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USDA-My Plate

Posted by Shirley Brown : Monday, Jun 06, 2011

Choosing the right food to eat can be challenging. Especially when we are surrounded by lots of unhealthy choices. The new USDA's My Plate gives us a visual of what our plate should look like at every meal.

Below you will see the evolution of the food pyramid. Though I’m not a huge fan of grains or dairy, I’m very happy to see that they are recommending half of our plate be filled with fruits and vegetables! Lets start filling our plates with more green things!

Family Feud is this Saturday June 11th, from 12:00 pm-1:30 pm. The whole family will have the opportunity to show how fit they really are. This event will take the place of our regularly scheduled kids classes. Make sure to email .(JavaScript must be enabled to view this email address) to RSVP! We are looking forward to seeing you all there!

old usda food pyramid
new food pyramid

Today's Skill
Partner Box Jump and Squats

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
Partner Workout
20 Box jumps (alternate person)
50m Run
15 Sit ups (high 5 partner)
20 Squats alternating with bean bag toss

Today's Game
Freeze Tag

Invest In Their Future

Posted by Becca Borawski : Thursday, Jun 02, 2011

A recent study published in Acta Paediatrica reported that a lack of activity even in young children can have an impact on their cardiovascular health later in life.

"The study in 223 eight to11 year-olds in Sweden found that those who were less active had a higher 'composite risk score' for heart and circulatory disease. This score also took into account their blood pressure, resting heart rate and body fat."

You can read the full article at

When you are sorting out your busy schedule and choosing activities for your children, remember that what you do today DOES have an impact on their futures. Not only would you be teaching them good healthy habits by keeping them active and eating well, but you are literally investing in the health of their bodies and the longevity of their hearts.

Shannon and Lucas.

Today's Prodigy (Teens) Workout
8 rounds, for time:
10 squats
Broad jump across room
10 push ups
Broad jump across room

Today's Weightlifting
Shoulder Press

Doing It Alone

Posted by Shirley Brown : Monday, May 30, 2011

Imagine yourself as a seven year old kid. Let’s pretend you live at home, but have no parents or siblings. Everyday you must get yourself up, dress, eat breakfast, pack your lunch and make your way to school. When the school day comes to an end you make your way home, do your homework, cook dinner, wash your clothes and get to bed.

This day doesn’t seem too bad, does it? What about bed time? As a seven year old kid, choosing the appropriate bed time could be a challenge, especially when the TV and computer have only one user, YOU. Who is doing the grocery shopping and who is paying? How do you decide what to buy? What about daily exercise, homework help, emotional support and friendship? The list could go on and on. There are endless choices and tasks that need to be done throughout the day and making the right choice is challenging. We all need support, no matter what stage or age of life we are in.

Now, imagine you are the parent of the seven year old I described above. What will you do? Most of you give your children shelter, food and love. Don’t get me wrong, these are necessary. But, do you give them the most healthful food choices, so that they can thrive? Unless we educate our kids on what’s good, bad, healthy or not, they don’t know. Take a moment and look at how you are supporting your child. Make sure you are giving them all the resources, education and support they need.

A friendly game of Farmers and Lumberjacks

Today's Little Champs and Champs Workout
Get outside and PLAY

CFLA Kids Presents “Family Feud”

Posted by Becca Borawski : Thursday, May 26, 2011

On Saturday June 11th at 12:00pm there will be a showdown! Who has the fittest family? We will find out!

Students of CFLA Kids -- bring your parents!
Students of CFLA -- bring your kids!

The workout will be a team style workout and families will compete against each other to find out who is fittest...and there will no doubt be a lot of silliness and fun involved, too, since it IS the Kids program!

...but watch out, our Kids are FIT and they've been doing CrossFit for a while. Parents will need to be on theirs toes to keep up with our Future Firebreathers!

Date: Sat. June 11
Time: 12:00-1:15pm
Where: CFLA

Please RSVP to .(JavaScript must be enabled to view this email address) to reserve a spot for your family!

Jack and the rest of the Bentley Family love CrossFit LA so much they even celebrated his birthday here!

