mike panebianco coaching rugby and cfknbpes.ca/download/fitness/cross fit kids oct 2010.pdf · t...

CrossFit KidsR Magazine Issue #59 October 2010

The Parents Guide to

Coaching Kids Coping with Bullying Mike Panebianco

Coaching Rugby and CFK Jamie Fiddler CrossFit Renegade

ISSUE Fifty-Nine October 15th 2010

Kids participate in Fight Gone Bad 5 Bowling For Burpees Halloween Treats

2 CrossFit KidsR Magazine Issue #59 October 2010 2

Volume 5 Issue #59 October 15th 2010

Building Blocks A CrossFit Kids PreSchool Class • A CrossFit Kids Class • An Advanced CFK Class

• PreTeen/Teen Coach Jeff Martin CFK HQ

Page 18

Focus on CrossFit Kids & Teens Community Kids Do FGB CFK Create Workouts Kaili and Gabrielle age 5 Duncan Age 12

Page 3

3 CFK Workouts Coach Jeff Martin CFK HQ

1

Footie Workout Karl Steadman Courtesy CrossFit 3D “Bennet” and “Ballack”

Page 23

Games This Month Bowling for Burpees Jenny Woolsey CrossFit Kids Highlands Ranch Halloween WOD Coach Jeff Martin CFK HQ

Page 22

The Parents Guide to Coaching Kids Coping with Bullying Mike Panebianco

Page 7

“Product of CrossFit Kids” Video

Page 12

Rowing WOD’s Chris Kemp CrossFit North East England

Page 24

Coaching Rugby and CFK Jamie Fiddler CrossFit Renegade

Page 15

Sweet Cheeks Alyssa Dazet & Shirley Brown Halloween Treats

Page 17

Tips and Tricks Soft Deadlift Setup and Static pulls Jeff Martin CFK HQ

Page 12

Varsity CFK Varsity WOD Coach Jeff Martin

Page 13

Content specifically directed to Teen and Pre Teen Athletes is marked T

T

T

T

On the Cover: CFK, Football and success. (Left) #10 of CrossFit Kids California City, (Right) Home Gym CrossFitter Garret at Regional NFL Flag Tournament near Chicago

T

Video link

Video link Video link


CrossFit Kids and Fight Gone Bad 5 Colton, age 7. Colton and his older sister, Cheyenne, age 13, together raised $370 for FGB 5. He was the youngest in the group to compete. He used a 4lb wall ball, 9lb SDHP & PP, 18" box and standard rower.

CrossFit Kids Community

Kira doing a SDHP, Ft. Hood, Texas

FGB 5 at CFK Valley CrossFit Above and Below

Video Link below: CrossFit Kids Old Town http://www.facebook.com/video/video.php?v=435701353228&ref=mf



CrossFit Kids Kaili and Gabriella, both age 5, created and performed the following two unique WODs.



Duncan, age 12 writes some “animal” -based workouts


By now all of the kids are back to school. Kids have re-joined their friends and picked their favorite classes and teachers, and unfortunately for some, the bullies have chosen their targets. We all love our children. If you are reading this passage, my guess is

that you have a great passion for your kids. I do too.

One of the most challenging problems we face as parents is watching

our kids go through the nastiness that some children will inflict on others in school or in the neighbourhood. We've

seen it over and over on TV for the past few years. Bullies. Real pain for parents comes in helping a child go through

the debilitating effects of being bullied. This article is written for you, the parent.

Frustration

You wish you could just smack the kid that's bullying yours, or even scare him/her straight. We know we can't do

that. The real problem is that this is something that your children have to win themselves, though not on their own.

You have to be the coach. You brought your kids to CrossFit, so you have the mindset to improve and help your chil-

dren. Let's talk about some steps you can take to get your kids those critical skills for tackling all of life's bullies, not

just the ones at school.

First, and above all else, keep safety in mind. If your child is being physically harmed, DO SOMETHING. Safety is

always first. It's not like 30 years ago, when a fisticuffs was the worst the kids had to worry about. Nowadays weap-

ons and YouTube beat downs are gaining popularity. If it takes making the hard choices to keep your child safe,

then cowboy up and do it. It isn't easy to be a good parent, and we don't want to end up on Dateline NBC after a

tragedy.

