Saturday, August 2nd 2008

CrossFit Kids - Swim

CrossFit Kids action

Big Dawgs:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 45#
5 Hang Power Snatch, 45#
5 Overhead Squats, 45#

Cash out:
50 push ups

The Porch:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 25-35#
5 Hang Power Snatch, 25-35#
5 Overhead Squats, 25-35#

Cash out:
50 push ups

Pack:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 15-20#
5 Hang Power Snatch, 15-20#
5 Overhead Squats, 15-20#

Cash out:
30 push ups

Puppies:
Buy in:
Burgener warm up

5 rounds for time of:

5 Snatch Grip Deadlift, 5-10#
5 Hang Power Snatch, 5-10#
5 Overhead Squats, 5-10#

Cash out:
15 push ups
Posted by Jeff Martin on 08/01

Sunday, August 3rd 2008

CrossFit Kids - Teaching Squats

CrossFit Kids action

Big Dawgs:
5 rounds

Run 200 M
15 Wall Ball, 12-14#
15 Burpees

The Porch:
5 rounds

Run 200 M
15 Wall Ball, 10-12#
15 Burpees

Pack:
5 rounds

Run 100 M
10 Wall Ball, 6-8#
10 Burpees

Puppies:
3 rounds

Run 50 M
10 Wall Ball, 4-6#
10 Burpees



Posted by Jeff Martin on 08/02

Monday, August 4th, 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Hambone deadlifts with his dad.

Today work on cartwheels and inverted hangs.
Posted by Jeff Martin on 08/03

Tuesday, August 5th 2008

CrossFit Kids - The Bee joins in.

CrossFit Kids action

Buy in:
Max Handstand hold

'Pushy Lynne'

Big Dawgs:
5 Rounds

Max Push ups
Max Pull ups

Rest 2:00 between rounds

Pack:
5 Rounds

Max Push ups
Max Beginner or Assisted Pull ups

Rest 2:00 between rounds

Puppies:
3 Rounds

Max Push ups
Max Beginner or Assisted Pull ups

Rest 2:00 between rounds

Cash out:
Big Dawgs and The Porch:
20 Hollow Rocks

Pack and Puppies:
10 Hollow Rocks
Posted by Jeff Martin on 08/04

Wednesday, August 6th 2008

CrossFit Kids - HSPU

CrossFit Kids action

CrossFit Kids Snohomish

Big Dawgs:
30 Deadlifts, 55#
5 Handstand Push ups
20 Deadlifts, 55#
10 Handstand Push ups
10 Deadlifts, 55#
15 Handstand Push ups

The Porch:
30 Deadlifts, 35-45#
5 Handstand Push ups or Barrier Assisted Handstand Push ups
20 Deadlifts, 35-45#
10 Handstand Push ups or Barrier Assisted Handstand Push ups
10 Deadlifts, 35-45#
15 Handstand Push ups or Barrier Assisted Handstand Push ups

Pack:
30 Deadlifts, 15-25#
5 Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet
20 Deadlifts, 15-25#
10 Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet
10 Deadlifts, 15-25#
15 Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet

Puppies:
30 Deadlifts, 5-10#
5 Bridged Handstand Push ups on knees or feet
20 Deadlifts, 5-10#
10 Bridged Handstand Push ups on knees or feet
10 Deadlifts, 5-10#
15 Bridged Handstand Push ups on knees or feet



Posted by Jeff Martin on 08/05

Thursday, August 7th 2008

Crossfit Kids - First Workout!

CrossFit Kids action


Big Dawgs:
5 Rounds

20 Box Jumps, 24"
20 Overhead squats, 40-45#

The Porch:
4 Rounds

20 Box Jumps, 20"
20 Overhead squats, 25-35#

Pack:
4 Rounds

15 Box Jumps, 15-20"
15 Overhead squats, 15-25#

Puppies:
3 Rounds

15 Box Jumps, 12-15"
15 Overhead squats, 10-15#

Buttercups:
3 Rounds

15 Box Jumps,12"
15 Overhead squats, PVC-5#






Posted by Jeff Martin on 08/06

Friday, August 8th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Hambone, The Bee and Rainbow!

Today turn it upside down. Have your parents help you with frog stands, headstands or handstands!
Posted by Jeff Martin on 08/07

Saturday, August 9th 2008

CrossFit Kids - Lesson Plans

CrossFit Kids action


CrossFit Kids Lesson Plans- Elementary K-6 available here
CrossFit Kids Lesson Plans- Secondary Teen & PreTeen
available by August 20th 2008

"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 mikki martin on 08/08

Sunday, August 10th

CrossFit Kids - CrossFit Baby!

