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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!
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!
Posted by Becca Borawski :
Friday, Jul 09, 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"
Posted by Becca Borawski :
Wednesday, Jul 07, 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 :
Friday, Jul 02, 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
Posted by Becca Borawski :
Wednesday, Jun 30, 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”
Posted by Becca Borawski :
Monday, Jun 28, 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
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”
21-15-9
Medicine ball clean & jerk
Seated pull ups
Today's Game
Monkey in the Middle
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
Posted by Becca Borawski :
Monday, Jun 21, 2010
Playing games teaches children a lot of different useful skills. One thing it gives them practice in is following directions. In our Little Champs program we start with very basic game play, games like "Dragon Tails," or "Duck, Duck, Goose," where children learn to listen to the explanations and what to do over the course of a game. The practice interacting with others and having fun at the same time. Of course, we also are sure to throw in some exercise elements, too!
Naz explains "Dragon Tails" to the 3-5 year olds.
Today's Skill
Tire Flipping
Today's Workout
4 rounds, for time. Each round timed separately with rest inbetween
10m Tire Flip
5 Pushups
10m Bear Walk
5 Burpees
10m Duck Walk
5 Situps
10m Tire Flip
Today's Game
CrossFit Tic-Tac-Toe
Posted by Becca Borawski :
Friday, Jun 18, 2010
All kids, even all adults, learn differently. Some of us learn by hearing things. Some of us learn by seeing things. Some of us learn best by using hands on methods. We incorporate a variety of teaching and learning methods at CFLA Kids so we can reach all kids. This way, everybody learn to look at things in different perspectives, also. One example recently, was drawing our balanced meals! In order to better picture what a balanced meal looks like, we sat down with our crayons and drew out how much space the protein, carbohydrates and fats would each take up. Plus, we got to design a tasty meal!
Jonesy, Cameron and Kelsey work on their renditions of a balanced meal.
Today's Skill
Rope Climb
Today's Workout
As many rounds as possible in 10 minutes:
10 Overhead Squats
3 Rope Climbs or Holds
10 Situps
50m Run
Today's Game
Musical Medicine Balls
Posted by Becca Borawski :
Wednesday, Jun 16, 2010
Those of you who are adult students at CFLA know Jonesy well, but did you know he is also a CrossFit Kids LA instructor? Jonesy has taken his life long love of fitness, his commitment to the fitness of entire families, and his feeling that working out as a kid affected him in a positive way, and is applying that as an assistant coach in our kids program. The kids love Jonesy and one of our Little Champs has even nicknamed him, "The Big Bear."
Jonesy works with the kids on basic gymnastic skills.
Today's Skill
Medicine Ball Cleans
Today's Workout
“Little Elizabeth”
21-15-9
Medicine ball cleans
Bench dips
Today's Game
Freeze Tag
Posted by Becca Borawski :
Monday, Jun 14, 2010
This past weekend, CFLA Kids had the pleasure of participating in a fundraiser event for the Barrington Rec Center. We set up a couple different workouts, a tire flipping challenge, and an obstacle course. The kids at the fundraiser just couldn't get enough of it all! We had leaderboards for each event and the kids just kept coming back to get higher scores and try to outdo each other. It was a great time and a lot of kids were able to experience CrossFit, and how much fun it is, for the first time!
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Today's Skill
Rowing
Today's Workout
3-5 rounds:
100m row
12 squats
10 situps
8 push ups
6 pull ups
Today's Game
Farmers & Lumberjacks
Posted by Becca Borawski :
Friday, Jun 11, 2010
Sometimes, as a little kid, there are so many new things going on in the world that it can be hard to pick one thing to pay attention to. The ability to focus your attention is a skill that takes practice. It is one of the skills children will attain as they learn CrossFit. The movements we teach are skill based, not just about strength and conditioning, so kids need to pay attention and concentrate on what they are doing. They learn that focus pays off in increased performance. In our case, higher performance levels occur in the gym, in the physical realm, but children can also take that focus "muscle" to their school work.
Jonny focuses on his chair sit hold.
