CrossFit Kids - Forging the Future of Fitness

Thursday, March 1st

CrossFit Kids - Toss it

Highland games practice at Brand X March 17th.

P.T. Test

Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held

Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)

Max Pull ups ( To Failure)
Full extension at bottom to chin over bar

Broad Jump (Distance)
Measure distance covered

Complete the test and report your scores here!

When complete practice cartwheels and front rolls for 10 minutes.

Wednesday, February 28th

Crossfit Kids - Gus

In memory of My best friend Gus, my English Bulldog.  ( This is a CrossFit Kids standard workout. Compare to December, 20th 2006)

"GUS"
3 rope climbs
200m Run
15 box jumps
200M Run
10 pushups
200M Run
5 pullups

Big Dawgs:
Do two rounds

Pack and Puppies:
one round

Post your time to comments!

Tuesday, February 27th

Crossfit Kids - GO!

Big Dawgs:
Back Squats
5-5-5-5-5

Rest

15-12-9
Handstand push ups
Ring Dips
Push ups

The Porch:
12-9-6
Handstand push ups (Pillow or Pad Okay)
Ring Dips
Push ups

Pack:
15-12-9
Handstand Push ups (Assisted)
Dips  (Bar or Bench)
Push ups

Puppies:
Handstand Push ups (Assisted)
Dips  (Bench)
Push ups (Box or Wall

Crossfit Kids Edna Valley visits CrossFit Santa Cruz.
Crossfit Kids

Monday, February 26th

CrossFit Kids - Graco Squats

Perfect!

Big Dawgs:

Run 600 M
100 Wall Ball (10-14#)
100 Box Jumps
Run 600 M

The Porch:

Run 600 M
75 Wall Ball (10#)
75 Box Jumps
Run 600 M

Pack:

Run 400 M
50 Wall Ball (6-8#)
50 Box Jumps
Run 400 M

Puppies:

Run 200 M
35 Wall Ball (4-6#)
35 Box Jumps
Run 200 M

Buttercups:

Run 100 M
25 Wall Ball (2-4#)
25 Box Jumps
Run 100 M

Sunday, February 25th

CrossFit Kids - Forging Future Fitness

Big Dawgs:
3 rounds of:

Run 200 meters
15 Power Cleans (25-30#)
15 Broad Jumps

The Porch:
3 rounds of:

Run 200 meters
15 Power Cleans (15-20#)
15 Broad Jumps

Pack:
3 rounds of:

Run 100 meters
10 Power Cleans (10-15#)
10 Broad Jumps

Puppies:
3 Rounds of:

Run 100 meters
10 Power Cleans (PVC-5#)
10 Broad Jumps

Buttercups:
3 Rounds of:

Run 50 meters
10 Power Cleans (PVC or Broomstick)
10 Broad Jumps

Saturday, February 24th

CrossFit Kids - Squats

Big Dawgs:
5 Rounds

Run 200 M
35 Squats

The Porch:
4 Rounds

Run 200 M
35 Squats

Pack:
4 Rounds

Run 100 M
20 Squats

Puppies:
4 Rounds

Run 100 M
15 Squats

Buttercups:
3 Rounds

Run 50 M
10 Squats

When you are through practice forward rolls and L sits.  How long can you L sit?

Friday, February 23rd, 2007

Stop Childhood Obesity CrossFit with your kids !

BIG DOGS

Run 800M

then: Using 15 #- 20 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M

PACKMEMBERS
Using 10 # - 15 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 800M

PUPPIES

Using 5# - 8 # Dumbells
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 400M
Shoulder Press x 10
Push Press x 10
Push Jerk x 10
Run 400M

BUTTERCUPS

Using 3# - 5 # Dumbells
Shoulder Press x 5
Push Press x 5
Push Jerk x 5
Run 200M
Shoulder Press x 5
Push Press x 5
Push Jerk x 5
Run 200M

Thursday, February 22nd

CrossFit Kids -Elevated Push up progressions

Big Dawgs:
Push Press
5-5-5-5-5

Rest 5 minutes

Then do Becks Burpees for 12 minutes.  Post how many meters you cover?

Pack:

Do Becks Burpees for 10 minutes.  Post how many meters you cover?

Puppies:

Do Becks Burpees for 10 minutes.  Post how many meters you cover?

Wednesday, February 21st

CrossFit Kids - Chipper

Big Dawgs:
One time through for time...

30 Squats
30 Broad Jumps
30 Push ups
30 Sprawls
30 Lunges
30 Box Jumps
30 Pull ups

Pack:
One time through for time...

