Wednesday, December 8, 2010

Wednesday Workday

Todays Skill Work:
(Hands on the ground. Legs and hips off of ground and hold for 10-15 seconds)

CrossFit Kids
10 Squats
2 Forward Rolls
*Forward Rolls: Make sure the chin is tucked down towards chest when doing the forward roll

CrossFit Teens
10 Sprawls
10 Squats
3 Forward Rolls 
 Brain Teaser of the Day:
A cowboy rides into town on Friday, stays for three days, then leves on Friday. How did he do it?

Monday, December 6, 2010

Upside Down Please

Children's Brain Development Is Linked to Physical Fitness, Research Finds 
Parents: How to raise a creative genius.

CrossFit Kids & CrossFit Teens
 Practice Wall Walks 
-make sure you have parents permission if practicing at home
-have parents there in case of need for a spotter

Brain Teaser of the Day:
Mr. and Mrs. Smith have seven daughters. If each daughter has a brother how many children do Mr. and Mrs. Smith have?

Wednesday, December 1, 2010

Holiday Time

A few interesting facts

-Your heart beats around 100000 times a day, 36500000 times a year and over a billion times if you live beyond 30.

-The left side of your body is controlled by the right side of your brain while the right side of your body is controlled by the left side of your brain.

-Your nose and ears continue growing throughout your entire life

-The smallest bone found in the human body is located in the middle ear. The staples (or stirrup) bone is only 2.8 millimetres long.

CrossFit Kids
10 min AMRAP 
(as many rounds as possible)
8 Lunge
6 Squats
4 Pushups
2 Situps

CrossFit Teens
12 min AMRAP
12 Lunge
10 Squats
8 Pushups
6 Situps

Brain Teaser of the Day:
A man was outside taking a walk, when it started to rain. The man didn't have an umbrella and he wasn't wearing a hat. His clothes got soaked, yet not a single hair on his head got wet. How could this happen?

Wednesday, November 24, 2010

First Thanksgiving

On the fourth Thursday of November, We celebrate Thanksgiving, a national holiday honoring the early settlers and their harvest feast known as the first Thanksgiving. To learn more about what the first Thanksgiving was like, click..... here.

CrossFit Kids & CrossFit Teens
Max Situps in 1 Minute
Max Pushups in 1 Minute
Max Squats in 1  Minute

Brain Teaser of the Day:
What moves forwards and backwards but has no legs, it cannot talk, it cannot walk, it doesn't slither or crawl across the floor either. It comes in different shapes, sizes and colours. What is it?

Tuesday, November 23, 2010


Gabby, Akhil and Zoli knocking out some KB swings.
Coach Crystal Nelson describes down to the recipe's what she'll be eating this Thanksgiving. 

CrossFit Kids
10 Pushups

CrossFit Teens
15 Tuck Jumps
10 Inverted Burpees
10 Pushups

Brain Teaser of the Day:
How many apples can you fit into an empty box?

Monday, November 22, 2010

Holiday Happening

Akhil and Zoli take on overhead squats

December programs have started at Crossfit Central and the Kids and Teens classes are gearing up for the holidays. There will be updated information throughout the holidays for those families that are traveling. A few things that will be posted are body weight exercises and holiday eating tips so that kids and parents can stay on track throughout the holidays. 

CrossFit Kids
2 x
Partner hop around your partner 3 times
10 squats

CrossFit Teens
2 x
Partner hop around your partner 6 times
15 squats

Brain Teaser of the Day:
If it takes six men one hour to dig six holes, how long does it take one man to dig half a hole?

Wednesday, November 10, 2010

"Unexpectedly Unhealthy"

Here is a list of  5 foods most kids eat that are surprisingly not as healthy as we thought...

CrossFit Teens
(over head squats can be performed with a PVC pipe, a broomstick or a branch found outside)

CrossFit Kids
"Modified Jeremy"
Air Squats

Brainteaser of the Day: 
How can you use the letters in NEW DOOR to make one word?

Tuesday, November 9, 2010

Kids WOD

A video of the CrossFit Central Coaches taking on the workout "Jeremy" in honor of Jeremy Daniel Bloniasz..

CrossFit Teens
3 rnds
20  Single Leg  line hops (10 rt leg, 10 lft leg)

CrossFit Kids
3 rnds
10 Supermans
10 Single Leg line hops. (5 rt leg, 5 left leg)

BrainTeaser of the Day:
Why is it against the law for a man living in North Carolina to be buried in South Carolina?

Wednesday, November 3, 2010

Fit Moms

Phillip and Ian getting a shot at pushing the new "butcher"

Olivia Sharratt a CrossFit Central Mother graces the cover of the new Austin Fit magazine.  Find out how it can be "a juggling act to throw a healthy lifestyle into the schedule of a businesswoman and stay-at-home mom"

CrossFit Teens
3 rounds:
10 Box Jumps
Planks 30 seconds
Pushups 30 seconds
 CrossFit Kids
3 rounds:
10 Box Jumps
Forearm Planks 15 second
Wall Pushups 15 seconds
Brain Teaser of the Day:
On my way to the fair, I met 7 jugglers and a bear, every juggler had 6 cats, every cat had 5 rats, every rat had 4 houses, every house had 3 mouses, every mouse had 2 louses, every louse had a spouse. How many in all are going to the fair?

