Wednesday, April 2nd 2008

CrossFit Kids - Kilt Day workout



'Molly'

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

Run 100 M
7 Dumbbell Cleans,25#
7 Pull ups

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

Run 100 M
7 Dumbbell Cleans, 15-20#
7 Pull ups

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

Run 100 M
7 Dumbbell Cleans, 8-10#
7 Pull ups or Beginner Pull ups

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

Run 50 M
7 Dumbbell Cleans, 2-5#
7 Beginner, Assisted or Jumping Pull ups

Buttercups:
As many rounds as possible in 8 minutes of:

Run 25 M
7 Dumbbell Cleans, 2-5#
7 Beginner, Assisted or Jumping Pull ups





Connor, age 16, 195# Clean

Thursday, April 3rd 2008

CrossFit Kids - Skill Day



CrossFit Kids Snohomish

Stand on one side of a small barrier or line on the ground. On one leg hop back and forth across the barrier. How many times can you hop over the barrier without putting the other leg down? Repeat on the other side.

Friday, April 4th 2008

CrossFit Kids - Speed




Big Dawgs:
3 rounds

30 Box Jumps, 24"
Max Push ups in 1:00
Max Sit ups in 1:00
Max Squats in 1:00

The Porch:
3 rounds

20 Box Jumps, 20"
Max Push ups in 1:00
Max Sit ups in 1:00
Max Squats in 1:00

Pack:
3 rounds

15 Box Jumps, 15"
Max Push ups in 30 seconds
Max Sit ups in 30 seconds
Max Squats in 30 seconds

Puppies:
3 rounds

15 Box Jumps, 12"
Max Push ups in 30 seconds
Max Sit ups in 30 seconds
Max Squats in 30 second

Saturday, April 5th 2008

CrossFit Kids - Physical Fitness for kids



Big Dawgs
21-15-9
DB Clean 20 # Dumb bells
Tuck Jump
D Ball slam 20 #

Porch
21-15-9
DB Clean 15 # Dumb bells
Tuck Jump
D Ball slam 12 #

Pack
21-15-9
DB Clean 8-10 # Dumb bells
Tuck Jump
D Ball slam 8 #

Puppies
21-15-9
DB Clean 3-5 # Dumb bells
Tuck Jump
D Ball slam 4#

Posted by mikki martin on 04/04

Sunday, April 6th 2008

CrossFit Kids - Gymnastics



Big Dawgs:
40 Handstand Push ups

The Porch:
30 Handstand Push ups

Pack:
15 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)

Puppies:
15 Bridged Handstand Push ups on feet

Buttercups:
15 Bridged Handstand Push ups on knees

Posted by Jeff Martin on 04/05

Monday, April 7th 2008

CrossFit Kids - Skill Day



Today practice pistol squats.

Posted by Jeff Martin on 04/06

Tuesday, April 8th 2008

CrossFit Kids - Finish Position



"Colleen's Little Sister"

For 7 minutes alternate the folowing:
Clean for one minute
Jerk for one minute

Post your total reps to comments.

Big Dawgs:
25# Dumbbells

The Porch:
15-20# Dumbbells

Pack:
8-10# Dumbbells

Puppies:
4-6# Dumbbells

Posted by Jeff Martin on 04/07

Wedesday, April 9th 2008

CrossFit Kids - Beginner Rope Climbs



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 10-27-07

Posted by Jeff Martin on 04/08

Thursday,  April 10th 2008

CrossFit Kids - Deadlift or "picking up heavy stuff"



Big Dawgs
21-15-9

Tuck Jump
Deadlift 55#

Porch
21-15-9

Tuck Jump
Deadlift 35-45#

Pack
21-15-9

Tuck Jump
Deadlift 10-25#

Puppies
15-12-9

Tuck Jump
Deadlift PVC- 10#

Have someone check your form before starting.

Posted by mikki martin on 04/09

Friday, April 11th 2008

CrossFit Kids - Play Day



Today get a group of friends together and play CrossFit Kids Dragon Tails.

Posted by Jeff Martin on 04/10

Saturday, April 12th 2008

CrossFit Kids - Focus



"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

Posted by Jeff Martin on 04/11

Sunday, April 13th 2008

CrossFit Kids - Fran




Big Dawgs:
Four 800 meter runs

Rest as much as you would like between runs. Post times for all four runs to comments.


Pack:
Four 400 meter runs

Rest as much as you would like between runs. Post times for all four runs to comments.

Puppies:
Four 200 meter runs

Rest as much as you would like between runs. Post times for all four runs to comments.

Posted by Jeff Martin on 04/12

Monday, April 14th 2008

CrossFit Kids - Almost


'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 04/13

Tuesday, April 15th 2008

CrossFit Kids - Skill Day



Wahoooo!

Today practice handstands and pistol squats.

Posted by Jeff Martin on 04/14

Wednesday, April 16th 2008

CrossFit Kids - Backpack Challenge



This week, Duncan 9, did two weighted pullups with a backpack weighing over 20#

Big Dawgs
5 rounds

25 Tuck Jumps
15 Medicine Ball Throw for Height 14#
10 Push ups

Porch
5 rounds

25 Tuck Jumps
15 Medicine Ball Throw for Height 10#
10 Push ups

Pack
4 rounds

20 Tuck Jumps
15 Medicine Ball Throw for Height 8#
10 Push ups

Puppies
3 rounds

20 Tuck Jumps
15 Medicine Ball Throw for Height 4-6#
10 Push ups

Buttercups
3 rounds

10 Tuck Jumps
5 Medicine Ball Throw for Height 4#
5 Push ups

Posted by mikki martin on 04/15

Thursday, April 17th 2008

CrossFit Kids - Sledding



'Boxing Helen'


Big Dawgs:
3 rounds of
21 Box Jumps, 24"
21 Kettlebell Swings (25-30#)
12 Pull ups

Porch:
3 rounds of
21 Box Jumps, 20"
21 Kettlebell Swings (15-24#)
12 Pull ups


Pack:
3 rounds of
15 Box Jumps, 15-20"
15 Kettlebell Swings (10-15#)
12 Pull ups


Puppies:
3 rounds of
15 Box Jumps, 12"
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 04/16

Friday, April 18th 2008

CrossFit Kids - Backyard Rope Climbs



"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 04/17

Saturday, April 18th 2008

CrossFit Kids - Skill Day



Today practice your handstands. You are never too young to start.

