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Posted by Shirley Brown :
Wednesday, May 16, 2012
This Sunday we have a special outing planned, we are headed out for a hike. Hiking is one of my favorite things to do as I get to be outside in the sunshine while exerercising and enjoying nature. The last hike we took the group on was at the end of last year and we had fun. Hiking is the perfect time to get to know other students as well as see if the fitness you are developing in the gym helps you outside of the gym. We are headed to Paseo Miramar and will meet at the trail head at 3pm. If you need a little convincing here is an Article on the benefits of hiking, feel free to read it or just join us!
Oliver catching some air
Today's Skill
Push press and push jerk
Today's Little Champs and Champs Workout
AMRAP in 8 min
7 Dumbell Shoulder press
Run to the tree
7 Dumbell Push press
Run to the tree
7 Dumbell Push jerk
Run to the tree
Today's Game
Eggs on a stick
(if you drop your egg you must complete 3 pull ups)
Posted by Shirley Brown :
Wednesday, May 09, 2012
The year is just flying by and I'm so happy to have all of you here with me. We've got a few changes that have happened and things to note so I thought I would share them on the blog.
- Monday Classes run from 4-5pm and include all ages 5-12 years old (this is a trial schedule to see if it works-so attendance does matter)
- Saturday, May 12th- No Classes. I will be competing at the Southern California CrossFit Regional even with my team from CrossFit Los Angeles.
- Sunday, May 20th- Hike at Paseo Miramar. We will hike from 3-5pm, all friends and family are welcome. Please RSVP to shirley at Crossfitla dot com
- Monday, May 28th-No regular class. Join us for Memorial Day Murph workout. More details to come.
The Rosen Boys enjoying larabars
Today's Skill
Pull ups
Today's Little Champs and Champs Workout
21-15-9
Dead-lifts
Push ups
Today's Game
Draw a balanced lunch
Posted by Shirley Brown :
Wednesday, Apr 25, 2012
CrossFit Kids is still kind of new. Some of you might say, why not just do sports. Some of you reading this might now even know what we do or why we do it. Well, let me tell you there are many reasons why CrossFit Kids is a awesome activity for your kid.
1. Kids need to move- it's a fact and part of growing up, kids need physical activity. We have way too many things in life that promote inactivity. So, I teach kids moving and and feel better.
2. It's FUN! It's actually a lot of fun. Many of our students don't really know that they are working out. They are having such a good time moving, laughing and playing that the "workout" doesn't seem like anything more than play
3. Kids will get much more than improved fitness from CrossFit LA kids. We use fitness as a method to teach about responsibility, commitment and self confidence. Each day your child comes here we challenge them. We challenge them to make them better, better kids and better people!
Mina- a year older and a little better everyday!
Posted by Shirley Brown :
Wednesday, Apr 18, 2012
Please join CFLA kids this Sunday from 2-4pm to celebrate Earth Day. We will plant seeds, exercise and learn about fueling our bodies!
Today's SkillKnee ups
Today's Little Champs and Champs Workout
AMRAP in 10 minutes
5 Knee ups
6 burpees
7 Squat jumps
Today's Game
Pick a Personal Record to attempt
Posted by Shirley Brown :
Monday, Apr 09, 2012
The Whole Life Challenge has come to and end. I'm so proud of each and everyone of you that joined in. A special shout out to Hannah Goldsobel and Mina Rivera, who scored on the score board until the end! Totally awesome. I would love to hear some feedback from all of you who participated about what went well and what didn't. And of course, your favorite take away from the challenge!
Go Hannah and Mina!
Posted by Shirley Brown :
Monday, Mar 26, 2012
This challenge is hard! I mean it's hard until everything becomes a habit. According to Marc Sisson, who came and spoke last week, he said it takes 21 days to form a habit. We are well over 21 day mark and it looks like just a couple of you have formed a habit of logging your scores and living a new lifestyle. It's true, I do think some of you have changed habits, actually I know for sure some of you have changed habits, but the point logging might not be one of them. I'm so very proud of all of you that have made changes in your life. Keep up the good work!
Prepping for Push-up Hockey!
Today's Skill
The Rings
Today's Little Champs and Champs Workout
Lil Cindy
AMRAP 10
3 jumping pull ups
6 push ups
9 squats
Today's Game
Clean the Yard
Posted by Shirley Brown :
Tuesday, Mar 13, 2012
Michael doing push ups!
Today's Prodigy Workout
Tennis Ball Race!
