Friday, November 2nd 2007

CrossFit Kids - More Push ups?



Big Dawgs:
4 rounds

Run 400 M
25 Pull ups
25 Push ups
25 sit ups
25 squats

The Porch:
3 Rounds

Run 400 M
15 Pull ups (Mix of Beginner, Jumping and Assisted Pull ups okay)
15 Push ups
15 sit ups
15 squats

Puppies:
3 Rounds

Run 200 M
10 Pull ups (Beginner, Jumping and Assisted Pull ups okay)
10 Push ups (Box or Wall Push ups okay)
10 sit ups
10 squats

Buttercups:
2 Rounds

Run 200 M
10 Pull ups (Beginner, Jumping and Assisted Pull ups okay)
10 Push ups (Box or Wall Push ups okay)
10 sit ups
10 squats

Saturday, November 3rd 2007

CrossFit Kids - Skill Day!



Today practice jumping rope. Post how many single unders you can do without a break. Can anyone do double unders?

Sunday November 4th, 2007

CrossFit Kids - Kids & Kettlebells



Big Dawgs
7 rounds
Burpees X 10
14#-20# medicine Ball Deadlifts X 10
10 Walking lunges

Pack
5 rounds
Burpees X 7
8#-10# medicine Ball Deadlifts X 10
10 Walking lunges

Puppies
3 rounds
Burpees X 4
4#-6# medicine Ball Deadlifts X 10
10 Walking lunges

Deadlifts: With kids it is often helpful to tell them to start the movement with their legs. This keeps them from raising their rears up first. (Actually this is helpful with adults too.)
Burpees: Have the kids slow the movement down. First put your hands on the ground. Next kick you feet back. etc....... This keeps them from throwing themselves into the ground. NO flopping like fish.

Monday, November 5th 2007

CrossFit Kids - Princess squats



Big Dawgs:
4 Rounds

15 Box Jumps, 20"
15 Overhead squats, 40-50#

The Porch:
4 Rounds

15 Box Jumps, 20"
15 Overhead squats, 25-35#

Pack:
4 Rounds

10 Box Jumps, 20"
10 Overhead squats, 15-25#

Puppies:
3 Rounds

10 Box Jumps, 12-15"
10 Overhead squats, 10-15#

Buttercups:
3 Rounds

10 Box Jumps, 12-15"
10 Overhead squats, PVC-5#

Tuesday, November 6th 2007

CrossFit Kids - Hill sprints at CrossFit Kids Rockford



Big Dawgs:
21-15-9

Ring Dips
Pull ups

The Porch:
15-12-9

Ring Dips
Pull ups

Pack:
15-12-9

Ring Dips (Jump to support, Bar Dips or Bench Dips okay)
Pull ups (Beginner, Jumping or Assisted pull ups okay)

Puppies:
12-9-6

Ring Dips (Jump to support, Bar Dips or Bench Dips okay)
Pull ups (Beginner, Jumping or Assisted pull ups okay)

Wednesday, November 7th 2007

CrossFit Kids - Skill Day



Today practice L-sits. Post your times!



Agility in CrossFit Kids
Cyndi Rodi, CrossFit Kids Staff

Agility refers to the "ability to quickly transition from one movement pattern to another" (Glassman). This is what we often recognize in athletes as quickness and ease of movement. For example, a soccer player dribbling the ball down the field must utilize his body to carry out multiple movements and directional changes at a moment's notice. An accomplished soccer player is nimble, displaying the ability to quickly and precisely change the body's direction. We might say "he can turn on a dime." Agility, like the other general physical skills, does not stand alone. It requires "balance, coordination, reflexes, speed and strength" (wikipedia) and is improved through consistent practice that brings about changes to the nervous system. Agility training has at its core those movements which require the individual to repeatedly practice and improve the ability to effectively change velocity and direction.

Displays of agility are not isolated to the sporting field. For most of us the need to "transition" is more necessary to daily life. Dodging a moving object such as a teenager on a skateboard, spying and avoiding a stray glob of chewed gum on the ground, and running through a crowded airport all require agility.

