New Year's Eve and New Year's Day will have a modified schedule.  There will be a 7am and 1130am class on December 31st open to kids and all levels. On New Year's Day there will be one class at 1230, again open to all kids and all levels.

Back To Normal

The schedule returns to normal through the weekend.
Hopefully everyone had a very Merry Christmas and we look forward to seeing everyone back in the gym.  We will take some time at the beginning of class to share some exciting happenings from everyone over the last couple days.  Feel free to bring in any gifts you received to show and tell. We will give you a chance to try out your new crossfit shoes or clothes that you may have received from Santa!

Warm Up
10 Push Press w/ Medball
25 Lateral Jumps over Medball
10 Front Squats w/ Medball

Skill
3 Rounds
20 Situps
Accumulate 1 Minute of L-Hold (Pullup Bar)

WOD
4 x 4 Minute AMRAP's
5 Knees To Elbows
10 Push Ups
15 Air Squats
* 1 Minute Rest between rounds

Crossfit Kids Christmas

You want the best for your child? It is time to empower your child, it is time for your child to learn how to prepare themselves for life, it is time that your kids feel like they can do and be anything and anyone, it is time that your kids enjoy hard work, it is time that your kids value people no matter what they look like, it is time your kids reach their potential.

All that sport is credited for building is dwarfed by CrossFit Kids.

I could write all day long and that would just take longer for you to sign your child up. Sign them up now and tell me in a year how it was the best decision you have ever made.

"The purpose of life is not to win. The purpose of life is to grow and share. When you come to look back on all that you have done in your life, you will get more satisfaction from the pleasure you have brought into other people's lives than you will from the times that you outdid and defeated them." –Rabbi Harold Kushner

Warm Up-2x
25 Snow Angels (Jumping Jacks)
Snowball Roll Down (Medball)
Snowball Throw Back
10 Down the Chimney (Drop Squat)


Game
Reindeer Sprints
5 Minutes
Partner-1 person runs while the second person resists the runner by pulling back on a band around the runner's waist. The person running should be challenged to slow down. Switch every down and back.

Skill
'Stuck in the Chimney'
Bar Hangs and turn 180 or 360

WOD 
12 Minutes
1 Sleigh Push Down (Metal Plate Push)
10 Snowball Lift (Medball Deadlift)
5 Snow Shovels (Throw Medball over shoulder)
10 Elf Lunges 
5 Reindeer Hops (Box Jumps)
1 Polar Bear Crawl Down

Crossfit Kids

What is CrossFit Kids?

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population. (nuerological, cognitive, motor)

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools. It is used by athletic teams, and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Athletics is a specialized pursuit. Our goal is to support the specialist, but reward the generalist.

The CrossFit Kids program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for 6 year olds and elite high school athletes. We scale load and intensity; we don't change programs.  

"Do not train a child to learn by force or harshness; but direct them to it by what amuses their minds, so that you may be better able to discover with accuracy the peculiar bent of the genius of each." ~Plato


Warm Up
10-8-6-4-2

GHD Sit Ups
Push Ups
Sit Up Ups (Finish standing, sit up into a squat)
Ring Rows

*:20/:20 Side Plank at end of each round

Skill
Deadlift
5x5

WOD
3 Rounds
15 Burpees
3 Rope Climbs
10 Deadlifts

The gym continues to get better everyday. Last night we had a packed house with the whole barn side at our disposal. We were rocking out to music with our new stereo system on that side. We also made use of the pull-up rig being back inside on the turf. Today's focus will be on kipping and kipping pull-ups. Bring your energy and we will leave you craving more when we're done!

Warm up
3 Rounds
5 ball Deadlift
5 ball cleans
5 ball push press
5 ball slams
:30/:30 side plank
5 sit-ups
5 burpees
5 tuck jumps
5 kipping swings
:30/:30 pigeon

Skill
Kipping pull-ups

WOD
10 minutes
5 knees to elbows
10 box dips
15 squats
20 sit-ups

Germs

Our bodies are pretty amazing. Day after day, they work hard — digesting food, pumping blood and oxygen, sending signals from our brains and our nerves, and much more.

But there is a group of tiny invaders that can make our bodies sick — they're called germs.