AMRAP 10 Minutes
How many lengths of the floor completed after pulling the mystery-movement tennis ball from the hat! Could be any number of 5 movements.
(3 burpees, 8 squats, 5 push ups, 8 sit ups, 4 jumping lunges)
Today's Weightlifting
Deadlifts
7-5-5-3-3
Posted by Shirley Brown :
Monday, Mar 12, 2012
Today we begin week 5 of the Whole Life Challenge. That means we have made it halfway through. Congrats to all of you who have adapted a new way of living and are continuing to log points. This weeks challenge is to practice a skill. You must devote 10 minutes per day to this skill. The skill can be anything you like, shooting a basketball, working on pull ups, running, jumping rope, handstands, practicing music or even drawing. Please share below what skill you will be practicing all week long. Starting today, Monday all the way through sunday. You must practice the same skill all through the week!
Some serious yard cleaning happening here!
Today's Skill
Flexibility
Today's Little Champs and Champs Workout
Lil' Fran
21-15-9
Thrusters
Pull ups
Today's Game
Draw a Thruster
Posted by Shirley Brown :
Tuesday, Mar 06, 2012
Our prodigy students doing the buddy carry!
Today's Prodigy Workout
5 rounds for time:
10 jumping jacks
10 push press
10 mountain climbers (2 count)
10 push ups
10 squats
Today's Game
Clean the Yard
Posted by Shirley Brown :
Monday, Mar 05, 2012
Whenever I find something that I really like in life, I usually like to share it. This is true with activities, food and information. I love CrossFit as do many of the kids out there, and in a couple of weeks you will have the opportunity to SHARE it with a friend. It's our official Bring A Friend day. It's the perfect day to bring a friend or two. You can show off what you know and share a part of your life that is pretty cool. Mark your calendar and make sure to bring a friend!
Weekly Challenge #4: RUNNING. This weeks Whole Life Challenge is to run for 10 minutes every day STARTING Today! This CAN be part of your 30 minutes of exercise. Get outside, get moving and get running. I'll even let you take the dog with you!
Does this look like sharing to you?
Today's Skill
Deadlifts
Today's Little Champs and Champs Workout
Lil' Diane
21-15-9
Deadlifts
Shoulder press
Today's Game
Obstacle course
Posted by Shirley Brown :
Friday, Mar 02, 2012
The Whole Life Challenge is still moving along. How about you? Have you found it easier to stay on track with food? Do you go to bed on time every night? I know for me these things are getting easier, more routine you could say. I know some people have been feeling better too! So, keep up the good work and don't forget to log your points.
Next week's challenge: Run for 10min everyday! I'm not telling you to go out and sprint, but challenge you to jog or run for 10 minutes. You an use this as part of your exercise points, so don't feel you have to exercise for 40min. If you include running into your scoring you may use this. At the end of the week you will have the opportunity to log an extra 2 points for running every day next week! Good Luck!
Chair Sit Time
Posted by Shirley Brown :
Monday, Feb 27, 2012
The Whole Life Challenge for this week is, sleep 7 hours every night. Since you all have to sleep 8 hours to get your point, you will get 2 bonus points at the end of the week for getting a perfect sleep score. That means everyday this week you MUST sleep 8 hours to get 2 bonus points at the end of the week! Get Ready for bed and keep up the good work!
Jacob hanging around!
Today's Skill
Bar Hangs
Today's Little Champs and Champs Workout
Baseline
250m Row
25 squats
20 sit ups
15 push ups
10 jumping pull ups
Posted by Shirley Brown :
Tuesday, Feb 21, 2012
I get the behind the scenes look at everything and it's pretty school. When you sign your name below, click 3, 1, 1 and 1. I see when your score comes through. I also see if you misspelled your name or clicked enter too soon. I can also see if you forgot to log your score for the day! If you do forget, it's ok, what's most important is that you are making concious decisions in your life regarding your food and your health! Keep choosing vegetables over sugar. Get to bed on time to you can have a successful day at school and limit that TV and computer time, (Facebook DOES count). And don't forget you can check the scoreboard by clicking HERE!
In the lead as of right now is....drumroll........ Hannah Goldsobel, good work Hannah! Keep up the good work!
Michael-doing dips
Today's Prodigy Workout
"Death by Lateral Burpees and Deadlifts"
Min 1: 1 Lateral burpees, 1 Deadlift
Min 2: 2 Lateral burpees, 2 Deadlifts . . .
