Sunday, December 2nd 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative SAT Prep Mental Fitness

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

CrossFit Kids Homework:

Define "Mollify"

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

Proven: Kids Get Smarter Just from Doing This One Simple Thing
Dr. Mercola
Posted by Jeff Martin on 12/01

Monday, December 3rd 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids 1525

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

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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
3 cartwheels => precision jump => dip walk => basic dot drill x 10 => 3 broad jumps => 5 squats

Elementary and Preschool:
3x or 5:00
Cartwheel => precision jump => 3 jump-to-support => basic dot drill x 10 => broad jump => 5 squats

WOD –
Varsity:
“Bradley”
10 rounds
100-meter run
10 pull-ups
100-meter run
10 burpees

Junior Varsity:
“Bradley”
10 rounds
100-meter run
10 pull-ups
100-meter run
10 burpees

Novice:
“Bradley”
8 rounds
100-meter run
10 pull-ups
100-meter run
10 burpees

Elementary:
“Li’l Bradley”
5 rounds
50-meter run
5 pull-ups (progressions or assisted okay)
50-meter run
5 burpees

Preschool:
“PeeWee Bradley”
3 rounds
35-meter run
3 pull-ups (progressions or assisted okay)
35-meter run
3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Play with pistol squats
Posted by Jeff Martin on 12/02

Tuesday, December 4th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative Cure, Prevention and Treatment of Catastrophic Children's Illness and Injury

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

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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 jumping jacks => alligator crawl => 10 squats => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
10 jumping jacks => alligator crawl => 5 squats => 25-meter high-knee skip => 25-meter back pedal => 2 broad jumps

WOD –
Varsity:
10 thrusters, 75#/55#
12 bar-facing burpees
14 toes-to-bar
16 lunge steps
18 sit-ups
100 double-unders
18 sit-ups
16 lunge steps
14 toes-to bar
12 bar-facing burpees
10 thrusters, 75#/55#

Junior Varsity:
10 thrusters, 45#/35#
12 bar-facing burpees
14 toes-to-bar
16 lunge steps
18 sit-ups
100 double-unders
18 sit-ups
16 lunge steps
14 toes-to bar
12 bar-facing burpees
10 thrusters, 45#/35#

Novice:
10 thrusters, 35#/25#
12 bar-facing burpees
14 toes-to-bar or knees-to-elbows
16 lunge steps
18 sit-ups
100 double-unders
18 sit-ups
16 lunge steps
14 toes-to bar or knees-to-elbows
12 bar-facing burpees
10 thrusters, 35#/25#

Elementary:
5 thrusters, unloaded-10#
6 burpees
7 knees-to-elbows or knee raises
8 lunge steps
9 sit-ups
25 double-unders or single-unders
9 sit-ups
8 lunge steps
7 toes-to bar
6 burpees
5 thrusters, unloaded-10#

Preschool:
5 thrusters, unloaded
6 burpees
7 knee raises
8 lunge steps
9 sit-ups
10 side-to-side hops

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


Elementary and Preschool:
Max plank hold

Posted by Jeff Martin on 12/03

Wednesday, December 5th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative: Kenya

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

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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 => 10 squats => 10 lunge steps => bear crawl => 100-meter run

Elementary and Preschool:
3x or 5:00
5 monkey hangs => 5 squats => 5 lunge steps => bear crawl => 50-meter run

WOD –
Varsity:
“Amanda”
9-7-5
Muscle-ups
Squat snatch, 135#/95#

Junior Varsity:
“Amanda”
7-5-3
Muscle-ups
Squat snatch, 55#/45#

Novice:
“Amanda”
5-3-1
Muscle-ups
Squat snatch, 35#/25#
- or -
7-5-3
Chest-to-bar pull-ups
Ring or bar dips
Squat snatch, 35#/25#

Elementary:
“Li’l Amanda”
9-7-5
Pull-ups (progressions or assisted okay)
Push-ups
Power snatch, unloaded-PVC

Preschool:
“PeeWee Amanda”
7-5-3
Pull-ups (progressions or assisted okay)
Push-ups
Power snatch, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ Handstand walk
10 knees-to-elbows

