Monday, February 2nd 2009

CrossFit Kids - Pull up progressions



Kipping and pull up progressions at the CrossFit Kids cert.

Next kids cert is March 7-8th

Buy in
Big Dawgs and The Porch:
2:00 Jump rope
2 x
20 Box jumps
10 Side to side burpees

Pack and Puppies:
2:00 Jump rope
2 x
15 Box jumps
5 Side to side burpees

Big Dawgs:
5 Rounds

Max Pull ups
30 Squats

Rest 2:00 between rounds

Pack:
3 Rounds

Max Beginner or Assisted Pull ups
25 Squats

Rest 2:00 between rounds

Puppies:
3 Rounds

Max Beginner or Assisted Pull ups
15 Squats

Rest 2:00 between rounds

Cash out
Big Dawgs and The Porch:
Play with frog stands and handstands for at least 5:00

Pack and Puppies:
Play with frog stands and handstands for at least 5:00

Tuesday, February 3rd 2009

CrossFit Kids - Future Trainer



Rare CrossFit Kids - Fredericksburg

Big Dawgs and The Porch:
For 5:00 practice cartwheels and L-sits then do
30 Box Jumps
20 squats
10 push ups

Pack and Puppies:
For 5:00 practice cartwheels and L-sits then do
20 Box Jumps
10 squats
5 push ups

"Duncan"

Big Dawgs:
5 Rounds

5 Pull Overs
10 Handstand Push ups

The Porch:
3 Rounds

5 Pull Overs
10 Handstand Push ups

Pack:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Barrier Handstand Push ups

Puppies:
3 Rounds

3 Pull Overs or Kick Overs (assisted okay)
5 Bridged Handstand Push ups

Cash out
Big Dawgs and The Porch:
3 Cartwheels
20 Toes to Bar
3 Cartwheels
20 Knees to Elbows

Pack and Puppies:
3 Cartwheels
10 Toes to Bar (or progressions)
3 Cartwheels
10 Knees to Elbows (or progressions)

Wednesday, February 4th 2009

CrossFit Kids - Skill Day



At CrossFit Kids we use our rest days to practice skill work. Today we would like you to spend 5:00 practicing handstands.

Thursday, February 5th 2009

CrossFit Kids, Children, Youth and Teens



CrossFit Kids Certified Trainer, Heather Hodges, runs a demo
CrossFit Kids class at Next Generation CrossFit in Tulsa, OK.

For time:

Big Dawgs, Porch and Pack
AMRAP in 15 minutes
Sprint 50M
5 burpees

Puppies
AMRAP in 10 minutes
Sprint 50M
5 burpees or sprawls

Friday, February 6th

CrossFit Kids - L-Sits



CrossFit Kids - Arden Hills Swimming

Buy in
Big Dawgs and The Porch:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups

Pack and Puppies:
2 x
5 Forward rolls
5 Push ups
5 Handstand Attempts
5 Pull ups (beginner or assisted okay)

Big Dawgs:
Using 25-30# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Porch:
Using 20-25# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

The Pack:
Using 10# dumbbells do:

1 squat clean + 8 push jerks
2 squat cleans + 7 push jerks
3 squat cleans + 6 push jerks
4 squat cleans + 5 push jerks
5 squats clean + 4 push jerks
6 squat cleans + 3 push jerks
7 squat cleans + 2 push jerks
8 squat cleans + 1 push jerk

Puppies:
Using 3-5# dumbbells do:

1 squat cleans + 6 push jerks
2 squat cleans + 5 push jerks
3 squat cleans + 4 push jerks
4 squats clean + 3 push jerks
5 squat cleans + 2 push jerks
6 squat cleans + 1 push jerks


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

Pack and Puppies:
30 seconds total L-sit

Saturday, February 7th 2009

CrossFit Kids - Wee Kempie



Buy in
Big Dawgs and The Porch:
2 times through
20 side to side hops over small barrier
20 sit ups

Pack and Puppies:
2 times through
10 side to side hops over small barrier
10 sit ups


Big Dawgs:
Squats
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

The Porch:
Squats
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20

Pack:
Squats
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:
Squats
16-14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14-16

Buttercups:
Squats
14-12-10-8-6-4-2
Beginner Pull ups
2-4-6-8-10-12-14


Cash out
Everyone:
Practice Cartwheels and handstands for 5 minutes

Sunday, February 8th 2009

CrossFit Kids - CrossFit Games 2019



Today with a broomstick or pvc, practice your deadlift for 5:00 then spend another 5:00 having a parent or coach spot you while you practice handstands and handstand walking.

