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!