H2O

As the weather turns colder, I catch myself not drinking very much water during the course of the day.  I have to force myself to drink water sometimes.  Its not like during the summer when you just walk outside, start sweating and have a constant thirst to quench.  Our bodies need the same amount of water all year round.  Water makes up 70% of our bodies.  If we don't get enough water our immune system suffers and that can lead to illness easier as our energy levels go down.  Water keeps our bodies healthy and running smoothly.  Our crossfit kids workouts are very demanding and we need to really make an extra effort to keep everyone drinking plenty of water.  Please make sure your child brings a water bottle to every class.  We always have built in water breaks during the course of the hour.

Warm Up

5 Bar Ball

20 Right Leg Lateral Line Hops

Army Crawl

20 Left Leg Lateral Line Hops

1 Min Plank Hold

1 Min Wall Sit

1 Max Handstand Hold

Skill

Pull Ups 

Rowing

WOD

3 Rounds

1 Min Each

DB Deadlift

Burpees

DB Squat Clean

Sit Ups

DB Push Press

*1 Min Rest Between Rounds

New Class Times Coming Soon!

We will be opening up a 3:45 pm kid class time during the week once school lets out for the holidays.  As you may know, our adults are starting a 5 week body composition challenge.  We will be spending some extra time in class discussing nutrition and healthier eating options over the next few weeks.


Warm Up
Obstacle Course


Skill 
DB Snatch
Max Height Box Jumps

WOD
5 Rounds
10 DB Snatch (Rt arm)
10 Box Jumps
10 DB Snatch (Lft arm)
10 Alternating Lunge Jumps

Gobble Gobble

It's that time! One of my favorite times of the year. Time to cook, stuff ourselves, watch football, nap, repeat, shop, spend time with loved ones, etc. We ALL have tons to be thankful for.  When you stop and think about it, your list can go on forever.  No matter how bad your world may seem, no matter how it may seem like you are being buried under all the stress of life and people sometimes, you still have MANY great things in your life.  I want you to stop and think about all the great things in your life today.  Think about your families, your friends, your lovers, your jobs, your skills and talents, your health, your house, your car, your garden, your coffee machine, your safety, the big things and the little things that bring a smile to your face and a glow of sunshine in your heart.  We have to remember not to forget these things.  Dont take them for granted.  They are special.  Maybe not to everyone, but to you.  Think about these things, then if its certain people that you are thankful for, tell them.  They deserve it:)  Thank you to all of our members and friends of CFNA.  It's our community that makes us great. You are awesome!  Happy Thanksgiving to everyone!!!!

Warm Up
1 Headstand to Handstand
Max Balance on Single Leg
3 Double Release Push Ups
5 Butterfly Sit Ups
1 Stair Climb
3 Front Rolls/ Pencil Rolls
5 90 degree Box Jumps

Skill
Turkish Get Ups
Muscle Up Progressions

WOD
1 Muscle Up
1 Turkey Trot Stair Climb
2 Fat Front Rolls/  Pilgrim Pencil Rolls
2 Im going to eat too much Turkey Burpees
3 Goblet Squats
3 Turkish Get Ups

Thankgiving Week

Wednesday evening we will still be having our usual 5:30pm Kids Class.  No class Friday evening.  Sunday will be normal with class at 5pm.
Today's class will focus on Mobility and stretching.  This is such an important part of Crossfit.  We will be focusing on the hips and shoulders.  Having flexible hips and shoulders will allow us to squat with ease and be able to focus on the next step in the squat series, the overhead squat.  It will also make everything we do that much smoother and easier.


Warm Up
Obstacle Course


Skill
5 Rounds
200m Row
Mobility between each row


WOD
5 Vaults
3 Rounds of Cindy(5 Pullups, 10 Pushups, 15 Air Squats)

Forging Future Achievers

How can we predict which of our kids will be successful? Those who are bold? Those who are confident? Those who are willing to take risks? There is no foolproof formula. But if you have watched any of our Crossfit Kids classes recently you might venture a guess.
Sometimes during class I catch myself smiling, shaking my head and wondering, “How do they do it? What makes them so tough?” But for them, their performances aren’t extraordinary or even remarkable. They simply did what they came to class to do—complete the workout and compete.  Their outlook on life is refreshing, when things get tough, they don't quit but instead work harder.  Our kids have come to believe they can do anything they put their mind to. We concur. Unusual? Not for CrossFit Kids. These kids are confident in their abilities and experience successes because they are willing to take risks and because their experiences have repeatedly reinforced the fact that they can complete tasks once thought to be too difficult. Later in their lives when they face real world obstacles, they will be better prepared to face and overcome them.  For these reasons, I know each and every one of our Crossfit Kids will be successful in whatever they choose the rest of their lives.



