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No Classes Today or Tomorrow

Posted by Becca Borawski : Friday, Sep 24, 2010

Remember due to our annual CrossFit LA Fight Gone Bad Fundraiser, there will be no Kids classes today or tomorrow. Enjoy the time and do a workout at home! Make an obstacle course out of your furniture!

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One idea for an obstacle course!


Focus

Posted by Becca Borawski : Wednesday, Sep 22, 2010

One of the mental skills we work on at CFLA Kids is focus. Focus is a skill that translates into everything we do out in the "real" world. At CrossFit, it shows up as being able to keep count, remembering sequences of movements, and remembering how to do movements. If I allow myself to get distracted, I might not remember what number I am on, or how to do the movement I just learned. We work every day with the kids, helping them focus their brains and their energy to the task at hand.

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Isabella writes her time on the whiteboard.


Today's Skill
Nutrition - Protein, Fat and Carbohydrates

Today's Workout
"Lil' Cindy"
As many rounds as possible in 10 minutes:
3 Jumping Pull Ups
6 Push Ups
9 Squats

Today's Game
Duck, Duck, Goose




Getting Out the Door

Posted by Becca Borawski : Monday, Sep 20, 2010

The morning can be a trying time for parents. Not only do you have to organize yourself, but you also have to organize your children for the day, deal with their sleepiness, get them fed and get them out the door in a timely manner. One of my favorite blogs recently had an article about this perennial parental dilemma. Both the article itself and the comments below it had a lot of great tips on streamlining your mornings and making getting ready and getting going a more pleasant experience for the whole family. Check out the whole article here.

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Connor and Beanie enjoy some fresh air.


Today's Skill
Overhead Squat

Today's Workout
As many rounds as possible in 10 min:
250m Row
12 Overhead Squats (with PVC)
12 Knee Ups

Today's Game
Go for personal records and get on the leaderboard!


Rope Climb Time

Posted by Becca Borawski : Friday, Sep 17, 2010

There are a few things I have learned that are universally loved by kids:

1) Rowing Machines
2) Parallel Bars
3) Rope Climbing

And lucky for them, we do all three of these in CFLA Kids! So, if you're a harried parent at home, wondering how to occupy your kids, think of investing in one of these three things. wink

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Jonesy teaches the rope climb.



Today's Skill
Push Press, Wall Ball, Sumo Deadlift High Pull

Today's Workout
"Little Fight Gone Bad"
3 rounds, 1 minute rest between rounds
30 seconds each station, 30 seconds rest
Sumo Deadlift High Pull
Box Jumps
Push Press
Row
Wall Ball

Today's Game
Draw your favorite part of the workout!


Listening Skills

Posted by Becca Borawski : Wednesday, Sep 15, 2010

CFLA Kids isn't just about getting fit, it's also about learning to be a good student...and learning to learn! One of the learning skills we practice is listening. We sneak in some exercises, too, of course! So for us, a learning exercise looks like the classic game of "Simon Says" but what Simon is saying to do is things like burpees, thrusters, push ups and more. The kids get exercise and learn to listen at the same time. Oh yeah, AND they have fun, too!

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Lena and Arjun team up on situps.


Today's Skill
Box Jumps

Today's Workout
"Jump Nicole"
As many rounds as possible, in 10 minutes:
20 box jumps
Max set of jumping pull ups

Your score is your grand total of jumping pull ups.

Today's Game
Simon Says


It’s Thruster Time!

Posted by Becca Borawski : Monday, Sep 13, 2010

One of the overarching goals of CFLA Kids is to teach kids good movement patterns. Repetition is one of the main keys to learning good movement patterns. Each month we feature a "Skill of the Month" -- it doesn't mean the kids do that movement every day, but it does appear more often than other exercises. We learn in detail where our body parts are and what the movement is all about. This month, our Skill of the Month is Thrusters!

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Beanie works on her thrusters.


Today's Skill
The Thruster

Today's Workout
21-15-9
Thrusters
Burpees
Sit Ups

Today's Game
Freeze Tag


Hanging Out

Posted by Becca Borawski : Friday, Sep 10, 2010

There are some skills and feats of fitness that adults are better at than children...and then there are a few that kids are amazingly good at! The adults at CFLA are always blown away by our kids program when it comes to the bar hang. How long do you think you can hang (that's right, just hang) from a bar for? One minute? Two minutes? Our record holder, Kelsey, hung from our bar for over FIVE minutes! Our adult advanced class gave it shot and couldn't come anywhere close. Just goes to show, kids have their own special super powers!

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Connor and Abe test their grip strength.