CrossFit kids become more agile by practicing movements that force repeated changes in direction and fast reaction times. The most obvious of these is the use of an agility ladder. Hopping forward on one foot or two between rungs and high-stepping or side-stepping down the ladder all improve agility. Hopscotch is a great way to challenge the agility of a child. Obstacle courses that require directional changes and weaving in-and-out are effective training tools. Olympic lifts highlight agility by improving one's ability to shift seamlessly from one movement pattern to another. For example, the snatch requires the athlete to begin with an upward jump then immediately reverse directions to drop under the bar. Additionally, at Brand X we utilize some of our martial arts drills for the purpose of improving agility.

Here are a few games we use to improve agility.

Shuttle Run Set up the drill by placing markers (i.e., draw lines, place cones, mark with tape) at increasing distances from a finish line, approximately 5 yards apart. Line the kids up side-by-side at the finish line. When you say "go," the kids sprint to the first marker, touch the ground, explosively turn around and sprint back to the finish line. Immediately, they explosively turn and sprint to the second marker, touch the ground, turn around and sprint back to the finish line. This continues until they have traveled back and forth between all the markers. We usually have the kids hit 3 or 4 target points. It is important that transitions from forward to back are made quickly. The faster the kids are changing directions, the better. You can even turn this into a race, but pay close attention. Some kids will have an inclination to skip bending down and touching the target point in the interest of winning the race. A reminder that it is mandatory to touch the marker line may be helpful.

Snake Drill Line the kids up side-by-side, spacing them a sufficient distance apart that they will be able to run between one another. On "go," the first person at the left of the line turns and begins to run in an "S" pattern (like a slalom) between the other kids until she reaches the end of the line. Quickly shift all the kids to the left, being careful to maintain the space between them. (This may require a few practice runs to allow the kids to figure out how far to shift each time.) The person who is now at the beginning of the line begins to "snake" through the line. Once she reaches the end, the entire line shifts left again. Continue until everyone has snaked through the line.

Variation: Use a medicine ball to increase the difficulty of the drill. Have the kids hold a medicine ball as they snake through the line. In this drill, each child travels to the end of the line and back. He passes the ball to the next person in line, then runs back to the end of the line as the entire group does the shift to the left. Then the next child in line begins to snake down the line and back. Continue until everyone has snaked back and forth through the line.

Agility 101 for Kids

Jack be nimble,
Jack be quick,
Jack jump over the candlestick.

You've likely heard this rhyme dozens of times. What you probably didn't realize is that it is describing agility. To be agile means to be able to make fast and accurate changes in direction. If Jack is nimble, it means he can move "quickly and lightly." Have you ever played tag during recess? You used agility to dart back and forth, quickly moving one way and then the other in order to avoid being caught. Tennis, soccer and football are all examples of sports that have high demands for agility. In each, a player is required to move left, right, forward and backward without prior notice. As the ball is volleyed or passed, or a fellow player tries to tackle you or steal the ball, you have to react and move in many directions with lightning speed.

Agility is also required in daily life. Imagine walking across a field with your friends. You're laughing and talking. Suddenly, you notice a huge hole in the ground right in front of you. You quickly sidestep the hole and, without thinking any more about it, you continue the conversation with your friends. You quickly moved your entire body in a different direction in order to avoid stepping in the hole. That is a display of agility.

Agile Alien “ XLR8 “ ( from Ben 10 )

Copyright CrossFit Kids 2007 All rights reserved

Thursday, November 8th 2007

CrossFit Kids - Almost there!



Big Dawgs:
With a continuously running clock:

On the first minute do :
1 Pull-up
1 Dip
1 Sit-up

On the second minute do :
2 Pull-ups
2 Dips
2 Sit-ups

On the third minute do :
3 Pull-ups
3 Dips
3 Sit-ups

Continue as long as you are able.



Pack and Puppies:
With a continuously running clock:

On the first minute do :
1 Beginner Pull-up
1 Bench Dip
1 Sit-up

On the second minute do :
2 Beginner Pull-ups
2 Bench Dips
2 Sit-ups

On the third minute do :
3 Beginner Pull-ups
3 Bench Dips
3 Sit-ups

Continue as long as you are able.

Post rounds to comments.

Friday, November 9th 2007

CrossFit Kids - Burpees or Mountain Climbers?



