4-17-14

Warm Up
21 Box Jumps
15 Push Ups
9 Hollow Rocks

30 Russian KB Swings
20 Situps
10 Supermen

Max Dip Hold (Top on Matador)
Max Air Squats in 1 Minute

Skill
5 Minutes
5 Goblet Squats
5 Goblet Lunges
5 KB Swings

WOD
10 Minute AMRAP
7 Cal Row
7 Burpees
7 Sit Ups
100m Run

Soak It In

What are you doing to enjoy the moment that you are living in? As you get older, they say you get wiser. For the most part this is true, I for one try not to be in as big of a rush as I used to be.  I try to slow down and enjoy the process of things a little more.  Looking back I know I took alot of things for granted and didn't appreciate them like I should have my first couple years at CFNA.  If I walk into the end of a big class where the atmosphere is crazy intense, I stop and just watch for a few minutes, take it all in.  If I'm coaching a class where someone is doing something they never have before, I go grab my phone and take a picture or video.  Life goes fast, so why not try to capture and save some of the awesome moments.  So let's all take note of those "special" moments and try to soak them in a little more!

Warm Up
10 Minute EMOM
Plate Push D&B
10 Lunges
*Alternate movements with partner if need be

Skill
5 Rounds
100m Row
5 Ring Rows
:30 High Plank

WOD
10 Minute AMRAP

10 Medball Slams
10 Medball Push Press
10 Medball Deadlift
10 Medball Front Squats
10 Burpees
10 Box Jumps

4-15-14

Warm Up
Team Row for 10 Minutes
Switch every 100m

Skill
10 Min EMOM
:20 High Plank
10 SitUps

WOD
4 Minute AMRAP x3 with 1:00 Rest Between

12 Situps
12 Air Squats
12 Box Jumps
12 Burpees
12 KB Swings (Russian)
12 Sumo Deadlifts

TGIF

Warm Up
3 Rounds
200m Row/Run
15 Sit Ups
10 Lunges

Skill
5 Perfect Push Ups (Box)
10 KB Swings
10 Sumo Deadlift High Pulls
10 Box Squats
5 Ring Rows

WOD
5 Minute AMRAP x2 with 1 Minute Rest

5 Burpee Box Jumps
5 Broad Jumps
5 Handstand Attempts
100m Run
5 Ball Slams
5 Situps
5 KB Swings

Strike!

Warm Up
3 Minutes Alternate With A Partner
Max 100m Runs

5 Inch Worms
10 Leg Kicks
5 Inch Worms
10 Leg Kicks

Skill
Wall Ball 
*Sit at bottom in perfect position for 5 seconds

Game
Wall Ball Bowling
*Line up cones and throw the ball 
(Alternate between chest pass, sideways and OH)

WOD
10 wall ball
10 burpees
10 wall ball
10 burpees
-Rest 2 minutes-
10 wall ball
10 box jumps
10 wall ball
10 box jumps

4-9-14

Warm Up
Team 2k Row
*Switch Every 100m
Teammates alternate between during rest:
Situps
Squats
High Plank Hold

Skill
DB Snatch
DB Thruster

WOD
4 Rounds
10 Burpees
10 DB Thrusters
50 Box/Tire Jumps
10 DB Row
100m Run/Row

4-8-14

Warm Up
3 Rounds
5 Inch Worms
5 Handstand Kick Up Attempts
5 Push Ups
5 Tallbees
5 Air Squats
5 Sit Ups

Skill
Skin The Cat
*Front Lever
*Back Lever
*On Rings With Spotter

WOD
5 Hollow Rocks
10 Jumping Lunges
Max Handstand Hold (Top of wall walk if can't kick up)
10 Hollow Rocks
20 Jumping Lunges
Max HS Hold
15 Hollow Rocks
30 Jumping Lunges
Max HS Hold

4-4-14

Warm Up
Alternate with Partner
21 Box Jumps
15 Push Ups (Box)
9 Kips
30 Situps
20 OH Lunges
10 Medball Front Squats
Max Bar Hang
Max High Plank Hold

Skill
5 Minute EMOM
5 DB Stiff Leg Press

WOD
3 Minute AMRAP x3 with 1 Minute Rest Between

10 KB Swings
5 Burpees
5 Goblet Squats

4-3-14

Game
Plate Push Relay Races (Metal 25#)

Skill
5 Minutes
Kipping (Through Shoulders Only)

3 Min EMOM
2 Kips
2 Knee Tucks
2 Knees To Elbows

Skill WOD
10 Min EMOM
Odd- 8 Cal Row
Even- 5 Knees To Elbows

Contest
Accumulate 3 Minutes in a Squat Hold
Accumulate 3 Minutes in a High Plank Hold

Who can do it in the least amount of sets?!

Crossfit Strong

What can Crossfit Kids do for you? Crossfit Kids is a combination of cardiovascular training and strength training through body weight movements and light weight training. The combination of these two things in particular has been proven to lower the risk of heart disease and diabetes.  These are two increasingly dangerous diseases that are showing up more and more in younger and younger kids.  Kids need change to stay engaged and to help develop this strength we are talking about.  Sports are awesome, but specializing in the same sport year round has a tendency to get boring for the child and to inhibit well rounded strength.  Developing healthy habits and lifestyles at a young age is vital.  Bad habits developed at an early age have a tendency to continue into adulthood and lead to more serious diseases.  The weather is about to turn and Crossfit New Albany Kids is about to be rocking for the summer.  So come on in, try out a class, and never look back on the healthiest of lifestyles around!

