Monday we will have the 430pm class as our only CrossFit
class and Kid Fit will also be at 430pm.
Trick or Treat
Monday we will have the 430pm class as our only CrossFit
class and Kid Fit will also be at 430pm.
Halloween
Sunday night at 5pm is our Halloween Workout! It will be an open class for all adults and kids. All our kids should make it in if they can and dress up in your costume, it will be a blast! Invite anyone and everyone, kids and adults alike, to come see what crossfit is all about and have a few laughs while they do it.
Warm Up
3 Jump to Support
10 Single Leg Side Hops
Sprint to Dots
10 Dot Jumps
Sprint Back Inside
5 Push Ups
5 Sit Ups
5 Burpees
Skill
Knees To Elbows
One Arm DB Hang Snatch
WOD
10 Minute AMRAP
5 DB Hang Snatch (Right)
3 Goblet Squats
Overhead Walk
20 Sit Ups
5 DB Hang Snatch (Left)
3 Goblet Squats
Overhead Walk
20 Sit Ups
The Crossfit Kids Kitchen
More Kid Meal Ideas
Meal #1
Ingredients
1 half apple
1 carrot
1 tsp. almond butter
2 oz sliced turkey breast
Notes
Cut the half apple into 2 slices. Spread the almond butter to make an apple sandwich.
Meal #2
Ingredients
6 portabella stuffing mushroom caps
6 oz. pepperoni slices
1/4 can tomato sauce seasoned with a sprinkle of dried basil,
oregano, fennel, garlic powder, pepper and salt
additional supplies
If you want to add more taste, top each pizza with
sun-dried tomatoes before baking. To balance the meal, serve
with a salad.
Directions
1. Preheat oven to 350 degrees.
2. Chop pepperoni slices into quarters, or a size that will fit into
your mushroom caps, then set aside.
3. Mix sauce and seasonings together in a small bowl. Set aside.
4. Wash mushrooms and remove stems by gently breaking
them out.
5. Arrange mushroom caps empty side up on a foil-lined baking
sheet and fill each cap with 1 tsp. of sauce.
6. Use 1 oz. of pepperoni in
each cap and add a dollop of
sauce on top of pepperoni.
7. Bake in oven for 12-15
minutes, until mushrooms
start to get juicy.
8. Let cool and serve!
Warm Up
5 Mins Rope Climbs
4 Mins Double Unders
3 Mins Pistols
2 Mins Handstand Walking
1 Min Sprinting
Skill
Squats
Ring Practice
Sprinting
Partner WOD
45 secs then switch with partner after each exercise
Mountain Climber
Line Jumps
Burpees
Sit Ups
Air Squats
B4B Amazing Grace
Barbells For Boobs Presents "Amazing Grace" is here. Tomorrow, Tuesday night at 6pm at CFNA. There is still time to sign up if you haven't yet at barbellsforboobs.com.
Make sure you get your Roosters 15% passes Monday or Tuesday before you get to Roosters. We are not allowed to give them out at Roosters. We will have them at CFNA all day Monday and obviously Tuesday night. If you cannot get in Monday or Tuesday before the after party starts let us know and we'll figure a way to get it to you before you come in the door.
We're thinking 6-9pm at CFNA and after party at Roosters following that. That time table is an estimate, we may run faster than that?
Anyone can attend this event, you do not need to register or you can register there. There will be other opportunities to donate if you'd like (or not). Anyone can attend the event as well as the after party! Bring as many friends/people as you possibly can, even if it is for only a moment.
We will have some rowing and yoke competitions as well as a KEG!
"Grace" should have about 10 people per heat with spectator area all over the place. The kid room will be upstairs with multiple people helping out. The KEG and some small food will be in what is usually our kid room.
We'll have our normal bathroom plus a couple porta johns out back. A large warm up area with barbells, bumpers and pvc will also be out back as will additional standing room.
We have setup a bleacher "thing" with all of our boxes that will allow for about 30 people to get front row action and we have more seats on the other side as well. There should also be good viewing from the front and back so no worries if you want to watch the heavy hitters destroy "Grace" in about a minute!
