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What Are You Doing to Help?

Posted by Shirley Brown : Monday, Mar 28, 2011

With childhood obesity on the rise, I often wonder what we can be doing to help. The list below is from the American Academy of Pediatrics website. It suggest things we can be doing RIGHT NOW to help prevent and treat childhood obesity.

The scientific community agrees that each one of the following can positively impact overweight and obesity in children and/or adolescents.
-Eat 5 fruits and vegetables per day
-Get 1 hour of physical activity a day (does not need to be consecutive)
-Limit screen time to less than 2 hours a day
-Limit consumption of sugar sweetened beverages
-Eat breakfast daily
-Switch to low-fat dairy products
-Regularly eat family meals together
-Limit fast food, take out, and eating out.
-Prepare foods at home as a family
-Eat a diet rich in calcium
-Eat a high fiber diet
-Breastfeed exclusively until 6 months and maintenance of breastfeeding after introduction of solid food until 12 months of age.

How many of these are you doing?

Lydia is focused

Today's Skill
Ring Rows

Today's Workout
As Many Rounds As Possible in 10min
10 Ring Rows
12 Walking Lunges
50 Rope Skips

Today's Game
Max Sit Ups in 1 min
Max Squats in 1 min

ADHD Caused By Food

Posted by Becca Borawski : Thursday, Mar 24, 2011

From the nutrition blog Food Renegade:

A study published last month in the British medical journal The Lancet indicated that in at least 2/3 of all ADHD cases, food sensitivities were the cause. Pause for a moment and think of what this means. 64% of the kids out there being dosed with toxic pharmaceutical drugs to treat ADHD simply don’t need them! This number is monumental. In the U.S. alone, that represents an estimated 5 million children.

Gluten, lactose, artificial ingredients and a host of other things can trigger negative responses in our bodies. One of the many ways these sensitivities manifest is through afflictions like ADHD. Mood disorders in adults can sometimes be linked to food sensitivities as well. Think about it, if your guts are not happy, if they are inflamed and the balance of chemicals in your body is off right at the start, at your very engine, then other systems in your body are bound to derail, as well.

For the full article, including ideas on how to halt and reverse the effects of food sensitivities, click here.

Kids PR Day (70 of 286)

Today's Skill
Medicine Ball Squats, Deadlifts, and Push Ups

Today's Workout
As many rounds as possible, in 10 min:
With a medicine ball -
10 Squats
50m Run
15 Deadlifts
50m Run
10 Push Ups

Today's Game
CrossFit Concentration

Making a Difference

Posted by Shirley Brown : Monday, Mar 21, 2011

Children are one third of our population and all of our future. ~Select Panel for the Promotion of Child Health, 1981

I was doing a little research for quotes for children and stumbled upon this one. Interesting to think at that time (1981), children were one third of the population. This third needs our attention, love, guidance, friendship, parenting and coaching. If you have an interest in our future, get out there and work with them. Many kids have parents that are truly involved in their life, but many could use someone that goes that extra step and shows they care. There are tons of volunteer opportunities out there in which some child is dying for your attention. I challenge you to get out and make a difference.

Here are a few organizations to look into:
Michelle Obama's Let's Move campaign-fights childhood obesity.
Shane's Inspiration-creates playgrounds for ALL children to play together.
Reading to Kids-encourages underserved kids to read!

Who is guiding this Superwoman?

Today's Skill
Agility work

Today's Workout
250m row
25 squat
20 sit ups
15 push ups
10 pull ups

Today's Game
Monkey in the Middle

Free Month of Class?

Posted by Becca Borawski : Friday, Mar 18, 2011

That's right -- a free month of CFLA Kids class! How do you get this? Well, if you are a current member and you bring a friend to class...AND your friend signs up for a membership YOU get a free month! This opportunity is good through April 15th. Consider it our way to cheer you up during the tax season! If you would like to bring a friend to class, just drop us an email and let us know -- .(JavaScript must be enabled to view this email address) -- and we can make it happen!

Kelsey stops for a photo-op.

Today's Skill
Front Squat

Today's Workout
As many rounds as possible, in 10 min:
Bear Crawl to cone: 15 front squats
Crab Walk to cone: 10 supermans
50m Run

Today's Game
Farmers & Lumberjacks

Sharing With Your Friends

Posted by Shirley Brown : Monday, Mar 14, 2011

CrossFit LA Kids is fun. And really, that's what its all about. Here at CrossFit LA Kids we want your kids to have as much fun as possible and learn to LOVE exercise and fitness. My goal is for the kids in this program to want to continue to exercise and be active their entire life. The habits they are forming now can and will stick with them. I started working out when I was 14 and at 31 I'm still doing. It's now part of my life. Of course there are days in which I don't exercise, but my life involves being active, takings classes and being aware of my health.

