CrossFit Kids | Forging the Future of Fitness

Friday, March 2nd 2007

CrossFit Kids and Sports Conditioning

CrossFit Kids - Will squats help you ski & Snowboard better ? What about Box jumps ? Headstands ?

You bet.

Here is a good NEN (No equipment necessary) workout we did in class tonight.

Great for ski trips ! Olympic skier Eva T. posts some great NEN workouts at www.skievat.com

Big Dawgs

20 rounds
5 Tuck Jumps
5 Flying Squirrels
5 Box Jumps ( you can use a bench, a tire a stair, etc)

Packmembers

10 rounds
5 Tuck Jumps
5 Flying Squirrels
5 Box Jumps

Puppies

10 rounds
3 Tuck Jumps
3 Flying Squirrels
3 Box Jumps

Posted by Jeff Martin on 03/01

Saturday, March 3rd

CrossFit Kids - Jumping builds strong bones (and its fun)

"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 03/02

Sunday, March 4th

CrossFit Kids - Bradley's Workout

Big Dawgs:

4 rounds
10 reps each of

Pull ups
Burpees
Sit ups
Kettlebell swings (20-25#)
Thrusters (25-30#)

The Porch:
3 rounds
10 reps each of

Pull ups
Burpees
Sit ups
Kettlebell swings (15#)
Thrusters (15-20#)

Pack:
2 rounds
10 reps each of:

Pull ups
Burpees
Sit ups
Kettlebell swings (10#)
Thrusters (10-15#)

Puppies:
2 rounds
10 reps each of

Pull ups (jumping or assisted)
Burpees
Sit ups
Kettlebell swings (3-5#)
Thrusters (3-5# dumbbells)

Everyone:
5 minutes practice on frog stands.

Posted by Jeff Martin on 03/03

Monday, March 5th

CrossFit Kids - Peek-A-Boo

Big Dawgs:
20 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice squat form.

CrossFit Kids Magazine , Issue Two has an article on squats.

Posted by Jeff Martin on 03/04

Tuesday, March 6th

CrossFit Kids - Goblet Squats

Big Dawgs:
Run 200 M
21 Goblet Squats X 20-25#
21 Knees to Elbows
Run 200 M
15 Goblet Squats X 20-25#
15 Knees to Elbows
Run 200 M
9 Goblet Squats X 20-25#
9 Knees to Elbows
Run 200 M

The Porch:
Run 200 M
15 Goblet Squats X 20#
15 Knees to Elbows
Run 200 M
12 Goblet Squats X 20#
12 Knees to Elbows
Run 200 M
9 Goblet Squats X 20#
9 Knees to Elbows
Run 200 M

Pack:
Run 100 M
21 Goblet Squats X 10#
21 Knees ups
Run 50 M
15 Goblet Squats X 10#
15 Knees ups
Run 50 M
9 Goblet Squats X 10#
9 Knees ups
Run 100 M

Puppies:
Run 50 M
15 Goblet Squats X 5-8#
15 Hanging Tuck
Run 50 M
12 Goblet Squats X 5-8#
12 Hangiong Tuck
Run 50 M
9 Goblet Squats X 5-8#
9 Hanging Tuck
Run 50 M

Everyone:
Hang for time

Post both time for WOD and Hang!

Posted by Jeff Martin on 03/05

Wednesday, March 7th

CrossFit Kids - Get Ready!

"Lil Fran"

Big Dawgs:

21-15-9

40# thrusters

pull ups

The Porch:
21-15-9

25# Thrusters
pull ups

Pack:
15-12-9
8# dumbbell thrusters
jumping pull ups

Puppies:
15-12-9
5# dumbbell thrusters
jumping pull ups

Buttercups:

12-9-6
3# dumbbell thrusters
assisted pull ups

Posted by Jeff Martin on 03/06

Thursday, March 8th

CrossFit Kids - Gymnastics

Big Dawgs:
How many rounds can you complete in 15 minutes of:

3 Skin the Cats
6 Handstand Push ups
12 Broad Jumps

Pack:
How many rounds can you complete in 12 minutes of:

3 Tuck Skin the Cats
6 Pillow Handstand Push ups
9 Broad Jumps

Puppies:
How many rounds can you complete in 10 minutes of:

3 Assisted Skin the Cats
6 Assisted Handstand Push ups
9 Broad Jumps

Skin the Cat video on the CrossFit Kids video page:
CrossFit Kids Video Page

Posted by Jeff Martin on 03/07

Friday March 9th 2007

CrossFit Kids - Functional Fitness Rocks

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)

