Posted by Shirley Brown : Tuesday, Feb 21, 2012

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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

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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

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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!

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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

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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!

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Posted by Shirley Brown : Thursday, Feb 16, 2012

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Orlando pushing to the sky!

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Posted by Shirley Brown : Wednesday, Feb 15, 2012

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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

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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

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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

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Posted by Shirley Brown : Monday, Feb 13, 2012

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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

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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

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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?

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Posted by Shirley Brown : Thursday, Feb 09, 2012

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The Whole Life Challenge is quickly approaching- and below is what each day will look like on our blog. Mark your scores here each day by 9pm. Then make sure to get yourself to bed as 8 hours of sleep each night is a must. Saturday morning we will be at Rancho park doing our preliminary workout! I'm excited to have you all participating.

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Today's Prodigy Workout
6 rounds for time:
10 mountain climbers (2 count)
10 box jumps
10 dumbbell thrusters

Today's Game
Clean the Yard

Posted by Shirley Brown : Tuesday, Feb 07, 2012

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This Saturday the 2nd Annual Whole Life Challenge Begins. This year we have special "Kids" rules that are more applicable and real to our kids. Here is a quick overview of how things work. Starting Saturday, February 11th until April 7th your health/life will be challenged. Challenged in the areas of nutrition, sleep, physical activity and limiting TV/video hours. What does this mean? Each day during this challenge you will start with 6 points. 3 points for nutrition (staying within our guidelines) 1 point for accumulating 8 hours of sleep, 1 point for 30 min of physical activity and 1 point for watching less than 1 hour of TV and or video games per day. You goal is to keep as many of your points as possible. You will log your points by coming to the blog daily and checking in by 9pm the following day. The challenge also starts with a baseline workout at Rancho park on Saturday, we will retest the workout April 7th and see how much you improved. So, what are you waiting for: Email shirley at Crossfitla.com to sign up. $25 fee

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Today's Prodigy Workout
10 Rounds:
5 Deadlifts
5 Dips

Today's Game
CrossFit Powerball
5 sit ups earns a turn

Posted by Shirley Brown : Thursday, Feb 02, 2012

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Pull-ups

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Today's Prodigy Workout
AMRAP 12 minutes:
8 one-arm seated dumbbell shoulder press
10 flutter kicks (2 count)
10 walking lunges (2 count)

Today's Weightlifting
Back Squat 3-3-3-3-3

Posted by Shirley Brown : Monday, Jan 30, 2012

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Fly superman!

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Today's Skill
Knee ups

Today's Little Champs and Champs Workout
AMRAP 10
6 knee ups
12 Superman’s
6 sit ups
12 jumping squats

Today's Game
CrossFit Concentration

Posted by Shirley Brown : Thursday, Jan 26, 2012

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2010: Coach Andy with Odie and student

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Today's Prodigy Workout
21-15-9-3
Burpees
Kettlebell Sumo Deadlift High Pull

Today's Game
Simon Says

Posted by Shirley Brown : Monday, Jan 23, 2012

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Blindfolded burpess??

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Today's Skill
Thrusters

Today's Little Champs and Champs Workout
Stations:
spend 30 seconds at each station
-Thrusters
-Up downs
-Tire flip and hop
-Plank Hold

Today's Game
Rope swing obstacle course

Posted by Shirley Brown : Thursday, Jan 19, 2012

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Sometimes its a long road!

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Today's Workout
AMRAP 12min
10 jumping pull ups
10 box jumps
10 push ups

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

Posted by Shirley Brown : Monday, Jan 16, 2012

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The view from our Hike!

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Today's Skill
Monkey bar crawls

Today's Little Champs and Champs Workout
Deck of cards
Hearts=Squats
Diamonds=Mountain climbers (2 count)
Clubs=Sit ups
Spades=Burpees
The value of the card represents how may reps you complete!

Today's Game
Obstacle course

Posted by Shirley Brown : Thursday, Jan 12, 2012

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Isabella has come a long way over the last year!

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Today's Workout
AMRAP 15:
5 bench dips
10 Wall balls
20 jump rope skips
30 sit ups

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

Posted by Shirley Brown : Monday, Jan 09, 2012

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One Leg hops!

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Today's Skill
Lateral bridges

Today's Little Champs and Champs Workout
AMRAP 10
150m Row
10 box jumps
5 bench dips

Today's Game
Simon says!

Posted by Shirley Brown : Thursday, Jan 05, 2012

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Post hike happiness

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Today's Prodigy (Teens) Workout
21-15-9-3
Burpees
Kettlebell Sumo Deadlift High Pull

Today's Weightlifting
Deadlift 3-3-3-3-3

Posted by Shirley Brown : Monday, Jan 02, 2012

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CFLA kids out for a hike during the break

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...continued here...

