Friday, October 2nd 2009

CrossFit Kids - Freeze Face

CrossFit Kids action

CrossFit Preschool at the CrossFit Kids Certification

Today is a skill day, spend 10 minutes working on your handstands. Be sure to have your parents or coach spot you.


Skill Day Brain Teaser:
What can go up a chimney down, but can't go down a chimney up?

Skill Day Math Problem:
You are on your way to visit your Grandma, who lives at the end of the valley. It's her birthday, and you want to give her the cakes you've made. Between your house and her house, you have to cross 7 bridges, and as it goes in the land of make believe, there is a troll under every bridge! Each troll, quite rightly, insists that you pay a troll toll. Before you can cross their bridge, you have to give them half of the cakes you are carrying, but as they are kind trolls, they each give you back a single cake.

How many cakes do you have to leave home with to make sure that you arrive at Grandma's with exactly 2 cakes?

From http://www.braingle.com



Posted by Jeff Martin on 10/01

Saturday, October 3rd 2009

Crossfit Kids - Flip

CrossFit Kids action

Buy in
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:
Max Reps Overhead Squat, 45#
3 Rounds
30 Box jumps, 24"
15 Pull ups

The Porch:
Max Reps Overhead Squat, 25-35#
3 Rounds
30 Box jumps, 20"
15 Pull ups

Pack:
Max Reps Overhead Squat, 10-15#
3 Rounds
30 Box jumps, 15-20"
15 Pull ups (assisted or beginner pull ups okay)

Puppies:
Max Reps Overhead Squat, pvc-5#
3 Rounds
20 Box jumps, 12-15"
10 Pull ups

Cash out:
Big Dawgs and The Porch:
2 x
35 M Roving plank
5 Handstand attempts

Pack and Puppies:
2 x
15 M Roving plank
3 Handstand attempts
Posted by Jeff Martin on 10/02

Sunday, October 4th 2009

CrossFit Kids - Teaching the Squat

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x
10 Side to side hops => 5 Handstand Holds/attempts => 2 Forward rolls => 25 M Lat Shuffle => 25 M Back pedal

Pack and Puppies:
3 x
10 Side to side hops => 3 Handstand Holds/attempts => 2 Forward rolls => 15 M Lat Shuffle => 15 M Back pedal

"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:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang

Pack and Puppies:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang


Posted by Jeff Martin on 10/03

Monday, October 5th 2009

CrossFit Kids - Jump

CrossFit Kids action

Buy in
Everyone:
3 x
1:00 Basic dot drill
1:00 Jump rope

"Hop, Skip and a Jump"

Big Dawgs
Run 200 M
Broad jump 50 M
Skip back 50M
20 Box Jumps
Run 200 M backwards
Broad Jump 50 M
Skip back 50M
20 Box jumps
Run 200 M


Porch
Run 200 M
Broad Jump 35 M
Skip back 35M
20 Box Jumps
Run 200 M backwards
Broad Jump 35 M
Skip back 35 M
20 Box jumps
Run 200 M


Pack
Run 200 M
Broad Jump 25 M
Skip back 25M
10 Box Jumps
Run 200 M backwards
Broad Jump 25 M
Skip back 25 M
10 Box jumps
Run 200 M


Puppies
3 rounds
Run 50 M
Broad Jump 20 M
Skip back 20M
20 Box Jumps or step ups
Run 50 M backwards
Broad Jump 20 M
Skip back 20M
20 Box jumps
Run 50 M

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

Pack and Puppies:
45 seconds total time L-sit
Posted by Jeff Martin on 10/04

Tuesday, October 6th 2009

CrossFit Kids - Hide and Seek

CrossFit Kids action

Crossfit Kids - King of Prussia

Today practice handstands for at lease ten minutes

Skill Day Brain Teaser:
How can you throw a ball as hard as you can and have it come back to you, even if it doesn't hit anything, there is nothing attached to it, and no one else catches or throws it?
Posted by Jeff Martin on 10/06

Wednesday, October 7th 2009

CrossFit Kids - Press to the Sky

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x or 5:00
Roving plank 15 M => 3 Forward rolls => 100 M run => 3 Handstand holds/attempts

