Get Kids Outdoors

Early exercise habits help protect children from obesity later in life.  Many children might not be getting enough outdoor exercise because of barriers faced by single parents and families with two working parents.  It might also come down to a “cultural shift" as to how families spend their time.  Some parents tightly schedule their kids’ play dates and classes while seemingly forgetting the value of free play and outdoor time.  There may be missed opportunities for kicking those kids outside the door when it’s appropriate and safe.  The lack of daily outdoor exercise also might stem from parents assuming that young children are spending their day running around, that they’re active.  However, some schools, day-care centers and babysitters are not getting children outside often enough.  
Previous research has found that hyperactive kids with wandering attention do better after they have had nature breaks, which seem to make it easier to return to class, sit down and refocus.
All pediatricians aren’t bringing up exercise during preschoolers’ appointments. They’re talking about immunizations, about safety and development.  Exercise is just as important as learning how to read.  
These years represent a time in kids' development when they learn skills like throwing a ball, picking things up, running, and jumping.   If you deprive them of that, then they’re less likely to be active when they get older. 
Boys tend to play outdoors more than girls, encourage and support girls in outdoor play.  Don’t let darkness or rain deter your family from heading outside for exercise. Consider taking a ”flashlight walk” or rainy day hike together. Involve your children in walking the dog.  Put the focus on just getting kids outdoors, playing, exploring the environment, learning these physical skills, and blowing off steam.  There are no excuses now that Spring is here. I can vouch for the endless energy of our kids, keep them moving and expending some of that energy and maintain some of your sanity! :)


Warm Up
1 Rope Climb
Max L-Hold (Pullup Bar Outside)
10 Dot Jumps
10 Walking Lunges
10 Air Squats
50m Karaoke
50m Sprint
5 Burpees (Green carpet inside back door)
5 Situps



Skill
3 Rounds
4 Pistols (2 each leg)
5 DB Snatch (5 each arm)



WOD
5 Rope Climbs
10 Pistols (each leg)
20 Toes to Rope
30 DB Snatch (15 each arm)
40 Push Ups
50 Walking Lunges (25 each leg)
60 Air Squats

Easy Shrimp Stir Fry

Ingredients

• 1 lb of Medium Shrimp (peeled, deveined with tails removed)
• 3 Large Leeks
• 2-3 Medium Carrots (or 1 cup of carrot matchsticks)
• 2-3 Cups Green Beans (Fresh with ends trimmed off)
• 3 Cloves Garlic
• 1 Tbsp Fresh Ginger
• 2 Tbsp Coconut Oil
• 1 Tsp 100% Pure Sesame Seed Oil
• 1/2 Tsp Sea Salt
• 1/4 Tsp Ground Black Pepper

Cooking Steps

If using frozen shrimp, place them in a dish and run cool water over them to quickly thaw.

Trim the green ends off your leeks and discard. Cut your leeks in half, length-wise, then slice into 1/4″ slices. Rinse leeks and set aside. Peel and split your carrots then thinly slice roughly 1/4″ wide. Trim the ends off of the green beans and halve them if necessary. Steam green beans and carrots together for 3-5 minutes or until almost done. (If you use microwave steamer bags, steam them for 2-3 minutes.) Chop garlic and ginger and set aside.

In a skillet, heat your coconut oil and sesame oil. Add all vegetables into the skillet along with the garlic, ginger, sea salt and black pepper and mix together. Allow the vegetable mixture to simmer for 3-5 minutes, stirring occasionally. Throw the shrimp into the skillet and stir together. Cover the skillet and cook for 2 minutes. Stir then cook for another 2 minutes or until all shrimp are pink and opaque all the way through.

Warm Up
Obstacle Course


Skill
Evil Wheels
V-Outs



WOD 1 
2 of our "Minute Tests"
*Beat your previous score!


WOD 2 
5 Rounds
3 Burpees
6 Thrusters
9 Box Jumps
-Rest 1 Min-
1 Min Max Jump Rope

Community Friday #3

Don't forget to join us today for any of our offered class times!

Crazy Fit

CrossFit is a style of training that mixes elements of gymnastics, Olympic weightlifting, and sprint work in as many combinations and patterns as possible. The program is designed around things we do every day in "real life." We bend over, we pick stuff up, we carry things overhead, we squat down, we stand up, we climb stairs, we run and we jump. We mix up our workouts every day so the body must always be adapting, which is what makes us stronger, faster, and better conditioned. Children have specific developmental needs and as such, their workouts are specially designed for growing bodies. The kids program adheres to the template of randomized, functional exercises performed at high intensity, but we use progressions to work up to complex or compound movements. A four-year-old and fourteen-year-old may do the same routine, but with variations in load and intensity. And trust me, they love it!

Check out our schedule and pricing at the top of the page!

