Tuesday, October 2nd 2012

CrossFit Kids

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
3x
1:00 double-unders
15 squats

Elementary and Preschool:
2x
1:00 double-unders or single-unders
10 squats

WOD –
Varsity:
3 rounds
Hill sprint
10 overhead squats, 95#/65#
15 box jumps, 24”/20”

Junior Varsity:
3 rounds
Hill sprint
10 overhead squats, 55#/45#
15 box jumps, 24”/20”

Novice:
3 rounds
Hill sprint
10 overhead squats, 35#/25#
15 box jumps, 24”/20”

Elementary:
3 rounds
Hill sprint
8 front squats, PVC-10#
10 box jumps, 12”-24”

Preschool:
3 rounds
Hill sprint
6 front squats, unloaded-PVC
8 box jumps, 10”-12”

Cash Out –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Strict pull-up practice
Posted by Jeff Martin on 10/01

Wednesday, October 3rd 2012

CrossFit Kids

CrossFit Kids action

Africa Initiative


Skill Day Homework:
According to what is taught in the CrossFit Kids Trainers course what are the weight limits that should be used when teaching a movement in the CrossFit Preschool class? What size weights should be used in the workouts?

Define "Panegyric"

Find the number of ways in which 6 letters can be posted in 4 letter boxes?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 10/02

Thursday, October 4th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Eternity

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Partner jump x 10 => balance beam => walking lunge => vault

Elementary and Preschool:
2x
Partner jump x 3 => balance beam => walking lunge => vault or up-and-over plyo box, 20”-30”

WOD –
Varsity:
7 rounds
3 deadlifts, 255#/165#
7 burpees
10 double-unders

Junior Varsity:
7 rounds
3 deadlifts, 115#/75#
7 burpees
10 double-unders

Novice:
7 rounds
3 deadlifts, 75#/55#
7 burpees
10 double-unders

Elementary:
7 rounds
3 deadlifts, 3#/8#
7 burpees
10 double-unders or single-unders

Preschool:
5 rounds
3 deadlifts, unloaded
7 burpees
10 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max plank hold on elbows

Elementary and Preschool:
Max plank hold on elbows

Posted by Jeff Martin on 10/03

Friday, October 5th 2012

CrossFit Kids Teens

CrossFit Kids action

Teens CrossFit Kids Class @ MacDowell Montessori School

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => basic dot drill x 10 => 3 strict pull-ups => 50-meter high-knee skip => 50-meter lateral shuffle

Elementary and Preschool:
3 x or 5:00
Bear crawl => basic dot drill x 10 => 6 monkey hangs => 25-meter high-knee skip => 25-meter lateral shuffle

WOD –
Varsity:
50 squats
10 box jumps, 24”/20”
40 push-ups
10 box jumps, 24”/20”
30 dumbbell thrusters, 30#/25#
10 box jumps, 24”/20”
20 knees-to-elbows
10 box jumps, 24”/20”

Junior Varsity:
50 squats
10 box jumps, 24”/20”
40 push-ups
10 box jumps, 24”/20”
30 dumbbell thrusters, 25#/20#
10 box jumps, 24”/20”
20 knees-to-elbows
10 box jumps, 24”/20”

Novice:
50 squats
10 box jumps, 24”/20”
40 push-ups
10 box jumps, 24”/20”
30 dumbbell thrusters, 20#15#
10 box jumps, 24”/20”
20 knees-to-elbows
10 box jumps, 24”/20”

Elementary:
10 squats
5 box jumps, 12”-24”
10 push-ups
5 box jumps, 12”-24”
10 thrusters, unloaded-10#
5 box jumps, 12”-24”
10 knees-to-elbows or knee raises
5 box jumps, 12”-24”

Preschool:
3 rounds
5 squats
5 box jumps, 10”-12”
5 push-ups
5 thrusters, unloaded
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Frog stand to handstand practice

Elementary and Preschool:
5:00
Frog stand practice (with spotter)

Posted by Jeff Martin on 10/04

Saturday, October 6th 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Resource