Posted by Shirley Brown : Thursday, Dec 22, 2011

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Coach getting things set

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Today's Prodigy (Teens) Workout
4 x 200m sprints, 2 min rest between each

Today's Weightlifting
Intro to cleans

Posted by Shirley Brown : Monday, Dec 19, 2011

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The girls working on "hollow" position

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Today's Skill
Jump to support

Today's Little Champs and Champs Workout
Max squats in 1 min
Rest 1 min
Max sit ups in 1 min
Rest 1 min
Max burpees in 1 min

Today's Game
Pin the tail on the Donkey

Posted by Shirley Brown : Thursday, Dec 15, 2011

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Crossroads Kids trying out CrossFit

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Today's Prodigy (Teens) Workout
500m Row
21 DB Thrusters
21 Push ups
50 Sit ups
400m Row
15 DB Thrusters
15 Push ups
40 sit ups
300m Row
12 DB Thrusters
12 Push ups
30 Sit ups
100m Row
9 DB Thrusters
9 Push ups
18 sit ups

Today's Game
Ring Toss

Posted by Shirley Brown : Monday, Dec 12, 2011

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Hannah and Lucas Moving that Mess

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Today's Skill
Medicine Ball Cleans

Today's Little Champs and Champs Workout
AMRAP in 10min
5 second Chair Sit
10 Medicine Ball Cleans
150m Row

Today's Game
Relay Races

Posted by Shirley Brown : Thursday, Dec 08, 2011

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Everyone in motion

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Today's Prodigy (Teens) Workout
AMRAP 12
3 Jump squats
6 Toes to bar
9 Push ups
12 Walking lunges
15 Sit ups

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

Posted by Shirley Brown : Monday, Dec 05, 2011

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We will miss you Coach Kevin!

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Today's Skill
Turkish Get Ups

Today's Little Champs and Champs Workout
AMRAP in 10min
6 Knee Ups
12 Walking Lunges
50m Run

Today's Game
Move that Mess

Posted by Shirley Brown : Thursday, Dec 01, 2011

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Isabella at PR Day!

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Today's Prodigy (Teens) Workout
AMRAP 12
10 bench dips
10 deadlifts
30 jump rope skips

Today's Game
Steal the Bacon

Posted by Shirley Brown : Monday, Nov 28, 2011

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Lucas running with intent!

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Today's Skill
Inversions: Head stands

Today's Little Champs and Champs Workout
AMRAP in 10min
2 Burpees
4 Pulls ups
6 Mountain Climbers
8 Squat jumps

Today's Game
Tug of War

Posted by Shirley Brown : Thursday, Nov 24, 2011

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We are thankful to have Mina in our program!

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Today's Prodigy (Teens) Workout
Run to everyone around you and tell them you are grateful for them!

Posted by Shirley Brown : Monday, Nov 21, 2011

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Today's Skill
Bar Hang

Today's Little Champs and Champs Workout
3-200m runs

Today's Game
Build a fort and move it.

Posted by Shirley Brown : Thursday, Nov 17, 2011

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Eve locked out overhead

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Today's Prodigy (Teens) Workout
4 rounds for time:
10 push press
10 wall balls
10 sumo deadlift high pull
5 tuck jumps

Today's Game
Clean the Yard

Posted by Shirley Brown : Monday, Nov 14, 2011

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Hula hoop fun

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Today's Skill
Pull Ups

Today's Little Champs and Champs Workout
Franny's Friend
5 rounds:
9 thruster (DB)
9 pull ups

Today's Game
Farmers and Lumberjacks

Posted by Shirley Brown : Thursday, Nov 10, 2011

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Isabella working her ring rows

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Today's Prodigy (Teens) Workout
Core-a-rific!
AMRAP 7 min
10 sit ups
10 hollow rocks
10 arch rocks
10 lateral bridges (5 each side)

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

Posted by Shirley Brown : Monday, Nov 07, 2011

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Beanie sprinting a 200m run

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Today's Skill
Deadlifts

Today's Little Champs and Champs Workout
Lil’ Diane
21-15-9
Deadlifts
Shoulder Press

Today's Game
Clean the Yard

Posted by Shirley Brown : Thursday, Nov 03, 2011

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Today's Prodigy (Teens) Workout
5 Rounds for time
200m Row
12 DB thrusters

Today's Game
Simon Says

Posted by Shirley Brown : Monday, Oct 31, 2011

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Halloween last year at CFLA Kids class

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Today's Skill
Medicine Ball Cleans

Today's Little Champs and Champs Workout
AMRAP in 10 min
Farmers carry- down and back
10 Medicine ball cleans
20 mountain climbers
Run to tree and back

Today's Game
Rope Swing obstacle course

Posted by Shirley Brown : Thursday, Oct 27, 2011

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Isabella at PR day

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Today's Prodigy (Teens) Workout
5 rounds for time:
8 Pistols
12 Kettle bell swings
20 Rope skips

Today's Weightlifting
Deadlift
3-3-3-3-3

Posted by Shirley Brown : Monday, Oct 24, 2011

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Relaxing after PR Day!

