Vestibular Development

CrossFit Kids has a unique opportunity to address vestibular development through proper programming. Vestibular development is basically the growth and development of the mind and body in unison with each other.  It is related to body coordination and your sense of balance. That is why you will see constantly varied use of vestibular challenging activities in the daily WODs, buy-ins and cash-outs. We are always looking for the most efficient and FUN ways to bring vestibular development to CrossFit Kids. We incorporate vast amounts of gymnastics movements, including swinging, rolling over, handstands (and handstand push-ups), cartwheels, push-ups, toes-to-bars, knees-to-elbows, wheelbarrows, and bar and ring work, to name a few. Agility work is used to challenge the vestibular system. A few examples include hurdling, jumping, dot drills, agility ladders, lateral hops and runs. Olympic lifts are an extremely effective way to develop the vestibular system, because the changes in direction required to complete the movement engage it in a unique and effective way.

This is something we get excited about at CrossFit Kids. Exercise isn’t just about heart rates and blood pressure. By getting our kids moving in this way, we are improving their odds for appropriate development and future success in multiple areas of daily functioning. What an amazing opportunity and responsibility!

Warm Up
20 of each
Air Squats
Push Ups 
Sit Ups
10 of each
Pullups (Banded)
Ring Rows
Ring or Bar Support/ Dips
L-Hold (Seconds)
1 Minute of Each
Pigeon
Banded (Rope) Shoulder
Calf (on Pullup rig)

Skill
Toes To Bar

WOD
Two 5 Minute AMRAPs
1 Minute rest between
6 Toes To Bar
9 Push Ups
12 Medball Front Squats

Clean Plate Club

Why Do Parents Still Urge Children To 'Clean Your Plate'?

The Huffington Post  |  By Lisa Belkin

I really thought there was a Clean Plate Club.

Back when I was a kid, the country where kids-who-weren’t-me were starving wasBiafra, and my parents regularly told me to finish what was served to me at dinner because somehow that would help those needy children.

They also gave me a certificate all calligraphied and suitable for framing, that designated me a member of the local CPC chapter.

Parents know better now. Or not. A study in the most recent issue of the journalPediatrics finds that up to two-thirds of American parents still urge their children to eat everything on their plates. And this is not just the case with small children. The advice is being given to teenagers (the average age was 14.4 years old), some of whom are considered medically overweight.

Today the country of comparison is more likely to be Greece and children are probably just as unlikely to care. (I confess my smart aleck answer to my mother was to tell her to send the uneaten food to Africa for the hungry kids.) The question, though, is why are today's parents, who are inundated with studies about how obesity rates in children are rising, and warnings that our children are eating too much and exercising too little, still sounding like old world grandmothers? Why do they answer "yes" when asked if they agree with such statements as: "My child should always eat all of the food on his or her plate" or "If my child says, 'I am not hungry,' I try to get him or her to eat anyway"?

As one who has been guilty as charged (I am married to a pediatrician, and have also covered child obesity for a living, yet still struggled over the years with urging my kids to have "one more bite"), my simple conclusion is that food feels like love. It is the first thing parents give to their children, usually in the moments after birth, and it’s the only thing you can truly measure. Love, education, protection, advice -- we shovel all those in their direction, but who knows how much actually takes? A tall glass of milk, though? A second helping of your homemade lasagna? The ice cream sundae that makes them smile? Heck, more kale? You can see those, and feel you’ve done something.

But the researchers who surveyed 2,200 Minnesota teens and 3,500 of their parents warn that what feels like giving is really taking -- and in this case what is lost is a child’s ability to read internal hunger clues and know whether they are hungry or full.

Warm Up
Obstacle Course

Skill
DB Thrusters

WOD
12-9-6
DB Thrusters
Ring Rows

Summer

The school year is winding down and summer is quickly approaching. Parents and kids alike we know you want more classes to be offered and at different times as your summer schedule changes.  We would love to be able to do this but we need to get more kids in the program to be able to do this.  Also, the kids that we have in the program we need to consistently sign in on the computer every day you are in.  What this allows us to do is see what classes are most heavily attended.  From this we get an idea of what classes to keep or maybe add on different days and also what classes should maybe be scratched and add a different class.  Like for example a mid morning class during the summer.  So parents please help us out by reminding your child and/or escorting them in the gym to make sure they get signed in.  If you can't sign in, we need to know about it so we can fix whatever the problem may be.  