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Box jump snake => forward roll => precision jump => agility ladder => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3 x or 5:00
Box jump snake => forward roll => precision jump => agility ladder => 5 one-legged side-to-side hops, each leg => 50-meter run

Varsity:
21-15-9
Hang squat clean and anyway overhead
, 95#/65#
Pull-ups

Junior Varsity:
15-12-9
Hang squat clean and anyway overhead
, 55#/45#
Pull-ups

Novice:
15-12-9
Hang squat clean and anyway overhead
, 35#/25#
Pull-ups

Elementary:
12-9-6
Hang squat clean and push press
, PVC-10#
Pull-ups (beginner or assisted okay)

Preschool:
9-6-3
Hang squat clean and push press
, unloaded
Pull-ups (beginner or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Ring handstand practice (with spotters)

Elementary and Preschool:
3 x
Wall walk-ups
Posted by Jeff Martin on 10/05

Sunday, October 7th 2012

CrossFit Kids

CrossFit Kids action

S.A.T Prep

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.


• Our early ancestors predominately consisted of hunter-gatherer types, ensuring the “Running Man” as a standard of fitness for their survival.
• If you did not run, you did not eat.
• Individuals who could out run & out plan their peers would survive
-Dr. John Ratey-

Exercise and the brain - the crucial connection!
http://www.JohnRatey.com


Skill Day Homework:
According to what is taught in the CrossFit Kids Trainers course what are the weight limits that should be used when teaching a movement in the CrossFit Preschool class? What size weights should be used in the workouts?

Define "Vicariously"

Evaluate:
4(-2/3 + 5/3) + 7

From the article above:
How does exercise optimize learning?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 10/06

Monday, October 8th 2012

CrossFit Kids

CrossFit Kids action

Olivia at CF Morristown

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Army crawl => dip walk => 50-meter side shuffle => 50-meter back pedal => basic dot drill x 10 => monkey bar pass

Elementary and Preschool:
3x or 5:00
Army crawl => jump to support => 25-meter side shuffle => 25-meter back pedal => basic dot drill x 10 => 4 monkey hangs

WOD –
Varsity:
20:00 AMRAP
100-meter run
20 double-unders
15 wall ball shots, 20#/14#, 10’ target
10 toes-to-bar

Junior Varsity:
20:00 AMRAP
100-meter run
20 double-unders
15 wall ball shots, 14#/10#, 10’ target
10 toes-to-bar

Novice:
15:00 AMRAP
100-meter run
20 double-unders
15 wall ball shots, 10#/8#, 8’-9’ target
10 toes-to-bar or knees-to-elbow

Elementary:
8:00 AMRAP
75-meter run
10 double-unders or single-unders
7 wall ball shots, 4#/6#, 5’-7’ target
5 toes-to-bar, knees-to-elbow, or knee raises

Preschool:
5:00 AMRAP
50-meter run
8 single-unders or side-to-side hops
6 wall ball shots, dodgeball-4#, 5’-6’’ target
4 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00 EMOM
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 10/07

Tuesday, October 9th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For H.O.P.E

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 squats => bear crawl => forward roll => 10 one-legged side-to-side hops, each leg => 50-meter side shuffle => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 squats => bear crawl => forward roll => 5 one-legged side-to-side hops, each leg => 25-meter side shuffle => 25-meter carioca

WOD –
Varsity:
5 rounds
400-meter run
5 front squats, 95#/65#
5 back squats, 95#/65#
5 overhead squats, 95#/65#

Junior Varsity:
5 rounds
400-meter run
5 front squats, 55#/45#
5 back squats, 55#/45#
5 overhead squats, 55#/45#

Novice:
4 rounds
400-meter run
5 front squats, 35#/25#
5 back squats, 35#/25#
5 overhead squats, 35#/25#

Elementary:
3 rounds
200-meter run
7 front squats, PVC-10#

Preschool:
3 rounds
50-meter run
5 front squats, unloaded-PVC

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 10/08

Wednesday, October 10th 2012

CrossFit Kids

CrossFit Kids action

Kenya Initiative

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 lunges

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 lunges

WOD –
Varsity:
12:00 AMRAP
7 burpees
21 double-unders
7 pull-ups
21 double-unders