Get to school. Talk with the teacher, the principle, or the superintendent if necessary. If that doesn't work, you might

talk to the parents of the bully, and as a last resort, the police. Document everything. Record it: write down the time

and place of the events, who was present. Create a trail. (This advice provided by Aka Landschoot, fellow Blauer

Tactical PDR Coach, of Budo FRMA in Voorhees, New Jersey.)

Now, Coach Your Child

The overarching purpose of dealing with bullies lies in what is ahead for your child. Short-term safety and long-term

resiliency are challenging goals to meet for any child. We need to help, but we also need to teach our children to

learn to solve problems themselves. This is resiliency, and if ever in history there was a need for the skill, it is now.

Kids need to learn to Bounce Forward. We can help them. Look at the problems adults face every day. Lousy

bosses, failed relationships, high-change work environments, general global instability. Our precious children are

growing up in this mess. They need the skills not just to survive, but to thrive. I will dig into my


Continued ...page 8


Personal Defense ReadinessTM Coaches toolbox to share my strategy that

I use with my own children and students.

The Plan

A Proactive Mind—The sooner kids learn that they can make up their

own mind about how to feel about a situation the better. You can facilitate

that by talking plainly about what is happening, or by making other exam-

ples that kids can relate to. Be aware that the proactive mind doesn't allevi-

ate the pain of being bullied, but it makes it easier to devise a successful

resolution. Consider the following.

A bully lives in a fear-based world. The best ways to defeat fears are to

learn how to look at them more effectively. How different would a child's

outlook be if they knew, believed, and understood that a bully is someone

who is actually very weak? What? Did I just say that? Yes, I did.

Bullies are mentally weak, because they have to pick on others, using size,

status, (Internet) anonymity, or peer groups to make your child feel lower than them. Notice they don't pick on some-

one they think will defeat them. Why not? They're afraid. So, they look for the sure thing. Robbing them of the fear

response takes away the bullies' power.

In PDR we talk about the psychology of intimidation and not imbuing someone with an ability they have not yet

proven. Bullies live on intimidation. A strong, prepared mind is not an attractive target for a bully.

Your child forming a correct mindset is the first practical step to combating the bully problem. My Personal Safety

and Self Defense mentor, Coach Tony Blauer, of Blauer Tactical Systems, says frequently, "The mind navigates the

body." As a safety and survival specialist, I have seen the iron in those words on multiple occasions. Train the mind,

the body will follow. It just does.

Build Awareness (Yours and Theirs)—The who, what, when, where, why, and how of these situations can

help create what is Step 2 of the process: Awareness. Talk with your children about the situation. If they don't want

to talk to you about it, sharing an experience you had as a kid is helpful. We have all had them. If you were the bully,

tell them how rotten you feel about how you treated people, and how you wish you could take it back.

If you were the target, tell them about that too. I was a bully�s choice target on three separate occasions. I remember

the feeling like it was yesterday. I wish I knew then what I know now. Now get back to them...

Tell them how much you love them, and what a blessing and a gift they are to you and your family. Break out the

baby pictures if you have to. Remind them that you did not raise them to be "less" than anyone, and that no one has

the right to make them feel that way. Self-esteem takes a large beating long before the physical one may come.

Every life is a gift, even if someone else doesn't think so.


Continued ...page 9



Be the advocate, don't tell your child to "cowboy up" or just ignore it. Plenty of parents have paid the ultimate price

for not addressing this type of problem with their child. They are all special. Keep that first and foremost when you

talk to your child.

If you can build the bridge to your child, great. If you can't, get help from a bridge builder. Get someone who special-

izes in bullying to start the process. Word of caution: many bullying solutions advocate your child being submissive,

or getting a teacher or parent to fight their battles. This is only one possible solution, and not a complete one. Think

further.

Look at the world around you. Wimps are everywhere. Don't let your child grow up believing that someone else has

to fight all their battles for them. No one else does the pullups, the burpees, or the thrusters for you at CrossFit,

that's why you thrive. Keep them safe, but teach them to stand on their own two feet.

