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!