Posted by Jeff Martin on 03/08

Saturday, March 10th

CrossFit Kids - Beck's Burpees

Big Dawgs:
For Time:
Beck's Burpee's for 200 M

The Porch:
For Time:
Beck's Burpee's for 150 M

Pack:
For Time:
Beck's Burpee's for 125 M

Puppies:
For Time:
Beck's Burpee's for 75 M

Buttercups:
For Time:
Beck's Burpee's for 50 M

A short vid of Beck's Burpees can be found on the CrossFit Kids Video Page

Beck's Burpees are named for our friend Mark Beck, co-owner of CrossFit Manchester. Look for CrossFit Manchester's "Footie" workouts in the CrossFit Kids Magazine.

Posted by Jeff Martin on 03/09

Sunday, March 11th

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.

Posted by Jeff Martin on 03/10

Monday, March 12th

CrossFit Kids - Incredible!

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.

Coach Rut's Website

Posted by Jeff Martin on 03/11

Tuesday March 13th

CrossFit Kids and Outdoor Exercise

"Austin"

Big Dogs

10 Rounds

Row 100M
10 Push ups
10 Squats
10 Situps

Packmembers

7 Rounds

Row 100M
7 Push ups
7 Squats
7 Situps

Puppies

5 Rounds

Row 100M
5 Push ups
5 Squats
5 Situps

Posted by Jeff Martin on 03/12

Wednesday, March 14th

CrossFit Kids - Burpees!

Big Dawgs:

5 rounds for time of:
10 burpees
10 pull-ups
10 ring dips

The Pack:

5 rounds for time of:
8 burpees
8 pull-ups
8 ring dips

Pack:

4 rounds for time of:
8 burpees
8 pull-ups (Fill in Jumping or Beginner when necessary)
8 dips (Fill in bench dips when necessary)

Puppies:

3 rounds for time of:
8 burpees
8 beginner pull-ups
8 bench dips

Please see the CrossFit Kids Video page for pull up and burpee tutorial.

CrossFit Kids Video's

Posted by Jeff Martin on 03/13

Thursday, March 15th

CrossFit Kids - No More Burpees!

"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 03/14

Friday, March 16th

St Patrick' Day Workout with the Kids

You will need a 10 # bag of potatoes

Big Dogs

Run 400M
25 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)

Packmembers

Run 400M
15 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
15 Kettlebell swing (with bag of potatoes)
Run 200M ( carry bag of potatoes)
15 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)

Wee Dogs

Give Mom or Dad half the potatoes, using a 3-5# bag:

Run 200M
10 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
50M farmers walk (with bag of potatoes)

Posted by Jeff Martin on 03/15

Saturday, March 17th 2007

CrossFit Kids- Kiss The Blarney Stone

For this workout, you will need a hill and set of at least 10 stairs

Big Dogs

4 rounds

50M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
25 push ups( "kiss the ground" )
Run 50M

Packmembers

3 rounds

50M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
15 push ups( "kiss the ground" )
Run 50M

Puppies

3 rounds

25 M Hill Sprint
Go up the stairs, without running or jumping, just a good pace walking, step on each stair.
Go down, same rules.
10 push ups( "kiss the ground" )
Run 50M

If you do not have stair do 15 lunges.

Posted by Jeff Martin on 03/16

Sunday, March 17th

CrossFit Kids - Forging Future Fitness

Big Dawgs:
3 rounds of:

Run 200 meters
15 Power Cleans (25-30#)
15 Broad Jumps

The Porch:
3 rounds of:

Run 200 meters
15 Power Cleans (15-20#)
15 Broad Jumps

Pack:
3 rounds of:

Run 100 meters
10 Power Cleans (10-15#)
10 Broad Jumps

Puppies:
3 Rounds of:

Run 100 meters
10 Power Cleans (PVC-5#)
10 Broad Jumps

Buttercups:
3 Rounds of:

Run 50 meters
10 Power Cleans (PVC or Broomstick)
10 Broad Jumps

Posted by Jeff Martin on 03/17

Monday, March 19th

CrossFit Kids - Fran Competition

CrossFit Kids is holding our first competition.

The Competition will be open to kids 4-18, throughout the Crossfit community. To compete the kids must complete “Fran “(scaling below) during the week of April 1st -7th.

Submit names of participants and times to
.(JavaScript must be enabled to view this email address) by April 10th.

