Sunday, November 12th

CrossFit Kids - Climbing Seminar with Rob Miller and his assistant Delaney T.

CrossFit Kids action photo - Crossfit_kids_climbing_1

Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest to the following:

Big Dawgs:
8 Rounds of:
Hang Squat Cleans (25-30#)
Kettle Bell Swings (20-25#)
Pull ups

The Porch:
6 Rounds of:
Hang Squat Cleans (20#)
Kettle Bell Swings (20#)
Pull ups

Pack:
6 Rounds of:
Hang Squat Cleans (15#)
Kettle Bell Swings (15#)
Pull ups

Puppies:
6 Rounds of:
Hang Squat Cleans (10#)
Kettle Bell Swings (10#)
Jumping or Beginner Pull ups

Buttercups:
4 Rounds of:
Hang Squat Cleans (5-8#)
Kettle Bell Swings (5-8#)
Jumping or Beginner Pull ups

CrossFit One Day Climbing Seminar with Rob Miller

Posted by Jeff Martin on November 11 2006 at 08:26 PM

Comments:
  1. Delaney, you are an amazing little girl.

    And your big sister, Darby, is pretty darn great too. Your mom and dad must be extremely proud.
    Posted by laurar  on  November 11 2006  at  09:45 PM
  2. Hi guys

    Can someone explain the diferent color stickers and numbered holds on the wall?
    Posted by Davie  on  November 12 2006  at  08:41 AM
  3. Davie,
    The tape represents specific routes that Rob set. On a specific route you would onmly be able to use those holds designated by the routes maker. Much harder than just going up the boulder any way you can.
    J
    Posted by Jeff Martin  on  November 12 2006  at  10:55 AM
  4. Thanks Jeff
    Posted by Davie  on  November 12 2006  at  11:50 AM
  5. 9-6-3
    pull-ups
    kettle-bell swings
    9:56

    I DID GREAT!!!
    Posted by Bradley  on  November 12 2006  at  07:56 PM
  6. Rob,
    Thank you so much for all the help and a great weekend on the wall. I'll conquer the horn before your next visit.
    Posted by Laneypaney  on  November 13 2006  at  06:58 AM
Enter your comments below:
Commenting is not available in this weblog entry.