Today's Skill
Nutrition - Balanced Eating
Today's Workout
"Little Jackie"
500m Row
30 Thrusters
20 Seated Pull Ups
Today's Game
Obstacle Course
Posted by Becca Borawski :
Wednesday, Jun 09, 2010
Students in our CrossFit LA Kids program learn how to be leaders and role models. Our Little Champs (3-5 yrs) class takes place directly after our Champs (6-12 yrs) class and it is not unusual to see the little ones observing from the patio or the corner of the room. In fact, it is common to see them trying to do the same moves as they watch, experimenting to see if they can do the same positions. It is another example of how group learning is a success and how the bigger kids can take pride in their knowledge and set good examples for other children.
The "Little Champs" peak in on what the "Champs" do in class.
Today's Skill
Deadlift & Shoulder Press
Today's Workout
“Lil Diane”
21-15-9
Deadlift
Shoulder press
Today's Game
Personal Records –
Max seated pull ups
Shuttle Run
Max situps in 1 min
Posted by Becca Borawski :
Monday, Jun 07, 2010
Thank you to everyone who came to the CFLA Kids Open House on Saturday. At one point we had forty-five people in attendance! It was great to have parents meet each other and have kids of all ages experience how much fun being fit and healthy CrossFit-style can be. A very special thank you to our current students and parents who brought your friends -- we couldn't have done it without all your help!
The little ones and parents watch and cheer on students during a demo workout.
Today's Skill
Overhead Squat
Today's Workout
3-5 rounds, for time:
15 Overhead Squats
15 Broad Jumps
15 Bicycles (2 count)
Today's Game
CrossFit Powerball
Posted by Becca Borawski :
Friday, Jun 04, 2010
If there's one thing I've learned working with children and CrossFit, it's that kids loves rowers! There is something magnetic about the relationship between the two. Kids are fascinated with them and instantly drawn to get on them and start working. Rowing is an excellent alternative to running, when it comes to building cardiovascular endurance, and also requires a great deal of coordination. For rowing to be effective, students must learn to develop a strong leg drive and be able to access their hip power. These two abilities will take them far in every other sport they encounter -- power, as we know it, generally comes from the hip and what sets elite athletes apart from others in their sport is an ability to access that power.
Alyssa works with Kelsey on the Concept2 erg.
Today's Skill
Deadlift and Shoulder Press
Today's Workout
Complete as many rounds as possible in 10 minute:
Run 50m
12 deadlifts
12 shoulder press
Today's Game
CrossFit Dodgeball
Posted by Becca Borawski :
Wednesday, Jun 02, 2010
Recently our word of the week was "sportsmanship" and I asked the students to tell me examples of what they thought good sportsmanship was. I was impressed with their answers! We discussed following the rules, not cheating, being respectful of equipment, and most importantly being respectful of each other. They even told me stories of teammates and friends who had done special things to demonstrate sportsmanship at school and on their teams. We decided as a group to demonstrate good sportsmanship, not only at CrossFit Kids LA, but also in our lives, outside of sports!
Lena loves sit ups!
Today's Skill
The Burpee
Today's Workout
Complete 5 rounds, resting in between. Each round is for individual time.
1 minute jumping rope
10 burpees
Run 50m
Today's Game
Build & Move a Fort
Posted by Becca Borawski :
Monday, May 31, 2010
Happy Memorial Day everyone! While there are no classes and no workout posted today, I am posting a fantastic video so you can see one example of the amazing potential that lies within a child. These children are all training in Olympic lifting, albeit it with light weights, but still taking on the incredibly technical challenge of the sport. They are using it as a platform to develop their commitment, hard work, and confidence. Check out these children -- they are doing the same Olympic lifting movements that we teach at CrossFit Kids LA.
And while you are going about your day today, please take a moment to remember those who gave their lives in service. Without them, our world would be quite different.
Posted by Becca Borawski :
Friday, May 28, 2010
Congratulations to Naz, one of our instructors, for recently completing her CrossFit Kids Certification. Naz, who is an elementary school teacher by day, is now qualified to lead classes, as well as assist them. As our community and class schedule expand, look for Naz to be leading some of the new classes!
