Injury Prevention

Overuse injuries are being seen more and more in our youth and many are preventable.  CrossFit Kids can help keep young athletes healthy and on the field.

If you were to take a straight pin and poke the pad of your finger lightly one or two times, it would have almost no effect. If you were to poke your finger lightly 10,000 times at a high frequency, the dermis would begin to break down, nerve endings would then be affected, and pain and bleeding would ensue. The tissue is overloaded, and there is insufficient time for recovery between bouts of loading to the same area.

This is one way to depict an overuse injury. Overuse injuries are preventable but are on the rise in young athletes.

Overuse injury is defined as repetitive microtrauma to tissues—i.e., muscle, bone, ligaments, tendons—and can go unrecognized for an extended period of time. Just like the pad of the finger in the example above, the athlete is unaware the damage is occurring until tissue failure finally occurs.

In today’s highly competitive society there is a trend to specialize youth in sport early, play year round and try to reach collegiate-scholarship potential as soon as possible instead of taking a methodical, progressive approach to training that matches the young athlete’s physical and mental maturity. There are an estimated 3 million youth-sport injuries that occur each year in middle-school and high-school athletes. It is estimated that 50 percent of overuse injuries are preventable.

And CrossFit Kids can help.

Warm Up
Crossfit Tic Tac Toe
Use jump ropes to make the board, X's and O's are DB's and KB's.
A proper deadlift must be performed to make your move with the weight.
Depending on the numbers for class split into 2 teams and maybe make 2 sets of boards.


Skill
4 Rounds
5 KB Deadlift
10 Box Jumps

WOD
Partner
Each team goes until 50 Total Deadlifts are accumulated.


Deadlift
Pullups
*The first person to stop signals a switch. Continue switching back 
& forth until 50 DL's are accumulated.

Inspiration

Going out to California to watch The Crossfit Games is an awesome experience and I recommend everyone that has a chance to do so should! Whenever I go to the CrossFit games or any CrossFit competition it gets me inspired. This is regardless of whether I'm participating or spectating. I absolutely love CrossFit and have been doing it for  over 3 years. I love it because it keeps me engaged and I love the community aspect of it all. When I'm watching the athletes I'm inspired by the hard work they have all put in and how much they WANT it. It's amazing to see all those athletes work so hard and keep cool while doing it. But it's not just the firebreathers or super competitive athletes that inspire me. I'm also inspired by the kids I coach and the adults I workout with too. They surprise me each time I see them, whether it be learning to do something new, doing something they didn't think they could or pushing themselves through a challenging workout. Thank you to all of you that inspire me. Keep it up!


Warm Up
1 Rope Climb To the Stickers or 3 Seated Rope Climbs
5 Medball Push Press
1/2 Shuttle Run (To the 3.2.1 Go mark and back, then to the end and back)
1 Rope Climb/ 3 Seated Rope Climbs
10 Medball Push Press
1/2 Shuttle Run
1 Rope Climb/3 Seated Rope Climbs
15 Medball Push Press
1/2 Shuttle Run


Skill-Partner
3 Rounds
1 Minute Each
Jumping Rope


*Keep track of total reps


WOD
2 Rounds
100m Run
40 Jump Rope/ Lateral Jumps over parallette
100m Run
20 Air Squats
100m Run
10 Push Ups

What have you gotten out of Crossfit?

I bet all of you reading this could tell me something completely different about what you are getting from CrossFit. You all probably have different reasons for joining CrossFit. I first joined because I wanted a place to get a great workout and needed something new and different. But I have gotten o so much more. I have a wonderful community, a job and have increased my strength and confidence. I wanted to share just a few things that you and your child can gain from doing CrossFit.

-Confidence
-Accountability
-A higher level of fitness
-Balance
-Better Health
-Coordination
-Community
-Communication Skills
-Confidence
-Injury prevention
-Independence
-Knowledge
-Strength
-Stress Relief


Warm Up-2x
Indian Run Lap (the person in the back of the line sprints to the front, the next person in the back of the line starts after the person in front of them reaches the front.)
10 Walking Lunges
10 Tire Jumps
10 Push Ups
10 Sit Ups


Skill
5 Rounds
5 Wall Ball with 5 sec pause at bottom
:30/:30 Pigeon Pose 



WOD
Partner(1 person working at a time)
15 Minute AMRAP
100m Run
10 Burpees
10 Box Jumps
10 DB Swings
10 Walking Lunges
10 Pullups (MOD: Jumping)
10 Air Squats
*Person 1 does the run while person 2 rests.
Person 2 then does the run while 1 rests. Person 1 does 10
burpees, then rests while 2 does burpees.  Alternate back and forth.