Some kids may think that germs are bugs or cooties or other gross stuff. Actually, germs are tiny organisms, or living things, that can cause disease. Germs are so small and sneaky that they creep into our bodies without being noticed. In fact, germs are so tiny that you need to use a microscope to see them. When they get in our bodies, we don't know what hit us until we have symptoms that say we've been attacked!

How Can You Protect Yourself From Germs?

Most germs are spread through the air in sneezes, coughs, or even breaths. Germs can also spread in sweat, saliva, and blood. Some pass from person to person by touching something that is contaminated, like shaking hands with someone who has a cold and then touching your own nose.

Steering clear of the things that can spread germs is the best way to protect yourself. And that means . . .

Hand washing! Remember the two words germs fear — soap and water. Washing your hands well and often is the best way to beat these tiny warriors. Wash your hands every time you cough or sneeze, before you eat or prepare foods, after you use the bathroom, after you touch animals and pets, after you play outside, and after you visit a sick relative or friend.

There is a right way to wash your hands. Use warm water and soap and rub your hands together for at least 15 seconds, which is about how long it takes to sing "Happy Birthday."

Cover your nose and mouth when you sneeze and cover your mouth when you cough to keep from spreading germs. So if you have to cough, it is best to do it in your elbow so your are not contaminating your hands.

Using tissues for your sneezes and sniffles is another great weapon against germs. But don't just throw tissues on the floor to pick up later. Toss them in the trash and, again, wash your hands!

Another way to fight and prevent infections is to make sure you get all the routine immunizations from your doctor. No one likes to get shots but these help keep your immune system strong and prepared to battle germs. You can also keep your immune system strong and healthy by eating well, exercising regularly, and getting good sleep. All this will help you to be prepared to fight germs that cause illness.

Now that you know the facts about germs, you may still pick up a cough or a cold once in a while, but you'll be ready to keep most of those invading germs from moving in.

Warm Up
Obstacle Course

Skill
Pullups

WOD
12-9-6-3
Pullups
Burpees
Squats 

Holiday Games

http://kidshealth.org/kid/games/_bfs_foodflight.html#cat20918

"The purpose of life is not to win. The purpose of life is to grow and share. When you come to look back on all that you have done in your life, you will get more satisfaction from the pleasure you have brought into other people's lives than you will from the times that you outdid and defeated them." –Rabbi Harold Kushner

Warm Up
Obstacle Course

Skill
Squat Snatch

WOD
Partner
Squat Snatch
Knees To Elbows

Partner 1 does max squat snatch while 
Partner 2 does max K2E.  When Person 2 
comes off the bar that signals the switch.
The partners must reach 50 squat snatches
as a team to complete the workout. 

Zesty Turkey Tenderloin

Prep time: 30 minutes

Ingredients:

• 1 lb. boneless and skinless turkey breast tenderloin
• 1½ tsp. ground cumin
• 3 garlic cloves, minced
• 2 tbsp. olive oil
• 2 tsp. agave
• 2 tsp. almond meal
• 1 c. tomatoes, chopped
• ½ c. zucchini, chopped
• ½ c. yellow squash, chopped
• ½ c. onion, chopped
• 2 tbsp. fresh cilantro, chopped
• 1 tbsp. jalapeño pepper, chopped

Directions:

1. Preheat broiler.
2. Combine cumin and garlic in a small bowl and rub mixture on both sides of turkey.
3. Place turkey on broiler pan and broil for 5 minutes. Turn and broil 5 minutes or until internal temperature reaches 185°F (85°C). Juices should run clear and the turkey should not be pink in the center.
4. While turkey is cooking, combine oil, agave, and almond meal in saucepan and mix until smooth.
5. Stir in zucchini, squash, onions, cilantro, and jalapeño peppers.
6. Cook and stir vegetables over medium heat until mixture boils and thickens. Cook and stir 2 minutes more after mixture begins to thicken.
7. Spoon over turkey.

Notes
Serve with a side of roasted vegetables!