Wear PINK!
Warm Up
5 Mins of Rope Climbs
4 Mins of Double Unders
3 Mins of Pistols
2 Mins of Handstand Walking
1 Min of Rowing
Skill
Russian Twists
Box Jumps
WOD
Circuit
1 Min ON/ 1 Min OFF
Russian Twist
Sit Up
Burpee
Box Jump
Stiff Leg Press
History of The Pumpkin Show
This far famed and unique agricultural exhibit and street fair had its humble origin in October, 1903, when George R. Haswell, then Mayor of Circleville, and superintendent of the water works, conceived the idea of holding a small exhibit in front of his place on West Main Street. Corn fodder and pumpkins (many of them cut into Jack-O-Lanterns) formed the principal decorations, and were responsible for it being dubbed "the pumpkin show". On the following year Mr. Haswell was joined by some enterprising neighborhood merchants and the exhibition grew steadily in its scope, interest and attendance. The first merry-go-round was set up at the corner of Main and Scioto Streets for the 1905 show.Later a permanent organization (of which the Mayor is always president in honor of the founder) made up entirely of volunteers, resolved to hold an annual Pumpkin Show on the streets of Circleville for the purpose of maintaining and promoting a more friendly relationship with the patrons and visitors of the community, and to further promote and extend agricultural pursuit and to award premiums for the display of grain, fruits and vegetables, school displays, and such other displays that are best calculated to promote the best interests of Circleville and Pickaway County.
Every alert to keep the Pumpkin Show fair, clean and above reproach in every respect has contributed largely to its becoming the sixth largest festival in the United States with an annual attendance in four days and nights of over 300,000 persons and its claim to being the "GREATEST FREE SHOW ON EARTH" as no admission charge or entry fee is made.
On August 8, 1946 a non-profit corporation, the Circleville Pumpkin Show, Inc., was formed for the operation of the Pumpkin Show and any profits to be derived from the Show was to be used for the betterment of the citizens and several thousands of dollars have been turned over to the City of Circleville for community projects. The Circleville Pumpkin Show receives no subsidy or support and must operate on income and donations and is entirely self-supporting, even to the point of reimbursing the City of Circleville for the additional expense of extra police duty and all extra duty help employed by the City for the purpose of conducting the Circleville Pumpkin Show.
No special recognition is given any individual or group of individuals as the success of the Show is due to complete cooperation of everyone in Circleville and the Pickaway County area. The Circleville Pumpkin Show really is best explained by the Third Article of the Constitution which reads as follows:
"The purpose or purposes for which said corporation is formed are: To provide for and hold an annual Pumpkin Show upon the streets of Circleville, Ohio, and to promote and encourage fellowship among patrons, visitors, and citizens of the community, and to promote the general welfare of agriculture, manufacturing, and mercantile interests of the City and surrounding territory and to demonstrate the resources of Pickaway County, and for such other purposes as may be incident to and to all things reasonably necessary and proper to carry out said purposes."
It is the plans of the Circleville Pumpkin Show Inc. to perpetuate the Show as an annual affair, to improve features each year as interest and finances permit, and to keep our slogan "THE GREATEST FREE SHOW ON EARTH" a reality.
Check out The Circleville Pumpkin Show thru this Saturday!
pumpkinshow.com
Warm Up
Obstacle Course
Skill
Pistols
Overhead Squats
WOD-8 Min AMRAP
5 Toes To Rings
10 Pistols
15 Box Jumps
100m Run
Crossfit Kids is more than exercise!
- Crossfit Kid's shapes lives by laying the foundation of a healthy lifestyle at at young age.
- Lifelong definitions of health and fitness provide a blueprint for health and wellness through life!
- Work Ethic is developed as only your child can complete the workout.
- Persistance prevails as your child realizes, one step at a time, I can do this!
- Conceptions of self are improved as your child is empowered with self confidence after every session. Measurable levels of success and improvement are noticed in days, not months.
