Friday, May 2nd 2008

Crossfit Kids - Have you been to the running cert?

CrossFit Kids action

"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 05/01

Saturday, May 3rd 2008

CrossFit Kids - Triple Extension

CrossFit Kids action

CrossFit Snohomish

Big Dawgs:
4 rounds
25 Box Jumps, 24"
25 Sit ups

Pack:
4 rounds
20 Box Jumps, 20"
20 Sit ups

Puppies:
4 rounds
15 Box Jumps, 12-15"
15 Sit ups

Buttercups:
3 rounds
15 Box Jumps, 12-15"
15 Sit ups
Posted by Jeff Martin on 05/02

Sunday, May 4th 2008

CrossFit Kids - L Sit

CrossFit Kids action

Big Dawgs:
50 Becks Burpees

Post time and number of meters covered.

The Porch:
35 Becks Burpees

Post time and number of meters covered.

Pack:
25 Becks Burpees

Post time and number of meters covered.

Puppies:
15 Becks Burpees

Post time and number of meters covered.
Posted by Jeff Martin on 05/03

Monday, May 5th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

"CrossFit Kids Stay Puft Marshmallow Man" an original Weesner.

Today practice L sits, L Hangs and Monkey swings.
Posted by Jeff Martin on 05/04

Tuesday, May 6th 2008

CrossFit Kids - "Jax"

CrossFit Kids action

Jeremy and Jax of Diablo CrossFit

"Jax"

Big Dawgs:
5 rounds for time

1 minute ring push ups
1 minute power clean 55-65 lbs
1 minute box jumps, 24"
1 minute rest

The Porch:
5 rounds for time

1 minute ring push ups
1 minute power clean 35-45 lbs
1 minute box jumps, 20"
1 minute rest

Pack:
4 rounds for time

1 minute ring push ups
1 minute power clean 15-20 lbs
1 minute box jumps, 20"
1 minute rest

Puppies:
3 rounds for time

1 minute ring push ups
1 minute power clean 10-15 lbs
1 minute box jumps, 12-15"
1 minute rest

Buttercups:
3 rounds for time

1 minute ring push ups
1 minute power clean pvc-5 lbs
1 minute box jumps, 10-12"
1 minute rest


Posted by Jeff Martin on 05/05

Wednesday, May 7th 2008

CrossFit Kids - Calgary

CrossFit Kids action

CrossFit Kids Calgary

"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

She's back, one year older and stronger!






Posted by Jeff Martin on 05/06

Thursday, May 8th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Today work on Skin the Cats and Monkey Swings.


Emma's Workout


Posted by Jeff Martin on 05/07

Friday, May 9th 2008

CrossFit Kids - Play Day

CrossFit Kids action


Get a group of friends together and play CrossFit Dodge Ball!   
From CrossFit Kids Magazine - August 2006


CrossFit Dodgeball Variant 

Equipment:
Rope
2-6 differently colored soft dodgeballs
Divide the playing are into two halves with the rope. Divide the class into two teams.
Assign each of the balls a different exercise. (Red Ball = Push ups, Blue Ball Squats, Orange Ball = sit ups etc..)

Play:
In regular CrossFit Dodgeball when someone is hit by a ball they have to do a certain number of reps of an exercise and then they get to rejoin the game. This game is played just like regular CrossFit Dodgeball except in this case, each ball carries its own unique exercise. For example, if you get hit by the Blue ball you have to do five pull ups before rejoining the game. Getting hit by the Red ball requires 10 push ups. Be creative with the exercises, jumping air squats, burpees, box jumps, wall ball, Slam Ball, L sits and floor tuck-ups are great. If the ball is caught the thrower has to do DOUBLE the reps of the normal penalty before reentering play. Make the reps and exercises appropriate for the age and ability of the players.

