Practice Crossfit Kids

Bull dog

Yes, I bite!!!  GRRRRR..........

Over the last several weeks we have played a couple of new games here at PCF Kids, and one in particularly stood out to me.  Why?  Just because it was fun, and all you really had to do was RUN!!! The game is called Bull dog.  How do you play you ask, well its simple.  Use cones or some other objects to show the boundries of the "yard".  The Bull dog has to stay in the "yard" at all times.  All other players must line up along the outside of the yard.  When the bull dog says go everyone has to try to run across the yard without being caught.  If you are caught then on the next round you are now a bull dog as well.  The last person to get caught is the new bull dog for the next game.

A quick look at nutrition part 1

Elijah playing after class

 

 

Most of you know by now that at Practice Crossfit we base our nutrition advice mostly on Paleo.  That stays the same for our PCF kids as well.  

There are 3 basic catagories that you can put your food in.

Protien/Carbohydrate/Fat

Over the next week or so I will touch on these areas and how they work for you as a kid.

Starting with Protein:
To answer the first question what is a protein?  That is simple, if it walks, swims, or flyes its a protein. We need to eat protein to help us build up our muscles and in turn get stronger, so make sure that you try to have some sort of protein with every meal and snack.  Use your hand as a measuring tool.  Make your protein about the size of your palm and that should do it for now.

 

Teaser WOD aftermath...

As some of you may know, this Oct. we are hosting Crossfit Back at the Ranch.  This fun competition will include a CF Kids division ranging from ages 8-17 Depending on ability...  Check out the video tomorrow over at PCF and see what you might be in for.  In the mean time here is a pic of what our young athletes looked like after the WOD.

Big thanks to  Presley and Lunden for demoing the WOD, and doing it with a smile.

 

If you want to see what happened to get these two young ladies looking like this you will have to watch the video...

Saturday morning

What did you do this past Saturday morning?  Get up and watch cartoons while you munch on cocoa puffs?  Did you stay in bed and waste an entire morning by not getting up until 11am?  Not that you cant do those things once in a while but kids if that is your regular routine we would love to have you out.  This is what one of our Saturday's looks like.

 

Running

Jumping

And having a blast!!!

It can be done anywhere...

Get a group of friends together and have a race.  No not just a see who can run the fastest.  In this race you have to carry your friends to one end then they have to carry you back.  Check out these pics from class this week to get an idea of what I mean.

 

Partner Carries make for a fun time!!!

Who is that?

Some people may notice a young face showing up on Friday nights during our fittest Friday get togethers.  No its not during a kids class, so you may be wondering how come she is working out with the adults.  Lunden is her name.  She has been here for a while now and when she started she was like any other kid, but Lunden found something in CF that most of us dont until we are much older.  She fell in love with it.  So what did she do?  Not only was she coming to every kids class that she could but was doing one on one sessions with Chastity too.  She was determined to get better.  Lunden continues to show up at every single kids class as long as it is possible and she is now working on things at home too.  She actually practices Muscle ups on here swing set.  With this kind of dedication most of us only dream about, I think that she has earned the right to attend the occasional adult class.

 

Lunden doing renegade rows with her mom... and yes thats a 15lb dumbell...

Lunden after the WOD...

How many 10 year olds do you know that want to come workout for their birthday?

Summer PCF Kids...

We have had a ton of fun with Crossfit at the Rec the last couple months, but with it being summer and us having access to the beautiful outdoors, our classes will be held at Practice for the summer.  If we feel the need to move it i'll let you know.  So the schedule goes as follows:

Monday/Thursday @ 6:30pm

Saturday @9am

Lets not spend our summer like this!!!

 

Come play with us instead!!!

This week at PCF!!!!

This up coming weekend is the regional qualifiers for the Crossfit Games, so there is a change in the schedule this week.  We will only be having one CF kids class this week.  It will be held at the REC on Tuesday night 6:30 as usual.  The Thursday and Saturday classes will be cancelled...  Sorry for the inconvinience.  

Dont fret however.  We may not be meeting together as a group, but that doesnt mean that you cant still get your WOD on.  

Thursday W.O.D.

12-Tuck Jumps

10-Push-ups

7-Rounds

 

Saturday W.O.D.

Burpee Broad Jump

Bear Crawl

Sprint

Run backwards

*Do each one for 30 yrds.  After you have done all 4 movements rest 2 minutes then repeat two more times, for a total of 3 rounds

Discipline and Crossfit.

The two are not exclusive.  Is Crossfit fun? Sure.  Is it hard?  Yep.  Does it require discipline?  You bet, at least it does if you want to do good at it.  Crossfit Kids can teach you to be aggressive and determined to accomplish your goals.  Heck it can get you to make goals.  If you are not able to perform one of the many exercises that we do, so you work hard at it and eventually accomplish it you gain an understanding.  Something most adults don get.  Hard work pays off.  Occasionally you will have a kid that can do just about anything naturally and thats ok, they were blessed with that ability and may never learn the truth about hard work.  Hopefully Crossfit kids can help you with this and then you can learn to transfer into school and chores.

Apparently a young man named Caleb taking the inniciative. 

***Do something this weekend to help Mom and Dad out at home.  If you already have chores go above and beyond, and do something more...

Summer is on its way...

Practice Crossfit helped out this past weekend with the Concord Schools Carnival by putting together a fun obstacle course for the kids.  Thanks to all of you who came out and ran the course.  We had a lot of fun meeting SOOOOOO many kids, and they did great.

Its getting warmer and warmer outside and school is coming to an end, and we all know what that means.  Summer is coming!!!  What kind of games will you be playing this summer?  What are some games we might be able to play here at Crossfit Kids?  Post your favorites in the comments and who knows they may make an appearance sometime this summer.

A group of awesome Crossfitters shortly after running the same course from the night before.  Great job guys.