OCTOBER!!!!!

Caroline shows us how a pushup is done! (listen carefully)!


WOD:
AMRAP in 3min of
3 Overhead squats (weighted PVC/Light bar-FORM!! FORM! FORM!)
6 Pushups
9 Lateral jumps (over parallettes)
Rest 1 minute-Repeat 5 rounds
programming: Helene
WAY TO FINISH STRONG GUYS!

HEAT WAVE!

200 meter run for time @60%
rest 4 minutes
200 meter run for time @80%
rest 4 minutes
200 meter run for time @100%
rest 4 minutes
200 meter run for time@ 100%

THE BONUS HEAT!
5 front squats with med ball
5 deadlifts with med ball
5 wall balls
4rounds for time

Great work to the teens tonight! Eat well, drink lots of fluids and get your 8 hours of sleep or more! :)
check this link out!
http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DF7Id9caYw-Y%26sns%3Dfb&h=30ddf

Go Luc, GO Luc!!! It's yo birthday!!!

AND really!!! It will be Luc's 13th birthday on Saturday! Come cheer him on at the Santa Cruz Crossfit Affilliate Cup being hosted right here at CFSCC! Luc has been focused and committed in his training at the teen class and we know he will do great!
Go LUC! Remember to have fun and do the best you can! We are all so proud of you!
;) Coach Michele

Crossfit Teens!!!

Crossfit Teens with Michele and Helene

Classes are Tuesday and Thursdays from 3:30-4:30

$15/drop in or $80/8 classes.

Please call Michele 401.301.1150 or email crossfitkidscentral@yahoo.com for more info

TEEN CLASS LIFTS OFF!

Crossfit Santa Cruz Central Teen Class has begun!

Contact Michele O'K. for more info at....

crossfitkidscentral@yahoo.com

or

401.301.1150

SUMMER TIME?!!

SCHOOL IS ALMOST OUT AND HERE ARE THE KIDS CLASS TIMES @CFSCC!

Starting June 16th....

Ages 3-5/6/7 Wednesdays at 4pm and the last Saturday of each month at 9am

Ages 7 and up, please contact Michele to schedule class sessions at either crossfitkidscentral@yahoo.com or 401.301.1150

Please post comments or suggestions here on the blog!

LOOKING FORWARD TO FUN TIMES AHEAD THIS SUMMER! 

SMILES,

MICHELE "MAOK" OKOOMIAN

Deadlifts and...

and kettlebells!

Warm-up: 200 m row->30 second superman holds->5 broad jumps->lateral shuffles->5 box jumps-> 5 push-ups ((REPEAT 3 TIMES))

Skill: Deadlift with kettlebell, review push-up, review box jump

WOD: 4rounds for time of:

9 deadlift with appropriate weighted KB

8 push-ups

7 box jumps

Bonus: T-Hold for time (2x each side)

Plank hold for time (1x)

WELCOME BACK JAKE AND WILL!!! Nice deadlifting tonight!!! Sweeeeeeeeeet!!!!!!

SPRING BREAK!!!!

WHAT'S FOR DINNER?
WARM-UP:
weighted medicine ball carry, sprint, hand off to partner->interval sprints (25mx4) with rest->follow leader rotational movements
SKILL/Review: WALL BALL! , rowing, squat, push-ups, sit-ups, tire jumps
WOD: Spring Break Station Madness
30 Secs of work, followed by 30 seconds of rest of:
1. ROW for meters
2. wall ball 4#-12# (as appropriate)
3. sit-ups
4. tire jumps/tuck jumps
5. parallette jump throughs
FUN:
Musical dynamax balls! When the music stops, find a ball to sit on. If there isn't a ball left, you are out. Winner gets to pick 1-10 reps of a crossfit movement for all to do!
Hope to see you all next week! Enjoy your weekend!
Homework: NO HOMEWORK THIS WEEK!!!! hehehehe!!!!
HAVE FUN and BE SAFE! You guys rock!~ :) Michele

Row!