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Today's Skill
Rowing

Today's Little Champs and Champs Workout
AMRAP in 10min
1-2-3-4-5-6-7-8-9-10………..
Bench dips
Deadlift
Box Jumps
Run to tree and back

Today's Game
Up-Down-Stop-Go

Posted by Shirley Brown : Thursday, Oct 20, 2011

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Michal deadlifting three bars?

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Today's Prodigy (Teens) Workout
AMRAP 12 minutes
3 Broad Jumps
10 Deadlifts
3 Broad Jumps
7 Pull ups

Today's Game
CrossFit Powerball
10 sit ups= 1 ball

Posted by Shirley Brown : Monday, Oct 17, 2011

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Kelsey and Kevin having a BLAST running!

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Today's Skill
Forward Rolls

Today's Little Champs and Champs Workout
AMRAP in 10 min.
1 forward roll to cone
Run to tree and back
15 jumping jacks
15 squats

Today's Game
CrossFit Tic-Tac-Toe
1st Row-3 push-ups
2nd Row-5 Supermans
3rd Row- 5 pull-ups

Posted by Shirley Brown : Thursday, Oct 13, 2011

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Isabella swinging her bell!

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Today's Prodigy (Teens) Workout
Time v. Task!
Round 1 - As many reps as possible of:
1 min burpees
1 min sit ups
1 min push ups
1 min box jumps
1 min squats
Rest 2 minutes

Round 2 – do the same # of reps for time; try to beat 5 minutes


Today's Weightlifting
One arm dumbbell strict press
5-5-5-5-5 (each arm)

Posted by Shirley Brown : Monday, Oct 10, 2011

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Jack learning the anchor

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Today's Skill
OH Medicine ball carry

Today's Little Champs and Champs Workout
AMRAP in 10 minutes
-OH med ball carry from one end of room to the other
-Walking lunges form one end of the room to the other
-5 Inverted burpees

Today's Game
Red Light Green Light

Posted by Shirley Brown : Thursday, Oct 06, 2011

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Mina swinging a Kettle bell!

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Today's Prodigy (Teens) Workout
“Half Barbara”
3 rounds
10 pull ups
15 push ups
20 sit ups
25 squats

Today's Game
Ring Toss

Posted by Shirley Brown : Monday, Oct 03, 2011

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A glimpse into one of the kids success journals

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Today's Skill
Medicine Ball Cleans

Today's Little Champs and Champs Workout
PR Day practice

Today's Game
Hula Hoop Freeze Tag

Posted by Shirley Brown : Thursday, Sep 29, 2011

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Chest to deck push ups are the standard!

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Today's Prodigy (Teens) Workout
“Lil Jumping Annie”
Jump rope and sit ups
50-40-30-20-10 jumps
25-20-15-10-5 sit ups

Today's Weightlifting
Deadlifts 3-3-3-3-3

Posted by Shirley Brown : Monday, Sep 26, 2011

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Siena hanging around!

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Today's Skill
Pass Throughs

Today's Little Champs and Champs Workout
AMRAP in 10min
9 SDLHP
6 Pass Throughs
3 Burpees
50 Rope skips

Today's Game
Limbo

Posted by Shirley Brown : Thursday, Sep 22, 2011

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The Prodigy girls (hanging around)

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Today's Prodigy (Teens) Workout
“Fight Gone Prodigy”
2 rounds for reps:
1 min wall ball – 9’ line
1 min SDHP
1 min box jumps
1 min push press
1 min row
1 min rest

Today's Game
Clean the Yard

Posted by Shirley Brown : Monday, Sep 19, 2011

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CFLA Kids at Fight Gone Bad 6

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Today's Skill
Mountain Climbers and Pull ups

Today's Little Champs and Champs Workout
Deck of Cards
Club=Mountain climbers
Heart=Squats
Diamonds=pull ups
Club=Sit ups

Today's Game
Dragon Tails

Posted by Shirley Brown : Thursday, Sep 15, 2011

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We are always on the lookout for more "future firebreathers"

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Today's Prodigy (Teens) Workout
¾ “Cindy”
AMRAP in 15 min:
5 pull ups
10 push ups
15 squats

Today's Weight lifting
Shoulder Press 3-3-3-3-3

Posted by Shirley Brown : Monday, Sep 12, 2011

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Joy doing some rowing on Family Feud Day.

