Saturday, May 2nd 2009

CrossFit Kids - Squat

CrossFit Kids action

The whether it is an air squat, a front squat or and overhead squat, bottom of the squat is when your hip travels clearly below the top of your knee.

Buy in
Big Dawgs and The Porch:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Pack and Puppies:
2 rounds
20 side to side barrier hops
5 Handstand attempts

Big Dawgs:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 35 m, spring up and run 200 M
15 Deadlifts (55-65#)
15 Ring Dips

The Porch:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 35 m, spring up and run 200 M
15 Deadlifts (35-45#)
15 Ring Dips (Bar dips okay)

Pack:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 25 m, spring up and run 100 M
12 Deadlifts (15-25#)
12 Dips (Bench dips or assisted okay)

Puppies:
3 Rounds

Single max effort broad jump as soon as you land bear crawl 25 m, spring up and run 50 M
10 Deadlifts (5-10#)
10 Dips (Bench dips or assisted okay)

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

Pack and Puppies:
2-5 minutes frog stand practice

Skill day Brain Teaser answer:
28

Posted by Jeff Martin on 05/01

Sunday, May 3rd 2009

Crossfit Kids - Skill Day

CrossFit Kids action

Keegan jumps in and out

Today spend 5:00 practicing handstand and back bends.

CrossFit Kids Combatives (wmv) (mov)

Skill Day Brain Teaser:
Four men and four women are shipwrecked on a desert island. Eventually each one falls in love with one another, and is himself loved by one person. John falls in love with a girl who is in love with Jim. Arthur loves a girl who loves the man who loves Ellen. Mary is loved by the man who is loved by the girl who is loved by Bruce. Gloria hates Bruce and is hated by the man whom Hazel loves. Enigma: Who loves Arthur?

National Geographic:
All About Big Cats


Posted by Jeff Martin on 05/02

Monday, May 4th 2009

CrossFit Kids - Top of the Squat

CrossFit Kids action

Whether the squat is an air squat, front squat or overhead squat the top of the squat (or the finish position) is when your hips and knees return to full extension. Even our youngest kids understand that when doing a workout they cannot count a rep of any type of squat unless their hips go below parallel and they return to this position, standing up with their hips and knees in full extension.


Buy in:
Big Dawgs and The Porch:
2 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

Big Dawgs
Set up a small barrier (8-12") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

5 Rounds

20 Jump over burpees
15 Overhead squats, 45#

The Porch:
Set up a small barrier (8-12") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

5 Rounds

20 Jump over burpees
15 Overhead squats, 25-35#

Pack:
Set up a small barrier (6-8") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

4 Rounds

15 Jump over burpees
10 Overhead squats, 10-15#

Puppies:
Set up a small barrier (6-8") to do jump over burpees. Begin on one side do a burpee, but instead of jumping straight up, jump over the barrier.

3 Rounds

12 Jump over burpees
10 Overhead squats, pvc-5#

Cash out
Big Dawgs and The Porch:
2 x
3 Skin the Cats
10 Handstand attempts

Pack and Puppies:
2x
3 Skin the Cats (with assist)
6 Handstand attempts


Posted by Jeff Martin on 05/03

Tuesday May 5th, 2009

CrossFit Kids - Balance and Flexibilty

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 10 Side to side hop over a small barrier

Big Dawgs:
3 Rounds
Sprint 50 M
Bear Crawl 50 M

Pack:
3 Rounds
Sprint 50 M
Bear Crawl 25 M

Puppies:
3 Rounds
Sprint 25 M
Bear Crawl 15 M

Cash out
Big Dawgs and The Porch:
2 x
3 Skin the cats
6 Knees to elbows
12 Toes to bar

Pack and Puppies:
2 x
3 Skin the cats (assisted)
6 Knees to elbows (or progressions)
12 Toes to bar (or progressions)

Posted by mikki martin on 05/04

Wednesday May 6th 2009

CrossFit Kids- Post workout Games = BIG Fun !