Warm Up

2 Rounds
10 Sit Ups (GHD if open and not in adult classes way)
10 Supermen (GHD if open and not in adult classes way)
10 PVC Overhead Squats
10 Rope Pull Ups
10 Box Dips
1 Handstand Walk Attempt

Skill
DB Overhead Squat (one arm)
*Find a good workout weight for each kid
DB Manmaker (Push Up, row right arm, row left arm,
push up, clean, press = 1)

WOD
10 Minutes
Overhead Run to opposite end of barn (right arm)
5 OHS (right arm)
Overhead Run back to start (left arm)
5 OHS (left arm)
Sprint to opposite end 
5 Sit Ups
Sprint back to start
5 Manmakers

Apologizing

We all mess up. We're human, and it's not always easy to get along with everyone all the time. Sometimes we hurt people's feelings without intending to. Sometimes, we're deliberately mean and we feel bad afterward. So we apologize.

An apology tells someone that we're sorry for the hurt we caused — even if we didn't do it on purpose. It's a way of saying we're aware of what we did and we'll try to do better in future.  As we get older and grow up, we should learn from our previous mistakes.  You should never be deliberately mean.

Why Apologize?

Apologies are one of the tools we use to build good friendships and relationships. When you say "I'm sorry" (and really mean it), it's because you probably feel bad that something you did or said hurt another person. Saying you're sorry is more than just words. You're also saying that you respect the other person and you care about his or her feelings. Apologizing shows you have empathy.

After apologizing, you might feel a little better. The other person probably will, too. When you apologize in a caring way, you can feel good because you are trying to make things right again.

What Does an Apology Sound Like?

There are many ways to apologize. Here are some examples:

• "I'm sorry about the mean thing I said to you."
• "I'm sorry I lost your book."
• "I was mad, but I shouldn't have called you a name. I'm sorry."
• "I'm sorry I hurt your feelings."
• "I'm sorry I yelled at you."
• "I'm really sorry I pushed you when I was mad. That was wrong. I won't do it anymore."

When Should You Apologize?

• If someone is upset because of something you did, you'll want to set things right. Here are some times when an apology can make the difference:
  • If you hurt or tease someone, even if you didn't mean it.
  • If you lose or break something that belonged to someone else.
  • If you did something you knew was wrong — like telling a lie or breaking a rule on purpose.
  • If you didn't do something you were supposed to do — like keeping a promise or a curfew.
  Everyone needs to apologize (even adults) when they do something wrong. By doing the right thing and saying "I'm sorry," parents and other adults set an example. This is how kids learn to apologize when they need to.

  Does Apologizing Fix Everything?

  Sometimes a heartfelt "I'm sorry" fixes everything right away. Other times, it might take a while for someone to get past feeling upset. You may need to give the other person some time. Even after you say you're sorry, you might still feel bad about what you said or did — but you can feel good about apologizing, fixing the mistake, or making up your mind to do better.  Repeating the same mistake time after time and apologizing for it isn't acceptable.  Yes, we all make mistakes from time to time and need to apologize. Repeating the past and continually apologizing for it isn't sincere and just makes the problem worse if you feel alright after you say sorry.  "I'm Sorry" isn't a phrase that I like to hear in the gym.  If it comes from failing at a lift or messing up a movement don't worry about it.  If you were doing the best you can that is all we ask.  By doing your best every time you will learn what to do better the next time and you will be successful! Once again we use lessons learned in the gym that can be related to everyday life.

Warm Up
21-15-9 
Clean (PVC)
Push Ups
Air Squats


Skill
5 Rounds
1 Rope Climbs
3 Clapping Push Ups


Game!

WOD
1 Minute AMRAP
DB Push Press
2 Minute AMRAP
Rope Pull Ups
3 Minute AMRAP
Walking Lunges

*1 Minute Rest between AMRAP's

12-10-12

In the next couple weeks we will be putting out a Groupon for Crossfit Kids and one for a Crossfit Bootcamp class. This will be a great opportunity to get some people in here that don't know about Crossfit or would normally be hesitant to try it. It is also another chance to grow our awesome community. So start spreading the word and look for more details to come!

Warm Up
Obstacle Course

Skill
Rings
Skin The Cat
Front Lever
Back Lever

WOD
10 Minute AMRAP
10 Floor Press
Barn Run

12-10-12

In the next couple weeks we will be putting out a Groupon for Crossfit Kids and one for a Crossfit Bootcamp class. This will be a great opportunity to get some people in here that don't know about Crossfit or would normally be hesitant to try it. It is also another chance to grow our awesome community. So start spreading the word and look for more details to come!

