Wednesday, July 2nd 2008

CrossFit kid s- Thrusters

CrossFit Kids action

CrossFit Snohomish

'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
Handstand Push up Progressions.





Posted by Jeff Martin on 07/01

Thursday, July 3rd 2008

CrossFit Kids - CF Kids Cert


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 07/02

Friday, July 4th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice frog stands for ten minutes.
Posted by Jeff Martin on 07/03

Saturday, July 5th 2008

CrossFit Kids - Advanced Kids Class

CrossFit Kids action

‘Joey’


"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!




Joey demonstrates her WOD.


Posted by Jeff Martin on 07/04

Sunday, July 6th 2008

CrossFit Kids - Box Jumps

CrossFit Kids action

"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 07/05

Monday, July 7th 2008

CrossFit Kids - Fun!

CrossFit Kids action

CrossFit Corona

Today practice the burgener warm up with pvc.




Posted by Jeff Martin on 07/06

Tuesday, July 8th 2008

CrossFit Kids - at the Games

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
2:00 total L-Sit

Pack and Puppies:
1:00 total L-Sit

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

Cash Out:
Big Dawgs and The Porch:
50 sit ups

Pack and Puppies:
25 sit ups

Posted by Jeff Martin on 07/07

Wednesday, July 9th 2008

CrossFit Kids - Backyard Jumps

CrossFit Kids action

"Hambone and the Bee" keep up the good work

"Little Angie"

Big Dawgs
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats

Porch
75 Pull Ups
75 Push Ups
75 Sit ups
75 Squats

Pack
50 Pull Ups or seated pull ups
50 Push Ups/ std or elevated
50 Sit ups
50 Squats

Puppies
35 Pull Ups or seated pull ups
35 Push Ups/ std or elevated
35 Sit ups
35 Squats

Buttercups
25 Pull Ups or seated pull ups
25 Push Ups/ std or elevated
25 Sit ups
25 Squats

Big Dawgs-See if you can beat your parents time !
Posted by mikki martin on 07/08

Thursday, July 10th 2008

CrossFit Kids - Virtuosity


CrossFit Kids action

Big Dawgs:
7 rounds

Run 200 M
7 Push Jerks, 55#

The Porch:
7 rounds

Run 200 M
7 Push Jerks, 30-40#

Pack
7 rounds

Run 100 M
7 Push Jerks, 15-20#

Puppies:
7 Rounds

Run 50 M
7 Push Jerks, 5-10#

Buttercups:
7 Rounds

Run 25 M
7 Push Jerks, PVC - 5#


Connor and Heavy Grace at '08 CrossFit Games
If you have time rate the video for us! Thanks.




Posted by Jeff Martin on 07/09

Friday, July 11th 2008

CrossFit Kids - Skill Day

CrossFit Kids action



Today practice inverted hangs.
Posted by Jeff Martin on 07/10

Saturday, July 12th 2008

CrossFit Kids - The Amazing Mariah Serrano
Of CrossFit Marina CrossFit Games 2008


CrossFit Kids action

Happy Birthday Connor!

"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 mikki martin on 07/11

Sunday, July 13th 2008

CrossFit Kids - Burpees

CrossFit Kids action

David's burpees were excellent at the 2008 CrossFit Games.

Big Dawgs:
10=>1
Skin the Cats/Pull ups
Burpees

Pack:
10-8-6-4-2
Skin the Cats/Pull ups
Burpees

Puppies

10-8-6-4-2
Skin the Cats/Pull ups
Burpees

Skin the Cat/Pull ups - From a dead hang perform a skin the cat. Pull back through and return to the start position. Perform a pull up. This is very hard, and you will likely have to break up the rounds in to small sets. A common sub for this would be knees to chest followed by a jumping pull ups.
Posted by Jeff Martin on 07/12

Monday, July 14th 2008

CrossFit Kids - The Basics

CrossFit Kids action


CrossFit Kids Cape Fear - Becomes a CrossFit Kids affiliate

Big Dawgs:
21-15-9

Deadlift, 55 - 75#
Push ups

The Porch:
21-15-9

Deadlift, 35-45#
Push ups

Pack:
21-15-9

Deadlift, 15-25#
Push ups

Puppies:
21-15-9

Deadlift, 5-10#
Push ups (box push ups okay)

Deadlift can be done with KB, dumbbell or barbell. It should be done only with adult supervision, and at a weight that the child's technique remains absolutely perfect throughout the set. At the first break in form the weight should be put down. If form cannot be maintained weight must be scaled back. For a synopsis on the inherent reponsibilities of training children see the article by Cyndi Rodi in the July edition of the CrossFit Journal



Posted by Jeff Martin on 07/13

Tuesday, July 15th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Balance

Keegan wins an Indo Board at the CrossFit Games.