Today's Game
Musical Medicine Balls
Posted by Shirley Brown :
Monday, Feb 20, 2012
Your Bonus Challenge for Week 2 is to practice MINDFULNESS for 10 minutes every day. What does that mean? It means that for 10 minutes, you will break from what you are doing and bring your attention to one thing and one thing only. You may start your day with it, do it mid-day, or finish your day with it. You may choose from the following list, but pick one and stick with it all week:
Journaling - Spend 10 continuous minutes writing. Some suggestions you might try to get yourself started -- Free writing on what's going on right nos, what's working or what's not; writing about 1 positive experience you've had during your day; writing down 3 things you are grateful for, however simple, and say something about how each one impacts your life.
Mindful walking -- Take 10 minutes to quietly walk, bringing your attention to your breathing your steps and your surroundings. You do not have to be alone, but it must be quiet. No conversation.
Sitting in meditation or prayer.
In all of these things, the practice is in having the thing be the ONLY thing that you are doing. Other thoughts will creep in, other desires will pop up. Just quietly and gently bring yourself back to what you are doing.
This can be one of the most important parts of your practice of health and fitness.
Our kids journal!
Today's Skill
Headstands
Today's Little Champs and Champs Workout
AMRAP
6 pull ups
12 Overhead squats
50m run
Today's Game
Clean the Yard
Posted by Shirley Brown :
Friday, Feb 17, 2012
Today is day four of our water challenge and I've been on it with water consumption today. It may have been the fact that last night, as I was laying in bed, I had to finish my 24oz bottle of water. Then I had to get up during the night, multiple times. I will not repeat that mistake! I am on the water train and not jumping off. Water is just great, we are really lucky to have access to so much clean water. It does many things for the earth and our bodies. By keeping hydrated it not only makes you feel better but keep your body running smoothy. Keep up the great work and ditch the soda for water!
Oliver doing a little running!
Posted by Shirley Brown :
Wednesday, Feb 15, 2012
I was having the conversation the other day with someone about what foods work and what foods don't. She then brought up the point that instead of talking about all the food you CAN'T eat, it's better to talk about all the food you CAN eat. Lets talk about just a few. Any fruit or vegetable (except a white potato), a plethora of protein sources, chicken, beef, fish, poultry etc. Whole grains like quinoa or couscous, fats like avocado, nuts and olive oils. This list is really never ending. Just change your perception and you will see there is TON of food to eat. It's up to you to decide what you are going to do with it!
Rack position
Today's Skill
Rack position
Today's Little Champs and Champs Workout
AMRAP 10
Ladder
1 DB front squat
1 DB push press
1 Mt climber (2 count)
Round 2- 2 of everything, Round 3-3 of everything etc.
Today's Game
CrossFit Concentration
10 box jumps earns you a flip
Posted by Shirley Brown :
Tuesday, Feb 14, 2012
If you are playing the game then you might as well play by the RULES.
-Don't forget to log your points by 9pm! If you log later than 9pm your points won't be counted.
-Be honest with your scoring. Nutrition guidelines are: no dairy, no sugar (of any kind) and nothing white, ex: white bread, white pasta etc! Sleep 8 hours =1 point, exercise 30min = 1 point, watch less than an hour of TV or video games=1 point.
Have fun! We want these to be sustainable habits, so it's ok if you mess up just get back on track!
Prodigy working the sit-ups
Posted by Shirley Brown :
Monday, Feb 13, 2012
The Whole Life Challenge is a game, which means you earn a score. Everything you do plays into your score. Make healthy food choices and earn all three points. Exercise for 30minutes earn one point, watch less than and hour of TV or video games earn one point and sleep a full 8 hours earn one more point. Below you can see It's a real life game and the score is visible. If you are interested to see how you are all doing, check it out HERE!
The Scoreboard
Today's Skill
Thrusters
Today's Little Champs and Champs Workout
AMRAP 10min
8 Thrusters
8 Burpees
150m Row
Today's Game
CrossFit Powerball
10 rope skips earns a turn
Posted by Shirley Brown :
Sunday, Feb 12, 2012
Welcome to Day 1 of logging your Whole Life Challenge score. It's as easy as filling in the questionnaire below. Bonus challenge #! Starting on Monday, your first bonus challenge is to drink 1/2 oz. of water for every 1 pound of your body weight EACH DAY. That means if you are 150#, you will drink 75 oz. of water every day to complete this challenge. You will be asked on Monday, February 20th when you log in your points if you completed the weekly challenge. That is going to be your only chance to report, so don't miss it!
Whole Life Challenge Sand-which?