20 Squats
20 Broad Jumps
20 Push ups
20 Sprawls
20 Lunges
20 Box Jumps
20 Pull ups  (Assisted or Beginner pull ups to fill in are okay)

Puppies:
One time through for time...

15 Squats
15 Broad Jumps
15 Push ups
15 Sprawls
15 Lunges
15 Box Jumps
15 Pull ups  (Assisted or Beginner pull ups to fill in are okay)

Tuesday, February 20th

CrossFit Kids - Live Your Dreams

David S.  (16)  Three year into CrossFit, leaves today to play soccer in England for 6 months.  Don't think you can get away from our workouts David! 

Big Dawgs:

3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups

The Porch:

3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups

Pack:

3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)

Puppies:

3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Buttercups:

3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)

Monday, February 19th

CrossFit Kids - Whoops!

Big Dawgs:
3 Rounds

25 M Caterpiller walk
25 M Roving Plank Push ups
50 M Bear Crawl (Back to start point)

Pack:
3 Rounds

15 M Caterpiller walk
15 M Roving Plank Push ups
30 M Bear Crawl (Back to start point)

Puppies:
3 Rounds

15 M Caterpiller walk
15 M Roving Plank
30 M Bear Crawl (Back to start point)

When you are through practice the following for 5-10 minutes:

• Forward Rolls
• Cartwheels
  
  

Sunday, February 18th

CrossFit Kids - Hang for Time

Playtime at HQ

Practice Day:
For 15 minutes practice the following:
Handstands/Headstands
Frog Stands
L sits

At the beginning and end of your practice do a max hang for time.  Post your times:

Saturday, February 17th

CrossFit Kids - Coaching

"Maggie"

Big Dawgs:
7 Rounds

Run 200 M
7 Thrusters (35-40#)

The Porch:
7 Rounds

Run 200 M
7 Thrusters (25-30#)

Pack:
7 Rounds

Run 100 M
7 Thrusters (15#)

Puppies:
7 Rounds

Run 50 M
7 Thrusters (5# dumbbells)

Buttercups:
7 Rounds

Run 25 M
7 Thrusters (3# dumbbells)

Friday, February 16th, 2007

CrossFit Kids Go Tabata

Mini Tabata

Perform the following exercises using the Tabata interval of 20 seconds of work, 10 seconds rest.  Complete 6 rounds, 3 minutes each exercise.

Exercises are done in sets of six consecutive rounds of the same movement.

One minute rest between exercises.

Squats

Push ups

Sit ups

Rope Pull ups

Keep track of the lowest number completed of each exercise and post to comments.

Thursday, February 15th, 2007

CrossFit Kids- CrossFit East play in the sand

Lil Diane

Big Dogs

21-15-9

HSPU  (against a wall with spotter)
DBDeadlifts ( 30-35#DB)

Packmembers

21-15-9

DB Shoulder Press 10-15#
DBDeadlifts ( 15-25#DB)

Puppies

21-15-9

DB Shoulder Press 5-8#
DBDeadlifts ( 8-15#DB)

Wednesday, February 14th

Crossfit Kids - Extension

Duncan M.  Cleaning a Car

Big Dawgs

How Fast can you complete:
100 Push ups

Pack

How Fast can you complete:
50 Push ups

Puppies

How Fast can you complete:
50 Box Push ups

Each rep must meet CrossFit Kids push up standard!

Post Times to Comments.

Tuesday, February 13th

Crossfit Kids - OHS

Big Dawgs:
Push Press
5-5-5-5-5

Rest

8 rounds of:
Sprint 100 M
Walking Lunge 25 M

Pack:

6 rounds of:
Sprint 100 M
Walking Lunge 25 M

Puppies:

6 rounds of:
Sprint 50 M
Walking Lunge 15 M

Monday, February 12th, 2007

CrossFit Kids Forging the Future of Fitness

Big Dogs
5 Rounds
10 Tuck Jumps
10 Overhead Squats 25-25#

then do 100 Push ups

Packmembers
5 Rounds
10 Tuck Jumps
10 Overhead Squats 10-15#

then do 75 Push ups

Puppies
5 Rounds
10 Tuck Jumps
10 Overhead Squats with PVC or Broomstick

then do 50 Push ups

Sunday, February 11th

Crossfit Kids - Snatch

O lifting workout form Sage Burgener in February's CrossFit Kids Magazine.