Naz, instructing class.
Today's Skill
Seated Pull Up
Today's Workout
"Jumpy Nicole"
As many rounds as possible in 10 minutes:
20 box jumps
Max set of seated pull ups
Today's Game
CrossFit Concentration
Posted by Becca Borawski :
Wednesday, May 26, 2010
Working in a group class environment provides an excellent opportunity for children to learn and practice social skills. Good manners and respect are two of the social skills that CrossFit Kids LA incorporates into the program. Learning to wait your turn, instead of cutting ahead. Learning to treat the equipment well, instead of tossing it aside or taking another student's equipment. These skills translate into real-world skills as children grow up and have to learn and work in groups, both in school and at home.
Sabine, Giovanni and Jack navigate the boxes, taking their turns.
Today's Skill
Bench Dips
Alternating Superman
Today's Workout
5 rounds, for time:
Run to tree and back
10 bench dips
10 jumps for height
20 alternating supermen
Today's Game
Clean the Yard
Posted by Becca Borawski :
Monday, May 24, 2010
Learning the movements in CrossFit Kids LA does not just mean being able to mirror the instructor. Our students go through different stages of learning until they are able to demonstrate complicated movements step by step, without the assistance of an instructor. They start out by following the instructor's directions, then being able to demonstrate different positions on cue, and then being able to do the entire movement independently. This way, our students gain not only the ability to do the movement, but also a true comprehension of the movement that they can take out into the world.
Cameron, Kelsey and Sarah remember the fine points of the squat.
Today's Skill
Sumo Deadlift High Pull
Today's Workout
5 rounds, for time:
200m Row
5 Burpees
10 Sumo Deadlift High Pull
15 Walking Lunges
Today's Game
Egg On a Stick
Posted by Becca Borawski :
Friday, May 21, 2010
One of the reasons I love coaching children is the pure expression of fun they exude when they are enjoying something. It is almost as if they can not contain themselves and the happiness just pops right out of them -- as jumping around, giggling, running in circles, and who knows what else! As a grown-up it is tremendously refreshing to be around that much fun. As a coach, I love associating that feeling of fun with the act of exercising. My dream for the kids in our program is that they always have that much fun working out over many years to come.
Lilly can't stop giggling.
Today's Skill
Martial Arts Tumbling
Today's Workout
18-16-14-12-10-8-6-4-2
Front Squats
Sit Ups
Today's Game
Monkey In The Middle
Posted by Becca Borawski :
Wednesday, May 19, 2010
So, it turns out the "big" kids were jealous of the "little" kids -- when we came out with our CFLA Kids Dragon t-shirts, I kept hearing from the students in our adult program that they wanted one, too! So, here you go! Due to popular demand we now have our feisty dragon shirt available in sizes small to extra large for grown-ups.
Shirts can be purchased at the gym or ordered online through our e-store.
Today's Skill
Overhead Squat
Today's Workout
"Nautical Nancy"
5 rounds, for time:
250m Row
15 Overhead Squats
Today's Game
Roman Candle
Posted by Becca Borawski :
Monday, May 17, 2010
Demos! Games! Workouts!
Join us for our Open House on June 5th - 3:00-5:00pm. Friends, family and all interested people are welcome to come by any time during the Open House. Our students will be showing off their skills and there will be an opportunity for new children and families to join in on the fun as well. This is a great opportunity for people to learn more about what we do!
When: June 5th, 3:00-5:00pm
Where: CFLA
Please RSVP!
Mom and daughter CrossFitters, Tanya and Sarah.
Today's Skill
Wall Ball
Today's Workout
30-20-10
Wall Ball
Jumping Pull ups
100m Run after each round
Today's Game
Musical Medicine Balls
Posted by Becca Borawski :
Friday, May 14, 2010
Sometimes parents are concerned about weight lifting when it comes to their children. What we have found is, with younger children, there is so much capacity for neurological development, that not much weight is required. Simply put, children have so much potential for growth and improvement, that the stimuli required to provoke that growth is very little. We use "weights" like PVC pipes, 3 to 5 pound dumbbells, and 4 to 8 pound medicine balls for our workouts. This allows children to learn the movements, but without undue stress on their growing bodies. Once they reach their early teen years, then we can start adding heavier weights and they will already have an excellent foundation in proper form.
