Happy Halloween!

                                                                      Those abs are real :)

Halloween is for scary stuff. Mostly just pretend scary stuff, but scary stuff nonetheless.

But you want to know what's truly scary? All that candy, sugar, and junk food. Forget the horror movies, the haunted houses, and the 70s costumes, the real frightening stuff is the crap you're feeding yourself in the name of fun. Now before, I go any further, let me just say Halloween is what it is and kids should be kids on this day and eat some candy.  However, consider it a cheat DAY, let them eat what they want tonight and then get rid of what's left.  Don't let the smorgasbord of stuffing your face with sugar continue the rest of the week, for them or for you.  
I've thought of ways to celebrate the holiday by handing out something to kids that is somewhat healthy. Is that possible? Maybe fried eggs in Ziploc baggies...lol j/k! Maybe raisin boxes or individual packets of almonds would be a better solution. I am contemplating requiring burpees before any handouts, though. 10 burpees per raisin box! We're going to be the not very fun house at the end of the street this year! ;) Something just bothers me about handing out Snickers, M&Ms, and Smarties to innocent little children. It's like turning them on to drugs, but somehow our society says it's okay.

How are you handling Halloween? Are your kids going to come home with pillowcases full of candy? Are you going to let them eat it? What are you handing out?


Warm Up
3 Rounds
:30 High Plank Hold
:30 Leg Lift (6 Inches)
:20 Squat Hold
:20 L-Sit (Pullup Bar)
:10 Handstand Hold (Freestanding w/ 2 spotters)
:10 Ring Dip Hold (Spotters on sides if needed) 

Skill
10 Mins
Push Press
Overhead Squat

*PVC to start for all
some may advance to a light bar

WOD
Partner
2 Rounds

15 Push press 
15 burpees in 1 minute
15 sec HS Hold
15 OHS
15 sec L sit or 30” Chair sit
15 Lateral Jumps over PVC/Bar
15 DB swings in 1 minute 

*Only 1 person works at a time
Person 1 completes all 15 push presses, then 
rests while person 2 completes all 15 push presses.
Person 1 then does burpees while person 2 rests.
The cycle continues back and forth.

To Do List

Can you:
Dribble the length of a court and score while defended? 
Nail a 3 pointer in a game? 
Score a goal off of a corner kick? 
Play an instrument on stage? 
Type 60 words per minute? 
Draw a likeness of your best friend in a sketch? 
Hit a breaking receiver for a touchdown? 
Ride a mountain bike on singletrack? 
Surf an overhead wave? 
Fold 20 different paper airplanes? 
Score in the top 1,000 scores of Angry Birds? 
Drive a Forumla car in a race? 
Shoot a round of golf in 5 over par? 
Bowl five strikes in a game? 
Paint a painting for display in a gallery? 
Throw a frisbee 50 yards with accuracy, consistently? 
Write a screenplay? 
Have a photograph published in a magazine? 

Would mastering any one of these depend on from what skill level you started and how many hours you were willing to put in to doing it every week? Given your current life and that you're probably not doing it now, how long do you think it would take you to master any one of these? 6 months? A year? More?

Do you have a different expectation for mastering your health and fitness? Do you get frustrated when you don't hit meet your goals in a month? Do you quit after 6 months (or less)? Do you practice every day as if it were a skill you wanted to master? 

If you were to practice mastery around your health and fitness, what are the skills that would be on your list? How long will you give yourself?

Warm Up
:30/:30 Banded Shoulder
Monkey Bars
:30/:30 Pigeon
10 Drop Squats
10 Hollow Rocks
10 Sit Ups
Max Rope Hold
10 GHD Sit Ups
10 GHD Hip Ext
Max Hollow Hold

Skill
5 Rounds
1 Rope Climb
10 Ring Rows

WOD
9 Minute AMRAP
9 Push Ups
9 Hollow Rocks

CFNA Kids Has It All

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

Aerobic Exercise

Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

Strength Training

The heart isn't the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.

Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Flexibility Training

Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.

Being flexible may also help improve a person's sports performance. Stretching after your workout will also help you improve your flexibility.