Warm Up
2 Rounds
5 Lateral Jumps over Parallette
50m Backwards Heave with Rubber Medball
 (chase down each heave and repeat for 50m)
50m Medball Run
5 Air Squats
5 Broad Jumps
5 Sit Ups 
5 Burpees
5 Tuck Jumps


Skill
5 Rounds
5 Floor Press & Wipe
1 Rope Climb


WOD
2 Rounds
10 Lateral Jumps over Parallette
100m Run
10 Tire/Box Dips
100m Row

Homework

"After you finish your homework."

You have probably heard your mom or dad say these words. It might seem like all the good stuff has to wait until your homework is done. There's a good reason why adults make a big deal out of homework. Homework helps you learn. And getting a good education can help you build the kind of future life that you want. So homework is important, but how can you get it done?

First, you need a quiet place without clutter and confusion. Writing on top of potato chip crumbs while talking on the phone is not going to help you finish your history lesson. Turn off the TV and other distractions. You'll be better able to concentrate, which usually means you'll finish your work more quickly and it's more likely to be correct.

Set aside enough time to finish your work without rushing. You can't just squeeze your science assignment into the commercials during your favorite TV show. Really learning something takes time. But if you find that you're struggling even after putting in the time, you'll want to ask for help.  The better you stay up on your homework on a daily basis and really learn the material each day, the less time you will have to spend preparing for that test every couple weeks.  When it comes time to study for the test, alot of the material will be review.

Warm Up
100m Run
40 Tire/Box Jumps
100m Run
30 Tire/Box Jumps
100m Run
20 Tire/Box Jumps
100m Run 
10 Tire/Box Jumps


WOD 1
2 Rounds
10 Push Ups w/ Double Release
20 Air Squats
10 KB Sumo Deadlift High Pull
20 Situps


Game
Monkey In The Middle
*3 person teams with rubber medballs


WOD 2 
2 Rounds
10 Mtn Climbers
10 Tuck Jumps
10 Burpees
10 Sprinters

Just Squat

How do you get up and down from your desk at school, the lunch table, the toilet, the couch or chair where you watch your favorite televison show? That's right, the squat!  This is the fundamental movement in life and also in Crossfit.  It is the building block to every other movement that we perform during classes.  Perfect this movement and it will make life and everything else you do in Crossfit so much easier and simpler.  If you don't take the time and effort to be able to do it correctly, then life and other movements in Crossfit are always going to be a struggle.  People with abnormal hip function and leg function probably don't know how to squat properly. Basic movements such as jumping, running and throwing are affected if your legs and hips can't function correctly with a full range of motion.  Every part of the body must be working and tight when squatting.  If you are in the bottom of your squat and feel like you are just kind of hanging out, then you probably aren't doing it right. Today, we will spend quite a bit of time on the squat.


Warm Up
Arrange objects in a circle around the green room in order of increasing point value.  One squat will be attempted at each station and the point value will be awarded to the athlete for a "perfect" squat. Each athlete must make an attempt at each station and will continue cycling through and earning points for 10 minutes.  
(1)Air Squat
(2) Squat on 12" box
(2) Squat on 20" box
(2) Squat on Bumper Plate
(3) Squat on Rower
(4) Squat on Parallette
(5) Goblet Squat w/ 18 lb. KB
(6) Overhead Squat w/ Rubber Medball
(7) 1 minute unbroken wall sit


*Every minute stop and do 3 burpees in the middle and record your points on the board if need be.


Skill
Hang Cleans 5x5
Pullups  5x3


WOD
3 Rounds
35 Air Squats
5 Pullups
10 Hang Cleans

Overuse Injuries in Throwing Athletes

Softball and baseball have become year-round sports for girls and boys.  There has also been a major rise the last few years in shoulder and arm injuries.  Over-pitching can take kids out of the game they love too early and cause long term problems.  Alot of leagues have implemented pitch counts and innings standards, but this is something that should be closely monitored by coaches and parents. Just monitor their behavior and more often than not there will be signs shown by the child that they are tired or straining. Frequent pitching is very stressful on the arm. Determining how many pitches or innings a kid should throw and can handle is very subjective.  It is largely based on each kid's physical conditioning and tolerance.  (Insert plug for Crossfit Kids) :)    However, it is also largely the individual kid's responsibility to speak up and tell the coach if they are hurting.  It is hard for a player at any level to admit when they are tired or need to come out, but we should stress to them how important it really is.  There is often alot of pressure to win and perform, especially as children get older. We must just always remember that player's safety is of the utmost importance.  There is much more to life than just sports or winning a game. 
There are a couple very general standards for pitching that have been recommended:
-No more than 100 pitches in one game, on one day or one 


workout

-Mandatory pitch count tracking

-Minimum 24 hour rest between a game or workout and the


 next game or session






Warm Up
Obstacle Course


Skill
Thrusters


WOD
5 Rounds
10 Thrusters
20 Lunges

T-shirts

Friday's WOD is always posted on CrossFit New Albany main website

The order forms for the new t-shirts (we're making 3 types) are up right now at CFNA!