Kelsey learns how to "weight lift" with a PVC pipe.
Today's Skill
Medicine Ball Clean
Today's Workout
5 rounds:
1 minute - Row, for distance
1 minute - Medicine Ball Cleans, max reps
1 minute rest
Today's Game
Red Light, Green Light
Posted by Becca Borawski :
Wednesday, May 12, 2010
As a grown up, you might think of CrossFit as being about high intensity and speed. While this is true, CrossFit is also totally scalable, for both brand new adults and for children. For children CrossFit is first and foremost about learning good movement patterns. If we build good movement, then strength and speed will have a base from which to grow. In class, this looks like the coaches stopping the students to help them with the exercises, breaking exercises down into pieces, and only "counting" movements if they are done correctly. We build kids with great body mechanics so they can grow up into the high performance athletes they dream of being!
Coach Shirley checks out Jonny's excellent form on the bench dip.
Today's Skill
Front Squat
Today's Workout
AMRAP in 10-15 minutes:
10 Front Squats
10 Thrusters
10 Burpees
10 Side-to-Side Jumps
Today's Game
Farmers & Lumberjacks
Posted by Becca Borawski :
Monday, May 10, 2010
The attitude we love to have at CFLA Kids is a "Yes, I Can" attitude. This means, when something new comes up, we take a look at it and say, "Yes, I can!" Sometimes when things get hard or new things seem confusing or difficult, having a "Yes, I Can" attitude can get forgotten. What we've found, though, is that working out is more fun and we're actually FASTER and STRONGER when we stop thinking "I can't do it" and instead think "Yes, I can." So next time you get scared or next time you're not sure you can do something, don't listen to the little voice that tells you you can't do it and instead say out loud in a big voice, "YES, I CAN!"
Cameron shows an awesome "Yes, I Can" attitude.
Today's Skill
Word of the Week - Coordination
Today's Workout
25m Broad Jump
21 Push Ups
21 Squats
25m Broad Jump
15 Push Ups
15 Squats
25m Broad Jump
9 Push ups
9 Squats
Today's Game
CrossFit "Tic Tac Toe"
Posted by Becca Borawski :
Friday, May 07, 2010
CFLA Kids creates good habits by starting early with children. We lay the foundation for a life of good choices and habits in terms of food and fitness. One of the good habits we instill is timing your workouts and recording your times. Why is this a good habit? Timing workouts helps us see improvement, or in some cases a lack of improvement and then we have a workout history to guide us with what needs more coaching. Timing workouts also allows us to set goals -- kids love beating their old times, getting faster, and getting stronger. Having quantifiable goals makes for more fun!
Jake and Lily record their times on the whiteboard.
Today's Skill
The Thruster
Today's Workout
As many rounds as possible in 10 minutes:
150m Row
10 Push Ups
10 Thrusters
Today's Game
Medicine Ball Mine Field
Posted by Becca Borawski :
Wednesday, May 05, 2010
Congratulations to our visitors from Crossroads high school last week, who joined us for a CrossFit workout! All of them are athletes in a variety of sports, but had never done CrossFit before. Not only did they get their first CrossFit experience...but they did "Helen"! They did a great job and were great sports, too. Hope to see some of you back in the future!
Today's Skill
Bench Dip & Handstand Push Ups
Today's Workout
3 rounds, for time:
50m sprint
12 squats
50m sprint
9 bench dips
50m sprint
6 handstand push ups
50m sprint
1 beginner rope climb or hold
Today's Game
"Clean the Yard"
Posted by Becca Borawski :
Monday, May 03, 2010
Our new CFLA Kids shirts are now in stock! All the kids in our program proudly wear their shirts, like uniforms, when they are in class. As they grow in CrossFit, they are going to earn their way up through the ranks and earn different colored shirts. For kids not in the CFLA program, our basic blue shirt is available for sale in our online store, in sizes Youth - Extra Small up through Youth - Extra Large. And yes, don't worry, we will have an adult version in a couple weeks, too, so all the future fire breathers, big and small, can show it proudly!