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Today's Skill
Box Jumps

Today's Little Champs and Champs Workout
AMRAP
6 Burpees
9 SDHP
12 Pull ups

Today's Game
Nutrition-draw a balanced meal

Posted by Shirley Brown : Thursday, Sep 08, 2011

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Prodigy white board photo on an average day!

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Today's Prodigy (Teens) Workout
“Fran”
21-15-9
Thrusters
Pull ups

Today's Weight lifting
Back Squat 3-3-3-3-3

Posted by Shirley Brown : Monday, Sep 05, 2011

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Jacob perfecting his squat

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Today's Little Champs and Champs Workout
NO CLASS TODAY-Get outside and enjoy the sunshine.

Posted by Shirley Brown : Thursday, Sep 01, 2011

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Prodigy students learning the Overhead Squat

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Today's Prodigy (Teens) Workout
6 rounds, for time:
200m run
12 deadlifts

Today's Game
Musical Medicine Balls

Posted by Shirley Brown : Monday, Aug 29, 2011

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Mina setting up for a push press

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Today's Skill
Chair Sit

Today's Little Champs and Champs Workout
Personal Record Day
-Pick two from the board to work on

Today's Game
CrossFit Concentration
10 sit ups earn a flip

Posted by Shirley Brown : Thursday, Aug 25, 2011

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We get outside and run!

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Today's Prodigy (Teens) Workout
Tabata:
Squats
Situps
Pushups
Pullups

Today's Weightlifting
Deadlift 3-3-3-3-3

Posted by Shirley Brown : Monday, Aug 22, 2011

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Solid Jump to support Tess

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Today's Skill
Push Press

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
15 box jumps
10 push ups
50m run
10 push press

Today's Game
Obstacle Course

Posted by Shirley Brown : Thursday, Aug 18, 2011

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A Prodigy student in motion at CFLA

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Today's Prodigy (Teens) Workout
Half - “Nancy”
5 rounds, for time:
200m run
15 OH squats

Today's Game
"Simon Says"

Posted by Shirley Brown : Monday, Aug 15, 2011

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Turkish Get-Up Anyone?

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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

Posted by Shirley Brown : Thursday, Aug 11, 2011

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Now that looks like FOCUS

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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

Posted by Shirley Brown : Monday, Aug 08, 2011

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Look who is back, and NO braces!

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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

Posted by Shirley Brown : Thursday, Aug 04, 2011

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Moving the Fort

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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

Posted by Shirley Brown : Monday, Aug 01, 2011

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The newest addition to CFLA Kids, just hanging around

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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

Posted by Shirley Brown : Monday, Aug 01, 2011

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The newest addition to CFLA Kids, just hanging around

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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

Posted by Shirley Brown : Thursday, Jul 28, 2011

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Adam taking a breather

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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

Posted by Shirley Brown : Monday, Jul 25, 2011

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Alexis finding her balance

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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

Posted by Shirley Brown : Thursday, Jul 21, 2011

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it's mile time!

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

Today's Game
Clean the Yard

Posted by Shirley Brown : Monday, Jul 18, 2011

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

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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

Posted by Shirley Brown : Thursday, Jul 14, 2011

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Squats at three different stages

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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

Posted by Shirley Brown : Monday, Jul 11, 2011

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Tess doing a little running

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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

Posted by Shirley Brown : Thursday, Jul 07, 2011

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Just a friendly game of CrossFit Powerball!

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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

Posted by Shirley Brown : Monday, Jul 04, 2011

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Becca instructing proper sit-up technique.

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

Posted by Shirley Brown : Monday, Jun 27, 2011

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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.


Journaling, an important piece of the program.

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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

Posted by Becca Borawski : Thursday, Jun 23, 2011

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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


Hannah always works out with a smile on her face!

Posted by Shirley Brown : Monday, Jun 20, 2011

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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.


Alexis and Grace powering through the run

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

Posted by Becca Borawski : Thursday, Jun 16, 2011

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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!


Jack supervises his dad's burpees.

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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

Posted by Shirley Brown : Monday, Jun 13, 2011

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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!


Austin practicing the Back Squat

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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

Posted by Becca Borawski : Thursday, Jun 09, 2011

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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


Dancing or burpees??

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

Today's Game
CrossFit Powerball

Posted by Shirley Brown : Monday, Jun 06, 2011

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Choosing the right food to eat can be challenging. Especially when we are surrounded by lots of unhealthy choices. The new USDA's My Plate gives us a visual of what our plate should look like at every meal.

Below you will see the evolution of the food pyramid. Though I’m not a huge fan of grains or dairy, I’m very happy to see that they are recommending half of our plate be filled with fruits and vegetables! Lets start filling our plates with more green things!

Reminder:
Family Feud is this Saturday June 11th, from 12:00 pm-1:30 pm. The whole family will have the opportunity to show how fit they really are. This event will take the place of our regularly scheduled kids classes. Make sure to email .(JavaScript must be enabled to view this email address) to RSVP! We are looking forward to seeing you all there!

