Monday, February 19th

CrossFit Kids - Whoops!CrossFit Kids action photo - Pict0106

Big Dawgs:
3 Rounds

25 M Caterpiller walk
25 M Roving Plank Push ups
50 M Bear Crawl (Back to start point)

Pack:
3 Rounds

15 M Caterpiller walk
15 M Roving Plank Push ups
30 M Bear Crawl (Back to start point)

Puppies:
3 Rounds

15 M Caterpiller walk
15 M Roving Plank
30 M Bear Crawl (Back to start point)

When you are through practice the following for 5-10 minutes:

  • Forward Rolls
  • Cartwheels

Posted by Jeff Martin on 02/18 at 06:44 PM

Comments:
  1. What is caterpillar walk and roving plank?
    Posted by  on  02/18  at  07:57 PM
  2. Hi,

    We should put a vid up of Caterpiller walks. I'll get on that.

    In the free issue of CFK Magazine Roving Push ups and Roving Planks are described. The free issue can be downloaded from the link on the top left side of the main page.
    http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

    Caterpiller Walk:
    1. Start in the same position as the bear crawl.
    2. Walk your hand out as far as you can (Our top performers are able to walk out until the are almost perpendicular to the ground)
    3. Walk your feet in until you are back in the starting position.
    4. Repeat until you have gone the required distance.
    Posted by Jeff Martin  on  02/18  at  08:32 PM
  3. Subbed crab walk for roving plank

    Anna
    3:32

    Molly
    6:00
    Posted by  on  02/19  at  10:19 AM
  4. What's the difference between buttercup, puppy, pack, and big dawg? Are they age based, performance based, or both? Thanks.
    Posted by  on  02/19  at  10:51 AM
  5. Jeff Martin,
    Thanks for the reply.
    Jeff
    Posted by  on  02/19  at  11:05 AM
  6. Jeff Martin,
    Thanks for the reply.
    Jeff
    Posted by  on  02/19  at  11:06 AM
  7. The groups are both age and performance based. Generally the groups are broken down like this:
    Big Dawgs - Young teens who have been doing CrossFit regularly and have mastered the movements.
    Pack - Age 9-11 year olds who have been doing CrossFit regularly, or young teens who are deconditioned.
    Puppies - Age 5-8 or older kids that are deconditioned.

    We also sometimes add two other groups:
    The Porch - For young teens who feel that the Pack would be to easy but can't quite handle the weight or reps of the Big Dawg workouts.
    Buttercups - For beginners or kids under 5. This group can be used as an intro to the movements or if younger kids want to follow along with their older siblings.

    It's important to keep in mind that just like Crossfit sometimes a workout will hit your strength and you can do it as rx'd, other times it hits your weaknesses and you have to scale. For the kids this means that some days they are Big Dawgs another they may be a in the Pack. CrossFit Kids is created with the idea that it is a tool for parents and teachers to use with their kids. We expect that kids will look at the site, be excited by the vids, but that their parents or teacher will guide and help them through the workouts.
    Posted by Jeff Martin  on  02/19  at  11:21 AM
  8. Maggie age 7-subbed crabwalks for roving planks. 7:16
    Joey-age 3-subbed a variety of frog jumps, hops, skips, crawls. 7:30
    Way to go girls.
    Posted by  on  02/19  at  11:28 AM
  9. good job anna and molly (we did it to!!!!!!!!!!!!!!!!!!!)
    love maggie.
    Posted by  on  02/19  at  11:33 AM
  10. Mags and Joe Good job on your workout! It was a hard one. Love, Anna

    dear maggs and joe good job love molly
    Posted by  on  02/19  at  01:38 PM
  11. Jeff,

    Thanks for the description. My 5 y/o son instinctively knew what to do from gymnastics. We had a blast.
    Posted by  on  02/19  at  02:29 PM
  12. I thought that the bear crawl was fun at first.Then as the third round came up it wasn't fun at all!My legs burned.....I don't know how Anna did it in three minutes.GOOD job!
    Lucas from Prescott Valley!
    Posted by  on  02/19  at  03:28 PM
  13. Big Dawgs

    6:21
    Posted by  on  02/19  at  06:32 PM
  14. We think that Anna might be 1/2 horse as she is down on all fours playing some kind of an animal a lot of the time, even doing laps around the back yard. smile
    Posted by  on  02/19  at  08:14 PM
  15. You are right Bear crawls are fun...at first !
    Posted by Mikki Martin  on  02/19  at  09:23 PM
  16. Hey Lucas, we have some very good friends who live in Prescott.
    Posted by Jeff Martin  on  02/20  at  05:31 PM
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