Sunday, March 2nd 2008

CrossFit Kids - Skill Day



Kids class at the CrossFit Kids Cert.

Today spend 5 minutes practicing frog stands, and 5 minutes practicing headstands. How long can you hold each?

Monday, March 3rd 2008

CrossFit Kids - Ammo Box Throw



CrossFit Marina at the CrossFit Kids Cert.


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 (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
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.

Tuesday, March 4th 2008

CrossFit Kids - Teaching the front squat




CrossFit Kids Certification

Ante up!
1 minute handstand hold. Hold in a handstand position for 1 minute. Take as many breaks as necessary just make sure the total time adds up to 1 minute.

Big Dawgs:
21-15-9
Front Squat, 45-55#
D Ball Slam, 12#

The Porch:
21-15-9

Front Squat, 25-35#
D Ball Slam, 12#

Pack:
21-15-9

Front Squat, 10-15#
D Ball Slam, 6-8#

Puppies:
15-12-9

Front Squat, 5-10#
D Ball Slam, 4-6#

Buttercups:
12-9-6

Front Squat, (unweighed elbows up)
D Ball Slam, 4-6#

Cash Out!
1 minute L hold. Hold in a L-hang position for 1 minute. Take as many breaks as necessary just make sure the total time adds up to 1 minute.

* Dumbbells okay to sub in front squats. Just make sure the elbows are up.

** You can fill a pillow case with rags and such if you do not have a d ball. Just boost up the reps to make up for the lighter weight.

Wednesday, March 5th 2008

CrossFit Kids - Medicine Ball Cleans



"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.

Thursday, March 6th 2008

CrossFit Kids - Skill Day



Today practice lateral jumps and precision jumps for at least five minutes.

Friday, March 7th 2008

CrossFit Kids - Ahead of the learning curve



Big Dawgs:
21-18-15-12-9-6-3

Box Jump, 24"
Squats

The Porch:
21-18-15-12-9-6-3

Box Jump, 20"
Squats

Pack:
18-15-12-9-6-3

Box Jump, 12-15"
Squats

Puppies:
15-12-9-6-3

Box Jump, 12"
Squats

Buttercups
15-12-9-6-3

Box Jump, 12"
Squats

Saturday, March 8th 2008

CrossFit Kids - OHS



Big Dawgs:
5 rounds

10 Hang Power Snatches, 45#
10 Over Head Squats, 45#
10 Box Jumps, 24”

The Porch:
5 rounds

10 Hang Power Snatches, 25-35#
10 Over Head Squats, 25-35#
10 Box Jumps, 20”

Pack:
3 rounds

10 Hang Power Snatches, 10-15#
10 Over Head Squats, 10-15#
10 Box Jumps, 15”

Puppies:
3 rounds

10 Hang Power Snatches, PVC-5#
10 Over Head Squats, PVC-5#
10 Box Jumps, 10-12”

Sunday, March 9th 2008

CrossFit Kids - The Squat



The CrossFit Level 1 Certification July 26th and 27th
at Brand X in Ramona, California
is immediately followed by a
CrossFit Kids Certification July 28th and 29th
at Brand X in Ramona, California

This is a great way for teachers or those in remote locations to hit two
certifications at once and vacation in San Diego.
Hurry it surely won't last long !

"McKenna"

Big Dawgs:
Dumbbell Hang Power Cleans, 25#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

The Porch:
Dumbbell Hang Power Cleans, 15-20#
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Dumbbell Hang Power Cleans, 8-10#
18-16-14-12-10-8-6-4-2
Pull ups (a mix of kipping, beginner, and assisted pull ups okay)
2-4-6-8-10-12-14-16-18

Puppies:
Dumbbell Hang Power Cleans, 2-5#
16-14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Dumbbell Hang Power Cleans, 2-5#
14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14

Monday, March 10th 2008

CrossFit Kids - Skill day



Today practice back bridges. If you have a parent, teacher or coach to spot you practice a few back walk overs as well.

Tuesday, March 11th 2008

CrossFit Kids - White Board



"Jadzia"

Big Dawgs:
5 rounds

10 Becks Burpees
10 Pull ups

Pack:
4 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Puppies:
3 rounds

10 Becks Burpees
10 Pull ups (Kipping, Assisted, Beginner, or combination okay)

Wednesday, March 12th 2008

CrossFit Kids - Hmmmmm. This could be trouble.




