Run, swing & jump!
Posted July 6, 2010
on:We’re looking forward to moving to the new gym, but while we’re here we’re going to make use of our great parking lot!
Warmup: Row 500 m, 2 sets of 10 pushups, 10 situps, 10 Overhead Squats w/PVC
Skills: Squats (slow, tree, and wall), power clean and squat clean w/PVC
WOD: AMRAP in 15 minutes:
Run to the street & back (50 yards)
12 Kb swings
9 box jumps
Double Tabatas!
Posted July 6, 2010
on:Wednesday, May 19th, 2010
Rainy weather again, so we squeezed into the gym alongside the adult class.
Warmup: Run 400m (small gap in the rain!), active dynamic warmup & stretches
Skill: Overhead Squat w/ PVC, 15# bar and 22#bar
WOD: Long Tabata intervals (40:20 instead of 20:10).
3 intervals each of rowing, pullups and pushups
Mother’s Day weekend!
Posted July 6, 2010
on:Saturday, May 8, 2010 and Snday, May 9th
Happy Mother’s Day to all the Mother’s of our CrossFit Kids!
Saturday’s class was a fun one!
Warmup: Row 250m, then two sets of 20 pullups, 10 pushups, 10 situps, 10 squats
Skill: Shoulder Press, Push Press with PVC
WOD: 5 rounds of 10 push press (dumbbells), 10 Box jumps, 200m run
To Celebrate Mother’s Day on Sunday, we pulled out one of our favorite workouts, “Rol the Dice”!
Warmup: Row 500m, plate squats & swings, pushups, pullups & situps
Skill: Deadlift
WOD: “Roll the Dice!”
1 – Deadlift
2 – Pullups
3 – Clapping pushups(!)
4 – Toes-to-bar
5 – Box jumps
6 – Kettlebell swings
Windy Wednesday!
Posted May 6, 2010
on:Sunny Sunday
Posted May 6, 2010
on:May Day!
Posted May 6, 2010
on:We didn’t dance around the Maypole, but we did lots of other movements and had a lot of fun today.
Warmup: Active dynamic warm up including high knees, butt-kickers, slide steps and skipping. Squats holding a small plate, then “plate pushing” – a new activity I picked up at the Carl Paoli gymnastics workshops today!
Skill: Headstands. Learning to make a base, progression to reach full extension against the wall. Used AbMats to protect our heads 🙂
WOD: 2 rounds of 1 minute each:
Ball slams
Box jumps
Pushups
Rowing
Thrusters with dumbbells
Rest
After our workout we practiced vertical jumps, and a jump with a half-turn. Then some stretching!
Back on track!
Posted May 2, 2010
on:We thought we were going to get rained out and have to use the gym again, but the skies cleared so we went to the track! There was a chilly wind so we tried to keep moving, but the sun was out so it was pretty nice to be outside again!
Warmup: 400m Indian run with medball
Skill: Burgener warmup, squats
WOD: As many rounds as possible in 15 minutes of:
Run 200 yards
20 squats
It looked easier on the board
Posted May 2, 2010
on:That was one of our kids’ comments halfway through today’s WOD! I know how he felt!
Warmup: Active Dynamic Warmup
Skills: Shoulder Press, Push Press, Push Jerk
Work form with PVC, then sets of 3 presses with the 15# bar, adding weight incrementally. Finished with 25# on the Push Jerks.
WOD: 3 rounds for time of:
7 burpee box jumps
7 kettlebell swings
Stretch & foam roll after.
Howdy, Pardner!
Posted May 2, 2010
on:Team workouts and working with a partner can be a lot of fun, so we gave it a try today. We discovered that communication is really important between partners!
Warmup: Row 500m. 10 squats, 10 front squats, 10 Overhead squats. 10 Shoulder presses, 10 Push presses, 10 Push jerks.
Skill: split jerks
WOD: Partner workout! Between the two of you, do this work:
Row 500m
50 pushups
50 situps
50 pullups
50 Kettlebell swings
Row 500m
Note: you don’t HAVE to to the exact same number of reps each, and you DO have to finish each task before you can move to the next.
Our teams did great, and finished about 20 seconds apart! Way to push each other guys!
Stormy Weather!
Posted May 2, 2010
on:The weather outside looked ominous so we opted to come to the gym instead of getting rained on at the track. Of course the sun came out when we started our class!
Warmup: 1000 m row, 400m medball run & toss (like rugby!)
Skills: Deadlifts and SDHP with kettlebells
WOD: Tabata! 4 rounds of:
Tire Jumps
Kettlebell swings
Tire pushups
SDHP
Note: Jonathan set a PR in his 1000m row by more than 20 seconds! Woohoo!