you are finished.

Posted by Jeff Martin on 01/11

Saturday, January 13th

CrossFit Kids - Tug of War

CrossFit Kids action photo - 2cf_kidsclimb006_0107_023

Big Dawgs
With a 15-20 lb bar

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

The Porch:
With a 10-15 lb bar

10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.

Pack
With 3-5# dumbbells

10-8-6-4-2
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.


Puppies
With PVC pipe or Broomstick

10-8-6-4-2
Deadlift
Push up
Clean

Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.

Posted by Jeff Martin on 01/13

Sunday, January 14th

CrossFit Kids - Just a little help

CrossFit Kids action photo - _p1030962_dawson

Big Dawgs - Pack - Puppies

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees

Post time to comments.

Big Dawgs:
Weighted Pull ups
5-5-5-5-5

Posted by Jeff Martin on 01/13

Monday, January 15th

CrossFit Kids - Play Day

CrossFit Kids action photo - _p1030875_duncan

Crab Walk Soccer game

You will need a soccer ball, a field or yard with grass, and something to use as goals. 

Single Player:
Set up a goal and try to shoot goals while crabwalking.  Play for 10 minutes. 

Multiple players:
Pick teams, use the same rules as soccer except everyone including the goalie must crabwalk.  Play for about 20 minutes.

For added fun use a 4 pound medicine ball.

This months Crossfit Kids Magazine will include a new monthly feature; kids soccer workouts, I mean "Footie" workouts from our friends at CrossFit Manchester .

Posted by Jeff Martin on 01/14

CrossFit Kids Play

Tuesday, January 16th, 2007CrossFit Kids action photo - Thomas_tarzan1

With a friend, Partner A does the first exercise (10 OHS) while Partner B performs the second exercise (holds the plank position)  until partner A completes the exercise, then switch. Followed by both partners completing 10 Box jumps simultaneously.

5  rounds for time, alternate partners

10 OHS
Plank Hold

followed by 10 Box jumps

Scaling is only with the weight of the OHS, PVC or broomstick for beginners (puppies) 5- 8 # bar for intermediate (packmembers) 10-15# for big dogs (advanced)

Parent/Coaching Tip Do not let kids put weight ( even small amounts) overhead until you have checked their form and the strength of the hold.(Shoulders and lats activated)
This is a good workout even when done with PVC or broomstick.  Make sure kids have an adult spotter.

Posted by Jeff Martin on 01/15

Wednesday, January 17th

CrossFit Kids - Stretch

CrossFit Kids action photo - Pict0135

Big Dawgs:
3 rounds of:

Run 200 M
15 Push ups
15 Pull ups

Rest 5 minutes

Front Squat
5-5-5-5-5

Pack:
3 rounds of:

Run 100 M
10 Push ups
10 Beginner Pull ups

Puppies:
3 rounds of:

Run 50 M
10 Box or Wall Push ups
10 Jumping or Assisted Pull ups

The January edition of CrossFit Kids Magazine is out.  This Month:

Wrestling workouts - from Connor

Game of the Month - CrossFit Capture the Flag

Football "Soccer" workout - from our friends at CrossFit Manchester

Self Defense - Fixing the Straight Punch

Posted by Jeff Martin on 01/16

Thursday, January 18th, 2007

CrossFit Kids do pull ups  sometimes " Frogging"

CrossFit Kids action photo - Frogging_2

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 01/17

Friday, January 19th, 2007

CrossFit Kids Run Jump and ThrowCrossFit Kids action photo - Davidconnorhelen2

David PR ( 7:40) and Connor PR ( 8:32 ) do Helen as Rx'd

Big Dogs

3 rounds
Run 400M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10  (8-10#)

Packmembers

3 rounds
Run 200M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10  (6#)

Puppies

3 rounds
Run 200M
Box Jump up over down and turn around x 5
Medicine Ball Soccer THrow aginst wall x 5  (4#)

Posted by Jeff Martin on 01/18

Saturday, January 20th

CrossFit Kids - Play Together

CrossFit Kids action photo - Pict0343

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!

Big dawgs when you have completed the test do:

Push Press
5-5-5-5-5

Posted by Jeff Martin on 01/19

Sunday, January 21st

Crossfit Kids - Triple Extension

CrossFit Kids action photo - Davidthrowfor_height_1

Big Dawgs:
3 Rounds

Run 200 M
15 Ring Push ups
15 Medicine Ball Throw for Height (10-12#)

Porch:
3 Rounds

Run 200 M
10 Ring Push ups
10 Medicine Ball Throw for Height (10-12#)

Pack:
3 Rounds

Run 100 M
10 Push ups
10 Medicine Ball Throw for Height (8-10#)

Puppies:
3 Rounds

Run 50M
10 Box Push ups
10 Medicine Ball Throw for Height (4-5#)

Help Find Ashley Flores

Posted by Jeff Martin on 01/20

Monday, January 22nd

CrossFit Kids - Skill Day

CrossFit Kids action photo - Dunckatiesoccerskibereen_1

Big Dawgs, Pack, and Puppies:

For 10 minutes practice Handstands and Frogstands.