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 12/04

Thursday, December 6th 2012

CrossFit Kids Teen

CrossFit Kids action

CrossFit BrandX-The Hurt Locker

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

Top 10: Signs a Young Athlete May Be Injured

CrossFit Kids Homework
Define "Arcane"

4 chocolates are distributed among 5 girls. In how many ways can the chocolates be distributed if no girls gets more than one chocolate?
Posted by Jeff Martin on 12/05

Friday, December 7th 2012

CrossFit Kids Teens

CrossFit Kids action

S&S CrossFit

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

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2:00 max air squats => 200-meter run

Elementary and Preschool:
1:00 max air squats => 100-meter run

WOD –
Varsity:
1:00 AMRAP
Shoulder press, 95#/65#
2:00 AMRAP
Strict pull-ups
3:00 AMRAP
Handstand push-ups

Junior Varsity:
1:00 AMRAP
Shoulder press, 55#/45#
2:00 AMRAP
Strict pull-ups
3:00 AMRAP
Handstand push-ups

Novice:
1:00 AMRAP
Shoulder press, 35#/25#
2:00 AMRAP
Strict pull-ups
3:00 AMRAP
Hand-release push-ups

Elementary:
1:00 AMRAP
Shoulder press, unloaded-10#
2:00 AMRAP
Pull-ups (progressions or assisted okay)
3:00 AMRAP
Hand-release or standard push-ups

Preschool:
1:00 AMRAP
Shoulder press, unloaded
1:00 AMRAP
Pull-ups (progressions or assisted okay)
1:00 AMRAP
Push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2:00
Max box jumps, 30”/24”

Elementary and Preschool:
1:00
Max box jumps, 10”-24”

Posted by Jeff Martin on 12/06

Saturday, December 8th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: Drowning Prevention Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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 => army crawl => dip walk => 10 side-to-side hops => agility ladder => 50-meter bum kickers => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => army crawl => 2 jump to support => 10 side-to-side hops => agility ladder => 25-meter bum kickers => 25-meter back pedal

WOD –
Varsity:
15:00 AMRAP
500-meter row
15 wall ball shots, 20#/14#
10 toes-to-bar

Junior Varsity:
15:00 AMRAP
500-meter row
15 wall ball shots, 14#/10#
10 toes-to-bar

Novice:
15:00 AMRAP
500-meter row
15 wall ball shots, 10#/8#
10 toes-to-bar or knees-to-elbows

Elementary:
6:00 AMRAP
100-meter row or 100-meter run
10 wall ball shots, dodgeball-8#
5 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
50-meter run
5 wall ball shots, dodgeball
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata hollow rocks

Elementary and Preschool:
Tabata hollow rocks or sit-ups

Posted by Jeff Martin on 12/07

Sunday, December 9th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: SAT Prep Mental Fitness Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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’ handstand walk => 2 forward rolls => 10 sit-ups => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => 5 sit-ups => basic dot drill x 10 => 2 broad jumps

WOD –
Varsity:
21-15-9
Power cleans, 95#/65#
Push-ups
Squats

Junior Varsity:
21-15-9
Power cleans, 55#/45#
Push-ups
Squats

Novice:
21-15-9
Power cleans, 35#/25#
Push-ups
Squats

Elementary:
15-12-9
Power cleans, unloaded-10#
Push-ups
Squats

Preschool:
9-6-3
Power cleans, unloaded
Push-ups
Squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Bar hangs

Elementary and Preschool:
3:00-5:00 EMOM
Bar hangs

Posted by Jeff Martin on 12/08

Monday, December 10th

CrossFit Kids

CrossFit Kids action

CrossFit Kids Vero Beach

CrossFit Kids Homework
Read
Fit Kids Finish First in the Classroom

Define
"Defamatory"

Solve
The length of a room is 5 feet and the width is 3 feet. Find the cost of paving the floor by slabs at the rate of $300 per square feet.
Posted by Jeff Martin on 12/09

Tuesday, December 11th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope:
Cure, Prevention and Treatment of Catastrophic Children's Illness and Injury


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

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
Bear crawl => 2 forward rolls => balance beam => dip walk => basic dot drill x 10 => vault

Elementary and Preschool:
5:00
Bear crawl => forward roll => balance beam => dip walk => basic dot drill x 10 => 2 broad jumps