Obstacle Course
Create a square Obstacle Course approximately 30-50 feet per side. Mark Corners.
Carry a heavy object from the first to second corner, back to first corner, back to second corner ( 4-15# Medicine Ball, Rock or Dumbbell)
Perform Beck's Burpees from the second to third corner.
Next, Travel over and under four objects. ( Paralettes or benches can be used)
Jump over (with feet together four low objects and two larger ones. (jump boxes and pads or pillows can be used )
Repeat

Big Dawgs
How many circuits can you complete in twenty minutes ?

Pack
How many circuits can you complete in fifteen minutes ?

Puppies
How many circuits can you complete in ten minutes ?

Saturday, November 10th 2007

CrossFit Kids - Ring work?



Big Dawgs:
3 rounds

Run 200 M
15 Sumo Deadlift High Pull (35-40#)
15 Slam Ball (15-20#)

The Porch:
3 rounds

Run 200 M
15 Sumo Deadlift High Pull (25-30#)
15 Slam Ball (12-15#)

Pack:
3 rounds

Run 100 M
10 Sumo Deadlift High Pull (15-20#)
10 Slam Ball (8-10#)

Puppies:
3 rounds

Run 100 M
10 Sumo Deadlift High Pull (5-10#)
10 Slam Ball (5-8#)

Sunday, November 11th 2007

CrossFit Kids - Skill Day



CrossFit Central Scotland goes climbing

Practice Frog Stands. How long can you hold one?

Monday, November 12th 2007

CrossFit Kids - Team Push ups



‘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

Tuesday, November 13th 2007

CrossFit Kids - Rings



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.

Wednesday, November 14th 2007

CrossFit Kids - Fun in the sun



CrossFit Manchester

Big Dawgs:
50-35-20

Push ups
Squats

The Porch:
40-30-20

Push ups
Squats


Pack:
35-25-15

Push ups
Squats


Puppies:
30-20-10

Box Push ups
Squats

Video describing pull up, push up and squat standards.

Thursday, November 15th 2007

CrossFit Kids - Skill Day







Keegan doing "Grace" for this months CrossFit Kids Magazine's "Girls and Heroes".

Today watch this video of Coach Burgener's warm up. Then grab a broomstick and practice it a few times.

Burgener warm up

Friday, November 16th 2007

CrossFit Kids- Teen Challenge in CrossFit Kids Magazine



Amber Rocks the CrossFit Kids Magazine October
Teen Challenge with Belly Button pullups
See the November 2007 Issue for the next Teen Challenge
and the new "Mini Challenge" for younger kids

Big Dawgs:
6 rounds
Run 200M
10 Becks Burpees (for distance)
Bear Crawl back

Porch:
5 rounds
Run 200M
10 Becks Burpees (for distance)
Bear Crawl back

Pack:
4 rounds
Run 200M
10 Becks Burpees (for distance)
Bear Crawl back

Puppies:
3 rounds
Run 200M
5 Becks Burpees (for distance)
Bear Crawl back

Saturday, November 17th 2007

CrossFit Kids - At the CrossFit Games! Are you going this year?



Nichole Dehart - Won the CrossFit Total at this years games and placed third overall. She also won this years CrossFit North competition. She is an integral part of CrossFit Kids Staff.


"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

Sunday, November 18th 2007

CrossFit Kids - Love weightlifting!



Hi, I am 6 and three quarters. I like CrossFit because it is fun because I like working with weights. I like using the blue 1.5kg dumbbell for kettle bell swings and for weighted lunge walks and weighted pull ups on the gym rings. I do clean and jerks with a PVC pipe and I keep forgetting that they are not one action.


'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

Monday, November 19th 2007

CrossFit Kids - Play day!



Mt. Baker CrossFit Kids

Crab Walk Soccer:

Gather a group of friends together and play crab walk soccer. Set two goals about 10-15 yards apart. The rules remain the same except that you have to crab walk instead of run. Let us know how you do!