Warm-up: 100 Meter run->10 Squats-> 15 lunges; 10 Power pulls on rower
With PVC->pass throughs->OBI ONE's->5 push-ups (2x)
SKILL: Press (start with PVC and advance to weighted PVC/dumbells)
WOD: (using PVC)
12-9-6
Press
Squats
Row 50 meter sprint in between each round
FUN: Parallette holds for time! (3 rounds)

a very imformative article from Crossfit HQ: PARENTS PLEASE READ!
http://www.crossfitkids.com/index.php/crossfit101/

GUESS WHO?

and just who is this cute CFSCC kid?

Warm up: Fish game! Dot drills, agility work, follow the leader.

SKILLS: Broad Jump & Push ups

WOD: 25 m Row

7 broad jumps

7 push-ups

(3-5) rounds as appropriate

FUN/EDUCATIONAL: Catch the falling the stick and STACK and ATTACK!!!

And our important question of the day...

" WHY IS WATER IMPORTANT FOR OUR BODIES? "(post to comments)

CFSCC KIDS welcomes Grace to our 4pm class! Grace is from Crossfit Sacramento Kids and will be visiting us often!

Excellent job to all of our little guys tonight! Your push-ups were strong!

The sun and fun continues!

Rocco strategizes during a game...hmmm. What is he thinking?

Warm-up: Side shuffle in a circle (3 times around each direction)->20 jumping jacks->10 squats-> "hot potato"

Skill: Jumping Squat

Wod: 3 rounds for time
5 jumping squats
bear crawl 25 feet
10 jumping jacks
side shuffle to beginning

FUN/GAME: Crossfit Kickball!
:) and we had a little extra time today! Beau climbed the rope for the first time today! A Happy 5th Birthday indeed!
Yahhhhoooooooooooooo!!!!!
REMEMBER PARENTS~!!!!!!~~~~~!!!~~~~!!!!!
THE NEW CLASS TIMES:STARTING MONDAY, MARCH 22ND-MAY 10TH
AGES 3-5/6/7 = MONDAYS AND WEDNESDAYS @ 4PM-5PM
AGES 7-12 = MONDAYS AND WEDNESDAYS@ 5PM-6PM
&
ALL AGES SATURDAYS @9AM
please post any questions to comments! :)

NEW CLASS TIMES!!!

Check it out parents!

Our first session has come to a conclusion! Fantastic job kids! I am amazed with your progress in such a short time! Keep up the hard work!
CFSCC KIDS CLASSES ARE ON BREAK THIS WEEK, MARCH 15TH-20TH AND WILL RESUME WITH NEW TIMES...
but first....what is crossfit for kids?

It is a program designed for physical preparedness. This prepares a young child or high school athlete to develop functional skills necessary for their sport or play. The workouts are scaled appropriately (making it possible to train a 6 year old and an elite athlete in the same class!)

Here at Crossfit Santa Cruz Central, Michele emphasizes the "FUN" in "Function!"

THE NEW CLASS TIMES:
STARTING MONDAY, MARCH 22ND-MAY 10TH
AGES 3-5/6/7 = MONDAYS AND WEDNESDAYS @ 4PM-5PM

AGES 7-12 = MONDAYS AND WEDNESDAYS@ 5PM-6PM

&

ALL AGES SATURDAYS @9AM

that's 15 classes(NOT including Saturdays) this upcoming session! Classes are blocked out in sessions, but drop-ins are welcome at any time! Your kids can attend as few or as many classes as seen fit.
Prices are as follows:
$15 single child
$25 for 2 children (sibling or friend!)
or pay by the session and save a bunch!
$180 single child
$ 300 for 2 children (sibling or friend!)
Saturdays 9am= All ages/$15 child 2 children$25
Also, April vacation week is near! Kids classes will also be held, in addition to regularly scheduled classes on Monday, April 5th and Wednesday April 7th @9am ((ALL AGES $15.00))

Summer will be here before you know it! E-mail Michele @ crossfitkidscentral@yahoo.com with days/times you would like to see summer classes held!
and feel free to e-mail me with any other questions that you may have! :) Happy Spring everyone and looking forward to a new kids session at Crossfit Santa Cruz Central!
Thanks! See you soon!