Jack proudly displays his CFLA Kids shirt.
Today's Skill
Back Squat
Today's Workout
15 Back Squats
15 Front Squats
15 Overhead Squats
200m Run
15 Shoulder Press
15 Push Press
15 Push Jerk
200m Run
Today's Game
Duck, Duck, Goose
Posted by Becca Borawski :
Friday, Apr 30, 2010
If any of you watched Jamie Oliver's Food Revolution, you may have been shocked like me that the children did not recognize any vegetables. I am not counting french fries as a real vegetable! At CFLA Kids, we consider nutrition an important building block of fitness and a healthy lifestyle. Nutrition education is built into our program in a very simple way. We don't worry about diets or measuring food. Instead we teach kids basic food concepts - what is real food, what is good to eat, what should we eat less of. We provide kids with knowledge, so they can make good food choices.
The Little Champs play "Name That Vegetable"
Today's Skill
Review of the Clean
Today's Workout
"Lil' Angie"
30 Pull Ups
30 Push Ups
30 Sit Ups
30 Squats
Today's Game
"Monkey In the Middle"
1 squat must be performed before each throw.
Balls must be picked off ground as a clean.
If the "monkey" catches the ball, the other must do 3 burpees.
Posted by Becca Borawski :
Wednesday, Apr 28, 2010
In CrossFit we have a word we use to describe the advanced students who perform at high levels -- Firebreathers! Hence, the birth of our CFLA Kids Logo -- the fire breathing dragon. The kids who start in our program are developing skills and habits that will last them a lifetime and enable them to stay healthy and excel at sports. Their physical capacity and abilities will far exceed other children who do not have the same foundation. By the time they are adults, they will be true monsters. They are the future of CrossFit -- our Future Firebreathers!
Today's Skill
Review of Deadlift and Shoulder Press
Today's Workout
"Lil' Diane"
21-15-9
Deadlift
Shoulder Press
Today's Game
Instead of a "game" today, we are going to work on setting new personal records and getting up on the leaderboard!
Posted by Becca Borawski :
Monday, Apr 26, 2010
If you are familiar with CrossFit for adults, you may be wondering if that sort of intensity is good for kids. Well, intensity is different for children. Children, it turns out, are quite good gauges of how hard they should go. They will go fast and have fun for as long as they can, and then they stop. It's pretty much that simple. We encourage them, but never push them beyond their ability. We also build breaks for water and stretching into our classes.
Sunny works the stopwatch.
Today's Skill
The Medicine Ball Clean
Today's Workout
"Spic & Span Fran"
21-15-9
Clean and Jerk
Pull Ups
Today's Game
"CrossFit Powerball"
Buy In: 5 Perfect Sumo Deadlift High Pull
Posted by Becca Borawski :
Friday, Apr 23, 2010
Did you know that human beings achieve their peak bone mass by the age of 30? And that fifty percent of your bone mass is built up before you reach adolescence? This means the more bone mass you can build before you hit 30, the less likely you are to develop osteoporosis. Think of it as "banking" bone mass. Building bone mass become especially important in your pre-adolescent years, when you have the most potential to build it. Numerous studies have shown the best ways to build bone mass are by doing exercise that load the bones, meaning either weight bearing exercises or exercises with impact, like jumping. This is why we incorporate jumping in many forms in our workouts. We want healthy kids with strong bones!
Sunny takes a big leap.
Today's Skill
Push Jerk
Today's Workout
3 rounds, for time:
100m Run
5 Shoulder Press
5 Push Press
5 Push Jerk
Today's Game
CrossFit Dodgeball
Posted by Becca Borawski :
Wednesday, Apr 21, 2010
Playing sports requires the ability to perform physical skills and remember details at the same time. One of the ways we develop this ability in children is through games like CrossFit Concentration. Remember the classic game of Memory or Concentration? Well, now imagine in order to flip two of your cards you first had to perform a series of exercises (for example, running 100m and doing 3 burpees). Between each flip, you must do your exercises. Now, not only do you need to remember your cards but you need to remember them while doing other movements and counting other movements. It's a challenge and a good "muscle" to exercise!