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Today's Skill
Partner Box Jump and Squats

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
Partner Workout
20 Box jumps (alternate person)
50m Run
15 Sit ups (high 5 partner)
20 Squats alternating with bean bag toss

Today's Game
Freeze Tag

Posted by Becca Borawski : Thursday, Jun 02, 2011

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A recent study published in Acta Paediatrica reported that a lack of activity even in young children can have an impact on their cardiovascular health later in life.

"The study in 223 eight to11 year-olds in Sweden found that those who were less active had a higher 'composite risk score' for heart and circulatory disease. This score also took into account their blood pressure, resting heart rate and body fat."

You can read the full article at MedicalNewsToday.com.

When you are sorting out your busy schedule and choosing activities for your children, remember that what you do today DOES have an impact on their futures. Not only would you be teaching them good healthy habits by keeping them active and eating well, but you are literally investing in the health of their bodies and the longevity of their hearts.


Shannon and Lucas.

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Today's Prodigy (Teens) Workout
8 rounds, for time:
10 squats
Broad jump across room
10 push ups
Broad jump across room

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

Posted by Shirley Brown : Monday, May 30, 2011

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Imagine yourself as a seven year old kid. Let’s pretend you live at home, but have no parents or siblings. Everyday you must get yourself up, dress, eat breakfast, pack your lunch and make your way to school. When the school day comes to an end you make your way home, do your homework, cook dinner, wash your clothes and get to bed.

This day doesn’t seem too bad, does it? What about bed time? As a seven year old kid, choosing the appropriate bed time could be a challenge, especially when the TV and computer have only one user, YOU. Who is doing the grocery shopping and who is paying? How do you decide what to buy? What about daily exercise, homework help, emotional support and friendship? The list could go on and on. There are endless choices and tasks that need to be done throughout the day and making the right choice is challenging. We all need support, no matter what stage or age of life we are in.

Now, imagine you are the parent of the seven year old I described above. What will you do? Most of you give your children shelter, food and love. Don’t get me wrong, these are necessary. But, do you give them the most healthful food choices, so that they can thrive? Unless we educate our kids on what’s good, bad, healthy or not, they don’t know. Take a moment and look at how you are supporting your child. Make sure you are giving them all the resources, education and support they need.


A friendly game of Farmers and Lumberjacks

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Today's Little Champs and Champs Workout
Get outside and PLAY

Posted by Becca Borawski : Thursday, May 26, 2011

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On Saturday June 11th at 12:00pm there will be a showdown! Who has the fittest family? We will find out!

Students of CFLA Kids -- bring your parents!
Students of CFLA -- bring your kids!

The workout will be a team style workout and families will compete against each other to find out who is fittest...and there will no doubt be a lot of silliness and fun involved, too, since it IS the Kids program!

...but watch out, our Kids are FIT and they've been doing CrossFit for a while. Parents will need to be on theirs toes to keep up with our Future Firebreathers!

Date: Sat. June 11
Time: 12:00-1:15pm
Where: CFLA

Please RSVP to .(JavaScript must be enabled to view this email address) to reserve a spot for your family!


Jack and the rest of the Bentley Family love CrossFit LA so much they even celebrated his birthday here!

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Today's Skill
Push Ups

Today's Workout
CFLA Kids Baseline
250m Row
25 Squats
20 Sit Ups
15 Push Ups
10 Jumping Pull Ups

Today's Game
Draw yourself doing your best Baseline!

Posted by Shirley Brown : Monday, May 23, 2011

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Learning a new skill can be challenging, but with practice and persistence it gets easier. For instance -- the squat. It’s one of the most basic movements here at CrossFit LA Kids. In some countries children grow up squatting as part of their culture, but that is not the case here in the U.S. where many of us must be taught how to squat correctly. In addition, as we age the squat becomes more difficult because flexibility decreases.

For these reasons we squat frequently in CrossFit LA Kids class. In fact, May’s “Skill of the Month” is the squat! You will see us squatting in many classes over the next few weeks. Remember new skills take lots of practice to get them right. Keep on squatting!


Jack finishing a perfect squat

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Today's Skill
Shoulder press and Burpee broad jump

Today's Workout
As Many Rounds As Possible in 10min
Down and back Burpee broad jumps
15 Sit ups
10 Shoulder press
Run to tree and back

Today's Game
CrossFit Tic Tac Toe
1st Row 5 box jumps
2nd Row 5 push ups
3rd Row 5 squats

Posted by Becca Borawski : Thursday, May 19, 2011

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Do you have a picky eater at home? Exhausted by the meal-time battle of getting your little one to eat something? Are you wondering if it's possible for your child to live on crackers and cheese alone? Here are a couple great blogs for you to check out with some practical hands-on advice that you can put to work today. Make meal time enjoyable for EVERYBODY.