Smiles and fun! Michele "maok" O'Koomian

9 three times

Rocco, Ciaran, and Carmella warm up on the agility ladder in the awesome sun!
Warm-up: Part 1: Follow the leader drills->5 squats->5press

Part 2: agility ladder drills!!! Part 3: Work on push-ups
((Thank you Tara for showing us some push-up pointers today!!!)) ;)

Skill: Thrusters

WOD: 3 rounds of: 9 Broad jumps---> Thrusters ---->Sprint to the red mat---->9 situps

Fun: Ball drills as follows:
1 handed ball stop->step and throw back to teacher Michele & Practice catching with baseball/softball gloves!
Emphasis on: following directions, one handed coordination, hand eye-coordination, balance, depth perception, accuracy, gross motor coordination and MORE!!!
Special thanks to the Mucilli fam for bringing along some extra gloves to share!

Winter stories?

Teacher Michele visits the top of Sqauw Valley

What fun things did you do this winter? Did you go on a trip? Or maybe you had fun at home!?! Please post to comments! Thanks!

Warm-up: 100 m jog->20 pulls on rower->10 ab mat sit-ups->5 push-ups

with a PVC stick: 10 shoulder rolls->10 press->10 good mornings

SKILL: DIPS (Assisted on dip station), review push-press

WOD: 100 m row in between each round of 12-9-6 of:

Dips

Situps

Push Press (5-8#dumbells)

FOR FORM, not TIME

FOR FUN: Max pushups! 2 attempts with adequate rest in between!

Rain, rain, went away!

just in time for our 4pm class!

And just what did we do in the sunshine?
WARM-UP: Dot drills->balance jumps-> 10 squats->bear crawl 25 meters and back->crab walk 25 meters and back->stretch to the sky->various follow the leader skills

SKILL: Press and review lunges

WOD:3-4 rounds as appropriate
5 pass throughs with parallette
sprint to your "stick" (PVC)
10 PVC press (weighted as appropriate)
15 meter lunges

FUN/GAMES: Parallel support for time x3 and capture the flag crossfit style!
excellent teamwork today!
QUESTION OF THE DAY: what were your favorite events to watch in the olympics and why? please post to comments!

DEADLIFTS!

Alessi deadlifts while David Shanahan from Crossfit HQ (http://www.crossfitkids.com/) looks on...

Warm-up: Short sesh of "Off the Wall" followed by 200m run
2x...of...10 press->10 shoulder rolls-> 10 good mornings
Superman holds 10 seconds on, 10 seconds off....5 rounds...

Skill: Deadlift
WOD: 5,5,5 Deadlifts with emphasis on form, not weight
Jog to the end of the driveway and back between sets

Fun: Weighted "Jim Stix" (coordination, motor control, depth-perception, etc.)
and due to some serious begging...a brief session of baseball again! (Anyone seen a ball on the highway?)
YOU GUYS ROCKED TONIGHT! FIRST NIGHT OF DEADLIFTS WITH A BAR! NIIIIIIIIICE!
WHY IS IMPORTANT TO "TOE OUT" WHEN WE DEADLIFT? (post answers to comments)
and...parents, please remember that that kids classes are cancelled for Thursday, February 25th and Saturday February 27th. Thanks! Stay tuned this weekend for fun stuff! :) Michele ("maok")

Barnyard Day

Carmella performs her first series of assisted dips as brother Rocco looks on! :)

YEAH CARMELLA!

WARM-UP:Hula-hoop for 3 minutes (be creative, but keep moving!), circle jumps, jumping jacks, med-ball relay

SKILL: Dips (progressions) *Hold to "lock out position" for 10 seconds/3 dips with band assist

WOD: " BARNYARD DAY!"