WOD –
Varsity:
15:00 AMRAP
10 push press, 95#/65#
100-meter run
10 box jumps, 30”/24”

Junior Varsity:
15:00 AMRAP
10 push press, 55#/45#
100-meter run
10 box jumps, 24”/20”

Novice:
15:00 AMRAP
10 push press, 35#/25#
100-meter run
10 box jumps, 24”/20”

Elementary:
7:00 AMRAP
7 push press, unloaded-10#
75-meter run
7 box jumps, 12”--24”

Preschool:
5:00 AMRAP
5 push press, unloaded
35-meter run
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ring handstand practice (w/2 spotters)

Elementary and Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 12/10

Wednesday, December 12th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: Kenya

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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 => 10 squats => alligator crawl => 3 pull-ups => 5 burpees => 100-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 squats => alligator crawl => 4 monkey hangs => 5 burpees => 50-meter run

WOD –
Varsity:
12:00 AMRAP
36 double-unders
12 overhead squats, 75#/55#
8 knees-to-elbows

Junior Varsity:
12:00 AMRAP
36 double-unders
12 overhead squats, 45#/35#
8 knees-to-elbows

Novice:
12:00 AMRAP
36 double-unders
12 overhead squats, 35#/25#
8 knees-to-elbows

Elementary:
6:00 AMRAP
18 double-unders or single-unders
6 front squats, unloaded-10#
4 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
8 side-to-side hops over 6” hurdle
6 front squats, unloaded
4 knee raises

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

Elementary and Preschool:
5:00
Pull-up practice
Posted by Jeff Martin on 12/11

Thursday, December 13th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Providence


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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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 => 10 side-to-side hops => basic dot drill x 10 => cartwheel => 10 lunge steps

Elementary and Preschool:
3x or 5:00
50-meter run => 10 side-to-side hops => basic dot drill x 10 => cartwheel => 10 lunge steps

WOD –
Varsity:
21-18-15-12-9-6-3
Pull-ups
Burpees
Squats
Rest 2:00, repeat.

Junior Varsity:
21-18-15-12-9-6-3
Pull-ups
Burpees
Squats
Rest 2:00, repeat.

Novice:
21-18-15-12-9-6-3
Pull-ups
Burpees
Squats
Rest 2:00, repeat.

Elementary:
12-9-6-3
Pull-ups (progressions or assisted okay)
Burpees
Squats
Rest 2:00, repeat.

Preschool:
9-6-3
Pull-ups (progressions or assisted okay
Burpees
Squats
Rest 2:00, repeat.

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

Elementary and Preschool:
3 x
3 wall walk-ups
6 sit-ups
Posted by Jeff Martin on 12/12

Friday, December 14th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids and Teen Competition "The Gauntlet"


CrossFit Kids Homework
Define "Avuncular"

The number 6013a8 is divisible by 4 when a is a digit. What can be the possible value of a?
Posted by Jeff Martin on 12/13

Saturday, December 15th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope:
Drowning Prevention Initiative

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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 => army crawl => monkey bar pass => 10 side-to-side hops => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => army crawl => monkey bar pass => 10 side-to-side hops => 25-meter carioca => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle

WOD –
Varsity:
5 rounds
400-meter run
1 rope climb
10 hang squat cleans, 95#/65#

Junior Varsity:
5 rounds
400-meter run
1 rope climb
10 hang squat cleans, 55#/45#

Novice:
5 rounds
400-meter run
1 rope climb
10 hang squat cleans, 35#/25#

Elementary:
3 rounds
200-meter run
1 rope climb or 3 beginner rope climbs
7 hang squat cleans, unloaded-10#

Preschool:
3 rounds
50-meter run
1 beginner rope climb
5 hang squat cleans, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice
Posted by Jeff Martin on 12/14

Sunday, December 16th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope:
SAT Prep-Mental Fitness


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

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
Basic dot drill x 10 => agility ladder => 5 D-ball slams => 5 burpees => 5 pull-ups

Elementary and Preschool:
5:00
Basic dot drill x 10 => agility ladder => 5 D-ball slams => 5 burpees => 4 monkey hangs

WOD –
Varsity:
3 x 5:00 AMRAP
10 goblet squats, 24kg/16kg
10 box jumps, 24”/20”
10 double-unders
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
10 goblet squats, 16kg/12kg
10 box jumps, 24”/20”
10 double-unders
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
10 goblet squats, 12kg/8kg
10 box jumps, 24”/20”
10 double-unders
Rest 2:00 between cycles.