Party Time

We want all of our kids to come to Saturday's party workouts at either 9am at Hoover dam or 5pm at CFNA. Have them bring a friend, the more the merrier.  Maybe you as parents have been wondering what crossfit would be like, you want to try it but aren't sure you could survive? :)  This Saturday is a perfect chance to try it and why not bring your spouses and friends along to actually have a blast while working your tail off!  Yes, I said it HAVE FUN, crossfit is absolutely the most rewarding thing you've never done!  You see your kids have fun everytime they come in and its no fluke.
Food from Holy Smoke BBQ will be available to buy at the after party, if you would like food we need you to RSVP via facebook so enough will be available. 
RSVP for Saturday's party by clicking on the red! 

Warm Up
3 Rounds
10 Push Ups
Army Crawl across black mats
10 Dot Jumps
100m Run
10 Air Squats



Skill
5 Rounds
5 Push Jerks
10 Jump Rope (Work on DU's)


WOD
3 Rounds
5 Push Jerks
20 Walking Lunges 
40 Jump Rope

Be Proud

Do you realize what kind of gym you have here at CFNA?  We've had multiple (a ton) of CrossFit Games competitors, an amazing client base for years now, a community that cannot be topped, a schedule second to none and are proud to say that we've produced enough amazing people to have 4 different CF gyms open up from within our CFNA community.

Obviously we are proud of what we have here but we also want you to realize how amazing it is and want you to take pride in it as well because we wouldn't have any of it without you.

We want you to feel as if this is "your" gym and our future does rely on you and the more passionate you are about your health the better CFNA will be today and in the future.

Who do you have coming to the "Bring a Friend Party" on Saturday? 9am at Hoover and 5pm at CFNA!

Warm Up
50 Sit Ups
40 Box Jumps
30 Push Ups
20 Knees To Elbows
10 Supermen
1 Lap


Skill
5 Rounds
5 DB Thrusters
3 Skin The Cats


WOD
5x1:00 AMRAPS
1:00 Rest between rounds


21-15-9
Air Squats
Jumping Pull Ups


*Pick up where you left off each round

New People Make Us Stronger

It is that time where we get everyone to get a friend in here to sign up.  We'll be in a new place soon so it is always nice to get a nice new crop of people to partake in the opening of a new place.
This Saturday at 5pm we are having a special class to workout and then celebrate the awesome job that our two Crossfit Games competitors, Ron and Marcus, did afterwards!  Specific details will follow later this week.  Talk to some of your friends or co-workers and ask them to come join us.  Talk to them a little about crossfit, the difference its made in you or your kids lives. Tell them it will be the best decision they've ever made and maybe a life changing decision.  

Warm Up
10 Minutes
Work on Headstands, Handstands, Holds, HSPU, Wall Walks, Front Rolls, Cartwheels
Both On The Wall and Freestanding

Skill
5 Rounds
5 DB Front Squats
100m Sprint


WOD
3 Rounds
8 Front Squats
8 Toes To Rope
4 Front Squats
4 Toes To Rope

Kids with ‘adult’ problems

When adults say kids “grow up too soon,” they’re usually not talking about health problems. But two new studies reveal that kids are dealing with more than just the normal bumps and bruises of childhood. The studies show that young Americans increasingly have to deal with adult ailments such as heart disease, diabetes and high blood pressure.

Researchers reported that about 1 in every 6 Americans age 12 to 19 is so overweight that they’re at high risk of developing serious health problems. Those problems may include type 2 diabetes, a disease that throws off important processes involved in using food. So perhaps it’s not too surprising that a newer study, also by U.S. government researchers, found that type 2 diabetes is on the rise among American kids.

The more recent study also found that about 1 in 7 Americans age 12 to 19 either has high blood pressure or may soon develop it. In this condition, blood presses too hard against the walls of blood vessels, which can lead to heart disease and other problems. High blood pressure, like diabetes, goes hand in hand with obesity.

And that’s not all: About 1 in 5 children has high levels of “bad” cholesterol, a type of fat carried through the body by blood. Globs of cholesterol contribute to the development of something called plaque. These fatty deposits accumulate on the walls of arteries and can eventually slow or block blood flow. If the plaques break apart — as they often do in older adults — they can cause a heart attack.