Warm Up
Obstacle Course

Skill
Rings
Skin The Cat
Front Lever
Back Lever

WOD
10 Minute AMRAP
10 Floor Press
Barn Run

Be Foolish

What's the best way for you to learn the most when you walk into school, a class, new job, new relationship, or any new situation? Put yourself into "beginner mode" - ask a lot of questions, keep your eyes wide, your ears open and your mouth closed (well, open enough that you appear interested). 

But a funny thing happens as we go through childhood and life as adults... we become experienced, we get in a routine, we become comfortable, predictable, we earn degrees, get qualifications and certifications, have people tell us how smart we are and how much we know and how good we are. We achieve a level of mastery in different areas of our lives... work, relationship, friendships, sport, general knowledge, etc, and we create a story, inside our minds, about how smart, experienced and good we are. 

And the result of this? We forget, maybe because it's been a long time, or we haven't had practice, or we've got a lot riding on being good (even in things we're just beginning), just how to put ourselves into "beginner mode". It gets harder and harder and harder to walk into a new situation, strip off these layers, down to our bare essentials, and admit that we know nothing. After all we have more things to take off, more layers to strip. Being a beginner, not knowing, while an incredible place to be, can also be incredibly uncomfortable.

So next time you step into the gym, or into the classroom, or your job, or life, challenge yourself, "Today, I'm going to be foolish. I am going to shed all of what I know that I know, and in place of it, put nothing, a total beginner, a sponge, able to absorb anything and everything, learning from everyone and everything in spite of all the things that I already know." Try it - you might see things in a totally different way and remember, it's the true master that is able to let go of all that he knows, to be humble in spite of his mastery, and to have the courage to be foolish.


Warm Up
2 Rounds w/ PVC
10 Snatch Grip Deadlift
10 Snatch
10 OHS
10 Squat Snatch

Skill
Squat Clean

Skill WOD
Each Round is 2 Minutes
5 Rounds
5 Squat Clean 
Row for Max Cal in remaining time

WOD
5 Minute AMRAP's

20 Air Squats
20 Lateral Line Jumps
-Rest 2 Minutes-
10 Push Ups
10 Box Jumps
-Rest 2 Minutes-
5 Wall Ball
5 Knees To Elbows

Celebration Salad

Overview
This colorful and festive salad captures the true feel of the holiday season. Its mix of sweet, savory and crunchy is sure to please at least one kid in your house.

Ingredients
1 bag organic baby lettuce
1 can white meat chicken, drained and crumbled
1 package pomegranate seeds
4-5 slices of cooked bacon
½ cup pistachios
Dressing
Red wine vinegar
Olive oil to taste
Notes
For super-picky kids, use salad ingredients to create a smiley face. Plate the greens, then use the chicken and bacon for the hair, the pistachios for the smile and the pomegranate seeds for the eyes.

Directions
1. Cut the lettuce with scissors into ½-inch strips and put into a large bowl.
2. Add the crumbled bacon, chicken, pomegranate seeds and pistachios.
3. Toss together with forks and top with vinegar and oil to taste.
4. Serve chilled.




Warm Up
10 Jumping Jacks
Bear Crawl Down
10 Air Squats
High Knee Skip Back
10 Sit Ups
Back Pedal Down
10 Push Ups
Broad Jumps Back

Skill
Thrusters

WOD
10 thrusters
12 burpees
14 toes-to-bar
16 lunge steps
18 sit-ups
20 tuck jumps
18 sit-ups
16 lunge steps
14 toes-to bar
12 bar-facing burpees
10 thrusters

20 Days

I like to play games when I want to get myself to do something that might otherwise take effort. Why? Because playing a game is more fun than not playing a game! For example, last year my family and I had to sign about 500 holiday greeting cards, we would time ourselves to see how fast we could sign 20, or when I get stuck in traffic I'll turn off the main road and see if I can find a way home that I haven't found before. Sometimes it takes longer, but it's much more fun than just sitting there! See, the end product isn't different, but the getting there is much more interesting.

