Bradon working on Front Support
Today’s workout for the adults is a CrossFit classic, Fight Gone Bad. So, keeping in the spirit of the gym we will be doing Kidz Gone Mad.
Warm-Up
Agility Ladder
SKILLS
PP
SDLHP
Wall-Ball
WOD
3 rounds of:
30 Sec Work/30 Sec Rest
PP
SDLHP
Box Jump
Wall Ball
Burpee
Red Light Green Light CrossFit Style
It’s always great having a bunch of kids beat you in a classic game of Red Light Green Light. I don’t remember having quite so many rules as a child. They wanted to add yellow light – send you back if you move – so I threw in a twist and had them do leap frog burpees to get to the finish line.
I told the kids yesterday in a game of freeze tag that I can throw a CrossFit twist onto any of their recess games. During freeze tag in order to be “unfrozen” you had to do 3 burpees. There was so much giggling and laughing they had no time to complain about the amount of burpees they knocked out.
I received this letter from Debbie – Mom of Jaden and Hailey and it’s well put how much these kids enjoy CrossFit – I will let her say it:
“I absolutely would recommend having my child involved in CrossFit. I have 2 children, 2nd and 8th grade, who have both benefited in different ways from being ‘a Crossfit Kid’. Carole has a natural ability to take each person where they are and guide them to do things they never dreamed they could accomplish. She enthusiastically develops their confidence and skills and celebrates as much as the kids in their accomplishments. When the children are not able to do reach a goal they wanted, Carole feels their disappointment but is quick to build them up and makes them believe that it will be achieved.
From Crossfit classes, my children have taken an interest in nutrition and how it makes them stronger, healthier and able to perform better in school. I have witnessed my 8th grader perform stronger in physical education class and my 2nd grader teach her schoolmates crossfit classes during recess. CrossFit has been a terrific family activity where both fun and learning take place. The most telling statement came from my 2nd grader who talked to her principal about dumping her schools’ gym class and doing CrossFit instead’. That speaks volumes to me.”
To read this gave me chills. Jaden coaching CrossFit at recess – It’s like a dream come true to me!
Hailey working on her Front Support
Warm-Up
3 Rounds
25 M Bear Crawl
50 M Jog
25 M Back Pedal
25 M Sprint
5 CrossFit Burpees
SKILLS
Headstand
KB Swings
WOD
AMRAP in 7 Minutes
5 KB Swings
5 Push-Ups
5 Squats
Today was MisMatch Day – We had some pretty funky outfits – you guys are great at NOT matching!!!
Ethan doing Burpees!
CrossFit Kidz Korner has a new schedule – Mon 4:30 & 6:00 pm, Thurs 4:30 & 6:00 pm, & Saturday at 7:30 am. This coming Thursday August 26th is MisMatch Day so if you come in here matching you might look a little funny!!
The kidz are coming along so well we have been working on so many different skills. Ethan was my first Kid to get his kipping pull-up. I am SO proud of him. This is what he said “When I first saw you do a kipping pull-up I thought I can NEVER do that, and then look at me now, I did!” Ethan, I knew you could do it and many others are VERY close. Remember PERFECT practice makes PERFECT!!!
Warm-Up
High Knees, Quick Feet, Jumping Jacks
Squats, Trunk Rotations
Skills
Front Roll
Front Support
HSPU
WOD
Rowing Team Style
Tabata Suicides
Tabata Hurdles
Learning the Snatch - Check out Alyna's extension!
Skill
Dip
Shrug
Clean
WOD
3 rounds
Run 200 M
5 Tire Hop & Flip
3 Med Ball Cleans
1 Ball Toss in Tire
Game
Relay
Today is the last day for the 8:30 AM CrossFit Kidz Korner classes. It’s back to school time. New hours effective Thursday August 18, 2010 are 4:30 & 6:00 PM Mon and Thurs 7:30 AM Saturday. The 4:30 PM is temporary dependent on attendance.
It is important to keep your kids exercising even throughout the school year. In a recent CrossFit Kids Journal they talked about what part of your brain develops during exercise and how this affects your children’s learning:
“Everyone knows that exercise is great for kids’ physical health, but the evidence is building to show that exercise can also be great for their minds.”
“Most recently, research has focused on whether or not physical activity can have a direct effect on brain activity and children’s cognitive development… In the past, physical activity has been described as affecting blood flow which in turn stimulates the brain. The newer studies have incorporated technology, including the electroencephalogram (EEG) test and functional magnetic resonance imaging to measure if a direct impact is possible. Specifically, the EEG test and MRI have been used to document the effects of exercise on activity in the prefrontal cortex (PFC). Researchers have focused on this area in children, as it’s predominantly responsible for much of their cognitive processing, or executive functions (EF).”