Today's Skill
Push Ups

Today's Workout
CFLA Kids Baseline
250m Row
25 Squats
20 Sit Ups
15 Push Ups
10 Jumping Pull Ups

Today's Game
Draw yourself doing your best Baseline!

Use It or Lose It

Posted by Shirley Brown : Monday, May 23, 2011

Learning a new skill can be challenging, but with practice and persistence it gets easier. For instance -- the squat. It’s one of the most basic movements here at CrossFit LA Kids. In some countries children grow up squatting as part of their culture, but that is not the case here in the U.S. where many of us must be taught how to squat correctly. In addition, as we age the squat becomes more difficult because flexibility decreases.

For these reasons we squat frequently in CrossFit LA Kids class. In fact, May’s “Skill of the Month” is the squat! You will see us squatting in many classes over the next few weeks. Remember new skills take lots of practice to get them right. Keep on squatting!

Kids PR Day (123 of 286)
Jack finishing a perfect squat

Today's Skill
Shoulder press and Burpee broad jump

Today's Workout
As Many Rounds As Possible in 10min
Down and back Burpee broad jumps
15 Sit ups
10 Shoulder press
Run to tree and back

Today's Game
CrossFit Tic Tac Toe
1st Row 5 box jumps
2nd Row 5 push ups
3rd Row 5 squats

Dealing with a Picky Eater?

Posted by Becca Borawski : Thursday, May 19, 2011

Do you have a picky eater at home? Exhausted by the meal-time battle of getting your little one to eat something? Are you wondering if it's possible for your child to live on crackers and cheese alone? Here are a couple great blogs for you to check out with some practical hands-on advice that you can put to work today. Make meal time enjoyable for EVERYBODY.

The Do's and Don't of Feeding the Picky Eater

Eight Ways to Encourage Healthy Eating Habits in Kids

Meal-time at our recent CFLA Kids birthday party!

Today's Skill
Box Jump

Today's Workout
30 seconds at each station:
(rounds like Fight Gone Bad)
Box Jumps
Tire Flip, with Hop
Bench Dips
Jumping Pull Ups

Today's Game
Clean the Yard

May 21st - Schedule Change

Posted by Shirley Brown : Monday, May 16, 2011

Saturday May 21st CFLA kids classes will be pushed back two hours:

Little Champs - 2:00-2:45pm
Champs - 2:45-3:30pm

This Saturday, CFLA will be having our Whole Life Challenge Finals. The event wraps up eight weeks of "challenging" yourself. Each day required participants to carefully watch what they put in their mouth, exercise at least ten minutes, stretch and supplement their diet with fish oil. Points were earned daily and logged online. There were also weekly challenges they could earn points from, ranging from sleeping a full seven hours per night to cutting back on television.

Our very own Isabella took part in the challenge and has changed her eating and exercise habits to get healthier. This Saturday she will celebrate and continue to live a healthy life!

What do you in your life that is a challenge?


Today's Skill

Today's Workout
As Many Rounds As Possible in 10min
100m Row
100m Run
10 burpees

Today's Game
Farmers and Lumberjacks

Let’s Move!

Posted by Becca Borawski : Thursday, May 12, 2011

As part of First Lady Michelle Obama's "Let's Move" program, Beyonce recently put out this dance video. The steps are easy to follow and definitely get you moving! Do you have some kids in your house that are reticent to move? Plop them down in front of this video and see what happens.

Today's Skill
Indian Run, with Medicine Ball

Today's Workout
As many rounds as possible, in 10 minutes:
6 Birdpickers
150m Row
12 Push Ups

Today's Game
Dragon Tails

Activity and Education

Posted by Shirley Brown : Monday, May 09, 2011

Kids bodies benefit from exercise, but what about their brains? Does exercise have an effect on kids academics and their classroom behavior? In high school I remember admiring the kids I thought "had it all". They were smart, popular and athletic. These kids were the ones to receive the scholar athlete awards. These awards were based on keeping a specific minimum GPA as well as performing well on the athletic field or court. Did these kids happen to be smart and athletic, or was it the athletics that allowed them to better focus on school and keep up their grades? Studies have shown that kids are more calm in the classroom after exercise and their brains have the ability to function better directly after exercise. Check out this article and video in the CrossFit Journal on kids, activities and the classroom.