Everyone can benefit from a healthy lifestyle, which includes physical activity, a healthy diet, and healthy weight maintenance. In other words, maybe it’s time to ditch SpongeBob and potato chips and head outside. With a carrot.

Important Key Terms

obesity Extremely overweight. Obesity is associated with a wide range of health problems, including type 2 diabetes and high blood pressure.

type 2 diabetes A disease caused by the body’s inability to effectively use insulin, a hormone that helps the body process and use sugars. Unless diabetes is controlled, a person faces the risk of heart disease, coma or death.

high blood pressure A serious health condition where blood presses too hard against the walls of blood vessels as it flows. This condition can lead to heart disease, heart attack, kidney failure, stroke and other problems.

cholesterol An important compound found in many bodily tissues and foods. When it accumulates in fatty deposits along the inside of the arteries, it can block the flow of blood.

Warm Up
1 Min Low Plank Hold
10 Box Jumps (Across Box)
1 Min Jump Rope
10 Burpees
1 Min Wall Sit
10 Hollow Rocks



Skill
4 Rounds
5 Knees To Elbows
100m Run


WOD
3 X 3:00 AMRAP
2 Min Rest Between


3 Knees To Elbows
4 Walking Lunges (Each Leg)
5 Burpees

Turn Your Kids into Paleo Pals: An Interview with Sarah Fragoso

Turn Your Kids into Paleo Pals: An Interview with Sarah Fragoso

Discussion
Healthy Meals

Warm Up
5 Minutes Skill Of Choice with Trainer

WOD
Tabata
6 Cycles of Each

Sit Ups
Push Ups
-Rest 2 Mins-
Box Jumps
Jump Rope
-Rest 2 Mins-
Burpees
Toes To Rope

Rock, Paper, Scissors Tag

Make 1 centerline and 2 back lines at the ends of the mats, blacktop, field, etc. (leave space past these back lines so those running full speed have room to stop).

Make 2 teams. Each team then huddles at opposite ends of the playing area and chooses which hand signal to throw. (rock breaks scissors, scissors cuts paper, paper covers rock.)

Have the teams gather at the centerline, facing each other, a couple feet apart.

Together, all chant: "Rock, paper, scissors, shoot!"
On "shoot," players quickly throw their pre-chosen selection.

The team that loses the shoot must turn around and sprint past their end line without being tagged by the winning team.

Any player who gets tagged must go to the other side. If both teams throw the same shoot, all must quickly sit down. The last one to hit the ground switches teams.

Team with the most people on their side wins. Variations-substitute sprinting with bear crawl, broad jump, single leg hops, skipping, etc.





Warm Up
200m Relay Races

Skill
"The Kip"
Pullups if they have kip down

Game
Rock, Paper, Scissors Tag

What is Crossfit Kids?

CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness.In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes.

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any participant at any level.

What Does This Mean?

This means that, for the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating.

The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push,run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Trainers.

When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because CrossFit Kids doesn’t coach them to be good at just one thing.

Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

With workouts that are scaleable, CrossFit Kids can equally benefit a person who is less active or an accomplished athlete by tailoring workouts so that each participant is challenged just enough to deliver measurable results and personal athletic progress.

Warm Up
Musical Medicine Balls


Skill
Box Jumps
*Rebound Jumps
10-8-6-4-2

WOD
10-1
Box Jumps
Burpees
Sit Ups
*100m Run after each round


Game 
Jump The Creek

Community Friday

All Classes are open for our kids to come to today! Don't forget to check out the Crossfit Games starting today and going through Sunday!

Let The Games Begin!

Friday it all begins! The Crossfit Games in California where 2 of our very own athletes, Marcus Hendren and Ron Thomas will be competing for the title of fittest on earth.  The athletes will complete multiple workouts a day from Friday through Sunday with the winner being crowned on Sunday evening. The action can be seen online and also look for updates and pictures throughout the weekend on our facebook page as we have a large following heading out to support the athletes!  We are so proud of both of these athletes, they are an inspiration to everyone in the gym and I know they will do great and represent CFNA in an awesome way! 


Warm Up
:30/:30 Wall Hamstring
100m Run
:30/:30 Wall Pigeon
10 Alternating Lunge Jumps
:30/:30 Banded Shoulder 
100m Run
1 Min Plank Hold
10 Push Ups
1 Minute Calf Jumps


Skill
3x5 Wall Ball (Max Height)


Game (5-10 Mins)
Single File Line where the first person does a max height wall ball.
As soon as the first person throws the ball they get out of the way and 
person 2 comes in, catches the ball, squats and does another wall ball.
Continue cycling through. 