“Why is EF important? EF encompasses cognitive processes responsible for goal-directed behavior….allows for planning and carrying out actions that often require attention and memory, decision-making, goal setting, inhibition and self-control, self-monitoring, and the use of strategies for problem solving…. in which she defined EF and described how motor skill development is tied to EF development in children. The bottom line, EF is used in virtually every learning experience that occurs in a child’s classroom and requires one of the longest periods for full development, beginning at birth and continuing through childhood into adulthood….”
So parents, thank you for not only making your children aware of their physical capabilities and teaching them a healthy lifestyle from the start, but also for helping them develop their minds for an overall successful life!!
Ethan tire jump
Today is “Back To School” T-shirt day – so remember to wear your school spirit shirt as we all start to head back to school next week.
Warm-Up
Tabata
Jump Rope
Front Squat
Jumping Jacks
Skill Work
Burgener Warm-up
(To watch the Warm-up click the link below)
http://www.youtube.com/watch?v=eofyhBfzdKc&feature=related
WOD
10,9,8,7,6,5,4,3,2,1
Snatch
Sit-ups
Game
Red Light Green Light
Warm-Up
2 x High knees, quick feet, jumping jacks
Squats
High knees, butt kicks, punt kicks, jump rope traveling
We are FULL of attitude - and shaving cream!
SKILLS
SDLHP (with buckets of water)
PP (with buckets of water)
Get it in the bucket!
WOD
Farmer’s Carry Race
Water Balloon Toss w/ Shaving Cream
Water Balloon Fight
I don’t know about the kids, but I had a BLAST yesterday! I will be posting the rest of my swimsuit day pictures on CrossFit Michiana’s Facebook page. You can link to it by clicking the “F” in the upper right hand corner of this blog!!!
I truly enjoy working with your children, thank you all for giving me that opportunity!
Kidz Korner - 1 - Front
Kidz Korner - 2 - Front
T-Shirts For CrossFit Michiana Kidz Korner – This is a “Pre-order” Sale.
You can choose either front. The shirts will be blue with orange letter just as pictured above. We will allow the option of adding your child’s name to the back of the shirt.
I will have order forms ready to send home with your child on Thursday.
Don’t forget to dig out those bathing suits because Thursday we are gonna get WET!!!!
What's the WOD Coach?
Monday July 26, 2010
Warm-Up
Obstacle Course
Skills
Balance Drill
Plank
Plank Game
WOD
FootBall Game
Two teams compete for points:
Team A: Wall Ball
Team B: Tire Jumps
Half time 1 min – Switch
July 25, 2010
I sit here on Sunday morning hardly believing I spent the majority of last week fretting about one little workout. I mean I STRESSED all week for what took me all of five minutes – oh and don’t forget the four seconds. My goal this year was a 4:59 Fran, that meant taking 10 seconds off of my previous PR.
My first “twinge” of the upcoming event was last Sunday on my way home from church and I thought to myself “seriously are you going to do this all week?” The answer was yes, each time I let my mind wander a bit about Friday I would feel it in the pit of my stomach.
So, some may find this silly – but those of you that have a workout that hits you like this know exactly how I feel. For Jim, it’s Linda. For Tara, it’s Helen. For Carole, it’s Fran. I know I can do this workout, that isn’t the fear. The fear is the feeling in your lungs and your forearms when you hit the floor after the last rep. The fear is beating your time. The fear is owning it and not letting it own you.
As soon as I get done with this workout I start to analyze how I could have done it faster. So, I did all 21 thrusters without putting the bar down or even stopping. I jumped up on the higher pull-up bar – for two reasons – 1. I seem to stay up there longer and 2. There was some nice chalk build up and after watching Tara I was nervous, so I popped out 15 pull-ups before coming off the bar. 3 sets of 2 later I was back on the Thrusters. I knew this was crucial for beating my time I really needed to do 15 non-stop. I got to 5 and thought for sure I was going to die. I said to myself “do not put the bar down!” I did 4 more and the bar hit the ground. Pissed- I re-cleaned and managed 2 more reps before it hit the ground again. Picked the bar up at rep 11 to finish the last 4. This time the pull up bar was daunting. I do not recollect my number sequence here. Just wanting to get it done at this point. I heard someone say 3 minutes….9 Thrusters without stopping. When I got to the 9 pull-ups it was literally one at a time with Tara screaming in my ear for EVERY rep. I had 3 reps left when I told Tara I was quitting, of course she didn’t let me. I cried for the last 9 pull-up reps, what I found out later is that my coach was near tears herself coaching me through it. She wanted it just as bad as I did!!
I hit the floor after that last rep and the pain began. I rolled on the floor, I dry heaved, I rolled, and dry heaved…..and stood up stumbled out the door to roll on the patio. Until the pain subsided – it was faster this year. Then I walked in to find my time. 5:04. I only took 5 seconds off. I didn’t make my goal, but I DID beat my time.
Oh Fran, I love you and for some reason I am already working on next year. It’s those 15′s they get me EVERY time!
