Thursday, July 2nd 2009

CrossFit Kids - Play Day

CrossFit Kids action

Today, climb a tree or play CrossFit Kids Freeze Tag with your friends.

Skill Day Brain Teaser:
One day Kerry celebrated her birthday. One day later her older twin brother, Terry, celebrated his birthday. Why?

Posted by Jeff Martin on 07/01

Friday, July 3rd 2009

CrossFit Kids - Everyone needs to stretch

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
Bear crawl 25 M => Alligator crawl 25 M => Sprint 50 M => Long jump => 10 pvc Overhead squats => 10 Ring push ups

Pack and Puppies:
2 x
Bear crawl 15 M => Alligator crawl 15 M => Sprint 35 M => Long jump => 10 pvc Overhead squats => 5 push ups

"Rolling Randy"

Big Dawgs:
75 Power Snatches, 45-55#
Every time you set the bar down do 5 forward rolls.

The Porch:
75 Power Snatches, 25-35#
Every time you set the bar down do 5 forward rolls.

Pack:
50 Power Snatches, 10-15#
Every time you set the bar down do 3 forward rolls.

Puppies:
35 Power Snatches, pvc-5#
Every time you set the bar down do 3 forward rolls.

Cash out:
Big Dawgs and The Porch:
L-sit walk 35 M

Pack and Puppies:
L-sit walk 20 M

Skill Day Brain Teaser Answer:
At the time she went into labor, the mother of the twins was traveling by boat. The older twin, Terry, was born first early on March 1st. The boat then crossed a time zone, and Kerry, the younger twin, was born on February 28th. Therefore, the younger twin celebrates her birthday one day before her older brother.



Posted by Jeff Martin on 07/02

Saturday, July 4th 2009

CrossFit Kids - Dumbbell Clean Thruster

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


"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:
10 Skin the Cats
Max L sit

Pack and Puppies:
5 Skin the Cats (with assistance)
Max L sit
Posted by Jeff Martin on 07/03

Sunday, July 5th 2009

CrossFit Kids - Advanced Kids and Teens Class

CrossFit Kids action

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


"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:
Max Handstand Hold
1:00 total L-sit
Max Handstand Hold

Pack and Puppies:
Max Handstand Hold
45 seconds total L-sit or tuck sit
Max Handstand Hold
Posted by Jeff Martin on 07/04

Monday, July 6th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

"Learn and Play New Sports"

Today practice precision jumps for 10 minutes and then practice cartwheels.
Precision Jumps (wmv) (mov)

Skill Day Brain Teaser:
Why is it better to have round manhole covers than square ones?


Skill Day Brain Game:

CrossFit Kids action

From "The Big Book of Brain Games"
Ivan Moscovich
Posted by Jeff Martin on 07/05

Tuesday, July 7th

CrossFit Kids - What's up?

CrossFit Kids action

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

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


Big Dawgs
AMRAP in 12 minutes

Using 25# dumbbells perform the following from the hang position:

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
=1

The Porch:
AMRAP in 12 minutes

Using 15-20# dumbbells perform the following from the hang position:

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press
=1

Pack:
AMRAP in 10 minutes

Using 8-10# dumbbells perform the following from the hang position:

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press

Puppies:
AMRAP in 8 minutes

Using 3-5# dumbbells perform the following from the hang position:

Clean the weight in your right hand
Clean the weight in your left hand
Press over head then bring it down
Clean the weight in your left hand
Clean the weight in your right hand
Press over head then bring it down
Clean right hand bring it down
Clean left hand bring it down
Clean both hands and press
Clean left hand bring it down
Clean right hand bring it down
Clean both hands and press

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

Pack and Puppies:
5 Skin the Cats (with assistance)
Max L sit
Posted by Jeff Martin on 07/06

Wednesday, July 8th 2009

CrossFit Kids - Sprints

CrossFit Kids action

Big Dawgs and The Porch:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Pack and Puppies:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Big Dawgs:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
8 rounds Tabata Sprints
8 Rounds Tabata Squats
8 Rounds Tabata Sprints on a rower

The Porch:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
6 rounds Tabata Sprints
8 Rounds Tabata Squats
6 Rounds Tabata Sprints on a rower

Pack:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
6 Rounds Tabata Squats
4 Rounds Tabata Sprints on a rower

Puppies:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
4 Rounds Tabata Squats
4 Rounds Tabata Sprints on a rower

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Toes to bar
Max L sit

Pack and Puppies:
35 Sit ups
15 Toes to bar
Max L sit

Posted by Jeff Martin on 07/07

Thursday, July 9th 2009

CrossFit Kids - Overhead squats

CrossFit Kids action

Connor muscle ups and squats (wmv) (mov)

