Wednesday, January 2nd 2008
CrossFit Kids - Skill Day
Gordo runs "Helen + Jake"
Practice Balance
Can you stand one legged ? How Long ?
Can you put your hands on your head and stand one legged with your foot in the air, knee straight ?
Put your head back and close your eyes, then put your arms out to your sides,
then hop on one leg, how many hops ?
Can you stand one legged on an uneven surface ? How Long ?
Posted by mikki martin on 01/01
Thursday, January 3rd 2008
CrossFit Kids - Kettlebell Swings
Cameron
CrossFit Central Scotland
Big Dawgs:
3 rounds
400 M Row
20 Kettlebell Swing, 30-35#
200 M Sprint
20 Sumo Deadlift High Pull, 30-35#
The Porch:
3 rounds
400 M Row
20 Kettlebell Swing, 20-25#
200 M Sprint
20 Sumo Deadlift High Pull,20-25#
Pack:
3 rounds
200 M Row
20 Kettlebell Swing, 10-15#
100 M Sprint
20 Sumo Deadlift High Pull, 10-15#
Puppies:
3 rounds
100 M Row
15 Kettlebell Swing, 3-10#
50 M Sprint
15 Sumo Deadlift High Pull, 3-10#
Posted by Jeff Martin on 01/02
Friday, January 4th 2008
CrossFit Kids - Handstand Push ups!
Duncan started a 6 week program to get a handstand push up. Using the CrossFit Kids progressions, he got his first HSPU tonight! The progressions and video log will be in the January edition of the CrossFit Kids Magazine.
"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 01/03
Saturday, January 5th 2008
CrossFit Kids - Monkey in the Middle
Big Dawgs:
3 rounds
20 Double unders
20 Pull ups
20 Double unders
20 Push ups
Pack:
3 rounds
10 Double unders
10 Pull ups (beginner or assisted okay)
10 Double unders
10 Push ups
Puppies:
3 rounds
20 Single unders
10 Jumping Pull ups
20 Single unders
10 Box Push ups
Posted by Jeff Martin on 01/04
Sunday, January 6th 2008
CrossFit Kids - Skill Day
Today, practice handstands and L-sits for 10 minutes.
Posted by Jeff Martin on 01/05
Monday, January 7th 2008
CrossFit Kids - Jumping Pull ups
CrossFit Central Scotland
Set up 3-5 cans in your yard, spaced about 5 feet apart. Then grab a soccer ball and do the following.
Big Dawgs:
3 Rounds:
6 Forward Rolls
12 Becks Burpees
18 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Pack:
3 Rounds:
6 Forward Rolls
9 Becks Burpees
12 Squats
Soccer throw a soccer ball at the cans from 15 feet away. Hit all the cans and start the next round.
Puppies:
3 Rounds:
3 Forward Rolls
6 Becks Burpees
9 Squats
Soccer throw a soccer ball at the cans from 10 feet away. Hit all the cans and start the next round.
Posted by Jeff Martin on 01/06
Tuesday, January 8th 2008
CrossFit Kids- Front squat
CFK Record is 7:58 w/ 24kg by David Shanahan at age 16
"Little Hazel"
Big Dawgs
1200M Run
63 KB swings 16kg or 30 # DB
36 Pullups
Porch
1200M Run
63 KB swings 12kg or 25# DB
36 Pullups
Pack
1000M Run
53 KB swings 8kg or 15# DB
26 Pullups
Puppies
800M Run
43 KB swings 8kg or 15# DB
16 Jumping or Beginner Pullups
Buttercups
400M Run
21 KB Swings 4kg or 5-10# DB
12 Beginner Pull ups
Posted by mikki martin on 01/07
Wednesday, January 9th, 2008
CrossFit Kids - Kettlebell Lifts
'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 mikki martin on 01/08
Thursday, January 10th 2008
CrossFit Kids - Skill Day
Today take a light medicine ball and practice medicine ball hang cleans. If you do not have a medicine ball sub a backpack filled with towels.
