Sunday, September 2nd 2007

CrossFit Kids - Jumps




CrossFit Kids - Rockford

"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 35-45#

The Porch:
Use 25-35#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Tab and Elijah in the "Cindy" competition.

Monday, September 3rd 2007

CrossFit Kids - Summer's end



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.

Tuesday, September 4th 2007

CrossFit Kids - 'Cindy' Round 29



Play Day!

Get a group of friends together and play CrossFit Freeze Tag! All the regular rules apply except that you can be unfrozen either by another player or doing 10 squats.

Have fun!

Julia Atkins tears up Cindy!

CrossFit Kids Cindy Competition

Wednesday, September 5th 2007

CrossFit Kids - Fundamentals



Big Dawgs:
Run 800
50 Thrusters, 35#
5 Rope Climbs, 15'

The Porch:
Run 800
50 Thrusters, 25#
5 Rope Climbs, 15'

Pack:
Run 400
35 Thrusters, 15#
3 Rope Climbs, 12' or 6 beginner rope climbs

Puppies:
Run 400
35 Thrusters, 10#
3 Rope Climbs, 12' or 6 beginner rope climbs

Puppies:
Run 200
25 Thrusters, pvc to 10#
2 Rope Climbs, 12' or 4 beginner rope climbs

Thursday, September 6th 2007

CrossFit Kids - Box Jumps



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

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice squat form.

Friday, September 7th 2007

CrossFit Kids - Slackline



Big Dawgs:
60-30-15

Double unders
Sit ups

Pack:
40-20-10

Double unders
Sit ups

Puppies:
30-15-10

Double unders
Sit ups

If you cannot do double unders do Tuck Jumps.

Nat kipping ring pull ups in the CrossFit Kids Cindy Competition:
Kipping Ring Pull ups

Saturday, September 8th 2007

CrossFit Kids - Upside down in Ireland!



Skill Day!

Today practice:

Handstands

Cartwheels

"CrossFit 101" by Cyndi Rodi
A monthly feature beginning in the CrossFit Kids Magazine

CrossFit recognizes ten general physical skills that can collectively be used to assess the functionality of any fitness regimen. These ten general physical skills, as enumerated by Jim Cawley of Dynamax and adapted by CrossFit, incorporate every aspect of athletic activity, as well as each of the human energy pathways. A comprehensive fitness program addresses each of these and can be deemed successful only to the degree which if offers improvement, while individuals are considered fit in equal measure to their competency in each of these skills. Coach Greg Glassman, the creator of CrossFit, gives us the bottom line regarding the ten general physical skills, “Cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re only as good as your weakest link.”

Coach recognized early on that the conventional definition of fitness was severely lacking. After much observation and shock at how specialized athletes are held up as prime examples of fitness, a more comprehensive approach seemed necessary. In real life (e.g. nature, sport and work) the demand for the elements of physical fitness are never separated. "Segmented training leads to segmented capacity." Therefore a functional fitness program, one which prepares the individual for the rigors of daily life, must collectively enhance each of these areas of fitness. CrossFit was his answer to that dilemma.

The first two of the ten general physical skills, cardiovascular/respiratory endurance and stamina, determine the body’s ability to gather, process, deliver, store and utilize oxygen. “When cardiovascular endurance is enhanced, the athlete is more efficient in using these energy systems and an avenue for recovery [is provided]” (Sefcik). Measurable changes in the body’s ability to successfully perform these processes are achieved through consistent training that incorporates a wide variety of high intensity workouts. This goes beyond the obvious exercise choices like running and rowing. Repetitive, physically taxing movements performed at a rapid pace create the metabolic reactions necessary to markedly improve these systems. Increased cardiovascular/respiratory endurance and stamina manifest themselves in the ability to maintain elevated levels of activity for increasingly longer periods of time, as well as a more rapid return to pre-exercise breathing and heart rates following exertion.

The CrossFit Kids program uses the template of randomized, functional exercises performed at high intensity. Adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements and progressive loading dictated by size, age and consistency in form.


Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/ respiratory endurance and stamina. This positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills.

Sunday, September 9th 2007

CrossFit Kids - Good form counts!



Big Dawgs:
18-15-12-9

Broad Jumps
Pull ups
Knees to Elbows

The Porch:
21-15-9

Broad Jumps
Pull ups
Knees to Elbows

Pack:
15-12-9

Broad Jumps
Pull ups (Beginner Pull ups okay)
Knees to Elbows

Puppies:
15-12-9
Broad Jumps
Jumping or Beginner Pull ups
Hanging Knee Tucks

Monday, September 10th 2007

CrossFit Kids - Musical medicine balls



Big Dawgs:
With a continuously running clock do one pull-up and one ring dip the first minute, two pull-ups and two ring dips the second minute, three pull-ups and three ring dips the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
With a continuously running clock do one beginner pull-up and one jumping ring dip the first minute, two beginner pull-ups and two jumping ring dips the second minute, three beginner pull-ups and three jumping ring dips the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
With a continuously running clock do one beginner pull-up and one bench dip the first minute, two beginner pull-ups and two bench dips the second minute, three beginner pull-ups and three benchdips the third minute... continuing as long as you are able.

