CrossFit Kids | Forging the Future of Fitness

Tuesday, October 2nd 2007

CrossFit Kids - Community

Fight Gone Bad Fundraiser Brand X Sept 29th 2007
Congratulations to all six kids (6-9 years old) that participated
Delaney 273, Duncan 225, Justin 189, McKenna 159 (w/mods)
Katie 221 (w/mods) Bradley 155 (w/mods)

Post to comments if you participated in the Fundraiser too !

Skill Day

Practice Pistol Squats
Use a rope or a wall for support if necessary

Posted by mikki martin on 10/01

Wednesday, October 3rd 2007

CrossFit Kids - Best friend

Big Dawgs
Run 4000M
Stop halfway and perform
30 squats
30 push ups

Packmembers
Run 3000M
Stop halfway and perform
20 squats
20 push ups

Puppies
Run 1500M
Stop halfway and perform
10 squats
10 push ups

Posted by mikki martin on 10/02

Thursday, October 4th 2007

CrossFit Kids- Medicine Ball Run & Squat drill

Uncle Rutman

Big Dawgs
15-20# dumbells
Start with dumbells in the hang position and repeat 5 times

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

Pack
8-15# dumbell
Start with dumbells in the hang position and repeat 3 times

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

Puppies
2 to 8# dumbell
Start with dumbells in the hang position and repeat 2 times

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

Practice L Sits from Floor for 5 minutes

Posted by mikki martin on 10/03

Friday, October 5th 2007

CrossFit Kids - Presses

"Lil Jackie"

Big Dawgs:

Row 1000 M
50 Thrusters, 35#
30 Pull ups

The Porch:

Row 1000 M
50 Thrusters, 25#
30 Pull ups

Pack:

Row 800 M
35 Thrusters, 15#
20 Pull ups (a mix of standard kipping pull ups, beginner, jumping or assisted okay)

Puppies:

Row 500 M
25 Thrusters, 5-10#
15 Pull ups (a mix of standard kipping pull ups, beginner, jumping or assisted okay)

Posted by Jeff Martin on 10/04

Saturday, October 6th 2007

Crossfit Kids- Skill Day

Today practice frog stands for ten minutes. Post the longest frog stand you are able to hold.

Frog Stands Video

Posted by Jeff Martin on 10/05

Sunday, October 7th 2007

CrossFit Kids- short runs within a workout

Big Dawgs
20 x 3 point Box Jump
200 M Run
10 x 3 point Box Jump
200 M Run
10 Front Squat 45-65#
200 M Run
10 Front Squat 45-65#
200 M Run
10 pull ups
200 M Run
20 pull ups

Porch
15 x 3 point Box Jump
200 M Run
10 x 3 point Box Jump
200 M Run
10 Front Squat 25-35#
200 M Run
10 Front Squat 25-35#
200 M Run
10 pull ups
200 M Run
15 pull ups

Pack
15 x Box Jump
200 M Run
10 x Box Jump
200 M Run
10 Front Squat 15-25#
200 M Run
10 Front Squat 15-25#
200 M Run
10 pull ups/ jumping or assisted
200 M Run
15 pull ups/ jumping or assisted

Puppies
10 x Box Jump
200 M Run
5 x Box Jump
200 M Run
5 Front Squat PVC-10#
200 M Run
5 Front Squat PVC-10#
200 M Run
5 pull ups from seated position or Ring Rows
200 M Run
10 pull ups from seated position or Ring Rows

Posted by mikki martin on 10/06

Monday, October 8th 2007

CrossFit Kids - Target Ball

'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# 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)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Tuck jumps

Posted by Jeff Martin on 10/07

Tuesday, October 9th 2007

CrossFit Kids - Pressing

Big Dawgs:
5 Rounds

Run 200 M
10 Shoulder Press (35-45#)
10 Push Press
10 Push Jerk

The Porch:
5 Rounds

Run 200 M
10 Shoulder Press (20-30#)
10 Push Press
10 Push Jerk

Pack:
4 rounds

Run 100 M
10 Shoulder Press (10-15#)
10 Push Press
10 Push Jerk

Puppies:
3 rounds

Run 50 M
10 Shoulder Press (3-8#)
10 Push Press
10 Push Jerk

Posted by Jeff Martin on 10/09

Wednesday, October 10th 2007

CrossFit Kids - Skill Day

With your parents spotting you practice 'Skin the Cats'. Skin the Cats can be done on bars as well as rings.