Prizes will be awarded in each age group:
1st PLACE one year subscription to CF Kids magazine
and a T shirt
2nd PLACE CrossFit Kids T shirt *
3rd PLACE CrossFit Kids T shirt *
*Older age categories will get a CrossFitBrandX T
If you take video or pictures of the competition
please send them along.

4-5 year old
12-9-6
3# dumbbell thrusters
assisted pull ups

6-7 year old
15-12-9
5# dumbbell thrusters
jumping pull ups

8-9 year old
15-12-9
8# dumbbell thrusters
jumping pull ups

10-12 year old
21-15-9
25# Thrusters
pull ups

13-14 year old
21-15-9
40# male / 30#female
Thrusters
pull ups

15-16 year old
21-15-9
65# male / 40# female
Thrusters
pull ups

17-18 year old as Rx'd
21-15-9
95# male / 65# female
Thrusters
Pullups

REMINDER: As always, a responsible adult should monitor each
child and their intensity. All participants should first be healthy, and have been previously exposed to CrossFit style workouts, slowly ramping up intensity for several weeks before competing at high intensity.

Posted by Jeff Martin on 03/18

Tuesday, March 20th

CrossFit Kids - Push ups

Big Dawgs:
3 Rounds

Run 200 M
21 Kettlebell Swings X 20-25#
12 Pullups

Pack:
3 Rounds

Run 100 M
21 Kettlebell Swings X 10-15#
8 pull ups or 12 Beginner or Jumping pull ups

Puppies:
3 Rounds

Run 100 M
15 Kettlebell Swings X 8-10#
6 pull ups or 12 assisted pull ups

Buttercups:
3 Rounds

Run 100 M
15 Kettlebell Swings X 3-6#
6 Assisted pull ups

Please see the kettlebell and pull ups tutorial on the CrossFit Kids Video Page

Posted by Jeff Martin on 03/19

Wednesday March 21st, 2007

Big Dawgs:
21-15-9
5# "Tag the ground touch the sky squats"
Broad Jumps

Pack:
21-15-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps

Puppies:
15-12-9
1-3# "Tag the ground touch the sky squats"
Broad Jumps

Switch hands each rep. Make sure to keep an active shoulder and your arm straight!

Posted by Jeff Martin on 03/20

Thursday, March 22nd

CrossFit Kids - 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 03/21

Friday, March 23rd, 2007

CrossFit Kids - Hanging around

CrossFit Kids - pull ups, strength, function and play.

Big Dogs
4 rounds
25 Roving Pushups
25 Pullups
25 Jumping Squats

Packmembers
3 rounds
20 Roving Pushups
20 Beginner or Jumping Pullups
20 Jumping Squats

Puppies
3 rounds
15 Roving Planks
15 Jumping or Assisted Pullups
15 Jumping Squats

Posted by Jeff Martin on 03/22

Saturday, March 24th

CrossFit Kids - Gymnastics

Big Dawgs:
5 Rounds

2 Muscle ups
5 Handstand Push ups

The Porch:
5 Rounds

2 Jumping Muscle ups
5 Handstand Push ups

Pack:
5 Rounds

2 Seated Muscle ups
5 Pillow Handstand Push ups

Puppies:
4 Rounds

2 Squat Muscle ups
5 Assisted Handstand Push ups

Buttercups:
3 Rounds

2 Assisted Muscle ups
5 Assisted Handstand Push ups

See video page for muscle up tutorial and progressions.

Posted by Jeff Martin on 03/23

Sunday, March 25th

CrossFit Kids - Fran Practice

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

Posted by Jeff Martin on 03/24

Monday, March 26th

CrossFit Kids - Press

Big Dawgs:
How many rounds can you do in 15 minutes of?

200 M sprint
3 Rope Climbs (10')
10 Monkey Hangs
15 Kettlebell Swings (20-25#)

The Porch:
How many rounds can you do in 15 minutes of?

150 M sprint
2 Rope Climbs (10')
8 Monkey Hangs
12 Kettlebell Swings (15-20#)

The Pack:
How many rounds can you do in 10 minutes of?

150 M sprint
2 Rope Climbs (15')
6 Monkey Hangs
12 Kettlebell Swings (10-15#)

Puppies:
How many rounds can you do in 10 minutes of?

100 M sprint
2 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (10-15#)

Buttercups:
How many rounds can you do in 10 minutes of?

100 M sprint
1 Beginner Rope Climbs
5 Monkey Hangs
10 Kettlebell Swings (5-8#)

If you cannot do rope climbs do twice the number of beginner rope climbs or five times the number of pull ups.