Have fun.
Posted by Jeff Martin on 05/08

Saturday, May 10th 2008

CrossFit Kids -Gaining Strength for the Pullup
see articles in
CrossFit Kids Magazine Issue 29 April 15 2008
CrossFit Kids Magazine Issue 30 May 15 2008 coming soon

CrossFit Kids action

Big Dawgs
100 Pull ups for time

Pack
75 Pull ups for time

Puppies
50 Pull ups for time

Buttercups
25 Pull ups for time

Post time and pullup type, kipping, assisted, ring rows or seated progressions.
*Beginners should not do high repetitions of jumping pullups- choose seated pullups or ring rows
Posted by mikki martin on 05/09

Sunday, May 11th 2008

CrossFit Kids - Thrusters

CrossFit Kids action

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


Today post your times as well as your thoughts on the following:
"Why do thrusters make you so tired?"

Posted by Jeff Martin on 05/10

Monday, May 12th 2008

CrossFit Kids - Rowing

CrossFit Kids 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 - Knees to Elbows
Posted by Jeff Martin on 05/11

Tuesday, May 13th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Corona

Today some basic ring practice spend some time doing inverted hangs and fall throughs.
video
Posted by Jeff Martin on 05/12

Wednesday, May 14th 2008

CrossFit Kids - Push ups

CrossFit Kids action

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 05/13

Thursday, May 15th 2008

CrossFit Kids - Jump!

CrossFit Kids action

"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 05/14

Friday, May 16 2008

CrossFit Kids - Good Pushups

CrossFit Kids action

Little Diane

Big Dawgs

21-15-9
Deadlift 55-65#
Handstand Push ups

Porch
21-15-9
Deadlift 35-45#
Handstand Push ups - or barrier progressions

Pack
21-15-9
Kettlebell Deadlifts 12kg
Handstand Push ups - or bridged progressions from box/toes or knees

Puppies:
12-9-6
Kettlebell Deadlifts 4-8kg
Handstand Pushups or progression from box/knees

Posted by mikki martin on 05/15

Saturday, May 17th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice Skin the Cats and Monkey Swings.


Posted by Jeff Martin on 05/16

Sunday, May 18th 2008

CrossFit Kids Certification - CrossFit Baseball

CrossFit Kids action

CrossFit Kids help give cues to "CrossFit Baseball" players
at the CrossFit Kids Certification this weekend.


Play CrossFit Baseball
Create a 100-200M track or diamond.
Player/s Sprint between each of four exercises,
equally spaced within the track or diamond
completion of one circuit equals one run.
For added "FUN" players can be called on bad form (foul) and
sent back to home base (pullups)
Today we used:
10 pullup buy in to start/get a hit
sprint to
10 box jumps
sprint to
10 squats
sprint to
10 burpees

*pullup progressions can be substituted for pullups
Use a smaller playing area for younger kids
Make teams if you have more than one player.

Big Dawgs
Play for 10-12 minutes on 200M track/diamond
post runs to comments

Pack
Play for 10 minutes on 200M track/diamond
post runs to comments

Puppies
Play for 8 minutes on 100M track/diamond
post runs to comments

Posted by mikki martin on 05/17

Monday, May 19th 2008

CrossFit Kids - Jump Jump Jump

CrossFit Kids action

"Little Jumpy Karen"

Big Dawgs
50 Box Jump 24"
50 Wall Ball 14#

Porch
50 Box Jump 20"
50 Wall Ball 10-12#

Pack
40 Box Jump 15-20"
40 Wall Ball 8-10#

Puppies
35 Box Jump 10-15"
35 Wall Ball 4-6#

Posted by mikki martin on 05/18

Tuesday, May 20th 2008

CrossFit Kids - Push ups

CrossFit Kids action



"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


Posted by Jeff Martin on 05/19

Wednesday, May 21st 2008

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Baseball at the Kids Cert

Today practice inverted hangs and fall throughs.