Posted by Jeff Martin on 01/21

Tuesday, January 23rd, 2007

CrossFit Kids Forging the Future of Fitness

CrossFit Kids action photo - Pict0027_2

Big Dawgs

4 rounds
Run 200M
15 Dumbbell deadlift 10-15 # DB's
15 Dips
15 Push ups

Packmembers

3 rounds
Run 200M
15 Dumbbell deadlift 8# DB's
15 Dips
15 Push ups- front end elevated- as in picture above

Puppies

2 rounds

Run 200M
12 Dumbbell deadlift 3-5 # DB's
12 Dips
12 Push ups

Posted by Jeff Martin on 01/22

Wednesday, January 23rd

CrossFit Kids - Running and Squats

CrossFit Kids action photo - Pict0107

Big Dawgs:
4 Rounds

Run 200 M
35 Squats

rest 5-10 Minutes

Push Press
5-5-5-5-5

Pack:
4 Rounds

Run 200 M
20 Squats

Puppies:
3 Rounds

Run 200 M
15 Squats

Posted by Jeff Martin on 01/23

Thursday, January 25th

CrossFit Kids - Push up Progressions

CrossFit Kids action photo - Crossfit_kids_2

CrossFit Kids action photo - Pict0324 CrossFit Kids action photo - Pict0322

Big Dawgs:
4 Rounds

Run 200 M
20 Push ups

Chest and thighs touch the ground on every rep.

Pack:
4 Rounds

Run 200 M
10 Push ups

Puppies:
3 Rounds

Run 200 M
10 Box Push ups

Everyone:
When you have completed the workout spend 5 minutes practicing L-sits or L-sit progressions.

Posted by Jeff Martin on 01/24

Friday, January 26th, 2007

CrossFit Kids- Push PressCrossFit Kids action photo - Pict0081

Chipper

Big Dogs
15 Broad jumps
25 M Lunge Lunge OHS ( with 10-15# bar)
10 Toes to the bar
10 Wall Ball ( 10-14#)
10 Burpees (weighted 8-10 # DB)
20 Pullups
25 Box Jump (20-24"Box)
50MFarmers Walk  (10#  DB)
20 D Ball (12#)

Pack Members
10 Broad jumps
25 M Lunge Lunge OHS (with PVC)
10 Knees to elbows
10 Wall Ball (6-8#)
10 Burpees
20 Pullups Jumping or assisted
20 Box Jump (10-15"Box)
50 M Farmers Walk (5-8# DB)
20 D Ball (8#)


Puppies
8 Broad jumps
25 M Lunge Lunge OHS (with PVC)
8  Knees to elbows
8  Wall Ball (4-6#)
8  Burpees
16 Pullups Jumping or assisted
16 Box Jump (10 " Box)
50 M Farmers Walk (3-5# DB)
16 D Ball (4#)

Posted by Jeff Martin on 01/25

Saturday, January 27th

CrossFit Kids - CrossFit Edna Valley

CrossFit Kids action photo - Evk_ch2_1108

Play Day!

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

This months edition of CrossFit Kids Games was suggested by Ryan Atkins

www.crossfitracine.com

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 gameis played just like regular CrossFit Dodgeball except in this case, each ball carried its own unique exercise. For example, if you get hit by the blue ball you had to do a rope climb before rejoining the game. Getting hit bythe Red ball requires 15 bar dips. 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 would have 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.

Posted by Jeff Martin on 01/26

Sunday, January 28th

CrossFit Kids - Team Challenge

CrossFit Kids action photo - Pict0036

CrossFit Team challenge -  Each team lines up and for 10 minutes one member at a time performs:

Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups

Smaller groups do only 5 minutes

Big Dawgs:

Four rounds:
100 M Hill sprint
2 Maniac Muscle ups
10 Power snatches (25-30#)

*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 Power snatches (20-25#)

*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:
75 M Hill sprint
3 Seated muscle ups
10 Power snatches (15-20#)

*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

Puppies:

Three rounds:
50 M Hill sprint
3 Seated muscle ups
10 Power snatches (PVC-10#)

*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 150 M

Buttercups:

Three rounds:
50 M Hill sprint
3 Squat muscle ups
10 Power snatches (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.

Posted by Jeff Martin on 01/27

Monday, January 29th, 2007

CrossFit Kids Shoulder Press, Push Press, Push Jerk

CrossFit Kids action photo - Cfkdeweywithmedballoh

Big Dogs

5 Rounds

Run 200 M
10 Shoulder Press ( 10-15# DB)
10 Push Press
10 Push Jerk

Packmembers

4 rounds

Run 200 M
10 Shoulder Press ( 5-8#)
10 Push Press
10 Push Jerk

Puppies

3 rounds

Run 200 M
10 Shoulder Press ( 3-5#)
10 Push Press
10 Push Jerk

This workout is adapted from Coach Mike Burgener's Mikes Gym skill Transfer exercises, watch your form !

Posted by Jeff Martin on 01/28

Tuesday, January 30th

CrossFit Kids action photo - Cfkjackrope

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 01/30

Tuesday, January 31st

CrossFit Kids - CrossFit Homeschool

CrossFit Kids action photo - Dsc00320

Everyone:
Before you start the workout do a handstand against the wall for time>

Big Dawgs:
21-15-9

Pistols
Dumbbell snatch (20-25#)

The Porch:
15-12-9

Pistols
Dumbbell snatch (20-25#)

Pack:
21-15-9

Pistols
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Pistols
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Pistols
Dumbbell snatch (3-5#)

Everyone:
When you are done do a plank hold in top position for time.

Post your times!

Posted by Jeff Martin on 01/30

Thursday, February 1st

CrossFit Kids action photo - Crossfit_kids_presses_1

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 30#

The Porch:
Use 20-25#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Posted by Jeff Martin on 01/31

 




Events.

Upcoming Events



REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.

CrossFit Journal: The Performance-Based Lifestyle Resource

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]