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Monday, August 15th

Posted by Shirley Brown : Monday, Aug 15, 2011

P1640139
Turkish Get-Up Anyone?

Today's Skill
Turkish Get-Up

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
Crawl relay races- teams of 2
Spiderman
Army crawl
Log roll
Then both run to tree and back 2x

Today's Game
Clean the Yard



Thursday, August 11th

Posted by Shirley Brown : Thursday, Aug 11, 2011

P1640099
Now that looks like FOCUS

Today's Prodigy (Teens) Workout
400m run
Rest
Max situps in 2 min.
Rest
500m row

Today's Weightlifting
Push Press
3-3-3-3-3



Monday, August 8th

Posted by Shirley Brown : Monday, Aug 08, 2011

P1640150
Look who is back, and NO braces!

Today's Skill
Wall Ball

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
5 Wall ball
50m Run
15 Sit ups

Today's Game
Build a fort and move it



Thursday, August 4th

Posted by Shirley Brown : Thursday, Aug 04, 2011

P1640186
Moving the Fort

Today's Prodigy (Teens) Workout
“CFLA Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Today's Game
Build and Move a Fort


Monday, August 1st

Posted by Shirley Brown : Tuesday, Aug 02, 2011

P1630844
The newest addition to CFLA Kids, just hanging around

Today's Skill
Walking Lunges

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
15 Sit-ups
50m Run
15 Walking lunges
50m Run

Today's Game
CrossFit Powerball




Monday, August 1st

Posted by Shirley Brown : Tuesday, Aug 02, 2011

P1630844
The newest addition to CFLA Kids, just hanging around

Today's Skill
Walking Lunges

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
15 Sit-ups
50m Run
15 Walking lunges
50m Run

Today's Game
CrossFit Powerball




Thursday, July 28th

Posted by Shirley Brown : Thursday, Jul 28, 2011

P1630837
Adam taking a breather


Today's Prodigy (Teens) Workout
AMRAP in 12 min:
250m Row
18 sit ups
6 Perfect Push Ups

Today's Weightlifting
Front Squat 3-3-3-3-3


Monday, July 25th

Posted by Shirley Brown : Monday, Jul 25, 2011

P1630772
Alexis finding her balance

Today's Skill
Knee Ups

Today's Little Champs and Champs Workout
AMRAP in 10min
10 Knee ups
100 M run
10 Thrusters

Today's Game
Rope Swing and Hula Hoop free play


Thursday, July 21

Posted by Shirley Brown : Thursday, Jul 21, 2011

P1630651
it's mile time!

Today's Prodigy (Teens) Workout
“Helen”
3 rounds, for time:
400m run
21 kettlebell swings
12 pull ups

Today's Game
Clean the Yard



Monday, July 18

Posted by Shirley Brown : Monday, Jul 18, 2011

P1630611
Mina and Niki practicing our "skill of the month" shoulder press.

Today's Skill
Pull-ups and Mountain Climbers

Today's Little Champs and Champs Workout
Deck of Cards
Card value = # of reps A, K, Q, J=10 reps
Hearts=Burpees
Diamonds=Squats
Spade= Sit ups
Club= Mountain Climbers

Today's Game
Dragon Tails
When your tail is stolen you must complete 10 plank-ups


Thursday, July 14

Posted by Shirley Brown : Thursday, Jul 14, 2011

P1630454
Squats at three different stages

Today's Prodigy (Teens) Workout
1 mile run, for time
Push-up circle
Speed sit-ups

Today's Weightlifting
Shoulder Press
3-3-3-3-3



Monday, July 11

Posted by Shirley Brown : Monday, Jul 11, 2011

P1630324
Tess doing a little running


Today's Skill
Rowing

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
200m Row
15 Shoulder press
15 Supermans

Today's Game
Red Light, Green Light



Thursday, July 7th

Posted by Shirley Brown : Thursday, Jul 07, 2011

P1630163
Just a friendly game of CrossFit Powerball!


Today's Prodigy (Teens) Workout
“CFLA Baseline”
500m row
40 squats
30 situps
20 pushups
10 pullups

Today's Game
CrossFit Powerball
Teach good burpee form
5 burpees = 1 ball



Monday, July 4th

Posted by Shirley Brown : Monday, Jul 04, 2011

P1620436
Becca instructing proper sit-up technique.




Today's Little Champs and Champs Workout
No Class today. Enjoy your freedom and frolic, skip and run around today!



Flexibility in Kids

Posted by Shirley Brown : Monday, Jun 27, 2011

Kids are like little pretzels. It’s not that kids are salty and crunchy and edible, it’s that they have the ability to twist, turn and move every part of their body with ease. When I am coaching, I’m sometimes in amazement at how well these children can move their bodies. Young children are the most flexible, but they don’t stay that way forever. As we age our flexibility decreases, unless of course you work at maintaining it.