Going into the Holidays, when I know things are gonna get crazy with time (work, shopping, celebrations), and food I want to make sure that I keep the machine running as smoothly as I can. So I made up a game. I want to get quality workouts in 6 days a week for the next 4 weeks.  Atleast two of those days a week I want to get multiple workouts in.  I want to cook all my food for the week in two nights (Sunday and Wednesday) so I don't waste time cooking every night. I will have multiple burners on the stove going, food in the oven, the crockpot, the grill. I will take multi-tasking to a whole new level. I also want to get 7 hours of sleep each and every night during the 4 weeks whick is why it's so important to save time cooking.  If I win the game, the results will be incredible and I can't wait!

The thing that works about a game is that you say, for no reason, that one thing is more important than another (getting the ball in the basket is more important than not, not getting tagged is more important than getting tagged) and spend the duration of the game playing for what you said was important! It's gonna be so much fun when I get to December 24th and have done all of them. Kind of like crossing the finish line of a race.

So when you don't know how you're gonna get there, make a game. You get what you want and you get to have fun doing it! Anyone wanna join me? Game On!


Warm Up
3 Handstand Kick Ups/Tallbees
3 Jump To Balance (Parallettes)
10 Box Dips
10 Lateral Line Hops
10 Air Squats
3 Broad Jumps
3 Push Ups


Skill
6 Pistols (alternating legs)
5 Ring Rows

WOD
3 Rounds
Max Goblet Squats 
Burpees

*Each round totals 25 reps.
Do unbroken, unpaused Goblet Squats
The remainder is to be done in burpees!

Almost Ready!

I don't know about you but this gets me totally pumped up and ready for the Crossfit Kids program to take over the world! :) All the cement is pored and curing.  If all goes well we will be back on the barn side of the gym by the middle of the week! We will be back to our full programming capability and having our little terrors doing awesome workouts all over the place! If someone you know hasn't heard of Crossfit Kids, get them in here.  Bring a new friend into every class and let's make use of the insane amount of room we have! 


12-3-12

Warm Up
Obstacle Course

Skill
L-Hold (Parallettes)
Hollow Hold
Squat Hold
OH Hold

WOD
Fight Gone Bad Style
1:00 at each for max reps
1:00 rest at end of each round
3 Rounds

Box Jumps
Russian Twists
Ball Slams
DB Thrusters
Box Dips

Staying Motivated

Have you ever set a goal for yourself, like getting fit, making honor roll, or being picked for a team? Like lots of people, maybe you started out doing great, but then lost some of that drive and had trouble getting motivated again.

You're Not Alone!

Everyone struggles with staying motivated and reaching their goals. Just look at how many people go on diets, lose weight, and then gain it back again.

The reality is that refocusing, changing, or making a new start on something, no matter how small, is a big deal. But it's not impossible. With the right approach, you can definitely do it.

Getting Motivated

So how do you stay motivated and on track with your goal? It all comes down to good planning, realistic expectations, and a stick-to-it attitude. Here's what you need to do:

First, know your goal. Start by writing down your major goal. Your major goal is the ultimate thing you'd like to see happen. For example, "I want to make honor roll," or "I want to get fit enough to make the cross-country team," or even, "I want to play in the Olympics" are all major goals because they're the final thing the goal setter wants to see happen (obviously, some goals take longer and require more work than others). It's OK to dream big. That's how people accomplish stuff. You just have to remember that the bigger the goal, the more work it takes to get there.

Make it specific. It's easier to plan for and master a specific goal than a vague one. Let's say your goal is to get fit. That's pretty vague. Make it specific by defining what you want to achieve (such as muscle tone and definition or endurance), why you want to get fit, and by when. This helps you make a plan to reach your goal.

Make it realistic. People often abandon their goals because their expectations are unreasonable. Maybe they expect to get ripped abs in weeks rather than months.

Let's say you want to run a 5K or half marathon. If you try to run the entire distance of 13.1 miles tomorrow without any training, you're unlikely to succeed. It takes the average person 4 months of training to run that far! But the bigger risk is that you'll get so bummed out that you'll give up your marathon dreams — and running — altogether.

Write it down. Put your specific goal in writing. Then write it down again. And again. Research shows that writing down a goal is part of the mental process of committing to it. Write your goal down every day to keep you focused and remind you how much you want it.