Try to build an awareness of the situations, actions, and players involved in the bullying scenarios. Talk about which

of your child's behaviors may actually assist the bully in his work. Smart mouth, glaring, stares, or outright prey be-

havior (running away or cowering) are some triggers. Walking tall, choosing a new route to class, or just ignoring a

group of people can sometimes alleviate enough tension to keep the bully off your child's back.

Doing everything reasonable to avoid situations that lead to bullying isn't cowering, it's smart. Not living a healthy

and happy life because some punk is trying to beat on another child is nuts. It's damaging, and it leads to adult be-

haviors that limit fulfillment.

Defusing the Situation—What would the jock bully say to the kid who outright offered, "Yeah, you are bigger

than me and stronger than me, and have a lot of friends. So, what does it give you to pick on me or beat me up? I'm

no challenge to you, and hassling me won't make you look good." Try to find the choice speech that defuses the

bully's energy.

I once watched a Navy SEAL, with several of his team members in tow, talk a typical bar bully out of a fight after

spilling a drink on him accidentally. Here is one of the deadliest warriors on earth profusely apologizing to a "tough

looking" guy, and even buying him a drink to replace the one spilled. I asked him why he acquiesced to the inebri-

ated individual, and he said it wasn't his mission to be right, his mission was to have fun. Fighting in a bar with a

SEAL team as backup wasn't fun. Could he have won? Absolutely. Could he have escalated the situation by verbally

firing back at the drunk? Sure. But instead, he bought an angry man a drink, apologized, and made a new friend.

Does that make sense? You bet. I will bet on the smart guy over the tough guy every time. For more, read up on

Sun Tsu, The Art of War.

In PDR, we use and teach “Choice Speech,” or words that defuse rather than inflame a situation. This can be con-

trary to what our ego or temper may want, but it drops the intensity of situations to a manageable level, as my SEAL

friend demonstrated.

Sticks and stones don't work. Sometimes ignoring a bully does, but only if your child is mentally prepared to under-

stand what we discussed above. Understanding what the bully wants, and doesn't want, can Continued ...page 10


win the day for your child. This is why you need to get to the point of awareness above.

Bullies like to pick on smaller, weaker, different, shy, awkward, or unusual/exceptional individuals. They think they

can win. Bullies don't want to lose face, get laughed at, get beat up, or get seriously challenged in front of their

friends.

How can you use that knowledge to help your child? Know what type of bullying is taking place and press the right

buttons to respond. Use their wants and dislikes to your advantage. Ask the questions, engineer the response.

Sometimes that just isn't enough, and your children may actually have to defend themselves. One of the maxims we

have in the PDR program is, “In your fight, you're on point.” We all have to take the lead in our own lives, our own

problems.

This is the most difficult thing for parents to comprehend, think about, or understand. Your child, my child, all chil-

dren eventually must stand up and defend themselves. The world is horribly unforgiving to those who cannot stand

up for themselves. Turn on your television and watch the news. Look at people who constantly are disappointed

when someone doesn't stand up for them. Newsflash folks, it's not anyone's job to take care of you. That responsibil-

ity lies with you, and you alone. Ignore this point at your own peril.

Defend—Talking about teaching kids to defend themselves is wholly and completely different than talking about

fighting. Fighting is mutual combat; self-defense is justifiable measures to protect one's own safety.

As a parent, I can only tell you how I talk to my kids about defending themselves. Defending is okay, fighting is

wrong (outside of combat sports). My child will never see reprisal from me for defending himself/herself. Your child

must know this, and you have to walk the talk. I believe it is our right to do so, regardless of school rules, the law, or

anyone's notion of what is civilized. If someone intends to make you a victim of a violent act, pull the pin and do what

you have to do to stop the attack.

Did you notice the words I used? "STOP THE ATTACK." Not kick someone's butt, stomp them, punch them in the

face, open a can.... Stop the attack. With kids we have to explain this point because they have little experience or

self-control to sometimes "undo" what adrenaline and fear will initiate. Take the time to explain what restraint and

self-control might be for some different situations.

Getting Training for Your Child...

