CrossFit Blog

  1. 20
    Oct
    2011
    1 comment

    Training & Competition

    When we’re training and timing our metcons, it’s very easy to try and rush things to keep up with someone else. You might only half do your exercise, or forget to count every one, or even forget an entire round.

    It’s important to remember that in training, our goal is always to do everything as close to perfect as we can. It’s only in competition we need to worry about how fast we’re going.

    Skill
    Deadlift
    “Angry Gorilla Back/Bums Back”

    Metcon
    5 Rounds
    10 Deadlifts
    5 Pull Ups
    3 Forward Rolls

    Game
    Partner Wall Ball Passing

  2. 6
    Oct
    2011
    0 comments

    The Point of CrossFit Kids

    The overarching point of CrossFit Kids is to teach kids to associate fitness with fun. If you fail to do this, you may lose your kids desire to work out and that would be truly tragic. So fun more than anything is the goal especially before the teenage years. The primary reason for this is that children don’t get stronger like you or I but through a process of hardwiring their brains to create correct movement patterns, so we won’t actually use weights for a long time and even then it is the smallest stimulus possible. I.E. with my teenage weightlifting class we limit weight jumps to 5 pound increments and only allow jumps in weight when absolute mastery is shown with a movement. For everything else we really focus on eliciting the best movement pattern that we can achieve from a given child in a given situation.

    John Browne, CrossFit Agoge

    Having fun is priority #1!

    Skill
    Strict Press
    “Hold Up the Sky!”

    Metcon
    5 Rounds
    3 Forward Rolls
    7 Strict Presses
    10 Squats

    Game
    Gauntlet

  3. 27
    Sep
    2011
    0 comments

    i8 Demo

    Skill
    Air Squat

    Metcon
    10 Rounds
    3 HandStand Kick Ups
    10 Perfect Squats
    Run 20m
    Run 20 Backwards

    Game
    Catch & Throw

  4. 22
    Sep
    2011
    2 comments

    Sportsmanship

    Great link on 10 Rules for teaching kids to be ‘Good Sports’

    Skill
    Power Clean

    Metcon
    How Many Rounds Can You Do:
    Run 20m up and back
    10 Power Cleans
    10 Wall Balls

    Game
    Gauntlet!

  5. 20
    Sep
    2011
    0 comments

    Saturday Fun

    This Saturday is our Invitational, the adults competition (which some of your parents are taking part), so there’ll be no CrossFit Kids class on.

    At 1pm, Sarah – one of our newest members – has offered to do Face Painting for all the kids before you get to demonstrate your CrossFit skills at 1.30 with a demonstration of their skills!

    Kevin

    Skill
    Power Clean
    “Oompa Loompa/I dunno/Lasers!”

    Metcon
    5 Rounds of:
    5 Forward Rolls
    7 Power Cleans
    9 Box Jumps

    Game
    Relay Race

  6. 15
    Sep
    2011
    1 comment

    Paleo Kids Resources

    Here’s a great post from Cave Kitchen to help you with a ton of resources for helping your kids eat Paleo. Everyday Paleo also has some great advice on how to get your kids on board with Paleo here.

    Skill
    Power Clean
    Oompa Loompa/I dunno/Lasers!

    Metcon
    As Many Rounds As You Can Do of:
    5 Power Cleans
    7 Push Ups
    9 Box Jumps

    Game
    Relay Race

  7. 13
    Sep
    2011
    1 comment

    Never Give Up!

    A good sign of sportsmanship is that you work hard and don’t give up, even when it seems like it’s impossible. Everything in life that’s really worthwhile is work. When you work really hard at something, it’s going to mean more to you.

    Winston Churchill’s Never Give Up

    Skill
    Power Clean

    Metcon
    10 Rounds:
    5 Power Cleans
    10 Lunges
    15 Sit Ups

    Game

  8. 8
    Sep
    2011
    1 comment

    Sleep is Good!

    Why is Sleep important? When you sleep, your body and brain has a chance to repair itself. While you’re sleeping:

    • You get stronger as your muscles build themselves back up after play and exercise
    • You get smarter as your brain goes over all it learnt during the day
    • You wake up with more energy to play, learn and be happy.
    Skill
    Deadlift
    Push those hips back!
    Metcon
    5 Rounds of:
    10 Deadlifts
    10 Burpees

    Game
    Partner Bean Bag Throws

  9. 6
    Sep
    2011
    1 comment

    Sportsmanship – Being Honest

    Our new Life Skill focus for September is on Sportsmanship and this week we’ll be talking about being honest.

    In workouts, when everyone seems to be going really fast, it’s important that we don’t cheat by skipping a few reps just so we can move on to the next exercise and ‘keep up’ with everyone else. On some exercises, you’re going to be fast, others you’ll be a bit slower. If your coach wants you to squat all the way down, make sure every single time you squat you squat all the way down.

    This makes you better as you progress. While it may feel good to get away with a fast time today, sooner or later you won’t get any better if you don’t take your time and make sure you do the exercises right.

    Oh, and make sure you write your correct time on the board!

    Skill
    Deadlift
    Push those hips back!

    Metcon
    How far up the ladder can you go?
    1 Deadlift
    1 HandStand Kick Up
    2 Deadlifts
    2 HandStand Kick Ups
    3 Deadlifts
    3 HandStand Kick Ups…

    Game
    Team Relay Race

  10. 1
    Sep
    2011
    0 comments

    Photo Day!

    Our Professional photographer will be here today to take photos of CrossFit Kids in action! We’ll share Pete’s photos with you when they’re ready and you can then have great photos printed for sharing with relatives!

    Skill
    Push Press
    “Oompa Loompa!”

    Metcon
    As Many Rounds As You Can of:
    3 Forward Rolls
    10 Push Presses
    Run 40m up and back

    Game
    Partner Relay Race