Teen Athlete of the Month

 Congratulations Charly!

How old are you?
I am 18 years old. An adult basically.

Do play any sports?
I row with the Upper Merion Crew. I have rowed in the Schuylkill River for two and a half years.

How long have you been doing CrossFit?
I have been in CrossFit for two years. I was introduced to it through rowing.

What CrossFit exercise is your favorite?
My favorite exercise is wall-climbing, push ups, and box jumps. This is my favorite exercise because it allows me to practice my handstands.

Your Least Favorite?
My least favorite workout is kipping pull- ups, squat thrusters, and a 200m run. This is my least favorite workout because I am terrible at kipping pull-ups and squat thrusters. The 200 m run is the best part about the exercise because I love to run.

What was your favorite game, or moment at CrossFit so far?
My favorite game in CrossFit is dodge ball. It is fun because of the fast pace of the game and the experience of dodging, catching, and throwing.

What would you like to get better at in CrossFit?
I would like to get better at kipping pull-ups and normal pull-ups. I want to be able to pull myself up on a bar so that I can do a muscle up one day.

Anything else we should know about you?
I love to explore new sports and new workouts. Also, I like to push myself to learn more about the body and how it works. Learning about my body is one thing I like about CrossFit because everyday I learn something new.

CrossFit Kids - "Cubs"

Skill:

Super Slow Squat

Warm Up:

Obstacle Course

WOD:

7 Squats

7 Box Jumps

7 Press the Sky

1 Vertical Jump

Game:

Whole or Processed

Teens

Warm Up:

Handstand Forward Roll--> Forward Roll-->Agility Ladder-->High Knee Skips

Skill:

Push Press

WOD:

20 Rep Team "Fight Gone Better"

WallBall

Push Press

Box Jump

Row for calories

Rest

*team rotates after each athlete has done 20 reps, 1:00 minute rest between stations

CrossFit Kids - Bears

Warm up: 

Jump rope and agility ladder

Skill: 

Knees out!

WOD:

partners complete
45 squats
35 push press
30 pull ups
20 sit-ups
15 burpees
10 lunge steps (each)
One person working at a time

Skill work: 

Deadlift

CrossFit Teens

Warm Up:

Monkey Bars-->Bear Crawl-->Distance Box Jump-->Agility Ladder

Skill:

Pull-up

WOD:

3 Rounds for time of

200 Meter Run 

10 Front Squats

5 Pull-ups

10 Front Squats

Game:

Dodgeball

Tre- Featured Athlete Steve's Club National Program

Coach Plentus did a shoot with Tre: 16 years old and a member of Steve's Club King of Prussia. He'll be a featured athlete for Steve's Club which is run out of Camden. Whenever you buy PaleoKits, a postcard of him (kind of like a big trading card) will be included with some of these pictures. Visit www.stevesoriginal.com for more info on this awesome non-profit.

Project Learn

Warm Up:

Lava Rocks-->Agility Ladder--> Broad Jumps--> Lunge-->Cargo Net

Skill:

Super Slow Squat

WOD:

Relay - Teams of 2 

Super Slow Squat, 5 reps

Fast Floppy,  5 reps

Game:

Musical Med Balls

CrossFit Kids-"Bears"

 

Warm Up: 

Ready, Aim, Fire!

 

Skill: 

KettleBell Swing

 

WOD: 

AMRAP in 11mins

Waiters Walk 2 Lengths Right Arm

Waiters Walk 2 Lengths Left Arm

20 Kettlebell Swings

10 Goblet Squats

 

Game:

Farmers and Lumberjacks

 

 

CrossFit Teens

Warm Up:

Double Under practice

Dynamic Drills

Skill:

Rope Climb

WOD:

3:00 Double Under practice

1 Rope Climb

30 DB Hang Clean and Jerks

1 Rope Climbs

3:00 Double Under practice

CrossFit Kids - "Cubs"

Skill:

Bottom of the Squat

"How high can your butterflies fly?"

Warm Up:

Call me Maybe- Burpees-->hula hoop-->Jump Rope

WOD:

Musical Squats

Game:

Finding Nemo

CrossFit Teens

Warm Up:

Team Relay

Squat-->Tire Sled Pull-->Burpee

Skill:

Wall Walks

Kick Ups

WOD:

10 Box Jumps

10 Push Jerks

10 Push Ups

CrossFit Kids "Bears"

Warm Up: 

CrossFit BaseBall

Skill: 

Wall Dips

WOD: 

AMRAP in 10minutes of 10 box jumps, 10 push press, 40m Sprint

Game: 

Dodge Ball

CrossFit Kids "Bears"

Warm Up:

Dynamic Drills--> Roll-->Sprint

Skill:

Squat

WOD:

Tabata this:

Jump Rope

Squat/Push-up

Burpee

Skill:

Cargo Net Climb

CrossFit Kids - "Cubs"

Warm Up:

Finding Nemo/Dori

Skill:

Cargo Net

WOD:

Obstacle Course

Game:

Simon Says

Teens

Warm Up:

500 Meter Row

Dynamic Drills

 

Skill:

Bear Crawl

WOD:

1000 Meter Row

100 Squats

10 Toes thru Rings

500 Meter Row

50 Squats

10 Toes thru Rings

250 Meter Row

25 Squats

10 Toes thru Rings

Teens

Warm Up:

Monkey Bars->10 Squats->10 Push-ups->10 Tuck Jumps

Skill:

Hang Power Clean

WOD:

AMRAP in ??

10 DB Hang Power Cleans

10 DB Front Squats

1 Shuttle sprint

Skill:

Nutrition 101

CrossFit Kids - "Bears"

Warm up: 

Dynamic Drills & Tire Flips

Skill: 

Med Ball Clean

WOD: 

Teams of two have 10 mintutes to complete

 a Loop Run with Med Ball as a buy in, and than an infinity ladder of med ball cleans and med ball tosses

Game: 

Capture the Med Ball

CrossFit Kids "Bears"

Warm Up:

Agility-->Roll-->Agility

Skill:

Thrusters

WOD:

AMRAP in 7 Minutes:
5 Thrusters

5 Burpees

10 Single Unders

Game:

Freeze Tag

CrossFit "Cubs"

Warm Up:

Simon Says

Skill:

Rope Pulls

Angry Gorilla

WOD:

5 Squats

Run 

5 Deadlift

Run

Game:

Finding Nemo

CrossFit Teens

Warm Up:

Relay-->Run-->Burpee

Skill:

Rope Climb

WOD:

AMRAP in 7 Minutes 

5 Deads

10 KettleBell Swing

CrossFit Teens

Warm Up:

SlamBall SandBag Relay

Skill:

L-Sit

WOD:

Amrap in 12 Minutes

10 Double Unders

10 Push Press

10 Box Jumps

CrossFit Kids Bears

Warm up:

forward rolls

jump rope

supermans

Skill:

deadlift

WOD:

AMRAP in 10 min

5 kb deadlifts

10 box jumps

15 sit ups

Game:

animal soccer (a few min. each of bear crawl, crab walk, and bird)