Junior Varsity:
12:00 AMRAP
7 burpees
21 double-unders
7 pull-ups
21 double-unders

Novice:
12:00 AMRAP
7 burpees
21 double-unders
7 pull-ups
21 double-unders

Elementary:
8:00 AMRAP
5 burpees
15 double-unders or single-unders
5 pull-ups (progressions or assisted okay)
15 double-unders or single-unders

Preschool:
6:00 AMRAP
4 burpees
8 side-to-side hops
4 pull-ups (progressions or assisted okay)
8 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 10/09

Thursday, October 11th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Zone

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit SAT-Prep Program
by Greg Glassman/The CrossFit Journal Skill Day Homework:
According to what is taught in the CrossFit Kids Trainers course what are the weight limits that should be used when teaching a movement in the CrossFit Kids class? What size weights should be used in the workouts?

Define "Pundit"

If 30% of a number is 60, then the number is?


Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 10/10

Friday, October 12th 2012

CrossFit Kids Teens

CrossFit Kids action

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 50-meter medicine ball toss and chase => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 squats => 25-meter medicine ball toss and chase => basic dot drill x 10

WOD –
Varsity:
12:00 AMRAP
6 man-makers, 30#/25# dumbbells
8 overhead lunges, 30#/25#
10 knees-to-elbows

Junior Varsity:
12:00 AMRAP
6 man-makers, 25#/20# dumbbells
8 overhead lunges, 25#/20#
10 knees-to-elbows

Novice:
12:00 AMRAP
6 man-makers, 20#/15# dumbbells
8 overhead lunges, 20#/15#
10 knees-to-elbows

Elementary:
8:00 AMRAP
6 man-makers, unloaded-8# dumbbells
6 overhead lunges, unloaded-8# dumbbells
6 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5 man-makers, unloaded
5 lunges
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Muscle-ups
Or
Muscle-up practice

Elementary and Preschool:
5:00
Ring play
Posted by Jeff Martin on 10/11

Saturday, October 13th 2012


CrossFit Kids


CrossFit Kids action

Infant Swim Resource

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Mark your calendars! The CrossFit Kids Teen Gauntlet returns! January 20, 2013, at the Los Angeles Fitness Expo. Watch our Web site and the CrossFit Kids Facebook page for details.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
Bear crawl => forward roll => 10’ handstand walk => agility ladder => 100-meter run

Elementary and Preschool:
5:00
Bear crawl => cartwheel => agility ladder => 50-meter run

WOD –
Varsity:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats
There is no rest between exercises.
Count total reps.

Junior Varsity:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats
There is no rest between exercises.
Count total reps.

Novice:
"Tabata Something Else"
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest.
First 4 intervals: pull-ups
Second 4 intervals: push-ups
Third 4 intervals: sit-ups
Fourth 4 intervals: squats
There is no rest between exercises.
Count total reps.

Elementary:
"Tabata Something Else"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay) or monkey hangs
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats
There is no rest between exercises.
Count total reps.

Preschool:
"Tabata Something Else"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay) or monkey hangs
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats
There is no rest between exercises.
Count total reps.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Mobility work

Elementary and Preschool:
5:00
Mobility fun
Posted by Jeff Martin on 10/12

Sunday, October 14th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
5 squats => bear crawl => 5 squats => basic dot drill x 10 => 5 squats => 10 one-legged side-to-side hops => 5 squats => vault

Elementary and Preschool:
3 x or 5:00
3 squats => bear crawl => 3 squats => 10 one-legged side-to-side hops => 3 squats => 12” hurdle jump

WOD –
Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 35#/25#
7 dumbbell push press, 35#/25#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Junior Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 25#/20#
7 dumbbell push press, 25#/20#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Novice:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 20#/15#
7 dumbbell push press, 20#/15#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Elementary:
2 x 5:00 AMRAP
5 dumbbell hang squat cleans, unloaded-5#
5 dumbbell push press, unloaded-5#
20-meter shuttle (2 x 10-meter)
Rest exactly 2:00 in between.

