CrossFit Kids - Forging the Future of Fitness

Friday, August 31st

CroassFit Kids - Squats

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Thursday, August 30th

CrossFit Kids - CrossFit Princess does "Cindy"

 

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Wednesday, August 29th

CrossFit Kids - Cargo net climbs

CrossFit Kids - Mt. Baker

Please see our new website at www.CrossFitKids.com

Tuesday, August 28th

CrossFit Kids - Iowa

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Muscle up Helen

Big Dawgs:
3 rounds

Run 400 M
21 Kettlebell Swings  (25-35#)
3 Muscle ups

The Porch:
3 rounds

Run 200 M
15 Kettlebell Swings (20-30#)
3 Seated Muscle ups

Pack:
3 rounds

Run 200 M
15 Kettlebell Swings  (10-15#)
3 Jumping Muscle ups

Puppies:
3 rounds

Run 100 M
15 Kettlebell Swings (5-10#)
3 Squat Muscle ups

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.

Monday, August 27th

CrossFit Kids - Agility, Coordination, Balance.......

Please visit our ne site at www.CrossFitKids.com and remember to bookmark the new site.

Everyone:
Before you start the workout do a handstand against the wall for time.

Big Dawgs:
21-15-9

Box Jumps
Dumbbell snatch (20-25#)

The Porch:
15-12-9

Box Jumps
Dumbbell snatch (20-25#)

Pack:
21-15-9

Box Jumps
Dumbbell snatch (10-15#)

Puppies:
15-12-9

Box Jumps
Dumbbell snatch (5-8#)

Buttercups:
15-12-9

Box Jumps
Dumbbell snatch (3-5#)

Everyone:
When you are done do a plank hold in top position for time.

"This summer I was able to attend the David Beckham Soccer Academy in Los Angeles.

For the past year I had been asking to go, but it just didn't work out until this year. I was thinking it would be aimed toward players that were just amazingly talented at soccer. When I got there I realized it was aimed at building soccer players into even more amazingly talented athletes. I went to the five day camp and stayed in the Hotel. Each day we took a bus about 3 miles to The Home Depot Center. We started with warm-ups, which were basically jogging and stretching. Then we started the drills for the day, each day they were different and we never did the same drill twice. The drills usually lasted about four hours (until lunch). After lunch we either scrimmaged or did games, such as “Soccer Golf “ or “World Cup.” We would finish at about four or five and then goback to the hotel where we had night activities like swimming or going to see the Wimbledon Trials.

When they did the agility, speed and vertical jump testing I felt confidant that I would do well because I have been really training hard with CrossFit. I also knew that there were a lot of kids who were pretty amazing there, so I just wasn’t sure what would actually happen. It turned out that I came in first in 3 of 4 categories and second in sprinting. I was very proud of all of my tests and at the end of the camp I got an award for Best Athlete at the camp with all of my times and work."

Sunday, August 26th

CrossFit Kids - Shuttle Run

Please check our new Website and save the address in your favorites:
www.CrossFitKids.com

Big Dawgs:
40-25-10

Overhead Squats, 35-45#
Good MorningS, 35-45#
Sit ups

The Porch:
40-25-10

Overhead Squats, 20-30#
Good MorningS, 20-30#
Sit ups

Pack:
30-20-10

Overhead Squats, 15-20#
Good MorningS, 15-20#
Sit ups

Puppies:
20-15-10

Overhead Squats, 10#
Good MorningS, 10#
Sit ups

Buttercups:
20-15-10

Overhead Squats, PVC-5#
Good MorningS, PVC-5#
Sit ups

Everyone practice frog stands for 5 minutes when you are done with the workout.

Saturday, August 25th 2007

CrossFit Kids - 3-2-1  GO!

CrossFit Kids Open "Cindy" Competition!

Male & Female for age divisions 12-18,

17-18 yr old
15-16 yr old
13-14 yr old
Big Dawgs
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

11-12 yr old
The Porch
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Coed Categories
9-10 yr old
Pack
“Lil Cindy”
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

7-8 yr old
Puppies:
How many rounds can you do in 10 minutes of:
2 Pull ups
4 Pushups
8 Squats

Under 7 years
Buttercups:
How many rounds can you do in 6 minutes of:
2 Pull ups
3 Pushups
4 Squats

Rx’d efforts will be scored ahead of modified
efforts. 
T shirt will be awarded for first prize in each category.
Submit Total Rounds completed plus additional
exercises in partial rounds to:

Jeff.CrossFitBrandX@gmail.com

Modifications are as follows:

Acceptable subs for Pull ups:
Beginner or seated  pull ups on bar or rings

Acceptable subs for Push ups:
Box Push ups
Wall Push ups
Knee Push ups

Acceptable subs for Squats:
Squat!!   Squat!!!   Squat!!!!

Form check don't count faulty reps!

http://www.brandxmartialarts.com/videos/CindyComp.wmv

Friday, August 24th 2007

CrossFit Kids - practice OHS Overhead Squats with PVC

Big Dawgs
7 rounds for time

10 Roving Push ups
10 Sprawls
10 Becks Burpee

Pack
6 rounds for time

10 Roving Push ups
10 Sprawls
10 Becks Burpee

Puppies
5 rounds for time

10 Push ups
10 Sprawls or Squat Thrusts
10 Becks Burpee

Thursday, August 23rd

CrossFit Kids - Valencia Cert.

Big Dawgs:
How many rounds can you complete in 20 minutes of:

5 Box Jumps, 20"
5 Thrusters, 35#
5 Pull ups

The Porch:
How many rounds can you complete in 15 minutes of:

5 Box Jumps, 20"
5 Thrusters, 25-35#
5 Pull ups

Pack:
How many rounds can you complete in 15 minutes of:

5 Box Jumps 15-20"
5 Thrusters, 15-25#
5 Pull ups

Puppies:
How many rounds can you complete in 12 minutes of:

5 Box Jumps, 12-15"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups

Buttercups:
How many rounds can you complete in 12 minutes of:

5 Box Jumps, 12"
5 Thrusters, 5-10#
5 Assisted or Beginner Pull ups

Wednesday, August 22nd

CrossFit Kids - Cindy Competition

Beginner Pull ups

Big Dawgs :
Shoulder Press
5-5-5-5-5

rest and then

"Upside Down J.T."
21-15-9

L- Pull Ups
Dumbbell Cleans, (25-35# Dumbbells)
Elevated Ring Rows

The Porch:
"Upside Down J.T."
15-12-9

L- Pull Ups
Dumbbell Cleans, (20-25# Dumbbells)
Elevated Ring Rows

Pack:
"Upside Down J.T."
15-12-9

Pull Ups
Dumbbell Cleans, (15# Dumbbells)
Ring Rows

Puppies:
"Upside Down J.T."
15-12-9

Jumping Pull Ups
Dumbbell Cleans, (5-10# Dumbbells)
Elevated Ring Rows

Buttercups:
"Upside Down J.T."
12--9-6

Jumping Pull Ups
Dumbbell Cleans, (3-5# Dumbbells)
Ring Rows

If you are unable to do L-Pull Ups practice L-Sits for 3-5 minutes when you are done with the workout.

"Upside Down J.T." was submitted by Jon Gary.