The Do's and Don't of Feeding the Picky Eater

Eight Ways to Encourage Healthy Eating Habits in Kids


Meal-time at our recent CFLA Kids birthday party!

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Today's Skill
Box Jump

Today's Workout
30 seconds at each station:
(rounds like Fight Gone Bad)
Box Jumps
Tire Flip, with Hop
Bench Dips
Jumping Pull Ups

Today's Game
Clean the Yard

Posted by Shirley Brown : Monday, May 16, 2011

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Saturday May 21st CFLA kids classes will be pushed back two hours:

Little Champs - 2:00-2:45pm
Champs - 2:45-3:30pm

This Saturday, CFLA will be having our Whole Life Challenge Finals. The event wraps up eight weeks of "challenging" yourself. Each day required participants to carefully watch what they put in their mouth, exercise at least ten minutes, stretch and supplement their diet with fish oil. Points were earned daily and logged online. There were also weekly challenges they could earn points from, ranging from sleeping a full seven hours per night to cutting back on television.

Our very own Isabella took part in the challenge and has changed her eating and exercise habits to get healthier. This Saturday she will celebrate and continue to live a healthy life!

What do you in your life that is a challenge?

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Today's Skill
Rowing

Today's Workout
As Many Rounds As Possible in 10min
100m Row
100m Run
10 burpees

Today's Game
Farmers and Lumberjacks

Posted by Becca Borawski : Thursday, May 12, 2011

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As part of First Lady Michelle Obama's "Let's Move" program, Beyonce recently put out this dance video. The steps are easy to follow and definitely get you moving! Do you have some kids in your house that are reticent to move? Plop them down in front of this video and see what happens.

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Today's Skill
Indian Run, with Medicine Ball

Today's Workout
As many rounds as possible, in 10 minutes:
6 Birdpickers
150m Row
12 Push Ups

Today's Game
Dragon Tails

Posted by Shirley Brown : Monday, May 09, 2011

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Kids bodies benefit from exercise, but what about their brains? Does exercise have an effect on kids academics and their classroom behavior? In high school I remember admiring the kids I thought "had it all". They were smart, popular and athletic. These kids were the ones to receive the scholar athlete awards. These awards were based on keeping a specific minimum GPA as well as performing well on the athletic field or court. Did these kids happen to be smart and athletic, or was it the athletics that allowed them to better focus on school and keep up their grades? Studies have shown that kids are more calm in the classroom after exercise and their brains have the ability to function better directly after exercise. Check out this article and video in the CrossFit Journal on kids, activities and the classroom.

Maybe you should try bringing your homework to the gym next time?

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Today's Skill
Chair sit or L-sit

Today's Workout
As Many Rounds As Possible in 10min
10 Thrusters
10 Superman’s
Run to tree and back

Today's Game
Red Light, Green Light

Posted by Becca Borawski : Thursday, May 05, 2011

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CrossFit LA Kids isn't just about running around and getting sweaty. It's also about reading comprehension and communications skills. We work with the kids on weekly vocabulary words related to all aspects of health, fitness, and good sportsmanship. We sit down and talk about the word each Monday and then discuss it as it comes up throughout the week, during our workouts. At the end of each class we also log in our Success Journals. This means sitting down, talking through what we did in class, and writing it all down. We talk about the hardest parts, our favorite parts, and what new things we learned. Doing this helps the kids to look back, analyze and take some time to be thoughtful about their actions and accomplishments.

...and of course, we hand out stickers, too.


Hannah writes in her Success Journal at the end of class.

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Today's Skill
Deadlift - "Angry Gorilla"

Today's Workout
"Lil Diane Plus"
21-15-9-15-21
Shoulder Press
Deadlift

Today's Game
Freeze Tag

Posted by Shirley Brown : Monday, May 30, 2011

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If you are reading this you are either: A: Involved with CrossFit Kids or B: Curious about CrossFit Kids. If you have ever watched adults CrossFit it might look like throwing some heavy weights around and pushing yourself to near exhaustion. Let me tell you, it’s not the same for the kids. Yes, we push them, but there are no heavy weights and the kids are smiling the whole time.

We all know childhood obesity is on the rise, and kids nutrition is not quite where it should be. CrossFit Kids plays an active role with your kids and their health. Your child will learn an appreciation for movement, because we make exercise fun. Every class starts with a warm-up, then we learn a skill, complete a workout and then play a game. Your child is constantly interacting with others and learning new skills.

Each class your child is getting stronger and healthier by training balance, agility, speed, power and coordination. According to Coach Glassman (The founder of CrossFit), these are some of the trainable physical skills that CrossFit can develop. If your child plays a sport, all of these are necessary for them to be a better athlete. If you need to get your kid off the couch or computer, this is one awesome way to get them moving.

