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.

Thursday, September 8, 2011

Weekend Warrior

Because you just can't get enough, here is an easy at-home workout for you to do this weekend:

3 Rounds for Time
5 burpees
10 push-ups
15 squats 
20 sit-ups

*Post your time in the comment box*

Tuesday, September 6, 2011

Fight Gone Bad 6

Our biggest event is almost here!! Our Kids classes have been practicing the Fight Gone Bad movements that are in the workout. 

Row for Calories
Box Jumps
Push Press
Wall Ball
Sumo DeadLift High Pull
Hazel practicing her Sumo DeadLift High Pull while, Savannah is working hard on the Rower. 

This annual fundraiser and fitness event is set up to benefit the Special Operations Warrior Foundation, Camp Patriot and CrossFit Kids. This year Fight Gone Bad has pledged to fund college scholarships for ALL of the children who lost a children who lost a father in the recent helicopter crash in Afghanistan. The workout is scales to all levels and includes a Kid's Division. Join the CrossFit Central community on  September 17th at Camp Mabry.

Minimum of $75 raised to participate 
$150 to recieve a T-shirt from the FGB organization
Kids must raise $25 to participate

Tuesday, August 30, 2011

CFCentral Kids inspiring others.....

From the young to the old... We can all enjoy the benefits of CrossFit! 
Here is a video one of our CF Central Kids shared... 

Elizabeth's Grandpa doing Burpees!! 

Share the love of Burpees KIDS!! 

ps. No one was hurt during the making of this video!!! 

Monday, August 29, 2011

Monday Funday

Boy is it HOT out there!  We are seeing record high temperatures this week, so make sure you are drinking lots of water throughout the day...not just during workouts.


                                                 Copyright 2009-2010

HYDRATE  HYDRATE  HYDRATE!  Your body will Thank You!

Monday, August 8, 2011

Happy Monday

Yea it's Monday!  Just a few more weeks of summer left.  Who is ready to get back school and get some smarts?????  In the mean time, here is a little Tuesday homework WOD for you.

Warm-up: Rock out to your favorite song.  Bring out your best dance moves and dance like no one is watching!

3 rds for time:
10 burpees
15 push-ups
20 squats
20 sit-ups
15 walking lunges
10 sprawls

Leave times in the comment box!


Trivia: A giraffe only sleeps about 4 hours a day.  NOT YOU! Make sure you are getting at least 8 hours of sleep every night...we'll be able to see it in your workout.

Tuesday, April 5, 2011

SUMMER SUMMER SUMMER is right around the corner!!!

And guess what.. that means SUMMER CAMPS will be starting too!!

CrossFit Kids Camp @ Dell Jewish Community Center

June 6-7 & 9-10  8:30-3pm

Open to Boys & Girls 3rd-5th & 6th-9th grade

CrossFit Kids Camps @ RunTex
 Lake Austin Blvd

June 13-16
June 20-23
July 11-14
July 18-21

Monday-Thursday 9:00am - 2:00pm
Open to Boys & Girls 9-14


mmm... Watermelon reminds me of summer.

Check out the website for more information.

Monday, March 14, 2011

Central Kids Testimonials


What's your favorite part of CrossFit Teens? It makes you stronger. 
What's your favorite movement? Pull ups with the rubber bands.
What's your favorite summer snack? Frozen Yogurt with Fruit. 
What's your school do you attend?and favorite class? Zilker and was accepted to Ann Richards School. All of her classes.
What's your favorite book? The Goose Girl.
What are your plans for the summer? Ride my pony and chill out.

What's your favorite part of CrossFit Teens? It teaches you about perseverance and helps you keep going even when it's hard. Also, it helps you stay healthy and fit. 
What's your favorite movement? Skin the cat & Box jumps & Deadlifts.
What's your favorite summer snack? Tomatoes with olive oil and balsamic vinaigrette.
What's your school do you attend? and favorite class?  Khabele School & photography. 
What's your favorite book? The Hunger Games.
What are your plans for the summer? Going to the NorthWest in Oregon, Washington, and Northern CA.


Tabata Row
Relay Races with Med Balls and Hurdles

Side to Side Jumps over PVC Hurdles 
Push Ups

Monday, March 7, 2011

Coordination refers to your ability to use your body in several ways at once.

Coordination, agility, balance and accuracy are four general physical skills that are improved through practice. 

"The more you stimulate your nervous system, the better your brain is able to communicate with your musculoskeletal system." - Gaines 

CrossFit Kids seeks to develop body control early in life, thereby preparing our children for the challenges they will face in sport, play and (eventually) work. 

Kids WOD
2 Rounds
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible

Teens WOD
4 Rounds
3 Kick overs
3 Skin the cats
Balance on a single leg as long as possible

Brain Teaser of the day: 
What is the first thing a gorilla learns at school?

Thursday, March 3, 2011


Our teens class is growing!!!

Welcome Walt, Grace, and Matilda who have graduated from the younger kids 4pm class!

We also offer at 4pm class on Tuesday and Thursdays for ages 5-9!

It's suppose to be a beautiful weekend!! 
Get outside and get active! 
Run, jump, skip, play, roll, hurdle, tumble, walk, skate, bike, swim,  get outside!!  
But most of all make sure to have FUN!!!!!!!!!!

Let's hear what your favorite outdoor activity?

Monday, February 28, 2011

CrossFit Central Kids hosted its first UTB (Under the Bridge) Kids free community workout this past Saturday, February 26th. And yes - there were hula hoops!

This new monthly event will be held along side the adult CrossFit Central UTB on the last Saturday of each month under the Mopac pedestrian bridge on the north side of Lady Bird Lake.