" Push open the barn door!" = 5 Wall push-ups

" Shovel some hay"= 10 virtual shovels over a box

" Water the pigs!"= waiter walk with 5 lb. weights (2 laps)

4 rounds

FUN: " Musical Balls"

great job today!!! Thank you David S. for playing the game with us at the end of class! ;)

ATTENTION PARENTS! KIDS CLASSES WILL BE CANCELLED THIS THURSDAY, FEB. 25TH AND SATURDAY FEBRUARY 27TH...THANKS!

More than muscle!

WHAT MAKES A CROSSFIT KID STRONG AND SMART?
1. Listening to the teacher/trainer/Mom/Dad/other adults
2. A good nights sleep
3. eating healthy
4. drinking plenty of water
5. knowing that it is more important to perform the movements safely, than to compete for the "best time"
6. listening to our bodies. When our bodies say to "rest", then we need to!
7. Always doing the best we can!
8. Always saying "I'll try" never "I can't."
9. cheering on other crossfitters!
10. studying hard in school!

These are a few things we talked about in class today...What are some other things that make you strong and smart? (please post to comments)

And...the 4pm CFSCC Kids Menu...

Appetizer: 400 meter run/jog with 5 squats at random intervals as called out by the instructor -> 10 sit ups->2 handstand attempts->jump rope for 1 minute at your own pace

The Chef Special: Kettlebell swings

Main dish: 5 rounds of:

9 kb swings 5#-20#

10 ab mat sit ups

11 jump rope singles

bear crawl back to start

Dessert: 100 meter dash for time (2 attempts)

NEED KIDS INPUT!

ATTENTION!!!: Here is your chance CFSCC kids...

Please post your ideas for future workouts! The winner gets to choose the game of their choice for the day!

Kids and adults are welcome to post to comments!

I hope everyone has had a fabulous week thus far and has played outside in the glorious sunshine!

REMEMBER!!! Saturday drop in class ALL AGES Saturday at 9am...

$15 child/ 2 kids$25(a friend counts too!)/ 3 kids$35!!!

CHeeeeeeeeeese!

Dylan and Izzy steal some camera time!

Tuesday 4pm class (3-5/6 yrs old)
WARM-UP: Skip to the fence->run back->stand on each leg for 10 seconds->hop on each leg 10 seconds->side shuffle to fence and back->crab walk->bear crawl->jumping jacks
SKILL/FOCUS: Press the sky, lunges
WOD: climb over the mountain
step over the barriers
sprint 20 yards to cone
5 lunges
5 press to the sky
(5-7 rounds as appropriate)
FUN: "Duck, duck goose!" and Capture the flag!

Some serious air!

Carmella jumps to the sky!Warm-up: Agility ladder->follow the leader->dot drills
SKILL WORK: Review of wall-push up, squat
WOD: 3 rounds
Skip 25 meters
5 jump to the blue sky
5 wall push ups
5 squats
sprint back to start
FUN: Stack N'Destroy! (emphasis on teamwork, coordination, listening skills, balance) and Hot Dog Fun (emphasis on full body extension)
If you could touch the sky, what would it feel like?

KIDS and NUTRITION

Nutrition for Kids in 100 words: (per crossfit kids HQ) www.crossfitkids.com

“Sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don’t avoid them. Pasta, white bread, and white rice are not that good for you; stuff that’s stoplight colors (red, green, yellow) found in the fruit aisle is good for you and eat a lot of it! Look at your plate, make a fist. Eat that much every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more."

Warm-up: 100 meter jog->dot drills->agility drills->50 meter sprints->50 meter back peddles

Focus: Thruster

WOD: 21-15-9 (for time)

Thrusters (DB) 5# -10#

Lunges

(100 meter jog in between each round)

SKILL: practice handstands (modified as needed without assistance)

WHAT WAS ON YOUR PLATE FOR DINNER?

(POST TO COMMENTS!!!)

'ARTIN AROUND!