Basic Skin the Cat vid

CrossFit Kids 101
by Cyndi Rodi

Flexibility in CrossFit Kids

Flexibility is “the ability to maximize the range of motion at a given joint” (Glassman). It is achieved through training that, once again, results in “measurable” changes in the body. To improve flexibility means to “increase range of motion, as well as increasing bone, ligament and joint stability“ (Sefcik). Flexibility is an oft-overlooked aspect of physical fitness. However, a lack thereof can hinder performance in every other general physical skill. CrossFit stresses flexibility both in relation to multiple modalities and in terms of overall fitness.

A comprehensive CrossFit Kids program addresses flexibility training in each and every workout. In some cases the application will be a product of the movement, i.e. elbows up in a thruster or hips back in a squat. Other times we emphasize a specific area of flexibility, i.e. active stretching or various gymnastics movements.

Jump to Support on the rings, Tuck sits, L sits and progressions from parallettes, headstands, handstands, muscle ups, bear crawls, crab and seal walks are all incorporated to improve flexibility.

Flexibility, as much as any general physical skill, is an ongoing process rather than a static point of achievement. Consistent training offers marked improvement that is continuously countered by aging joints. We are helping our kids embark on a path that will allow them to bend and stretch beyond the years of those “freakishly” flexible (watch the contortions your kids achieve while watching TV) joints of childhood.

Flexibility 101 for Kids

Flexibility is an important part of CrossFit workouts. Flexibility refers to your body's ability to effectively bend and move without injury. The best way to keep your body flexible is to use it. Some of our favorite CrossFit exercises that help keep the body flexible are: work on the rings, headstands and handstands, and animal movements. Here's a workout that can help you gain more flexibility.

3 rounds
Bear Crawl 50 M
5 Skin the Cats
20 Squats
( Scale as necessary)

If you've already done your workout, how about playing a game with friends? Animal races are a great way to improve flexibility while having a lot of fun. Everyone line up, side-by-side. The first player in line calls out an animal and demonstrates how to move like one. After everyone has figured out how to move like that animal, the first player yells, "On your mark. Get set. Go." Everyone takes off in a mad dash to be the first one to the finish line. If you stop acting like the animal, you are disqualified. Now it's time for the 2nd player in line to choose an animal, and so on. Keep track of who wins the most races. If you just don't feel like racing, or your friends are busy, spend some time working on headstands and frogstands. This is a great way to work on flexibility while improving your balance.

Famously Flexible : Pokemon Character “Infernape”

Posted by Jeff Martin on 10/09

Thursday, October 11th 2007

CrossFit Kids - Blast from the Past!

'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Handstand Push ups (pad/partial range or assisted okay)
Bar Dips
Push ups

Pack:
12-9-6

Handstand Push ups (pad/partial range or assisted okay)
Bar Dips
Push ups

Puppies:
12-9-6

Handstand Push ups (pad/partial range or assisted okay)
Bench Dips
Box Push ups

Posted by Jeff Martin on 10/10

Friday, October 12th 2007

CrossFit Kids - Tire Races

Big Dawgs:

3 x 800 M run
Time each effort and rest as long as the run took between efforts.

Then practice L-sits for time.

Pack:

3 x 400 M run
Time each effort and rest as long as the run took between efforts.

Then practice L-sits for time.

Puppies:

3 x 200 M run
Time each effort and rest as long as the run took between efforts.

Then practice L-sits for time.

Post your times!

Posted by Jeff Martin on 10/11

Saturday, October 13th 2007

CrossFit Kids - Racing in Ireland

‘Joey’

Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

Joey demonstrates the WOD

Posted by Jeff Martin on 10/12

Sunday, October 14th 2007

CrossFit Kids - Play Day

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.

Other ways to be unfrozen:
5 push ups
3 burpees
Can you come up with a couple of new ways to be unfrozen?