CFKids seek higher overall goals of fitness, not focusing on appearance or sport specific training. We train hard, but we have fun. Our goal is to have not only a strong body, but strong minds that can then move forward and find success in life!
Warm Up
2 Front Rolls/ Pencil Rolls
3 Frog Jumps
50m Sprint/Back Pedal/Spring
50m High Skip
Max Jump
Jump to Support
Skill
Uphill Rowing
Front Squat
WOD
10 Minute AMRAP
10 Push Ups
5 Front Squats
10 Sit Ups
100m Run
Goal Setting for Crossfit Kids
If you don’t know where you are going, you will probably end up somewhere else. ~Lawrence J. Peter
For me goal setting has always been a challenge. I tend to set too many goals which splits my focus. CrossFitters set goals all the time. Setting goals for a time on a WOD, reps unbroken or a certain amount of weight has helped me get better at goal setting. Our kids may be new to setting goals for themselves and even newer to achieving them. Our program educates them on how to set realistic goals for themselves and set them up to achieve those goals. Establishing a pattern of successful accompishments will give our kids confidence to acheive anything they put their minds to. Today we spend time on the goal setting process.
Warm Up
Shuttle Run
10 Push Ups
100m Sprint
10 Sit Ups
Shuttle Run
10 Pull Ups
100m Sprint
10 Burpees
Skill
Box Jumps
Rope Climbs
WOD
3 Rounds
10 Box Jumps
20 Sit Ups
30 Single Unders
Game: Goal Setting!
Stamina
Can you get enough energy to your muscles?
Stamina means staying power and toughness. How long can you stay active? Kids these days have a lot of energy but how is that energy being used? Do they have the staying power to maintain that energy over a sustained period of time in a given activity. Stamia is one of the 10 areas of general physical fitness that CrossFit trains. CrossFit’s high intensity tests and exposes us to different types of exercises and time domains that require stamina. Helping us and especially our kids utilize our energy in a focused and productive manner for a significant length of time. Today’s focus for our CrossFit Kids class is just that…Stamina!
Warm Up
Shuttle Run
10 Push Ups
Shuttle Run
10 Air Squats
Skill
200m Sprint Races
WOD
Mini Fight Gone Bad
3 Rounds
1 Minute Stations
Rowing
Push Press
Tire Jumps
1 Minute rest after each round
Strong Kids!
Strength can be defined as "the ability of a muscular unit or combo of muscular units to apply force." Gains in strength indicate the body has increased its ability to apply force. Crossfit movements build strength by exposing the body to stressors that enhance its capacity to handle such loads. Being very mindful of the need to maintain attention and focus with children, we incorporate fun, game-like elements while maintaining the stimulus. Additionally, the need to make careful use of progressive loading according to skill and capacity when working with children is of primary concern. Strength is one of 10 areas of physical fitness that we focus on and at each class we try to incorporate a strength component. Being strong not only means being able to lift more but also that it takes longer for your muscles to get sore and tired. Today we will focus on the deadlift, one of the most functional movements that is used on a daily basis to pick things up off the floor.
Warm Up
50m High Skip
50m Karaoke
50m Backward Run
50m High Knees
50m Butt Kicks
*Sprint back after each and perform 5 burpees
Skill
Deadlift
WOD
Partner
100m Farmer Carry while partner does push ups
Switch
100m Med Ball Carry while partner does sit ups
Switch
100m Overhead Carry while partner does air squats
Switch
100m Sprint while partner does burpees
Warm Up
50m High Skip
50m Karaoke
50m Backward Run
50m High Knees
50m Butt Kicks
*Sprint back after each and perform 5 burpees
Skill
Deadlift
WOD
Partner
100m Farmer Carry while partner does push ups
Switch
100m Med Ball Carry while partner does sit ups
Switch
100m Overhead Carry while partner does air squats
Switch
100m Sprint while partner does burpees
School Lunches
In our society we have the opportunity to literally eat something new with every single meal throughout our entire lives. Granted you’d have to be one heck of a cook pull that off or rich to afford eating out that much, but you could do it.