Tuesday, September 11th 2007

CrossFit Kids - Upside Down



Big Dawgs:
21-15-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 25-30# dumbbells

The Porch:
21-15-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 20-25# dumbbells

Pack:
21-15-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 10-15# dumbbells

Puppies:
15-12-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 5-10# dumbbells

Buttercups:
15-12-9

Dumbbell Deadlifts
Dumbbell Power Cleans
Dumbbell Push Press

use 3-5# dumbbells

Wednesday, September 12th 2007

CrossFit Kids - Play Day



Today gather some friends and have some Beck's burpee races:


With the Becks' burpee, the burpee is changed by the substitution of a broad jump rather than a vertical jump at the end of the exercise.

http://media.crossfit.com/kids/Burpees.wmv

Version A:
Set up a track, ours was 30 ft x 30 ft and have kids compete for who can complete the highest number of laps in 15 minutes.

Version B:
Standard race over distance using Becks’ burpees.

Version C:
As a team, perform a relay race using Beck’s burpee, alternating sprints and burpees.

Version D:
Add a hurdle to the broad jump part of the burpee. Start low, go over pads or parallettes.
( CrossFit Kids Magazine, March 2007 )

Thursday, September 13th 2007

CrossFit Kids - Jumpy Helen




Big Dawgs:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Broad Jumps
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Broad Jumps
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups


* If you don't have kettlebells you can use dumbbells
** If you cannot do pull ups you may do beginner pull ups, jumping pull ups, assisted pull ups, or a combination of the three.

Friday, September 14th 2007

CrossFit Kids - Climbing



Big Dawgs:
Row 500 M
8 rounds Tabata Squats
Row 500 M
8 rounds Tabata Box Jumps
Row 500 M

Pack:
Row 500 M
6 rounds Tabata Squats
Row 500 M
6 rounds Tabata Box Jumps
Row 500 M

Puppies:
Row 300 M
4 rounds Tabata Squats
Row 300 M
4 rounds Tabata Box Jumps
Row 300 M

Saturday, September 15th 2007

CrossFit Kids - Triple Extension



'Lil' Diane

Big Dawgs:
21-15-9

Deadlift, 65-75#
Handstand push ups

The Porch:
21-15-9

Deadlift, 45-55#
Handstand push ups

Pack:
15-12-9

Deadlift, 25-35#
Handstand push ups

Puppies:
15-12-9

Deadlift, 15-20#
Handstand push ups

Buttercups:
15-12-9

Deadlift, pvc-10#
Handstand push ups

Handstand push ups are done against the wall. If you cannot do HSPU's you can have a parent give you an assist or you can do elevated push ups.


Fixing the deadlift - From the September 2007, CrossFit Kids Magazine

Sunday, September 16th 2007

CrossFit Kids - Skill Day



Keegan J. of CrossFit Socal http://www.CrossfitSocal.com

Skill Day

With a broomstick or PVC pipe
Repeat the "Burgener Warmup" three times.
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv

Monday, September 17th 2007

CrossFit Kids - Intensity



Big Dawgs:

8 Muscle ups
Run 800 M
6 Muscle ups
Run 600 M
4 Muscle ups
Run 400 M
2 Muscle ups
Run 200 M

The Porch:

8 Seated Muscle ups
Run 800 M
6 Seated Muscle ups
Run 600 M
4 Seated Muscle ups
Run 400 M
2 Seated Muscle ups
Run 200 M

Pack:

6 Jumping Muscle ups
Run 600 M
4 Jumping Muscle ups
Run 400 M
2 Jumping Muscle ups
Run 200 M
1 Jumping Muscle up
Run 100 M

Puppies:

4 Squat Muscle ups
Run 400 M
2 Squat Muscle ups
Run 200 M
1 Squat Muscle up
Run 100 M

Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Tuesday, September 18th 2007

CrossFit Kids - Sprints



'Lil' Grace

Big Dawgs:
For Time
30 Clean and Jerks, 55-65#'s

The Porch:
For Time
30 Clean and Jerks, 35-45#'s

Pack:
For Time
30 Clean and Jerks, 20-30#'s

Puppies:
For Time
20 Clean and Jerks, 5-10#'s

Buttercups:
For Time
20 Clean and Jerks, PVC-5#'s

When you are done, post your times! Then practice Frog stands for ten minutes.