Buy in
Everyone:
Practice kips and swings on a bar

Big Dawgs:
30 Muscle ups
50 Box Jumps, 24"

The Porch:
10 Muscle ups
10 Jumping Muscle ups
50 Box Jumps, 20"
or
10 Jumping Muscle ups
10 Seated Muscle ups
50 Box Jumps, 20"

Pack:
15 Seated Muscle ups
35 Box Jumps, 20"

Puppies:
15 Squat Muscle ups
25 Box Jumps, 12-15"

Buttercups:
10 Assisted Muscle ups
20 Box Jumps, 12"

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
Everyone:
5 minutes practice squat form.
Posted by Jeff Martin on 07/08

Friday, July 10th 2009

Crossfit Kids - Play Day!

CrossFit Kids action

Today get outside and have some fun. Go to a playground, climb a tree, get some friends together to play CrossFit Kids kick the can, dodge ball or hide and seek!

CrossFit Kids Play Day Brain Teaser:
Use the digits 1, 2, 3, 4, 5 and 6 once only, in this multiplication sum to make it correct.


? ?
x ?
-------
? ? ?

Posted by Jeff Martin on 07/09

Saturday, July 11th 2009

Crossfit Kids - Deadlift

CrossFit Kids action

Good luck at the CrossFit Games Kallista!


Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>15 Toes to bar

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>15 Toes to bar

Shuttle run fun

Big Dawgs:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three total rounds.
The stations are:
1. Med Ball throw for Height, 10# (Reps)
2. Power Snatch, 25-45# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 15-20# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.

Pack:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds.
The stations are:
1. Med Ball throw for Height,6-8# (Reps)
2. Power Snatch, 10-15# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 5-10# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.


Puppies:

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds.
The stations are:
1. Med Ball throw for Height, 3-5# (Reps)
2. Power Snatch, pvc-5# (Reps)
3. Side to Side Hurdle Jumps (Reps)
4. Dumbbell Thrusters, 3-5# (Reps)
5. 30 Foot Shuttle Run (Reps)

One minute rest between rounds. Count total reps for score.

Cash out
Big Dawgs and The Porch
3 x
10 Ring rows
Max Plank on elbows

Pack and Puppies:
2 x
10 Ring rows
Max Plank on elbows
Posted by Jeff Martin on 07/10

Sunday, July 12th 2009

CrossFit Kids - Push ups in the grass

CrossFit Kids action


Buy In
Big Dawgs and The Porch:
2:00 Double under practice
200 M run
2:00 Double under practice

Pack and Puppies:
2:00 Double under practice
200 M run
2:00 Double under practice


'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:
Alternate between L-sits and Superman holds for a total of 2:00.

Pack and Puppies:
Alternate between L-sits and Superman holds for a total of 2:00.
Posted by Jeff Martin on 07/11

Monday, July 13th 2009

CrossFit Kids - Sprints

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 rounds
Bear crawl 25 M => 2 Forward rolls => Sprint 50 M => High knee skip 50 M => Jump => Stick the landing on one leg and balance for 15 seconds

Pack and Puppies:
3 rounds
Bear crawl 15 M => 2 Forward rolls => Sprint 35 M => High knee skip 35 M => Jump => Stick the landing on one leg and balance for 15 seconds

"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:
Max Handstand hold
Max One arm hang
Max Handstand hold
Max One arm hang
Posted by Jeff Martin on 07/12

Tuesday, July 14th 2009

CrossFit Kids - Skill Day - Play Day

CrossFit Kids action

Today practice handstands and rolls, then find a few friends and play kick the can or CrossFit Freeze Tag.

Skill Day Brain Teaser:
A boat is at anchor. Over the side hangs a rope ladder with rungs a foot apart. The tide rises at a rate of 10 inches per hour. At the end of six hours, how much of the rope ladder will remain above water, assuming that 10 feet were above the water when the tide began to rise?
Posted by Jeff Martin on 07/13

Wednesday, July 15th 2009

CrossFit Kids - Jump

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
1 Jumping Bar muscle up => 2 Forward rolls => Inch worm walk, 25 feet => 2 Forward rolls => Run 100 M

Pack and Puppies:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => 2 Forward rolls => Run 50 M

"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

Cash out
Big Dawgs and The Pack:
3 Skin the cats
3 Roll overs
30 seconds Wallabys

Pack and Puppies:
3 Skin the cats (assisted)
3 Roll overs (assisted)
30 seconds Wallabys