Maybe you should try bringing your homework to the gym next time?


Today's Skill
Chair sit or L-sit

Today's Workout
As Many Rounds As Possible in 10min
10 Thrusters
10 Superman’s
Run to tree and back

Today's Game
Red Light, Green Light

Not Just Working Out

Posted by Becca Borawski : Thursday, May 05, 2011

CrossFit LA Kids isn't just about running around and getting sweaty. It's also about reading comprehension and communications skills. We work with the kids on weekly vocabulary words related to all aspects of health, fitness, and good sportsmanship. We sit down and talk about the word each Monday and then discuss it as it comes up throughout the week, during our workouts. At the end of each class we also log in our Success Journals. This means sitting down, talking through what we did in class, and writing it all down. We talk about the hardest parts, our favorite parts, and what new things we learned. Doing this helps the kids to look back, analyze and take some time to be thoughtful about their actions and accomplishments.

...and of course, we hand out stickers, too. wink

Hannah writes in her Success Journal at the end of class.

Today's Skill
Deadlift - "Angry Gorilla"

Today's Workout
"Lil Diane Plus"
Shoulder Press

Today's Game
Freeze Tag

Why CrossFit for Kids?

Posted by Shirley Brown : Monday, May 30, 2011

If you are reading this you are either: A: Involved with CrossFit Kids or B: Curious about CrossFit Kids. If you have ever watched adults CrossFit it might look like throwing some heavy weights around and pushing yourself to near exhaustion. Let me tell you, it’s not the same for the kids. Yes, we push them, but there are no heavy weights and the kids are smiling the whole time.

We all know childhood obesity is on the rise, and kids nutrition is not quite where it should be. CrossFit Kids plays an active role with your kids and their health. Your child will learn an appreciation for movement, because we make exercise fun. Every class starts with a warm-up, then we learn a skill, complete a workout and then play a game. Your child is constantly interacting with others and learning new skills.

Each class your child is getting stronger and healthier by training balance, agility, speed, power and coordination. According to Coach Glassman (The founder of CrossFit), these are some of the trainable physical skills that CrossFit can develop. If your child plays a sport, all of these are necessary for them to be a better athlete. If you need to get your kid off the couch or computer, this is one awesome way to get them moving.

At CrossFit LA Kids each child gets attention and recognition. We not only train them physically, we teach them responsibility, accountability and talk nutrition. Every day is a little different and we encourage your child to share and bring friends. Your child will leave with more confidence knowing they can do anything inside and out of the gym.

So drop by and give us a try!

Kids PR Day (19 of 286)

Today's Skill
Wall Balls and Jumping Rope

Today's Workout
AMRAP 10min
10 Wall balls
10 Sit ups
50 Rope Skips

Today's Game
Musical Medicine balls

Teen Classes - Coming Soon!

Posted by Becca Borawski : Thursday, Apr 28, 2011

I am happy to share that our Teen Program will be starting up soon! We are aiming to start with a once per week class sometime toward the end of May. If you have children, or know of friends with children, between the ages of 13-17 who would like to do CrossFit, please let me know! We have not chosen a specific day and time yet, but it most likely will be a weekday in the late afternoon. More information will be coming in the next couple weeks!

Teens from Crossroads doing a CrossFit Kids workout.

Today's Skill
Thrusters and Pull Ups

Today's Workout
Sit Ups

Today's Game
Farmers & Lumberjacks

Getting Zzzzzzzzz

Posted by Shirley Brown : Monday, Apr 25, 2011

Rewind 20 years, 6:00am the alarm goes off. My mother was out of bed and into the shower. Next, she attempted to wake my sister and I. In an effort to wake us, my mother would crank up the music, start cooking and yell the occasional get out of bed threat. I remember never wanting to get out of bed. This happened most every morning, despite what time I went to bed. Sound familiar? It might be because sleep, just like food and water is necessary for the growth and health of our children. Lack of sleep can lead to irritable, unfocused and even sick children. But how mush sleep is enough?