At CrossFit LA Kids each child gets attention and recognition. We not only train them physically, we teach them responsibility, accountability and talk nutrition. Every day is a little different and we encourage your child to share and bring friends. Your child will leave with more confidence knowing they can do anything inside and out of the gym.

So drop by and give us a try!

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Today's Skill
Wall Balls and Jumping Rope

Today's Workout
AMRAP 10min
10 Wall balls
10 Sit ups
50 Rope Skips

Today's Game
Musical Medicine balls

Posted by Becca Borawski : Thursday, Apr 28, 2011

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I am happy to share that our Teen Program will be starting up soon! We are aiming to start with a once per week class sometime toward the end of May. If you have children, or know of friends with children, between the ages of 13-17 who would like to do CrossFit, please let me know! We have not chosen a specific day and time yet, but it most likely will be a weekday in the late afternoon. More information will be coming in the next couple weeks!


Teens from Crossroads doing a CrossFit Kids workout.

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Today's Skill
Thrusters and Pull Ups

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

Today's Game
Farmers & Lumberjacks

Posted by Shirley Brown : Monday, Apr 25, 2011

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Rewind 20 years, 6:00am the alarm goes off. My mother was out of bed and into the shower. Next, she attempted to wake my sister and I. In an effort to wake us, my mother would crank up the music, start cooking and yell the occasional get out of bed threat. I remember never wanting to get out of bed. This happened most every morning, despite what time I went to bed. Sound familiar? It might be because sleep, just like food and water is necessary for the growth and health of our children. Lack of sleep can lead to irritable, unfocused and even sick children. But how mush sleep is enough?

From infant to teens the amount of sleep needed is varied. Studies have shown that as children get older they require less sleep, it’s a good thing because as children age, their commitments and activities increase. Getting enough sleep is challenging because most kids I know are up and off to school before 8am. Parents and children alike know when the school bell rings the day is not over. Most kids are off to sports practice or another extracurricular activity. Afterward, kids still must make time for homework and dinner. In order to get the required amount of sleep, to bed they must go. Kids sleep needs vary depending on age. Check out this Link on Kids health for specifics and your child.


Who's sleepy?

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Today's Skill
Arch and Hollow

Today's Workout
5 rounds:
10 arch rocks
10 squats
10 hollow rocks
10 push ups
Run to Tree

Today's Game
Egg on a stick

Posted by Becca Borawski : Thursday, Apr 21, 2011

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Just because we don't starting teaching CrossFit to kids until the age of 5, doesn't mean we've forgotten that many of our students have younger siblings. Part of what we teach in CFLA Kids is responsibility and accountability. This is something parents teach at home through chores and other household duties. Taking on chores can start as early as the age of 2, helping kids learn how to care for themselves and the space around them. Learning how to put toys away and set the table is also a great way to practice vocabulary, spacial awareness and object identification.

For tips and tricks on organizing the little ones, check out this great article from one of my favorite blogs, Uncutterer - Teaching Toddlers About Organizing


Lucas loves the rope climb!

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Today's Skill
Walking Lunge

Today's Workout
As many rounds as possible, in 10 minutes:
10 walking lunges
10 sumo deadlift high pulls
50m run

Today's Game
CrossFit Concentration

Posted by Shirley Brown : Monday, Apr 18, 2011

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I don’t travel much, but do enjoy it. It’s usually the destination that’s of enjoyment, but getting there is fun too. When I was younger, I would find it so exciting to hop on a plane, always in anticipation of my favorite in flight snack; ginger ale and pretzels. As an adult, I still find flying fun, but my food choices have changed and the flight food doesn’t excite me.

Last week I went up to Oregon to visit family and friends. While on my trip it got me thinking more about travel, kids and food preparation. One of my day trips was to the tulip fields to meet my friends and their children. As we sat down for lunch, some ordered food from the vendors (french fries and quesadillas), others had packed their kids lunches (fruit, crackers and granola bars). The kids ended up eating a mix of packed lunches and vendor food. With childhood obesity on the rise and food being a topic of interest, what we feed our kids on the go is important. When I travel I’ll often bring fruit, some nuts, and Paleo kits. If I know I am going to be at a close friend or family member’s house I'll often stop at a grocery store and get foods like eggs, vegetables and lunch meat that require little to no preparation. This is because most of the food choices we are surrounded with aren’t that nutritious. Pretzels, french fries and hot dogs are some of kids favorite foods, but, we all know these foods aren’t good for our children.

So, what's my challenge to you? Find healthy, kid friendly foods that travel. Take the extra 20 minutes the night before. Chop some vegetables and apples, grab some cheese sticks, lunch meat and an ice pack, and throw in some nuts and water bottles. What healthy foods do you pack for your kids?