Alyssa coaches Mack, while he makes his match.
Today's Skill
Overhead Squat
Today's Workout
As many rounds as possible in 10 minutes:
100m Run
5 Squats
5 Overhead Squats (with PVC)
Today's Game
Burpee Frog Jump Races
Posted by Becca Borawski :
Monday, Apr 19, 2010
Sumo Deadlift High Pull sounds complicated, but just like sounding out a new word, if you break it into pieces, it is not so hard. Sumo means to stand with your legs wide and toes pointed outward -- like a big bad sumo wrestler! Deadlift means you are lifting the weight from the ground, and high pull means the weight finishes up at your collarbone, with your elbows pointing toward the sky. Put it all together and it means lifting the weight from the ground to your collarbone in one big explosive movement.
Sarah has fun working on her sumo deadlift high pull.
Word of the Week - "Interval"
What is an interval? What is an example of an interval?
Today's Skill
Review of Sumo Dealift High Pull, Front Squat and Push Press
Today's Workout
"Tabatas"
100m Run
4 tabata intervals each of:
Front Squats
Sumo Deadlift High pull
Push press
100m Run
Today's Game
CrossFit Tic-Tac-Toe
Posted by Becca Borawski :
Friday, Apr 16, 2010
What is the vestibular system and what does it have to do with your child and CrossFit? You may have heard of the vestibular system in terms of your inner ear, but it is also a major contributor in your child's ability to move, balance, coordinate their limbs, and also, this may come as surprise, their ability to learn. You child needs the vestibular system to look back and forth from a chalkboard to paper and copy things down effectively. Links have been drawn between vestibular system dysfunction and learning disorders. So, how do you develop the vestibular system? By exposing your child to movements like the ones CrossFit incorporates, from the early age. This includes, jumping, spinning, and going upside down.
To learn more about the importance of the vestibular system, read this article.
Jack goes upside down.
Today's Skill
Thrusters
Today's Workout
“Fran”
21-15-9
Thrusters
Pull Ups
Today's Game
Musical Medicine Balls
Posted by Becca Borawski :
Wednesday, Apr 14, 2010
If I told you to look at a pile of objects, memorize their placement, and then pick them up, move them, and rebuild them as fast as you could -- could you do it? Could you work with a partner and communicate effectively enough to make this happen smoothly? Effective communication and quick critical thinking and useful skills to have in life, and fantastic skills to bring to a school or workplace. Our kids program uses exercise as the tools, but what we teach kids is teamwork, discipline, communication and leadership. Those are skills that have a long lasting life outside the gym.
Mack and Jane work together to build and move a fort.
Today's Skill
Tuck Jumps, Box Jumps, and Wall Ball
Today's Workout
3 Times Through the Circuit, 30 seconds on each station:
Wall ball
Box jumps
Push ups
Squats
Pull ups
Today's Game
"Egg on a Stick" Relay Races
Posted by Becca Borawski :
Monday, Apr 12, 2010
Today is the first official day of classes at CrossFit LA's Kids program! We are excited to be open to the public and would love to answers your questions about the classes. Parents interested in the program need to schedule their child for a "tryout" -- this is an opportunity for you to meet with us one-on-one, see the facilities and find out all the details about the program. It also gives us a chance to meet your child, create a foundation for teaching them, and have them set some physical baselines.
To schedule an intro, please call 310-260-9550 or email .(JavaScript must be enabled to view this email address)
The kids in the "Champs" program are ready to get started!
Word of the Week - "Carbohydrates"
What is a carbohydrate? Can you name some?
Today's Skill
Sumo Deadlift High Pull
Today's Workout
As many round as possible in 10 minutes:
7 Sumo Deadlift High Pull
7 Pull Ups
7 Sit Ups
Today's Game
"CrossFit Concentration"
100m sprint and 3 burpees earns you a card flip.