Wednesday, October 27, 2010

Wacky Wednesday

CrossFit Teens
2 rounds
1 minute Plank Hold
Max Reps Sit ups in 1 minute 

CrossFit Kids
2 rounds
30 second Plank Hold
Max Reps sit ups in 30 seconds
Brain Teaser of the Day:
Johnny's mother had four children. The first was April, the second was May, and the third was June. What was the name of her fourth child?

Monday, October 25, 2010

Facebook or Fitness

Saratoga High School replaced standard P.E. with CrossFit, and while all kids might not like putting in the effort, most report that they’re seeing great results. Read More.
CrossFit Teens
Tabata Squats. 
(As many squats as possible in 20 seconds, rest 10 seconds. Repeat for a total of 8 rnds your score is the lowest round)

CrossFit Kids
Tabata Squats.
(4 rounds)

Brain Teaser of the Day:
How could all of your cousins have an aunt who is not your aunt?

Wednesday, October 20, 2010

Island Hopping

CrossFit Teens
3 rnds of 20 Skaters.
(each leg counts as 1 rep)

CrossFit Kids
3 rnds of 10 Skaters

Brain Teaser of the Day:
Imagine you are in a sinking rowboat surrounded by sharks. How would you survive?

Monday, October 18, 2010

Sneak In The Exercise

CrossFit Teens
15, 10, 5 Push Ups, Squats, Sit-ups

CrossFit Kids
10, 6, 2 Push Ups, Squats Sit-ups

The most common questions we get from parents are "what kinds of exercises can I get my kids to do?" or "On off days from Sports or CrossFit, how can I keep the kids active?" Well, here are a few ideas to keep the kiddos busy...

Riddle of the Day:
What is light as a feather, but even the strongest man cannot hold it more than a few minutes?

Tuesday, October 12, 2010

Kids, Kids and More Kids

The CrossFit Kids and CrossFit Teens classes have been working hard the past few weeks and have been having fun doing it. The Kids and Teens pose for some pictures after workouts to show off they're earned muscles. =) Great Job... Keep up the hard work!

Hey Who's Driving this thing?
Google is road-testing cars that steer, stop and start without a human driver.

Brain Teaser of the Day
Why are 2007 pennies worth more than 2006 pennies?

Monday, October 11, 2010

Monkey See...Monkey Do

Picture From:  Diablo CrossFit Kids
 Why are rainforests important?

The plants of the rainforests provide a large part of the earth's oxygen supply, breaking down carbon dioxide to do so. Destruction of rainforests could mean increased global climate change and worsening pollution. Destruction of rainforests has already disrupted normal rain patterns in some places, such as sub-Saharan Africa, resulting in drought and famine.

CrossFit Teens
3 x 100 M Sprint
2:00 rest between

 CrossFit Kids
3 x 50 M Spring
1:30 rest between
Brain Teaser Of the Day:
You are driving a bus. Four people get on, three people get off, then eight people get on and ten people get off, then 6 people get on and 2 more people get off. What color were the bus driver's eyes?

Friday, October 8, 2010

Fire Prevention Week

Do you know what to do if you smell smoke in your house? What about if you see a blazing fire? Many people don't know what to do. That is why firefighters across the country are participating in Fire Prevention Week, October 3-9, 2010.

CrossFit Teens
5 Forward Rolls, 5 Bear Crawl U Pattern

CrossFit Kids
2 Forward Rolls, 2 Bear Crawl U Pattern

Brain Teaser of the Day:
Eskimos are very good hunters, but they never hunt penguins. Why not?

Thursday, October 7, 2010

Future of Fitness

"Aside from helping them avoid related health problems down the road, exercise benefits kids' physical and psychological health. The American Heart Association explains that physical activity in children results in improved blood pressure, bone strength and cholesterol, more stable weight, decreased risk of diabetes and cancer and improved self-esteem. By starting at a young age, children can develop the lifelong habit of regular exercise."

CrossFit Teens
How Fast Can you do 20 Burpees?
 CrossFit Kids
How Fast can you do 12 Burpees?

Brain Teaser of the Day
What can run but never walks, has a mouth but never talks, has a head but never weeps, and has a bed but never sleeps??

Tuesday, October 5, 2010

What to Eat?

Our goal with kids isn't to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, 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 red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat 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

CrossFit Teens/CrossFit Kids
Max plank hold on elbows
(Post Times)

*CrossFit Central Would like to welcome Akhil and Zoli to the Teens programs..

Riddle of the Day:
Why is six afraid of Seven?

Monday, October 4, 2010

Monday Funday

CrossFit Teens
2 min
Max push ups then use the remaining time to do as many basic dot drills as you are able to

CrossFit Kids
1 min
Max push ups then use the remaining time to do as many basic dot drills as you are able to

Riddle of the Day:
Why Do Sharks only swim in salt water?

Friday, October 1, 2010

October Programs

Its Official Folks.. The first week of kids programs are in the books, the Kids Blog has had a Fall Makeover and Great things are happening

CrossFit Teens: Friday 10.01.10
Max Box Jumps in 60 seconds (20inch box)
Max Sit ups in 60 seconds

CrossFit Kids: Friday 10.01.10
Max Box Jumps in 30 seconds (10-12inch box)
Max Sit ups in 30 seconds

Riddle of the day
What do you call a Gorilla with a banana in each ear? (post your guesses)