Posted by Jeff Martin on 05/20

Thursday, May 22nd 2008

Crossfit Kids - Details

CrossFit Kids action

“Funky Fran”

Big Dawgs:
21-15-9

Heaving Snatch Balance, 45#
Pull ups

The Porch:
15-12-9

Heaving Snatch Balance, 25-35#
Pull ups

Pack:
21-15-9

Heaving Snatch Balance,10-15#
Pull ups

Puppies:
21-15-9

Heaving Snatch Balance, PVC pipe
Beginner Pull ups

Buttercups:
15-12-9

Heaving Snatch Balance, PVC pipe
Beginner Pull ups


Posted by Jeff Martin on 05/21

Friday, May 23rd 2008

CrossFit Kids - Advanced Kids Class

CrossFit Kids action

Big Dawgs:
5 rounds

20 Box Jumps, 24"
Max Pull ups

Pack:
3 rounds

20 Box Jumps, 15-20"
Max Pull ups

Puppies
3 rounds

20 Box Jumps, 12"
Max Beginner Pull ups

Posted by Jeff Martin on 05/22

Saturday, May 24th 2008

CrossFit Kids - Thrusters

CrossFit Kids action

"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 05/23

Sunday, May 25th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice Skin the Cats and forward rolls.
Posted by Jeff Martin on 05/24

Monday, May 26th 2008

CrossFit Kids - Squats

CrossFit Kids action

CrossFit Kids Corona

"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 05/25

Tuesday, May 26th 2008

CrossFit Kids - Sprint

CrossFit Kids action

Big Dawgs:
3 rounds

1 Minute Max Box Jumps, 24"
1 Minute Max Push ups

Pack:
3 rounds

1 Minute Max Box Jumps, 15-20"
1 Minute Max Push ups

Puppies:
3 rounds

1 Minute Max Box Jumps, 12-15"
1 Minute Max Push ups

If you cannot do full push ups yet, use one of the push up progressions found in the first CrossFit Kids Magazine.
Posted by Jeff Martin on 05/26

Wednesday, May 28th 2008

CrossFit Kids - Handstand Push Up Progressions

CrossFit Kids action

Kids Class at the CrossFit Kids Certification


Big Dawgs:
75 Power Snatches, 45#

The Porch:
75 Power Snatches, 25-35#

Pack:
50 Power Snatches, 10-15#

Puppies:
50 Power Snatches, PVC-10#

Buttercups:
25 Power Snatches, PVC-5#
Posted by Jeff Martin on 05/27

Thursday, May 29th 2008

CrossFit Kids - Box Jumps

CrossFit Kids action

Skill Day
Practice Tripods, Frog Stands, Headstands and Handstands.
A good resource:
http://www.drillsandskills.com/skills/Floor/
http://www.drillsandskills.com/forum/viewtopic.php?t=1917&sid=dda55fd094d8cd8d1b94e3c4145b99e1
Posted by mikki martin on 05/28

Friday, May 30th 2008

CrossFit Kids - OHS

CrossFit Kids action

CrossFit Kids Corona

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



Posted by Jeff Martin on 05/29

Saturday, May 31st 2008

CrossFit Kids - Trevor Memorial Challenge

CrossFit Kids action

Big Dawgs:
100 M Broad Jumps
Rest 5 minutes
100 Push ups

Pack:
50 M Broad Jumps
Rest 5 Minutes
50 Push ups

Puppies:
25 M Broad Jumps
Rest 5 Minutes
25 Push ups

Post time and number of jumps required to complete broad jumps as well as time and number of sets required to complete push ups.
Posted by Jeff Martin on 05/30

Sunday, June 1st 2008

CrossFit Kids - Coaching Advanced and Teen CrossFit Kids

CrossFit Kids action

This is a NEN, No equipment necessary workout

Big Dawgs
AMRAP in 15 Minutes
15 Broad Jumps
15 Situps
15 Squats

Porch
AMRAP in 12 minutes
12 Broad Jumps
12 Situps
12 squats

Pack and Puppies
AMRAP in 10 minutes
12 Broad Jumps
12 Situps
12 Squats
Posted by mikki martin on 05/31

 




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