Big Dawgs:
5 rounds

12 Broad Jumps
12 Power snatches X 25-30#

The Porch:
5 rounds

12 Broad Jumps
12 Power snatches X 20#

Pack:
4 rounds

12 Broad Jumps
12 Power snatches X 10-15#

Puppies:
3 Rounds

12 Broad Jumps
12 Power snatches X 5-10#

Everyone,
when you have finished the workout please record two L sits for time.

Saturday, February 10th

Crossfit Kids - On the Mat

More wrestling workouts in the February edition of CrossFit Kids Magazine.

Big Dawgs:
5 rounds

Run  200 M
12 Thruster X 30-35#

The Porch:
5 rounds

Run 200 M
12 Thruster X 25-30#

Pack:
4 rounds

Run 100 M
12 Thrusters X 10-15#

Puppies:
3 Rounds

Run 100 M
12 Thrusters X 5-10#

Friday, February 9th

CrossFit Kids - Headers

Box Jumps, Sprints and Headers.  Another soccer workout from our good friends, the trainers at CrossFit Manchester, coming in  February's CrossFit Kids Magazine.

Big Dawgs:

Back Squats
5-5-5-5-5

rest

7 Rounds

10 Kettlebell Swings (20-25#)
5 Handstand Push ups

The Porch:
7 Rounds

10 Kettlebell Swings  (15-20)
5 Handstand Push ups

The Pack:
5 Rounds

10 Kettlebell Swings (10-12#)
5 Pillow/ Pad Handstand Push ups

Puppies:
4 Rounds

10 Kettlebell Swings  (5-10#)
5 Assisted Handstand Push ups or Elevated Push ups

Sub dumbbell swings if you do not have kettelbells.

Thursday, February 8th

CrossFit Kids - Wicked PT scores

Results of a carefully crafted fitness program.

Big Dawgs:
5 Rounds

Run 100 M
10 Pull ups
10 Wall Ball (10-14#)
10 Pull ups
10 Wall Ball (10-14#)

Pack:
4 Rounds

Run 100 M
10 Pull ups
10 Wall Ball (6-8#)
10 Pull ups
10 Wall Ball (6-8#)

Pack, do as many pull ups as you are able, then fill the rest in with beginner or jumping pull ups.

Puppies:
3 Rounds

Run 100 M
10 Beginner or Jumping Pull ups
10 Wall Ball (4#)
10 Beginner or Jumping Pull ups
10 Wall Ball (4#)

Sub dumbell Thrusters for wall ball if you do not have a medicine ball.

Pull up video

Wednesday, February 7th

CrossFit Kids - Skill day

For 15 minutes practice:

Handstands

Frog Stands

L sits

Then do a max hang for time (arms extended).

Post time.

Tuesday, February 6th 2007

CrossFit Kids  Lifts with PVC Back Squat

Workout for Two
Get a partner and alternate

While one partner runs , the other partner does continuous Clapping Push ups, Pushups or elevated/wall push ups. When the first partner completes the run switch. Each switch counts as one round completed.

How many rounds can you complete in 15 minutes ?

Big Dogs

Run 200M
Clapping Push ups

Packmembers

Run 200M
Push ups

Puppies

How many rounds can you complete in 10 minutes ?

Run 200 M
Elevated (from 10- 12 " )or wall push ups

Post rounds to comments.

Monday, February 5th

CrossFit Kids - Awesome

Funky Fran

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Sunday, February 4th

CrossFit Kids - Chipper

Big Dawgs:
5 Rounds

Run 100 M
10 Broad Jumps
10 Burpees
10 Broad Jumps
10 Burpees

Pack:
4 Rounds

Run 100 M
10 Broad Jumps
10 Push ups
10 Broad Jumps
10 Push ups

Puppies:
3 Rounds

Run 100 M
10 Broad Jumps
10 Box Push ups
10 Broad Jumps
10 Box Push ups

Saturday, February 3rd

Big Dawgs:
5 Rounds

Run 200 M
5 L Pull ups
20 Squats

Porch:
5 Rounds

Run 200 M
5 Pull ups
20 Squats
L sit for time

Pack:
5 Rounds:

Run 100 M
5 Pull ups
20 Squats
Tuck sit for time

Puppies:
4 Rounds:

Run 50 M
5 Beginner Pull ups
15 Squats
Tuck sit for time

Buttercups:
3 Rounds:

Run 50 M
5 Beginner Pull ups
15 Squats
Tuck sit for time

Friday, February 2nd

CrossFit Kids - Don't forget the gymnastics!

Big Dawgs:

20 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice on frog stands.