Monday, February 9th 2009

CrossFit Kids - Forging the Future of Fitness



"Jackie"

Big Dawgs

Row 1000M
50 Thrusters 45#
30 Pull ups

Porch
Row 1000M
50 Thrusters 35#
30 Pull ups

Pack
Row 500-750M
35 Thrusters 20# - 25#
20 Pull ups/ or Beginner Pull ups

Puppies
Row 250-500M
25 Thrusters PVC - 15#
15 Beginner Pull ups

Tuesday, February 10th 2009

CrossFit Kids - Pull up progressions



CrossFit Kids - Fort Bragg

Buy in
Big Dawgs and The Porch:
2 x
5 Forward rolls
10 Push ups
15 Squats
1 Max Handstand Hold

Pack and Puppies:
2 x
3 Forward rolls
6 Push ups
9 Squats
1 Max Handstand Hold

Big Dawgs:
15-12-9
Handstand Push ups
Pull ups
30-24-18
Box Jumps, 24"

The Porch:
15-12-9
Barrier assisted handstand push ups
Pull ups
30-24-18
Box Jumps, 20"

Pack:
12-9-6
Bridged handstand push ups on feet
Pull ups or assisted pull ups
24-18-12
Box Jumps, 15"

Puppies:
12-9-6
Bridged handstand push ups on knees
Pull ups (Beginner or assisted okay)
24-18-12
Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
Max Handstand hold

Pack and Puppies:
Max Handstand hold

Wednesday, February 11th 2009

CrossFit Kids - Pull ups



Buy in
Big Dawgs and the Porch:
Spend 5:00 practicing monkey hangs and handstands

Pack and Puppies:
Spend 5:00 practicing monkey hangs and handstands

'Wee Kempie'

Big Dawgs:
Row 1000
30 Clean and Jerks, 45#
Row 750
20 Clean and Jerks, 45#
Row 500
10 Clean and Jerks, 45#

The Porch:
Row 1000
30 Clean and Jerks, 25-35#
Row 750
20 Clean and Jerks, 25-35#
Row 500
10 Clean and Jerks, 25-35#

Pack:
Row 750
30 Clean and Jerks, 10-15#
Row 500
20 Clean and Jerks, 10-15#
Row 250
10 Clean and Jerks, 10-15#

Puppies:
Row 500
30 Clean and Jerks, pvc-5#
Row 250
20 Clean and Jerks, pvc-5#
Row 125
10 Clean and Jerks, pvc-5#

Cash out
Big Dawgs and The Porch:
3 x
Bear Crawl 30 M
5 Handstand attempts

Pack and Puppies:
3 x
Bear Crawl 20 M
5 Handstand attempts

Thursday, February 12th 2009

CrossFit Kids - CrossFit Kids & CrossFit Teens Weight Training



New CFK Affiliates CrossFit Kids - Texas

Skill Day - Practice Superman to Hollow Rock lateral rolls for five minutes.
Start in the Superman position - on your stomach back arched hands and feet outstretched and 4-6 inches off the ground,
then roll over your side into the opposite hollow rock position, on your back with stomach hollowed hands and feet outstretched
and 4-6 inches off the ground. Pick a large area to practice this 30-40M.

Friday, February 13th 2009

CrossFit Kids - It has to be fun to be fun!



CrossFit Kids - Oceanside does it right!
Kids Fitness that is BIG FUN
Broad - Inclusive - General and Fun

Buy in
Big Dawgs, The Porch, Pack and Puppies:
2 x
3 Max L-sits
5 Handstand attempts


Big Dawgs:
30-20-10
Box Jumps, 24"
Hang Power Snatch, 45-55#
Burpees

The Porch:
30-20-10
Box Jumps, 20"
Hang Power Snatch, 25-35#
Burpees

Pack:
20-15-10
Box Jumps, 15-20"
Hang Power Snatch, 10-15#
Burpees

Puppies:
20-15-10
Box Jumps, 12"
Hang Power Snatch, pvc -5#
Burpees


Cash out:
Big Dawgs, The Porch, Pack and Puppies:
For at least 10:00 play with
Cartwheels
L-sit walks (on the ground perform an L-sit, move forward a few inches to a foot or so. Drop back to the ground and repeat.)

Saturday, February 14th 2009

CrossFit Kids - Deadlift



Buy in:
Big Dawgs and The Porch:
For 7:00
Run 200 M
5 Cartwheels
10 seconds L-sits

Pack and Puppies:
For 5:00
Run 200 M
3 Cartwheels
10 seconds L-sits


'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


Everyone:
Max handstand hold
play with forward rolls for 2:00
Max monkey hang

Sunday, February 15th 2009

CrossFit Kids - Preschool



Buy in
Big Dawgs and The Porch:
2 x
Burgener Warm up
then
10 Forward Rolls
10 Cartwheels
Partitioned in any way you would like.

