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Our Next Open House - Aug 28th

Posted by Becca Borawski : Monday, Aug 09, 2010

If you are interested in learning more firsthand about the CFLA Kids program, or you are a CFLA member with friends you think the program would be perfect for, then our Open House is for you! Our next Open House is scheduled for Saturday, August 28th, from 3-5pm. There will be many activities on hand for children to try - obstacle courses, workouts, games and more. We promise to keep them busy, show them fitness is fun, AND answer all your questions about the program. If you'd like to attend the open house, please RSVP to .(JavaScript must be enabled to view this email address).

Shirley, Kelsey, Beanie and Cameron show off their beautiful smiles.

Today's Skill
Practice Box Jumps for Height

Today's Workout
3 rounds, for time:
15 box jumps
20 seconds of chair sit
30 bicycles

Today's Game
Build and Move a Fort

Remember - We Now Have Saturday Class!

Posted by Becca Borawski : Saturday, Aug 07, 2010

REMINDER -- Our Saturday classes are in full swing! Our first classes were last week and we plan to continue on with them. The "Champs" (Ages 6-12) are at 12:00pm and the "Little Champs" (Ages 3-5) are at 12:45pm. Please come join us for a fun weekend afternoon!

Jack accesses his special karate powers for a rowdy game of catch.

Today's Skill
Overhead Squats

Today's Workout
As many rounds as possible in 10 min:
250m row
12 Overhead squats (w/ PVC)
12 Knee Ups

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

Friends and Family

Posted by Becca Borawski : Thursday, Aug 05, 2010

Kids love having fun with their friends and when fitness is fun, like it is at CrossFit Kids LA, then kids love working out with their friends! If you are a member of CFLA Kids, your child is welcome to bring a friend to class. We love meeting your child's friends and introducing them to what we do. And, it turns out, that even those siblings that pretend they can't stand each other at home like working out together, too. So, please remember, friends and family are always welcome to accompany your child to one class as a guest!

Sandra and Eli listen to instruction on the front squat.

Today's Skill
Push Ups & Pull Ups

Today's Workout
“CFLA Kids Baseline"
250m row
25 squats (to a target if in question)
20 sit ups
15 push ups (knees)
10 pull ups (jumping)

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


Posted by Becca Borawski : Tuesday, Aug 03, 2010

Sticking with something that is tough is...well, it's tough! As adults, we know that sometimes success does not come easily or quickly, but that is because we have learned over the years that when we really wanted something and we stuck to it and did our homework, it eventually paid off. That's tenacity! Working hard when it is difficult and making success happen. One of the things I see in our students at CrossFit Kids LA is a big increase in tenacity! Once they get a taste of accomplishment -- they want more and they are willing to work for it!

The "Champs" dig their feet into the floor during a game of Tug of War.

Today's Skill
Sumo Deadlift High Pull

Today's Workout
3 rounds for time:
12 Sumo Deadlift High Pull
12 Burpees
50m Run

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

Little Weights for Little Ones

Posted by Becca Borawski : Saturday, Jul 31, 2010

I get asked a lot about whether children should be weightlifting and if we use weights in our workouts. For the "Little Champs," the 3-5 year olds, there are no weights used. They learn the movement patterns of weightlifting movements, but just using their open hands, or at most an empty backpack. For the "Champs," the 6-12 year olds, we do begin to use weights. The amazing thing about children, though, is that they have so much potential for neurological growth, that it takes very little to stimulate that growth. So, the amount of weight necessary to bring huge improvement and create connections in the nervous system is very small. We use small dumbbells, light medicine balls, and small kettlebells. The kids learn the basics, without risk of injury and with amazing impact of their fitness and athleticism!

Jack, of the "Little Champs" classes, watches while the older kids use the small kettlebells and dumbbells.

Today's Skill
Medicine Ball Clean and Jerk

Today's Workout
“Spic & Span Fran”
Medicine Ball Clean and Jerks
Jumping Pull Ups

Today's Game
Burpee Frog Jump Races

A Parent’s Contribution

Posted by Becca Borawski : Thursday, Jul 29, 2010

It might seem a little conflicting -- we require parents not to be on the floor while we are teaching the students, but we also require that they don't leave the premises. Why is that? Well, it's important for the children to have a clear idea of who they should be listening to and who's directions to follow, so while the kids are on the floor, the coaches are in charge. It's also important, though, that the family as a whole know what their child is accomplishing and be able to support and encourage them. Ideally parents get to look in and cheer, take photos and videos, and be a source of enthusiasm for their child as their child is then encouraged to work harder and learn more. In the long run, their child will accomplish more, knowing they've got that support!