Wednesday, September 19th 2007

CrossFit Kids - Pull up ladder



Big Dawgs:
21-15-9
Heaving Snatch Balance X 30-40#
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

Thursday, September 20th 2007

CrossFit Kids - Skill Day



Spend 10 minutes today working on walking on your hands and jump roping. Have your parents help you with your handstand walking.

Here is a great video from the main site on jump rope basics.
http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroJumpRope.wmv

Friday, September 21st 2007

CrossFit Kids - Focus



Big Dogs
15-12-9

Medicine Ball Throw for height 14-20#
Burpees
Pullups

Pack
12-9-6

Medicine Ball Throw for height 10-14#
Burpees
Pullups or assisted pullups

Puppies
12-9-6

Medicine Ball Throw for height 4-8#
Burpees
Assisted pullups or ring rows

Saturday, September 22nd 2007

CrossFit Kids - Overhead Squat




Big Dawgs:
5 rounds

Run 400
15 Overhead squats, 35-45#'s

The Porch:
5 rounds

Run 400
15 Overhead squats, 25-35#'s

Pack:
4 rounds

Run 200
15 Overhead squats, 10-15#'s

Puppies:
4 rounds

Run 100
10 Overhead squats, PVC-10#'s

Buttercups:
3 rounds

Run 100
10 Overhead squats, PVC-10#'s

Sunday, September 23rd 2007

CrossFit Kids - Jump



"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

Monday, September 24th 2007

CrossFit Kids - Skill Day!



Low ropes are a great way to give kids confidence when learning to climb.



Today practice kipping and forward rolls for ten minutes.


Check out Eva's great kipping pull up video

Tuesday, September 25th 2007

CrossFit Kids - Overhead



"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-40#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Wednesday, September 26th 2007

CrossFit Kids - 3-2-1-GO!



Big Dawgs:
21-18-15-12-9-6-3
Pull ups
7-6-5-4-3-2-1
Handstand Push ups

The Porch:
21-18-15-12-9-6-3
Pull ups
7-6-5-4-3-2-1
Pad/Pillow Handstand Push ups

Pack:
15-12-9-6-3
Pull ups (Fill in with assisted, jumping or beginner pull ups as necessary)
5-4-3-2-1
Assisted Handstand Push ups

Puppies:
15-12-9-6-3
Pull ups (Fill in with assisted, jumping or beginner pull ups as necessary)
5-4-3-2-1
Assisted Handstand Push ups or Elevated Push ups

Buttercups:
12-9-6-3
Pull ups (Fill in with assisted, jumping or beginner pull ups as necessary)
4-3-2-1
Assisted Handstand Push ups or Elevated Push ups

Thursday, September 27th

CrossFit Kids - Excellent!



"GUS"

3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round

Friday, September 28th 2007

CrossFit Kids - Skill Day



First visit!

With a piece of pvc pipe or a broomstick spend 5 minutes practicing proper deadlift form and 5 minutes practicing proper overhead squat form.

Saturday, September 29th 2007

CrossFit Kids - Upside down.......again.



Big Dawgs

5 rounds

Nine Becks Burpees
Nine Kettlebell Swings, 25-35#
Nine Medicine Ball Throw for distance, 14#

Pack

4 rounds

Nine Becks Burpees
Nine Kettlebell Swings, 10-20#
Nine Medicine Ball Throw for distance, 8-10#

Puppies

3 rounds

Nine Becks Burpees
Nine Kettlebell Swings, 5-10#
Nine Medicine Ball Throw for distance, 4-6#

Sunday, September 30th 2007

CrossFit Kids - Push up practice


"Hey, did anybody else watch the "Rocky" marathon this weekend?"

Big Dawgs:
40-25-10

Overhead Squats, 35-45#
Good Mornings, 35-45#
Sit ups

The Porch:
40-25-10

Overhead Squats, 20-30#
Good Mornings, 20-30#
Sit ups

Pack:
30-20-10

Overhead Squats, 15-20#
Good Mornings, 15-20#
Sit ups

Puppies:
20-15-10

Overhead Squats, 10#
Good Mornings, 10#
Sit ups

Buttercups:
20-15-10

Overhead Squats, PVC-5#
Good Mornings, PVC-5#
Sit ups

Everyone practice frog stands for 5 minutes when you are done with the workout.

Monday, October 1st 2007

CrossFit Kids - "Footie"




Big Dawgs:
21-15-9
Clean, 55-65#
7-5-3
Muscle ups

The Porch:
15-12-9
Clean, 35-45#
5-4-3
Seated Muscle ups

Pack:
15-12-9
Clean, 15-25#
5-4-3
Jumping Muscle ups

Puppies:
15-12-9
Clean, 10-15#
5-4-3
Squat Muscle ups

Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.

Kids muscle up tutorial

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