Thursday, November 29th 2007

Crossit Kids - Big Dawgs

CrossFit Kids action

"INNES"

Big Dawgs:

45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 50-55#
1 rope climb
25 Squats
1 rope climb

Porch:

45 Becks Burpees
1 rope climb
35 Sumo Deadlift High Pull 40-45#
1 rope climb
25 Squats
1 rope climb

Pack:

35 Becks Burpees
1 rope climb
25 Sumo Deadlift High Pull 20-25#
1 rope climb
15 Squats
1 rope climb

Puppies:

35 Becks Burpees
1 rope climb or 3 beginner rope
25 Sumo Deadlift High Pull 10-15#
1 rope climb or 3 beginner rope
15 Squats
1 rope climb or 3 beginner rope

Buttercups:

25 Becks Burpees
1 beginner rope climb
15 Sumo Deadlift High Pull ( 4 kg KB)
1 beginner rope climb
5 Squats
1 beginner rope climb

If you don't have a rope sub 10 pull ups (or beginner pull ups) for each rope climb.
Posted by Jeff Martin on November 28 2007 at 06:00 PM

Comments:
  1. Didn't have time to do the workout. Did a pushup workout with a deck of cards. Diamonds are diamnod pushups, spades are shoulder pushups, hearts are regular pushups, and clubs are wide arm pushups. It really works your arms.
    Posted by Josiah (13)  on  November 29 2007  at  09:01 AM
  2. Excellent idea, Josiah! How many cards do you go through and how many push-ups did you end up doing?

    Maria
    Posted by Amber (10), Summer (7)  on  November 29 2007  at  12:04 PM
  3. 60 pushups total. I did the cards up to the number five in each suit.
    Posted by Josiah (13)  on  November 29 2007  at  12:36 PM
  4. We assign different exercises to the cards when we do this.
    Examples:
    clubs = squats
    spades = push ups
    diamonds = sit ups
    hearts = burpees

    or

    clubs = pull ups
    spades = HSPU's
    diamonds = jumping squats
    hearts = box jumps

    You can do it with any exercises and its fun and fast. Another fun twist is to throw a card out and use it as a multiplier for reps.
    Posted by Jeff  on  November 29 2007  at  12:43 PM
  5. Just did Big Dawgs in 11 min. Jeff your way of doing the cards sounds fun I will have to try it.
    Posted by Josiah (13)  on  November 29 2007  at  12:55 PM
  6. That sounds really fun. If you don't use the cards to represent the reps, how many reps do you usually do per suit? I think I might do this for our dryland this afternoon!
    Posted by Amber (10), Summer (7)  on  November 29 2007  at  02:17 PM
  7. Maria,
    Whenever I design a workout of this nature, I take into consideration the ages and abilities of the kids that will be in the class. I choose a number of reps that I think will be appropriate for them. It's similar to choosing the number of reps for a particular round of a workout, always considering the total number of reps that will be performed within the entire workout (all rounds combined). You know your swim team, so you should be able to choose what you think will challenge but not overwhelm them. Bear in mind, though, that it's often a trial and error thing. After our classes, Mikki and I discuss ways in which we would change a workout to make it more challenging or more friendly to the kids. Then we implement those changes the next time we use the same or a similar workout.
    Posted by Maria  on  November 29 2007  at  04:21 PM
  8. Too wierd- Isn't that Cyndi, posting to Maria ?

    All Good ideas
    Posted by Mikki Lee  on  November 29 2007  at  05:35 PM
  9. That IS weird, Mikki!
    Thanks for the details - great pointers. I need to get myself to a CF Kids cert!
    Maria
    Posted by Amber (10), Summer (7)  on  November 29 2007  at  08:18 PM
  10. Why yes it was Cyndi posting to Maria. Sorry for being such a doof. I appreciate your posting the girls workouts and asking questions we all can learn from, Maria. AND I promise not to make a habit of posting for you. HA! smile
    Posted by Cyndi  on  November 29 2007  at  09:47 PM
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