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Following Directions

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

Balanced Meals

Posted by Becca Borawski : Saturday, Jun 19, 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

Say Hello to Jonesy!

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”
Medicine ball cleans
Bench dips

Today's Game
Freeze Tag

CFLA Kids Participates in Fundraiser

Posted by Becca Borawski : Tuesday, Jun 15, 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!


Today's Skill

Today's Workout
3-5 rounds:
100m row
12 squats
10 situps
8 push ups
6 pull ups

Today's Game
Farmers & Lumberjacks

Focus & Concentration

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

Role Models

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”
Shoulder press

Today's Game
Personal Records –
Max seated pull ups
Shuttle Run
Max situps in 1 min

Open House a Success!

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

Hey Ma, Look at Me!

Posted by Becca Borawski : Saturday, Jun 05, 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

Good Sportsmanship

Posted by Becca Borawski : Thursday, Jun 03, 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

Olympic Lifting for Children

Posted by Becca Borawski : Tuesday, Jun 01, 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.

CrossFit Kids Certified

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

Learning Manners

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

Working Out Is Fun!

Posted by Becca Borawski : Saturday, May 22, 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
Front Squats
Sit Ups

Today's Game
Monkey In The Middle

Dragons Are For Grown-Ups, Too

Posted by Becca Borawski : Thursday, May 20, 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

CFLA Kids Open House - June 5th!

Posted by Becca Borawski : Tuesday, May 18, 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
Wall Ball
Jumping Pull ups
100m Run after each round

Today's Game
Musical Medicine Balls

“Weight” Lifting

Posted by Becca Borawski : Saturday, May 15, 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

Good Form

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

Yes, I Can

Posted by Becca Borawski : Tuesday, May 11, 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"

Good Habits

Posted by Becca Borawski : Saturday, May 08, 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

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CFLA makes’s 27 Most Innovated Gyms in America at #19. “...what makes CrossFit LA stand out from most gyms (CrossFit or not) is its programming. Developed by head coach Kenny Kane, the Mastery Training Template doesn’t just make you stronger and faster.  It goes one step further by emphasizing mental toughness, mindfulness and intention, skill mastery, CrossFitLA Imageconsistent growth, playfulness, and having fun along the way.”

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