Friday, January 2nd 2009

CrossFit Kids - Legos "What my dad does at the gym"

CrossFit Kids action

Thanks to young Mr. Green for the featured work of art !
We love posting pictures kids send in.
Have a pic or video of you working out? Send it to us!

Buy in
Big Dawgs and The Porch:
Run 200 M
20 Squats
10 Push ups
Run 200 M
20 Box Jumps
10 Handstand Attempts

Pack and Puppies:
Run 100 M
10 Squats
5 Push ups
Run 100 M
10 Box Jumps
5 Handstand Attempts


Big Dawgs:
3 Rounds

25 Box Jumps, 24"
25 Sit ups
25 Back extensions or superman's
25 Toes to bar

The Porch:
3 Rounds

20 Box Jumps, 20"
20 Sit ups
20 Back extensions or superman's
20 Toes to bar

Pack:
3 Rounds

15 Box Jumps
15 Sit ups
15 Back extensions or superman's
15 Toes to bar

Puppies:
3 Rounds

10 Box Jumps
10 Sit ups
10 Back extensions or superman's
10 Toes to bar


Cash out
Big Dawgs and The Porch:
5 Pull overs
Max Handstand hold
5 Pull overs

Pack and Puppies:
3 Kick overs
Max Handstand hold
3 Kick overs


Check the video page for vids of kick overs and pull overs.

Posted by Jeff Martin on 01/01

Saturday, Friday January 3rd 2009

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Snohomish


Today practice frog stands and cartwheels for at least ten minutes.
Posted by Jeff Martin on 01/02

Sunday, January 4th 2009

CrossFit Kids - Footie!

CrossFit Kids action

CrossFit Kids Marina - Huntington Beach

"Regularly learn and play new sports"
-Greg Glassman- CrossFit Journal


Buy in
Big Dawgs and The Porch:
2 x
Burgener Warm up using a 10# bar

Pack and Puppies:
2 x
Burgener Warm up using pvc


Big Dawgs:
Using a broomstick or pvc pipe

25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
35 Hang Squat Cleans,
Run 200 meters,
35 Snatches,
Run 200 meters.

The Porch:
Using a broomstick or pvc pipe

15 Back squats,
15 Front Squats,
15 Overhead Squats,
Run 200 meters,
15 Shoulder Press,
15 Push Press,
15 Push-Jerk,
Run 200 meters,
25 Hang Squat Cleans,
Run 200 meters,
25 Snatches,
Run 200 meters.

Pack:
Using a broomstick or pvc pipe

10 Back squats,
10 Front Squats,
10 Overhead Squats,
Run 200 meters,
10 Shoulder Press,
10 Push Press,
10 Push-Jerk,
Run 200 meters,
10 Hang Squat Cleans,
Run 200 meters,
10 Snatches,
Run 200 meters.

Puppies:
Using a broomstick or pvc pipe

5 Back squats,
5 Front Squats,
5 Overhead Squats,
Run 100 meters,
5 Shoulder Press,
5 Push Press,
5 Push-Jerk,
Run 100 meters,
5 Hang Squat Cleans,
Run 100 meters,
5 Snatches,
Run 100 meters.

Cash out
Big Dawgs and The Porch:
35 sit ups
Plank hold total of 1:30

Pack and Puppies:
20 sit ups
Plank hold total of 1:00
Posted by Jeff Martin on 01/03

Monday, January 5th 2009

CrossFit Kids - Front Squats

CrossFit Kids action

CrossFit Kids - Bellevue

"Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch."
-Greg Glassman- CrossFit Journal

Buy in
Big Dawgs and The Porch:
3 x
Run 200 M
5 Handstand holds (5 second max on the hold)

Pack and Puppies:
3 x
Run 50-100 M
3 Handstand holds (5 second max on the hold)

Big Dawgs:
100 M Broad jumps

The Porch:
70 M Broad jumps

Pack:
50 M Broad jumps

Puppies:
25 M Broad jumps

Butter cups:
15 M Broad jumps

Post scaling and number of jumps to comments

Big Dawgs and The Porch:
2-5 minutes frog stand practice

Pack and Puppies:
2-5 minutes frog stand practice



Posted by Jeff Martin on 01/04

Tuesday, January 6th 2009

CrossFit Kids - Broad Jumps

CrossFit Kids action

CrossFit Kids Brand X - Ramona

Buy in
Everyone:
2 x
3 Forward Rolls
5 Push ups
7 Handstand attempts
9 squats

Big Dawgs:
5 rounds
200 M Run
10 Lunges, 45# bar
(Hold bar in front squat rack position)