Warm Up
20 Air Squats
20 Lunges
20 Push Ups
20 Ring Rows

1 Minute Each
Double Unders/ Burpees
Pigeon
Banded Shoulder (Rope)

Max Reps/Time
Pullups
L Hold
Ring Support/Dips

Skill

DB Push Press

WOD

7 Minutes

7 Ring Rows

7 DB Push Press

Just Hangin' Out

Warm Up
20 Air Squats
20 Lunges
20 Push Ups
20 Ring Rows

1 Minute Each
Double Unders/ Burpees
Pigeon
Banded Shoulder (Rope)

Max Reps/Time
Pullups
L Hold
Ring Support/Dips

Skill
KB Swings
Goblet Squats

WOD
5 Rounds
Fence & Back Run
10 Goblet Squats
10 KB Swings

Smarty Pants

A correlation has been found between physical fitness and the brain in children. Those who are more fit tend to have a bigger hippocampus and perform better on tests of memory.  This was the first test known to compare the differences in the brain between kids who are fit and those who are not.  The hippocampus is tucked deep in the brain and is important in memory and learning.  Exercise increases the size of the hippocampus.  A bigger hippocampus means the growth of new neurons and more cells surviving.  Physical activity positively affects brain development as well.  This is something that we all have control over and what better way to get active than to come have a blast at Crossfit New Albany Kids!

Warm Up
Obstacle Course

Skill
Wobble Press

WOD
1 Minute at each station
3 Rounds

Situps
Bicycles
Supermen
Russian Twists
Sprinters
Rest

School Lunches

There has been some talk in the news lately about school lunches.  There are federal guidelines out there that outline what a "healthy" meal is for kids.  However, different states vary in how strictly they adhere to these guidelines.  Something that is an awesome idea, is free or reduced lunches to those students who come from low income households.  Unfortunately, these lunches tend to be filled with, pardon my french, but crap.  Processed foods that have very little nutritional value and are filled with sugar and additives. Nutrition is such a huge part of a child's development and if one of the main meals of the day is coming from school and has little to no nutritional value, how are these kids expected to grow strong mentally and physically.  Unfortunately until these guidelines are strictly enforced everywhere this will continue to be a problem.  The solution: pack a lunch for your child ensuring you know what they will be eating.  It will take a little extra time, but why not get your child involved and have them help you make it.  Use it as an exuse to get a little bonding time with them.  Plus it likely will save you money.

Warm Up
20 Air Squats
20 Lunges
20 Push Ups
20 Ring Rows

1 Minute Each
Double Unders/ Burpees
Pigeon
Banded Shoulder (Rope)

Max Reps/Time
Pullups
L Hold
Ring Support/Dips

Skill
Pull Up Progressions
Lat Pull Downs with band and pvc
Ring Rows
Jumping
Banded
Strict
Strict on the rings

WOD
10 Minutes
Approximately 10 feet of down and back
Line the kids up
Bear Crawl
Burpee Broad Jumps
Cartwheels
Forward Rolls
High Knees 
Samson Stretch

Brains & Brawn?!

Warm Up
20 Air Squats
20 Lunges
20 Push Ups
20 Ring Rows

1 Minute Each
Double Unders/ Burpees
Pigeon
Banded Shoulder (Rope)

Max Reps/Time
Pullups
L Hold
Ring Support/Dips

Skill
Handstands
Sumo Deadlift High Pull

WOD
3 Rounds
30 Sit Ups
15 Sumo Deadlift High Pull

College Bound Rower

At 13, Ryan O’Rourke decided to try CrossFit as a way to improve at hockey.

“I wanted to play in college more than anything,” he says. “That’s what … I dreamt about.”

The plan changed when he rowed 2,000 meters in 7:17.

“To row those kind of times, you’ve gotta be willing to suffer,” explains Markus Riggleman, owner and head trainer at CrossFit Lehigh Valley in Pennsylvania. “And to see that he—even at 13—was willing to … go there was cool.”

Today, at 17, O’Rourke is the 2013 Crash-B junior men’s heavyweight world champion on the strength of a 6:02.4 2K.The 17-year-old is making preparations to row at Stanford University.

“Before I came to CrossFit, I never heard of rowing,” he says. “And now it’s my passion.”

The teenager advocates CrossFit to fellow rowers.

“For most rowers, it’s just erging, and that’s why I think a lot of rowers have trouble getting their times down, ’cause they’re not strong,” O’Rourke explains.

Right now, he rows about 30,000 meters a week, at least.

“But I incorporate CrossFit, too,” he adds. “You get to throw in different movements and have fun with it, whereas if you just erg, you’re gonna go crazy.”

