Thursday, January 31, 2013

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

Tuesday, January 29, 2013

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

Monday, January 28, 2013

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

Sunday, January 27, 2013

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
 
 

Thursday, January 24, 2013

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


Sunday, January 20, 2013

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

Thursday, January 17, 2013

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

Tuesday, January 15, 2013

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

Sunday, January 13, 2013

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

Thursday, January 10, 2013

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

Tuesday, January 8, 2013

CrossFit Teens




Warm Up:
SlamBall SandBag Relay

Skill:
L-Sit

WOD:
Amrap in 12 Minutes
10 Double Unders
10 Push Press
10 Box Jumps

Monday, January 7, 2013

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)