Coach Shirley and Connor work on drawings of their workout, under mom's watchful eye.

Today's Skill
Medicine Ball Clean

Today's Workout
Lil’ Cindy
As many rounds as possible in 10 min:
3 Jumping Pullups
6 Push Ups
9 Squats

Today's Game
Monkey in the Middle
-Ball must be picked up off floor as a clean. If the monkey catches the ball, both of the other students must do 3 burpees.

It’s Okay to Try

Posted by Becca Borawski : Tuesday, Jul 27, 2010

One of the great things about the environment here at CFLA Kids is that it is safe to try things and fail. It's that way in both the adult and kids classes, actually. It's pretty hard to learn things if you have to get everything right the first time, but it can feel really uncomfortable and vulnerable to make mistakes. We emphasize the importance of practice and improvement and celebrate successes. There really is NOT a downside to making mistakes and "failing" -- as long as you keep trying, you will eventually succeed, and the more you "fail" the more opportunity you have to learn.

Jonny is committed to his broad jump.

Today's Skill
Mountain Climbers
Bench Dips

Today's Workout
As many round as possible in 10 min:
30 Single Jumps with a Jump Rope
20 Mountain Climbers (single count)
10 Bench Dips

Today's Game
Clean the Yard

Dot Drills

Posted by Becca Borawski : Friday, Jul 23, 2010

Coordination is a skill that carries over to many things. Being able to coordinate our movements with what we see is as necessary for our regular daily lives, i.e. not tripping and falling on our faces, as it is for our sports and games. One of the tools we use to develop coordination is the dot drill. It's a little bit like hopscotch, but with an endless number of sequences and patterns that we can work on. There is also an element of accuracy and precision in being able to get your feet right on the dot and not just near it. It's great practice, and a fun game, too!

Jonesy goes over the dot drill with Kelsey and Cameron.

Today's Skill
Front Squat

Today's Workout
5 rounds, for time:
5 Jerks
15m Overhead Dumbbell Walk
5 Front Squats
5 Lateral Bridges, Left Side
5 Lateral Bridges, Right Side
50m Run

Today's Game
Build & Move A Fort

CrossFit Skills in the World

Posted by Becca Borawski : Wednesday, Jul 21, 2010

One of the things I tell parents when their kids start CrossFit LA Kids is that we teach skills that transfer out into the world, to things beyond fitness and exercise. How is that so? One of the things we work on in class is listening and following directions. We teach many different movements and break them down into understandable pieces for the children, but it still requires that they listen carefully and follow directions. As kids build that "muscle" in CrossFit Kids LA it will help them in the "real" world - in their school, and later in their sports and careers. Listening is a skill, just like gymnastics or weight lifting or any other exercise!

Keala listens and practices her new skills.

Today's Skill
Broad Jump

Today's Workout
20m Broad Jumps
25 Push Ups
25 Squats
20m Broad Jumps
20 Push Ups
20 Squats
20m Broad Jumps
15 Push Ups
15 Squats
20m Broad Jumps
10 Push Ups
10 Squats
20m Broad Jumps
5 Push Ups
5 Squats

Today's Game
Tug of War

Fending Off Food Advertising

Posted by Becca Borawski : Monday, Jul 19, 2010

As a parent you are probably painfully aware of the onslaught of marketing and advertising directed at your children. No small amount of this marketing involves food, and more specifically, junk food. How do you, as a parent, fend off these messages? How do you explain to your children that this is NOT the food they want to be consuming? I thought about this recently while reading this eye-opening article on Food Renegade. Here's an excerpt:

A few days ago I was standing in line at the post office, just behind a young mother and her daughter. The little girl looked to be about 2 years old – she was still speaking that language that only a mom can understand. She was a chubby little blonde child, wearing a tee shirt that promoted Coca Cola. As I watched her, she was happily smearing a chocolate bar all over her face.

It was 9 o’clock in the morning, by the way. So, I’m not sure whether this little girl was eating her breakfast or a mid-morning snack. As she alternately licked her candy bar and babbled at her mother, I realized that this was a child who already knows how to plan ahead to her next meal; the one word coming out of her chocolate-coated mouth that I could understand clearly was ‘McDonald’s.’