Warm Up
20 Air Squats
20 Lunges
20 Push Ups
20 Ring Rows

1 Minute Each
Double Unders/ Burpees
Pigeon
Banded Shoulder (Rope)

Max Reps/Time
Pullups
L Hold
Ring Support/Dips

Skill
Rope Climbs

WOD
3 Rounds
1 Rope Climb
5 Medball Cleans
200m Row

Finisher
3 Rounds
Broad Jump Down
Max Toes To Rings

Exercise To Prevent Fractures

It turns out that strengthening bone to avoid fractures starts at a very young age.

Physical activity, such as the exercise children get at Crossfit Kids and in school gym classes, is important for fighting obesity, but the latest research suggests it may help to keep bones strong as well.

Boys and girls ages 7 to 9 were asked to participate in 40 minutes of physical activity daily during school. Researchers recorded the children’s skeletal development, and documented any reports of fractures and compared these results with those of a similarly aged control group that completed 60 minutes of physical activity over a week.

The researchers found that during the study period, children in the group that exercised daily reported 72 fractures, while those in the control group recorded 143 fractures. Those who were physically active for 40 minutes a day also showed higher bone density in the spine compared with those who did not exercise as much. Bone density is an indication of bone strength, and the denser bone density is early in life, the stronger bones remain decades later, when natural thinning of bones weakens the skeleton and increases the risk of fractures and breaks.

To correlate these results with fracture risk later in life, the researchers also studied former male athletes in their 60s and 70s and compared their fracture rates and bone-density scores with those of healthy men of the same age who had not been trained at an elite level. The former athletes showed a smaller rate of loss in bone density on average than the nonathletes, suggesting that their bones were better able to avoid fractures.

According to the study, exercise interventions in childhood may be associated with lower fracture risks as people age, due to the increases in peak bone mass that occurs in growing children who perform regular physical activity. Increased activity in the younger ages helped induce higher bone mass and improve skeletal size in girls without increasing the fracture risk. The study highlights yet another reason why kids need to get regular daily exercise to improve their health both now and in the future.

The results confirm previous findings on the benefits for bone of regular exercise. One study found that compared with sedentary women, those who are the most active have the highest bone density and lowest risk of the bone-thinning disorder osteoporosis. Bones become more porous and brittle with age, as cells responsible for building bone become less active and can no longer keep up with the cells that destroy and remove old bone cells. Physical activity can shift this balance toward maintaining a healthy amount of bone growth, say experts.

So while fractures aren’t typically a problem for young children (unless they have a major fall), it’s never too early to start protecting against the future risk of bone problems. With this knowledge, we ought to recommend training in young years as a strategy to prevent fragility fractures at old ages. Just one more reason for children to trade in the TV for a few laps around the track.


Warm Up
Obstacle Course

Skill
Squat Snatch


WOD
10 Minute AMRAP
Partner
Fence & Back Run
Squat Snatch

Healthy Can Be Confusing

It's no surprise that parents might need some help understanding what it means to eat healthy. 

The good news is that you don't need a degree in nutrition to raise healthy kids. Following some basic guidelines can help you encourage your kids to eat right and maintain a healthy weight.

Here are 10 key rules to live by:

1. Parents control the supply lines. You decide which foods to buy and when to serve them. Though kids will pester their parents for less nutritious foods, adults should be in charge when deciding which foods are regularly stocked in the house. Kids won't go hungry. They'll eat what's available in the cupboard and fridge at home. If their favorite snack isn't all that nutritious, you can still buy it once in a while so they don't feel deprived.
2. From the foods you offer, kids get to choose what they will eat or whether to eat at all. Kids need to have some say in the matter. Schedule regular meal and snack times. From the selections you offer, let them choose what to eat and how much of it they want. This may seem like a little too much freedom. But if you follow step 1, your kids will be choosing only from the foods you buy and serve.
3. Quit the "clean-plate club." Let kids stop eating when they feel they've had enough. Lots of parents grew up under the clean-plate rule, but that approach doesn't help kids listen to their own bodies when they feel full. When kids notice and respond to feelings of fullness, they're less likely to overeat.
4. Start them young. Food preferences are developed early in life, so offer variety. Likes and dislikes begin forming even when kids are babies. You may need to serve a new food on several different occasions for a child to accept it. Don't force a child to eat, but offer a few bites. With older kids, ask them to try one bite.
5. Rewrite the kids' menu. Who says kids only want to eat hot dogs, pizza, burgers, and macaroni and cheese? When eating out, let your kids try new foods and they might surprise you with their willingness to experiment. You can start by letting them try a little of whatever you ordered or ordering an appetizer for them to try.
6. Drink calories count. Soda and other sweetened drinks add extra calories and get in the way of good nutrition. Water and milk are the best drinks for kids. Juice is fine when it's 100%, but kids don't need much of it — 4 to 6 ounces a day is enough for preschoolers.
7. Put sweets in their place. Occasional sweets are fine, but don't turn dessert into the main reason for eating dinner. When dessert is the prize for eating dinner, kids naturally place more value on the cupcake than the broccoli. Try to stay neutral about foods.
8. Food is not love. Find better ways to say "I love you." When foods are used to reward kids and show affection, they may start using food to cope with stress or other emotions. Offer hugs, praise, and attention instead of food treats.
9. Kids do as you do. Be a role model and eat healthy yourself. When trying to teach good eating habits, try to set the best example possible. Choose nutritious snacks, eat at the table, and don't skip meals.
10. Limit TV and computer time. When you do, you'll avoid mindless snacking and encourage activity. Research has shown that kids who cut down on tv watching also reduced their percentage of body fat. When TV and computer time are limited, they'll find more active things to do. And limiting "screen time" means you'll have more time to be active together.