The Porch:
5 rounds
200 M Run
10 Lunges, 25-35# bar
(Hold bar in front squat rack position)

Pack:
3 rounds
100 M Run
10 Lunges, 10-15# bar
(Hold bar in front squat rack position)

Puppies:
3 rounds
50 M Run
10 Lunges, pvc-5# bar
(Hold bar in front squat rack position)

** You may sub dumbbells held at your shoulders if you do not have a bar.

Cash out:
Big Dawgs and The Porch:
1:00 total L-sit
1:00 total handstand hold

Pack and Puppies:
:30 total L-sit
:30 total handstand hold




Posted by Jeff Martin on 01/05

Wednesday, January 7th 2009

CrossFit Kids - Skill Day

CrossFit Kids action


Blast from the past - CrossFit Teens
CrossFit Trainers David Shanahan and Connor Martin

Today practice free standing handstands. If you are unable to kick into a free standing handstand, either have someone spot you or work with a wall.
Posted by Jeff Martin on 01/06

Thursday, January 8th 2009

CrossFit Kids - Self Defense

CrossFit Kids action

"Children need to know it is morally and ethically right to fight and defend themselves the instant they are physically threatened."
CrossFit Kids Magazine, December 2005

Buy in
Big Dawgs and The Pack:
3 x
1:00 Jump rope
5 Cartwheels
5 Burpees

Pack and Puppies:
2 x
1:00 Jump rope
5 Cartwheels
5 Burpees

Big Dawgs:
Row 500 M
8 rounds Tabata Squats
Row 500 M
8 rounds Tabata Box Jumps
Row 500 M

Pack:
Row 500 M
6 rounds Tabata Squats
Row 500 M
6 rounds Tabata Box Jumps
Row 500 M

Puppies:
Row 300 M
4 rounds Tabata Squats
Row 300 M
4 rounds Tabata Box Jumps
Row 300 M

Cash Out:
Big Dawgs and The Porch:
3 x
Forward roll
20 seconds L-sits

Pack and Puppies:
3 x
Forward roll
10 seconds L-sits



Posted by Jeff Martin on 01/07

Friday, January 9th 2009

CrossFit Kids - CrossFit Kids is fun!

CrossFit Kids action

Having fun at CrossFit Kids - Bellevue

'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 01/08

Saturday, January 10th 2009

CrossFit Kids - "The Big Dawgs"

CrossFit Kids action


Buy in
Big Dawgs and The Porch:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

The Pack and Puppies:
3 x
3 Forward rolls
5 Handstand attempts
7 Squats

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-45#)

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)

Cash out
Big Dawgs and The Pack:
Max Handstand Hold
Max L-sit

Pack and Puppies:
Max Handstand Hold
Max L-sit


Posted by Jeff Martin on 01/09

Sunday, January 11th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

The Precision Jump", by Jesse Woody CrossFit Kids Magazine, February 2008

Today practice forward rolls, and planks.
Posted by Jeff Martin on 01/10

Monday, January 12th 2009

CrossFit Kids - I KNOW I CAN!

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Buy in
Big Dawgs and The Pack:
2 x
Run 100 m
2 Handstand or attempts
L-sit hold

Pack and Puppies:
2 x
Run 50 m
2 Handstand or attempts
L-sit hold

Big Dawgs:
Perform the following twice
As Many Rounds As Possible in 5:00 of:
5 Pull ups
10 Push ups
15 Squats
Rest 3:00

Pack:
Perform the following twice
As Many Rounds As Possible in 5:00 of:
3 Pull ups (Beginner pull ups okay)
9 Push ups (elevated push ups okay)
15 Squats
Rest 3:00

Puppies:
As Many Rounds As Possible in 8:00 of:
3 Pull ups (Beginner pull ups okay)
6 Push ups (elevated push ups okay)
9 Squats

Cash out
Big Dawgs and The Porch:
2 x
5 Skin the cats
5 Handstands or attempts

Pack and Puppies:
2 x
3 Skin the cats
3 Handstands or attempts

Posted by Jeff Martin on 01/11

Tuesday, January 13th 2009

CrossFit Kids - CrossFit Preschool

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!


