Monday, September 17th 2007

CrossFit Kids - Intensity

CrossFit Kids action

Big Dawgs:

8 Muscle ups
Run 800 M
6 Muscle ups
Run 600 M
4 Muscle ups
Run 400 M
2 Muscle ups
Run 200 M

The Porch:

8 Seated Muscle ups
Run 800 M
6 Seated Muscle ups
Run 600 M
4 Seated Muscle ups
Run 400 M
2 Seated Muscle ups
Run 200 M

Pack:

6 Jumping Muscle ups
Run 600 M
4 Jumping Muscle ups
Run 400 M
2 Jumping Muscle ups
Run 200 M
1 Jumping Muscle up
Run 100 M

Puppies:

4 Squat Muscle ups
Run 400 M
2 Squat Muscle ups
Run 200 M
1 Squat Muscle up
Run 100 M

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 09/16 at 07:10 PM

Comments:
  1. Scott: 4 assisted muscle ups--approx 400m in 2:01-2 assisted muscle ups--approx 200m in 0:57--1 assisted muscle up--approx 100m in 0:18 (hmmm--that guestimate of distance can't even be close)

    Anne: 1 jumping/assisted muscle up & 3 assisted muscle ups--approx 400m in 2:28--2 assisted muscle ups--approx 200m in 1:15--1 assisted muscle up--something between 50m and 100m in 0:22

    Carlile: 4 assisted muscle ups- 200m in 1:24--something between 50m and 100m (neighbor's mailbox to the corner) in 0:28

    It'd be great if others would post their kids' CrossFit endeavors--especially those more familiar and experience with CrossFit and CrossFit Kids. Thanks for the workouts, Jeff!

    Ruthie in NC
    Posted by  on  09/17  at  01:46 PM
  2. We had to do a slightly different version of this workout since it was a bit rainy outside:

    Ben - 6 yrs. old

    2 Rounds

    4 Squat MU
    Bear Crawl length of room and back
    3 Squat MU
    Crab Walks
    2 Squat MU
    Frog Hops

    4:04

    Ben did a great transition into the first part of the MU, then I helped stabilize the rings as he jumped up into the dip.
    Posted by  on  09/17  at  04:10 PM
  3. Anna and Molly did the Puppies WOD subbing pull-ups and bench dips for the squat muscle-ups.

    Molly - 5:45 with jumping pull-ups
    Anna - 5:57 with kippers
    Brett - ran a few sprints

    So great to meet Nichole this weekend! Thanks so much for allllll your help... I needed it! ~ Jenny
    Posted by  on  09/17  at  04:44 PM
  4. It was great meeting you as well Jenny! I am so happy I was able to meet your family and Jeff & Charity! I had a great time this weekend. I will be emailing you very soon : )

    Oh, and great job on your ring dips!
    Posted by  on  09/17  at  06:42 PM
  5. Elliott did the puppy workout in 10 minutes. The rings were too high for squat muscleup, but he did a great job doing them with my assistance.
    Posted by  on  09/18  at  02:53 AM
  6. Great job to all of you who attempted this, thanks for posting !

    Cyndi ran a great CFKids class at BX last night...
    It was an Obstacle Course, with the added "extra" of the call out to freeze and do a plank hold, freeze and do 10 burpees, freeze and hold the bottom of the squat, etc.
    Great class.
    Posted by mikki Lee martin  on  09/18  at  12:04 PM
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    Posted by  on  10/01  at  07:55 PM
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