Break it down. Making any change takes self-discipline. You need to pay constant attention so you don't get sidetracked. One way to make this easier is to break a big goal into small steps. For example, if you want to be able to run a 5K or half marathon.  

Then set specific daily tasks, like eating five servings of fruit and veggies and running a certain amount a day. Put these on a calendar or planner so you can check them off. Ask a coach to help you set doable mini-goals for additional mile amounts and for tasks to improve your performance, such as exercises to build strength and stamina so you'll stay motivated to run farther.

Reaching frequent, smaller goals is something to celebrate. It gives you the confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do. So reward yourself!

Warm Up
5 Minutes EMOM
10 Air Squats
Spidey Lunges rest of minute

5 Minutes EMOM
5 Push Ups
Toe Touch to back bend rest of minute

Game!

Skill
3 Rounds
15 Second L-sit (Parallettes, Pullup Bar, Rings)
Max Top of Ring Dip Hold (Rings, Dip Bar)
10 Ring Rows

WOD
21-18-15-12-9-6-3 
Seconds of L-Sit 
KB Swings
Mountain Climbers (L+R=1)

Cherry Chia Seed Pudding

Overview
Chia seed pudding is fun to eat and fun to decorate. Your 

kids will never know this pudding is made from healthy 

seeds. And it uses just two or three simple ingredients. 

Create a face atop the pudding, or keep it simple and top 

with cherries. Either way, your kids will have fun with the

pudding and benefit from omega-3 fatty acids.

Ingredients
1 cup coconut milk
¼ cup chia seeds
¼ cup dried, unsweetened bing cherries, finely chopped
garnish
Small bowl of red grapes, green grapes, sunflower seeds, dried 

cherries

Notes
To spice things up, you can substitute the cherries with a ¼ cup or 

less of your favorite fruit purée, vanilla or coco powder.

Directions
1. In a bowl, mix together the chia seeds, coconut milk and 

chopped cherries.

2. Cover and refrigerate for 2 to 3 hours.
3. Mix and serve with a garnish of your choice.



Warm Up
10 Mins
5 Ball Slams
5 Deadlifts w/ Ball
5 Cleans w/ Ball
5 Push Press w/ Ball
5 Goblet Squats w/ Ball
5 Wall Ball
5 OH Lunges w/ Ball (5 Each Leg)
5 Push Ups on Ball

Skill
5 Rounds
5 DB Push Press
1 Max Rope Hang (Short ropes on rig)
1 Min Mobility

WOD
10 Minute AMRAP
5 Goblet Squats
10 KB Swings
20 Mountain Cimbers

The Holiday Trap

Are you ready for the next four weeks? You know, that time of year that you get pulled in every direction, kids school performances, travel, parties, baking, shopping, planning, family visiting, wrapping, making lists and checking twice... the one thing that isn't actually pulling on you is you.  Don't get me wrong, as a parent all these things are super important, but don't forget about you.

As a result though, this is the time of year that people tend to let their own priorities slip, giving up on themselves because of all the other things pulling. And the idea of just waiting until the New Years for a resolution, makes it that much easier now to simply let it go... knowing that you'll make up for it in the New Year. 

It's a trap! Don't be fooled. Don't be one of the statistics. Stick with your commitment to yourself - in how you eat, how you show up for workouts, and how you give yourself the time you need to make your life work. Believe me, after letting it go for a month, it's MUCH harder to get it back than if you just gave yourself a little bit every day between now and December 31!

Take care of your kids and family but also be an awesome example for them of how to balance everything and still take care of yourself and have an awesome holiday season! Challenge your crossfit kids to keep up with you in the gym and get some killer workouts in.  Maybe challenge them around the house to help with keeping the house clean, keeping up on homework, wrapping gifts, entertaining family, etc. If you are able to avoid becoming a stressball and stay happy and energized, then everyone will be better off.  


Warm Up
1 Min Each For Max Reps
1 Min Rest after Each

Burpees
Sit Ups
Air Squats
Push Ups
Lunges

Skill
Hang Squat Clean (DB's)


Game!

WOD
3 Rounds
25 Air Squats
20 Box Jumps
15 Burpees
10 Knees To Elbows
5 DB Hang Squat Cleans

Thanksgiving 2012

This Thanksgiving holiday can be so interesting... it brings out the best - traveling to and visiting with family... And, as it happens, quite possibly the worst - traveling to and visiting with family . Regardless, I'm grateful for my family away from my family - the one that is filled with my friends (the family I choose) - the community at CFNA. 