Today's Skill
Sumo Deadlift High Pull

Today's Workout
5 rounds:
10 Walking Lunges
10 Sumo Deadlift High Pull
50m Run

Today's Game
Build & Move a Fort


Learning to Throw, Learning to Aim

Posted by Becca Borawski : Wednesday, Sep 08, 2010

Do you remember learning to throw when you were a kid? It probably seems so natural now and relatively simple, but when you were young it was not so simple at all. In fact, it was probably a bit of a mystery as to where the ball might end up and how you could possibly have any control over it. The ability to throw and aim with accuracy is a skill that can pay off long term in many ways, whether it be as a competitive athlete scoring points in a game or winning stuffed animals for a cute girl at the fairgrounds. Practicing at an early age will help build the foundations of this skill so it eventually does become like second nature.

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Practicing the bean bag toss.


Today's Skill
Thrusters

Today's Workout
“Lil’ Jackie”
500m Row
30 Thrusters
20 Jumping Pull Ups

Today's Game
Musical Medicine Balls


Holiday Homework

Posted by Becca Borawski : Tuesday, Sep 07, 2010

Today is Labor Day so there are no classes at CFLA Kids. But, there IS homework! What is the homework? Your job is to put your parents through a workout!

Here are some ideas:
-Make an obstacle course
-Burpees (everybody loves burpees)
-Crabwalk around the yard
-Relay race down the block
-As many rounds of 5 push ups, 5 situps and 5 squats as you can in 5 minutes

Have fun and let us know what you did!

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The CFLA Kids staff is putting YOU in charge today!


Cleaning Up

Posted by Becca Borawski : Saturday, Sep 04, 2010

CrossFit Kids is not just about getting strong and fast, it is also about learning manners and being respectful. One of the things we teach the kids is to clean up after themselves. After a workout, the kids are responsible for putting away their equipment and helping the instructors tidy up the room. The kids are so good about it, in fact, that at our Open House they took the mops out of our hands and insisted on mopping up the floors!

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The kids took over the mops after the Open House.


Today's Skill
Deadlift

Today's Workout
5 Rounds:
50m Run
10 Deadlifts
10 Push Ups
10 Depth Jumps

Today's Game
"Egg On a Stick" Relay Races


Getting Silly!

Posted by Becca Borawski : Thursday, Sep 02, 2010

One of the great things about being a kid is that you have free license to be silly. Everybody expects kids to be silly. Adults have it that being silly isn't allowed so much. Well, at CrossFit Kids we get to be silly and have fun. Some days we pretend we are all sorts of different animals. Other times we pretend we are made out of jello...or maybe made out of wood. We put all our favorite toppings on our pizzas and hold them up over our heads as long as we can! And we growl like angry gorillas. I don't know about you, but getting fit while being silly sounds like a lot more fun.

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Kenny leads the kids at the Open House through the "Peanut Butter Jelly Time" dance.


Today's Skill
Thruster

Today's Workout
“Lil' Fran”
21-15-9
Thrusters
Jumping Pull Ups

Today's Game
Drawing Time - Draw a Thruster


Open House a Great Time!

Posted by Becca Borawski : Monday, Aug 30, 2010

A great time was had by all at our second CFLA Kids Open House this past Saturday. We had a number of new families come check out what we do and the kids enjoyed workouts, games, and an obstacle course. After two hours, pretty much everyone in the room was happy and exhausted!

If you would like to learn more about our program or schedule a tryout for your child, email us at .(JavaScript must be enabled to view this email address) or call 310-260-9550.

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Yay burpees!


Today's Skill
Burpees

Today's Workout
As many rounds as possible, in 10 minutes:
30 Single Jumps
10 Burpees
50m Run

Today's Game
CrossFit Concentration


Making Friends

Posted by Becca Borawski : Friday, Aug 27, 2010

Life in general is more enjoyable when we are with friends. CrossFit Kids is no exception and, in fact, becomes a place where kids make new friends. Kids work hard when they are here and they recognize that hard work in each other. They celebrate each others achievements and they race each other during workouts. When it all comes down to it, they have fun together and almost forget that they are here to get strong, fast and fit. Sounds like a great scenario to me!

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Samantha and Cameron enjoy a sprint!


Today's Skill
Rope Climb or Rope Hold

Today's Workout
As many rounds as possible, in 10 minutes:
10 burpees
10 sit ups
2 rope climbs or rope holds

Today's Game
2-3 Attempts at Events on the Leaderboard


Keep It Simple

Posted by Becca Borawski : Wednesday, Aug 25, 2010

It doesn't have to be complicated to be fun. And it doesn't have to be complicated to get kids fit, strong, and active, either. In fact, keeping it simple can make it MORE fun and therefore more likely to be effective with children. Take the game of "Farmers and Lumberjacks" -- all you need is two teams of kids and a whole bunch of orange cones. Put the cones out in a designated game playing area. Set half the cones so they are standing up and half the cones on their sides. Choose one team to be "Lumberjacks." Their job is to knock all the cones over. Choose another team to be "Farmers." Their job is to stand the cones up. The team who achieves their objective first wins!