Warm Up
Obstacle Course


Skill
Max L-Hold
Back Squat

WOD
1 HSPU/Max Hold/Wall Walk
5 Knees To Rope
10 Sit Ups
5 Rope Jumping Pull Ups
10 Alternating Lunge Jumps

Ohio Weather

What is the deal with this weather pattern we've been having?!  First it was freezing cold a couple weeks ago.  Last week it was warm during the day and then as soon as the sun went down, the temperature dropped about 20 degrees and it got really windy. I felt like I was in the desert.  This week it has been a combination of everything so far.  It was 70 degrees Monday, and it has been cooler and raining ever since.  I guess that is Ohio for you though, no pattern at all.
My point in all of this is to encourage everyone, adults and kids alike, to take a few extra minutes before you go outside and make sure you are appropriately dressed.  This is especially the case when leaving the gym after a workout.  If you are hot and sweaty with wet hair, don't walk out to the car with just shorts and a tshirt on.  Get in the habit of bringing a towel, hat, pants and a sweatshirt or coat.  It seems like some kind of illness is going around right now as several adults and kids have been sick so far this week.

Warm Up
2X
6 Partner Hop Arounds
15 Air Squats

Skill
Front Squat
Push Press
Thruster

WOD
4x3 Minute Rounds:

3 Thrusters
5 Burpees
10 Air Squats

*Rest 1 Minute between rounds

The Crossfit Kids Kitchen

Breakfast Pizza
Sometimes it’s hard to get your kids to eat breakfast. When that happens, get crafty and combine one of their favorite foods—pizza—with eggs to go. This Paleo pizza is a sure-fire hit. It’s easy to make and easy to modify with your family’s favorite breakfast toppings.

Ingredients for the crust:
1 cup almond meal
1 egg
1 ½ tbs. olive oil
1⁄8 tsp. baking soda
½ tsp. garlic powder
½ tsp. chopped fresh oregano

Toppings
2 eggs
2 strips bacon, cooked and crumbled
1 heirloom tomato, sliced or chopped
A few sprigs fresh basil, torn
Salt and pepper to taste


Directions
1. Preheat oven to 350 F.
2. In a bowl, mix together almond meal, eggs, olive oil, baking soda and garlic powder with a spoon. Once
combined, use your hands to form the mixture into a ball. If the dough is too thick to mold, add a small amount of olive oil.
3. Place the ball of dough on a baking sheet and press into a crust shape (round or oval will work).
4. Bake in the oven for 12-15 minutes, or until slightly crispy.
5. While the crust is baking, chop the tomatoes and tear up the basil.
6. In a small bowl, beat the eggs.
7. Just before the crust comes out of the oven, cook the eggs over medium-low heat until they are still slightly runny. Don’t completely cook the eggs, because you will be cooking them in the oven for a few minutes.
8. Crumble the eggs onto the crust and top with tomatoes and bacon.
9. Bake in the oven for 2-3 minutes.
10. Remove from the oven and top with the fresh basil. Cut and serve.

Warm Up
Obstacle Course

Skill
3X6
Good Mornings
Knees To Elbows

WOD
Helen-ish

6 Rounds
1 Lap
12 KB/DB Swings
6 Jumping Pull Ups

                                                   
                                                  The Mini-Tron, let's try this bad boy out!!

CrossFit New Albany

Try it, you'll like it

Tomorrow, Saturday morning, we are having a CFNA work day from approximately 6am to 11am.  During this time we will be installing a new Mega-Tron (mini pull up structure) in the front room of the gym.  This is really cool because it is mini meaning shorter bars that the kids will be able to reach easier and there will be more bars so more opportunities to work on cool exercises like kipping pull ups, knees to elbow, and toes to bar!  The look of the whole place will be changing as well.  In the main workout room, we will be moving the Mega-Tron to the opposite side of the room and extending it.  We will be adding more rings and ropes which again is awesome because that will give Kid Fit more opportunities to do those things and the kids seem to really enjoy ring and rope work!  Exciting things are ahead for CFNA!  Help is needed tomorrow to anyone willing to lend a hand.  If you aren't a member, no big deal, there will be lots of fun had along with the work and it would be a nice opportunity to meet some of our amazing members.  You also will have the opportunity to try out one of our workouts at 9am, this will be an open class for anyone.  Come see what it is that your kids get so excited about!