It doesn’t seem like a good idea to me, though, especially if you have children. Setting kids up with expectations of such variety might just set them up for failure later. When they no longer have their parent’s to support their eating habits, they will turn to fast food and packaged foods to keep up with their need for variety.
Not to say that variety is bad – definitely not – but there is a level at which it just becomes extreme.
Here are a couple meal ideas for your kids lunches. Variety is good every once in a while, but don't feel like you have to come up with something different every day. Each day try to include a meat, fruit and/or vegetable and a source of fat in every meal (i.e nuts, seeds, avocado, oils). Olive oil is one of the best oils to use. A little bit goes a long way when cooking and it is one of the healthiest oils. It adds so much flavor and texture to foods. One of my favorite things to make are roasted vegetables.
Lunch Box 1
As the weather begins to turn cold and we try to fend off illness, one of my favorite things is chicken soup. I will cut up some chicken breasts and some vegetables, throw them in a crock pot overnight and the next day you have multiple meals ready for the rest of the week. The chicken will just fall apart and you have natural broth from the juices of the chicken and vegetables. Slice up some cantaloupe and avocado to go with the soup and add lime juice to the soup for flavor and the avocado to keep from turning brown. Mmmm mmm!
Lunch Box 2
Sliced Turkey Breast
Orange
Banana Chips-Slice a banana coat with olive oil and bake in the oven on a cookie sheet until brown and crispy. This is an awesome replacement for potato chips and is much healthier!
Warm Up
Obstacle Course
Skill
Sumo Deadlift High Pull (SDLHP)
Dips
Partner WOD
3 Rounds
1 Min on each station then switch with partner
SDLHP
Sit Ups
Box Jumps
Coordination
Coordination refers to your ability to use your body in several ways at once. This is acheived through practice and repetition of movement. This is why we do certain movements like the air squat and pushup every class in order to create muscle memory. CrossFit Kids seeks to develop body control early in life, thereby preparing our children for the challenges they will face in sport, play and (eventually) work. A good example of coordination can be found on the swings at your school's playground.
Imagine yourself seated in the swing. Now think about what you must do in order to make the swing move. You begin by leaning your chest forward. At the same time, bend your legs back and pump your arms. Immediately begin your backward movement. Lean back in the swing, throw your legs out in front of you and pull the chains back with both hands. Now, lean forward again, bend your legs back, pump your arms. And so on you go until you've gained enough back and forth momentum to get that "flying" feeling that makes you love to swing.
Remember how long it took you to be able to perform all those movements together? The day when you finally didn't have to ask your mom or dad to push you on the swing? That day happened because, after a great deal of practice, you were finally able to move your body in several ways at once. In other words, your coordination improved. Does this sound like any particular crossfit movement? The kipping pullup perhaps?!
Imagine yourself seated in the swing. Now think about what you must do in order to make the swing move. You begin by leaning your chest forward. At the same time, bend your legs back and pump your arms. Immediately begin your backward movement. Lean back in the swing, throw your legs out in front of you and pull the chains back with both hands. Now, lean forward again, bend your legs back, pump your arms. And so on you go until you've gained enough back and forth momentum to get that "flying" feeling that makes you love to swing.
Remember how long it took you to be able to perform all those movements together? The day when you finally didn't have to ask your mom or dad to push you on the swing? That day happened because, after a great deal of practice, you were finally able to move your body in several ways at once. In other words, your coordination improved. Does this sound like any particular crossfit movement? The kipping pullup perhaps?!
Warm Up
3 Rounds
50m Sprint
Shuttle Run
10 Air Squats
50m Sprint
Box Jump Snake
Monkey Bars
Skill
Manmakers
Pull Ups
WOD
5 Manmakers
10 Squats
5 Push ups
10 Squats
5 Rows
10 Squats
5 Deadlifts
10 Squats
5 Hang squat cleans
10 Squats
5 Presses
10 Squats
5 Manmakers
10 Squats
5 Push ups
10 Squats
5 Rows
10 Squats
5 Deadlifts
10 Squats
5 Hang squat cleans
10 Squats
5 Presses
10 Squats
5 Manmakers
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