WOD
5 Rounds
5 Front Squats (Holding Medball Goblet Style)
100m Run
15 Sit Ups

Smooth Silence

Kids are wonderful and we love them and their company all the time...right?...well most of the time.  Everyone needs a little help and escape sometimes.  Especially with it being summer and the kids are out of school a few minute break here and there throughout the day can help you escape.  With the crazy heat that we've had this summer here is a cool treat that is easy to make and will keep those little ones occupied and  quiet for a few minutes! :)

Overview
The average child asks (brace yourself ) 500 to 600 questions
every day. If your ears and brain need a break, make your
inquisitive little guys one of these smoothies. Make it thick
and serve it with a straw. They’ll be sucking on this for at
least 15 minutes, giving you a quiet, question-free heaven.

Ingredients
1 cup full-fat coconut milk
3 bananas (frozen and chopped)
2 tbsp. almond butter
2 tsp. cocoa powder
1 tsp. cinnamon
1⁄3 cup of water

Directions
1. Add everything into a blender and blend until smooth.
2. Serve immediately and enjoy!

Notes
Serves 3
This smoothie can be used for breakfast on the go, as a snack or for
dessert!






Warm Up
2 Rounds
Down-High Knee Skip
Back- Cartwheels/ HS Walk/ Front Rolls
D- Leg Kicks
B- Crab Walk
D- Lunge & Twist
B- Bear Crawl
200m Run


Skill
Partner
3 Rounds
HSPU 
* Can work on Pike with feet on boxes, bands, wall walks, etc.
2 Minutes Jump Rope


WOD
10 Minute AMRAP
Max Handstand Hold
100m Farmer Carry
10 Tire Jumps
10 Single Unders

Tips For Staying Cool

This heat the last couple weeks has been crazy! This week should be back to normal with the temperature in the 80's not 100. 

As the thermometer climbs, so does your chance of suffering from a heat related illness.  Heat cramps, heat exhaustion and heat strokes can strike anyone, but they are particularly dangerous to kids, older adults and people with chronic medical conditions.

To protect your health in extreme heat and humidity, take note of the following tips:

• Drink plenty of water –- don’t wait until you are thirsty.
• Stay inside in air conditioning if possible.  If you don’t have air conditioning, use movie theaters, libraries and other public places that are cool.
• Avoid beverages with caffeine and sugar because they cause dehydration.
• Eat light meals.
• Wear lightweight, light colored clothing and a hat.
• Avoid direct sun and stay in the shade.
• Limit outdoor activity to morning and evening hours.
• Take a cool shower or bath.
• Get out the sprinklers and hit up the pool!

Our Games Wednesday to Wednesday schedule is a bit different with some common classes and some classes cancelled.
Reason is that quite a few coaches are at the CrossFit games and certain classes conflict with all of us watching the CrossFit games!
see the schedule here which starts Wednesday (normal class schedule this Monday/Tuesday)

https://docs.google.com/spreadsheet/ccc?key=0Avpnf-I0GuLzdF9BdXBTTlhXcV8wc1RPdWNIdThqVUE

Warm Up

2 Rounds

Shuttle Run

5 Tire Jumps

5 Tire Dips

5 Tire Flips

5 Walking Lunges

5 Burpees

5 Sit Ups

5 Air Squats

Skill

3 Rounds

5 Sumo Deadlift High Pull (KB)

Max Sit Ups in 30 seconds

WOD

12 Minute AMRAP

5 Sumo Deadlift High Pulls

10 Box Jumps

15 DB Push Press

200m Run

Strong Kids

The Benefits of Plyometric Training and Crossfit Kids


A growing body of evidence indicates that plyometric training can offer observable health and
fitness value provided that age-appropriate training guidelines are followed. First known simply
as “jump training,” plyometric training conditions the body through dynamic movements which
involve a rapid eccentric muscle action that is immediately followed by a rapid concentric muscle action.