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
Inch worm walk, 25 feet => 2 Forward rolls => 15 Lunges

Pack and Puppies:
Inch worm walk, 10 feet => 2 Forward rolls => 10 Lunges

Big Dawgs:
3 Rounds

Run 400 M
35 Push ups

The Porch:
3 Rounds

Run 400 M
25 Push ups

Pack:
3 Rounds

Run 200 M
25 Push ups

Puppies:
3 rounds

Run 100 M
15 Push ups

Buttercups:
3 rounds

Run 50 M
15 Push ups

Rest 5:00

Pack => Big Dawgs
50 squats for time

Buttercups => Puppies
25 squats for time

It is critical that range of motion be preserved. For the squat, hips must be below the top of the knee at the bottom of the squat and fully extended at the top. For the push up the chest must touch the ground in the bottom position. In the top position the elbows must be fully extended and the shoulders activated, or pushing against the load. Range of motion can be compared to the length of a run. If you are racing someone 200 m and they only run 190 m they didn't run the same race that you did, and their time would not count. Range of motion is critical, not only to ensure proper movement but to compare work and times as well.

Cash out
Big Dawgs:
1:00 Total L-sit

Pack and Puppies:
30 seconds Total L-sit
Posted by mikki martin on 05/05

Thursday, May 7th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice forward rolls and planks.

Skill Day Brain Teaser:
A boy leaves his house one summer day, and began to run into the woods to his grandmother's house which is on the other side of the woods. It should also be known that the boy reached his grandmother's house. How far did the boy run into the woods?

School House Rock:
The Preamble


Posted by Jeff Martin on 05/06

Friday, May 8th 2009

CrossFit Kids - Hangin' around

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
1 Backwards roll
3 Forward rolls
6 push ups
9 squats

Pack and Puppies:
2x
1 Backwards roll
3 Forward rolls
6 push ups
9 squats

Big Dawgs:
3 Rounds

5 Cartwheels
10 Cleans, 45-55#

The Porch:
3 Rounds

5 Cartwheels
10 Cleans, 25-35#

Pack:
3 Rounds

5 Cartwheels
10 Cleans, 10-15#

Puppies:
3 Rounds

5 Cartwheels
10 Cleans, pvc-10#

Cash out:
Big Dawgs and The Porch:
5:00 handstand training

Pack and Puppies:
5:00 handstand training



Posted by Jeff Martin on 05/07

Saturday, May 9th 2009

CrossFit Kids - Happy Birthday!

CrossFit Kids action

CrossFit Kids - Agoge (Montrose) celebrates their 1st year!

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:
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:
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 05/08

Sunday May 10th 2009

CrossFit Kids - CrossFit Preschool

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
5 Forward rolls => Angry gorilla walk 30 Feet => Lunge 30 Feet

Pack and Puppies:
3 Forward rolls => Angry gorilla walk 20 Feet => Lunge 20 Feet

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
1:00 total L-sit
:30 total Superman hold

Pack and Puppies:
2 x
:30 total L-sit
:15 total Superman hold

Skill Day Brain Teaser Answer:
You can only run into a forrest half way, then you are running out.
Posted by Jeff Martin on 05/09

Monday, May 11th 2009

CrossFit Kids - Kipping Pull ups

CrossFit Kids action

CrossFit Kids - Park City

Skill Day Brain Teaser:
You want to send a valuable object to a friend. You have a box which is more than large enough to contain the object. You have several locks with keys. The box has a locking ring which is more than large enough to have a lock attached. But your friend does not have the key to any lock that you have. Note that you cannot send a key in an unlocked box, since it might be copied. How is this done?