Andreas showing off his "Strong Bones!"Warm-up: 200 meter run, team tire flips
FOCUS: Safe individual tire flips using deadlift technique, review of WOD exercises
WOD: (created by the kids in class!!!) 5 rounds of:
7 box jumps
5 push-ups
25 meter jog
3 tire flips
25 meter jog
5 squats
BONUS BROWNIE: max # of strict sit-ups in 30 secs, rest 30 secs
max # of strict sit-ups in 20 secs, rest 30 secs
max # of strict sit-ups in 10 secs
and.........
HOW LONG CAN YOU SUPERMAN FOR?
Congrats to Andrew! 1:40 seconds of great form superman!
FUN: (of course!) CF BASEBALL!!!
WHY IS TIME NOT AS IMPORTANT AS FORM?

Donovan practices at home!

Look Mom and Dad, 1 hand!

Warm-up: Fish game for 3 minutes->agility circles->crab walk->bear crawl->5 box jumps->5 push-ups->follow the leader basic rotational movements

Skill: Push-press, dips (using bench), review box jumps

WOD:Sprint with your colored flag to the parallettes->5 dips->5 Db push press->10 box jumps... 3-5 rounds as appropriate

GAME/FUN: G-Man Jump (because this was WAY too much fun on Thursday!) and Crossfit Speed Stick

HOMEWORK: Besides listening to your parents and cleaning your room, get outside and run around!

ARE YOU GOING TO WATCH THE SUPERBOWL?

Creative AND cool!

"G-Man" at the 2009 Crossfit Games

Warm-up: Lateral line hops, dot drills, follow the leader "fancy footwork"
Skill: Pull-up (progressions)
WOD: 30 feet dash with 4# med ball

10 Tire jumps

30 feet dash with 4# med ball

5 pull-ups

5 slow squats
3-5 rounds as appropriate

FUN: Cane Game and...."G-Man Jumps!" (Thank you Grayson for this sweet idea!)

CIARAN'S PULL-UPS ARE LOOKING SUPER STRONG! WAY TO GO LITTLE MAN!

"Boomshot!"

Future CFSCC kids supa'star! No monkey'ing around! She means business with those dumbells!

Warm-up: Row 50 meters->5 squats->5 push-ups->5 press (repeat 3 times)
SKILL: #1 Work on progressions of push-ups
SKILL: #2 Rowing set-up/"breaking out" for WOD, technique, etc.
SKILL: #3 Thruster! (A.K.A. "Boomshot")

WOD: 7 Rounds for time
Row 25 m
7 Thrusters

FUN/Skill work: Max # sit-ups in 1:00 with great form
Congrats to Carmella for 8 minutes and 42 seconds worth of hard work today! And also to Rocco... for max amount of cookies in Mom's hair in 30 seconds!

Starting the week off with good form!

...and I don't mean handwriting!

WARM-UP: Round 1= 100m run, 3 superman holds (5 secs each), 5 push-ups, 7 squats
Round2= 50 m run, 5 superman holds, 7 push-ups, 9 squats
Round 3= Run to the wall, 7 superman holds, 9 push-ups, 11 squats

SKILL/FOCUS: Deadlift with weighted PVC (concentration on FORM!!!)

WOD: 5 rounds NOT for time, for FORM and SAFETY!
5 Kettlebell deadlift (heavier than previous weight, working on form)
5 push-ups
25m RUN

FUN: 2 rounds each for distance:
Throw 8#, 10#, 12# weighted ball and record distance

THE 4PM CLASS IS LOOKING STRONG FOR THE UPCOMING SPRING SPORTS SEASON! What sports do you play? Or what is your favorite sport to watch? And why? Please post to comments!

Saturday "Station Stop"

Alex and Jessica showing us the "FUN" in function!

Warm-up: weighted ball sprints->jumping jacks->5 squats->basic stretching with PVC
SKILL: Review the Press, Squat, and Pushup
WOD: Pick your destination! The train stopped at these various stations!
10 side to side lateral hops over barrier
5 push-ups
5 press
5 squats
FUN!!!: Practice throwing and practice hitting an object after doing a short bout of crossfit movements. (directions shouted out by teacher Michele)
NICE WORK TODAY!!! CFSCC KIDS WELCOMED DONOVAN AND MATILDA TO OUR SATURDAY CLASS!
Stay tuned for footage of DOnovan's 1-handed push-up!!! AMAZING! :)

Crossfit little dawgs at 4pm....presents
WARM-UP: 100 meter follow the leader run->jumping jacks->OBSTACLE COURSE!
SKILL: PRESS THE SKY
WOD: 5 rounds of
5 jumping hands (jacks)
5 slow squats
one 10 second ring hand
GAME: Baseball (practice hand eye coordination, sequencing, etc.) Start with ball on cone and then swing to hit it. Spin around three times and then hit it...then throw, pitch and hit game!
NICE WORK!!!!!!!!!!!!!!!! ANd EXCELLENT LISTENING!

