Monday, March 3rd 2008

CrossFit Kids - Ammo Box Throw

CrossFit Kids action

CrossFit Marina at the CrossFit Kids Cert.


Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (3-8#)
3 Squat Muscle ups

Buttercups:
3 rounds

Run 50 M
10 Kettlebell Swings (3-8#)
3 Squat Muscle ups



Big Dawgs and the Porch,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 2/1 for muscle ups.

Pack and Puppies,
If you do not have rings to do muscle ups please sub pull ups and dips. Sub the pull ups and dips 1/1 for muscle ups.


Posted by Jeff Martin on 03/02 at 06:56 PM

Comments:
  1. Would like to thank the Martins, their kids, and the staff at Brand X for putting on a FIRST CLASS CrossFit Kids Cert. If you want to pass your level 2 CF Cert, I recommend hitting the CFK cert first. You will learn some great cues for teaching the 9 main movements. They have little kids executing some "Rock Solid" technique. If you want to know what "Rock Solid" is, check out Jeff coaching or his students doing a WOD!

    Affiliates looking to expand their programing should seriously consider getting CF Kids Certified and starting to offer some kids classes. If you think CF is growing exponentially, just wait until CF Kids gets rolling a little longer. Globo gyms are doomed.
    Posted by Michael Collins  on  03/02  at  09:59 PM
  2. I did the below workout this morning my time was 6:00.

    3 rounds
    50 jump ropes
    15 hang power cleans
    15 push ups
    Posted by  on  03/03  at  07:37 AM
  3. I second Michael's comments - all of them. Fantastic cert. Michael's piece on running, Jeff's and everyone at Brand X's cues and fixes were great. CF and martial arts gave me the bricks, these guys gave me the mortar. The kids up here at CFKP are gonna be having some extra fun thanks to the cert!
    Posted by Kyle Alexander  on  03/03  at  12:24 PM
  4. The girls did the puppies' wod
    Anna - subbed 5 russian KBSs (low ones) with the 1 pood kettlebell and 3 kippers plus 3 bench dips for the 3 squat MUs
    5:32
    Molly - subbed 3 kippers plus 3 dips for the 3 squat MUs
    7:30
    Posted by  on  03/03  at  02:53 PM
  5. A huge thank you to Jeff, Mikki, and Cyndi, the Brand X staff, and all the amazing kids for a tremendous CrossFit Kids Certification. Your enthusiasm is palpable!

    Extremely informative, fun, and a vital cert. if you are going to be training kids. Children are not just little adults and safe/proper programming is not simply scaling down adult WODs --- this message was definitely hammered home.

    Just the right mix of learning how to teach movements using clever "kid friendly" cues, demonstrations of coaching age specific classes, and enjoyable participant events. Being screamed at by a very knowledgeable 9 year old to "get your chest to the deck" with pushups during CrossFit baseball was simultaneously humbling and hilarious........and will be forever memorable.

    Also, thank you to Michael Collins for sharing your wisdom regarding teaching running to kids.

    A "Rock Solid" certification indeed!
    Posted by  on  03/03  at  03:49 PM
  6. It was an awesome cert. I know that everyone came out of there with a bundle of new information and had a great time as well. Awesome job!
    Posted by  on  03/04  at  01:59 PM
  7. What a phenomenal weekend! Jeff and Mikki - you are amazing! You made me realize how awesome and how much potential we have as cf kids' coaches. You have done an amazing job and have a great crew there. Thanks to everyone that helped out over the course of the weekend - your boys - Connor, Keegan and Duncan are great (you are definitely doing something right with those 3 boys!), as well as the other kids really did an amazing job with demonstrations and even coaching during the cf baseball. (That Justin is a stickler for good burpees!) I look forward to helping create future elite athletes from everything I was able to learn this weekend. I think this cert will make me a better coach for kids and adults in addition to making me a better athlete myself.

    Thanks to EVERYONE for such a great job!I'll never settle for less than "ROCK SOLID"!
    Posted by  on  03/04  at  07:31 PM
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