Star Trek the movie came out this week. Now there is news that two research teams have made a cloaking device.
http://news.nationalgeographic.com/news/2009/05/090506-cloaking-device-star-trek.html


Posted by Jeff Martin on 05/10

Tuesday, May 12th 2009

CrossFit Kids - SoCal Qualifiers

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 rounds
5 Pull over/Roll over combos
10 Squats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
10 Squats

Big Dawgs:
Every minute on the minute for 20 minutes:
10 Thrusters, 45#
10 Pull ups

The Porch:
Every minute on the minute for 20 minutes:
10 Thrusters, 20-30#
10 Pull ups

Pack:
Every minute on the minute for 15 minutes:
10 Thrusters, 10-15#
10 Pull ups (beginner or assisted okay)

Puppies:
Every minute on the minute for 10-12 minutes:
10 Thrusters, pvc-5#
10 Pull ups (beginner or assisted okay)

Cash out
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats (with assistance)



Posted by Jeff Martin on 05/11

Wednesday, May 13th 2009

CrossFit Kids - Power Snatch

CrossFit Kids action

CrossFit Kids take on "Isabel" in this months CrossFit Kids Magazine

Buy in
Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M

Pack and Puppies:
2 x
Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M

"Jumpy Isabel"

Big Dawgs:
30 Box Jumps, 24"
30 Power Snatches, 45#
30 Box Jumps, 24"

The Porch:
30 Box Jumps, 20"
30 Power Snatches, 20-30#
30 Box Jumps. 20"

Pack:
20 Box Jumps, 20"
20 Power Snatches, 10-15#
20 Box Jumps, 20"

Puppies:
15 Box Jumps, 12-15"
15 Power Snatches, pvc-5#
15 Box Jumps, 12-15"

Big Dawgs and The Porch:
25 Sit ups
20 Toes to bar
15 Knees to elbows

Pack and Puppies:
15 Sit ups
10 Toes to bar (or progressions)
5 Knees to elbows (or progressions)

Skill Day Brain Teaser answer:
Attach a lock to the ring. Send it to your friend. They attache their own lock and sends it back. You remove your lock and send it back to
them. They removes their lock.
Posted by Jeff Martin on 05/12

Thursday, May 14th 2009

CrossFit Kids - Clean

CrossFit Kids action

Teaching - Cuing - Remediation in this months CrossFit Kids Magazine available on May 15th. What makes a good cue? When is it necessary to step back and remediate a movement? We discuss this, and in a follow up article next month will track our progress as we work to correct early arm bend in the clean with one of our teens.

Buy in
Big Dawgs and The Porch:
3 x
Alligator walk 25 M => Bear crawl 25 M => Sprint 50 M
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator walk 15 M => Bear crawl 15 M => Sprint 35 M
10 Squats
5 Push ups
Increase the speed of the sprint each round

Big Dawgs and The Porch:
Run 800 M
Max Push ups
Run 800 M

Pack
Run 400 M
Max Push ups
Run 400 M

Puppies:
Run 200 M
Max Push ups (progressions okay)
Run 200 M

Cash out:
Everyone:
Play with forward rolls and cartwheels.


Increase the speed of the sprint each round
Posted by Jeff Martin on 05/13

Friday, May 15th 2009

CrossFit Kids -

CrossFit Kids action

CrossFit East

Skill Day Brain Teaser:
You have two hourglasses--a 4-minute glass and a 7-minute glass. You want to measure 9 minutes. How do you do it?

What are the original Seven Wonders of the World:
National Geographic

Posted by Jeff Martin on 05/14

Saturday, May 16th 2009

CrossFit Kids - CrossFit Preschool

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
Inch worm walk, 25 feet => 2 Forward rolls => 15 Lunges

Pack and Puppies:
Inch worm walk, 10 feet => 2 Forward rolls => 10 Lunges


"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:
1:00 total L-sit

Pack and puppies:
30 seconds total L-sit

Posted by Jeff Martin on 05/15

Sunday, May 17th 2009

CrossFit Kids - NorCal at the CF Kids Cert

CrossFit Kids action

CrossFit NorCal


Buy in
Big Dawgs and The Porch:
2 x
200 M
25 sit ups
100 M
15 Toes to bar

Pack and Puppies:
2 x
200 M
25 sit ups
100 M
15 Toes to bar

"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:
Practice handstands for 5 minutes

Pack and Puppies:
With a parents assistance practice handstands for 5 minutes
Posted by Jeff Martin on 05/16

Monday, May 18th 2009

CrossFit Kids - Deadlift


CrossFit Kids action

Buy In
Run 600M


"Smokey"
Big Dawgs
30 Bear complex for time with 35#

Porch
30 Bear Complex for time with 25#

Pack
30 Bear Complex for time with 15#

Puppies
20 Bear Complex for time with PVC-10#

Bear Complex
Clean from floor, Front Squat, Push Press, Back Squat, Push Press, return to floor = 1 rep
Note : If form is not yet solid, do this workout without the clock, and concentrate on proper form.