There are schools selling self-defense courses all over the country. Some are great, some are a waste of money. As

a parent, finding these courses can be difficult. We cannot be everywhere, so I will include a few of my own personal

tips in selecting the course, instructor, and school to help your child learn the very best self-defense tactics to help

them stay safe in life and equip them to deal with the bullies:

• Go to the school. You can't tell from the Net, the phone book, or a phone conversation how good they are. Go,

sit and watch, go again, sit and watch. • Ask yourself if the drills the students practice actually look like a real fight at

any point, or if it is a compliance drill where consent is always given and the moves are obvious every time. Bullies

don't wait till you are ready or tell you which hand they will hit you with.


Continued ...page 11


• How does the instructor interact with the students? Is he brash and impatient or engaging and accommodat-

ing? Does he focus on form or function of the drill (does it look good or does it work). Not too many street fights

make the Hollywood reels. The fancier the moves, the less likely you will remember or execute them. Looking

good while getting a beating is still getting a beating.

• Walk the talk. Sign up and go with your child if you have the ability. Nothing will empower your child like having

you along on the journey. I train with my kids, and the togetherness is very rewarding.

Traditional martial arts schools are a source of a great many life skills. Discipline, self-confidence, and self-esteem

are among the great benefits. However, many schools take a very long time to give students the tools to effectively

defend themselves, especially against a roughneck who makes his living bullying others. It's not that the skills those

schools teach aren't worthwhile, it's just that you can't afford to wait 3-7 years until your child earns a black belt to

find out if the system is effective. They need tools now; get the self-defense skills first, then go for belts. Wouldn't it

be horrible to spend 2 years getting to a blue belt, only to get knocked out on your way to the car because you won't

learn the sucker punch defense until ranked brown belt 2 months later? Follow me? Many MA schools, law enforce-

ment organizations, and local community colleges offer “just self-defense”-style courses. Do this first, then pursue

higher learning.

The takeaway here is to get the necessary tools as quickly as possible and practice them regularly so as to build a

solid base of confidence for your child. I know this sounds a little extreme for many parents, and that is okay. Striking

another human being is never a comforting thought for decent people.

We should be putting 3 times as much effort into deterring the instance of bullying as we do into actual engagement

tools. However, having the engagement tools and being proficient in them changes the game for your child. That's

confidence they can hang their book bag on. That's confidence that keeps them resilient in life rather than a victim

looking for the shelter of another. It's a long life, full of bullies.

As always, the ultimate goal is to avoid conflicts and outsmart your opponent. However, when life happens, you are

your own first responder. Our kids deserve every edge, so be proactive, and be involved.

Above all else, be safe!

Mike Panebianco is a parent to 2 boys, CrossFitter, career aviator, and Blauer Tactical

Systems Certified PDR Coach at ABLE Training Systems, LLC. Located in Ponce Inlet,

Florida; www.ablecoaching.com. Blauer Tactical�s PDR Coaches are located across the

country, and around the globe. You can find us at www.pdrteam.com. You can find many of

our Coach Blauer videos on YouTube or on the CrossFit Web site under exercise demos >

Combatives. For training geared for kids, Blauer Tactical Systems DVD SPEAR System for Children can be found

at http://speargear.myshopify.com/collections/personal-defense-dvds/products/s- p-e-a-r-system-high-gear-for-kids.

You can reach Mike at [email protected].



This month we have a quick tip for teens doing the deadlift. One of the most common problems we see with the set

up is a soft upper back during the initial set up. During light lifts this is not problem, but as the load increases the

soft back can lead to missed lifts and injuries.

Often we find that our teens simply are not kinesthetically aware of what muscles they need to contract to tighten the

upper back. No amount of explaining, discussing or cuing will fix the problem. The kids need to learn what a tight

back feels like.

One of the drills we have used to teach this is Static Pulls 10 seconds on 10 seconds off. Set a barbell up with 135

pounds. Have the kid set up as if they were going to deadlift. The object here is to pull against the bar as if they

were going to perform a row with the barbell, tightening the upper back by retracting the scapula. The cue “move

your shoulders back” works well. We usually do 4 sets.

Almost all of us have had that deer in the headlights feeling when someone asks us "What is CrossFit ?"

Our explanation always seems to fall short. Even more so when kids are involved. What do you tell someone that

asks you what will CrossFit Kids do for my kids? You can talk about increased work capacity, but sometimes

a picture, or maybe a video, is worth a thousand words. Here is a “Product of CrossFit Kids” Video.