"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

Thursday, March 13th 2008

Crossfit Kids - Box Jumps



Jumpin’ Mary (submitted by CrossFit Rockford)

Big Dawgs:

As many rounds as possible in 20 minutes of:

5 Handstand Push ups
10 Box Jumps, 24”
15 Pull ups

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

5 Barrier Assisted Handstand Push ups
10 Box Jumps, 20”
15 Pull ups

Pack:
As many rounds as possible in 12 minutes of:

3 Handstand Push ups, Bridged on feet
6 Box Jumps, 15”
9 Pull ups (Beginner or assisted)

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

3 Handstand Push ups, Bridged on knees
6 Box Jumps, 10-12”
9 Pull ups (Beginner or assisted)

"Box Jump How To's from the CrossFit Kids Magazine"

Friday, March 14th 2008

CrossFit Kids - Skill Day



Today let's practice balancing:

Pick up your right foot - how long can you balance without putting your other foot down

Pick up your right foot and tilt your head back so that you are looking at the sky - how long can you balance without putting your other foot down

Pick up your right foot and close your eyes - how long can you balance without putting your other foot down

Pick up your right foot, tilt your head back and close your eyes - how long can you balance without putting your other foot down

Repeat the above with your opposite side.

Saturday, March 15th 2008

CrossFit Kids - Simon Says



"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, March 16th 2008

CrossFit Kids- Top Athletes



Mavaney of CrossFit Kids Marina is also featured on the cover of the
March 15th Issue of CrossFit Kids Magazine.
The March Issue includes articles on CrossFit Kids Non Profits,
( Steve's Club, Steve Liberati- Camden NJ )
How to start a youth Strength & Conditioning Summer Program
( Jeremy Thiel, CrossFit Central and PowerPlant Athletics )
and CrossFit Kids 101 Energy Systems Part 2 - ATP

"Little Michael"

Big Dawgs
3 rounds
Run 800 M
25 Good Mornings with 25# bar
25 Hollow Rocks

Porch
3 rounds
Run 800 M
25 Good Mornings with 15# bar
25 Situps

Pack
3 rounds
Run 600 M
20 Good Mornings with 10# bar
20 Situps

Puppies
3 rounds
Run 400 M
10 Good Mornings with PVC
10 Situps


*When doing Good Mornings, take the bar or PVC and put it in the same position as you would for a back squat.
Remember to move your hips back until you pivot at the hips, rather than simply bending at the hips.
Movement should be steady, deliberate and moderately paced, not fast.

Monday, March 17 2008

CrossFit Kids- St Patrick's Day/Highland Games Crossfit Style





Using a 10 pound sack of potatoes

Big Dawgs
5 rounds
Sprint 100M with Bag of potatoes over the shoulder
10 OHS with bag of Potatoes
10 KB swings with Bag of potatoes ( chest high only ! )

Pack
4 rounds
Sprint 100M with Bag of potatoes over the shoulder
10 OHS with bag of Potatoes
10 KB swings with Bag of potatoes ( chest high only ! )

Puppies
Split bag into two, 5# bags
with one 5# bag of potatoes
4 rounds
Sprint 100M with Bag of potatoes over the shoulder
10 OHS with bag of Potatoes
10 KB swings with Bag of potatoes ( chest high only ! )

Play musical hot potato with friends. Whomever has the bag when the music stops does 10 squats.

Tuesday, March 18th 2008

CrossFit Kids - Skill Day



Potato sack hang

Today work on your frog stands. How long can you hold the frog stand?

Wednesday, March 19th 2008

CrossFit Kids - CrossFit Poway represents at the Kilt day workout.



"Logan's Run"

Big Dawgs:

14 D Ball slam 12-20#
200M Run
14 DB Snatches Right Arm 20-25#
200M Run
14 DB Snatches Left Arm 20-25#
200M Run
14 DB Push Presses Right Arm 20-25#
200M Run
14 DB Push Press Left Arm 20-25#
200M Run
14 DB Clean Right Arm 20-25#
200M Run
14 DB Clean Left Arm 20-25#
200M Run
14 Wall Ball 14-20#

Pack:

14 D Ball slam 10-12#
200M Run
14 DB Snatches Right Arm 10-15#
200M Run
14 DB Snatches Left Arm 10-15#
200M Run
14 DB Push Presses Right Arm 10-15#
200M Run
14 DB Push Press Left Arm 10-15#
200M Run
14 DB Clean Right Arm 10-15#
200M Run
14 DB Clean Left Arm 10-15#
200M Run
14 Wall Ball 8-10#

Puppies:

14 D Ball slam 4-8#
200M Run
14 DB Snatches Right Arm 3-8#
200M Run
14 DB Snatches Left Arm 3-8#
200M Run
14 DB Push Presses Right Arm 3-8#
200M Run
14 DB Push Press Left Arm 3-8#
200M Run
14 DB Clean Right Arm 3-8#
200M Run
14 DB Clean Left Arm 3-5#
200M Run
14 Wall Ball 4-8#