Preschool:
5:00 AMRAP
5 dumbbell hang squat cleans, unloaded
5 dumbbell push press, unloaded
20-meter shuttle (2 x 10-meter)

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00
Headstand practice
Posted by Jeff Martin on 10/13

Monday, October 15th 2012


CrossFit Kids


CrossFit Kids action

CrossFit Kids Ocean City


The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Sophie give us an idea for a quick snack. (Video)

According to what is taught in the CrossFit Kids Trainers course when correcting a child's movement we first "Show and Tell? If that doesn't work, what do we do next? This process allows us to what?

Define "Rarefy"

What percent of 75 is 15?


Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 10/14

Tuesday, October 16th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.

Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
10 squats => bear crawl => 50-meter high-knee skip => 50-meter back pedal => basic dot drill x 10 => 5 strict pull-ups

Elementary and Preschool:
3 x or 5:00
3 squats => bear crawl => 25-meter high-knee skip => 25-meter back pedal => basic dot drill x 10 => 4 monkey hangs

WOD –

Varsity:
12-minute AMRAP
100-meter run
7 thrusters, 95#/65#
11 push-ups

Junior Varsity:
12-minute AMRAP
100-meter run
7 thrusters, 55#/45#
11 push-ups

Novice:
12-minute AMRAP
100-meter run
7 thrusters, 35#/25#
11 push-ups

Elementary:
8-minute AMRAP
50-meter run
6 thrusters, PVC-10#
6 push-ups

Preschool:
5-minute AMRAP
50-meter run
5 thrusters, unloaded-PVC
5 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

Posted by Jeff Martin on 10/15

Wednesday, October 17th 2012

CrossFit Kids

CrossFit Kids action

Kenya Initiative

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.

Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
5 good mornings, PVC => bear crawl => 50-meter high-knee skip => 50-meter back pedal => 3 broad jumps

Elementary and Preschool:
3 x or 5:00
5 good mornings, unloaded-PVC => bear crawl => 25-meter high-knee skip => 25-meter back pedal => 2 broad jumps

WOD –
Varsity:
9 rounds
5 deadlifts, 225#/155#
100-meter run
5 handstand push-ups
100-meter run

Junior Varsity:
9 rounds
5 deadlifts, 115#/75#
100-meter run
5 handstand push-ups
100-meter run

Novice:
9 rounds
5 deadlifts, 75#/55#
100-meter run
5 handstand push-ups or wall walk-ups
100-meter run

Elementary:
5 rounds
5 deadlifts, unloaded-8 kg kettlebell
50-meter run
5 wall walk-ups or push-ups
50-meter run

Preschool:
5 rounds
5 deadlifts, unloaded
35-meter run
5 wall walk-ups or push-ups
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Strict pull-up practice


Posted by Jeff Martin on 10/16

Thursday, October 18th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Excel at MEH

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.


Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.

Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
10 PVC pass-throughs => 2 forward rolls => balance beam => vault => 10 perfect squats

Elementary and Preschool:
3 x or 5:00
10 PVC pass-throughs => 1 forward roll => balance beam => broad jump => 5 super-slow squats

WOD –
Varsity:
15:00 AMRAP
1 rope climb
5 pull-ups
10 burpees
20 double-unders

Junior Varsity:
15:00 AMRAP
1 rope climb
5 pull-ups
10 burpees
20 double-unders

Novice:
12:00 AMRAP
1 rope climb
5 pull-ups
10 burpees
20 double-unders

Elementary:
6:00 AMRAP
1 beginner rope climb
3 pull-ups (progressions or assisted okay)
6 burpees
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 pull-ups (progressions or assisted okay) or 4 monkey hangs
6 burpees
8 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Pistol squats

Elementary and Preschool:
5:00
Pistol squat practice


Posted by Jeff Martin on 10/17

Friday, October 19th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Sri Ram Ashram

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.



Early muscle training linked to lower knee risk for girls
Reuters


According to what is taught in the CrossFit Kids Trainers course why do we teach the thruster as a primary movement?

Define "Wan"

The difference of two numbers is 15 and one-fifth of their sum is 9. The numbers are?

