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

2x

20 Skaters

10m Alligator walk

CrossFit Teens

3x

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?

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

2x

10 Basic Dot Drills

10 pushups

5 Cartwheels

CrossFit Teens

3x

10 Basic Dot Drills

10 Pushups

7 Cartwheels



Brainteaser of the Day:

What happened in 1961 and will not happen again until 6009?

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

12-9-6

Burpee Jump 

(Do a burpee and then jump over a broomstick) 

Sit Ups

CrossFit Teens

21-15-9
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?

Happy Valentines Day

Do you know the History of Valentines Day?

CrossFit Kids

2x

10 Lunge

5 Broad Jumps

20 second plank hold

CrossFit Teens

3x

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?

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?

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?

Jump Around

 Drinking Water: Bottled or From the Tap? 

CrossFit Kids

2x

30 Seconds Wall ball

30 Seconds Squats

CrossFit Teens

3x

1:00 Minute Wall ball

1:00 Minute Squats

Riddle of the Day:

What is in the Middle of Paris?

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 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?

Wednesday Workday

 

Todays Skill Work:

L-Sit Holds

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

CrossFit Kids

3X

10 Sprawls

10 Squats

2 Forward Rolls

*Forward Rolls: Make sure the chin is tucked down towards chest when doing the forward roll

CrossFit Teens

5X

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?

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?

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?

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?

Gobble..Gobble

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

2x

10 Tuck Jumps

10 Supermans

10 Pushups

CrossFit Teens

3x

15 Tuck Jumps

10 Inverted Burpees

10 Pushups

Brain Teaser of the Day:

How many apples can you fit into an empty box?

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?

"Unexpectedly Unhealthy"

 

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

CrossFit Teens

"Jeremy"

21-15-9

Overhead Squats

Burpees

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

CrossFit Kids

"Modified Jeremy"

15-10-5

Air Squats

Burpees

Brainteaser of the Day: 

How can you use the letters in NEW DOOR to make one word?

Kids WOD

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

CrossFit Teens

3 rnds

15 Supermans 

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?

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?

Wacky Wednesday

CrossFit Teens

2 rounds

1 minute Plank Hold

then

Max Reps Sit ups in 1 minute 

CrossFit Kids

2 rounds

30 second Plank Hold

then

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?

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?