Cash Out
Jump Rope 3 minutes
Broad Jump 2 minutes
Tuck Jump 1 minute


Skill Day Brain Teaser answer:
Start both hourglasses. When the 4-minute glass runs out, turn it over (4 minutes elapsed). When the 7-minute glass runs out, turn it over (7 minutes elapsed). When the 4-minute glass runs out this
time (8 minutes elapsed), the 7-minute glass has been running for 1 minute. Turn it over once again. When it stops, 9 minutes have elapsed.
Posted by Jeff Martin on 05/17

Tuesday, May 19th 2009

CrossFit Kids - Skill day

CrossFit Kids action

Keegan gets a double bodyweight deadlift.

Skill Day Brain Teaser:
A man meets two men at two doors. A sign above the two doors says, "One door leads to eternal bliss, while one leads to certain peril. One of these men always lies, while one always tells the truth." You may ask only one question. What question do you ask to be certain that you get to the room with eternal bliss?

Bull Sharks:
National Geographic

Posted by Jeff Martin on 05/18

Wednesday, May 20th 2009

CrossFit Kids - 100 Affiliate locations

CrossFit Kids action

Welcome CrossFit Kids Odyssey CrossFit Kids Affiliate 100!

Buy in
Big Dawgs and The Porch:
3 x
5 Forward rolls
Frog Stand for time

Pack and Puppies:
2 x
3 Forward rolls
Frog Stand for time

"Jenny and Charity"

Big Dawgs:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8' target)

The Porch:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 10-12# (7-8' target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 8-10# (6-7' target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Jerks
9 Wall Ball, 3-5# (5-6' target)

Cash out
Big Dawgs and The Porch:
3 X
3 Roll overs
15 Sit ups

Pack and Puppies:
2 X
3 Roll overs
10 Sit ups


Posted by mikki martin on 05/19

Thursday, May 21st 2009

CrossFit Kids - Tire Jumps

CrossFit Kids action

CrossFit Kids - Fort Bragg

Buy in
Big Dawgs and The Porch:
2 x
Log roll 10 M => Alligator walk 30 M => run 200 M

"Little Brothers"

Big Dawgs:
2 rounds for time
20 Box Jumps
10 Slam Ball, 16-20# Ball
10 Burpees
20 Tuck Jumps
10 Slam Ball, 16-20# Ball
10 Burpees

The Porch:
2 rounds for time
20 Box Jumps
10 Slam Ball, 10-12# Ball
10 Burpees
20 Tuck Jumps
10 Slam Ball, 10-12# Ball
10 Burpees

Pack:
2 rounds for time
20 Box Jumps
10 Slam Ball, 8-10# Ball
10 Burpees
20 Tuck Jumps
10 Slam Ball, 8-10# Ball
10 Burpees

Puppies:
2 rounds for time
10 Box Jumps
5 Slam Ball, 3-5# Ball
5 Burpees
10 Tuck Jumps
5 Slam Ball, 3-5# Ball
5 Burpees

Cash out
Everyone
Use a spotter and play with handstands and handstand walking.