Posted by Jeff Martin on 03/25

Tuesday, March 27th

Crossfit Kids - Can be done anywhere!

"Keegan"

Big Dawgs
5 rounds

200m
20 Pushups
20 Toes-to-bar

Pack
4 rounds

200m
15 Pushups
15 Toes-to-bar

Puppies
4 rounds

100m
10 Pushups
10 Knees-to-elbows or knee-ups

Buttercups
3 rounds

100m
10 Pushups
10 Knee-ups

The free edition of the CrossFit Kids Magazine has substitutions and progressions for push ups.

Posted by Jeff Martin on 03/26

Wednesday, March 28th

CrossFit Kids - Functional Fitness

Big Dawgs
4 Rounds of:

400 M
12 OHS + 2 Sotts Presses (15#)

The Porch
3 Rounds of:

400 M
12 OHS + 1 Sotts Press (15#)

Pack
3 Rounds of:

200 M
12 OHS + 1Sotts Press (10#)

Puppies
3 Rounds of:

200 M
8 OHS + 1 Sotts Press (5#)

Buttercups
3 Rounds of:

100 - 200 M
8 OHS + 1 Sotts Press (PVC or Broomstick)

Posted by Jeff Martin on 03/27

Thursday, March 29th

Crossfit Kids - Ring Rows

Big Dawgs:
How many rounds can you do in 20 minutes?

1 Rope climbs (15')
15 Lunges
15 Ring dips
15 Knees to Elbows

The Porch:
How many rounds can you do in 15 minutes?

1 Rope climbs (15')
15 Lunges
15 Bar dips
15 Knees to Elbows

Pack:
How many rounds can you do in 12 minutes?

1 Rope climbs (10') or 3 beginner rope climbs
10 Lunges
10 Jumping dips
10 Knee to chest

Puppies:
How many rounds can you do in 10 minutes?

2 beginner rope climbs
8 Lunges
8 Bench dips
8 Knees to chest

Posted by Jeff Martin on 03/28

Friday, March 29th

Crossfit Kids - Left Hook

Big Dawgs:

5 Rounds for time:

Run 400 M

25 Squat Jumps

25 Elevated Pushups (Feet elevated 12-18 ")

25 Sprawls

The Porch

4 rounds for time:

Run 400M

25 Squat Jumps

25 Elevated Pushups (Feet elevated 10 ")

25 Sprawls

Pack:

4 rounds for time:

Run 400M

18 Squat Jumps

18 Elevated Pushups (Feet elevated 6 ")

18 Sprawls

Puppies:

3 rounds for time

Run 400M

18 Squat Jumps

18 Pushups

18 Sprawls

Posted by Jeff Martin on 03/29

Saturday, March 31st

Crossfit Kids - Brand X N.C.

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

Big Dawgs:
21-15-9

Box Jumps
Dumbbell snatch (20-25#)

The Porch:
15-12-9

Box Jumps
Dumbbell snatch (20-25#)

Pack:
21-15-9

Box Jumps
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Box Jumps
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Box Jumps
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 03/30

Sunday April 1st

CrossFit Kids - FRAN!

Today do Fran scaled below.

4-5 year old
12-9-6
3# dumbbell thrusters
assisted pull ups

6-7 year old
15-12-9
5# dumbbell thrusters
jumping pull ups

8-9 year old
15-12-9
8# dumbbell thrusters
jumping pull ups

10-12 year old
21-15-9
25# Thrusters
pull ups

13-14 year old
21-15-9
40# male / 30#female
Thrusters
pull ups

15-16 year old
21-15-9
65# male / 40# female
Thrusters
pull ups

17-18 year old as Rx'd
21-15-9
95# male / 65# female
Thrusters
Pullups

Post your times or submit names of participants and times to
.(JavaScript must be enabled to view this email address) by April 10th.

Prizes will be awarded in each age group:
1st PLACE one year subscription to CF Kids magazine
and a T shirt
2nd PLACE CrossFit Kids T shirt *
3rd PLACE CrossFit Kids T shirt *
*Older age categories will get a CrossFitBrandX T
If you take video or pictures of the competition
please send them along.

REMINDER: As always, a responsible adult should monitor each
child and their intensity. All participants should first be healthy, and have been previously exposed to CrossFit style workouts, slowly ramping up intensity for several weeks before competing at high intensity.

Posted by Jeff Martin on 03/31