Posted by Jeff Martin on 01/09
Friday, January 11th 2008
CrossFit Kids - Hoover Ball
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.
Posted by Jeff Martin on 01/10
Saturday, January 12th 2008
CrossFit Kids - Class Format
"Small Jumpy Elizabeth"
Big Dawgs
5 rounds
20 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 25# DB's
Ring Dips
Porch:
5 rounds
20 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 15-20# DB's
Ring Dips
Pack:
4 rounds
15 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 8-10# DB's
Bench or Bar Dips
Puppies:
3 rounds
10 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 3-5# DB's
Bench Dips
Posted by Jeff Martin on 01/11
Sunday, January 13th 2008
CrossFit Kids - Certification Seminar
"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)
Posted by Jeff Martin on 01/12
Monday, January 14th 2008
CrossFit Kids - Play Day!
The kids run "CrossFit Baseball" at the CrossFit Kids Cert. CrossFit Marina tears it up!
Today, make up a CrossFit Kids Game. Send us your ideas, we will post them on upcoming play days!
Posted by Jeff Martin on 01/13
Tuesday, January 15th 2008
CrossFit Kids - Mock teaching at the CFK cert.
Big Dawgs
3 rounds for time:
25 Squats
15 Push ups
10 Throw for distance w/ 5-8 pound medicine ball
Pack
3 rounds for time:
15 Squats
10 Push ups (can be done on box)
5 Throw for distance, w/ 3-5 pound medicine ball
Puppies
3 rounds for time:
9 Squats
6 Push ups (can be done on box)
3 Throw for distance, w/ soccer ball
Posted by Jeff Martin on 01/14
Wednesday, January 16th 2008
CrossFit Kids - Plank Position
Big Dawgs
AMRAP in 20 minutes
100M Run
15 16 kg KB Swings
5 HSPU
Porch
AMRAP in 15 minutes
100M Run
15 12 kg KB Swings
5 HSPU progression from Box on toes
Pack
AMRAP in 12 minutes
100M Run
15 8 kg KB Swings
5 HSPU progression from Box on knees
Puppies
AMRAP in 10 minutes
100M Run
15 4 kg KB Swings
3 HSPU progression from Box on knees
The January 15th 2008 Issue of CrossFit Kids Magazine
features an article on Handstand Push ups and progressions,
including video links.
Posted by mikki martin on 01/15
Thursday, January 17th 2008
CrossFit Kids - Broad Jump!
Musical Medicine Balls at CrossFit Kids cert.
Big Dawgs:
5 rounds
10 Box Jumps, 24"
5 Muscle ups
The Porch:
5 rounds
10 Box Jumps, 20"
5 Seated Muscle ups
Pack:
4 rounds
10 Box Jumps, 12-15"
5 Seated Muscle ups
Puppies:
3 rounds
10 Box Jumps, 12"
5 Squat Muscle ups
* Please see the Muscle up Tutorial on CrossFit Kids video page for explanations of squat and seated muscle ups.
David Shanahan demonstrates 40 inch box jumps.
David has been CrossFitting for 4+ years. He is a Certified Level 2 CrossFit Trainer and a Certified Crossfit Kids Trainer.
Posted by Jeff Martin on 01/16
Friday, January 18th 2008
CrossFit Kids - Skill Day!
Hey, who let the big kid play in the obstacle course?
Today, take 5 minutes and work on your hang cleans.
Posted by Jeff Martin on 01/17
Saturday, January 19th 2008
CrossFit Kids - Productive Application of Force
"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 her WOD.
Posted by Jeff Martin on 01/18
Sunday, January 20th 2008
CrossFit Kids - Teaching the Medicine Ball Clean
CrossFit Kid trainers, Mariah from CrossFit Marina and Sue from CrossFit Rockford teach medicine ball cleans at the CrossFit Kids cert.