Pack and Puppies:
3 x or 5:00
Roving plank 10 M => 3 Forward rolls => 50 M run => 3 Handstand holds/attempts

Big Dawgs:
AMRAP in 15 Minutes
5 Thrusters, 45#
10 Pull ups
15 Side to side hops

The Porch:
AMRAP in 15 Minutes
5 Thrusters, 25-35#
10 Pull ups
15 Side to side hops

Pack:
AMRAP in 12 Minutes
5 Thrusters, 10-15#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Puppies:
AMRAP in 10 Minutes
5 Thrusters, pvc-5#
10 Pull ups (beginner or assisted okay)
15 Side to side hops

Cash out
Big Dawgs and The Porch:
Max handstand hold

Pack and Puppies:
Max handstand hold
Posted by Jeff Martin on 10/06

Thursday, October 8th 2009

CrossFit Kids - Plank Position

CrossFit Kids action

Buy in
Everyone:
2 times through the Burgener warm up.

Big Dawgs:
5 rounds

5 Bear crawl L Pattern
10 Ring Push ups
20 Squats

The Porch:
5 rounds

5 Bear crawl L Pattern
10 Push ups
20 Squats

Pack:
3 rounds

3 Bear crawl L Pattern
10 Push ups (or progressions)
20 Squats

Puppies:
3 rounds

3 Bear crawl L Pattern
5 Push ups (or progressions)
10 Squats

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
Posted by Jeff Martin on 10/07

Friday, October 9th 2009

CrossFit Kids - Squat Clean

CrossFit Kids action

Connor at CrossFit Kids - Marina (Huntington Beach)

Buy in
Big Dawgs and The Porch:
3 x
100 M => Bear crawl 25 M => Forward roll => Alligator crawl 25 M => Forward roll => Roving plank 25 M

Pack and Puppies:
3 x
50 M => Bear crawl 15 M => Forward roll => Alligator crawl 15 M => Forward roll => Roving plank 15 M

Big Dawgs:
7 Forward rolls
21 Burpees
21 Power cleans, 45#
5 Forward rolls
15 Burpees
15 Power cleans, 45#
7 Forward rolls
9 Burpees
9 Power cleans, 45#

The Porch:
5 Forward rolls
15 Burpees
15 Power cleans, 25-35#
4 Forward rolls
12 Burpees
12 Power cleans, 25-35#
3 Forward rolls
9 Burpees
9 Power cleans, 25-35#

Pack:
5 Forward rolls
15 Burpees
15 Power cleans, 10-5#
4 Forward rolls
12 Burpees
12 Power cleans, 10-15#
3 Forward rolls
9 Burpees
9 Power cleans, 10-15#

Puppies:
4 Forward rolls
12 Burpees
12 Power cleans, 10-5#
3 Forward rolls
9 Burpees
9 Power cleans, 10-15#
2 Forward rolls
96 Burpees
6 Power cleans, 10-15#

Cash out
Big Dawgs and The Porch:
2 x
25 Sit ups
25 Box jumps
25 Sit ups

Pack and Puppies:
2 x
15 Sit ups
15 Box jumps
15 Sit ups

Posted by Jeff Martin on 10/08

Saturday, October 10th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

CrossFit Kids Certificationn at CrossFit Kids - Marina

Today take a broomstick or some pvc and practice the Burgener warm up.

Skill Day Brain Teaser:
What is it that goes up and goes down but does not move?

Skill Day Math Question:
Louise runs the first half of a race at 5 miles per hour. Then she picks up her pace and runs the last half of the race at 10 miles per hour. What is her average speed on the course?
Posted by Jeff Martin on 10/09

Sunday, October 11th 2009

CrossFit Kids - CrossFit Preschool

CrossFit Kids action

Teen Class part 1 (wmv) (mov)

Buy in
Big Dawgs and The Porch:
3 x
30 seconds Bear crawl U pattern
30 second Side to side hop
1:00 Basic Dot drill

Pack and Puppies:
2 x
30 seconds Bear crawl U pattern
30 second Side to side hop
1:00 Basic Dot drill

Big Dawgs:
50 Pull ups
Run 800 M
50 Pull ups

The Porch:
35 Pull ups
Run 800 M
35 Pull ups

Pack:
25 Pull ups (Mix of kipping, assisted and beginner okay)
Run 400 M
25 Pull ups (Mix of kipping, assisted and beginner okay)