From infant to teens the amount of sleep needed is varied. Studies have shown that as children get older they require less sleep, it’s a good thing because as children age, their commitments and activities increase. Getting enough sleep is challenging because most kids I know are up and off to school before 8am. Parents and children alike know when the school bell rings the day is not over. Most kids are off to sports practice or another extracurricular activity. Afterward, kids still must make time for homework and dinner. In order to get the required amount of sleep, to bed they must go. Kids sleep needs vary depending on age. Check out this Link on Kids health for specifics and your child.

Who's sleepy?

Today's Skill
Arch and Hollow

Today's Workout
5 rounds:
10 arch rocks
10 squats
10 hollow rocks
10 push ups
Run to Tree

Today's Game
Egg on a stick

Organizing the Little Ones

Posted by Becca Borawski : Thursday, Apr 21, 2011

Just because we don't starting teaching CrossFit to kids until the age of 5, doesn't mean we've forgotten that many of our students have younger siblings. Part of what we teach in CFLA Kids is responsibility and accountability. This is something parents teach at home through chores and other household duties. Taking on chores can start as early as the age of 2, helping kids learn how to care for themselves and the space around them. Learning how to put toys away and set the table is also a great way to practice vocabulary, spacial awareness and object identification.

For tips and tricks on organizing the little ones, check out this great article from one of my favorite blogs, Uncutterer - Teaching Toddlers About Organizing

Lucas loves the rope climb!

Today's Skill
Walking Lunge

Today's Workout
As many rounds as possible, in 10 minutes:
10 walking lunges
10 sumo deadlift high pulls
50m run

Today's Game
CrossFit Concentration

Traveling with Kids

Posted by Shirley Brown : Monday, Apr 18, 2011

I don’t travel much, but do enjoy it. It’s usually the destination that’s of enjoyment, but getting there is fun too. When I was younger, I would find it so exciting to hop on a plane, always in anticipation of my favorite in flight snack; ginger ale and pretzels. As an adult, I still find flying fun, but my food choices have changed and the flight food doesn’t excite me.

Last week I went up to Oregon to visit family and friends. While on my trip it got me thinking more about travel, kids and food preparation. One of my day trips was to the tulip fields to meet my friends and their children. As we sat down for lunch, some ordered food from the vendors (french fries and quesadillas), others had packed their kids lunches (fruit, crackers and granola bars). The kids ended up eating a mix of packed lunches and vendor food. With childhood obesity on the rise and food being a topic of interest, what we feed our kids on the go is important. When I travel I’ll often bring fruit, some nuts, and Paleo kits. If I know I am going to be at a close friend or family member’s house I'll often stop at a grocery store and get foods like eggs, vegetables and lunch meat that require little to no preparation. This is because most of the food choices we are surrounded with aren’t that nutritious. Pretzels, french fries and hot dogs are some of kids favorite foods, but, we all know these foods aren’t good for our children.

So, what's my challenge to you? Find healthy, kid friendly foods that travel. Take the extra 20 minutes the night before. Chop some vegetables and apples, grab some cheese sticks, lunch meat and an ice pack, and throw in some nuts and water bottles. What healthy foods do you pack for your kids?

kids in tulips
Healthy colorful kids

Today's Skill
Thruster review

Today's Workout
Lil Jackie
500m Row
30 Thrusters
20 Pull ups

Today's Game
Build a fort and move it

A Different Kind of Family Health

Posted by Becca Borawski : Thursday, Apr 14, 2011

Family health isn't just physical health, it's also mental health. They have a direct relationship with each other. When we care for one, the other benefits. And when we do not care for one, it has an impact on the other. This is true within the family unit, too. If one of us is stressed out, it effects the whole family. So, if we work together as a unit to be healthy, mentally and physically, we can raise each other up.

Sometimes we don't realize we have gone off track with our habits and our behaviors. We get stuck in ruts and patterns. One of my favorite blogs, Zen Habits, recently posted an article about this very state and gave some ideas on how to break your family out of those ruts. Do you think it's time to perk up your family? Then check out this article -- 5 Simple Ways to Reboot Your Family

Mina practices her headstand.

Today's Skill
Plank and Push Ups

Today's Workout
Pick 2 events off the leaderboard -- try to set a new personal record!