According to the article above, what is the rate of ACL tears for every 10,000 games or practices among college soccer players?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 10/18

Saturday, October 20th 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Resource

Children ages 1 to 4 have the highest drowning rates. In 2009, among children 1 to 4 years old who died from an unintentional injury, more than 30% died from drowning. Among children ages 1 to 4, most drownings occur in home swimming pools. Drowning is responsible for more deaths among children 1-4 than any other cause except congenital anomalies (birth defects). Among those 1-14, fatal drowning remains the second-leading cause of unintentional injury-related death behind motor vehicle crashes.


The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
10 squats => 2 forward rolls => 3 broad jumps => 5 pull-ups => 10 one-legged side-to-side hops, each leg

Elementary and Preschool:
3x
5 squats => forward roll => 2 broad jumps => 4 monkey hangs => 5 one-legged side-to-side hops, each leg

WOD –
Varsity:
5 rounds
10 hang power cleans, 95#/65#
10 push presses, 95#/65#
15 push-ups
200-meter run

Junior Varsity:
5 rounds
10 hang power cleans, 55#/45#
10 push presses, 55#/45#
15 push-ups
200-meter run

Novice:
5 rounds
10 hang power cleans, 35#/25#
10 push presses, 35#/25#
15 Push-ups
200-meter run

Elementary:
4 rounds
8 hang power cleans, PVC-10#
8 push presses, PVC-10#
8 push-ups
50-meter run

Preschool:
3 rounds
5 hang power cleans, unloaded
5 push presses, unloaded
5 push-ups
35-meter run

Cooldown/Skill
Varsity, Junior Varsity and Novice:
Accumulate 3:00
Plate hold

Elementary and Preschool:
50-meter farmer’s carry

Posted by Jeff Martin on 10/19

Sunday, October 21st 2012

CrossFit Kids

CrossFit Kids action

S.A.T. Prep


The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => precision jump => basic dot drill x 10 => 100-meter run => vault

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => precision jump => basic dot drill x 10 => 50-meter run => broad jump

WOD –
Varsity:
5 x 3:00 AMRAP
Cindy
3 pull-ups
6 push-ups
9 squats
Rest 2:00 between cycles.

Junior Varsity:
5 x 3:00 AMRAP
Cindy
3 pull-ups
6 push-ups
9 squats
Rest 2:00 between cycles.

Novice:
5 x 3:00 AMRAP
Cindy
3 pull-ups
6 push-ups
9 squats
Rest 2:00 between cycles.

Elementary:
3 x 3:00 AMRAP
Cindy
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats
Rest 2:00 between cycles.

Preschool:
2 x 3:00 AMRAP
Cindy
3 pull-ups (progressions or assisted okay)
5 push-ups
7 squats
Rest 2:00 between cycles.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
15’ handstand walks

Elementary and Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 10/20

Monday, October 22nd 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Diablo


The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
1000-meter row
50 double-unders

Elementary and Preschool:
200-meter run
1:00 jump rope

WOD –
Varsity:
12:00 AMRAP
6 deadlifts, 255#/155#
12 pistol squats, alternating legs

Junior Varsity:
12:00 AMRAP
6 deadlifts, 115#/75#
24 squats

Novice:
12:00 AMRAP
6 deadlifts, 75#/55#
24 squats

Elementary:
8:00 AMRAP
6 deadlifts, unloaded-8# kettlebell
18 squats

Preschool:
6:00 AMRAP
6 deadlifts, unloaded
6 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Frog stand practice
Posted by Jeff Martin on 10/21

Tuesday, October 23rd 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE


The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Teach every child about food
Jamie Oliver's TED Talk

According to what is taught in the CrossFit Kids Trainers course what cue do we use for elbow position in the rack for any pressing movement?

Define "Opprobrious"

How many two digit numbers are divisible by 6?