You have until Monday night 830pm to simply check mark the shirt and size you want.

unisex sizing American Apparel shirts.

If you don't get your check mark down by Monday night 830pm then you don't get a shirt.

You can see what they will look like on the sign up sheet along with the cost of each shirt ($12-$20).

I will be getting all 3 shirts because I will be at regionals rocking them Friday, Saturday and Sunday!

Community Friday!

Welcome to Community Friday!  What does it mean to you....  it means you can come to any of our classes from the 5am class all the way up through our last Friday class starting at 630pm.  It doesn't matter if you are a CrossFitter, Functional Fitter, CrossFit KidFitter, or a kid or adult wanting to see what crossfit is all about. Come one, come all and meet our awesome Crossfit New Albany Community!

Fuzzy Was He?

Newly found fossils show Tyrannosaurus rex’s relative had feathers

The Tyrannosaurus rex has always been known as a predator with a huge body, sharp claws and scaly skin. But a new discovery suggests the dinosaur may have had a softer side.

Fossils of a new tyrannosaur species have recently been discovered in northeast China. The fossils have imprints of fluffy feathers, making it the largest feathered dinosaur ever found.

A Feathered Giant

Scientists have named the new tyrannosaur species Yutyrannus huali. The name is a blend of Latin and Mandarin Chinese. It translates to "beautiful feathered tyrant." Experts believe an adult Y. huali would have weighed more than 3,000 pounds and measured about 30 feet long, reaching as high as T. rex’s chest.  Though the fossils show patchy spots, scientists believe the species had feathers over much of its body. “The dinosaur would have looked pretty shaggy, I think,” Sullivan said. “I imagine it would look and feel more like fur than the feathers we see on birds today.”

A team of Chinese and Canadian scientists studied three well-preserved fossils. They were the remains of one adult dinosaur and two young dinosaurs. Experts say the creature lived about 125 million years ago. That’s about 60 million years before T. rex. Much smaller dinosaurs with feathers have been discovered in recent years, but this is the first clear sign of a huge feathered dinosaur.

Cretaceous Era

The large size and soft feathers of Y. huali would have made flying impossible. But the feathers would have served another purpose. Experts believe the hair-like feathers acted as warm insulation, almost like a winter coat.

“Large-bodied animals typically can retain heat quite easily, and actually have more of a potential problem with overheating,” Sullivan said. “That makes Yutyrannus a bit of a surprise.”

The Cretaceous Period is known to have been generally warm. However, Y. Huali most likely lived during the middle part of the Early Cretaceous, when temperatures are thought to have been somewhat cooler.

Since T. rex is related to this newly found feathery species, experts say chances are good that T. rex had feathers as well. But fuzzy doesn’t equal cuddly. These dinosaurs would have been just as fierce. 

Warm Up
Partner 1k Row
*Pigeon Stretch while waiting


Skill
5-4-3-2-1
Box Jumps
*1 Min Double Unders after each set


WOD
5 Rounds
200m Run
10 Box Jumps
10 Wall Ball

Southwestern Casserole

This dish takes a while to cook, but it's easy to put together.

Prep time: 80 minutes

Ingredients:

• 1 c. onion, chopped
• ½ sweet pepper, chopped
• 2 cloves garlic, minced
• 2 tsp. olive oil
• ¾ lb. lean ground turkey
• 8 oz. can tomato sauce
• 1 c. frozen corn, thawed
• 1 c. milk
• ½ c. almond meal
• 2 tbsp. chili powder

Utensils:

• measuring cups
• measuring spoons
• knife (you'll need help from your adult assistant)
• oven (you'll need help from your adult assistant)
• 2-quart casserole pan

Directions:

1. Preheat oven to 350° F (176° C).
2. In a large skillet, sauté onion, pepper, and garlic in olive oil for approximately 3 minutes.
3. Add turkey to skillet and cook until browned. Drain excess fat from turkey.
4. Pour tomato sauce, corn, and milk into the skillet.
5. Stir well and heat through.
6. Stir in almond meal and chili powder.
7. Pour into well-greased 2-quart casserole pan and cover with aluminum foil.
8. Bake for 45 minutes. Uncover and bake for 20 minutes more.
9. It's ready when a knife inserted in center comes out clean.
10. Add steamed vegetables as a healthy side dish.