Healthy colorful kids

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Today's Skill
Thruster review

Today's Workout
Lil Jackie
500m Row
30 Thrusters
20 Pull ups

Today's Game
Build a fort and move it

Posted by Becca Borawski : Thursday, Apr 14, 2011

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Family health isn't just physical health, it's also mental health. They have a direct relationship with each other. When we care for one, the other benefits. And when we do not care for one, it has an impact on the other. This is true within the family unit, too. If one of us is stressed out, it effects the whole family. So, if we work together as a unit to be healthy, mentally and physically, we can raise each other up.

Sometimes we don't realize we have gone off track with our habits and our behaviors. We get stuck in ruts and patterns. One of my favorite blogs, Zen Habits, recently posted an article about this very state and gave some ideas on how to break your family out of those ruts. Do you think it's time to perk up your family? Then check out this article -- 5 Simple Ways to Reboot Your Family


Mina practices her headstand.

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Today's Skill
Plank and Push Ups

Today's Workout
Pick 2 events off the leaderboard -- try to set a new personal record!

Today's Game
Musical Medicine Balls

Posted by Shirley Brown : Monday, Apr 11, 2011

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CrossFit LA Kids spends most of our playtime inside the gym. We do take the occasional run to the tree and back, but the majority of what we do is inside. As spring shows itself more, so do the options of getting outside. It is also a great opportunity for getting together with friends and family. I personally love walking, hiking and dining outside. Living in Southern California allows us many opportunities because of our wonderful weather and the landscape we are surrounded with. My goal for you: Get outside and play! Here are few examples of things you and your family can do outside:

Go to the Beach:
• Beach volleyball
• Boogie board
• Fly a kite
• Surf
• Swim
• Walk

Go to the mountains:
• Camp
• Hike
• Picnic lunch
• Take pictures

Go to the park:
• Have a BBQ and invite your friends
• Play a game: freeze tag, relay races or scavenger hunt
• Play on the jungle gym
• Ride a bike

I hope this list gives you a few ideas of outside activities. Now get outside and get your body moving and have fun!


Isabella running outside!

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Today's Skill
Parallel bars

Today's Workout
Deck of Cards
Hearts=burpees
Spades=squats
Diamonds=push ups
Clubs=sit ups

Today's Game
Freeze Tag

Posted by Becca Borawski : Thursday, Apr 07, 2011

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Thank you and congratulations to our visitors from Crossroads School! We recently hosted a special private class for a group of about fifteen athletes from Crossroads. They got a taste of what CrossFit feels like and a better understanding of how it could benefit them in their sports.

If you have a team or a class that you would like to bring on a field trip to CrossFit LA, let us know! We can arrange private classes for your group and in support of your goals. Just email .(JavaScript must be enabled to view this email address)


CrossFit LA Kids meets Crossroads!

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Today's Skill
Rowing

Today's Workout
As many rounds as possible, in 10 minutes:
200m Row
15 Box Jumps
15 Bench Dips

Today's Game
CrossFit Tic-Tac-Toe

Posted by Shirley Brown : Monday, Apr 04, 2011

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With all this talk about ADHD and diet I wanted to share a recipe with you all. I love to cook and I really love to eat. So, a while back I decided that I wanted to cook food that, one, I knew all the ingredients in and two, was good for me! So, the journey in the kitchen began. I've always talked about having a cookbook and that is in progress, but for now my partner and I have a food blog with tons of recipes to inspire you and get you in the kitchen. How about trying one out this week?

Tasty Turkey Meatballs

Preheat oven to 350

What you will need:
1 package ground turkey (about a pound)
1/2 red onion-chopped
1/4 c ground almond meal
1 egg
2 tsp cumin
1/2 medium sized jalapeño chopped (seeds are your choice-they make it hot)
1 tsp salt
1 tsp pepper
1/8 cup fresh cilantro
1 tps cinnamon
1 tsp salt

for topping:
1 large yellow onion
olive oil
Trader Joes-salsa verde

Slice yellow onion and put in fry pan with 2 tbs olive oil, leave on low heat and cook until golden brown and soft. Stir occasionally taking care not to let them burn.

In a large bowl combine ground turkey, all seasonings and other ingredients (no salsa verde). I recommend mixing with hands to really get all the flavors blended together. Once combined, shape into 1 inch balls and place in 9x13 baking pan(not touching) and cover with foil. Bake for 15-20min. They should be firm, and juice runs clear.

Serve topped with onions and salsa verde!


Kids Running Amok?!

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Today's Skill
Pull Ups

Today's Workout
Pick 2 Personal Records to work on

Today's Game Freeze Tag-unfreeze your partner by crawling underneath them