Since plyometrics are not designed to be a stand-alone program, youth conditioning programs
should include a variety of skills and drills that are specifically designed to enhance different
fitness components. In fact, plyometrics actually work best when integrated into a multi-faceted
program that includes other types of training. Furthermore, it is important for children to be
exposed to different types of conditioning and actually understand the concept of a fitness
workout. Combining fitness components is not only more effective and time efficient, but this
type of training is more fun for young participants who tend to dislike prolonged periods of
monotonous training. While there are no short cuts or gimmicks to enhancing strength, speed,
and power, with guidance and encouragement children will gain confidence in their abilities to
perform relatively easy drills and therefore they will be more willing and able to perform at a
higher level.
This perfectly describes our Crossfit Kids program.  The workouts are catered to all different ages and fitness levels and can be modified so a 6 year old and a 12 year old can do versions of the same workout. Our workouts are different each and every day and always challenging.  The kids love it and don't see what we do as working out, but as just a big play session.  A form of plyometrics are incorporated into every class.  Our trainers have a rich and diverse background in sports and fitness and have a unique way of teaching our classes.  Is your child being pushed to be the best they can be everyday? Come check out one of our classes!




Warm Up-2x
Partner
10 Medball Chest Passes (Each with Rubber Balls)
100m Run
10 Medball Backwards Heaves
100m Run
10 Medball Overhead Passes
100m Run
10 Medball Situps 
100m Run


Skill
3 Rounds
5 Knees To Elbows
30 Side To Side Hops


WOD
3 Rounds
3 Cartwheels/Front Rolls
5 Knees To Elbows
10 Hollow Rocks

Happy Independence Day!

July 4th is a holiday for the masses, by the masses, celebrating the masses – the masses from an amazing place, America. There are a few things that kids should know about the July 4th holiday. 
1.) That they know that one of the most important sentences in our American history comes from the Declaration of Independence, and that was ratified on July 4th, 1776. I would hope that they learn about it in school, but since they are not in school, it’s worth a reminder at home. That sentence being: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty, and the pursuit of Happiness.” The Founders were able to get it so right, so long ago. That’s important thing for a kid to consider. What is progress?
2.) That being a kid, in the summer, on July 4th and watching fireworks is about the best it will ever get. The freedom of having no school, the long, warm sunny days, the picnics outside on a patch of green grass, the amazing colorful light-show overhead when it finally, finally gets dark… these are good, good days.
3.) Don’t play with fireworks. I learned this lesson when I was nine. I witnessed some people who stuck a firecracker into the ground and lit it. There was a long delay and it didn’t appear to be working. A guy went back, looked down, and BOOM. The firecracker went off in his face. He was incredibly lucky his eyesight wasn’t effected, but his face was burned. What I remember most was that his eyebrows were scorched off. The no-eyebrow thing was enough for this young chicken to be forever scared off fireworks.
4.) That our kids live in the greatest country on the planet, in the history of the planet, and that they should feel very, very thankful for that. It would be very different for them had they been born elsewhere. They need to know how lucky they are and to thank their lucky stars that they are American.
 


Warm Up
100m Run
10 Push Ups
15 Air Squats
20 Sit Ups
100m Run
10 Burpees
15 Jumping Jacks
20 Tire Jumps
100m Run
10 Pull Ups
15 Pencil Rolls
20 Walking Lunges


Skill

Tabata Ring Rows

Tabata Tire Flips

WOD

Buy In: 1 Lap

5 Rounds

5 Ball Slams

10 Sit Ups

15 Skier Jumps

Cash Out: 10 Tire Flips

Don't Forget July 4th Blowout WOD Tomorrow at Noon!

Happy 4th of July!

Wednesday July 4, we will be having one big blowout WOD for Independence Day! It will be at Noon and will be for members only.  All Kids, Funk Fit and Crossfitters can attend.  It will be our only workout on Wednesday so come join us to get your party started and then keep the party going the rest of the day! 


Warm Up 
2 Rounds
25 Air Squats
20 Box Jumps
15 Burpees
10 Ball Slams
5 Pull Ups


Skill
5 Rounds
3 Knees To Elbows
1 Stair Climb


WOD
5 Rounds
10 Knees To Elbows
10 Burpees

Power?!

Warm Up
20 Situps
20 Pushups
20 Ball Slams
20 Supermen
20 Hollow Rocks
200m Run


Skill
5 Rounds
5 Pistols (5 each leg)
 Max L-sit (Parallettes)


WOD
15 Minutes of Work
Max Distance Farmer Carry (turn around at 50m mark)
Max Plank Hold (High Plank)
Max Hollow Hold
Max Box Dip Hold (Top of Dip, arms locked)
Max L-sit (Parallette)
100m Run
Max Air Squat Hold at Bottom (In front of fan!)