Posted by Becca Borawski :
Friday, Apr 09, 2010
Imagine if you had learned the proper squat form as a little kid. Or imagine you learned how to do cartwheels, flips, and hang upside down without fear. What if certain movement patterns became "normal" for you at such a young age that you were able to keep moving that way your whole life? Imagine all the things you wouldn't have to UNlearn if you had burned them in the proper way when your brain was fresh and soaking up all the information it could. CrossFit Kids is about building the BEST version of your child possible - the strongest, most agile, most able to dive into sports and least likely to get injured. Establishing good movement is the foundation for all of this.
Jacquelyn learns to row.
PT Test Day!
Max Pull Ups
Max Push Ups
Max Tuck/Chair Sit
Shuttle Run
50m Sprint
Max Sit Ups, 1 min.
Max Squats, 1 min.
Posted by Becca Borawski :
Wednesday, Apr 07, 2010
I am constantly amazed at how much kids love to hang from things. They love to hang from rings, from bars, from ropes...from anything they can get their hand on! They have an innate sense of wanting to climb, swing and hang. In a structured environment, we can hone a child's natural instinct and teach them gymnastic skills. This includes rope climbs, pull ups, flips on the parallel bars and more. It might seem like play, but they are actually developing coordination, balance and strength.
Jack hangs from the bar.
Today's Skill
Push Press
Today's Workout
3 rounds for time (with PVC):
5 Shoulder Presses
10 Push Presses
15 Sit Ups
Today's Game
Build & Move a Fort
Posted by Becca Borawski :
Monday, Apr 05, 2010
Can you touch your toes? Could you touch your toes when you were a little kid? Most of us were more flexible when we were little. Over time, we got tighter and did not dedicate time to stretching and staying limber. One of the skills that CrossFit Kids LA spends time on is flexibility. Good flexibility is good for your health! Injury is less likely and better performance is possible when you are able to move smoothly in the full range of motion. For those of you at home - if you are watching television, do some stretches! If you are going to sit there, might as well do something good for you while you are at it.
The kids in the Champs program stretch before the workout.
Today's Skill
Introduction to the Pull Up
Today's Workout
5 rounds, for time:
25m Bear Crawl
5 Pull Ups
25m Bear Crawl
15 Sit Ups
Today's Game
Clean the Yard
Posted by Becca Borawski :
Friday, Apr 02, 2010
Growing up I always remember my dad reminding me, "Stand up straight!" Good posture is good to learn at an early age, both for long term health and athletic performance. Sometimes grown up words don't make much sense in the world of a little one, though, so we use metaphors that excite them. To keep their backs up tall in a squat, they make butterflies with their hands and then fly their butterflies as high as they can, while they squat down.
Kayla makes her butterflies, before she squats.
Today's Skill
Front Squat
Today's Workout
As many rounds as possible:
Run
10 Front Squats
10 Push Ups
Today's Game
Duck Walk & Run Relay Races
Posted by Becca Borawski :
Wednesday, Mar 31, 2010
For most of us we don't have a lot of "firsts" in our every day life. Maybe from time to time we try new things, but if you are a little kid, EVERY day is full of firsts. The first time you climb a rope, the first time you jump off a high box, the first time you hang upside down, the first time you lift a dumbbell -- the list is endless! And to put it simply, firsts are fun! There is a great sense of accomplishment and adventure in doing brand new things. Just check out Sunny below, mastering the climbing maze. Every time she went through, she became braver and bolder!
Sunny braves the climbing maze.
Today's Skill
Review of Squat, Deadlift, Shoulder Press, Push Up
Today's Workout
As many rounds as possible of:
15 shoulder press
15 squats
15 deadlifts
15 push ups
Today's Game
Musical Medicine Balls
Posted by Becca Borawski :
Monday, Mar 29, 2010
Certainly as we get older in life we learn, one way or the other, that working in teams is a powerful thing. Learning to work with other to achieve an objective takes practice. Team workouts and games in CrossFit help kids learn how to communicate and organize toward a goal. Maybe for them the goal is winning a race or building a fort out of boxes and weight plates, but it teaches them critical thinking and social skills on top of getting a great workout.
Sarah and Calvin rest during a relay race.