Puppies:
15 Pull ups (Mix of kipping, assisted and beginner okay)
Run 200 M (run/walk)
15 Pull ups (Mix of kipping, assisted and beginner okay)

Cash out
Big Dawgs and The Porch:
Max sit ups in 2:00
Max push ups in 2:00

Pack and Puppies:
Max sit ups in 2:00
Max push ups in 2:00

Posted by Jeff Martin on 10/10

Monday, October 12th 2009

CrossFit Kids - Press

CrossFit Kids action

Teen Class part 2 (wmv) (mov)

Buy in
Buy in
Big Dawgs and The Porch:
5 Handstand attempts => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

Pack and Puppies:
2 Handstand attempt => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

Big Dawgs:
3 Rounds
25 M of Becks Burpees
15 Push jerks, 45#

The Porch:
3 Rounds
25 M of Becks Burpees
15 Push jerks, 25-35#

Pack:
3 Rounds
20 M of Becks Burpees
15 Push jerks, 10-15#

Puppies:
3 Rounds
10 M of Becks Burpees
12 Push jerks, pvc-5#

Cash out
Big Dawgs and The Porch:
3 x
5 Ice cream makers
5 Handstand attempts
Max L-sit

Pack and Puppies:
3 x
3 Ice cream makers
3 Handstand attempts
Max L-sit
Posted by Jeff Martin on 10/11

Tuesday, October 13th 2009

CrossFit Kids - Support overhead

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 x
200 M
Basic dot drill x 10
5 Handstand attempts

Pack and Puppies:
2 x
100 M
Basic dot drill x 10
5 Handstand attempts

"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:
35 Sit ups
20 Toes to bar
5 Skin the cats

Pack and Puppies:
20 Sit ups
10 Toes to bar
5 Skin the Cats (assisted)

Posted by Jeff Martin on 10/12

Wednesday, October 14th 2009

CrossFit Kids - Wrestling

CrossFit Kids action

"Kids and Weightlifting"
By Jeff Martin and Cyndi Rodi
CrossFit Kids Magazine February 2008

Today practice backwards rolls and log rolls.

Skill Day Brain Teaser:
Marina, her sister, her daughter, and her son are playing volley ball on the beach. Marina's sister is directly across the net from her son. Marina's daughter is diagonally across the net from the best player's sibling. The best player and the worst player are on the same side of the net. Who is the worst player?


Posted by Jeff Martin on 10/13

Thursday, October 15th 2009

CrossFit Kids - Family Workout

CrossFit Kids action

Teen class warm up (wmv) (mov)

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


"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 x
30 seconds Basic dot drill
3 Roll overs
30 seconds Wallabys

Pack and Puppies:
2 x
30 seconds Basic dot drill
3 Roll overs (assisted)
30 seconds Wallabys

Wallabys (wmv) (mov)
Posted by Jeff Martin on 10/14

Friday, October 16th 2009

CrossFit Kids - What's your sport?

CrossFit Kids action

October 2009 CrossFit Kids Magazine is now available.
Wild Elephants and Monkeys
Rashmi Cole
CrossFit Kids, Opportunities in any environment
Maria Fisher
School Programs
Alison Patenaude


Buy in
Big Dawgs and The Porch:
3 x
10 Side to side hops => 5 Handstand Holds/attempts => 2 Forward rolls => 25 M Lat Shuffle => 25 M Back pedal

Pack and Puppies:
3 x
10 Side to side hops => 3 Handstand Holds/attempts => 2 Forward rolls => 15 M Lat Shuffle => 15 M Back pedal

"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:
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 10/15

Saturday, October 17th 2009

CrossFit Kids - Preschool Lesson Plans
CrossFit Kids action

CrossFit Preschool Lesson Plans now available in the CrossFit Kids Store!