Warm Up
Obstacle Course


Skill
Ring Work

WOD-10 Rounds
100m Row
10 Push Ups
10 Sit Ups

Wonderful Wednesday

Kids have a lot of options for activities these days.  From soccer, karate, dance and more you would think that staying active wouldn’t be a problem.  But what about those kids who aren’t hardwired to be active; movement, coordination and athleticism doesn’t come naturally and they have no interest in the typical options for staying active?  What about the kids that are active but are struggling with their weight? 

The habits we create as kids stay with us as adults which makes keeping our kids active even that much more important.  Our kids learn skills not only in movements and exercises but how to fuel their body, and life skills like confidence, integrity and sportsmanship.  You don’t have to play a sport or be athletic to do CrossFit.  It is for all ages and ability levels. It’s about building a good foundation of movements that help you be better at life!  At CFNA  Kids we have FUN learning new movements, playing games and doing things that we never thought we could do!  This is how we keep kids active and without the commitment or specialization of a sport.

Warm Up
Shuttle Run
10 Jump Rope
Tire Jump Throughs
10 Alternating Lunge Jumps
Bent Arm Max Hang


Skill
Tire Flips
KB/DB Swings


WOD- 12 min AMRAP
5 Swings
5 Tire Flips to Jump Through
5 Sit Ups
5 Burpees
100m Run

Squat Clean

How perfect was this past weekend?!  If you missed the opportunity to get outside and enjoy it, you've still got a couple days to take advantage.  The weather report says mid to high 60's today and tomorrow.  Encourage your kids to get outside after school, maybe suggest they help you get those leaves raked and to the curb! After the next couple days, winter may be here to stay.  We will be outside for class tonight doing some running!

Warm Up
50m Sprint-->Backpedal-->Sprint
50 High Skip
Max Height Jump
5 Burpees
5 Sit Ups
10 Dot Jumps
10 Tire Dips


Skill
Kipping Pull Ups
Squat Clean

WOD
4 Rounds
5 Squat Cleans
10 Tire Dips
15 Tire Jumps
200m Run

Sugar

With Halloween just ending, I'm sure everyone has tons of candy laying around the house tempting you everytime you walk by it.  I want to spend a little time talking about sugar and the effects it has on your body. Sugar raises the insulin level at a rapid pace, which inhibits the release of growth hormones which depresses the immune system.  This is why kids are always getting sick.. because they eat way TOO MUCH SUGAR!!!
Here is just a small list on the affects SUGAR can have on your health.

• -Asthma
• -Mood Swings
• -Diabetes
• -Hypertension
• -Arthritis
• -Heart Disease
• -Contribute to hyperactivity, anxiety, and depression.
• -Kidney damager
• -Tooth Decay
• -Interferes with absorption of calcium. Bone density.
• -Weight gain & obesity
• -Headaches

So kids, parents, anyone reading this who cares about their health. Just say no to sugar. But if you are going to indulge don’t over do it. Everything is okay in moderation. Don't feel like you need to eat all of the candy that is leftover.  Give it away or better yet just throw it away. Here are some healthier alternatives to some treats, FRUIT, trail mix with nuts and seeds, cut up colorful veggies. 

Warm Up
Obstacle Course


Skill
Kipping Pullups
Headstands
Sled Races

WOD-10 Min AMRAP
100 m Sled Pull
10 Push Ups
10 Sit Ups
10 Tire Jumps
10 Air Squats 
10 Burpees

Flexibility

Flexibility is an important part of CrossFit workouts. Flexibility refers to your body's ability to effectively bend and move without injury. The best way to keep your body flexible is to use it. Some of our favorite CrossFit exercises that help keep the body flexible are: work on the rings, headstands and handstands, and animal movements. Kids are naturally flexible as youngsters and Crossfit Kids is an awesome way to keep and develop that flexibility further as they become adults.  I am amazed and jealous during every class to see some of the things that our kids can do.  The ease with which they can flip, roll, jump and squat is just awesome!  Today we will focus on flexibility, making the movements fun,  functional and useful for everyday life.

Warm Up
Bear Crawl
1 Minute Wall Hamstring
Crab Walk 
1 Minute Wall Groin
Frog Hops
1 Minute Pigeon
Duck Walk
1 Minute Couch
Gorilla Walk
1 Minute Figure 4

Skill
Squat Clean
Handstands
Headstands

WOD
4 Rounds Tabata Push Ups
2 Laps
4 Rounds Tabata Air Squats
2 Laps
4 Rounds Tabata Burpees