I've found the more you can enroll the people around you in what you are doing, the more likely it is that it will stick. So, get your kids moving, tell their friends and help spread the word. We love having friends come and take class- just drop us a note and let us know. Also come to class a few minutes early so we can get everything squared away.

jack having fun climbing

Today's Skill
Hollow body position
Plank up review

Today's Workout
500m row
10 Thrusters
10 Plank ups
10 Deadlifts

Today's Game
Clean the yard

Food for Kids—Healthy and FUN??

Posted by Becca Borawski : Friday, Mar 11, 2011

It's the age-old battle with children - how to get them to eat healthy? Sometimes we're just happy when they eat! Other times we try to figure out ways to make healthy food more appetizing...but really, what can really be done about the un-fun nature of broccoli?

So how does this sound -- an afternoon with your kids, building pizzas, having run together as a family...AND the pizzas are healthy and grain free! Quality time together and quality food. Sounds like a great weekend afternoon project to me!

Check out this blog from Food Renegade for a recipe for Coconut Flour Mini Pizzas. Show your kids just how FUN and HEALTHY food can be at the same time!

Kids PR Day (139 of 286)
Austin landed a MIGHTY broad jump at our PR day.

Today's Skill
Parallel Bars

Today's Workout
As many rounds as possible, in 10 minutes:
30 Rope Skips
10 Push Press
15 Squats

Today's Game
Build a Fort & Move It

Monday Updates

Posted by Shirley Brown : Monday, Mar 07, 2011

Just a reminder that this Saturday, March 12th, kids classes will be pushed back 2 hours and will be starting at 2pm instead of 12pm. CrossFit LA is having The 330 Challenge Finals that day, feel free to stop by and check out the action before heading to kids class! Future Fire breathers be ready!

Kids PR Day (245 of 286)
Austin in Awe

Today's Skill
Rope Climbs and Anchors

Today's Workout
5 burpess
10 squats
15 sit ups

Today's Game
Musical Medicine Balls

What Is This Feeling In My Muscles?

Posted by Becca Borawski : Friday, Mar 04, 2011

It can be a little confusing to have sore muscles when you're a kid. You've probably never been sore might not even have sweat very much suddenly you're soggy and breathing hard and you're not sure what's happening. Then the next morning, you go to get out of bed and everything hurts! What's happening?

A lot of children experience this confusion when they first start exercising or playing sports with intensity. Let your children know that keeping moving, stretching and drinking water will help them feel better. Also, let them know this is totally NORMAL, there is NOTHING wrong with how they are feeling. In fact, it just means they worked really hard!

We, as coaches, are also here to chat with the kids about this...or any other issue that may come up for you and your children in regards to their health and fitness. Please encourage them to come to us with questions. We are eager to help them out and provide guidance and support.

Isabella is in charge!

Today's Skill
Wall Ball

Today's Workout
5 rounds:
50m run
15 box jumps
15 wall balls

Today's Game
Tug o' War

Monday Funday

Posted by Shirley Brown : Monday, Feb 28, 2011

Thank you to all of you who brought a friend on Saturday! We had an amazing month and continue to grow as a program. If you didn't get to bring your friend, no worries, bring them to the next one. Sharing the fun is what it's all about.

Hannah flipping tires

Today's Skill
Flexed arm hang
Wall sit
Plank hold

Today's Workout
Station 1:
30 Rope skips & 10 squats
Bear crawl to other end of gym
Station 2: 10 push ups
Crab walk to other end of gym

Today's Game
Burpee broad jump races

Working Together

Posted by Becca Borawski : Thursday, Feb 24, 2011

"Do we have to do it with a partner?" is a question I sometimes hear when we do team and partner workouts. And the answer is, "No, you GET to do it with a partner!" Quickly after we begin the workout, the kids realize not only can they accomplish a lot more work with a teammate, but they also have more fun and can encourage each other. They take to it right away and I am always amazed and impressed by the strategies they think up together.

Getting practice working with others, communication, and accomplishing a common goal. Hmmm....that sounds like some pretty useful stuff!

Sarah, Jack and Lucas demonstrate good teamwork!