Posted by Jeff Martin on 01/12

Wednesday, January 14th

CrossFit Kids - Teens at the CrossFit Games

CrossFit Kids action


"We meticulously hammered down technique, perfecting every aspect of their lifts. It wasn’t until they demonstrated perfect form, and I do
mean perfect form, that I allowed them to load anything substantial on the bar. Rather than focusing on numbers, we focused on movement."

"The Inherent Responsibilities of Training Children and Teens" -Jeff Martin and Cyndi Rodi-
CrossFit Journal

Buy in
Big Dawgs and The Porch:
2 x
3 Pull overs
5 Forward rolls
200 M run

Pack and Puppies:
2 x
3 Pull overs
5 Forward rolls
200 M run


"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


Cash out
Everyone:
3-5 minutes practicing cartwheels followed by
Straight arm hang for time
Posted by Jeff Martin on 01/13

Thursday, January 15th 2009

Crossfit Kids - Skill day

CrossFit Kids action

CrossFit Preschool

Balance -Cyndi Rodi-
CrossFit Kids 101


Today challenge a family member to a balance test. Find different ways to balance. How long can you balance with you right foot held in front of you. How about if you hold your foot behind you? Try it again with your eyes closed, head tilted back. Find out who can balance longest. Have fun!


Posted by Jeff Martin on 01/14

Friday, January 16th 2008

CrossFit Kids -More Jumps

CrossFit Kids action

Buy in
Big Dawg and The Porch:
3 x
1:00 Jump rope
Max L- sit

Pack and Puppies:
3 x
1:00 Jump rope
Max Tuck- sit


"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats



Cash out
Big Dawgs and The Porch:
Max Handstand Push ups

Pack and Puppies:
Max Handstand Push ups (progressions okay)
Posted by Jeff Martin on 01/15

Saturday, January 17th 2009

CrossFit Kids - CrossFit Princess

CrossFit Kids action

CrossFit Kids - Snohomish

Buy in
Big Dawgs: and the Porch:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats

Pack and Puppies:
Run 800 M
every 2:00 stop and do 5 push ups and 10 squats


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

Cash out
Big Dawgs and The Porch:
1:30 total L-sit

Pack and Puppies:
30 seconds total L-sit



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.

Posted by Jeff Martin on 01/16

Sunday, January 18th 2009

CrossFit Kids - CrossFit Preschool

CrossFit Kids action

Preparing preschoolers for success in school just got easier. Turns out IQ and entry level reading and math scores are not the best indicators of early school performance. Instead learning readiness, the measure of how prepared a child is to successfully navigate the rigors of academia, is best affected through the development of a child’s noncognitive skills. Want preschoolers to be ready for school? Then help them do what they do best, MOVE.
"Learning Readiness and Motor Development - The PreSchool Connection"
-Cyndi Rodi-
CrossFit Kids Magazine, January 2009

CrossFit Preschool (wmv) (mov)


Buy in:
Big Dawgs and The Porch:
2 x
1:00 Double under practice
5 Handstand attempts

Pack and Puppies:
2 x
1:00 Jump rope
5 Handstand attempts

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:
Big Dawgs and The Porch:
15 Knees to elbows
Max push ups
15 knees to elbows

Pack and Puppies:
10 Knees ups
Max push ups
10 knees ups
Posted by Jeff Martin on 01/17

Monday, January 19th 2009

CrossFit Kids - Skill Days

CrossFit Kids action

CrossFit Preschool
CrossFit Kids - Brand X (Ramona)

Today play either the monkey bars or pull up bars. Practice monkey swings, monkey hangs, traverses etc.... also practice handstand holds for at least 5 minutes.
Posted by Jeff Martin on 01/18

Tuesday, January 20th 2009

CrossFit Kids - Bear Crawl

CrossFit Kids action

Buy in
Big Dawgs and the Porch:
2 x
1:30 Box jumps
1:30 Plank holds

Pack and Puppies:
2 x
1:00 Box jumps
1:00 Plank holds

Big Dawgs:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
30 Thrusters, 25#

Pack:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
30 Thrusters, 10-15#

Puppies:
3 rounds
5 Cartwheels (on your "good" side)
10 Cartwheels (on your "bad" side)
15 Thrusters, pvc - 5#