Elementary:
2 x 3:00 AMRAP
10 goblet squats, up to 4kg, or squats
10 box jumps, 12”-24”
10 double-unders or single-unders
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
5 goblet squats, 16kg/12kg
5 box jumps, 10”-12”
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups
Posted by Jeff Martin on 12/15

Monday, December 17, 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Flux

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

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
25 jumping jacks => 400-meter run => 25 squats => 200-meter run

Elementary and Preschool:
15 jumping jacks => 200-meter run => 10 squats => 100-meter run

WOD –
Varsity:
10-8-6-4-2
Deadlifts, 245#/165#
2-4-6-8-10
Handstand push-ups
10-8-6-4-2
Pull-ups

Junior Varsity:
10-8-6-4-2
Deadlifts, 115#/75#
2-4-6-8-10
Handstand push-ups
10-8-6-4-2
Pull-ups

Novice:
10-8-6-4-2
Deadlifts, 75#/55#
2-4-6-8-10
Handstand push-ups or hand-release push-ups
10-8-6-4-2
Pull-ups

Elementary:
10-8-6-4-2
Deadlifts, unloaded-10#
Push-ups

Preschool:
5-4-3-2-1
Deadlifts, unloaded
Push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
3 x 20 sit-ups

Elementary and Preschool:
Attempt 5 L-sits
2 x 10 sit-ups


Posted by Jeff Martin on 12/16

Tuesday, December 18th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiatives:
Cure, Prevention and Treatment of Catastrophic Children's Illness and Injury

CrossFit Kids Homework:
Define "Solicitous"

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

Posted by Jeff Martin on 12/17

Wednesday, December 19th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative: Kenya

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Here's where to register: The Gauntlet. The event takes place on January 20, 2013, at the Los Angeles Fitness Expo.

Spaces are limited, so sign up quickly!

To be eligible, athletes must be ages 12-18 and attending middle school or high school.

Questions? Please contact .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => forward roll => precision jump => vertical jump => broad jump => 5 one-legged side-to-side hops, each leg => agility ladder => 50-meter bum kickers => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => precision jump => vertical jump => broad jump => 5 one-legged side-to-side hops, each leg => agility ladder => 25-meter bum kickers => 25-meter side shuffle

WOD –
Varsity:
10:00 AMRAP
14 burpees
7 hang squat snatch, 95#/65#
100-meter run

Junior Varsity:
10:00 AMRAP
14 burpees
7 hang squat snatch, 55#/45#
100-meter run

Novice:
10:00 AMRAP
14 burpees
7 hang squat snatch, 35#/25#
100-meter run

Elementary:
8:00 AMRAP
10 burpees
5 hang power snatch, unloaded-10#
50-meter run

Preschool:
5:00 AMRAP
5 burpees
5 hang power snatch, unloaded
35-meter run

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 12/18

Thursday, December 20th 2012

CrossFit Kids

CrossFit Kids action

CROSSFIT SRI RAM ASHRAM, HARIDWAR INDIA

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Here's where to register: The Gauntlet. The event takes place on January 20, 2013, at the Los Angeles Fitness Expo.

Spaces are limited, so sign up quickly!

To be eligible, athletes must be ages 12-18 and attending middle school or high school.