Warm Up
:30/ :30 Banded Hip
10 Air Squats
:30/ :30 Banded Shoulder
10 Ring Rows
:30/ :30 Banded Hamstring
10 KB Deadlifts

Skill
5 Max Sets
Strict Pullups (with band)

WOD
15 Min AMRAP
4 Wall Walks
8 Parallette Shoot Throughs (No dip + pushup)
12 Good Mornings (PVC)

Accountability

For some reason, many children are growing up thinking that they are not responsible for their actions and that there will be no consequences for their choices. It could be the modern media, video games where the main character has nine lives, or even popular Hollywood figures that helps them to believe this lie. No matter who or what it is that seems to be spreading the idea that there is no accountability for our choices, it's up to us as adults and parents to stop it.
Accountability is defined as responsibility to someone or for some activity.  Our CFNA Kids program is centered around this idea.  The program strengthens relationships and builds a foundation for growth, success and how to have fun and be happy at the same time.  
Team workouts are a big part of what we do to encourage self discipline and to develop confidence and self worth by having to work hard.  A sense of comminity and family is learned by our kids as success is achieved by each member of the team doing their part.  This helps add structure and harmony to the home.  Children are able to balance choices and consequences in a fun and productive manner.

Warm Up
Obstacle Course

Skill
Squat Clean
Push Jerk

WOD
30 Squat Clean & Jerks

Game
Jump The Creek

Pumpkin Soup

Overview
Do your kids love pumpkin pie? Then serve them a bowl of this soup. Chock full of pumpkin-pie spices, this dish will please your kids, who won’t even realize they’re sipping on a healthy soup instead of chowing down on sugary pie.

Ingredients
5 cans of pumpkin
1½ cans (13.5 oz.) coconut milk
1 box of vegetable broth (1 qt.)
1 tbsp. cinnamon
1 tbsp. ginger
½ tbsp. nutmeg
2 tsp. crushed garlic
1 onion, diced
Salt and pepper to taste
Coconut oil
Water
Notes
One serving of this soup is the approximate amount that will fit in the size of your hands cupped together. Add chopped chicken into the soup and garnish with a sprinkling of walnuts for a more balanced dish.
Directions
1. In a large pot, cook onions in 1-2 tbsp. of coconut oil over medium heat. Once they start to brown and dry up, add 1 tbsp. of water to the onions. Continue cooking the onions until the water has dried up again. Add 1 tbsp. of water a second time and cook until dried up again. Do this for 2-3 more rounds, until the onions are soft, brown and caramelized.
2. Add garlic to the onions and cook for 1 minute.
3. Add pumpkin, vegetable broth and coconut milk to the pot and mix thoroughly.
4. Add spices—quite liberally. You can continue to add additional spices a little at a time until the soup
has the desired level of deliciousness!



Warm Up
62& Back
:30/:30 Pigeon
10 Air Squats
10 Hollow Rocks
:20 High Plank Hold
5 Wall Ball

Skill
10 Mins
KB Deadlift
Rebounding Box Jumps

WOD
With a Partner and to be completed in 20 Mins
50 Perfect Air Squats 
20 KB Deadlifts
62&Back 
20 Hollow Rocks
:40 Hollow Hold
20 Push Ups
:40 High Plank Hold
20 Rebounding Box Jumps 
20 Strict Pullups (Bands)
20 Wall Ball

*1 person working at a time
The numbers and times are the total to be done as a team, so each person does half 

Holy Legs!

Warm Up
25 rower pulls
5 box jumps
20 rower pulls
10 box jumps
15 rower pulls
15 box jumps
10 rower pulls
20 box jumps
5 rower pulls
25 box jumps

Skill
Turkish Get Up

Game
Jump The Creek

WOD
3 Rounds
Fence & Back Run
25 squats
1 rope climb

Egg-Salad Lunch

Overview
While the other kids are noshing away on mayonnaise-filled
egg-salad sandwiches, your little kiddies will happily munch
away on their egg-salad lunch filled with healthy fat.
Which kids do you think will be better fueled to tackle an
afternoon full of advanced algebra: the mayonnaise-and bread
kids or the avocado-and-plantain-chip children?
Makes 3 kid servings

Ingredients
6 hard-boiled eggs, shelled
1 ripe avocado
¼ cup sun-dried tomatoes
1 lemon, for juice
Salt and pepper to taste
1 cup roasted plantain chips
Notes
You can also add carrots or celery on the side.

Directions
1. Place the hard-boiled eggs in a large bowl. Peel the avocado, remove the seed and add it to the bowl. Take a fork and coarsely chop the eggs and avocado.
2. Add the sun-dried tomatoes, squeeze in the juice of 1 lemon, and add salt and pepper to taste.
3. Mix everything together well.
4. Divide onto 3 plates and serve with plantain chips.