Wallabys (wmv) (mov)
Posted by Jeff Martin on 07/14

Thursday, July 16th 2009

CrossFit Kids - School programs

CrossFit Kids action

From July's CrossFit Kids Magazine "Rolling Randy" - (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x
Bear crawl 10 M => Bear crawl backwards 10 M => Bear crawl to the right 10 M => Bear crawl to the left 10 M => Sprint 50 M => 5 Handstand attempts => 10 Squats

Pack and Puppies:
3 x
Bear crawl 10 M => Bear crawl backwards 10 M => Bear crawl to the right 10 M => Bear crawl to the left 10 M => Sprint 35 M => 2 Handstand attempts => 10 Squats

Big Dawgs:
5 rounds

200m
20 Back extensions or supermans
20 Toes-to-bar

Pack:
4 rounds

200m
15 Back extensions or supermans
15 Toes-to-bar

Puppies:

4 rounds

100m
10 Back extensions or supermans
10 Knees-to-elbows or knee-ups

Buttercups:
3 rounds

100m
10 Back extensions or supermans
10 Knee-ups

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





Posted by Jeff Martin on 07/15

Friday, July 17th 2009

CrossFit Kids - Champ!

CrossFit Kids action

Cami wins the Schoolage Nationals!

Keegan demonstrates the Bear crawl L pattern (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x
Bear crawl L pattern x 2 => Sprint 25 M => Back pedal 25 M => 10 squats => 10 push ups

Pack and Puppies:
2 x
Bear crawl L pattern x 2 => Sprint 15 M => Back pedal 15 M => 10 squats => 5 push ups

Big Dawgs:
21-15-9

Rock up squats
Handstand Push ups
Pull ups

The Porch:
21-15-9

Rock up squats
Handstand Push ups (or progression)
Pull ups

Pack:
15-12-9

Rock up squats
Handstand Push ups (or progression)
Pull ups (assisted or progressions okay)

Puppies:
12-9-6

Rock up squats
Handstand Push ups (or progression)
Pull ups (assisted or progressions okay)

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

Pack and Puppies:
1:00 total time L-sit

View the CrossFit Kids exercise and demo page for videos of Bear Crawl L pattern, HSPU progressions and Rock Up Squats.
Posted by Jeff Martin on 07/16

Saturday, July 18th 2009

CrossFit Kids - Support overhead

CrossFit Kids action

CrossFit Kids Freeze Tag (wmv) (mov)

Today practice forward and backward rolls then play CrossFit Freeze Tag with some friends.

Skill Day Brain Teaser:
You throw away the outside and cook the inside. Then you eat the outside and throw away the inside. What did you eat?



Posted by Jeff Martin on 07/17

Sunday, July 19th 2009

CrossFit Kids - CrossFit Games 2019

CrossFit Kids action

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl 25 M => => 50 M Sprint => 5 Side to side hop over a small barrier

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl 15 M => 30 M Sprint =>10 Side to side hop over a small barrier

Big Dawgs:
4 rounds
3 Tree Climbs to 10 feet
10 Push ups
15 Squats

The Porch:
3 rounds
3 Tree Climbs to 10 feet
10 Push ups
15 Squats

Pack:
3 rounds
3 Tree Climbs to 6 feet
10 Push ups
15 Squats

Puppies:
3 rounds
3 Tree Climbs to 6 feet
6 Push ups
9 Squats

* 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
Posted by Jeff Martin on 07/18

Monday, July 20th 2009

CrossFit Kids - Practice the Olympic lifts

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Buy in
Big Dawgs and The Porch:
3 x
Bear crawl 25 M => Alligator crawl => 25 M => Spring 50 M => Long jump => 10 pvc Overhead squats => 10 Ring push ups

Pack and Puppies:
2 x
Bear crawl 15 M => Alligator crawl => 15 M => Spring 35 M => Long jump => 10 pvc Overhead squats => 5 push ups

Big Dawgs:
3 rounds
5 Forward rolls
15 Split snatches, 45#

The Porch:
3 rounds
5 Forward rolls
15 Split snatches, 25-35#

Pack:
3 rounds
3 Forward rolls
12 Split snatches, 10-15#

Puppies:
3 rounds
3 Forward rolls
10 Split snatches, pvc-5#

Cash out:
Big Dawgs and The Porch:
30 seconds wallabys
Max handstand hold
30 seconds plank hold on elbows

Pack and Puppies:
15 seconds wallabys
Max handstand hold
15 seconds plank hold on elbows


Posted by Jeff Martin on 07/19

Tuesday, July 21st 2009

CrossFit Kids - Pull ups

CrossFit Kids action


Big Dawgs and The Porch:
3 x or 5:00
2 Bear crawl L patterns => Run 50 M => 10 squats => Run 50 M => 10 Push ups