Buy in
Big Dawgs and The Porch:
3 x
Sprint 25 M => Lateral shuffle 25 M => Sprint 25 M => Lateral shuffle 25 M => 10 push ups => Alligator crawl 25 M

Pack and Puppies:
3 x
Sprint 15 M => Lateral shuffle 15 M => Sprint 15 M => Lateral shuffle 15 M => 5 push ups => Alligator crawl 15 M

"Minute of Doom"

Big Dawgs and The Porch:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one ring dip the first minute,
two squats, two broad jumps, two ring dips the second minute,
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Pack:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bar dip the first minute,
two squats, two broad jumps, two bar dips the second minute,
three squats, three broad jumps, three bar dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Puppies:
"Minute of Doom."

With a continuously running clock do one squat, one broad jump, one bench dip the first minute,
two squats, two broad jumps, two bench dips the second minute,
three squats, three broad jumps, three bench dips the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Cash out
Big Dawgs and The Porch:
2:00 total Handstand
1:00 total L-sit

Pack and Puppies:
1:00 total Handstand
:30 total L-sit

Posted by Jeff Martin on 10/16

Sunday, October 17th 2009

CrossFit Kids - After

CrossFit Kids action

Today practice handstands and handstand walking

Skill Day Brain Teaser:
When asked how old she was, Mary replied, "In two years I will be twice as old as I was five years ago." How old is she?
Posted by Jeff Martin on 10/17

Monday, October 19th 2009

CrossFit Kids - Play

CrossFit Kids action

Buy in
Everyone:
3 x
1:00 Basic dot drill
1:00 Jump rope
5 Handstand attempts

Big Dawgs:
As Many Rounds As Possible in 15 Minutes:

Bear Crawl 50 feet
10 Handstand Push ups

The Porch:
As Many Rounds As Possible in 12 Minutes:

Bear Crawl 50 feet
10 Handstand Push ups

Pack:
As Many Rounds As Possible in 10 Minutes:

Bear Crawl 50 feet
5 Handstand Push ups (If you cannot do HSPU sub Barrier Assisted Handstand Push ups or Bridged Handstand Push ups on feet as appropriate)

Puppies:
As Many Rounds As Possible in 5-8 Minutes:

Bear Crawl 35 feet
5 Handstand Push ups (If you cannot do HSPU sub Bridged Handstand Push ups on feet or knees as appropriate)

Big Dawgs and The Porch:
3 x
3 Forward rolls
20 Sit ups

Pack and Puppies:
3 x
1 Forward roll
10 Sit ups

Game
Burpee races



Posted by Jeff Martin on 10/18

Tuesday, October 20th 2009

CrossFit Kids - Teens

CrossFit Kids action

CrossFit Kids - Park City

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:
5 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 30#'s

The Porch:
5 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 20-25#'s

Pack:
4 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 8-12#'s

Puppies:
3 rounds
20 Side to side hops
12 Dumbbell hang squat cleans, 3-5#'s

Cash out
Big Dawgs and The Porch:
2 x
3 Muscle ups
5 Forward rolls
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
3 Forward rolls
Max L-sit

Game:
CrossFit Kick the Can
Posted by Jeff Martin on 10/18

Wednesday, October 21st 2009

CrossFit Kids - Stretch

CrossFit Kids action

CrossFit Kids - Mt. Baker

Buy in
Everyone:
2 x
Burgener warm up

"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
Everyone:
Max L-sit
Max push ups

Game:
CrossFit Freeze Tag
Posted by Jeff Martin on 10/20

Thursday, October 22nd

CrossFit Kids - Tire Flips

CrossFit Kids action

CrossFit Kids - Agoge (Montrose)

Today practice ice cream makers and frog stands.

Skill Day Brain Teaser:
Four friends left one slice of pizza in the kitchen and went into the next room to play games. During the next half hour, each friend left the room for a few minutes and then returned. At the end of the hour, all four went back into the kitchen and found that the last slice of pizza was gone.
Use the following statements to figure out who ate it. Only one of the following statements is true.
Linda: "Mike ate it."
Mike: "Olive ate it."
Ned: "Who me? Can't be."
Olive: "Mike is lying when he says I ate it."
Posted by Jeff Martin on 10/21

Friday, October 23rd 2009

CrossFit Kids - Jump

CrossFit Kids action

CrossFit Kids - Flagstaff

Teen Class Cleans and Box Jumps (wmv) (mov)

Buy in:
Big Dawgs and The Porch:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 30M => High knee skip 30 M => Sprint 30 M