Happy Birthday!

Alessandro, AKA " Lightning", celebrates the big 10!!! Happy, happy, happy birthday from all of us at Crossfit Santa Cruz Central!

Today's Birthday Menu

WARM-UP: 100 meter run->5 slow squats->jump in the tire hole, jump out->shoulder rolls (repeat 3 times)

TIRE FLIPPING using teamwork, communication, and deadlifting technique.

SKILL: " PRESS"

WOD: AMRAP (As many reps as possible) in 7minutes of:

5 squats

5 tire push-ups

5 dumbell shoulder press (light weight as app. for form!)

FUN: FInnnnnallllly!!! Crossfit baseball!!!

A SPECIAL THANK YOU TO ADULTS WHO JOINED IN ON THE BALL GAME AND TO SHARI AND THE 4PM CLASS FOR DOING "10" BURPEES TO CELEBRATE ALLESANDRO'S SPECIAL DAY!

Lightning will be dining out with his fam tonight at his favorite restaurant, Shadowbrook! Enjoy!

Recipe for a safe deadlift

Marty, the mad scientist knows the secret recipe to a safe and effective deadlift.

And we learned it today at the 4pm kids class at CFSCC!

(ages 6 and up)
Warm-up: 3 rounds of 5 pass throughs->10 squats->5 situps->5 box jumps
SKILL: Deadlift, review push-ups
WOD: 21-15-9
Jump for height
Deadlifts (Kettlebells weight as appropriate)
Push-ups (modified as needed)
FOR FUN: Tabata pass throughs and HAVE FUN on the parallettes!

And more more thing...JUST WHAT ARE THOSE INGREDIENTS IN A DEADLIFT?

Sunshine Saturday!

So glad to see some new faces at the 9am class Saturday! Alex and Jessica welcome back to CFSCC kids! We also had got to see our friend, Mr. Sun, for the last half of our workout! yahooo!
Warm-up: Row 100 meters->10 jumping jacks->5 slow sit-ups (3 times)
Skill: Squat, Box jump, sit-ups, parallete pass throughs
WOD:
4- 5 rounds (appropriate to age/skill level)
5 pass throughs on parallettes
side shuffle 50 m
20 tuck jumps
weighted med ball sprint or carry (4#and up as appropriate)
10 slow squats
5 sit-ups
FOR FUN:
Practice L-sits (with and without assitance) Practice tuck and hold on parallettes
L-Sits for time (3 rounds)
QUESTION OF THE DAY?
What important vitamin do we get from sunlight?

C is for....

today our 3-5/6 age group rocked this at the 4pm CFSCC kids class...
WARM-UP: 50 m row->3 ab mat sit ups->bear crawl->skip (3 times)
SKILL: Pushup (modified) , long jump, and review squat
WOD: 4 ROunds for time
5 long jumps
5 squats in front of your color
5 wall-push ups with your feet on your shapes
5 long jumps

And for FUN: Jump rope!
-Practice bringing the rope from behind to the front and then jumping over with two feet. Practice going faster! PRACTICE, PRACTICE, PRACTICE!!!
-When I say "jump", you "jump" skill with teacher Michele.
WHAT ARE SOME WORDS THAT BEGIN WITH THE LETTER "C"?

Tornado warning or...

just the CFSCC Kids storming through their workout?