Designed to show parents where our kids start and what is possible.

Tips & Tricks Jeff Martin Soft DL Set Up and Static Pulls

Video Link below:

Video Link below: http://www.youtube.com/watch?v=5-TlGsPhVoc

“Product of CrossFit Kids”

http://www.youtube.com/watch?v=uitKJMzll_g


This is a Big Dawg WOD

This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) Or with older kids or teens who have had a year or more exposure to CrossFit, and consistently work with virtuosity in class. The weights and reps scheme in these Varsity workouts would not be for beginners.

Max Thrusters, 95/65 4 rounds 10 Power cleans 10 Jump over burpees Max Thrusters, 95/65

CFK Varsity

T


My high school rugby career could have been so far different if I had had the opportunity to train with CrossFit Kids. I

would have been stronger, faster, and more agile. The coaches that organized our team for junior and high school

ran us through the regular or common rugby-style training. This included game plays and basic, and I mean real ba-

sic, conditioning such as longer distance running. But what would have made a huge difference in our game, and in

us as athletes, would have been training for strength, power, and explosiveness with Olympic weightlifting and utiliz-

ing agility drills, sprinting, and dynamic warm-ups for an agile and quick-moving team.

Rugby is primarily a sport of strength, power, agility, endurance or stamina, and flexibility. For example, the scrum

players all have different responsibilities that comprise varying components of activity. The Hooker must have accu-

racy for throwing and quick footwork

when in the scrum; flankers need to

be quick and agile to get out of the

scrum first; eight man and scrum half

need to be explosive and have great

endurance and flexibility for quick

breakouts out of the scrum and mov-

ing from rucks and mauls; 2nd row

and props are primarily strength and

power positions to push and keep

the scrum against the opponents.

The remaining players, backs and

full backs, do most of the sprinting

and must have great balance and

agile lateral movement to avoid tack-

les.

What do we do with CrossFit Kids? ALL of the above. It is quite easy to intermingle CrossFit Kids methodologies

and junior high or high school rugby. Whether you have a team working out of your affiliate gym or you are coaching

a high school team on field, you can raise the fitness level of any team by using the CFK programming. The main

points of athleticism in the sport are main points addressed by CrossFit Kids.

Unfortunately, what we see here in my city is that most students going for school teams are not physically fit. There

isn't much of a preseason strength-and-conditioning program either as much of that time is spent on learning the

game. This can lead to more injuries because the body hasn't adapted to the strength-and-conditioning demands.

Having players already CFK trained and in great condition would be a huge asset to any team. And CFK athletes are

superior to untrained kids in that they are less likely to be injured out on the field while playing rugby. The long-

time CrossFit Kid has been developing all physical aspects of rugby in the form of CrossFit Kids. These athletes only

need field knowledge of the game.

Coaching Rugby and CFK Jamie Fiddler



This is an example of an ON-FIELD training session that I run. Always take into consideration the level of the player

you are training and adjust where necessary.

10 minutes of Dynamic Mobility (cat and camels, shoulder dislocates, bridges, scorpions, etc)

Warm-Up

3 rounds with partner

10 each medicine ball throws to chest (ball weight depending on level of athletes)

10 each medicine ball between-the-legs throw

10 each (each side) medicine ball side throws

10 each medicine ball overhead throws

10 each medicine ball squat throws (similar to a wallball, but to your partner)

* Distance is approximately 10 feet apart

Skill

A) Agility ladder; athlete mirrors partner and moves down the ladder (great for focus and concentration on your op-

ponent). There are many different movements you can do with the ladder ~ be creative.

B) Tabata reaction balls (tennis or rugby ball) with partner (30 seconds on, 30 seconds partner); have athletes throw

the ball to their partner's feet, head, and left and right side.

C) Windmills; 5 each leg X 3 sets

Workout

5 rounds sled push, 50 feet with high bar one way, 50 feet with low bar to return

15 Turkish get-ups (KB or DB, scaling weight as needed)

5 rounds sled pull 50 feet (weight to be determined by coach)

15 kettlebell swings




When it comes to training an athlete that wants to improve his or her rugby game, I approach it slightly different. I

am able to focus entirely on positional requirements such as power or speed, all the while integrating all domains of

fitness. For example, if I am working with an eight man or scrum half, I program more Olympic weightlifting. I also

dedicate a lot of time on flexibility, endurance, and recovery.