CrossFit Kids action

Buy in:
2 X
Burgener warm up, use pvc

Big Dawgs:
21-15-9
Overhead Squat/Sots Press, 25#
Push ups

The Porch:
21-15-9
Overhead Squat/Sots Press, 15-20#
Push ups

Pack:
15-12-9

Overhead Squat/Sots Press, 5-10#
Push ups

Puppies:
15-12-9

Overhead Squat/Sots Press, pvc#
Push ups

Cash out:
Big Dawgs and The Porch:
10 Forward Rolls

Pack and Puppies
5 Forward Rolls


* In this case the Sots press will be performed at the bottom of the OHS. In the bottom position of the overhead squat, lower the bar behind your neck and then press it back up. Once the bar is locked into place, stand up and return to the top position of the overhead squat. If you have never done this before you should do todays workout with pvc. Learn the movement correctly and go up in weight only when your form warrants it.
Posted by Jeff Martin on 08/09

Monday, August 11th

CrossFit Kids - wall ball scaled to suit

CrossFit Kids action
CrossFit Kids Cape Fear


'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 08/10

Tuesday, August 12th 2008

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Level One Trainer

Today have your parents help you work on freestanding handstands. Spotting is critical on this, both for safety and proper technique.
Posted by Jeff Martin on 08/11

Wednesday, August 13th 2008

CrossFit Kids - Certification Seminar

CrossFit Kids action

Big Dawgs:
5 rounds of

3 Overhead squats, 45#
6 Front squats, 45#
9 Back squats, 45#
12 Box jumps, 24"

The Porch:
5 rounds of

3 Overhead squats, 25-35#
6 Front squats, 25-35#
9 Back squats, 25-35#
12 Box jumps, 20"

Pack:
4 rounds of

3 Overhead squats, 15-20#
6 Front squats, 15-20#
9 Back squats, 15-20#
12 Box jumps, 15-20"

Puppies:
3 rounds of

3 Overhead squats, pvc-5#
6 Front squats, pvc-5#
9 Back squats, pvc-5#
12 Box jumps, 12"

Posted by Jeff Martin on 08/12

Thursday, August 14th 2008

CrossFit Kids - Plank Position

CrossFit Kids action

Buy in:
Plank hold for time. Any break in position marks the end of the effort.


"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

Cash out:
Big Dawgs and The Porch:
50 M walking Lunges

Pack and Puppies:
25 M walking Lunges


Posted by Jeff Martin on 08/13

Friday, August 15th 2008

CrossFit Kids - Games at July '08 CrossFit Kids Certification

CrossFit Kids action

Register for a CrossFit Kids Certification Seminar

"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 08/14

Saturday, August 16th 2008

CrossFit Kids - Play Day

CrossFit Kids action

Play Today - Pick a Sport you would like to play
from the Olympicslike swimming, gymnastics, running,
pole vaulting, basketball,volleyball, just about anything
and play your heart out.
Posted by mikki martin on 08/15

Sunday, August 17 2008

CrossFit Kids - Pushups

CrossFit Kids action

CrossFit Kids Corona

Big Dawgs
for time:
49 Push Press x 45
49 Box Jump 20"
49 Ring Dips

Porch:
49 Push Press x 35
49 Box Jump 20"
49 Ring Dips

Pack:
49 Push Press x 25
49 Box Jump 15-18""
49 Bench/Bar Dips

Puppies
49 Push Press x PVC- 15
49 Box Jump or step up 10"
49 Bench Dips


Posted by mikki martin on 08/16

Monday, August 18th 2008

CrossFit Kids - Classes at your local Affiliate

CrossFit Kids action

CrossFit Kids GSX

"PT Test"

Post the following:

Max set of Pull ups
(Pull ups must be full extension of arm and shoulder to chin over the bar)

Max set of Push ups
(Chest and thighs must touch ground at bottom of the push up and arms be fully extended at the top. Any resting on the ground or break in the plank position at the top is the end of the set)

Max number of Squats in 60 seconds
(In the bottom position of the squat the hip must be below parallel and the top they must have a full y extended hip. For kids we tell them their butt needs to be between their knees and ankles and at the top they need to be standing like a super hero)

Max distance Standing Broad Jump

Posted by mikki martin on 08/17

Tuesday August 19th 2008

CrossFit Kids - More good Push ups

CrossFit Kids action

"Little Diane"

Big Dawgs:
21-15-9
Deadlift 65-95#
HSPU Handstand Push ups

Porch:
21-15-9
Deadlift 45-55#
HSPU Handstand Push up progressions from box on toes

Pack:
18-12-6
Dumbell Deadlifts (12-15#)
HSPU Handstand Push up progressions on box from knees

Puppies:
15-9-3
Dumbbell Deadlifts (8-10#)
HSPU Handstand Push up progressions from low box on knees

Buttercups:
15-9-3
Dumbbell Deadlifts (5-10#)
HSPU Handstand Push up progressions from low box on knees

For help with Handstand Push ups see video link on HSPU Progressions
Posted by mikki martin on 08/18

Wednesday, August 20th 2008

CrossFit Kids - Weight Overhead

CrossFit Kids action

CrossFit Kids Snohomish

"Makimba"

Three rounds, 15-10- and 5 reps, for time of:
10 pound Thrusters
Burpees
Air Squats

Puppies scale the thrusters down to 3-5# dumbbells.