Thursday, March 20th 2008

CrossFit Kids - First Cross Country race



Big Dawgs:
Buy in:
L-Hang for Time

21-15-9
Pull ups
Knees to Elbows

Cash out:
L-Hang for Time

Pack:
Buy in:
L-Hang for Time (Tuck hang if you are unable to L-Hang)

15-12-9
Pull ups (Mix of pull ups and beginner pull ups okay)
Knees to Elbows (knee ups if unable to do Knees to Elbows yet)

Cash out:
L-Hang for Time (Tuck hang if you are unable to L-Hang)

Puppies:
Buy in:
Tuck Hang for Time

12-9-6
Beginner Pull ups
Knees ups

Cash out:
Tuck Hang for Time

Friday, March 21st 2008

CrossFit Kids - More in the tank when it counts



Big Dawgs:
Broad Jump 30 M
25 Push ups
Broad Jump 30 M
25 Squats
Broad Jump 30 M
25 Push ups
Broad Jump 30 M
25 Squats

The Porch:
Broad Jump 25 M
20 Push ups
Broad Jump 25 M
20 Squats
Broad Jump 25 M
20 Push ups
Broad Jump 25 M
20 Squats

Pack:
Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats
Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats

Puppies:
Broad Jump 10 M
10 Push ups (box push ups okay)
Broad Jump 10 M
10 Squats
Broad Jump 10 M
10 Push ups (box push ups okay)
Broad Jump 10 M
10 Squats

Saturday, March 22nd 2008

CrossFit Kids - Running Pracitce



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

Burgener warm up

Sunday, March 23rd 2008

CrossFit Kids - Happy Easter




Big Dawgs:
As Many Rounds As Possible in 20 minutes of:
100 M run
10 Power Snatches, 35#
10 Push ups

The Porch:
As Many Rounds As Possible in 15 minutes of:

100 M run
10 Power Snatches, 25-35#
10 Push ups

Pack:
As Many Rounds As Possible in 15 minutes of:

100 M run
10 Power Snatches, 10-15#
10 Push ups(Box Push ups okay)

Puppies:
As Many Rounds As Possible in 10-12 minutes of:

50 M run
10 Power Snatches, PVC-5#
10 Push ups(Box Push ups okay)

Monday, March 24th 2008

CrossFit Kids - Competition



"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)

Tuesday, March 25th 2008

CrossFit Kids - Focus



Muscle up Boxing Helen

Big Dawgs:
3 rounds

25 Box Jumpx, 24"
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

25 Box Jumps, 20"
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

20 Box Jumps, 15-20"
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

15 Box Jumps, 12-15"
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

10 Box Jumps, 10-12"
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Wednesday, March 26th 2008

CrossFit Kids - Play Day!



Get a group of friends together and play animal walk soccer.

Thursday, March 27th 2008

CrossFit Kids - "Onesies" available from CrossFit Kids



'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 03/26

Friday, March 28th 2008

CrossFit Kids - Snohomish



CrossFit Kids HQ trainer Nichole visits CrossFit Snohomish

"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

Posted by Jeff Martin on 03/27

Saturday, March 29th 2008

CrossFit Kids - CrossFitters



'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 03/28

Sunday, March 30th 2008

CrossFit Kids - Med Balls



CrossFit Kids Snohomish

Today for ten minutes practice handstands and one legged hops.

Posted by Jeff Martin on 03/29

Monday, March 31st 2008

CrossFit Kids - Good Form




Big Dawgs:
3 rounds
50 Single Unders
15 Hang Power Snatches, 45#
15 Push ups

The Porch:
3 rounds
50 Single Unders
15 Hang Power Snatches, 25-35#
15 Push ups

Pack:
3 rounds
30 Single Unders
15 Hang Power Snatches, 10-15#
15 Push ups

Puppies:
3 rounds
20 Single Unders
10 Hang Power Snatches, pvc-5#
10 Push ups

Posted by Jeff Martin on 03/30

Tuesday, April 1st 2008

CrossFit Kids - CrossFit Kids Marina



Big Dawgs:
How many rounds can you complete in 20 minutes of:

5 Box Jumps, 24"
5 Thrusters, 35#
5 Pull ups

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

5 Box Jumps, 20"
5 Thrusters, 25-35#
5 Pull ups

Pack:
How many rounds can you complete in 15 minutes of:

5 Box Jumps 15-20"
5 Thrusters, 15-25#
5 Pull ups

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

5 Box Jumps, 12-15"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups

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

5 Box Jumps, 12"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups

Posted by Jeff Martin on 03/31