CrossFit Kids Magazine - November 2007

Tuesday, November 20th 2007

CrossFit Kids - Sprint





For Time:

Big Dawgs:
21-18-15-12-9
OHS 25-35#
Lateral Box Jumps (20" Box)

Porch:
21-18-15-12-9
OHS 20-25#
Lateral Box Jumps (10-20" Box)

Pack:
18-15-12-9
OHS 10-120#
Lateral Box Jumps (10-20"Box)

Puppies:
18-15-12-9
OHS PVC- 10#
Lateral Box Jumps (10" Box)

Wednesday, November 21st 2007

CrossFit Kids - Oh no! More box jumps?



CrossFit Central Scotland at the Climbing Gym

Big Dawgs:
3 Rounds

21 Box jumps, 20'
21 Kettlebell Swings, 30 #
12 pull ups

Porch :
3 Rounds

21 Box jumps, 20'
21 Kettlebell Swings, 25#
12 pull ups

Pack:
3 Rounds

15 Box jumps, 15-20'
15 Kettlebell Swings, 10-15#
6 pull ups or 12 assisted/beginner pull ups

Puppies:
3 Rounds

15 Box jumps, 12'
15 Kettlebell Swings, 3-8#
6 Assisted/beginner pull ups

Thursday, November 22nd 2007

CrossFit Kids - Tabata the turkey off



Happy Thanksgiving everyone!

Big Dawgs:
Run 800 M as a warm up
followed by
8 rounds Tabata sprints

Pack:
Run 400 M as a warm up
followed by
6 rounds Tabata Sprints

Puppies:
Run 200 M as a warm up
followed by
6 rounds Tabata Sprints

Friday, November 23rd 2007

CrossFit Kids - Chest up, back straight, knees tracking over toes......



Today practice Frog Stands and Headstands! Post how long you are able to hold each.

Saturday, November 24th 2007

CrossFit Kids - Role Model






CrossFit Clarksville in Paris


'Lil JT'

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Handstand Push ups
Bar Dips
Push ups

Pack:
12-9-6

Handstand Push ups (Assisted or variation okay)
Bar Dips
Push ups

Puppies:
12-9-6

Handstand Push ups (Assisted or variation okay)
Bench Dips
Box Push ups

Sunday, November 25th 2007

CrossFit Kids - Group Squats



CrossFit Kids - Rockford

"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)

Monday, November 26th 2007

CrossFit Kids - Mt. Baker



Mt. Baker CrossFit Kids has built a fun place for kids to workout!


Big Dawgs:
100 Elevated push ups

The Porch:
100 Push ups

Pack:
50 Push ups

Puppies:
50 Box Push ups

Buttercups:
25 Box Push ups

Work for perfect reps! Post time to complete in comments.

Tuesday, November 27th 2007

CrossFit Kids - Play Day




Play outside today.

Post to comments what you did!

Wednesday, November 28th 2007

CrossFit Kids - Front Squat




CrossFit Kids at CrossFit Central Scotland

Big Dawgs:
30 reps for time
Using 20-25# DB
One armed DB Clean and Press, Step up onto 20 " Box
Step down switch arms, repeat =Count of one

Pack:
20 reps for time
Using 10-15# DB
One armed DB Clean and Press, Step up onto 15 " Box
Step down switch arms, repeat =Count of one

Puppies:
10 reps for time
Using 5-8# DB
One armed DB Clean and Press, Step up onto 10 " Box
Step down switch arms, repeat =Count of one

Thursday, November 29th 2007

Crossit Kids - Big Dawgs



"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

If you don't have a rope sub 10 pull ups (or beginner pull ups) for each rope climb.

Friday,  November 30th 2007

CrossFitKids - World Domination



Jadzia- CrossFit Manchester


Big Dawgs:
4 rounds with 45# Bar
3 OHS
6 Front Squat
9 Back Squat
Run 200M

Porch:
4 rounds with 35# Bar
3 OHS
6 Front Squat
9 Back Squat
Run 200M

Pack:
3 rounds with 15#-25# Bar
3 OHS
6 Front Squat
9 Back Squat
Run 200M

Puppies:
3 rounds with 10# Bar
3 OHS
6 Front Squat
9 Back Squat
Run 200M

Buttercups:
3 rounds with PVC or Broomstick
2 OHS
4 Front Squat
6 Back Squat
Run 200M

Saturday, December 1st 2007

CrossFit Kids - Sprints!



Skill Day

Practice Frog Stands and Skin the Cats. Post how you do to comments

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