Today's Skill
The Deadlift
Today's Workout
5 rounds of 1 minute plank hold
Today's Game
CrossFit Powerball
Buy In: 5 d-bell deadlifts
Posted by Becca Borawski :
Friday, Mar 26, 2010
What if your whole family did CrossFit? What if your family, as a unit, shared a priority and a love for your fitness and health? What I love about working with kids is that we can change the course of their lives and the quality of their lives, by teaching them that being fit is also fun. It is inspiring to see a family get healthy together and to take time to bond with each other. Just think -- family vacation may never be the same! You could be tabata squatting on the beach or sprinting in the woods!
Sunny and Jane - sisters who CrossFit.
Today's Skill
The Shoulder Press
Today's Workout
3 rounds:
Run
5 Shoulder Press
10 Squats
Today's Game
CrossFit Dodgeball
Posted by Becca Borawski :
Wednesday, Mar 24, 2010
Remember how much fun something as simple as Duck, Duck, Goose was as a child? Did you even realize how much exercise you were getting? Probably not - you were too busy having fun. That's what CrossFit Kids is all about. We're providing a place for kids to experience exercise and fitness as fun, so it always remains a part of their lifestyle and keeps them happy and healthy!
Lilly loves to squat.
Today's Skill
The Sit Up
Today's Workout
Plank Hold
5 Sit Ups
5 Squats
Follow the Leader
Today's Game
Duck Duck Goose
Posted by Becca Borawski :
Monday, Mar 22, 2010
Today is our first PT Test Day. We are going to be setting baselines for all our CrossFit Kids so that we can measure their improvement every couple of months. Just like with adults, CrossFit using testing, training and re-testing to gauge improvement and areas that need work. I think the PT Test Days are fun - it's a great way to surprise yourself with your accomplishments!
Giovanni and Sabine go upside down.
PT Test Day!
Max Pull Ups
Max Push Ups
Max Tuck/Chair Sit
Shuttle Run
50m Sprint
Max Sit Ups, 1 min.
Max Squats, 1 min.
Posted by Becca Borawski :
Friday, Mar 19, 2010
Today the Pre-Schoolers are having Pirate Day! We get to walk the plank and swing from ropes! One of the great things about working with kids is making exercise fun and making it a game. That way it becomes what they "get" to do - not what they "have" to do. It's a great mindset to get into EARLY on in life. Who doesn't want to be a pirate? Arrrrr!
Jacquelyn learns about plank position and push ups.
Today's Skill
The Deadlift
Today's Workout
21-15-9
Jump for Height
Deadlift (d-bell)
Push Ups
Today's Game
Burpee Frog Jump Races
Posted by Becca Borawski :
Wednesday, Mar 17, 2010
CrossFit Kids Classes are currently for two age groups - 3-5 year olds and 6-10 year olds. Classes meet on Monday, Wednesday, and Friday. We also have plans to build a Teen Program!
Monday, Wednesday, Friday
4:00-4:30pm - CF Kids, Kids (6-12)
4:40-5:00pm - CF Kids, PreSchool (3-5)
Asher makes a break for it!
Today's Skill
The Push Up
Today's Workout
5 rounds:
5 push ups
5 broad jumps
5 squats
5 broad jumps
Today's Game
CrossFit Limbo
Posted by Becca Borawski :
Monday, Mar 15, 2010
CrossFit LA is excited to announce our CrossFit Kids program! The classes will officially start on April 12th. Currently we are busy preparing the gym and organizing instructors. CrossFit Kids is designed to help your children develop strength, gymnastic ability, focus, discipline and social skills. If you are a member of CFLA, there is a family discount if you enroll your little ones in the Kids Program.
Our instructors come from a wide variety of backgrounds - from elementary school education, to accupuncture, to personal and group fitness training. What they all share is a love of kids and a desire to show them fitness can be fun!
Assistant Instructors Shirley and Alyssa say, "I don't know!"
Today's Skill
The Squat
Today's Workout
As many rounds as possible:
40m Run
10 Squats
20m Bear Crawl
Today's Game
Freeze Tag!