Game
Musical Medicine Balls (Barn with little medballs)

Warm Up
8 Minutes
10 Air Squats
5 Jump and Spin 360 degrees
10 Sit Ups
5 Perfect Push Ups (Box)
10 Walking Lunges
5 Burpees

Skill
Partner
Medball Front Squat with a toss to partner
*5 Perfect reps each

Skill WOD
3 Rounds
1 Minute Max Medball Toss'
*1 Minute Rest after each round

Game
Jump The Creek

WOD
10-8-6-4-2
DB Thrusters
Burpees over DB's

4-1-14

Warm Up
10 Minute EMOM

Even-5 Burpees & 10 Situps
Odd- Sprint To a Tire & 5 Tire Jumps & Sprint Back

Skill
DB Manmakers

WOD
5 Minute AMRAP x 3 with 2:00 Rest Between

100m Run (Fence & Back)
10 Air Squats
10 Hollow Rocks
10 Burpees
5 DB Manmakers

14.5

What will be in store for the last Crossfit Open Workout 14.5?

Warm Up
2 Rounds
:30/:30

Sit Ups
Russian Twists
Hollow Rocks
Supermen
Sprinters

Skill
Pistols (MOD with boxes, squat bars, etc)

WOD
4 Minute AMRAP x3 with 1:00 Rest
100m Row
5 Goblet Box Squats
10 Box Jumps

Banana Dolphins

First you find some nice and bright colored bananas with hardly any bruising on them. Then you wash them under water and dry them gently. Use a sharp knife and cut the stem all the way to the banana and a little past to make a smile and to be able to open them to put a grape into the opening. Take the knife and cut the bottom half off a little past the middle. Stick the banana in a bow with grapes around the dolphin to keep it standing and one into the mouth opening. Brush some lemon juice into the opening so it doesn't turn brown. The last thing is to add the eyes. You can use an edible marker, cloves stuck in, raisins, or chocolate chips. They are fun and most kids love bananas and grapes!

Warm Up
5 PVC Push Press (Head Through)
5 KB Swings 10#
5 Burpee Tuck Jumps

Skill
Ring Row with a 2 second hold at the top (in armpits)

WOD
3 Rounds
30 OH Walking Lunges (Light Plate or Ball)
40 Sit Ups
50 Box Jumps

Cash Out
Handstands

3-25-14

Warm Up
10 Minute AMRAP
1 Burpee
2 Kipping Swings
3 Ring Rows
4 Lunges
5 Air Squats
6 Sit Ups
7 Russian KB Swings 10#
8 KB Deadlift
9 Broad Jumps
10 Toe Touch To Back Bend

Skill
KB Sumo Deadlift High Pull
*Start everyone with 10# and only go up if form is perfect.

WOD
8 Minute AMRAP
5 KB SDLHP
5 Situps w/ KB (If Possible)
5 Goblet Squats

3-20-14

Warm Up
3 Rounds
10 Jumping Jacks
10 Lunges
2 Cartwheels
10 Spidey Lunges
10 Air Squats

Skill
PVC Overhead Squats
*Up in weight only if form perfect

WOD
10 Minutes
5 OHS
10 Knees To Elbows
20 Sit Ups
100m Row

Paleo Pizza

Ingredients:
2 cups cooked and shredded cauliflower (about a whole head of cauliflower) til it looks like shredded cheese
2 eggs beaten
2 tbsp almond flour, or almond meal, whatever
2 tbsp coconut flour
1/2 tsp baking powder
1/2 tsp garlic powder
sauce and toppings of your choice (my choices are paleo friendly meat sauce, sauteed spinach, onions and mushrooms, and pepperoni)
Directions:
- steam up your head of cauliflower, place into the food processor
- preheat your oven to 350
- after running all the cauliflower through your food processor, place in a mound on a clean and dry kitchen towel (or a dishcloth… either way works. just has to be sturdy). wrap up all the cauliflower and wring out excess water from the cauli. there’s gonna be a lot of water. like A LOT of it. just keep wringing it out until you end up with what looks like a little mound of dough that sticks together
- incorporate all other ingredients in with the cauliflower, mix well
- divide mixture into two parts, place on a baking sheet lined with parchment paper, and spread out to two 1/4 inch thick circles
-bake for about 30-45 minutes. i know that’s a big window of time. just depends on how much water was left in the cauliflower. I typically leave it in the oven for about 35 minutes after excessively removing water from the mash. take out of the oven and let sit for about 15 minutes so that the crust has time to settle together and doesn’t fall apart when you try to remove from baking sheet
-put all your toppings on top, throw back in the broiler for a few minutes (2 or 3), remove from oven, cut up, and chomp away

this will make two pizzas, double or triple the recipe to be able to stash some away for later. recipe will feed 2 bigger appetites or a sharing and caring family of 4.

Warm Up
:45 on/ :15 Transition

Sit Up
Superman
Air Squat
Lunges

Skill
Partner
3x3 Deadlift
3x3 DB Thruster

WOD
14.3 ish
Partner (Alternate Rounds)

10 Minute AMRAP
10 Deadlifts (Same Weight whole time)
10 Box Jumps

3-18-14

Warm Up

3 Rounds

5 Burpees 

5 Ring Rows

Skill

3 Rounds

Max Top Of Dip Hold (Rings or Bar)

Max Handstand Hold (Wall) HS Hold or Wall Walk Hold

WOD

3 Rounds

100m Row

20 Lunges

-2 Minute Rest-

3 Rounds

10 Box Jumps

:30 High Plank Hold

-2 Minute Rest-

500m Row

Happy Pi Day!

Warm Up
Level 1 banner with a partner alternating each movement


Skill
4x200m Row
Rest 2 Minutes between each

WOD
Partner
21-15-9
Deadlift
Box Jump
*Alternate rounds with partner
Person 1 does 21 Deadlifts
Person 2 does 21 Deadlifts
Person 1 does 21 Box Jumps
Person 2 does 21 Box Jumps
Etc...