CrossFit Kids

Yesterday I was the guest speaker of a masters degree summer physical education class at ASU. The topic of discussion was CrossFit and kids. The question or should I say the thesis was that CrossFit teaches all students of all ages functional movement, performed with high intensity and that are constantly varied. FMxHIxCV=CF. How about this… Force x Distance/ Time = Power = Results. Pretty boring stuff I know. That’s why I took a model. One of my CF Kids “Firebreathers” ya this kid can spit it with the big boys. Zach my 8 year old stud helped me teach exercises to adults. He was amazing! Performing all of the demos correctly, introducing himself and giving a brief biography and even telling a joke. Zach thank you for your help and for learning at such a young age the importance of exercise, nutrition and overall good, fun, health.
ASU photo
50 jump rope
10 overhead squats
10 sit ups
10 med ball press
10 push up burpees

CrossFit Scottsdale Lev I testing (white band)

CrossFit Scottsdale Level I test: Saturday 8:30-10:30am
 
11 exercises. Choose any 10. Must pass with a 70% rate. Baseline time must be under 5:15 M. 6:30 W. Green band pull ups.

1.Push ups 40 M. 40 W (knees) consecutive
2.Sit ups #65 in 2 min
3.Squats #80 in 2 min
4.Burpees #10 in 1 min
5.Hand stand hold 70 sec
6.Thrusters 15x 75# M. 45# W
7.Wall balls 15x 20# M 14# W
8. Push press 15x 65# M 45# W
9. Jump rope #500 in a row or 15 double unders
10. Box jump 20” 20x nonstop
11. 400 meter run 1:45 M. 1:55 W

Mentally Challenging= Physically rewarding

CrossFit makes you better at what you do! Period! Police officers, school teachers, grandmas and students. This program changes who you are through mentally challenging work. When you expect the unexpected you are ready for anything…
That’s why today’s W.O.D has a unexpected element to it…
“Do one thing a day that scares you” lulu

Push up/burpee/sit up 10,9,8,7,6,5,4,3,2,1
“Unexpected element”

500 meter row/25 box jumps 20″
400 meter row/20 box jumps
300 meter row/15 box jumps
200 meter row/10 box jumps
100 meter row/5 box jumps
500 jump ropes in a row or 50 double unders in a row

Mentally Challenging= Physically rewarding

CrossFit makes you better at what you do! Period! Police officers, school teachers, grandmas and students. This program changes who you are through mentally challenging work. When you expect the unexpected you are ready for anything…
That’s why today’s W.O.D has a unexpected element to it…
“Do one thing a day that scares you” lulu

Push up/burpee/sit up 10,9,8,7,6,5,4,3,2,1
“Unexpected element”

500 meter row/25 box jumps 20″
400 meter row/20 box jumps
300 meter row/15 box jumps
200 meter row/10 box jumps
100 meter row/5 box jumps
500 jump ropes in a row or 50 double unders in a row

Franfntastic

How are you feeling today? Franfntastic I told someone today. They had no idea what I was  talking about. You  do or you will  soon.

21,15,9 reps
Thruster #95 #65
Pull ups
For time:

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