Pack and Puppies:
Burgener Warm up
then
5 Forward Rolls
5 Cartwheels
Partitioned in any way you would like.

Big Dawgs:
21-15-9

Overhead squats, 45#
Pull ups

The Porch:
15-12-9

Overhead squats, 25-35#
Pull ups

Pack:
21-15-9

Overhead squats,10-15#
Pull ups

Puppies:
21-15-9

Overhead squats, PVC pipe - 5#
Beginner Pull ups

Buttercups:
15-12-9

Overhead Squats, PVC pipe
Beginner Pull ups


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

Pack and Puppies:
30 seconds total L-sit

Monday, February 16th 2009

CrossFit Kids - Play day!



Today play animal walk tag with some friends.

Tuesday, February 17 2009

CrossFit Kids - HSPU



Five year old "mrb", does HSPU progressions.

Big Dawgs
Maximum Becks Burpees in 15 minutes. How many meters did you go ?

Pack
Maximum Beck's Burpees in 10 minutes. How many meters did you go ?

Puppies
Maximum Beck's Burpees or Squat Thrust + broad jump in 7 minutes.
How many meters did you go ?


Beck's Burpees invented by our friend Mark Beck of CrossFit Manchester are burpees with a broad jump
instead of a vertical jump.

_________________________________________________________
CFK and Teens - Open Competition ”Jackie” February 21st, 2009
Prize will be free attendance at a CrossFit Kids Certification Seminar,
one adult and competitor. *Must register/some restrictions apply
One prize will be given in each category.
Enter a category ( Big Dawgs, Porch, Pack or Puppies) by capacity and exposure not age.
( Age will be considered in judging)
Workout must be done on or before Feb 21st. Submit video.
Video is required to claim prize for all categories.
Submissions should be emailed to .(JavaScript must be enabled to view this email address)
Include, Name, Age, affiliate (if applicable) contact information and category entered.

"Jackie"
Big Dawgs
Row 1000M
50 Thrusters 45#
30 Pull ups

Porch
Row 1000M
50 Thrusters 35#
30 Pull ups

Pack
Row 500-750M
35 Thrusters 20# - 25#
20 Pull ups/ or Beginner Pull ups

Puppies
Row 250-500M
25 Thrusters PVC - 15#
15 Beginner Pull ups

SUBSTITUTIONS FOR ROWING
Unfortunately we cannot have "winners" in sub categories for prizes, but we can show/announce winners in sub categories with final results postings...

Substitutions are as follows:
1000M = 100SDHP
750M = 75 SDHP
500M = 50 SDHP
250M = 25 SDHP

weight for SDHP is same as thruster weight used.

3-2-1 GO !

Wednesday, February 18th 2009

CrossFit Kids - Tire sits



Buy in:
Big Dawgs and The Porch:
3 rounds
5 Push ups
10 Toes to Bar
15 squats
1 L-sit

Pack and Puppies:
2 rounds
3 Push ups
6 Toes to Bar
9 squats
1 L-sit

"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:
2 x
5 Forward rolls
10 Handstand attempts

Pack and Puppies:
2x
3 Forward roll
6 Handstand attempts

Thursday, February 19th 2009

CrossFit Kids - Learn and play new sports!



Connor's OHS Race at the CrossFit Kids Cert - (wmv) (mov)
Do you think you can take him? Find out at the next CrossFit Kids cert being held at CrossFit Kids - Marina in Huntington Beach


Buy in
Big Dawgs and The Porch:
3 x
Burgener warm up

Pack and Puppies:
2 x
Burgener warm up


"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
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

Friday, February 20th 2009

CrossFit Kids - Skill Day



"Angry Gorilla"
CrossFit Kids - Teaching the Deadlift
CrossFit Journal

Today practice handstands holds and frog stands!

Saturday, February 21st 2009

CrossFit Kids - Peekaboo



Buy in
Big Dawgs and the Porch:
2 x
200 M run
5 HSPU
max L-sit

Pack and Puppies:
2 x
100 M run
5 Bridged or Barrier Assisted HSPU
max L-sit

Big Dawgs:
21-15-9
Burpees
Pull ups
Box Jumps, 24

Pack:
15-12-9
Burpees
Pull ups (Assisted or Beginner okay)
Box Jumps,15-20"

Puppies:
15-12-9
Burpees
Pull ups (Assisted or Beginner okay)
Box Jumps,12"

Cash out
Everyone:
Max Handstand Hold

Sunday, February 22nd, 2009

CrossFit Kids - Sled Pull or Sled Drag



Big Dawgs
100 Burpees for time

Pack
75 Burpees for time

Puppies
50 Burpees for time

Buttercups
25 Burpees for time

Monday, February 23rd 2009

CrossFit Kids - Muscle up



Buy in
Big Dawgs and Pack:
2 rounds
20 side to side barrier hops
2:00 min double under practice

Pack and Puppies:
2 rounds
20 side to side barrier hops
2:00 min double under practice


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.