Posted by Jeff Martin on 05/20

Friday, May 22nd 2009

CrossFit Kids - Certification May '09

CrossFit Kids action

CrossFit Kids Certification Seminars


Big Dawg and The Porch:
2 x
200 M run =>2 Forward rolls => 2 Backwards rolls => Alligator walk 30 M =>2 Cartwheels


Pack and Puppies
2 x
100 M run =>2 Forward rolls => 2 Backwards rolls => Alligator walk 20 M =>2 Cartwheels

"Twins"

Big Dawgs
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

45 pound Thruster, 20 reps
20 L-Pull-ups

Porch:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (barrier assisted or bridged on feet)

25-35 pound Thruster, 20 reps
20 Pull-ups

Pack:
Two rounds, of each couplet, for time of:
500 meter Row
10 Handstand Push-ups (barrier assisted or bridged on feet)

10-15 pound Thruster, 20 reps
20 Pull-ups (assisted or beginner okay)

Puppies:
Two rounds, of each couplet, for time of:
250 meter Row
10 Handstand Push-ups (barrier assisted or bridged on knees)

5-10 pound Thruster, 20 reps
10 Pull-ups (assisted or beginner okay)

Big Dawgs and The Porch:
2 x
15 Lateral hops (over small barrier)
5 Cartwheels

Pack and Puppies:
2 x
10 Lateral hops (over small barrier)
3 Cartwheels

Everyone:
Play on the rings or bars

Post time to comments.

Skill Day Brain Teaser answer:
Start both hourglasses. When the 4-minute glass runs out, turn it over (4 minutes elapsed). When the 7-minute glass runs out, turn it over (7 minutes elapsed). When the 4-minute glass runs out this time (8 minutes elapsed), the 7-minute glass has been running for 1 minute. Turn it over once again. When it stops, 9 minutes have elapsed.
Posted by Jeff Martin on 05/21

Saturday, May 23rd 2009

CrossFit Kids - Skill Day

CrossFit Kids action

Today practice a skill from your favorite sport. Shoot baskets, block shots on goal, practice passing etc.. Every five minutes practice handstands for a minute.

Skill Day Brain Teaser:
If there are fifteen crows on a fence and the farmer shoots a third of them, how many are left?

School House Rock:
Interplanet Janet
Posted by Jeff Martin on 05/22

Sunday, May 24th 2009

CrossFit Kids - Balance

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
3 pistols => bear crawl 25 m => sprint 25 m => 2 forward rolls => 2 cartwheels

Pack and Puppies:
3 x
3 pistols (or progressions) => bear crawl 15 m => sprint 15 m => 2 forward rolls => 2 cartwheels


"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:
5 Jumping Bar Muscle ups
5 Roll overs
5 Handstand attempts

Pack and Puppies:
3 Jumping Bar Muscle ups (assisted)
3 Roll overs (assisted)
5 Handstand attempts


Posted by Jeff Martin on 05/23

Monday, May 25th 2009

CrossFit Kids - Sled Drags

CrossFit Kids action

CrossFit Kids - New England

From CrossFit.com
CrossFit Heores - video (wmv) (mov)

Buy in
Big Dawgs and The Porch:
2x
10 squats
10 skin the cat/ pull up combo

Pack and Puppies:
2x
10 squats
5 skin the cat attempts

Big Dawgs:
Run 3 miles

The Porch:
Run 2 miles

Pack:
Run 1 mile

Puppies:
3 rounds of
200 M runs

Cash out:
Big Dawgs and The Porch:
Spend 5 minutes working on bridges and 5 minutes stretching

Pack and Puppies:
Spend 5 minutes working on bridges and 5 minutes stretching



Posted by Jeff Martin on 05/23

Tuesday, May 27th 2009

CrossFit Kids - Burpee fun

CrossFit Kids action

CrossFit Kids - Santa Cruz Central

Buy in
Big Dawgs and The Porch
2 x
200 M
3 Forward Rolls
5 Handstand attempts
9 Squats

Pack and Puppies:
2 x
50 M
3 Forward Rolls
5 Handstand attempts
9 Squats

Big Dawgs:
3 rounds
3 Tree Climbs to 10 feet
10 Handstand Push ups
15 Burpees

The Porch:
3 rounds
3 Tree Climbs to 10 feet
10 Handstand Push ups (Barrier assist okay)
15 Burpees

Pack:
3 rounds
3 Tree Climbs to 6 feet
6 Handstand Push ups (Bridged on feet or knees)
9 Burpees