Serves: 5

Warm Up
Teams of 2
5 Minutes to build the highest tire stack possible


Skill #1 
Push Press


WOD#1
2 Rounds
1 Push Press
1 Pull Up
3 Push Press
3 Pull Ups
Max Push Press 
Max Pull Ups


Skill#2
L-Hold (Pullup bar, Rings)



WOD#2
Minute Tests from Front Board (choose a couple)
*Partner Up with one person counting and cheering, then switch
Beat your old scores!!

Jackie Robinson

So how many of you watched major league baseball games on television this past Sunday?  Did you notice that everyone was wearing the same number 42 on their jerseys?  That's weird right?! Well, hopefully you tuned in long enough to find out that Sunday was the 65th anniversary of Jackie Robinson becoming the first black player to play in the big leagues.  He broke the barrier that allowed and still allows to this day, all races and ethnicities to play sports together.  In a way, he also helped break the barrier in life and not just sports, helping everyone to be created equal.  Unfortunately, still to this day there is still some racism and everyone is created equal.  This will probably always be the case, but it is almost non-existent to what it used to be.  Today, we judge people based on the strength of their character and not on the color of their skin. Jackie Robinson was one of the greatest people to walk this earth.  The resistance and racism that he had to deal with along the way are horrible and unimaginable. Every day he had to deal with so much resistance from fans yelling at him, opposing teams and the news and media.  At times, he just wanted to quit and give in, maybe he wasn't good enough, was it really worth the work and effort.  He stayed strong and bit his tongue everywhere he went.  He let his play do the talking for him.  He is a great example for everyone, but especially our young kids of today, for how to act and how to respect and treat everyone equal.  Kids everywhere are able to play baseball and enjoy life the way they do in large part because of Jackie Robinson.

Warm Up
1 Minute of Each
1 Minute Rest between each 


Plank Hold
Situps
Wall Sit
Push Ups
Walking Lunges


Skill
5 Rounds
3 Clean & Jerks
2 Pistols (each leg)

WOD
3 Rounds
10 Clean & Jerks
10 Box Jumps
10 Box Dips


*1 Front Roll at the top of each minute

Fun With Food

How your sense of smell helps you taste foods. Without your nose, you may not be able to tell the difference between foods — especially if the foods all have the same texture (for instance, chicken vs. beef, gloppy yogurt and pudding, or slices of different fruits and vegetables).

• A grown-up to help
• A friend or two
• A blindfold
• Foods to taste, such as different chicken and steak cut into bite size pieces, different fruit and vegetable slices, or a variety of yogurts and puddings
• Spoons & forks, if necessary
• A cup of drinking water for everyone

1. Blindfold a friend.
2. Ask your friend to pinch his or her nose.
3. Offer your friend one flavor of the food at a time.
4. Can he or she identify it? (Your friend might want a drink of water between the different foods.)
5. Offer the same food and tell your friend to unpinch his or her nose. Now does your friend know what it is?

Warm Up
Obstacle Course


Skill 
Handstands
OHS

WOD
21-15-9
OHS
Burpees

Catching up with the times

We have changed over our payment system so you'll need to go to the pricing page and do your membership again.  Once that is done I will cancel your current and refund any overlapping membership fees you may have.  For some people you may save money, others you may stay the same and yet others may pay more....  just depends on what rate you've been at and how many people you have in the family at CFNA.

If you have a parent that works out at CFNA and a child you would sign up as a 2 person CrossFit membership.  If there are 3 people then the same or if there is a Functional Fitness (Lite) person and a kid or 2 you then do 2 or 3 on the Functional Fitness side.

If you have questions shoot me a line but the listed prices on the website are what we're at now (which is still so much less than programs of this quality).

Friday Community Day

Attention! Starting this week, Friday will now be a day where all of our programs can attend any of our classes that day.  Classes are offered all day starting at 5am, 6am, 7am, 8:15am, 9:30am, 10:30am, 11:30am, 3:30pm, 4:30pm, 5:30pm and 6:30pm.  Previously, our kids could only come to the 5:30pm class.  The workout for this day will be the same at all of the classes and will be a mixture of gymnastics or body positioning, mobility and a functional fitness WOD.  As well as members of our Crossfit program, Functionally Fit program (formerly Lite Fit) and our Crossfit Kids program, any new people wanting to try the program can come in on Fridays to any of the classes.  So for our Kids program, this means round up your friends after school and bring them with you to the 3:30 or 4:30 class.  During the summer time, parents, use us as a babysitter for an hour in the morning while you go run a few errands.  Also, parents, come join your kids at one of our Friday classes if you haven't tried Crossfit before.  All the classes will be a blast and your kids will enjoy your company and a chance to bond.  Spread the word about Functional Friday and bring anyone and everyone from schoolmates to neighbors! See you soon!


WOD
The Workout will be posted on our main Crossfit page at crossfitnewalbany.com at about 7pm.