Thursday, January 26, 2012

Work Hard Play Harder

A few of our CrossFit Kids/Teens (L to R: Matilda, Grace, Nani, Charlie and Julien)

 Whether we are practicing the Foundational Movements of CrossFit (air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull and medicine ball clean), Gymnastics or  doing a little Underground Strength (sleds, ropes, prowlers, etc), this crew comes ready to work hard and have some FUN!

Thursday, January 5, 2012

Get Comfortable Being Uncomfortable

Sometimes in life, more often then not, we have to do things we don't want to do.  The same is true in CrossFit.  We all have our favorite skills and movements, but they won't always show up in every WOD.  In order to improve in CrossFit, we first have to Get Comfortable Being Uncomfortable.

This weekend, challenge yourself to get upside down at least 10 times before your next CrossFit class.  Here are a few examples:


Knee Hangs

Upside Down Ring hold

Handstand against the wall, Free standing handstand or handstand walk and Wall Walks

Be sure to ALWAYS have a parent/spotter around when attempting these skills! 

Thursday, October 27, 2011

Weekend Warrior

CrossFit Teen Benchmark WOD 10/24/11....They Killed it!

20 Fast Feet, 20 High Knees, 20 Jumping Jacks x2
10 Squats, 10 Push-ups, 10 Rotations x2

WOD 1:
(4 Rounds)
10 Jumping Squats
5 Burpees
20 Mountain Climbers

WOD 2:
(2 rounds)
3 Wall Walks
:20 Wall Sit
6 Push-ups
:20 Wall Sit
9 PVC Pipe or Broom Stick Over Head Squats
:20 Wall Sit
12 Sit-ups 
:20 Wall Sit

You can do both WODS in one day or split them up.  Have a great weekend and get moving!

Thursday, October 6, 2011

Weekend Warriors

Warm-up: 20 Fast Feet/ 20 High Knees/ 20 Jumping Jacks- 2 rds
                10 Squats/ 10 Push-Ups/ 10 Rotations- 2 rds
               (4 Rounds)
                 5 Burpees
                10 Alternating Lunges
                15 Sit-Ups
                 5 Push-ups
                10 Squats
                15 Sit-Ups

Triva: What fruit is the only fruit that has seeds on the outside?

Thursday, September 29, 2011

You want me to eat what?????

Spinach, Broccoli, Kale, Collard Greens and Swiss Chard are among the many different types of green leafy vegetables.  Here are a few reasons why eating leafy green veggies are important:

  • They contain more vitamin C than oranges
  • High in calcium and iron
  • High in protein (Popeye for example)
  • Contains more vitamin B2 than milk
So when you Mom tells you to eat all your greens, don't argue....JUST DO IT! :)

Thursday, September 15, 2011

Crossfit Games on ESPN2

Be sure to catch the CrossFit Games on ESPN2 every Wednesday for the next 5 weeks starting at 7pm.  See if you can spot our very own Carey Kepler and Lisa Bender-Thiel doing some serious work at the Games.  There is a CrossFit Teen get your game faces ready.  CossFit Central will be showing up in the near future with a  mighty Team of teens.

Click here to watch the teen event at the 2011 CrossFit Games

Wednesday, September 14, 2011

Team Players

One of the perks of being a CrossFit Kids coach is seeing the kids grow, not only physically but mentally and emotionally. 
Over the last couple of weeks my students/athletes have not only taken on harder workouts which are scaled versions of the adult classes.  But there have been many occasions of defying character and team building during the classes. 

One of our youngest students, was a little defeated by the workout of the day, which was kettlbell farmer walk back and forth the gym.  Knowing that the KB's may have been a little heavier for her I suggested she use lighter weight. As a coach this was just for her safety and to ensure she could participate in the workout. 

To say the least she wanted to do what the older kids were doing. At first she didn't know how to express that she wanted to use the heavier weights so she simply wanted to sit out. Normally I would have encouraged her to participate. But before I had the opportunity to support her, one of the students had taken it on themselves. It was an awww-haw moment, this is the under lying reason why crossfit kids is more than just the physical aspect of growth as a child. It's about building character, and team players.