Monday 01.28.13

Skills/Strength
Hang Power Snatch
5x3 (Unbroken)
60,65,70,75,80 %1RM
WOD
3 Rounds
50′ Burpee Broad Jump
20 KBS (70/53)
10 Alternating Dumbell Prone Rows (50/30)
10 Dumbell Hang Power Cleans(50/30)

Saturday 01.26.13

WOD
3 min AMRAP Shuttle Relay Run 10, 25, 50m
Each round counts as a point
Rest 2min
3 min AMRAP Wall Ball
Wall Walks w/ Push up
Each rep counts as a point
Must complete at lest 10 reps of each movement
Rest 2min
3 min AMRAP
GHD Back Ext GHD Sit-ups
Each rep counts as a point
Must complete at lest 10 reps of each movement
Rest 2min
3 min AMRAP
KB swings Skin The Cat
Each rep counts as a point
Must complete at lest 10 reps of each movement
Rest 2min
3 min AMRAP
Shuttle Relay Run 10, 25, 50m
Each round counts as a point

Friday 01.25.13

Skills/Strength
Strict Chin-ups
4x max sets rest 2 min between attempts
WOD
10 Rounds
Odd Rounds:
5 Wall Balls (20/14)
100m Run
Even Rounds:
5 Handstand push-ups
100m Run
Then 3x10 BB Roll Outs

Thursday 01.24.13

Crossfit Makes Kids Smarter

Today’s kids in the U.S. are falling behind in the classroom, we are experiencing an epidemic of childhood obesity and physical education at schools is increasingly limited. Some schools in the country have eliminate P.E. altogether.  Research has shown that “fit children had significantly larger basal ganglia, a key part of the brain that aids in maintaining attention and “executive control,” or the ability to coordinate actions and thoughts crisply.[1] It also has a positive effect on test scores.

Those familiar with CrossFit Kids know that it is a strength and conditioning program for young athletes. It is used by athletic teams, martial arts, schools and sports team. Parents that want their kids to grow up healthy, strong, and with a life-long love of working out (me being one of them) have also embraced the CrossFit kids program. Parents are motivated to enroll their kids in CrossFit to avoid the common problems associated with childhood inactivity and obesity. The program delivers a fitness that is, by design, broad, general and inclusive.  The programming typically includes a variety of activities such as running, push-ups, pull-ups, box jumps, thrusters, squats and much more. 

The goal of the San Carlos Crossfit kids program is to teach the fundamental Crossfit movements while making sure the kids are having fun.



Reynolds, Gretchen Phys Ed: Can Exercise Make Kids Smarter? September 10, 2010 NY Times
 

Skills/Strength
Deadlift 4x8 TOUCH and GO
work up to something heavy
(try to go heavier than Jan. 10)
WOD
Run 800m
5 Bar Muscle-Ups (Sub 10 Pull-ups +10 Dips)
9 Hang Squat Clean to Thrusters (135/95)
Run 400m
7 Bar MU's (Sub 14 PU's + 14 Dips)
7 HS Clean to Thrusters (135/95)
Run 200m
9 Bar MU's (Sub 18 PU's + 18 Dips)
5 HS Clean to Thrusters (135/95)

Wednesday 1.23.13

Don’t forget we have a 7:30pm class today!

Skills/Strength
Weighted Ring Rows
2x3, 2x2, 3x1
WOD
50 Double Unders
Then 5 rounds
10 Ball Slam
10 Lateral Jumps (Over Hurdle)
100m Run
Then 50 Double Unders
10 Miinutes Mobility and Flexibility
Hip Flexor lacrosse ball
Partner Hip Flexor Stretch (on bench)
Hamstring (Yoga Strap)