Warm Up
1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill

Pullups

WOD

2 Three Minute Amraps

3 Goblet Squats

6 Burpees

9 Air Squats

How's Your Balance?

Warm Up
1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill #1
Squat Snatch

Skill WOD #1
3 Rounds
5 Squat Snatch
30 Side to side single leg jumps over bar (15 each leg)

Skill #2
Pistols

Skill WOD #2
5 Minute AMRAP
10 Pistols (5 each leg)
10 Box Jumps

The Advantage Of Being A Beginner

I want to start off by thanking everyone for being the kids you are and the families you are.  The last few months we have had alot of new kids into classes.  Every time someone has been in, I have seen nothing but a warm welcome from everyone in our program and a willingness above and beyond to help the new people out.  From showing them how to do a movement to helping correct their form on a push up to introducing yourself to make them feel more welcome.  

So to those of you that are new and not completely comfortable with everything yet, or to those of you who are thinking about checking us out, I know you may be nervous about everyone else in class knowing more than you. I would ask you instead of seeing this as a disadvantage, to see this as a privilege. You get to be in a room full of experienced people to observe. You have a dozen other people you can watch and learn from. They only have the instructor.

I bet you had never thought of being the newbie as a luxury before, or that being in possession of less skill was actually an enviable position. You have the ability to learn from anyone in the room. You have knowledge on every side of you. Suddenly an environment that had been "I might fail if I don't remember" became "I am supported by the experience of my peers." 

This makes me reflect on CrossFit in general and how the myriad of skills can be overwhelming, how it can feel like everyone knows things that you don't. That feeling can be overwhelming, and in some cases block you from attending class and from making progress. But what if you saw it as a luxury only you get? You're the only one in the room who has umpteen teachers. You can learn from anyone and everybody. Everything you do will be a step forward. As long as you just show up.



Warm Up

1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill
Pullups
Rope Climb

WOD
3 Rounds
1 Rope Climb
5 Pullups
100m Run (Fence & Back)
15 Situps
200m Row

Mobility

Spring

Spring is finally here, and warmer weather is on its way . . . we hope! I don’t know about you, but I have had a bad case of cabin fever.  I don’t know who’s more excited to get outdoors, the kids or me. So as you get out to enjoy the first days of spring, here are just a few things you can do with your kids to welcome the warm weather:

• Go on a nature walk and take in the sights, sounds and smells of spring. Listen for birds chirping, frogs croaking and children playing. Do you see buds on the trees, notice flowers blooming or smell fresh cut grass?

• Play a game of “I spy” color! Springtime is full of vibrant colors. Ask your child if they can spy something green (such as the green leaves), something blue (the sky), something yellow (the sun) or something red (roses blooming).

• Get a start on your summer garden and plant some seedlings.

• Go fly a kite.

• Make mud pies.

• Grab your rain jacket and boots and head outside to splash in the rain puddles.

• Play at the park.

• Enjoy a picnic or tea party outdoors.

• Head to your favorite fishing spot.

• Embrace your inner artist and get creative with sidewalk chalk.

• Play ball – whether it’s a game of catch or kicking around a soccer ball.

• Take a trip to the zoo to visit all of the baby animals.

What are some things you are looking forward to doing this spring?

