Wednesday, April 30th 2008

CrossFit Kids - Plank holds

CrossFit Kids action

Big Dawgs:
3 Rounds

Run 400 M
35 Push ups

The Porch:
3 Rounds

Run 400 M
25 Push ups

Pack:
3 Rounds

Run 200 M
25 Push ups

Puppies:
3 rounds

Run 100 M
15 Push ups

Buttercups:
3 rounds

Run 50 M
15 Push ups

Rest 5:00

Pack => Big Dawgs
50 squats for time

Buttercups => Puppies
25 squats for time

It is critical that range of motion be preserved. For the squat, hips must be below the top of the knee at the bottom of the squat and fully extended at the top. For the push up the chest must touch the ground in the bottom position. In the top position the elbows must be fully extended and the shoulders activated, or pushing against the load. Range of motion can be compared to the length of a run. If you are racing someone 200 m and they only run 190 m they didn't run the same race that you did, and their time would not count. Range of motion is critical, not only to ensure proper movement but to compare work and times as well.



Posted by Jeff Martin on 04/29 at 05:27 PM

Comments:
  1. Big Dawgs my time on the squats was 55 seconds. I didn't time myself on the first part of the wod.
    Posted by  on  04/30  at  05:00 AM
  2. Outstanding site!! I have my Grandkids (6) visit me every summer for 2 weeks and we fish, boat and dive. I'm including CrossFit kids this year, again outstanding site. I am a retired marine and have been a Crossfitter for several years, great job folks.
    Posted by  on  04/30  at  09:48 AM
  3. Gerald,
    Fantastic! Sounds like the six of them always have a summer to remember, thanks to you. So glad CrossFit Kids will be a part of it this year. Be sure to have them post their times here so we can congratulate them.
    Posted by  on  04/30  at  11:27 AM
  4. Girls did puppies wod:
    Anna - 3:47
    Molly - 3:56
    Brett did 3x: 25m + 5 push-ups - 2:16
    Posted by  on  04/30  at  02:44 PM
  5. Today we ran a mile at running club. Then we finally figured out a way to do the workout at home that Coach Jeff gave us.

    3 rounds
    3 Handstand push up progressions (elevated on Mom's bed)
    5 Seated pull ups (pulling up to kitchen counter top)
    7 Monkey swings (on playset in backyard)
    Posted by  on  04/30  at  04:36 PM
  6. My time on the Pack for the first part was 7:13 and I got 1:09 on the Squats(50)
    Posted by  on  04/30  at  05:05 PM
  7. Puppies:
    Elijah (5) 6:08 & 00:47
    Quinn (7) 4:08 & 00:22
    Posted by david sellers  on  04/30  at  05:16 PM
  8. Puppies

    10M/4'9/108

    4:30 & 0:34
    Posted by  on  04/30  at  08:49 PM
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