CrossFitKids

Saturday, 31/10/2009

Teamwork

CrossFit is not just about YOU. It is about everyone else in the room with you, all working together to be better than you were before. If you were there by yourself, you wouldn’t push nearly as hard, you would have no-one to compete against. Therefore you need to value your fellow CrossFitters. Get to know their names. Encourage them to go harder. And ALWAYS treat them as important people.

These guys know how to work together! (Photo courtesy CrossFit HQ - Kern County Sheriff SWAT)

WOD - Friday, 30/10/2009

Team Workout
Lunge Walk
Box jump/step up
Press
Sit up
Push up

Teams work together to accumulate maximum reps on each exercise. The lunge walker is the pace setter. As soon as the lunge walk is finished, everyone rotates to the next station. The rep count on each exercise is continuous. The team with highest number of total reps wins.

Through CrossFit make friends all over the world!

WOD - Wednesday, 28/10/2009

Tabata Style
6 rounds of:
Squat
Pull ups
Sit ups

Photo: Working the squat pattern

Tuesday, 27/10/2009

CrossFit Kids ‘Teens’ Class is now also on every Friday at 4pm!

From the Coach’s Box:

Equality

I am a bit like a blind guy choosing socks when it comes to people,
its not what they look like that matters, it how they work that counts.
At CFB everyone is equal, not because of how they look, but because they all work as hard as they can!

Clay

WOD - Monday, 26/10/2009

Big Dawgs
AMRAP in 10mins
100 Skips
7 Press
Pull-up bar traversal

Porch Dawgs
AMRAP in 7mins
50 Skips
7 Press
7 ring rows

Gorilla Back!! Photo courtesy of CrossFit Kids

Thursday, 22/10/2009

Whats good to Eat ?

Your body is like a car, it needs fuel, right?
Food is fuel for your body.
If you want a car to go fast, you need high performance fuel.
If you want your body to go fast, you need high performance food!

Do you know what's good to eat?

In plain language, eat vegetables (especially greens), lean meats, nuts and seeds, some fruit, little starch (bread, potatoes etc), and NO sugar.
That's about as simple as we can get.
(from crossfit.com)

If your gonna eat, you may as well eat the good stuff!
Clay

Now If I was gonna be a car, I'd be 1968 SS Camaro, Clay.

WOD - Wednesday, 21/10/2009

Big Dawgs
20 Push ups
20 Squats
400 M run
15 Push ups
15 Squats
400 M run
10 Push ups
10 Squats

Porch Dawgs
15 Push ups
15 squats
200m run
10 push ups
10 squats
200m run
7 push ups
7 squats

The B-boys can't wait to do CrossFit like their Dad

Tuesday, 20/10/2009

From the coach's box:-

As a coach, the most impressive thing I can see from an athlete is EFFORT. It is not necessarily the gifted athlete, the fastest runner, or the strongest lifter, that inspires me. Rather it is the person who willingly gives it everything they have, every time they turn up – when they fight to learn a new move, when they strain to get their range of motion, when they stumble and fall on their butt and then get straight back up and go again. Those people show true courage. Those are the people that make me love to coach!

Rob shows what it looks like after you give your best effort!

WOD - Monday, 19/10/2009

New Skill: Dead-lift

WOD
21-15-9 reps for time of:
Squats
Pushup
Situp

Thought of the Day

If you are afraid to fail, you will wont to take risks. Failure to take risks leads to mediocrity.

“I have failed over and over and over again. That is why I succeed.” - Michael Jordan