Pack and Puppies:
3 x
2 Forward rolls => Bear crawl across balance beam => Sprint 20M => High knee skip 20 M => Sprint 20 M

"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:
Max box jumps (20-24") in 60 seconds.
Max sit ups in 60 seconds

Pack and Puppies:
Max box jumps (12-20") in 30 seconds.
Max sit ups in 30 seconds
Posted by Jeff Martin on 10/22

Saturday, October 24th 2009

CrossFit Kids - SDHP

CrossFit Kids action

CrossFit Kids - Rare (Fredericksburg)

Buy in
Big Dawgs and The Porch:
3 x or 5:00
25 M Roving plank => 25 Mountain climbers => Bear crawl 25 M => 12 side to side hops => 100 M run

Pack and Puppies:
3 x or 5:00
15 M Roving plank => 15 Mountain climbers => Bear crawl 15 M => 10 side to side hops => 50 M run

Big Dawgs:
50 Jumping jacks
50 Push ups
50 Squats
35 Jumping jacks
35 Push ups
35 Squats
25 Jumping jacks
25 Push ups
25 Squats

The Porch:
40 Jumping jacks
40 Push ups
40 Squats
30 Jumping jacks
30 Push ups
30 Squats
20 Jumping jacks
20 Push ups
20 Squats

Pack:
30 Jumping jacks
30 Push ups
30 Squats
20 Jumping jacks
20 Push ups
20 Squats
10 Jumping jacks
10 Push ups
10 Squats

Puppies:
20 Jumping jacks
20 Push ups
20 Squats
15 Jumping jacks
15 Push ups
15 Squats
10 Jumping jacks
10 Push ups
10 Squats

Cash out
Big Dawgs and The Porch:
1:00 Plank hold on elbows
5 Skin the cats
1:00 Sit ups

Pack and Puppies:
:30 Plank hold on elbows
3 Skin the cats
:30 Sit ups
Posted by Jeff Martin on 10/23

Sunday, October 25th 2009

CrossFit Kids - Getting Dirty

CrossFit Kids action

CrossFit Kids - Monrovia

Buy in
Big Dawgs and The Porch:
5 Handstand attempts => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

Pack and Puppies:
2 Handstand attempt => Bear crawl 25 M => Forward roll => 50 M run => 50 M high knee skip

Big Dawgs:
20 Handstand Push ups
40 Squats
20 Handstand Push ups

The Porch:
15 Handstand Push ups
30 Squats
15 Handstand Push ups

Pack:
10 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)
20 Squats
10 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)

Puppies:
10 Bridged Handstand Push ups on feet
20 Squats
10 Bridged Handstand Push ups on feet

Buttercups:
10 Bridged Handstand Push ups on knees
20 Squats
10 Bridged Handstand Push ups on knees

Cash out
Big Dawgs and The Porch:
2 x
25 Sit ups
15 Back extensions (or supermans)

Pack and Puppies:
2 x
15 Sit ups
10 Back extensions (or supermans)

Posted by Jeff Martin on 10/24

Monday, October 26th 2009

CrossFit Kids - Preschool

CrossFit Kids action

CrossFit Kids - Brand X (Ramona)

Today practice handstand holds. How long can you hold a handstand?

Skill Day Brain Teaser:
A steady stream of people enter Mike's place of business and remove its treasured belongings. The people do not pay for what they take. Mike allows them to take as much as they can carry as long as they keep their mouths shut. What are the people taking and which type of business employs Mike.

Posted by Jeff Martin on 10/25

Tuesday, October 27th 2009

CrossFit Kids - Medicine ball relay races

CrossFit Kids action

Big Dawgs and the Porch:
3 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Pack and Puppies:
2 x
3 Forward rolls
5 Broad Jumps
7 Ice cream makers

Big Dawgs:
21-15-9
Push press, 45-55#
Pull ups

The Porch:
21-15-9
Push press, 25-35#
Pull ups

Pack:
21-15-9
Push press, 10-15#
Pull ups (Beginner and assisted okay)

Puppies:
15-12-9
Push press, pvc-5#
Pull ups (Beginner and assisted okay)

Cash out
Big Dawgs and The Porch:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar
Posted by Jeff Martin on 10/26