Posted by mikki martin on 08/19

Thursday, August 21st 2008

CrossFit Kids - Supermans

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
1:00 total time L-sits

Pack and Puppies:
30 second total time L-sit

"Baby Logan"

Big Dawgs
21-15-9
Wall Ball 16-20#

Pull ups

The Porch:
15-12-9
Wall Ball 12-14#

Pull ups

Pack
21-15-9
Wall Ball 10-12#

Pull ups (assisted or beginner pull ups okay)

Puppies
15-12-9
Wall Ball 8-10#

Pull ups (assisted or beginner pull ups okay)

Buttercups
12-9-6
Wall Ball 4-6 #

Beginner or assisted pull ups

Cash out:
Big Dawgs and The Porch:
50 supermans

Pack and Puppies:
25 supermans


Posted by Jeff Martin on 08/20

Friday, August 22, 2008

CrossFit Kids - PreTeen & Teen Lesson Plans

CrossFit Kids action

Available Now description here

'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

Posted by mikki martin on 08/21

Saturday, August 23 2008

CrossFit Kids - PVC Snatch Progression

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
20 Toes to Bar

Pack and Puppies:
10 Toes to Bar or progressions

Big Dawgs:
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Buy in:
Big Dawgs and The Porch:
50 sit ups

Pack and Puppies:
25 sit ups
Posted by mikki martin on 08/22

Sunday, August 24 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Aja Alycean

Today practice frog stands and forward rolls
Posted by mikki martin on 08/23

Monday, August 25 2008

CrossFit Kids - Active Shoulders

CrossFit Kids action


"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 mikki martin on 08/24

Tuesday, August 26 2008

CrossFit Kids - Games keep it fun

CrossFit Kids action

CrossFit Kids classes include a 5-10 minute game.
The kids are still exercising and linking fun with working out.

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 mikki martin on 08/25

Wednesday, August 27th 2008

CrossFit Kids - L Sits

CrossFit Kids action

CrossFit Clarksville Kids


Buy in:
Everyone
2 x Burgener warm 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#

Cash out:
Big Dawgs and The Porch:
5 Forward Rolls and 5 Cartwheels

Pack and Puppies:
3 Forward Rolls and 3 Cartwheels


Muscle up progressions





Posted by Jeff Martin on 08/26

Thursday, August 28th 2008

CrossFit Kids - Skills Day

CrossFit Kids action

Today work on bridges and frog stands!
Posted by Jeff Martin on 08/27

Friday,  August 29 2008

CrossFit Kids - Midline Stabilization

CrossFit Kids action

"A blast from the past photo"

Buy in:
Big Dawgs and The Porch:
1:00 Total L-sit

Pack and Puppies:
30 seconds Total L-sit

Big Dawgs:
3 rounds
5 Forward rolls
25 Squats
25 Push ups

The Porch:
3 rounds
3 Forward rolls
20 Squats
20 Push ups

Pack:
3 rounds
3 Forward rolls
15 Squats
15 Push ups

Puppies:
3 rounds
3 Forward rolls
10 Squats
10 Push ups

Cash out:
Big Dawgs and The Porch:
30 Knees to elbows
Pack and Puppies:
15 Knees to elbows (or progressions)



Posted by mikki martin on 08/28

Saturday, August 30th 2008

CrossFit Kids - Big Fun!

CrossFit Kids action

CrossFit Kids Corona

Buy in:
Big Dawgs and The Porch:
20 Monkey Swings

Pack and Puppies:
10 Monkey Swings

Big Dawgs:
50 Box jumps, 24"

The Porch:
50 Box Jumps, 20"

Pack:
35 Box jumps , 15-20"

Puppies:
35 Box jumps, 10-12"

Cash out:
Everyone:
Max set Pull ups
Posted by Jeff Martin on 08/29

Sunday, August 31st

Crossfit Kids - Exploring!

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
25 Toes to Bar
Pack and Puppies:
10 Toes to Bar or progression

"INNES"

Big Dawgs:


45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 50-55#
1 rope climb
25 Squats
1 rope climb

Porch:

45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 40-45#
1 rope climb
25 Squats
1 rope climb

Pack:

35 Becks Burpees
1 rope climb
25 Sumo Deadlift High Pull 20-25#
1 rope climb
15 Squats
1 rope climb

Puppies:

35 Becks Burpees
1 rope climb or 3 beginner rope
25 Sumo Deadlift High Pull 10-15#
1 rope climb or 3 beginner rope
15 Squats
1 rope climb or 3 beginner rope

Buttercups:

25 Becks Burpees
1 beginner rope climb
15 Sumo Deadlift High Pull ( 4 kg KB)
1 beginner rope climb
5 Squats
1 beginner rope climb

Cash out:
Big Dawgs and the Porch:
2 Rounds
Bear Crawl 35 M
20 Sit ups

Pack and Puppies:
2 Rounds
Bear Crawl 20 M
10 Sit ups


Posted by Jeff Martin on 08/30

Monday, September 1st 2008

CrossFit Kids - Skill Day

CrossFit Kids action

Today work on inverted hangs and fall throughs!

Inverted hang and fall through

Posted by Jeff Martin on 08/31

 




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