Lincoln Log Back Squat

Posted by Jeff Martin on 04/18

Sunday, April 20th 2008

CrossFit Kids - CrossFit Kids hiking



Big Dawgs:
30 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.

Posted by Jeff Martin on 04/19

Monday, April 21st 2008

CrossFit Kids - Push ups in the snow



Big Dawgs:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (35-40#)
Run 400

The Porch:

Run 400
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (25-30#)
Run 400

Pack:

Run 200
8 Rounds of Tabata Squats
8 Rounds of Tabata Push-press (15-20#)
Run 200

Puppies:

Run 100
6 Rounds of Tabata Squats
6 Rounds of Tabata Push-press (5-10#)
Run 100

Buttercups:

Run 50
4 Rounds of Tabata Squats
4 Rounds of Tabata Push-press (3-5#)
Run 50

Posted by Jeff Martin on 04/20

Tuesday, April 22nd 2008

CrossFit Kids - Over head squats



Big Dawgs:
21-15-9

Box Jumps, 24"
Overhead Squats, 45#
Push ups

The Porch:
21-15-9

Box Jumps, 20"
Overhead Squats, 25-35#
Push ups

Pack:
21-15-9

Box Jumps, 15-20"
Overhead Squats, 15-20#
Push ups

Puppies:
15-12-9

Box Jumps, 12=15"
Overhead Squats, pvc-10#
Push ups

Posted by Jeff Martin on 04/21

Wednesday, April 23rd 2008

CrossFit Kids - Skill Day!



Skill Day!

Today practice:

Handstands

Cartwheels

Posted by Jeff Martin on 04/22

Thursday April 24th 2008

CrossFit Kids - Zach's L Sit



"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)

Maggie

Posted by Jeff Martin on 04/23

Friday, April 25th 2008

CrossFit Kids - Don't mess with my medicine ball!



"Baby Logan"

Big Dawgs
21-15-9

Wall Ball, 20 #

Pull ups

The Porch:
21-15-9

Wall Ball,12-15 #

Pull ups


Pack:
21-15-9

Wall Ball,8-10 #

Pull ups or beginner pull ups

Puppies:
15-12-9

Wall Ball 5-8#

Pull ups or beginner pull ups

Buttercups:
21-15-9

Wall Ball 3-5 #

Beginners Pull ups

Skill work: Practice 10 minutes of frog stands, headstands and handstands

Posted by Jeff Martin on 04/24

Saturday, April 26th 2008

CrossFit Kids - Sunset




"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)

Posted by Jeff Martin on 04/25

Sunday, April 27th 2008

CrossFit Kids - CrossFit Manchester



Skill Day- Practice Static Hangs from pullup bar
Ten sets max effort, record and post times

Afterwards play with different types of swings and hangs
remember to have fun !

Posted by mikki martin on 04/26

Monday, April 28th 2008

CrossFit Kids - Teaching the squat to kids



Big Dawgs:
3 Rounds

Run 400 M
35 Squats

The Porch:
3 Rounds

Run 400 M
25 Squats

Pack:
3 Rounds

Run 200 M
25 squats

Puppies:
3 rounds

Run 100 M
15 squats

Buttercups:
3 rounds

Run 50 M
15 squats

Posted by Jeff Martin on 04/27

Tuesday, April 29th 2008

CrossFit Kids - Learning the kipping pull up



“Naughty Kids”

Big Dawgs:
3 rounds

35 Squats
5 Muscle ups
10 Hang Power Cleans, 55#

The Porch:
3 rounds

35 Squats
5 Seated Muscle ups
10 Hang Power Cleans, 25-35#

Pack:
3 rounds

25 Squats
3 Seated Muscle ups
10 Hang Power Cleans, 10-15#

Puppies:
3 rounds

15 Squats
3 Squat Muscle ups
10 Hang Power Cleans, pvc-5#

Posted by Jeff Martin on 04/28

Wednesday, April 30th 2008

CrossFit Kids - Plank holds



Big Dawgs:
3 Rounds

Run 400 M
35 Push ups

The Porch:
3 Rounds

Run 400 M
25 Push ups

Pack:
3 Rounds

Run 200 M
25 Push ups

Puppies:
3 rounds

Run 100 M
15 Push ups

Buttercups:
3 rounds

Run 50 M
15 Push ups

Rest 5:00

Pack => Big Dawgs
50 squats for time

Buttercups => Puppies
25 squats for time

It is critical that range of motion be preserved. For the squat, hips must be below the top of the knee at the bottom of the squat and fully extended at the top. For the push up the chest must touch the ground in the bottom position. In the top position the elbows must be fully extended and the shoulders activated, or pushing against the load. Range of motion can be compared to the length of a run. If you are racing someone 200 m and they only run 190 m they didn't run the same race that you did, and their time would not count. Range of motion is critical, not only to ensure proper movement but to compare work and times as well.

Posted by Jeff Martin on 04/29

Thursday, May 1st 2008

CrossFit Kids - Skill Day



Birthday Flips

Today practice Frog Stands and Handstand Holds.

Posted by Jeff Martin on 04/30