Pack and Puppies:
3 x or 5:00
2 Bear crawl L patterns => Run 35 M => 10 squats => Run 35 M => 5 Push ups

Big Dawgs:
21 Overhead squats, 45#
21 Pull ups
Run 400 M
15 Overhead squats, 45#
15 Pull ups
Run 400 M
9 Overhead squats, 45#
9 Pull ups

The Porch:
21 Overhead squats, 25-35#
21 Pull ups
Run 400 M
15 Overhead squats, 25-35#
15 Pull ups
Run 400 M
9 Overhead squats, 25-35#
9 Pull ups

Pack:
15 Overhead squats, 10-15#
15 Pull ups (beginner or assisted okay)
Run 400 M
12 Overhead squats, 10-15#
12 Pull ups (beginner or assisted okay)
Run 400 M
9 Overhead squats, 10-15#
9 Pull ups (beginner or assisted okay)

Puppies:
15 Overhead squats, pvc-5#
15 Pull ups (beginner or assisted okay)
Run 400 M
12 Overhead squats, pvc-5#
12 Pull ups (beginner or assisted okay)
Run 400 M
9 Overhead squats, pvc-5#
9 Pull ups (beginner or assisted okay)

Cash out
Big Dawgs and The Porch:
Max set push ups
Max set pull ups
Max L sit

Pack and Puppies:
Max set push ups
Max set pull ups
Max L sit

* Push ups - you may rest in the plank position, but any break in plank is end of set.
** Pull ups - you may rest while hanging. Set ends when you come off the bar.
Posted by Jeff Martin on 07/20

Wednesday, July 22nd 2009

CrossFit Kids - Hurdle!

CrossFit Kids action

CrossFit Kids - Park City

Today practice your kip on a bar or rings.

Skill Day Brain Teaser:
A steer weighing 630 kilograms requires 13,500 calories a day to maintain its weight. That amount of food turns out to be proportional to its external surface. How many calories does a steer of 420 kilograms require?
Posted by Jeff Martin on 07/21

Thursday, July 23rd 2009

CrossFit Kids - Agility

CrossFit Kids action

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

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

Big Dawgs:
21-15-9

25-30# Dumbbell hang squat cleans
Burpees

The Porch
21-15-9

15-20# Dumbbell hang squat cleans
Burpees

Pack:
15-12-9

10-15# Dumbbell hang squat cleans
Burpees

Puppies:
12-9-6

3-8# Dumbbell hang squat cleans
Burpees

Cash out
Big Dawgs and The Porch:
35 Box jumps
5 Handstand attempts

Pack and Puppies:
20 Box jumps
5 Handstand attempts
Posted by Jeff Martin on 07/22

Friday, July 24th 2009

CrossFit Kids - Box jumps

CrossFit Kids action

CrossFit Central Scotland

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

"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)


Big Dawgs and The Porch:
3 x
5 Forward rolls
1 Precision jump

Pack and Puppies:
3 x
3 Forward rolls
1 Precision jump


Posted by Jeff Martin on 07/23

Saturday, July 25th 2009

CrossFit Kids - Firehose races

CrossFit Kids action

CrossFit Kids - Rockford

Buy in
Big Dawgs and The Porch:
2 x
5 Handstand attempts => Forward roll => Reverse plank => Jump up run 200 m

Pack and Puppies:
2 x
3 Handstand attempts => Forward roll => Reverse plank => Jump up run 100 m

Big Dawgs:
Three rounds
30 Box jumps, 24"
Followed by
3 rounds of:
5 Pull ups
10 Push ups
15 Squats

Porch:
Three rounds
30 Box jumps, 20"
Followed by
3 rounds of:
5 Pull ups
10 Push ups
15 Squats

Pack:
Three rounds
20 Box jumps, 15-20"
Followed by
3 rounds of:
3 Pull ups (Beginner and assisted okay)
6 Push ups
9 Squats

Puppies:
Three rounds
20 Box jumps, 12"
Followed by
3 rounds of:
3 Pull ups (Beginner and assisted okay)
6 Push ups
9 Squats

Cash out
Big Dawgs and The Porch:
5 minutes Lever progressions

Pack and Puppies:
2 minutes Lever progression


Posted by Jeff Martin on 07/24

Sunday, July 26th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids - Marina

Today work on backwards rolls. Find a group of friends and have an inchworm walk race.

Skill Day Brain Teaser:
How would you rearrange the letters in the words new door to make one word?
Note: There is only one correct answer.


