School Lunches

In our society we have the opportunity to literally eat something new with every single meal throughout our entire lives. Granted you’d have to be one heck of a cook pull that off or rich to afford eating out that much, but you could do it.

It doesn’t seem like a good idea to me, though, especially if you have children. Setting kids up with expectations of such variety might just set them up for failure later. When they no longer have their parent’s to support their eating habits, they will turn to fast food and packaged foods to keep up with their need for variety.

Not to say that variety is bad – definitely not – but there is a level at which it just becomes extreme.

Here are a couple meal ideas for your kids lunches.  Variety is good every once in a while, but don't feel like you have to come up with something different every day. Each day try to include a meat, fruit and/or vegetable and a source of fat in every meal (i.e nuts, seeds, avocado, oils).  Olive oil is one of the best oils to use.  A little bit goes a long way when cooking and it is one of the healthiest oils.  It adds so much flavor and texture to foods.  One of my favorite things to make are roasted vegetables.

Lunch Box 1
As the weather begins to turn cold and we try to fend off illness, one of my favorite things is chicken soup.  I will cut up some chicken breasts and some vegetables, throw them in a crock pot overnight and the next day you have multiple meals ready for the rest of the week.  The chicken will just fall apart and you have natural broth from the juices of the chicken and vegetables. Slice up some cantaloupe and avocado to go with the soup and add lime juice to the soup for flavor and the avocado to keep from turning brown.  Mmmm mmm! 

Lunch Box 2
Sliced Turkey Breast
Orange
Banana Chips-Slice a banana coat with olive oil and bake in the oven on a cookie sheet until brown and crispy.  This is an awesome replacement for potato chips and is much healthier!


Warm Up
Obstacle Course


Skill 
Sumo Deadlift High Pull (SDLHP)
Dips

Partner WOD
3 Rounds
1 Min on each station then switch with partner


SDLHP
Sit Ups
Box Jumps

Coordination

Coordination refers to your ability to use your body in several ways at once. This is acheived through practice and repetition of movement. This is why we do certain movements like the air squat and pushup every class in order to create muscle memory. CrossFit Kids seeks to develop body control early in life, thereby preparing our children for the challenges they will face in sport, play and (eventually) work. A good example of coordination can be found on the swings at your school's playground.

Imagine yourself seated in the swing. Now think about what you must do in order to make the swing move. You begin by leaning your chest forward. At the same time, bend your legs back and pump your arms. Immediately begin your backward movement. Lean back in the swing, throw your legs out in front of you and pull the chains back with both hands. Now, lean forward again, bend your legs back, pump your arms. And so on you go until you've gained enough back and forth momentum to get that "flying" feeling that makes you love to swing.

Remember how long it took you to be able to perform all those movements together? The day when you finally didn't have to ask your mom or dad to push you on the swing? That day happened because, after a great deal of practice, you were finally able to move your body in several ways at once. In other words, your coordination improved. Does this sound like any particular crossfit movement? The kipping pullup perhaps?!

Warm Up

3 Rounds

50m Sprint

Shuttle Run

10 Air Squats

50m Sprint

Box Jump Snake

Monkey Bars

Skill

Manmakers

Pull Ups

WOD

5 Manmakers
10 Squats
5 Push ups
10 Squats
5 Rows
10 Squats
5 Deadlifts
10 Squats
5 Hang squat cleans
10 Squats
5 Presses
10 Squats
5 Manmakers