Here is a great example of a session with an experienced individual:

Warm-up

Dynamic Mobility, including cat and camels, bridges, scorpions, and coach-assisted stretching to open the hips,

hamstrings, and shoulders.

Skill

Clean and Jerk

Warm up with 10-8-6-4-2, increasing weight each set

Then a 3X8 or a 5X5 round with approximately 75% max weight and rest period of 90 seconds

Workout

10 to 15 30-meter sprints, resting 30-60 seconds between each round

* Note the number of rounds and recovery time will vary depending on the condition of the athlete

If it were up to me, I would choose only CrossFit Kids athletes to be on my Rugby team. With that said, I bring CFK

methodologies to the field where I get to implement the foundations of a great training system, improving one team

at a time.


Jamie Fiddler is co-owner and head coach of www.CrossFit Renegade.com in Surrey, British Columbia. A long-time athlete having competed in wrestling, rugby, volleyball, track and field, and soccer, he has won two consecutive National Cham-pionships in soccer with two different teams and now in semi-retirement is focusing on training and coaching athletes of all ages.


Halloween time is almost here. Whip up these snacks and your kids and

friends are sure to smile. The kids can help

with these too, adults, you are in charge of all

the cutting, kids are on assembly.

Make a few beforehand for a little inspiration!

What you will need:

Apples – any kind you like.

Slivered almonds

Pea pods

Red bell peppers

Cut 1 side off your apple, leaving the core in place. Take a paring knife and cut the mouth open. This is not your

time to add teeth.

Slice a small slit in your pea pods. Cut small rounded edges off of your red bell pepper (that’s your tongue) and stuff

slit with almonds (teeth) and red pepper!

Be as creative as you like. Have fun and enjoy!

ALYSSA DAZET: I grew up in New Hampshire on home cooking, tree climbing & giggles. My mom was always in the

kitchen packing lunches, roasting chicken & veggies, baking Christmas cookies or decorating elaborate birthday cakes. My

brothers & I were always racing on our bikes, sledding, shooting hoops or playing catch. There has always been a lot of

love, laughter, activity & fun in my life. As I've grown into an adult I've continued to live this way - on home cooking

(although it's my own now), tree climbing (although there aren't as many to climb in Los Angeles) & giggles a plenty !

As an acupuncturist I have found striking similarities between traditional Chinese nutrition and the Paleo diet. I find that

basing my cooking off of this power combo fuels my lifestyle so I perform at the highest levels in all areas, including my love of surfing and pas-

sion for CrossFitting.

SHIRLEY BROWN : I grew up in Netarts, a small town on the Oregon coast close to Tillamook, which has the famous Tillamook cheese factory.

While growing up my mother was always cooking in the kitchen & rarely let me in. Every meal started with ground beef, celery & onions then she

would add in beans, rice or pasta. As a kid I didn’t like anything my mom cooked & I decided that I was going to do things differently. After hour

long bus rides home I would arrive just in time to catch Ducktails with my bag of Doritos. Despite my mom’s ground beef dishes I have taken to

the kitchen in my own way. Working as a personal trainer my life has become more active. I have learned the importance of fueling the body

properly-(don't get me wrong, I still love sweet treats).I realized how much healthier the food you eat can be when you make it yourself. As an

active CrossFitter I have learned about both the Zone and Paleo and love to experiment with their inspiration. www.sweetcheekshq.com

Sweet Cheeks Alyssa Dazet & Shirley Brown

Healthy Fun Recipes for Kids


Whiteboard

Ask how the kids how they are doing, how they feel. Make sure they all have water etc.....

Describe class

Answer questions

Demonstrate movements

Define range of motion required

Discuss common errors and problems with the movements

Warm up

3 x

10 Single leg side to side hops => 2 Jump to support => Roll over => Run 100 M => Vault => Bear crawl

Skill work

Wall walk or handstand walk

WOD

5 rounds

3 Broad jumps

5 Snatches

10 D Ball slams

Load and reps can be scaled according to age and ability

Skill

Wheelbarrow walk or handstand walk

Stretching

Building Blocks: A CrossFit Kids Advanced Class Coach Jeff Martin Pre Teen & Teen

T

Allison, age 11 Push Presses


Building Blocks: A CrossFit Kids Class Coach Jeff Martin

Whiteboard

Ask how the kids how they are doing, how they feel. Make sure they all have water etc.....