Big Dawgs:
21-18-15-12-9 -6-3
Box Jump, 24" Box
Overhead Squats, 45#
Porch:
21-18-15-12-9-6-3
Box Jump, 20" Box
Overhead Squats, 25-30#
Pack:
18-15-12-9-6-3
Box Jump, 15" Box
Overhead Squats, 15#
Puppies:
15-12-9-6-3
Box Jump 10-12"" Box
Overhead Squats, PVC-10#
Buttercups:
12-9-6-3
Box Jump 10-12"" Box
Overhead Squats, PVC
Posted by Jeff Martin on 01/19
Monday, January 21st 2008
CrossFit Kids - Duck and cover
CrossFit Kids Dodge Ball at the CF Kids Certification
"Spic and Span Fran"
Big Dawgs:
21-15-9
Clean/thruster, 45-55#
Pull ups
The Porch:
15-12-9
Clean/thruster, 25-35#
Pull ups
Pack:
15-12-9
Clean/thruster, 10-15#
Pull ups (assisted, jumping or beginner okay)
Puppies:
15-12-9
Clean/thruster, PVC-10#
Pull ups (assisted, jumping or beginner okay)
Spic and Span refers to the clean, but also to how we want this done. Today, don't worry about the clock, but rather the quality of your reps. We want them to be clean!
Posted by Jeff Martin on 01/20
Tuesday, January 22nd 2008
CrossFit Kids - Skill Day
What obstacle course?
Today spend 10 minutes practicing frog stands and forward rolls.
Posted by Jeff Martin on 01/21
Wednesday, January 23rd 2008
CrossFit Kids - Takedown
Muscle up Helen
Big Dawgs:
3 rounds
Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups
The Porch:
3 rounds
Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups
Pack:
3 rounds
Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups
Puppies:
3 rounds
Run 100 M
15 Kettlebell Swings (5-10#)
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.
Posted by Jeff Martin on 01/22
Thursday, January 24th 2008
CrossFit Kids - Learning the press
Big Dawgs:
Complete in as few sets as possible
45# Overhead squats, 75 reps
Post number of sets to comments.
The Porch:
Complete in as few sets as possible
25-35# Overhead squats, 75 reps
Post number of sets and weight to comments.
Pack:
Complete in as few sets as possible
10-15# Overhead squats, 50 reps
Post number of sets and weight to comments.
Puppies:
Complete in as few sets as possible
PVC Overhead squats, 50 reps
Post number of sets and weight to comments.
Buttercups:
Complete in as few sets as possible
PVC Overhead squats, 35 reps
Post number of sets and weight to comments.
Posted by Jeff Martin on 01/23
Friday, January 25th 2008
CrossFit Kids- Shrug and Extend
Team Colleen & Jerk
Big Dawgs
With a group of at least two,
Complete 100 14-20# Medicine Ball Cleans + 3 Jerks = 1 rep
Alternate such that each person does 3-5 reps and passes the ball until
all reps are complete
Run 800M
Begin second round of cleans when all team members return from the run.
Pack
With a group of at least two,
Complete 75 10# Medicine Ball Cleans + 2 Jerks = 1 rep
Alternate such that each person does 3-5 reps and passes the ball until
all reps are complete
Run 800M
Begin second round of cleans when all team members return from the run.
Complete 75 Medicine Ball Cleans + 2 Jerks, etc..
Puppies
With a group of at least two,
Complete 50 6-8# Medicine Ball Cleans + 1 Jerks = 1 rep
Alternate such that each person does 3-5 reps and passes the ball until
all reps are complete
Run 400M
Begin second round of cleans when all team members return from the run.
Complete 50 Medicine Ball Cleans + 1 Jerks, etc..
Buttercups
With a group of at least two,
Complete 25 4# Medicine Ball Cleans = 1 rep
Alternate such that each person does 2 reps and passes the ball until
all reps are complete
Run 400M
Begin second round of cleans when all team members return from the run.
Complete 25 4# Medicine Ball Cleans ... etc..
Posted by mikki martin on 01/24
Saturday, January 26th 2008
CrossFit Kids- Skill Day!
Handstand Push up progressions
Today for ten minutes please practice forward rolls and handstands.
