Happy New Year

It's almost time to turn the calendar to another year.  What are your plans for tonight.  Some of you will be watching fireworks as the ball drops.  Some will be enjoying a peaceful night in with Dick Clark's Rockin' New Years Eve! Whatever you are doing it probably involves spending the evening with friends, family and loved ones which is exactly the way it should be.  To this being a great year filled with many great accomplishments.  Cheers!


Warm Up
5 Minutes Rope Climbs
4 Minutes Double Unders
3 Minutes Handstand Walking
2 Minutes Pistols
1 Minute Jumping (as high as possible)





Skill
Muscle Up Progressions
(Jumping Muscle Ups, False Grip, Ring Dips)
Mobility


WOD- 5 Rounds
1 Muscle Up Progression (Get as far into a MU as you can)
2 Med Ball Push Lines (Just like plate push but with Med Ball)
3 Turkish Get Ups with Plate (using both hands to hold plate)
4 Burpees
5 Box Dips

New Years Resolutions

A new year is almost upon us!  It seems weird to say 2012.  I don't know about you, but I will still be writing the date as 2011 until about February just out of habit.  Be thinking about those New Year's Resolutions.  Things that you want to improve upon. Whether it be helping your parents out more around the house or helping your kids keep up with reading or homework assignments.  We will be spending some time at the end of class to share ideas and help everyone come up with something good to work on this year. Also, don't forget about the class schedule changes this Sunday, January 1st and Monday, January 2nd.  The kids class will be at 10am only.  


WOD
Todays WOD will be a fun team workout that will be done with the adults.  Who has more endurance, the kids or adults? I have a guess... :)


Cool Down:  Talk about those New Years Resolutions

We're opening up the front area so the kids have more room to roam plus we're also getting some medicine balls (kid sized)!

We'll be putting up some pull up bars upstairs that are closer to the ground along with some rings so they'll be able to make some stair runs right into some bar work!

Don't forget we started the 345pm to 430pm Tuesday and Thursday class as well.

CrossFit New Albany Kids

We work with kids in much the same way that we work with seniors and athletes --with an insistence on near perfect mechanics.  Our program is designed to build self-confidence by encouraging and building a love in children for becoming and staying fit. We tailor the fitness routines to build muscle, bone, strength and speed, at a level appropriate for the growing body.  Whether your child is a budding athlete or just wants to have fun, Crossfit New Albany is the place to be!




Warm Up
Tabata
2 cycles each
Plank Wrestling
Pencil Rolls
Line Sprints
Max Height Jumps




Skill
Team Wall Ball Line
Rope Climbs

WOD

Teams of 2
4 Rounds


Partner 1 does 5 Wall Ball then passes to Partner 2
Partner 2 does 5 Wall Ball
Partner 1 and 2 do 1 Frog Jump Line and 5 Burpees each
Followed by 1 Frog Jump Line back

Talking a Good Game

Dan Edelman tries his hand at coaching little league the CrossFit Kids way.


"I want to be the greatest shortstop in New York Yankee history."
Bold Words for a 6 yr old.  
Or not.


Through Crossfit Kids and constantly testing kids athletic limits through intensity, they already have what it takes to be better players and more importantly more successful in life.  By pushing themselves, hustle as it is referred to in the article, the kids take chances and discover new abilities. The article talks about growing confidence and how it fuels the players to work harder and work together as a team.  By pushing these limits time and time again, mistakes will be made, but they are taught how to learn from their mistakes and get better.


Warm Up-3x
Outside Stair Sprint
5 Medball Lateral Jumps
5 Medball Slams
Agility Ladder
10 Alternating Lunge Jumps
5 Push Ups
5 Sit Ups


Skill
Hang Squat Snatch (PVC)
Mobility

WOD-2 Rounds
Circuit 30 sec on/ 30 sec off


Medball Push Ups
Medball Step Ups
Medball Slams
Medball Push Press
Medball Lunges

Manage The Rest of Your Break

As promised here are some post Christmas ideas for kids and parents to enjoy together to make the rest of the Holiday break enjoyable and as stress free as possible!