Cash out
Big Dawgs and The Porch:
1:00 total Handstand
1:00 total L-sit

Pack and Puppies:
:30 total Handstand1
:30 total L-sit


Posted by Jeff Martin on 01/19

Wednesday, January 21 2009

CrossFit Kids - In the snow

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
15 Lateral Hops
10 squats
5 Push ups

Pack and Puppies:
2 x
15 Lateral Hops
10 squats
5 Push ups


"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


Cash out
Big Dawgs and The Porch:
2 x
5 Forward rolls
15 Knees to Elbows

Pack and Puppies:
2 x
3 Forward rolls
10 Knees tucks

Posted by Jeff Martin on 01/20

Thursday, January 22nd 2009

CrossFit Kids - Learning to squat

CrossFit Kids action

CrossFit Kids - Fort Bragg

Buy in
Everyone:
2 X
1:00 High Knee Skipping
2:00 Box Jumps

Big Dawgs:
Run 800 M
30 Toes to bar
Run 800 M
30 Supermans
Run 800 M
30 Knees to Elbows
Run 800
30 Good Mornings, 15-25#

The Porch:
Run 800 M
20 Toes to bar
Run 800 M
20 Supermans
Run 800 M
20 Knees to Elbows
Run 800
20 Good Mornings, 5-15#

Pack:
Run 400 M
20 Toes to bar (or as close as possible)
Run 400 M
20 Supermans
Run 400 M
20 Knees to Elbows (or as close as possible)
Run 400
20 Good Mornings, pvc-10#

Puppies:
Run 200 M
10 Toes to bar (or as close as possible)
Run 200 M
10 Supermans
Run 200 M
10 Knees to Elbows (or as close as possible)
Run 200
10 Good Mornings, pvc

Cash out
Big Dawgs and The Porch:
Stretch and practice Back bends for 5 minutes

Pack and Puppies:
Stretch and practice Back bends for 5 minutes



Posted by Jeff Martin on 01/21

Thursday, January 23rd 2009

CrossFit Kids - Congratulations!

CrossFit Kids action

CrossFit Kids - Arden Hills Swimming

Today practice handstands and handstand walking. If you are unable to handstand have a parent or coach spot you.

Posted by Jeff Martin on 01/22

Saturday, January 24th 2009

CrossFit Kids - The Squat Drill at the CrossFit Kids Certification

CrossFit Kids action


CrossFit Level 2 Trainer David Shanahan, Jr. ( left ) is an original CrossFit Kid,
beginning CrossFit at age 13. Now 18, he has already been a competitor in the last two
CrossFit Games in 2007 and 2008.

"Courtney"

Buy in
Everyone:
Practice Pistol squats for 3:00

"Courtney"

Big Dawgs:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 24"

The Porch:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups
6 Box Jumps, 20"

Pack:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 15- 20"

Puppies:
As Many Rounds As Possible in 11 Minutes of:

5 Pull ups (Beginner or Assisted Pull ups Okay)
6 Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
1:30 total time L-sit

Pack and Puppies:
45 seconds total time L-sit




Posted by mikki martin on 01/23

Saturday, January 25th 2009

CrossFit Kids - Beginner Pull ups

CrossFit Kids action

'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 01/24

Monday, January 26th 2009

CrossFit Kids - Deadlift

CrossFit Kids action

CrossFit Kids - Park City


Buy in
Big Dawgs and The Porch:
3 x
20 Box Jumps
Handstand hold, 15 seconds

Pack and Puppies:
3 x
10 Box Jumps
Handstand hold, 10 seconds

Big Dawgs:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, 45-55#

The Porch:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, 25-35#

Pack:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, 10-15#

Puppies:
3 Rounds
3 Forward roll/burpee combos
10 Muscle snatches, pvc-5#


Cash out:
Big Dawgs and the Porch:
2 x
1:00 total L-sit
1:00 total Handstand hold

Pack and Puppies:
2 x
1:00 total L-sit
1:00 total Handstand hold


Posted by Jeff Martin on 01/25

Tuesday, January 27th 2009

CrossFit Kids - CrossFit Kids Certification Attendees play the
Sled Drag vs. Broad Jump Game


CrossFit Kids action


CrossFit Kids Skill Day

Practice Monkey Swings and Monkey Hangs.
How many times can you touch your sides with alternating hands ?
How many times can you swing forward and back ( keeping your body as straight as possible) without dropping from the bar ?