Today's Game
Musical Medicine Balls

Getting Outside

Posted by Shirley Brown : Monday, Apr 11, 2011

CrossFit LA Kids spends most of our playtime inside the gym. We do take the occasional run to the tree and back, but the majority of what we do is inside. As spring shows itself more, so do the options of getting outside. It is also a great opportunity for getting together with friends and family. I personally love walking, hiking and dining outside. Living in Southern California allows us many opportunities because of our wonderful weather and the landscape we are surrounded with. My goal for you: Get outside and play! Here are few examples of things you and your family can do outside:

Go to the Beach:
• Beach volleyball
• Boogie board
• Fly a kite
• Surf
• Swim
• Walk

Go to the mountains:
• Camp
• Hike
• Picnic lunch
• Take pictures

Go to the park:
• Have a BBQ and invite your friends
• Play a game: freeze tag, relay races or scavenger hunt
• Play on the jungle gym
• Ride a bike

I hope this list gives you a few ideas of outside activities. Now get outside and get your body moving and have fun!

Isabella running outside!

Today's Skill
Parallel bars

Today's Workout
Deck of Cards
Diamonds=push ups
Clubs=sit ups

Today's Game
Freeze Tag

Visitors from Crossroads!

Posted by Becca Borawski : Thursday, Apr 07, 2011

Thank you and congratulations to our visitors from Crossroads School! We recently hosted a special private class for a group of about fifteen athletes from Crossroads. They got a taste of what CrossFit feels like and a better understanding of how it could benefit them in their sports.

If you have a team or a class that you would like to bring on a field trip to CrossFit LA, let us know! We can arrange private classes for your group and in support of your goals. Just email .(JavaScript must be enabled to view this email address)

CrossFit LA Kids meets Crossroads!

Today's Skill

Today's Workout
As many rounds as possible, in 10 minutes:
200m Row
15 Box Jumps
15 Bench Dips

Today's Game
CrossFit Tic-Tac-Toe

Food For Your Kid

Posted by Shirley Brown : Monday, Apr 04, 2011

With all this talk about ADHD and diet I wanted to share a recipe with you all. I love to cook and I really love to eat. So, a while back I decided that I wanted to cook food that, one, I knew all the ingredients in and two, was good for me! So, the journey in the kitchen began. I've always talked about having a cookbook and that is in progress, but for now my partner and I have a food blog with tons of recipes to inspire you and get you in the kitchen. How about trying one out this week?

Tasty Turkey Meatballs

Preheat oven to 350

What you will need:
1 package ground turkey (about a pound)
1/2 red onion-chopped
1/4 c ground almond meal
1 egg
2 tsp cumin
1/2 medium sized jalapeño chopped (seeds are your choice-they make it hot)
1 tsp salt
1 tsp pepper
1/8 cup fresh cilantro
1 tps cinnamon
1 tsp salt

for topping:
1 large yellow onion
olive oil
Trader Joes-salsa verde

Slice yellow onion and put in fry pan with 2 tbs olive oil, leave on low heat and cook until golden brown and soft. Stir occasionally taking care not to let them burn.

In a large bowl combine ground turkey, all seasonings and other ingredients (no salsa verde). I recommend mixing with hands to really get all the flavors blended together. Once combined, shape into 1 inch balls and place in 9x13 baking pan(not touching) and cover with foil. Bake for 15-20min. They should be firm, and juice runs clear.

Serve topped with onions and salsa verde!

Kids Running Amok?!

Today's Skill
Pull Ups

Today's Workout
Pick 2 Personal Records to work on

Today's Game Freeze Tag-unfreeze your partner by crawling underneath them

Good Food Can Help Autism?

Posted by Becca Borawski : Thursday, Mar 31, 2011

Another thought provoking article from Food Renegade. Last week I posted an article where Food Renegade discussed a study revealing that improved diets can help alleviate ADHD. Well now this week they have an article discussing the link between unhealthy eating, and specifically unhealthy digestive systems, and autism.

Food Can Help Reverse Autism Effects

Isabella and Tim, post Tug o' War.

Today's Skill

Today's Workout
As many round as possible, in 10 minutes:
8 Bench Dips
10 Deadlifts
12 Knee Ups/Knees to Elbows

Today's Game
Tug O'War

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