Today practice froward rolls and frog stands.
Posted by Jeff Martin on 07/14

Wednesday, July 16th 2008

CrossFit Kids - Neuromotor Development- Bridging the Gap between Illness and Fitness
by Kelly Brown of CrossFit Agoge
CrossFit Kids Magazine July 15 2008


CrossFit Kids action

from: CrossFit Kids Magazine July 15 2008
Five CFK Summer Pool Workouts


Please Note :Swim workouts require adult supervision and the ability to swim well

Big Dawgs:
As Many Rounds As Possible in
20 Minutes:
100 yard swim (any style)
10 Push ups
10 Squats

The Porch:
As Many Rounds As Possible in
15 Minutes:
100 yard swim (any style)
10 Push ups
10 Squats

Pack:
As Many Rounds As Possible in
12 Minutes:
50 yard swim (any style)
10 Push ups
10 Squats

Puppies:
As Many Rounds As Possible in
10 Minutes:
25 yard swim
5 Push ups
10 Squats
Posted by mikki martin on 07/15

Thursday, July 17th 2008

CrossFitKids - Jump!

CrossFit Kids action

Up On the Big Kids Box

Jumpy Helen


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.


Who is that kid?



Posted by Jeff Martin on 07/16

Friday, July 18th 2008

CrossFit Kids - Tire Flips

CrossFit Kids action

CrossFit Clarksville

Big Dawgs:
7 Rounds

7 Box Jumps, 24"
7 Thrusters (35-45#)

The Porch:
7 Rounds

7 Box Jumps, 20"
7 Thrusters (25-30#)

Pack:
7 Rounds

7 Box Jumps, 15-20"
7 Thrusters (15#)

Puppies:
7 Rounds

7 Box Jumps, 12-15"
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

7 Box Jumps, 10-12"
7 Thrusters (3# dumbbells)

Posted by Jeff Martin on 07/17

Saturday, July 19th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFitKids Snohomish

Today practice Skin the cats or inverted hangs.

Posted by Jeff Martin on 07/18

Sunday, July 20th 2008

CrossFit Kids - Tire Jumps

CrossFit Kids action

CrossFit Kids OKC

Buy In
Big Dawgs and The Porch:
15 Handstand Push ups

Pack and Puppies:
15 Handstand Push ups progressions

Big Dawgs, The Porch, Pack and Puppies:
Broad Jump
1-1-1-1-1-1-1

Rest 2:00 between jumps. Post distance jumped on all 7 attempts

Cash Out:
Big Dawgs, The Porch, pack and Puppies:
Handstand hold for time
Posted by Jeff Martin on 07/19

Monday, July 21st 2008

CrossFit Kids - 3 rounds for time of Fun!

CrossFit Kids action


Buy in:
Big Dawgs and The Porch:
25 Lunges
3 jump for heights

Pack and Puppies:
15 Lunges
3 jump for heights


Big Dawgs:
7 rounds
100 M run
100 M sprint
7 Front Squats, 55#

The Porch:

5 rounds
100 M run
100 M sprint
7 Front Squats, 35-45#

Pack:
5 rounds
100 M run
100 M sprint
5 Front Squats, 15-25#

Puppies:
5 rounds
50 M run
50 M sprint
5 Front Squats, 10-15#

Buttercups:
5 rounds
25 M run
25 M sprint
5 Front Squats, pvc-10#


Cash Out:
Big Dawgs and The Porch:
50 sit ups
5 minutes stretching

Pack and Puppies:
25 sit ups
5 minutes stretching

Posted by Jeff Martin on 07/20

Tuesday, July 22nd 2008

CrossFit Kids - The ability to quickly change directions is key indicator of athleticism

CrossFit Kids action

Buy in:
Big Dawgs, The Porch, Pack and Puppies:
Max Push ups (You may rest at the top or bottom position in the plank. Once you break the plank or cannot push yourself off the ground the set is done)