According Jamie Oliver's talk the top three causes of death in America are related to what?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 10/22

Wednesday, October 24th 2012

CrossFit Kids

CrossFit Kids action

Kenya Initiative

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for updates on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lunge steps => forward roll => 10 jumping jacks => forward roll => bear crawl => 50-meter side shuffle => 50-meter run

Elementary and Preschool:
3x or 5:00
6 lunge steps => forward roll => 10 jumping jacks => forward roll => bear crawl => 25-meter side shuffle => 25-meter run

WOD –
Varsity:
10:00 AMRAP
6 dumbbell power snatches, each arm, 40#/30#
12 box jumps, 24”/20”
100-meter run

Junior Varsity:
10:00 AMRAP
6 dumbbell power snatches, each arm, 30#/25#
12 box jumps, 24”/20”
100-meter run

Novice:
10:00 AMRAP
6 dumbbell power snatches, each arm, 25#/20#
12 box jumps, 24”/20”
100-meter run

Elementary:
8:00 AMRAP
6 dumbbell power snatches, each arm, unloaded-10#
12 box jumps, 12”-24”
50-meter run

Preschool:
6:00 AMRAP
3 one-arm power snatches, left and right, unloaded
12 box jumps, 10”-12”
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
1-3 strict pull-ups
3 “perfect plank” push-ups

Elementary and Preschool:
Accumulate 1:00-3:00 in a perfect plank

Posted by Jeff Martin on 10/23

Thursday, October 25th 2012

CrossFit Kids

CrossFit Kids action

Crossfitsriramashram.com

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 push-ups => 2 cartwheels => 10 lunge steps => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5 push-ups => cartwheel => 6 lunge steps => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
3 rounds
7 front squats, 155#/110#
200-meter run
14 burpees

Junior Varsity:
3 rounds
7 front squats, 65#/55#
200-meter run
14 burpees

Novice:
3 rounds
7 front squats, 45#/35#
200-meter run
14 burpees

Elementary:
3 rounds
7 front squats, PVC-10#
100-meter run
14 burpees

Preschool:
3 rounds
7 front squats, unloaded
50-meter run
7 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 10/24

Friday, October 26th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Devotion


The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
6 mountain climbers => 6 jumping jacks => basic dot drill x 10 => 2 broad jumps => 6 side-to-side hops, each leg

WOD –
Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 95#/65#
Pull-ups

Junior Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 55#/45#
Pull-ups

Novice:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 35#/25#
Pull-ups

Elementary:
7:00 AMRAP
7 hang power cleans, PVC-10#
7 pull-ups (progressions or assisted okay)

Preschool:
6:00 AMRAP
6 hang power cleans, PVC-10#
6 pull-ups (progressions or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 wall walk-ups

Elementary and Preschool:
5:00
Wall walk-ups
Posted by Jeff Martin on 10/25

Saturday, October 27th 2012

CrossFit Kids

CrossFit Kids action

Infant Swim Resource


Exercise classes aim to lift youngsters into healthy living
By Ken Gordon
The Columbus Dispatch



According to what is taught in the CrossFit Kids Trainers course there are three pillars of CrossFit Kids? One of them is fun. A primary goal is to pair fitness and fun. What are the other two?

Define "Veracity"

Evaluate:
(2 + 3i) (4 + 2i)

According to the article above how does CrossFit Kids teach weighted movements?

Post your answers on the CrossFit Kids Facebook page
Posted by Jeff Martin on 10/26

Sunday, October 28th 2012

CrossFit Kids

CrossFit Kids action

S.A.T. Prep

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lunge steps => 3 strict pull-ups => bear crawl => 50-meter high-knee skip => 50-meter back pedal => 10 overhead squats, PVC

Elementary and Preschool:
3x or 5:00
6 lunge steps => 6 monkey hangs => bear crawl => 25-meter high-knee skip => 25-meter back pedal => 6 super-slow squats

WOD –
Varsity:
12:00 AMRAP
200-meter run
10 toes-to-bar
10 good mornings, 45# bar

Junior Varsity:
12:00 AMRAP
200-meter run
10 toes-to-bar
10 good mornings, 35# bar

Novice:
12:00 AMRAP
200-meter run
10 knees-to-elbows
10 good mornings, 25# bar

Elementary:
8:00 AMRAP
100-meter run
8 knees-to-elbows or knee raises
8 good mornings, PVC