Describe class answer questions

Demonstrate movements

Define range of motion

Warm up

3 x

Forward roll => Bear crawl => Forward roll => Alligator Crawl => 25 M sprint

Skill work

Superman and hollow with the pvc

WOD

Describe the workout. Explain the movements.

Have the kids do a few reps of each. Make the necessary corrections.

3 rounds

10 Pull ups

10 Front squats

10 Box jumps

Game

CrossFit Kids British Bulldog

Brooklyn age 4 performs a Front Squat


Whiteboard

Explain the class

Pick "Special Leader"

Have the "Special Leader" demonstrate the movements

This month’s 15-20 minute class:

Skill acquisition

Bottom of the squat

Warm up/Concept development

Skip and freeze

WOD

AMRAP (stopping before they get tired or bored)

Skip 15 M

3 Roll overs

3 “Perfect” squats

Game

CrossFit Kids Animal walk tag

Building Blocks: A CrossFit Kids PreSchool Class Coach Jeff Martin and Debbie Rakos

Jayden CF By Overload


5 Broad jumps

10 Thrusters, 25-35#

10 Burpees

Pack:

As Many Rounds as Possible in 12 Minutes:

5 Broad jumps


10 Burpees

Puppies:


5 Broad jumps

10 Thrusters, pvc-5#

10 Burpees

* For the broad jump define a minimum distance that must be jumped

WOD #3

WOD #1

Big Dawgs:

21-15-9

Handstand push up

Overhead squat, 45-55#

The Porch:

21-15-9

Handstand push up


Pack:

15-12-9

Handstand push up


Puppies:

12-9-6

Handstand push up

Overhead squat, pvc-5#

WOD #2

Big Dawgs:


5 Broad jumps


10 Burpees

The Porch:


Three CFK WOD’s Coach Jeff Martin

Big Dawgs:

4 Rounds

Rope climb

10 Power cleans, 45-55#

10 Wall ball, 14-16#

The Porch:

4 Rounds

Rope climb


10 Wall ball, 10-12#

Pack:

4 Rounds

Rope climb or beginner rope climb


10 Wall ball, 8-10#

Puppies:

3 Rounds

Rope climb or beginner rope climbs

10 Power cleans, pvc-5#

10 Wall ball, Nerf or soccer ball


Bowling for Burpees

Jenny Wooley

CFK Highlands Ranch

We purchased an inexpensive bowling set with includes ten pins and 2 plastic balls.

Alternately you could use 2 liter water bottles and any ball to play the game.

We play the typical game of bowling but after 2 rolls how many pins are remaining they have to do burpees! If they

get a strike the coach and all the other kids have to do 10 burpees! It's a great game for all ages. Just don't put the

older kids too close to the pins or you (coach) will be doing a LOT of burpees!

Halloween WOD

Coach Jeff Martin

CrossFit Kids

Write various exercises on pieces of paper. Exercises come in

Giant (15 reps),

Regular (10 reps),

and Fun size (5 reps).

Put the exercises in hollowed-out Pumpkins or bowls and have trainers or

parent volunteers to hold them.

Kids move through an obstacle course going from house to house where they Trick or Treat. Each child picks a

piece of paper from the Hollowed out pumpkin or bowl, does the exercise and moves on through the obstacle course

to the next "house.”

Games this Month Jenny Woolley


“Bennett” 100 Wall ball for time. Big Dawgs: 14#-20# Pack: 8-10# Puppies:4-6# At the top of each minute, perform 10 keep ups before continuing with the wallball.