Posted by Jeff Martin on 07/25

Monday, July 27th 2009

CrossFit Kids - Affiliate

CrossFit Kids action

CrossFit Kids - Rainier


Buy in
Big Dawgs and The Porch:
3 x
Bear crawl L pattern x 2 => Forward roll => Sprint 25 M => Back pedal 25 M => 10 squats => 10 push ups

Pack and Puppies:
2 x
Bear crawl L pattern x 2 => Forward roll => Sprint 15 M => Back pedal 15 M => 10 squats => 5 push ups

Big Dawgs:
200 M run
40 Push ups
20 Cleans, 55#
10 Anyway overhead, 55#
200 M

The Porch:
200 M run
40 Push ups
20 Cleans, 30-40#
10 Anyway overhead, 30-40#
200 M

Pack:
100 M run
30 Push ups
20 Cleans, 10-20#
10 Anyway overhead, 10-20#
100 M

Puppies:
50 M run
25 Push ups
15 Cleans, pvc - 5#
10 Anyway overhead, pvc - 5#
50 M

Cash out:
Big Dawgs and The Porch:
30 second Handstand hold
30 seconds Wallaby's
30 second Handstand hold

Pack and Puppies:
15 second Handstand hold
20 seconds Wallaby's
15 second Handstand hold

Posted by Jeff Martin on 07/26

Tuesday, July 28th 2009

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Calgary

Buy in
Big Dawgs and The Porch:
5:00 Jump rope practice

Pack and Puppies:
5:00 Jump rope practice

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)


Cash out
Big Dawgs and The Porch:
5 Skin the Cats
5 Minutes stretching.

Pack and Puppies:
5 Skin the Cat (assisted)
5 Minutes stretching


Posted by Jeff Martin on 07/27

Wednesday, July 29th 2009

CrossFit Kids - Olympic Lifting

CrossFit Kids action

CrossFit Kids - Brisbane

Buy in:
Big Dawgs and The Porch:
2 x
2 Forward rolls => Bear crawl 25 M => Handstand => 2 Forward rolls => Max push ups

Pack and Puppies:
2 x
2 Forward rolls => Bear crawl 15 M => Handstand attempts => 2 Forward rolls => 5-10 push ups

Big Dawgs:
4 rounds

Sprint 800 M
Walk 400 M

The Porch:
4 rounds

Sprint 400 M
Walk 400 M

Pack:
4 rounds

Sprint 200 M
Walk 200 M

Puppies:
4 rounds

Sprint 100 M
Walk 100 M

Cash out
Big Dawgs and The Porch:
25 Sit ups
15 Toes to bar

Pack and Puppies:
10 Sit ups
10 Toes to bar



Posted by Jeff Martin on 07/28

Thursday, July 30th 2009

CrossFit Kids - Stance

CrossFit Kids action

When teaching the squat you have to start with the stance.

Almost! (wmv) (mov)

Today practice roll overs and pull overs.

Skill Day Brain Teaser:
A Palindrome for today
Pronounced as one letter but written with three, only two different letters are used to make me. I'm double, I'm single I'm black, blue, and gray.
I'm read from both ends and the same either way.

Skill Day Brain Game:
Without moving a sign, can you move one digit to a new position so that the equation below is correct?

62 - 63 = 1
Posted by Jeff Martin on 07/29

Friday, July 31st 2009

CrossFit Kids - Retro

CrossFit Kids action

Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts


"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:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups

Pack and Puppies:
2 rounds
3 Cartwheels
10 Knees to elbows
20 Sit ups
Posted by Jeff Martin on 07/30

Saturday, August 1st 2009

CrossFit Kids - Kettlebell Swings

CrossFit Kids action

CrossFit Kids - Flagstaff

Big Dawgs and The Porch:
4 X
10 Side to Side hop over small barrier =>10 Sprawls => 25 M Sprint => 25 M Back pedal

Pack and Puppies:
4 X
5 Side to Side hop over small barrier =>5 Sprawls => 15 M Sprint => 15 M Back pedal

Big Dawgs:
50 Sit ups
35 Back extensions
20 Toes to bar
35 Back extensions
50 Sit ups

The Porch:
40 Sit ups
25 Back extensions
15 Toes to bar
25 Back extensions
40 Sit ups

Pack:
35 Sit ups
20 Back extensions
10 Toes to bar
20 Back extensions
35 Sit ups

Puppies:
25 Sit ups
15 Back extensions
10 Toes to bar
15 Back extensions
25 Sit ups

Cash out
Big Dawgs and The Porch:
35 Box jumps
Max set deadhang pull ups

Pack and Puppies:
25 Box jumps
Work on your kip for 5 minutes

Posted by Jeff Martin on 07/31

 




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