Preschool:
5:00 AMRAP
50-meter run
5 knee raises
5 good mornings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
25 sit-ups
Hamstring mobility work

Elementary and Preschool:
10 sit-ups
Hamstring mobility work
Posted by Jeff Martin on 10/27

Monday, October 29th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Devotion

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

WOD –
Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 24 kg/16 kg
12 pull-ups

Junior Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 16 kg/12 kg
12 pull-ups

Novice:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 12 kg/8 kg
12 pull-ups

Elementary:
“Li’l Helen”
3 rounds
100-meter run
12 kettlebell swings, unloaded-4 kg
6 pull-ups (progressions or assisted okay)

Preschool:
“Pee Wee Helen”
3 rounds
50-meter run
6 kettlebell swings, unloaded
4 pull-ups (progressions or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche progressions

Elementary and Preschool:
5:00
Planks and planche progressions
Posted by Jeff Martin on 10/28

Tuesday, October 30th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => alligator crawl => forward roll => dip walk => 100-meter run

Elementary and Preschool:
3x or 5:00
6 PVC pass-throughs => alligator crawl => forward roll => jump to support with 2-second hold => 50-meter run

WOD –
Varsity:
9:00 AMRAP
6 hang power snatch, 95#/65#
9 burpees
18 double-unders

Junior Varsity:
9:00 AMRAP
6 hang power snatch, 55#/45#
9 burpees
18 double-unders

Novice:
9:00 AMRAP
6 hang power snatch, 35#/25#
9 burpees
18 double-unders

Elementary:
6:00 AMRAP
4 hang power snatch, PVC-10#
6 burpees
12 double-unders or single-unders

Preschool:
5:00 AMRAP
5 hang power snatch, unloaded-PVC
5 burpees
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ice cream makers

Elementary and Preschool:
5:00
Ring play
Posted by Jeff Martin on 10/29

Wednesday October 31st 2012

Happy Halloween
CrossFit Kids


CrossFit Kids action

CrossFit BrandX/ CF Kids HQ 3rd annual Haunted Maze to raise money for CrossFit Kids Initiatives.


According to the AAP "Energy drinks are not appropriate for children and adolescents and should never be consumed."
How Energy Drinks May Affect Kids' Hearts
Health News Daily

Skill Day Homework
According to the CrossFit Kids Trainers course what weight should be used when teaching the preschool class the deadlift? Why?

Define "Apprise"

Find the total number of ways of answering 4 objective type questions, each question having 5 choices.

According to the article above there are seven possible early signs of toxicity from a drink energy drinks. Can you name them?

Post your answers to the CrossFit Kids Facebook page!
Posted by Jeff Martin on 10/30

Thursday, November 1st 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Valor

The CrossFit Kids Teen Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for details..
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
100-meter run => sprint 20 meters => 180-degree turn, run backward 20 meters => 180-degree turn, sprint 20 meters => high-knee skip 20 meters => 180-degree turn, high-knee skip backward 20 meters => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
50-meter run => sprint 10 meters => 180-degree turn, run backward 10 meters => 180-degree turn, sprint 10 meters => high-knee skip 10 meters => 180-degree turn, high-knee skip backward 10 meters => basic dot drill x 10

WOD –
Varsity:
3 x 5:00 AMRAP
5 dumbbell push press, 35#/25#
5 dumbbell front squat, 35#/25#
15’ handstand walk
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
5 dumbbell push press, 25#/20#
5 dumbbell front squat, 25#/20#
15’ handstand walk
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
5 dumbbell push press, 20#/15#
5 dumbbell front squat, 20#/15#
15’ handstand walk
Rest 2:00 between cycles.

Elementary:
2 x 5:00 AMRAP
5 dumbbell push press, unloaded-8#
5 dumbbell front squat, unloaded-8#
5 wall walk-ups
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
6 push press, unloaded
6 front squat, unloaded
3 wall walk-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Rope climbs


Elementary and Preschool:
5:00
Rope climbing practice

Posted by Jeff Martin on 10/31

 




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