Here's what the older kids did today:

WARM-UP: row 100 meters-> light stretching->10 ab mat situps-> 3 times
SKILL: Push-up, introduction of the broad jump
WOD: 5 Rounds for time
5 push ups
5 broad jumps
5 squats
5 broad jumps
FOR FUN: Practice jump roping. (work on jump roping backwards, double unders) and, by special request, the fish game (2 rounds for score!)
EXCELLENT WORK TONIGHT!!! I saw some strong push-ups, perfect squats and I think one of our kids is close to getting his first double under! Keep practicing!

"Lights OUt!"

warm-up: " Throw a Tantrum! " Jump up and down, punch the heavy bag, hit the ground, get all your energy out!

Skill: "Sllllllllllllllllllloooooooooooooooooooooow Squat"

WOD:
3 rounds
run and tag the mat
10 slow squats inside your boundary
10 tuck jumps on mat (practice landing on feet, not on the ground)
5 supermans

FUN: Obstacle course, practice forward rolls
.......and Ciaran shows us how its done!!!

Slooooooow squats!

Nice sqaut BRO!!! WARM-UP: follow the leader run, basic rotational movements to warm-up joints, light stretching)

BASIC SKILL WORK: The Slow Squat

practice good squat technique using the wall

WOD: HOW MANY ROUNDS CAN YOU DO IN 10 MINUTES?

RUN 50 Meters

10 Slooooooow squats

Bear Crawl Back (later changed to side shuffle in

the rain)

GAME: Weighted ball throw and shoot!

Cool Down: Name two things that you learned about the squat today?

PARENTS AND KIDS, REMEMBER!!!

Starting Monday, January 18th-Thursday, March 11th...
CFSCC Kids classes will run as follows:
8 week session where classes meets twice a week: (kids can either sign up for the whole session or drop in)****It is not imperative to attend each class, although it is highly encouraged as movements will progress.

Mondays and Wednesdays @4pm-4:45pm ***Ages 5/6 and up as appropriate

Tuesdays and Thursdays @4pm-4:45pm***Ages 3-5/6 or as appropriate

***classes designed to run 45minutes with 15 minutes at the end of each class to work on homework, read, practice writing, etc. Parents are welcome to pick children up at 4:45.
CFSCC Kids Rates:
1 kid /8 weeks (16 classes): $140.00 if parent is a member of CFSCC, $150.00 for
non-members
2 kids/8 weeks (16 classes): $235.00 if parent is a member of CFSCC, $255.00 for non-members OR....1 kid/ Drop-in rate: $15.002 kids/Drop-in rate: $25.00

STARTING SATURDAY, JANUARY 23rd! KIDS CLASSES AT 9AM- DROP IN ALL AGES $15.00
any questions, please e-mail Michele "MAOK" O'Koomian
crossfitskidscentral@yahoo.com

Time for some wall ballin'!

funny faces...

WHAT OUR 4PM'ers did today:

Warm-up: Hurdles, Tabata Elbow Planks

Technique/Skill: Kip on Floor, Wall Ball, Box Jump review

WOD: 4 Rounds of- 20 secs on 2o secs off ofWall Ball/Box Jump/Jump the line

Cash-Out: Max Handstand Hold

and.....What is protein? And why is it important? Can you name one?

Lasers!

One of our CFSCC pre-school kids (otherwise known as "Spiderman"), has a little post WOD fun!

WHAT DID WE DO AT THE 4pm CLASS TODAY?
WARM UP: jump up and down(or jumping jacks)->shoulder rolls-> spin around 5 times and immediately do 3 broad jumps->spin around 5 times and immediately do 3 slow squats, walk the bridge over fire one foot in front of the other forwards and backwards->crab walk forward->skip backwards. REPEAT 3 times.

SKILL WORK: "Lasers" and " Press the Sky ", review the squat

WOD: 12,10, 8,...,2 SQUATS

2,4, 6, ..., 12 PRESS

FUN: Game "OVer the line!"

AND....

THE FISH GAME!

AND...

Review!

Excellent job! Keep up the good work!

Just another muscle Monday!

THE NEW CFSCC KIDS SCHEDULE IS HERE!!!!

Starting Monday, January 18th-Thursday, March 11th...