The food industry spends billions of dollars each year on child seduction, with carefully-conceived advertising directed specifically at children. Just like drug dealers, fast food and snack food purveyors understand the importance of hooking them young and building life-long, loyal customers for their products. Eric Schlosser writes in his eye-opening book Fast Food Nation “…market research has found that children often recognize a brand logo before they can recognize their own name.”

For the full article --

The Little Champs play "Circles and Stars."

Today's Skill

Today's Workout
Lil' Tabata Something Else
4 intervals of 20 seconds work, 10 seconds rest on each exercise
1 minute rest/transition between exercises
Score is grand total of reps

Push Ups
Sit Ups
Jumping Pull Ups

Today's Game
Drawing Time -- Draw your workout!

Scary Things Can Be Good Things!

Posted by Becca Borawski : Friday, Jul 16, 2010

Sometimes when things scare us it feels like the easiest thing to do is just walk away. Trying new things in CrossFit Kids can feel that way, too. Maybe it's scary to do something new -- you wonder if you'll be able to do it, if everyone else can do it, and if you might fall and hurt yourself. I look forward to scary things, though, because I know on the other side of the scariness is something really good. When you do something new and realize it's not so scary after all, it feels like a big accomplishment and you get to be proud of yourself!

Cameron lands her first twenty-four inch box jump.

Today's Skill
Deadlift and Shoulder Press

Today's Workout
“Lil Diane”
Shoulder press

Today's Game
Attempt to set 2-3 personal records in events listed on our new leaderboard!

An Environment for Success

Posted by Becca Borawski : Wednesday, Jul 14, 2010

A recent study, funded by the Agricultural Research Service, concluded that enrolling a set of overweight children in an instructor-led program focused on fitness, exercise and good diet choices resulted in marked weight-loss and an increase in overall quality of life. This group of children was compared to another group who were self-taught and not in an intensive hands-on program. The study went on further to say that even two years later the children in the program had lower BMIs than the self-taught children. So what does this mean? I think it means children thrive in an environment where there is structure and they are give good quality information and a chance to put it into practice. To learn more about this study, read the full article.

Eli loves the army crawl!

Today's Skill
Push Ups and Pull Ups

Today's Workout
“CFLA Kids Baseline”
250m Row
25 Squats
20 Sit Ups
15 Push Ups (knees)
10 Pull Ups (jumping)

Today's Game
Attempt to set 2-3 personal records in events listed on our new leaderboard!

Say Hi to Coach Michael

Posted by Becca Borawski : Monday, Jul 12, 2010

Say hi to our newest assistant coach, Michael! Michael has been a CrossFit coach for a few years now and recently started working with our kids program. Previously he has coached kids in rock climbing and enjoyed seeing them take on new things and be excited about their accomplishments. Now, Michael can bring together his love of kids and of CrossFit into one class!

Connor, Abe and Eli enjoy a class with Michael.

Today's Skill
Front Squat, Push Press, and Push Jerk

Today's Workout
Complete as many rounds as possible in 10 minutes:
(All done while carrying medicine ball)
100m run
7 front squats
7 push press
7 push jerks

Today's Game
Attempt to set 2-3 personal records in events listed on our new leaderboard!

PE In the School Systems

Posted by Becca Borawski : Saturday, Jul 10, 2010

This article on the state of physical education in the Portland, Oregon school systems is sadly reminiscent of many news stories I hear from around the country these days. In a time of budget crisis, the physical education programs are getting cut across the board, across the country. This, despite the fact that obesity in children is rising every year and physically active kids are less likely to be obese and more likely to perform better academically. Does it make sense to "save" money now only to have insurance rates go up as the number of unhealthy children rises? Or does it make more sense to be preventative and teach children healthy active lifestyles?

The "Champs" write down their names and times.

Today's Skill
Knees to Elbows

Today's Workout
As many rounds as possible in 10 minutes:
12 Box Jumps
12 Sit Ups
12 Knees to Elbows

Today's Game
"Red Light, Green Light"

Saturday Classes Begin July 24th!

Posted by Becca Borawski : Thursday, Jul 08, 2010

You've been asking and now here it is -- CFLA Kids Classes start on Saturday, July 24th!

12:00 - 12:45pm - "Champs" (Ages 6-12)
12:45 - 1:15pm - "Little Champs" (Ages 3-5)

If you know someone that's been wanting to do CrossFit Kids, but hasn't been able to during the week, please let them know we are adding the Saturday class! Anyone interested in the program should call 310-260-9550 or email .(JavaScript must be enabled to view this email address) to schedule a free tryout session for their child.