Wednesday, October 28th 2009

CrossFit Kids - Hangin' around

CrossFit Kids action

CrossFit Kids - OKC

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

Big Dawgs:
40-30-20-10
Box jumps, 24"
Push ups

The Porch:
40-30-20-10
Box jumps, 20"
25-20-15-10
Push ups

Pack:
30-25-20-15
Box jumps, 15-20"
20-15-10-5
Push ups

Puppies:
20-15-10-5
Box jumps, 12-15"
20-15-10-5
Push ups

Cash out:
Big Dawgs and The Porch:
2 x
35 M Roving plank
5 Handstand attempts

Pack and Puppies:
2 x
15 M Roving plank
3 Handstand attempts
Posted by Jeff Martin on 10/27

Thursday, October 29th 2009

CrossFit Kids - Overhead

CrossFit Kids action

Big Dawgs and The Porch:
3 x
Forward roll => Bear crawl 25 M => Forward roll => Alligator crawl 25 M => Sprint 50 M => 5 Handstand attempts

Pack and Puppies:
3 x
Forward roll => Bear crawl 15 M => Forward roll => Alligator crawl 15 M => Sprint 30 M => 3 Handstand attempts

"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:
25 Situps
15 Toes to bar
20 Sit ups
10 Toes to bar
15 Sit ups
5 Toes to bar

Pack and Puppies:
20 Sit ups
10 Toes to bar
15 Sit ups
5 Toes to bar
Posted by Jeff Martin on 10/28

Friday, October 30th 2009

CrossFit Kids - Pairs fitness and ________?

CrossFit Kids action

CrossFit Kids Certification seminar October 2009

Today practice roving planks. Get a couple of friends to play Roving Plank Tag.

Skill Day Brain Teaser:
Bright as diamonds,
Loud as thunder,
Never still,
A thing of wonder.

What am I?

School House Rock:
Three Ring Circus
Posted by Jeff Martin on 10/29

Saturday, October 31st

CrossFit Kids - Improvise, adapt, overcome

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

'Molly'

Big Dawgs:
As many rounds as possible in 20 minutes of:

Run 100 M
7 Dumbbell Cleans,25#
7 Pull ups

The Porch:
As many rounds as possible in 15 minutes of:

Run 100 M
7 Dumbbell Cleans, 15-20#
7 Pull ups

Pack:
As many rounds as possible in 12 minutes of:

Run 100 M
7 Dumbbell Cleans, 8-10#
7 Pull ups or Beginner Pull ups

Puppies:
As many rounds as possible in 10 minutes of:

Run 50 M
7 Dumbbell Cleans, 2-5#
7 Pull ups (Assisted or Beginner Pull ups okay)

Buttercups:
As many rounds as possible in 8 minutes of:

Run 25 M
7 Dumbbell Cleans, 2-5#
7 Assisted or Beginner Pull ups


Cash Out
Big Dawgs and The Porch:
3 x
5 Forward rolls
5 Handstand attempts
Max L-sit

Pack and Puppies:
2 x
5 Forward rolls
5 Handstand attempts
Max L-sit
Posted by Jeff Martin on 10/30

Sunday, November 1st

CrossFit Kids - Cleans

CrossFit Kids action

Keegan, CrossFit Level one and CrossFit Kids trainer, demonstrates the clean at a CrossFit Kids Certification seminar

Keegan snatches 5 pounds under bodyweight (wmv) (mov)

Big Dawgs and the Porch:
5 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Pack and Puppies:
3 x
Cartwheeel=>Forward roll=> Crab walk 25 feet=>Sprint 25 M

Big Dawgs:
21-15-9
Power Snatch, 45
Box Jumps, 24-32"

The Porch:
21-15-9
Power Snatch, 25-35
Box Jumps, 20-24"

Pack:
21-15-9
Power Snatch, 10-15
Box Jumps, 15-20"

Puppies:
15-12-9
Power Snatch, pvc-5#
Box Jumps, 12"

Cash out
Big Dawgs and The Porch:
2 x
35 Sit ups
Max plank hold on elbows

Pack and Puppies:
2 x
20 Sit ups
Max plank hold on elbows
Posted by Jeff Martin on 10/31

 




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