Posted by Jeff Martin on 01/25
Sunday, January 27th 2008
CrossFit Kids - Bridged Handstand Push Ups
'Lil JT'
Big Dawgs:
15-12-9
Handstand Push ups
Ring Dips
Push ups
The Porch:
15-12-9
Barrier Assisted Handstand Push ups
Bar Dips
Push ups
Pack:
12-9-6
Bridged Handstand Push ups on feet
Bar Dips
Push ups
Puppies:
12-9-6
Bridged Handstand Push ups on knees
Bench Dips
Box Push ups
Posted by Jeff Martin on 01/26
Monday, January 28th 2008
CrossFit Kids - Throw for Height
Big Dawgs:
5 rounds
Nine Becks Burpees
Nine Kettlebell Swings, 25-35#
Nine Medicine Ball Throw for Height, 8-12#
The Porch:
5 rounds
Nine Becks Burpees
Nine Kettlebell Swings, 20-25#
Nine Medicine Ball Throw for Height, 6-8#
Pack:
4 rounds
Nine Becks Burpees
Nine Kettlebell Swings, 10-15#
Nine Medicine Ball Throw for Height, 4-6#
Puppies:
3 rounds
Nine Becks Burpees
Nine Kettlebell Swings, 5-10#
Nine Medicine Ball Throw for Height, 2-4#
Posted by Jeff Martin on 01/27
Tuesday, January 29th 2008
CrossFit Kids - Caterpillar Races with Medicine Balls
Little Grace
30 Clean & Jerks for time
If you have never done clean and jerks before your weight is zero,
use a PVC, focus on form first.
Big Dawgs
with 45-55#
Porch
with 30-40#
Pack
with 15-20#
Puppies
with 5-10#
Buttercups
PVC-5#
Posted by mikki martin on 01/28
Wednesday, January 30th 2008
CrossFit Kids - Skill Day
CrossFit Kids Swim Team
Today:
Draw a line on the ground and stand to one side of it. Standing on one leg hop back and forth across the line 30 times. Repeat with the other leg.
Post:
How many times you had to put down the other leg for balance.
What was the longest run you had without putting the other leg down ?
Posted by Jeff Martin on 01/29
Thursday, January 31st 2008
CrossFit Kids - Kettlebell swings
Big Dawgs:
Complete in as few sets as possible
45# Thrusters, 75 reps
Post number of sets to comments.
The Porch:
Complete in as few sets as possible
25-35# Thrusters, 75 reps
Post number of sets and weight to comments.
Pack:
Complete in as few sets as possible
10-15# Thrusters, 50 reps
Post number of sets and weight to comments.
Puppies:
Complete in as few sets as possible
PVC Thrusters, 50 reps
Post number of sets and weight to comments.
Buttercups:
Complete in as few sets as possible
PVC Thrusters, 35 reps
Post number of sets and weight to comments.
Posted by Jeff Martin on 01/31
Friday, February 1st 2008
CrossFit Kids-Jump
Big Dawgs:
3 Rounds for time of:
10 Dumbbell Deadlifts, 35#DBs
10 HSPU Bridged on Feet
10 Pull ups
10 Dumbbell Thrusters, 20# DBs
The Porch:
3 Rounds for time of:
10 Dumbbell Deadlifts, 20-30#DBs
10 HSPU Bridged on Feet
10 Pull ups
10 Dumbbell Thrusters, 10-15# DBs
Pack:
3 Rounds for time of:
10 Dumbbell Deadlifts, 10# DBs
10 HSPU Bridged on Feet
10 Pull ups (assisted, Jumping or beginner okay)
10 Dumbbell Thrusters, 5# DBs
Puppies:
3 Rounds for time of:
7 Dumbbell Deadlifts, 5# DBs
7 HSPU Bridged on Knees
7 Pull ups (assisted, Jumping or beginner okay)
7 Dumbbell Thrusters, 5# DBs
Maggie demonstrates the WOD
CrossFit Snohomish
Posted by Jeff Martin on 01/31
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