The CFLA Kids "Champs" class attacks the rowers during a workout!

Today's Skill
Martial arts style tumbling - "Ukemi"

Today's Workout
5 rounds:
12 wall ball
5 rolls – “Ukemi”

Today's Game
“Egg on a Stick” relay races


Posted by Becca Borawski : Saturday, Jul 03, 2010

What does it mean when someone has "presence"? What does that make you picture? When I think of presence, I think of stature, both on a physical and intellectual level. Someone who had presence stands up tall, holds their shoulders back, and keeps their chin up high. Someone who has stature also has a sense of confidence and knowledge. In CFLA Kids we aim to impart all these qualities on the children we work with, both in the literal sense of good posture, and in the bigger sense of being confident strong human beings that go out into the world. I can see as our kids gain knowledge about CrossFit, that their confidence grows and I love the idea of them taking that confidence and presence out into the world!

Keala stands up tall!

Today's Skill
The Jerk

Today's Workout
Obstacle Course:
Jump up and off a series of boxes
5 squats
Climb up boxes and swing off rope
5 burpees
Crawl through hula hoop tunnel
5 push ups
Walking lunges w/ hooverball overhead
5 medicine ball jerks

Today's Game
Clean the Yard

Shirley’s In Charge!

Posted by Becca Borawski : Thursday, Jul 01, 2010

If you haven't met Shirley Brown, you're missing out! Shirley is one of our instructors here at CFLA Kids and, boy, do the kids love her. Shirley is a natural with children and knows her CrossFit stuff, too. She has a lot of experience working with kids of all ages and has been a great asset to the CFLA Kids program. Look for Shirley to be leading classes in the near future!

Shirley shows off her duck walk!

Today's Skill
Review of back, front, and OH squat
Review of press, push press, push jerk

Today's Workout
2-3 rounds, for time:
Run to tree and back
10 back squats
10 front squats
10 overhead squats
Run to tree and back
10 shoulder press
10 push press
10 push jerk

Today's Game
“Simon Says”

CFLA Kids Does Birthday Parties!

Posted by Becca Borawski : Tuesday, Jun 29, 2010

After having so much fun at our recent Open House and fundraiser events, I couldn't wait for the next time we get to have a bunch of students together to have fun doing CrossFit. And then I realized, how much fun would it be to have a birthday party all about CrossFit? Obstacle courses, games, workouts, and other activities combined with birthday presents, cake and friends -- how could that not be a ton of fun? So guess what -- CFLA Kids is now hosting birthday parties for kids ages 3-12! If you're interested, please email me at .(JavaScript must be enabled to view this email address) for more information. Make it a birthday your child will never forget!

Sarah and Kelsey after a triumphant game of "Farmers & Lumberjacks."

Today's Skill
Rope Climbing/Rope Holds

Today's Workout
4 rounds, for time:
250m Row
15 Overhead Squats
2 Rope Climbs/Holds

Today's Game
Roman Candle

Odd Objects

Posted by Becca Borawski : Friday, Jun 25, 2010

When you're a little kid, objects in life tend not to be shaped in a way that is convenient for you. They are big and awkward and meant for people who are taller and heavier. One of the ways we help kids learn "functional" fitness is by having them work with odd objects, like a tire. Rolling, flipping, and jumping in and out of tires all require a little bit different movement than jumping on a box or moving nicely balanced weights around. This way, kids learn early on to handle things that might not be built with kids in mind!

Flipping tires at the Barrington Rec Center Fundraiser.

Today's Skill
The Jerk

Today's Workout
“Spic & Span Fran”
Medicine ball clean & jerk
Seated pull ups

Today's Game
Monkey in the Middle

Core Strength

Posted by Becca Borawski : Wednesday, Jun 23, 2010

Core strength is something that is stressed regularly in fitness programs for adults. Sometimes I think it is used so much for marketing that people may not even be sure what it really means. What does core strength mean for children and how to we make it happen? Well, it turns out we don't even need weights to help children develop core strength. If we ask a child to stomp their feet hard, then stand up straight and press their arms to the sky and imagine they're holding up a heavy object...guess what they do? They automatically tighten their core! With practice it becomes second nature and the children will automatically do it when they are older and working with weights.

Jack holds up the sky!

Today's Skill
Medicine Ball Clean

Today's Workout
As man rounds as possible in 10 minutes:
50m run
7 medicine ball cleans
7 wall balls

Today's Game
Animal Walk Relay Races

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