“Ballack” ‘Death by forward roll football’ 1 forward roll then take a shot on goal in minute 1 2 forward rolls then take a shot on goal in minute 2 3 forward rolls then take a shot on goal in minute 3...etc. Cut off at 15 mins

Karl Steadman Hi, my name's Karl and I own CrossFit 3D, an Affiliate in Man-chester England. Formerly of CrossFit Manchester - I have been CrossFitting since 2005 and am a CrossFit Level 2 and CrossFit Kids Instructor. I hold qualifications in diverse fields such as Olympic weightlift-ing and pre-post natal care. My background is in athletics, but like most English lads, I have played football for many years! I hope you all enjoy the w/o! :)

The Footie Workout Courtesy of CrossFit 3D Karl T


Buy In 3-5 minutes of Row 10 big strokes 5 big box jumps 5 broad jumps (as far as you can go!) WOD #1 - Lullaby!! Big Dawgs 3 rounds for time of Row 500 meters 10 burpee forward rolls 10 push press, 45lb-65lb Pack 3 rounds for time of Row 300 meters 10 burpee forward rolls 10 push press, 25lb-35lb Puppies 5 rounds for time of Row 100 meters 5 super slow squats 5 log rolls 5 push press, 3lb-5lb dumbbells WOD #2 - Pumpkin Soup Big Dawgs 35 wall ball shots, 10lb-14lb or a great big pumpkin Row 750 meters 35 medicine ball cleans, 10lb-14lb (your pumpkin will probably be a bit squishy by now!!) Pack 35 wall ball shots, 8lb-10lb or a big pumpkin Row 500 meters 35 medicine ball cleans, 8lb-10lb (your pumpkin will probably be a bit squishy by now!!) Puppies 15 wall ball shots, 2lb-5lb or a little pumpkin Row 200 meters 15 medicine ball cleans--if your pumpkin is all squishy, then use a mini medicine ball

Rowing Workouts courtesy of Chris Kemp CrossFit North East England

Chris Kemp Hi, I'm Kempie and I've been training in one form or another for over 15 years in my native Australia and here in the UK. For the last four I have been lucky enough to make a living out of bringing fitness to other peo-ple. In my search for more effec-tive training methods I found

CrossFit. After a year or so of testing it on myself and my clients I traveled to Santa Cruz in California for certification. A short time thereafter I became an Affili-ate and opened CrossFit North East England http://www.crossfitnortheastengland.com.

T

Cash Out In one minute how far can you row? In one minute how far can you run?


CrossFit Kids Magazine is an electronically distributed magazine (emailed e-zine) de-tailing fitness training and coaching with kids, pre-teens and teens in the CrossFit method. CrossFit Kids Magazine is directed to the CrossFit Community, coaches, teach-ers, homeschoolers, kids and parents who want to work out with their kids. Features may include monthly workouts, team train-ing, sports conditioning, self defense infor-mation, and articles on related subjects. Focus skills, games, tips for the home gym and Affiliates are also often included. CrossFit Kids may also feature Affiliate Kids programs, and a child or teen in Focus on CrossFit Kids and Community. (Send your info, questions or comments to [email protected] Go to www.CrossFitKids.com for a daily workout and don’t forget to post your times!

For subscription information go to the CrossFit Kids store at

www.CrossFitKids.com/index.php/store/

October 15th 2010 Issue 59 Contributors:

Jeff Martin, Mikki Martin, Debbie Rakos (www.CrossFitBrandX.com &

www.CrossFitKids.com ) Chris Kemp

( www.CrossFitNorthEastEngland.com ) Karl Steadman ( www.CrossFit3D.com )

Contributors:

Jamie Fiddler CF Renegade Mike Panebianco

www.ablecoaching.com Alyssa Dazet & Shirley Brown

Sweet Cheeks http://www.sweetcheekshq.com/

CF Media

Advisors: Lauren Glassman

Content Management: Danell Marks

Design: Mikki Lee Martin

Editing: Dan Edelman

432 Maple Street Suites 1 & 2 Ramona, Ca. 92065

Phone: 760 788 8091

www.CrossFitKids.com www.CrossFitBrandX.com

Copyright 2010 CrossFit KidsR

All Rights Reserved

Katie Lowe leads a live CrossFit Kids class at

The CFK Certification Flagstaff Arizona Sept 2010 http://crossfitflagstaff.typepad.com/kids/

mike panebianco coaching rugby and cfknbpes.ca/download/fitness/cross fit kids oct 2010.pdf · t...

Documents