Thank you all for who you are. You make this place like home all year long... Home away from home. There is no CrossFit New Albany without you.

Happy Thanksgiving from our family to yours. Eat, drink,then eat some more... Enjoy the weekend!



Monday 11-26-12

Warm Up
Obstacle Course

Skill
Knees To Elbows

Skill WOD
EMOM for 6 Minutes
5 Knees To Elbows

WOD
5 Rounds
100m Row
10 Push Ups

Feed Your Genes: Paleo Thanksgiving Menu

Feed Your Genes: Paleo Thanksgiving Menu: Tell me this Paleo Pumpkin Pie with Pecan Crust doesn't look as good as any pie you've ever seen! It is time!! Thanksgiving is upon us. You or your loved ones are going to be spending hours in the kitchen creating a feast for you and your family.  Why not spend some of that time creating a few healthy options to go along with or substitute for those mashed potatoes, chicken and noodles, and pies and baked goods for desert?!


Warm Up

Thanksgiving Round Up
Move all small Medicine Balls from
under the shelf to the other end of gym.
Before dropping each show off what you caught
to contribute to the meal by doing a push press.
Then move it all back!

Skill
Partner
3 Rounds
100 m Row
10 Goblet Squats

WOD

Teams of 4
AMRAP
"Turkeys Can't Fly"

1 length of Room OH Lunge w/ Plate
(Don't Drop Your Plate!)
KB Swings
Box Jumps
Burpees

*1 person lunges while the other 3 do max reps
of their exercise.  Rotation happens after the lunge is
complete.

Do or Do Not

There is no try.

Does this simple phrase upset you? If so, you may want to take a look at what you think "there is no try" means to you.

Do you hear in it that when you take action and you don't get what you planned you aren't being given the credit you deserve? That would be a misunderstanding of the phrase. The phrase isn't about credit or blame, it's about what is so. When you made your move, did you get the result you wanted, yes or no? If you can answer truthfully and without emotional charge or judgment, you can make the necessary adjustments. If you can't answer without judgement, you likely won't be able to. More likely you'll avoid the necessary steps or even the thing itself to avoid being reminded of your "failure."

"I tried to be on time"
"I tried to deadlift 300 pounds"
"I tried to make him understand"

These are all phrases seeking validation. The simple reality is that you weren't on time, you didn't lift it, and he still doesn't understand. The question is, why would you want to settle for validation when what you really wanted was to be on time, deadlift 300 pounds, or have him understand you? How can you have it NEXT time if you didn't have it this time?

"Do or do not" is a powerful tool when used properly. It doesn't assign credit or blame. It can take the emotional charge away from "failing."

Not doing something is only a failure when you say it is. And when you say "I tried" you are TRYING to avoid the "failure" you have assigned to what happened. Notice how in this situation "trying" never works? You still feel crummy! If you could just say "no, I didn't" without the jarring emotions that come along with experiencing failure, you would actually relieve yourself of failing!

One of the greatest gifts that we can give ourselves is the space to "do not." If you only have room for "do" and need to make excuses or be validated for the times you "do not" you will likely only do that which you know you can already do. And that's not what any of you want! If you can say "no, I didn't" you can ask yourself the powerful question, "What's the next step?" If you can't, you'll just end up being sick of feeling like a failure and stick to the devil you know. And he'll keep you warm, but he's not likely to be the champion for your personal growth.


Warm Up
Obstacle Course

Skill#1
Front Squats

WOD#1
8 Minute AMRAP
100m Row
7 Front Squats

Skill#2
Pullover
Rollover

WOD#2
2 Rounds
"Pee Wee Barbara"
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