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Eli gives his all during a game of Farmers & Lumberjacks


Today's Skill
Push Press

Today's Workout
5 rounds, for time:
150m row
10 lateral jumps
10 push press

Today's Game
CrossFit Tic-Tac-Toe


Emphasizing Good Form

Posted by Becca Borawski : Tuesday, Aug 24, 2010

For CrossFit Kids LA it is not about lifting heavy weights or pushing children to the extreme, it is about building a base of skills - from strength and flexibility to coordination and cardio endurance. At the base of all these skills is good form. Teaching children proper movement patterns early on in life will pay off in terms of staying healthy and uninjured in sports and also increased performance in whatever activities they take on. Learning how to move and control their own body will help them in sports, martial arts, dance and just daily life in general.

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Beanie demonstrates excellent form on her bench dips.


Today's Skill
Wall Ball

Today's Workout
3 rounds, for time:
20m Broad Jumps
10 Wall Ball
20m Broad Jumps
10 Push Ups
20m Broad Jumps
10 Sit Ups

Today's Game
Tug of War


Can You Do a Pull Up?

Posted by Becca Borawski : Friday, Aug 20, 2010

Could you do a pull up when you were a little kid? Are you able to now? If you answered yes to the first question and no to the second, then you're acutely aware of a loss in physical fitness. It's a big accomplishment to be able to do a pull up. Now, imagine if you had never lost that ability, what if your whole life you had the basic strength and conditioning to take on anything you felt like and you never knew the difference of what it felt like NOT to be strong? How amazing would that be? Now, imagine if you gave that gift to your children!

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Abe demonstrates his unassisted pull-up!


Today's Skill
Thrusters

Today's Workout
21-15-9
Thrusters
Burpees
Sit Ups

Today's Game
Freeze Tag


Multi-Tasking

Posted by Becca Borawski : Wednesday, Aug 18, 2010

Following directions, staying in line, running, catching a ball, throwing a ball -- doing it all at once! Sounds complicated! Maybe as a grown up it doesn't seems so hard to do all those things at once, but that's because you've probably practiced multi-tasking these skills and/or others. Something as simple as a Medicine Ball Indian Run combines all those elements (and the element of FUN) and helps kids practice maintaining hand-eye coordination, while simultaneously doing other tasks, both physical and cognitive.

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Conor leads the way while the Champs warm up with a Medicine Ball Indian Run.


Today's Skill
Bench Dips & Tuck Jumps

Today's Workout
As many rounds as possible in 10 minutes:
50m Run
10 Bench Dips
10 Walking Lunges
10 Tuck Jumps

Today's Game
Farmers and Lumberjacks


Keeping Things Moving

Posted by Becca Borawski : Monday, Aug 16, 2010

I love working with kids because it is NEVER not interesting. The CrossFit mantra of being ready for "anything at anytime" most definitely applies to working with children. Kids are wonderfully authentic and enthusiastic, and they also let you know if they're just not having fun. To keep the kids having fun, we keep things moving quickly in our classes. They are always learning new things, but also repeating skills often enough from class to class, that they build real learning. We never dwell on things too long within a given class, so kids don't get bored and, as always, we keep reinforcing that fitness is fun!

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A glimpse at a day at CFLA Kids.


Today's Skill
Word of the Week - "Vitamins"

Today's Workout
3 rounds, for time:
10 Shoulder Press
15 Front Squats
20 Lateral Bridges (10 each side)

Today's Game
2-3 Attempts at Events on the Leaderboard


Don’t Drown Your Food

Posted by Becca Borawski : Friday, Aug 13, 2010

Parents - do you remember watching this public service announcement when you were a little kid? I find a lot of adults who still remember the words to the whole thing! It clearly made an impact AND it has a great message about nutrition. Finding fun and entertaining ways to deliver messages to children is important. If it doesn't seem fun, it's probably not going to stick, versus a catchy tune, which sticks a lifetime!




Today's Skill
Mountain Climbers

Today's Workout
As many round as possible, in 10 minutes:
30 Single Jumps with Jump Rope
20 Mountain Climbers
10 Bench Dips

Today's Game
Clean the Yard


Get Out and Move!

Posted by Becca Borawski : Wednesday, Aug 11, 2010

Children these days have a lot on their plates. There are so many more opportunities than the past, but with that can also come a very full schedule. Between lessons, studying, tutoring and other activities, it may seem like they just go place to place and never get a chance to literally "run free." Physical expression is as much a type of self-expression as anything else kids do, and having time each day to move around and access that inner spirit, whether it be here at CFLA Kids, or doing a CrossFit workout at home, is important for a kid to be a kid, and to be themselves! Encourage them to take a few minutes each day to practice some burpees, run around the yard, or whatever their favorite exercise is. Their brains, bodies and spirits will be energized!

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The CFLA Kids Champs sprint!


Today's Skill
Rowing

Today's Workout
"Lil' Jackie"
500m Row
30 Thrusters
20 Jumping Pull Ups

Today's Game
Musical Medicine Balls


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