Go Shopping

Taking kids shopping at the after Christmas sales is a better bet.  Funny how kids who think shopping is torture change their tune when they have gift cards or cash to spend.

Watch Family Videos

Nothing entertains kids more than themselves. And there's no better time to break out the home movies than during Christmas break, when there's extra time to watch. And it only makes sense since this is probably the time you break out the video recorder.

Try an Indoor Sport

Roller skating, swimming, basketball, ping pong and pool are a few indoor activities to try over your holiday break. If there’s a roller rink nearby, then it’s easy enough to find a place to skate. And some kid-friendly restaurants and arcades have ping pong and pool tables. However, it could be tricky—but not impossible-- to find places for indoor swimming and basketball unless you belong to a sports club. Some health clubs and YMCAs will sell day passes or trial memberships.

Make Appointments – Doctor, Dentist, Haircut, etc.

If you have to take time off work for child care during the holidays, then lighten your load in the coming months. Use the time off to take care of those appointments that often fill up your afternoons, evenings or weekends.

Create Art

Art is one of those wonderful activities that can be scaled to almost every age and ability level. And depending on the project, it can be done with or without adult supervision. So you can work at home while the kids create art or you can roll up your sleeves and get messy too. Art projects can become gifts for relatives or decorations for the house. Setting up a dedicated art space makes set up and clean up easier.

Warm Up
Jump The Creek


Skill
Deadlift 10x3
*Box Jump 10x1
*work up in height finding your max height for 1 jump

WOD
21-15-9
Deadlift
Box Jump(choose a height that you can rebound jump on)

Welcome Back

Hopefully everyone had a Very Merry Christmas and Happy Holiday!  I know on Friday all the kids were bouncing off the wall with energy because school was out and the knew Santa was warming up the sleigh and reindeer to come see them!  Will this energy carry over to the first workout after the Christmas Holiday, or does a day or two of eating unhealthy have the same sluggish effect on the kids as it does us adults?  Everyone should wear their new clothes, shoes, hats, etc to class as we will be having a discussion after the workout about what cool things everyone got and what else we were thankful for on Christmas.

Warm Up

5 Bumper Plate Flips

Balance Beam

10 Penny Dot Jumps

Stair Climb

2 Bag Kicks

5 Burpees

5 Sit Ups

Skill

Push Jerk 

Handstand Walk

WOD

5 Rounds

10 Push Jerks

20 Air Squats

10 Step Handstand Walk

Merry Christmas

Don't forget the upcoming schedule changes. We will be closed on Sunday.  Monday is 10am only.  Wednesday and Friday are normal.  Sunday and Monday, the 1st and 2nd, will both be at 10am only.


On the first day of Christmas, my true love gave to me...1 Handstand Push Up!  This WOD is based very loosely on the song.  There are 12 different moves and thus the workout will be 12 rounds as follows:

"12 Days Of Christmas" WOD
1 HSPU/ Wall Walk
2 Pistols
3 Ring Dips/ Box Dips
4 Toes To Bar/ Knees To Elbows
5 Push Ups
6 Box Jumps
7 Wall Ball
8 DB's Swinging
9 Deadlifts
10 Front Squats
11 Push Presses
12 Hang Cleans


Warm Up-5x
:30 seconds Sprinting
:30 seconds Walking as fast as possible

Things to Do During Christmas Break

School Christmas break may fly

 by or drag on depending on how

 much fun you have.

As crazy as the time leading up to Christmas break is, it’s easy to let the break slip away without accomplishing the fun (and not so fun) things you'd planned. While not necessarily a "Christmas break" for parents, this is your holiday season too. Keeping that in mind will help reduce holiday stress.

Simply keeping kids busy while you work at home may be one important goal, but still try to get the most out of your Christmas break with these ideas. These are ideas for getting things accomplished before Christmas. Look for one of our future blogs with some cool after Christmas ideas to keep everyone sane and having fun!