The Deadlift

One of the most functional movements in Crossfit is the Deadlift. It is used on a daily basis outside of the gym.  What happens when something falls to the ground? You have to pick it back up.  How about that case of water on the bottom shelf at the grocery store? Or the box of Christmas ornaments your parents ask you to bring up from the basement? It is also one of the most basic movements to Crossfit.  This lift leads into several other, more complex movements that are fun and provide a total body workout.
We've been practicing the Deadlift now for the past few weeks, and by now you should have a very good idea for what it is supposed to feel like to pick something heavy off the floor. You know the starting and ending position which is an angry gorilla. And you also know that to call a deadlift a successful lift, at the top, your hips and knees must be completely open and shoulders slightly behind your hips.
But what about lifting with a bar instead of a KB or DB? What is that supposed to feel like? Well, if you're lifting correctly, a it should "feel" exactly the same. the only difference being that you are focusing on keeping your knees back and over your feet. NOTHING should feel different. And your body shouldn't look any different - head is in neutral, gaze is slightly down, back is arched, feet are hips width, arms are completely straight, grip is mixed. 
When we're deadlifting, keep this in mind...we will learn to deadlift with perfect form and help each other every step of the way using training components for burning in the correct form. Today we get to be loud and drop weights like the adults do on a regular basis! Grunting encouraged :)


Warm Up
10 Minutes of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Skill
20 Minutes
Deadlift (w/11 lb bars)
*adding weight will depend on each kid's form
10-8-6-4-2-4-6-8-10
*go up and down ladder for 20 Minutes
*Minute 5,10,15,20 1 rope climb is attempted

WOD
Two 5 Minute AMRAPs
w/ 1 Minute Rest between rounds

10 OH Lunges (5 lb metal plate)
10 Statue of Liberty Situps (Both Hands)
10 Burpees

Warm up
Obstacle Course

Skill
Kipping
Rope Climbs

WOD
3 Rounds
Fight Gone Bad Style
1 min stations
1 min rest after each round
Ring Rows
Push Ups
Seated Rope Climbs
DB Push Press
Sit-ups

Veterans Day

Each year Veterans Day is celebrated on November 11. It's a day set aside to honor and pay tribute to all of America's past and current veterans for their service to our country and the numerous sacrifices they've made and continue to make.

Who is a Veteran?

Veterans are people who served in the military (U.S. Army, Navy, Marine Corps, Air Force, and Coast Guard) in times of war or peace. Who do you know who is a veteran? Maybe it is your mother, father, sister, brother, aunt, uncle, grandfather, grandmother, cousin, neighbor, or teacher. You can be very proud of them. Many have given much to keep us safe and free.

Warm Up
10 Minutes
10 Box Jumps
5 Tallbees
10 Spidey Lunges
5 Burpees
10 Air Squats
5 Ball Slams

Skill
Clean & Jerk
*10 reps with each item
*Partner up, share & switch back & forth
(PVC, DB, KB, Medball, Bumper Plate)

WOD
3 Rounds
5 Jump To Balance (Parallette)
10 Clean & Jerks (with favorite item from skill)
15 Swings with item (same motion as a KB swing)
20 Front Squats with item

The Importance of Sleep

Every creature needs to rest. Giraffes, little babies, elephants, dogs, cats, kids, koala bears, grandparents, moms, dads, and hippos in the jungle — they all sleep! Just like eating, sleep is necessary for survival.

Sleep gives your body a rest and allows it to prepare for the next day. It's like giving your body a mini-vacation. Sleep also gives your brain a chance to sort things out. Scientists aren't exactly sure what kinds of organizing your brain does while you sleep, but they think that sleep might be the time when the brain sorts and stores information, replaces chemicals, and solves problems.

The amount of sleep a person needs depends a lot on his or her age. Babies sleep a lot — about 14 to 15 hours a day! But many older people only need about 7 or 8 hours of sleep each night. Most kids between the ages of 5 and 12 years old are somewhere in between, needing 10 to 11 hours of sleep. Some kids might need more and some need less. It depends on the kid.

Skipping 1 night's sleep makes a person cranky and clumsy. After missing 2 nights of sleep, a person will have problems thinking and doing things; his or her brain and body can't do their normal tasks nearly as well. After 5 nights without sleep, a person will hallucinate (this means seeing things that aren't actually there). Eventually, it becomes impossible for the brain to give its directions to the rest of the body without sleep — the brain needs to spend time in bed and catch its ZZZs!

Warm Up
Obstacle Course

Skill
Skin The Cat 
Front Lever
Back Lever

WOD 
3 Rounds
10 Good Mornings
15 Knees To Elbows
20 Lunges