Warm Up
Obstacle Course

Skill
Running

WOD
12-9-6
Pike Pushups
Box Dips
Box Push Ups

13.5

Tonight is the live announcement of the final Open Workout of 2013, 13.5!  It will feature the champion, the fittest man alive the last 2 years, Rich Froning Jr.  He will be paired with a former champion, Jason Khalipa.  There has been alot of buzz around what the workout is going to be.  Whatever it is it is sure to be a major challenge and one that we will get to take on this weekend.  So tonight at 8pm tune into games.crossfit.com for the live feed announcement and demo of the workout by those two superstars.  Be there or be square!


Warm Up
1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill
10 Minutes
Rope Climbs (:30 per attempt)
D&B Plate Push

WOD
8 Minutes
3 Forward Backward Broad Jumps
(Jump as far forward as possible and then back as far as possible)
3 Push Ups
3 Barn Runs
3 Air Squats

PR's

Sometimes I get a little confused. Maybe you do, too. I know I'm supposed to work out regularly every week. I know I'm supposed to have fun. I see a few of you come to class kind of out of it and whiney when we start class. But by the end when I say we are done and it's time to leave, no one wants to leave. This amazingly happens every day.  So what's the deal, fun happens to you every time you come in, yet it still happens.  Why not just let yourself have fun from the minute you walk in the door? Or maybe you should just be cranky the whole time your at the gym. I'm sure that will help the time go by really quickly and pleasantly. You'll probably be everybody's favorite classmate, too.

Or maybe in addition to just showing up, you should also make it mandatory to truly enjoy yourself. Imagine if I set a goal of "having fun." What would be my action steps toward that goal? Hmmm, maybe I'd say smile and say hello to everybody around me in class. Maybe I'd introduce myself to someone I never met before. Maybe I'd make goofy faces through the warmup. Maybe I'd smile my whole way through the workout. Maybe I'd cheer for everybody around me. Maybe I'd invite some people to roll out with me after class and chat about our lives together.

What if your "having fun" goal were as important as your deadlift or pullup goal? Can you set PRs in fun??


Warm Up
1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill
4 Rounds
5 Super Slow Squats (10 second hold at the bottom of #5)
7 Knees To Elbows

WOD
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm
5 overhead walking lunges, right arm
5 overhead walking lunges, left arm
10 dumbbell snatches, left arm

Paleo Tacos

This is sure to become a family favorite.  Basically the only difference you'll notice here is lettuce wraps instead of taco shells.  Included is a recipe to make your own seasoning because the pre-packaged seasoning has MSG as an ingredient.  Serve this meat wrapped in lettuce leaves (bib, boston or romaine work well) then top with chopped tomatoes, homemade guacamole, and sliced black olives (you could get and add a little grated raw grass-fed cheddar cheese).  Other great toppings would be salsa, chopped bell peppers, chopped cucumber, or plain coconut milk yogurt.  It also cooks up quite quickly it's an easy meal to put together mid-week.  It also reheats well, so you could double this recipe and try and squeeze three meals out of it.  Serves 3-4.

Ingredients for avocado

• ½ cup finely chopped fresh cilantro
• 1 ½ large ripe avocados (or 2 smaller avocados)
• 1 Tbsp fresh lime juice
• ¼ tsp fresh cracked pepper

1.    Cut avocados in half and scoop out into a small bowl.

2.    Add the rest of the ingredients and mash with a fork to combine.  Enjoy! 

Ingredients:

• 1 lb ground beef (grassfed)
• ½ large yellow onion, finely chopped
• 2 crushed garlic cloves
• 1 Tbsp cooking fat  (Coconut oil)
• 1 Tbsp chili powder
• 1 tsp paprika
• 1½ tsp ground cumin seed
• 1/8 tsp cayenne pepper(optional)
• ¼ tsp dried oregano
• ½ tsp salt (to taste)
• ½ tsp ground pepper

1.    Heat cooking fat in a skillet over medium-high heat (cast iron works well here).  Add ground meat, garlic and onion.  Cook, stirring frequently to break up the meat, until fully cooked, about 7-8 minutes.
2.    Add spices to beef.  Stir to fully incorporate.
3.    Turn temperature down to medium and cook another 10-12 minutes, stirring occasionally, until it smells so delicious you just can’t wait another second!
4.    Serve on lettuce leaves with your favorite paleo-friendly taco toppings.  Enjoy! 

Warm Up
1 Minute Each/ Max Reps/Time
Dip Hold
Ring Rows
Squat Hold
Hollow Pushups
Strict Banded Pullups
Pigeon
Lacrosse Ball in Scap

Skill
Pike Pushups (Feet on Box or on floor, but butt in air)

WOD
8 Rounds
10 Double Unders/ 20 Singles or 10 Burpees
5 Pike Pushups

Mobility/ Discuss Healthy Meals