Today's Skill
Birdpickers and Toy Soldiers

Today's Workout
As many rounds as possible, in 10 minutes:
10 Push Press
15 Front Squats
10 Alternating Superman

Today's Game
Build and Move a Fort

Reminder: Bring a Friend Day at Clover Park-This Saturday!

Posted by Shirley Brown : Monday, Feb 21, 2011

This Saturday February 26th is Bring a Friend Day. Grab you kids and friends and don't forget to head to Clover Park this Saturday. We will be meeting at the park at our regularly scheduled times for class. You won't miss us in our CFLA kids shirts! I'm looking forward to a great workout at the park and to seeing you all there.

200m run anyone?

Todays Skill
Tire flips

Today's Workout
3 rounds
10 Lateral bridges each side
15 Deadlifts
20 Box jumps
50m run

Today's Game
CrossFit concentration

Remember Your Success Journals!

Posted by Becca Borawski : Friday, Feb 18, 2011

This is a reminder to all students (and parents!) to remember your Success Journals when you come to class. Just like your tennis shoes, your jump rope, or our dumb bells, your Journal is an essential part of your equipment and your learning process here at CFLA Kids. Logging in our journals helps us remember vocabulary, acknowledge progress, and celebrate new achievements! In addition, there are those rewards for attendance, too -- don't want to miss out on those! So, please remember your journal, and if by chance you have misplaced it, please speak with your coach about getting a replacement.

Jack and Sarah records their scores on the whiteboard.

Today's Skill
Balance Beam

Today's Workout
As many rounds as possible, in 10 minutes:
50m Run
8 Deadlifts (DB or KB)
10 Bench dips
12 Knee ups

Today's Game
Drawing! Draw yourself in a chair sit.

Love Your Heart

Posted by Shirley Brown : Monday, Feb 14, 2011

Today is Valentine's Day. Happy love day to you all. Today, I challenge you to show your heart you love it. If you are reading this you probably have some interest in its health. Todays challenge: Move More. Your heart loves nothing more than beating hard and being challenged. This is exactly what is going to make it stronger and live longer. My challenge is 30 burpees! Remember: We Love Burpees! <3

sisterly love

Todays Skill
Turkish Get ups

Today's Workout
As Many Rounds As Possible
With a Partner
20 squats
20 push ups
60 rope skips

Today's Game
Clean the Yard

What’s In That School Lunch?

Posted by Becca Borawski : Friday, Feb 11, 2011

Do you know what is in the lunch food served by your child's school? Does your child eat the school food, or do they pack a lunch? Would you allow your child to eat the school food? Check out this article from Food Renegade. It is a call to action to all of us, especially parents, to do something to make change in the food presented to our children in the school systems.

Here's an excerpt:

"Most schools don’t serve fresh foods, but rather meals made from highly processed components that arrive frozen from manufacturers around the country, who frequently make their products specifically to conform with school meal requirements.

Margo Wootan of the Center for Science in the Public Interest, a key lobbyist on school food matters, recently told The Washington Post that judging the guidelines in terms of food quality, as opposed to health measures, is a “foodie” concern. But of course the quality of food does matter if you want kids to eat it, and if you’re trying to teach children the difference between real food and the junk they are exposed to every day."

For the full article -- What Is In That School Lunch Anyway?

Kids PR Day (173 of 286)
Calvin puts it all out there on the row!

Today's Skill
Chair Sits & Plank Holds

Today's Workout
As many rounds as possible, in 12 minutes:
6 box jumps
6 pull ups
30 jumps, with jump rope

Today's Game
Build & Move a Fort

Bring a Friend Day-Feb. 26th

Posted by Shirley Brown : Tuesday, Feb 08, 2011

Bring a friend day is just around the corner on Saturday, February 26th. February's Bring a Friend Day is special because we are having a field trip and we are going to the park. That's right, we are headed to Clover Park for Bring a Friend Day. Our classes will run at their usual times, we will be outside and have full access to the whole park to run, jump, crawl and play in. Tell your friends and then bring them, be ready for an awesome day in the sunshine. Please RSVP to info at if you plan to bring a friend. We are looking forward to an awesome day at the park.

In other news CrossFit LA kids is growing. I want to introduce you all to our newest member Spencer.

Welcome to the family Spencer

Today's Skill
Arch and Hollow rocks

Today's Workout
Lil diane
21-15- 9
Shoulder press

Today's Game

Congrats - Proud Parent Award!