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.

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.

Cash out:
Big Dawgs and The Porch:
20 supermans
20 sit ups
20 supermans
20 knees to elbows

Pack and Puppies:
20 supermans
20 sit ups
20 supermans
20 knees to elbows

Tuesday, February 10th 2009

CrossFit Kids - Dumbbell Front squats



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.

Wednesday, February 25th 2009

Crossfit Kids - Tire Flips




Buy In
Big Dawgs and The Porch:
2x
2:00 Double under practice
35 Sit ups

Pack and Puppies:
2x
2:00 Jump rope
15 Sit ups

Big Dawgs:
21-15-9

Deadlifts (55-65#)
Push ups

The Porch:
21-15-9

Deadlifts (35-45#)
Push ups

Pack:
21-15-9

Deadlifts (15- 25#)
Push ups

Puppies:
15-12-9

Deadlifts (10-15#)
Push ups

Cash out
Cash out
Big Dawgs and The Porch:
5 minutes handstand practice

Pack and Puppies:
5 minutes frog stand practice

Thursday, February 26th 2009

CrossFit Kids - Learn and play new sports!



CrossFit Kids - West Virginia

Big Dawgs and The Porch:
2x
50ft. Bear crawl
16 push ups
50ft. Bear crawl
8 T- push ups

Pack and Puppies:
2x
30 ft. Bear crawl
8 push ups
30 ft. Bear crawl
4 T- push ups


Before you begin today measure a max broad jump. We are going to be broad jumping today and we want your best effort. In the workout your broad jumps should be very close to your best effort.

Big Dawgs:
5 rounds

3 Broad jumps
6 Hang Power Snatches, 45#
9 Overhead Squats, 45#

The Porch:
5 rounds

3 Broad jumps
6 Hang Power Snatches, 25-35#
9 Overhead Squats, 25-35#

Pack:
5 rounds

3 Broad jumps
6 Hang Power Snatches, 10-15#
9 Overhead Squats, 10-15#

Puppies:
5 rounds

3 Broad jumps
5 Hang Power Snatches, pvc-5#
7 Overhead Squats, pvc-5#

Cash out
Big Dawgs and The Porch:
30 sec. total L - sits
25 Sit ups
30 sec. total L - sits

Pack and Puppies:
15 sec. total L - sits
15 Sit ups
15 sec. total L - sits

Friday, February 27th 2009

CrossFit Kids - L Sits



Buy in
Big Dawgs and The Porch:
3 x
100 M run
25 Box Jumps
Max L-sit

Pack and Puppies:
2 x
50 M run
15 Box Jumps
Max L-sit

Big Dawgs:
3 rounds
5 Forward roll/Burpees (a forward roll followed by a burpee)
10 Dumbbell Push Press, 25# Dumbbells
20 Squats

The Porch:
3 rounds
5 Forward roll/Burpees (a forward roll followed by a burpee)
10 Dumbbell Push Press, 20# Dumbbells
20 Squats

Pack:
3 rounds
3 Forward roll/Burpees (a forward roll followed by a burpee)
6 Dumbbell Push Press, 10-15# Dumbbells
12 Squats

Puppies:
3 rounds
3 Forward roll/Burpees (a forward roll followed by a burpee)
6 Dumbbell Push Press, 3-5# Dumbbells
12 Squats

Big Dawgs and The Porch:
2 times through
20 side to side hops over small barrier
20 sit ups

Pack and Puppies:
2 times through
10 side to side hops over small barrier
10 sit ups

Saturday, February 28th 2009

CrossFit Kids - Skill Day




CrossFit Kids - Texas

Today practice rolls both backwards and forwards! Here is a link to a description and videos of different rolls.
Drills and Skills

Sunday, March 1st 2009

CrossFit Kids - Fun



CrossFit Kids - Rainier

Buy in
Big Dawgs and The Porch:
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Pack and Puppies:
10 Hanging leg raises
10 Squats
10 Hanging leg raises
10 Squats


Big Dawgs:
21-15-9

Box Jumps
Front Squats, 45#
Pull ups

The Porch:
21-15-9

Box Jumps
Front Squats, 25-35#
Pull ups

Pack:
21-15-9

Box Jumps
Front Squats, 10-15#
Pull ups (beginner or assisted okay)

Puppies:
15-12-9

Box Jumps
Front Squats, pvc-5#
Pull ups (beginner or assisted okay)

Cash out
Big Dawgs and The Porch:
3 x each arm
One arm hang for time

Pack and Puppies:
3 x each arm
One arm hang for time

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