Big Dawgs:
4 rounds

200 M run
10 Handstand Push ups

The Porch:
4 rounds

200 M run
7 Handstand Push ups

Pack:
3 rounds

100 M run
5 Handstand Push ups (If you cannot do HSPU sub 5 Barrier Assisted Handstand Push ups or 10 Bridged Handstand Push ups on feet)

Puppies:
3 rounds

50 M run
5 Bridged Handstand Push ups on feet

Buttercups:
3 rounds

50 M run
5 Bridged Handstand Push ups on knees

Cash out:
Monkey hang for time (Once you come off the bar the round is over)

David at the CrossFit Games



Posted by Jeff Martin on 07/21

Wednesday, July 22nd

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice forward rolls and frog stands.

Connor at the CrossFit Games


Posted by Jeff Martin on 07/22

Thursday, July 24th 2008

CrossFit Kids - Climb

CrossFit Kids action

"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!

Making use of "The Wall"






Posted by Jeff Martin on 07/23

Friday, July 25th 2008

CrossFit Kids - Keep Climbing

CrossFit Kids action

"Jeremy"

Big Dawgs:
Three rounds, 21-15- and 9 reps, for time of:
55 pound Overhead squats
Burpees

The Porch:
Three rounds, 21-15- and 9 reps, for time of:
35-45 pound Overhead squats
Burpees

Pack:
Three rounds, 15-12 and 9 reps, for time of:
15-20 pound Overhead squats
Burpees

Puppies:
Three rounds, 15-12 and 9 reps, for time of:
5-10 pound Overhead squats
Burpees

Buttercups:
Three rounds, 15-12 and 9 reps, for time of:
PVC Overhead squats
Burpees

Posted by Jeff Martin on 07/24

Saturday, July 26th 2008

CrossFit Kids - Moving Walkway Squats AMSAP

CrossFit Kids action

"Michael"

Big Dawgs
Three rounds for time of:
Run 800 meters
35 GHD Back Extension
35 Sit-ups

Pack
Three rounds for time of:
Run 400 meters
25 GHD Back Extensions
25 Sit-ups

Puppies
Three rounds for time of:
Run 100 meters
15 GHD Back Extensions
15 Sit-ups

Please sub Supermans if you do not have access to a GHD ( Glute/Ham Developer)







Posted by mikki martin on 07/25

Sunday, July 27th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

16 year old competitors at the CrossFit Games - 2008

You will need a partner to time you today.

Close your eyes, hold your arms out to the side and spin around 10 times. Your partner can count for you. When you have completed ten spins have your partner time how long it takes you to do 25 squats.



Posted by Jeff Martin on 07/26

Monday, July 28th 2008

CrossFit Kids - Supporting the specialist.

CrossFit Kids action


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

10 Broad Jumps
10 Kettlebell Swings (25-30#)
10 Pull ups

Porch:
Complete as many rounds as possible in 15 minutes of:
10 Broad Jumps
10 Kettlebell Swings (15-24#)
10 Pull ups


Pack:
Complete as many rounds as possible in 12 minutes of:
10 Broad Jumps
10 Kettlebell Swings (10-15#)
10 Pull ups


Puppies:
Complete as many rounds as possible in 8 minutes of:
10 Broad Jumps
10 Kettlebell Swings (5-8#)
10 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 07/27

Tuesday, July 29th 2008

CrossFit Kids - Deadlift

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 07/28

Wednesday, July 30th 2008

CrossFit Kids - Kids Cert

CrossFit Kids action

"Do you think I'm going to count that?!?"

Big Dawgs:

Run 3 miles

The Porch:

Run 2 miles

Pack:

Run 1.25 miles

Puppies:
Run .5 miles
Posted by Jeff Martin on 07/29

Thursday, July 31st 2008

CrossFit Kids - Skill day

CrossFit Kids action

CrossFit Kids Augusta

Today practice cartwheels and handstands.


Posted by Jeff Martin on 07/30

Friday, August 1st 2008

CrossFit Kids - Swing!

CrossFit Kids action

CrossFit Kids OKC


Buy in:
Big Dawgs and The Porch:
Broad Jump 50 yards

Pack and Puppies:
Broad Jump 25 Yards

WOD
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.


Cash out:
Big Dawgs and The Porch:
50 Sit ups

Pack and Puppies:
30 Sit ups

Posted by Jeff Martin on 07/31

 




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