Posted by Becca Borawski : Thursday, Feb 03, 2011

Along with celebrating the accomplishments of our students at our PR Day on the 22nd, we also initiated an award for the grown-ups -- our "Proud Parent Award." The Proud Parent Award celebrates parents who consistently show enthusiasm in class, encourage practice at home, and support a healthy and active lifestyle with their children. We are excited to say, Cris, mother of Beanie and Izzy is our first Proud Parent Award recipient!

Kids PR Day (231 of 286)
Cris and her fan club!

Today's Skill

Today's Workout
As many rounds as possible, in 10 minutes:
10 Deadlifts
10 Push Ups
10 Sit Ups
50m Run

Today's Game
Red Light, Green Light

Making positive changes

Posted by Shirley Brown : Tuesday, Feb 01, 2011

Childhood obesity has tripled in the last 30 years, this in turn means more obese adults and increased risk for cardiovascular disease. In my mind it also means less productive and healthy people on the planet. I'm not trying to blame anyone, but how does this happen? Is it the video games, food, parents, school or government? How does a child become obese? Children are suppose to run around and play, keeping kids active is one way to get them more healthy but many of our children are not. How do we get them moving? If we continue to allow our children to be inactive and eat poorly I believe we are failing. Here at CrossFit LA kids we are working on getting kids moving and teaching them about nutrition and healthy eating. We are doing our part little by little. I wanted to recognize Michelle Obama and her campaign Lets Move . The Lets Move campaign focuses on four major pillars:

1. empowering parents and caregivers
2. providing healthy food in schools
3. improving access to healthy, affordable foods
4. increasing physical activity

These sound like great starting points, but we have got to get everyone enrolled. I am excited that the first lady is taking on the steps and feels it's her job to get our kids healthy. Way to go Michelle!

What I want to know is who is going to get involved, and what can you do to raise healthy kids?

Kids PR Day (284 of 286)
Mr. Brown showing a little faith

Today's Skill

Today's Workout
“Little Jackie”
500m Row
30 Thrusters
20 Pull ups

Today's Game
Red light green light

A Very Big Thank You!

Posted by Becca Borawski : Friday, Jan 28, 2011

As you all know, this past week's PR Day was a BIG success. The kids had a great time, the parents were proud, and the CFLA Kids staff...well, we could not have done it without them. Thank you in a BIIIIIG way to all the assistant instructors and volunteers who were on hand. Their commitment to the kids success and happiness made for an amazing day. Each and every one of them played a vital role and the day would not have been the same had they not been a part of it. THANK YOU!

Kids PR Day (228 of 286)
High Five!

Today's Skill
Mountain Climbers

Today's Workout
As many rounds as possible, in 10 min:
30 single jumps, with jump rope
20 mountain climbers
10 sit ups

Today's Game
CrossFit Concentration

Amazing Weekend

Posted by Shirley Brown : Monday, Jan 24, 2011

This Saturday was just AMAZING. If you didn't make it out for PR day, I would highly recommend you make it out for the next one to see just what our kids are capable of. Actually, they are all capable of so much more than what we saw this weekend, but it sure is nice to see small glimpse of it. I want to congratulate all of the kids who came out and stepped out of their comfort zone and participated in PR day! Way to go.

Friday classes are currently suspended starting THIS WEEK. There will be no more Friday classes.
CFLA Kids class days are Monday, Wednesday and Saturday!

CFLA kids PR day board Jan 22, 2011
Just a little preview of what happened this weekend

Today's Skill
Pull ups

Today's Workout
Pull Ups

Today's Game
Obstacle Course

Battle of the Toys

Posted by Becca Borawski : Thursday, Jan 20, 2011

Parents know, even if you are careful about what you buy your children, it adds up. They come home with things, they are given things, and it all builds up into a big potential mess in your home. How do you keep it under control? Check out this blog from a professional organizer with tips on how to keep toys in check and the family happy.

Here's an excerpt:

Underlying all of my tips is the proven principle that kids will eventually learn to put away their things if you provide an obvious place for the belongings and are consistent in teaching them how. Organization can go beyond giving the relief of having a neat playroom; it can encourage the kids to be more independent in finding their toys and picking up after themselves. They feel like big kids, and that is a huge help to parents. A little strategizing can go a long way toward a smoother, functioning household and leave more time for fun!

Calvin is focused!

Today's Skill
Jumping Rope

Today's Workout
Dress Rehearsal for PR Day!

Today's Game
Red Light, Green Light

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