Bake

From toddlers to teenagers, kids love the mixing and the measuring, but most of all, they love the treats at the end. As you teach kids to bake, scale holiday baking projects to your kids’ abilities and ages. Add activities to keep little kids engaged while you are doing more complicated baking tasks or simplify baking projects so that more experienced kid bakers can take the lead.

Homework or School Projects

No one said these were all going to be fun Christmas break things to do. Many teachers assign homework or projects. Be sure to ask your child about any project or homework at the beginning of Christmas break so you’re not in for any last-minute surprises. And even if there's no homework, you might want to start thinking ahead to science fair or getting math facts memorized. Picking a day or two and getting a majority of this done may be your best bet.  If you can get it done before Christmas, it will be a big load of your mind and you can enjoy the break more.

Try an Indoor Sport

Roller skating, swimming, basketball, ping pong and pool are a few indoor activities to try over your holiday break. If there’s a roller rink nearby, then it’s easy enough to find a place to skate. And some kid-friendly restaurants and arcades have ping pong and pool tables. However, it could be tricky—but not impossible-- to find places for indoor swimming and basketball unless you belong to a sports club. Some health clubs and YMCAs will sell day passes or trial memberships.

Organize Kids' Rooms

Getting kids room in order before the Christmas may help when it comes to stowing new presents later. 

Join in Local Holiday Events

Drive through the lighting displays around town; go to firehouse train gardens; see a Christmas show at your local theater. There are countless special events this time of year, and many of them only come around once a year, so don’t let the holiday break slip by without stepping out.

Warm Up

Obstacle Course

Skill

Handstands

Wall Ball

WOD-3 Rounds

200m Row

15 Box Jumps

10 Wall Ball

5 Shoot Throughs

10 Push Ups

15 Sit Ups

20 DB Hand To Hand Swings

It's Beginning To Look Alot Like Christmas

Well we have the freezing cold temperatures and we got a little bit of snow over the weekend.  It doesn't look like we are going to have a white Christmas, but I am officially in the Christmas spirit with the weather and Christmas being less than a week away! Our holiday schedule for the rest of this week and the beginning of next week will be as follows: Wednesday the 21st normal, Friday the 23rd normal, Sunday the 25th no classes, Monday the 26th there will be a 10am only class.  There will also be a 10 am only class on Sunday the 1st and Monday the 2nd.  




Warm Up
Obstacle Course


Skill
DB Swings
Thrusters


WOD #1
5 Rounds
1 Min On/ 1 Min Rest


15 DB Swings followed by as many burpees as possible the remainder of the minute
*Score is total burpees for all 5 rounds


WOD #2
Death By Thrusters


Our 2 Ethan's absolutely cruised through both WOD's tonight!  I guess this makes sense considering the name Ethan is Hebrew meaning Strong or Firm.  They should crush every workout then right? :) Ethan Seewald and Ethan Weiser each got over 80 burpees in the first WOD and were the last two standing in the Death By Thruster WOD making it to round 15!  I had to stop them because the class time was over or they both might still be Thrustering away.  Awesome work tonight, keep up the hard work!

Why reading is important

Reading is very important.

Why? Because reading is such a big part of our lives

	We read for information from dictionaries, instruction sheets, street directories, maps, forms, books, newspapers, computers and… the list goes on… and on….and on.
	We read for enjoyment from books, magazines, game sheets etc.
	We read to understand, to communicate, to inform and to enjoy in all areas of our lives.

When people first started writing there were very few people who could read or write. These people became very powerful because they had the secret!

Of course books were then written by hand so there weren't many of them and only rich people could afford them.

It's important to read because then you don't have to rely on others, you can find things out for yourself and choose what you believe.

Warm Up

5 Mins of Knees To Elbows

4 Mins of Rope Climbs

3 Mins of Handstand Walking

2 Mins of Pistols

1 Min of Double Unders

Skill

Rowing

Mobility

WOD-12 Min AMRAP

10 Box Jumps

10 Single Unders

100m Row

10 DB Push Press

10 Ab Dolly Knee Ins