Posted by mikki martin on 01/26

Wednesday, January 28th 2009

CrossFit Kids - Butterfly Hands

CrossFit Kids action

CrossFit Kids - Invictus (San Diego)



Buy in
Big Dawgs and The Porch:
25 Side to Side Burpees

Pack and Puppies:
10 Side to Side Burpees
* set up a small barrier, 6-10 inches. Do a burpee on one side and hop over the barrier. Repeat.

Big Dawgs:
21-15-9

Deadlift, 45-55#
Pull ups

The Porch:
21-15-9

Deadlift, 25-35#
Pull ups

Pack:
15-12-9

Deadlift, 15-25#
Pull ups (beginner or assisted pull ups okay)

Puppies:
15-12-9

Deadlift, pvc-10#
Pull ups (beginner or assisted pull ups okay)

Cash out
Big Dawgs and The Porch:
2 rounds
5 Forward Rolls
10 Skin the Cats

Pack and Puppies:
2 rounds
2 Forward Rolls
5 Skin the Cats







Posted by Jeff Martin on 01/27

Thursday, January 29th 2009

CrossFit Kids - Kids demoing drills at the CF Kids Cert

CrossFit Kids action

CrossFit Kids Cert

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

Pack and Puppies:
10 Toes to Bar or progressions

"Keegan II"

Big Dawgs
AMRAP in 15 minutes
15 Box Jump ( 24")
15 Snatch 35#
15 Squats

Pack
AMRAP in 15 minutes
15 Box Jump ( 15-20")
15 Snatch 15# - 25#
15 Squats

Puppies
AMRAP in 15 minutes
15 Box Jump ( 10-15")
15 Snatch 10-15#
15 Squats

Buttercups
AMRAP in 10 minutes
15 Box Jump ( 10-15")
15 Snatch PVC
15 Squats


Cash out
Big Dawgs and The Porch:
10 Handstand attempts

Pack and Puppies:
10 Handstand attempts



Posted by Jeff Martin on 01/28

Friday, January 30th 2009

CrossFit Kids - Learn and Play New Sports

CrossFit Kids action

CrossFit Kids - Marina (Huntington Beach)

Buy in
Big Dawgs and The Porch:
2 x
20 Box jumps
5 Forward rolls

Pack and Puppies:
2 x
15 Box jumps
3 Forward rolls

Big Dawgs
Throw a 10-12# medicine ball 100 M

Post number of throws

The Porch:
Throw a 10-12# medicine ball 75 M

Post number of throws

Pack:
Throw a 6-8# medicine ball 50 M

Post number of throws

Puppies:
Throw a 2-4# medicine ball 35 M

Post number of throws

If you do not have a med ball for the younger kids, you can use an old backpack filled with towels or something else soft.

Cash out:
Big Dawgs and The Porch:
1:30 total L-sit

Pack and Puppies:
30 seconds total L-sit

Posted by Jeff Martin on 01/29

Saturday, January 31st 2009

CrossFit Kids- Health Clinics

CrossFit Kids action

The lovely Dr. Kathy Weesner recently orchestrated a "health and fitness room"
at the Math and Science Night of an elementary school in Johnson County, Kansas.

There was a "health check" station consisting of two parts - a blood pressure check area
and a learning activity called "The Physics of Fitness".

There they discussed the equations for work and power, and had a quick game line
where the children did "work" using 4lb dynamax balls, and 4 kg kettlebells. Lucky Kids.


Play Day

Play a NEW sport. Something you have never tried before,
learn and have fun.

Posted by mikki martin on 01/30

Sunday, February 1st 2009

CrossFit Kids - Sports Specific Workout

CrossFit Kids action


Big Dawgs:
Perform the following for ten minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 5 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 10 pushups and 20 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it

Pack:
Perform the following for eight minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it

Puppies:
Perform the following for six minutes:

Using chalk or tape mark a 12" x 12" target on a wall. Move back 10 feet and mark a spot to throw the ball at your target from. Do 3 forward rolls then immediately return to your throwing spot and throw a ball (soccer style) at the targett 5 times. For every time you miss do 5 pushups and 10 squats. Then try it again. If you hit your spot all 5 times take 1 big step away from the wall and try again.

For extra credit try kicking the soccer ball rather than throwing it


Posted by Jeff Martin on 01/31

 




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