CFSCC Kids classes will run as follows:
An 8 week session where classes meets twice a week: (kids can either sign up for the whole session or drop in)**
**It is not imperative to attend each class, although it is highly encouraged as movements will progress.

Mondays and Wednesdays @4pm-4:45pm ***
Ages 5/6 and up as appropriate

Tuesdays and Thursdays @4pm-4:45pm***

Ages 3-5/6 as appropriate
***classes designed to run 45minutes with 15 minutes at the end of each class to work on homework, read, practice writing, etc. Parents can either pick children up at 4:45 or 5:0opm.
CFSCC Kids Rates:

1 kid /8 weeks (16 classes): $140.00 if parent is a member of CFSCC, $150.00 for

non-members

2 kids/8 weeks (16 classes): $235.00 if parent is a member of CFSCC, $255.00 for non-members OR....
1 kid/ Drop-in rate: $15.00
2 kids/Drop-in rate: $25.00

and--->STARTING SATURDAY, JANUARY 23rd!
KIDS CLASSES AT 9AM- DROP IN ONLY! $15.00

any questions, please e-mail Michele "MAOK"

crossfitskidscentral@yahoo.com

THANKS AND SEE YOU ALL REAL SOON!

This weekend's forecast...

Cloudy with a chance of F U N !

Have fun in your backyard, a park or at the beach!

*Practice sprints, cartwheels, jump up on things, swing from some bars! (with your parents permission, of course)

HAPPY WEEKEND!

See you all next week! :) Michele

Jungle Day

Say hello to our new gorilla friend, Tiny!

We use the expression "angry gorilla" when teaching the kids to deadlift...

Warm-up:
3x
3 skin the cats->single leg side-to-side line hops, 10 each leg->5 ring rows->single leg front to back line hops, 10 each leg

WOD:
3 rounds (not for time! For form!)
5 broad jumps
10 Deadlifts with kettlebell (height of kb and weights varied accordingly)
10 push-ups (with excellent form; modified as needed)

FOR FUN!!!!!
MAX L-SIT holds with parallettes

CFSCC is proud of all our angry gorillas today!

BACK TO SCHOOL BLUES!!!

a bit of post WOD fun on the whiteboard...

The kids all showed up wearing blue tonight...and their first week back to school!

(get it, back to school blues??? hahaha!)

WARM UP
Run 200 meters->5 ring rows->5push-ups->monkey hangs->Tarzans (2x)
Skill Work: Wall-Ball

WOD
3 rounds of:
10 Ring rows
20 wall balls (4-10#) scaled accordingly

For FUN/FOCUS/COORDINATION
Practice Handstands
Wheelbarrow races!!!
EXCELLENT WORK BY ALL!

It Starts Here!

Thanks MAJES! And here we go!
Hello everybody! Michele "MAOK" here! Welcome to the new blogger site! I will be posting our kids class workouts of the day (WOD), pictures, information about CFSCC kids and of course, lots of random fun, fun, fun!

Parents! Please be sure to fill out the form on the corkboard in the gym regarding suggested class times! THANKS!
Our next 8 week session will start on January 18th and will offer two different age groups!
Ages 3-5 (Pre-school)
Ages 5-12/13 *

From now until January 18th, CFSCC KIDS classes will be held Tuesdays and Thursdays at 4pm.

* The kids program at CFSCC is designed for general physical preparedness. This prepares a young child or high school athlete to develop functional skills necessary for their sport and play. The workouts are scaled appropriately (making it possible to train a 6 year old and an elite athlete in the same class.)

Parents! please encourage your kids to post, (with your permission) of course! Here they can share their thoughts about the workouts, our community, and happenings!
This is designed as a secure site for our future super crossfitters to have a chance to express themselves! SEE YOU SOON!!!

:) MAOK
3,2,1 GO!!!!!!!!!!!!

A place for Juniors monitored by Michele O'koomian

Here is day one of the new blog for the Kid's! A place to exchange information. This blog is by registration only for security reasons! Welcome! We invite parents and kids to post here!