Puppies:
3 rounds
3 Tree Climbs to 6 feet
6 Handstand Push ups (Bridged on feet or knees)
9 Squat thrusts

* tree climbs be sure to have your parents spot you
** If you don't have a tree do the number of feet required in pull ups or pull up progressions

Cash out:
Big Dawgs and the Porch:
1:00 total T-hold on each side

Pack and Puppies:
30 seconds total T-hold on each side

Skill Day Brain Teaser answer:
None, they all flew away.
Posted by Jeff Martin on 05/25

Wednesday, May 27th 2009

CrossFit Kids - Vault

CrossFit Kids action

Today practice handstands for ten minutes

Skill Day Brain Teaser:
An electric train is traveling southwest at 95 miles per hour, and the wind is blowing north east at 95 miles per hour. In which direction does the smoke blow?

National Geographic:
Holy Cow! That's a giant chess set.






Posted by Jeff Martin on 05/26

Thursday, May 28th 2009

CrossFit Kids - Overhead squats

CrossFit Kids action

Connor vs. Dave Leys at the CrossFit Kids Certification seminar

Keegan Jumps - (wmv) (mov)

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => Lateral shuffle 25 M => 10 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => Lateral shuffle 15 M =>10 Side to side hop over a small barrier


Big Dawgs:
5 Rounds

Bear Crawl 30 M
7 Pull ups

The Porch:
4 Rounds

Bear Crawl 30 M
7 Pull ups

Pack:
3 Rounds

Bear Crawl 20 M
5 Beginner Pull ups

Puppies:
3 Rounds

Bear Crawl 15 M
5 Beginner, Assisted or Jumping Pull ups

Cash out
Big Dawgs and The Porch:
35 Box Jumps
Max set of push ups

Pack and Puppies:
20 Box Jumps
Max set of push ups

Skill Day Brain Teaser answer:
Melissa, you got it right.
Posted by Jeff Martin on 05/27

Friday, May 29th 2009

CrossFit Kids - Box jumps

CrossFit Kids action

CrossFit Kids - Snohomish

Joey gets her first pull up - (wmv) (mov)



Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl 30 M => 10 Tuck jumps => Run 200 M

Pack and Puppies:
2 x
Alligator crawl 30 M => 10 Tuck jumps => Run 100 M


"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

Cash out
Big Dawgs and the Porch:
Play with the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Pack and Puppies:
Play with the following or progressions for the following for 5:00 Minutes.
3 Cartwheels
3 Roll overs
3 Pull overs

Joey demonstrates her WOD.


Posted by Jeff Martin on 05/28

Saturday, May 30th 2009

CrossFit Kids - CrossFit Preschool Planks

CrossFit Kids action


CrossFit Kids - Scottsdale

CrossFit Kids - Scottsdale's first class

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

Posted by Jeff Martin on 05/29

Sunday, May 31st 2009

CrossFit Kids - "I want to be a Stuntwoman when I grow up"

CrossFit Kids action

Keegan flips

Today find a bar and play. Practice your kip, traverse, play with monkey hangs etc....


Skill Day Brain Teaser:
The Lone Ranger rode into town on Friday. He stayed 5 consecutive days and left on Friday. How could this be?

National Geographic:
Bottlenose Dolphins


Posted by Jeff Martin on 05/30

Monday, June 1st 2009

CrossFit Kids - Run

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 x
Army Crawl 25 M => Bear Crawl 25 M => Sprint 50 M

Pack and Puppies:
2 x
Army Crawl 15 M => Bear Crawl 15 M => Sprint 30 M

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

Cash out
Big Dawgs and The Porch:
15 seconds Back bridge
15 seconds L-sit
15 seconds Back bridge
15 Knees to elbows

Pack and Puppies:
10 seconds Back bridge
10 seconds Tuck sit
10 seconds Back bridge
10 Knees ups


Skill Day Brain Teaser Answer:
Brewer figured it out!
Posted by Jeff Martin on 05/31

 




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