Questions? Please contact .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
10 jumping jacks => 10 seconds in bottom of the squat => 10’ handstand walk => 100-meter run

Elementary and Preschool:
5:00
10 jumping jacks => 5 super-slow squats => wall walk-up => 50-meter run

WOD –
Varsity:
5 rounds
5 strict pull-ups
10 push press, 35#/30# dumbbells
50 double-unders

Junior Varsity:
5 rounds
5 strict pull-ups
10 push press, 30#/20# dumbbells
50 double-unders

Novice:
5 rounds
5 strict pull-ups
10 push press, 20#/15# dumbbells
50 double-unders

Elementary:
5 rounds
5 pull-ups (progressions or assisted okay)
10 push press, unloaded-5# dumbbells
15 double-unders or single-unders

Preschool:
3 rounds
5 pull-ups (progressions or assisted okay)
5 push press, unloaded
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Pistol squat practice
Posted by Jeff Martin on 12/19

Friday, December 21st 2012

Reflection Day


CrossFit Kids action

It is the time for our thoughts to be on the simple joy of the holidays and the wide open possibility of the new year, but we find our attention drawn to Newtown, CT, and the incomprehensible incident that occurred at Sandy Hook Elementary School. A day spent in quiet contemplation among family and friends may help restore the fragile balance we all work constantly to maintain.

CrossFit Kids
Posted by Jeff Martin on 12/20

Saturday, December 22nd 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative:
Drowning Prevention

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

CrossFit Kids Homework:
Define "Affected"

How many ways can 4 chocolates be divide among 5 girls if no girl gets more than 1 chocolate?
Posted by Jeff Martin on 12/21

Sunday, December 23rd 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: SAT prep Mental Fitness

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 mountain climbers => 2 forward rolls => alligator crawl => 10 lunge steps => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
10 mountain climbers => forward roll => alligator crawl => 10 lunge steps => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
4 x 4:00 AMRAP
5 toes-to-bar
10 push-ups
15 squats
Rest 1:00 between cycles.

Junior Varsity:
4 x 4:00 AMRAP
5 toes-to-bar
10 push-ups
15 squats
Rest 1:00 between cycles.

Novice:
4 x 4:00 AMRAP
5 toes-to-bar or knees-to-elbows
10 push-ups
15 squats
Rest 1:00 between cycles.

Elementary:
2 x 5:00 AMRAP
3 knees-to-elbows or knee raises
6 push-ups
9 squats
Rest 1:00 between cycles.

Preschool:
6:00 AMRAP
3 knee raises
6 push-ups
9 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
25 sit-ups
Accumulate 30 seconds in an L-sit hold

Elementary and Preschool:
2 x
10 sit-ups
3 L-sit attempts
Posted by Jeff Martin on 12/22

Monday, December 24th, 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.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
5 strict pull-ups => 5 burpees => 5 perfect squats => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
5:00
4 monkey hangs => 5 burpees => 6 super-slow squats => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
Tabata row

Junior Varsity:
Tabata row

Novice:
Tabata row

Elementary:
Tabata row

Preschool:
Tabata row

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice

Elementary and Preschool:
5:00
Ring play

Posted by Jeff Martin on 12/23

Tuesday, December 25th 2012

CrossFit Kids

CrossFit Kids action

Happy Holidays!

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
2 forward rolls => bear crawl => dip walk => agility ladder => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
5:00
Forward roll => bear crawl => dip walk => agility ladder => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
12:00 AMRAP
12 push jerks, 95#/65#
25 double-unders
12 wall ball shots, 20#/14#

Junior Varsity:
12:00 AMRAP
12 push jerks, 55#/45#
25 double-unders
12 wall ball shots, 14#/10#

Novice:
12:00 AMRAP
12 push jerks, 35#/25#
25 double-unders
12 wall ball shots, 10#/8#

Elementary:
6:00 AMRAP
6 push jerks, unloaded-10#
12 double-unders or single-unders
6 wall ball shots, 4#-8#

Preschool:
5:00 AMRAP
5 push jerks, unloaded
10 side-to-side hops over 6” hurdle
5 wall ball shots, dodgeball

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Pistol squat practice
Posted by Jeff Martin on 12/24

Wednesday, December 26th, 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: Kenya Initiative

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



CrossFit Kids Homework:
Define "Euphemism"

How many three digit numbers can be formed using the digits 1,7,8 and 9?
Posted by Jeff Martin on 12/25

Thursday, December 27th, 2012


CrossFit Kids

CrossFit Kids action

CrossFit Sri Ram Ashram, Haridwar India

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Curious? Please contact .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
200-meter shuttle run (50-meter lengths) => 30 seconds in the bottom of the squat

Elementary and Preschool:
3x
100-meter shuttle run (25-meter lengths) => 10 seconds in the bottom of the squat