Warm Up
Buy In: Fence & Back Run
5-1 
Push Ups
GHD Sit Ups
Box Dips
Pull Ups
Cash Out: Fence & Back Run

Skill
EMOM 5 Mins
5 Dynamic Burpees

WOD
4 Rounds
10 Box Jumps
10 Box Dips
10 Sit Ups

Week 2

Warm Up
Obstacle Course

Skill
EMOM 5 Mins
10 Box Jumps

WOD
10-1
Broad Jumps
DB Swings
Knees To Elbows

Fun For You

I have an attitude that I've adopted over years of training. It may not be perfect for everyone, but it's the one that works for me. And I find that when I'm not in this way of being for long enough, it leads to having no fun, burn-out, injury, the need to take time off.

My attitude is centered around the word "fun". Now it doesn't have to be "fun" to be "fun". Beleive it or not, I actually get a kick and have "fun" by seeing just how hard I can push myself in a workout, or how long I can keep going. But I also have fun when I just take it easy, light, and fresh. It's also fun for me to work on a physical technique that I'm either good at or need to work on to improve. 

The important thing for me is to figure out which type of "fun" is appropriate for the way I'm feeling that day. When I try to force "fun" on myself by going hard on a day when "fun" should really be taking it easy and light, it's definitely not fun, and it feels like work, drudgery. But other days, if I try to keep it light and easy, it doesn't bring the intensity, hard work, and pain that on a day like that is required for me to "have fun".

Nothing is worse than going in to the gym to work out simply because you have to. Next time you feel that way, check in. What could you do that would turn your "have to" into a "want to", or, said another way, what could you do to make it appropriately "fun" for you?

Warm Up
100 DB Swings

Skill
DB Squat Clean


WOD
10-1 Ladder
DB Squat Clean
Box Dips

CrossFit Kids In The News

Awesome turnout for our kids class this afternoon! We didn't disappoint the news people that were there, they were jealous of our rockin' WOD! One of the camera guys ripped off a couple pull-ups. Look for our article to be The Columbus Dispatch in the next couple days. Thank you to everyone, you are all amazing and I am so proud everyday to be a part of this wonderful community!

Warm up
3 rounds
Monkey bars
5 Broad Jumps
5 GHD sit ups
5 burpees
5 air squats

Skill
Partner
1k row
Switch every 100m

WOD
3 rounds
Fence & Back Run
20 DB swings
15 walking lunges
10 push ups
5 tuck jumps
Max hang from pull-up bar

Don't Miss This!

Tomorrow is a class you don't want to miss! The newspaper and a few photographers will be at the 345pm class doing a story on our kids class and finding out what CrossFit Kids is all about. Bring anyone and everyone!

New Place!

The new era of Crossfit New Albany is here and man o man has it been worth the wait.  We knew this place was going to be amazing but it may even exceed our expectations on the scale of awesomeness.  So many fun times are ahead! There is still some work to be done with cement being added to one half of the inside and a big slab added out back.  But in the mean time we will let kids be kids and have some good old fashioned fun in the dirt! :)  This place is enormous and I feel like a kid again running around everywhere and exploring all the cool stuff, so imagine what our kids are going to think!  Reminder that we are back to our normal schedule for Crossfit Kids, check the schedule on the website and we will see you soon! Our new address is 5900 Zarley St. It's the first building on the left after you turn onto Zarley.



Warm Up
5 GHD Sit Ups
5 Box Jumps
5 Medball Thrusters
Monkey Bars
Run To Fence & Back

Skill
10 Mins
1 Rope Climb or Max Hang From Rope
Max L Sit Parallettes

WOD
3 Rounds
Bear Crawl (From GHD's to end of mats)
10 DB Swings

OH Run to Fence & Back w/ Medball
10 Knees To Elbows
10 Burpees

4093 Reynoldsburg-New Albany Rd

This is the place to be!
Have you checked out our new temporary location yet?  If not, what are you waiting for?! :)  It has been an awesome first couple days!  The people as usual are amazing and the atmosphere has been electric.  It's a nice change in scenery to be outside and workout in nature with a beautiful setting all around us.  We have a big barn, one of our pullup rigs set up, and a huge open field for running and everything else.  We have all of our equipment there and wods have been going on as normal.  Check out some of the fun that has been had so far...