There are a few things to keep in mind when working with children while stretching. Stretching cold muscles is never a good idea. It’s important to warm up the little ones first by running around or dancing. Next, make sure to stretch both sides of the body evenly, especially after sporting events when soreness can occur. Thirdly, make stretching fun. Many yoga poses are great for improving flexibility and they have fun names, so get stretching with some happy baby and cat cow next time.

P1620671
Journaling, an important piece of the program.


Today's Skill
Back Squats

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
Run to Tree and back
15 back squats
Run to tree and back
15 push ups
Run to tree and back
15 pull ups

Today's Game
Farmers and Lumberjacks



Mom-Centric Blogs

Posted by Becca Borawski : Thursday, Jun 23, 2011

Are you a busy mom looking for some quick quality blog reading?

Here are some ideas for you!

Workout Mommy
Mamavation.com

And, of course, one I'm partial to, because I write for them:

Momtastic.com

P1620726
Hannah always works out with a smile on her face!


Nutrients

Posted by Shirley Brown : Monday, Jun 20, 2011

From the web to print there is a lot of information out there about nutrition and the “right way to eat”. With so much information it can often get confusing and overwhelming. Childhood obesity is still on the rise and it seems that most kids are not lacking food, but the education to make a nutritious food choice.

Here are a few fundamentals for getting your kids the nutrition they need. As a basic rule of thumb, the more colorful the better. Be careful not to confuse artificial color, with nature’s bright colors from the garden. Cut out processed foods, sugar, soda and fast food. Add in lots of vegetables, fruits and lean proteins like fish and poultry. And don’t forget to eat healthy fats, like nuts and avocados.

I have a few blogs I regularly read that supply informative and interesting content. Food Renegade, is one of them. Food Renegade is run by a mother, who is also a nutritional and wellness coach. She has now authored a book; Real Food Nutrition FOR KIDS. It includes lesson plans on nutrition for elementary age kids. The book starts with the basics like digestion and goes over much more about nutrition and nutrients. If you are looking for a helpful resource for you and your kids, this is it.

P1630258
Alexis and Grace powering through the run


Today's Little Champs and Champs Workout
Kids classes are cancelled today, get outside and play!


“Family Feud” Was a GREAT Day!

Posted by Becca Borawski : Thursday, Jun 16, 2011

Congratulations to everyone who came out for our first CFLA Kids "Family Feud"!

We had 20 people representing 7 different families in the competition! Each family did 80 burpees, 160 situps, 240 squats, and a 1 mile run. It was up to them to divide up the work and create a strategy. It was wonderful to see families, of all different ages and fitness levels, working hard to together and having FUN!

P1630225
Jack supervises his dad's burpees.



Today's Prodigy (Teens) Workout
4 rounds, for time:
200m Run
20 squats
10 shoulder press

Today's Weightlifting
Front Squat
3-3-3-3-3


Beach Activities

Posted by Shirley Brown : Monday, Jun 13, 2011

The end of the school year is just around the corner. Now, what to do with the kids? There is an endless list of summer camps for the kids too like YMCA, Fitness by the Sea, and Rosie’s Girls just to name a few. If camp doesn’t tickle your fancy there is always THE BEACH.

In Southern California we have the luxury of living very close to the water. The beach provides us with an amazing environment to play and learn and it’s free. If you are still in doubt when you get there here is a list of fun games you can play;

Build a sand castle
Dig a hole
Draw in the sand
Fly a kite
Football
Frisbee
Red light Green light
Tug of war
Volleyball

Enjoy your summer and get outside!

P1630056
Austin practicing the Back Squat


Today's Skill
Front Squats and Push Press

Today's Little Champs and Champs Workout
5 rounds
Broad Jumps- down and back
10 Push Press
10 Front Squats
10 Second Chair Sit

Today's Game
Tug of War


Allergy Relief - The Natural Way?

Posted by Becca Borawski : Thursday, Jun 09, 2011

Do you and your little ones suffer from allergies? Allergies are disruptive, miserable, and of course, genetic. So, if you suffer from them, chances are your children will, too. What can you do about this? And what do acidophilus and milk have to do with it? Check out this article from Healthy Child, Healthy World for their tips on allergy prevention and treatment the natural way.

Natural Allergy Relief and Prevention

P1550194
Dancing or burpees??


Today's Prodigy (Teens) Workout
"CFLA Baseline"
500m row
40 squats
30 situps
20 pushups
10 pullups

Today's Game
CrossFit Powerball


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