Mark your calendars and join us for the next UTB Kids on March 26th!

March CFC Kids programs start TODAY!

4:00 - 4:45 p.m.  CFC Kids (ages 5-9 years)
4:45 - 5:00 p.m. CFC Teens (ages 10-16 years)

4:00 - 4:45 p.m. CFC Kids (ages 5-9 years)

Effective March 2011, all CFC Kids classes are capped at 10 kids - auto pay is the best way to ensure your child secures his/her spot in class. Contact the front desk at CrossFit Central for assistance with scheduling and payment.

Wednesday, February 23, 2011

My better is better

Interesting Facts to Know
  •  In one year the heart will pump 1,500,00 gallons of blood through the human body
  •  Human eyes are the same from birth but our ears and nose never stop growing.  
  •  Leonardo da Vinci could write with one hand whilst drawing with the other. If you not impressed, then try it   for yourself. 
  • Did you know that Dolphins always sleep with one eye open?
CrossFit Kids
10m Alligator walk

CrossFit Teens
30 Skaters
20m Alligator walk 

* The Alligator walk starts out in a plank position. Moving only your hands and toes, maintain the plank position as you walk your way down. 

Brainteaser of the Day:
The red house is on one side and the blue is on the other, where is the white house?

Monday, February 21, 2011

More Veggies Please

Coach Cris takes some time out of class for a Veggie tast test.
Did you know that Popeye is credited with urging millions of youngsters to eat spinach since the 1930's?

CrossFit Kids
10 Basic Dot Drills
10 pushups
5 Cartwheels

CrossFit Teens
10 Basic Dot Drills
10 Pushups
7 Cartwheels

Brainteaser of the Day:
What happened in 1961 and will not happen again until 6009?

Wednesday, February 16, 2011

Yay Burpees!

She is over 150 feet tall. She is over 100 years old. She was packed in hundreds of crates. Who is she?

CrossFit Kids
Burpee Jump 
(Do a burpee and then jump over a broomstick) 
Sit Ups

CrossFit Teens
Burpee Jump
(Burpee and then jump over a basketball or some object around 1ft tall)
Sit Ups

Brain Teaser of the Day:
Before Mount Everest was discovered, what was the highest mountain in the world?

Monday, February 14, 2011

Happy Valentines Day

CrossFit Kids
10 Lunge
5 Broad Jumps
20 second plank hold

CrossFit Teens
10 Lunge
5 Broad Jumps
30 second plank hold

Brain Teaser of the Day:
How could the 22nd and 24th U.S. Presidents have the same parents, but weren’t brothers?

Wednesday, February 9, 2011

Exercise and be Healthy

Children who exercise are healthier.
Unfortunately, many children today consider sedentary activities such as watching television and playing video games more fun than games that involve physical activity.

CrossFit Kids
Max box jumps (12-20") in 30 seconds.
Max sit ups in 30 seconds
CrossFit Teens
Max box jumps (20-24") in 60 seconds.
Max sit ups in 60 seconds
Riddle of the Day:
Where is the best place to grow flowers in a school?

Wednesday, February 2, 2011

More P.E please

PE doesn't have to be "calisthenics, mindless exercise and contests that favored the most athletic kids," the report said, but can be tailored to all types of children.
Physical education not only counters obesity and long-term health problems but is also associated with better academic performance, health advocates say.

CrossFit Kids
15 Sit ups
Max Push ups
15 Sit ups
CrossFit Teens
25 Sit ups
Max Push ups
25 Sit ups
Riddle For the Day:
You are in a bathroom with stone walls and no windows. You start to run a bath when the handles come off and there is no way of turning the tap off. You can't escape because the door is locked and there are no windows. The room will flood and you will drown. How can you save yourself?

Monday, January 24, 2011

Jump Around

 Drinking Water: Bottled or From the Tap? 

CrossFit Kids
30 Seconds Wall ball
30 Seconds Squats

CrossFit Teens
1:00 Minute Wall ball
1:00 Minute Squats

Riddle of the Day:
What is in the Middle of Paris?

Wednesday, January 19, 2011

Injury Free

Ways to help your children stay in the game injury-free..

CrossFit Kids 
3 x 
2 Forward rolls, Bear crawl 15 M, 10 Side to side hop over a small barrier

.CrossFit Teens 
3 x
2 Forward rolls, Bear crawl 25 M, 10 Side to side hop over a small barrier

Riddle of the Day:
What city has no people?

Monday, January 17, 2011

Monday Funday

“On an average school night, how many hours of sleep do you get?”

CrossFit Kids
 20 seconds both feet max line jumps. Rest for 10 seconds..
20seconds Right foot only line jumps Rest for 10 seconds
20 seconds Left foot line jumps Rest for 10 seconds
20 seconds both feet max line jumps.

CrossFit Teens
                                    30 seconds both feet max line jumps. Rest for 10 seconds..
30seconds Right foot only line jumps Rest for 10 seconds
30 seconds Left foot line jumps Rest for 10 seconds
                                                   30 seconds both feet max line jumps

Riddle of the Day:
What Month has 28 days?

Friday, January 14, 2011

Healthy Lunch

Federal government proposes healthier school lunches 
School lunches may soon contain more fruits and vegetables and fewer french fries and cardboard pizza 

CrossFit Kids WOD
30 second max rep squats
30 second max rep sprawls

CrossFit Teens WOD
1 minute max rep squats 
1 min max rep sprawls 
1min Plank hold (hands and toes)

Riddle of the Day:
What Always sleeps with its shoes on?