WOD –
Varsity:
10:00 AMRAP
3 handstand push-ups
5 pull-ups
15 squats

Junior Varsity:
10:00 AMRAP
3 handstand push-ups
5 pull-ups
15 squats

Novice:
10:00 AMRAP
3 handstand push-ups or hand-release push-ups
5 pull-ups
15 squats

Elementary:
6:00 AMRAP
3 push-ups
5 pull-ups (progressions or assisted okay)
10 squats

Preschool:
5:00 AMRAP
3 push-ups
5 pull-ups (progressions or assisted okay)
7 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
10 supermen

Elementary and Preschool:
2 x
10 sit-ups
10 supermen
Posted by Jeff Martin on 12/26

Friday, December 28th, 2012



CrossFit Kids

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.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => alligator crawl => forward roll => precision jump => dip walk => 50-meter high-knee skip => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
Bear crawl => alligator crawl => forward roll => precision jump => 2 jump-to-support => 25-meter high-knee skip => 25-meter bum kickers

WOD –
Varsity:
10:00 AMRAP
100 double-unders
50 burpee/box jump-overs, 24”/20”
25 toes-to-bar

Junior Varsity:
10:00 AMRAP
80 double-unders
40 burpee/box jump-overs, 24”/20”
20 toes-to-bar

Novice:
10:00 AMRAP
70 double-unders
30 burpee/box jump-overs, 24”/20”
15 toes-to-bar

Elementary:
6:00 AMRAP
20 double-unders or single-unders
10 burpee/box jump-overs, 12”-24”
5 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
10 side-to-side hops over 6” hurdle
6 burpee/box jump-overs, 10”-12”
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Handstand walk obstacle course

Elementary and Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 12/27

Saturday, December 29th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: Drowning Prevention Initiative

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

On January 20, 2013, the Gauntlet will be at the Los Angeles Fitness Expo.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lunge steps => 2 cartwheels => 5 pull-ups => 10 push-ups => 15 squats => 50-meter high knee skip => 50-meter side shuffle

Elementary and Preschool:
5:00
10 lunge steps => cartwheel => 4 monkey hangs => 5 push-ups => 5 squats => 25-meter high knee skip => 25-meter side shuffle

WOD –
Varsity:
6:00 AMRAP
135#/95#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Junior Varsity:
6:00 AMRAP
65#/55#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Novice:
6:00 AMRAP
45#/35#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Elementary:
5:00 AMRAP
Unloaded-10#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Preschool:
5:00 AMRAP
Unloaded
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Toes-to-bar

Elementary and Preschool:
2 x
10 knees-to-elbows or knee raises
10 supermen
Posted by Jeff Martin on 12/28

Sunday, December 30th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: SAT Prep, Mental Fitness Initiative

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
Greg Glassman and Mike Warkentin/CrossFit Journal

CrossFit Kids Homework:
Define "Archipelago"

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

Read:
Exercise and the Ever-Smarter Human Brain
By Gretchen Reynolds/Blogs.NYTimes.com




Posted by Jeff Martin on 12/29

Monday, December 31st , 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Agoge

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => bear crawl => 10 lunge steps => 6 monkey hangs => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => 8 lunge steps => 4 monkey hangs => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Junior Varsity:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Novice:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Elementary:
For time: 10 rounds of Cindy
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats

Preschool:
For time: 5 rounds of Cindy
2 pull-ups (progressions or assisted okay)
4 push-ups
6 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in an L-sit hold

Elementary and Preschool:
Attempt 5 L-sit holds

Posted by Jeff Martin on 12/30

Tuesday, January 1st 2013

CrossFit Kids

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.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => agility ladder => 3 broad jumps => 50-meter high-knee skip => 10 squats => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => agility ladder => 2 broad jumps => 25-meter high-knee skip => 5 squats => 25-meter back pedal

WOD –
Varsity:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 95#/65#

Junior Varsity:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 55#/45#

Novice:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 35#/25#

Elementary:
“Li’l Nancy”
3 rounds
200-meter run
10 front squats, unloaded-10#

Preschool:
“PeeWee Nancy”
3 rounds
100-meter run
5 front squats, unloaded

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

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 12/31

 




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