Have fun!

Posted by Jeff Martin on 10/13

Monday, October 15th 2007

CrossFit Kids - Hanging around

Big Dawgs:

8 Muscle ups
Run 800 M
6 Muscle ups
20 Box Jumps
4 Muscle ups
Run 400 M
2 Muscle ups
10 Box Jumps

The Porch:

8 Seated Muscle ups
Run 800 M
6 Seated Muscle ups
20 Box Jumps
4 Seated Muscle ups
Run 400 M
2 Seated Muscle ups
10 Box Jumps

Pack:

6 Jumping Muscle ups
Run 600 M
4 Jumping Muscle ups
20 Box Jumps
2 Jumping Muscle ups
Run 200 M
1 Jumping Muscle up
10 Box Jumps

Puppies:

4 Squat Muscle ups
Run 400 M
2 Squat Muscle ups
15 Box Jumps
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. (Jumping, assisted or beginner pull ups okay)

Posted by Jeff Martin on 10/14

Tuesday, October 16 2007

CrossFit Kids - Are you going to the CrossFit Games?

Big Dawgs:
As many rounds as possible in 20 minutes of:

5 Broad jumps
5 Power snatches, 35-45#
5 Push ups

The Porch:
As many rounds as possible in 20 minutes of:

5 Broad jumps
5 Power snatches, 20-30#
5 Push ups

Pack:
As many rounds as possible in 15 minutes of:

5 Broad jumps
5 Power snatches, 10-15#
5 Push ups (Box push ups okay)

Puppies:
As many rounds as possible in 10-12 minutes of:

5 Broad jumps
5 Power snatches, 3-5#
5 Box Push ups

Posted by Jeff Martin on 10/15

Wednesday, October 17th 2007

CrossFit Kids - Good form counts!

"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)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Posted by Jeff Martin on 10/16

Thursday, October 18th 2007

CrossFit Kids - Skill Day

For 10 minutes practice handstands and headstands. Do you have an upside down pic? Have your parents take one and send it to us!

Posted by Jeff Martin on 10/17

Friday, October 19th 2007

CrossFit Kids - Bike Ride!

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
12 Pull ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
9 Pull ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
6 Pull ups (Jumping, Beginner or assisted okay)

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (5-10#)
6 Pull ups (Jumping, Beginner or assisted okay)

Posted by Jeff Martin on 10/18

Saturday, October 20th 2007

CrossFit Kids - Home gym

"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

Posted by Jeff Martin on 10/19

Sunday, October 21st 2007

CrossFit Kids - This is what we're going to do today.

'Ethan' - From CrossFit Manchester

Big Dawgs:

21 Burpees
3 Knees to elbows
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
3 Burpees
21 Knees to elbows

Porch:

18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows

Pack:

18 Burpees
6 Knees tucks
15 Burpees
9 Knees tucks
12 Burpees
12 Knees tucks
9 Burpees
15 Knees tucks
6 Burpees
18 Knees tucks

Puppies:

18 Squat thrusts
6 Knees tucks
15 Squat thrusts
9 Knees tucks
12 Squat thrusts
12 Knees tucks
9 Squat thrusts
15 Knees tucks
6 Squat thrusts
18 Knees tucks

Posted by Jeff Martin on 10/20

Monday, October 22nd 2007

CrossFit Kids - Skill Day

Practice hollow rocks and plank holds today!

Posted by Jeff Martin on 10/21

Tuesday, October 23rd 2007

CrossFit Kids - Climb

"INNES"

Big Dawgs:

45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 50-55#
1 rope climb
25 Squats
1 rope climb

Porch:

45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 40-45#
1 rope climb
25 Squats
1 rope climb

Pack:

35 Becks Burpees
1 rope climb
25 Sumo Deadlift High Pull 20-25#
1 rope climb
15 Squats
1 rope climb

Puppies:

35 Becks Burpees
1 rope climb or 3 beginner rope
25 Sumo Deadlift High Pull 10-15#
1 rope climb or 3 beginner rope
15 Squats
1 rope climb or 3 beginner rope

Buttercups:

25 Becks Burpees
1 beginner rope climb
15 Sumo Deadlift High Pull ( 4 kg KB)
1 beginner rope climb
5 Squats
1 beginner rope climb

Sumo Deadlift High Pull video from the October issue of the CrossFit Kids Magazine

CrossFit Kids Magazine

Posted by Jeff Martin on 10/22

Wednesday, October 24th 2007

CrossFit Kids - Intensity

Dumbbell Diane

Big Dawgs:
21-15-9

DBDeadlifts ( 30-35#DB)
Handstand Push ups (against a wall with spotter)

The Porch:
15-12-9

DBDeadlifts ( 20-25#DB)
Handstand Push ups (against a wall with spotter)

Pack:
15-12-9

DBDeadlifts ( 15-20#DB)
Assisted Handstand Push ups

Puppies:
12-9-6

DBDeadlifts ( 8-15#DB)
Assisted Handstand Push ups

Posted by Jeff Martin on 10/23

Thursday, October 25th 2007

CrossFit Kids - Running

Big Dawgs:

Run 800 M
50 sit ups
50 supermans
Run 800 M

The Porch:

Run 800 M
35 sit ups
35 supermans
Run 800 M

Pack:

Run 400 M
35 sit ups
35 supermans
Run 400 M

Puppies:

Run 200 M
25 sit ups
25 supermans
Run 200 M

Posted by Jeff Martin on 10/24

Friday, October 26th 2007

CrossFit Kids - Skill Day!

Can you do bellybutton pull ups? Have your parents take a picture and send it to us!

Posted by Jeff Martin on 10/25

Saturday, October 27th 2007

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

Pack and Puppies:
one round

Compare to 8-16-07

Post your time to comments!

Posted by Jeff Martin on 10/26

Sunday, October 28th 2007

CrossFit Kids - weighted push ups

Big Dawgs:
21-15-9

Burpee Box Jumps, 24'
Push Press, 50-60#

The Porch:
21-15-9

Burpee Box Jumps, 20'
Push Press, 30-40#

Pack:
21-15-9

Burpee Box Jumps, 15'
Push Press, 15-20#

Puppies:
21-15-9

Burpee Box Jumps, 10-12'
Push Press, 5-10#

Posted by Jeff Martin on 10/27

Monday, October 29th 2007

CrossFit Kids - at home

Big Dawgs:
Five rounds

50 Squats
100 Rope jumps

The Porch:
Five rounds

35 Squats
75 Rope jumps

Pack:
Four rounds

25 Squats
50 Rope jumps

Puppies:
Three rounds

15 Squats
25 Rope jumps

Post your time to comments!

Posted by Jeff Martin on 10/28

Tuesday, October 30th 2007

CrossFit Kids - Skill Day

'Hanging Around'

How long can you hang? Find a pull up bar and hang from it. Have your parents time you. Post your best time to comments.

Posted by Jeff Martin on 10/29

Wednesday, October 31st 2007

CrossFit Kids - Burpee Box Jumps

"Anna"

Big Dawgs:
7 Rounds

Run 200 M
7 Pull ups

The Porch:
5 Rounds

Run 200 M
7 Pull ups

Pack:
5 Rounds

Run 100 M
5 Beginner Pull ups

Puppies:
5 Rounds

Run 50 M
5 Beginner, Assisted or Jumping Pull ups

Buttercups:
5 Rounds

Run 25 M
5 Beginner, Assisted or Jumping Pull ups

What Dawg are you? - OR - Hey where should I start?

Posted by Jeff Martin on 10/30

Thursday, November 1st 2007

CrossFit Kids - Handstand Push ups

Big Dawgs:
21-15-9

Dumbbell Cleans, (35# Dumbbells)
Handstand Push ups

The Porch:
15-12-9

Dumbbell Cleans, (25# Dumbbells)
Handstand Push ups

Pack:
15-12-9

Dumbbell Cleans, (10-15# Dumbbells)
Assisted Handstand Push ups

Puppies:
15-12-9

Dumbbell Cleans, (3-5# Dumbbells)
Assisted Handstand Push ups

Posted by Jeff Martin on 10/31