Forging the Future of Fitness

Posts tagged “Fitness

10.21.2013

hallo3

Monday

Turbo Tots

Focus/Skill – Overhead Squats & Front Squats

Warm Up – Shuttle Run

WOD – Tabata Burpees

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run and Jumping Jacks

Focus/Skill – Overhead Squats & Front Squats

WOD – Tabata Burpees, Tabata Sit Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up: 2min ME Burpees, Run 200m, 2min ME Burpees, Run 200m

Focus/Skill –  Back Squat

WOD  5 min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Rest 2 min

5 Min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Run 800m

 

http://spoonful.com/recipes/goblin-grins

Goblin Grins

quote9


10.16.2013

witch

Wednesday

Focus/Skill – Squat, front squat & overhead squat

Warm Up – Tabata Sit Ups

WOD – 5 Wall balls, 5 Front Squats, Sprints

Game – Dodgeball

Turbo Tots

Warm Up – Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squats

WOD – 6 Rounds: 10 Wall Balls, 10 Front Squats, Sprints

Game – Dodgeball

Mighty Mites

Warm Up -Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squat

WOD – 6 Rounds: 10 Wall balls, 10 Front Squat, Sprints

Game – Dodgeball

Top Dawgs

Warm Up – Row 500 meters & 2 Rounds 20 T-2-B 20 Push Ups

Focus/Skill –  Strict Press

WOD – 3 Rounds

500m Run

12 Strict Press

21 Pull ups

http://spoonful.com/recipes/monster-mash

Skeleton Hand Party Platter for Halloween

quote13


10.15.2013

pumpkins

Tuesday

Turbo Tots

Focus/Skill – Overhead Squat, Squat & Front Squats

Warm Up – Walking Lunges & forward Rolls

WOD – 5 HSPU, 5 Pull Ups, 5 Squats

Game – Hot Potato

Mighty Mites

Warm Up – Walking Lunges & Forward Rolls

Focus/Skill – Overhead Squat, Front Squat & Squat

WOD – 7 Minute AMRAP: 10 HSPU (on the box), 10 Pull Ups, 10 Overhead Sqauts,

Game – Hot Potato

Top Dawgs

Warm Up – Run 400 M & AMRAP 5min:  8 HSPU & 16 Pull Ups

Focus/Skill –  Dead Lifts

WOD –  AMRAP 5 Minutes

7 Thrusters  & 7 Burpees

http://spoonful.com/recipes/snack-o-lantern

Jack-O-Lantern Fruit Cup Halloween Recipe

quote6


10.14.2013

volkswagon

Monday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Shuttle Run

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run 10 Pull Ups

Focus/Skill – Squat & Front Squat

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Top Dawgs

2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Focus/Skill: Back Squat

WOD:

20-10-5   T-2-B

 50-40-30  Double Under

http://spoonful.com/recipes/pizza-mummies

Pizza Mummies

quote3


10.12.2013

mummy

Saturday

Turbo Tots

Focus/Skill – Squats & Front Squats & Clean and Jerk

Warm Up – jumping Jacks, Push Ups

WOD – Mini Grace

Game – Dragon Tails with Jumping Jack Penalty

Mighty Mites

Warm Up – 3 Rounds: 10 Jumping Jacks, 10 Push Ups

Focus/Skill – Squats & Front Squats & Clean and Jerk

WOD – Mini Grace

Game – Dragon Tails with Burpee Penalty

Top Dawgs

Warm Up – Row 500M

Focus/Skill – Thrusters

WOD – Fran 21-15-9 Thrusters 22# bar, Pull Ups

10 Minutes foam roller & stretch

http://spoonful.com/recipes/ghost-toasts

Ghost Toast Halloween Recipe

quote11


10.10.2013

pumpkinfunny

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope

WOD – 3 forward rolls, 10 jumping Jacks, Sprints

Game – Coach Says

Mighty Mites

Warm Up – Jump Rope

Focus/Skill – Squat & Front Squat

WOD – 10 min AMRAP 3 forward rolls, 10 jumping Jacks, Sprints

Game – Coach Says

Top Dawgs

Warm up – Foam Roller & 400 Meter Run

Focus/Skill – Back Squat (weighted)

WOD – for time

30 Wall Balls, 15 Toes To Bar, 50 Pistols, 20 Back Squats, Row 400 meters

http://spoonful.com/recipes/eerie-eyeballs

Edible Eyeball Halloween Snacks

quote14


10.9.2013

booeggs

Wednesday

Turbo Tots

Focus/Skill- Squats, Front Squats & Box Jumps

Warm Up – Running

WOD – 3 rounds: Bear Crawl, 5 burpees, 5 squats

Game – Hot Potato

Mighty Mites

Warm Up – Running

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP: Bear Crawl, 10 Burpees, 10 Squats

Game – Hot Potato

Top Dawgs

Warm Up:2 Rounds

20 Sit-ups

20 Walking Lunges

Focus/Skill –  Strict Press

WOD – Modified “Christine”

2 RDs

500m Row

10 Deadlifts (BW)

15 Box Jumps (step ups)

quote7

http://spoonful.com/recipes/apple-bites

Teeth Made Out of Apples Halloween Recipe


10.7.2013

dogstrickortreat

Monday

Turbo Tots

Focus/Skill  – Squats & Front Squats

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

WOD – 3 Rounds: 5 Sit Ups, 5 Push Ups, 5 Ring Pull Ups

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

Focus/Skill – Squats & Front Squats w/Pvc pipe

WOD – 8 min AMRAP: 10 Sit Ups, 10 Push Ups, 10 Ring Pull Ups , Bear Crawl 50 FT

Game – Dragon Tails

Top Dawgs

2min ME Burpees
Run 200m
2min ME Burpees
Run 200m

Focus/Skill : Back Squat

3Reps 2Reps 1Rep

WOD – AMRAP 15min

100 Mountain Climbers (L+R=2)
5 Back Squats w/22# bar

quote1

http://spoonful.com/recipes/black-bean-cat-crudites

Black Bean Cat Crudités


10.3.2013

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope & Push Ups

WOD – Tuck Jumps, Ring Pull Ups & Burpees

Game – Coach Says

Mighty Mites

Warm Up – Double Unders & Push Ups

Focus/Skill – Squat & Front Squats

WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees

Game – Coach Says

Top Dawgs

Warm up – 400M run & 30 seconds of Double Unders

Focus/Skill – Snatch

WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4

Ring Dips & Burpee Box Jumps

bloody-eyeballs-blueberry-stuffed-longans-in-berry

Make each day count!


9.30.2013

Monday

r-INSPIRATIONAL-QUOTE-large570 (1)

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm up – 30 seconds  max effort Jump Rope, Bear Crawl, 3 forward rolls

WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans

Focus/Skill – Front Squat & Squat

WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls

Focus/Skill – Squats

Strength – EMOM 5 Minutes 10 Air Squats

WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees

You want me to do something… tell me I can’t do it. -Maya Angelou

paleo-stuffed-peppers

Paleo Stuffed Peppers | Our Paleo Life


9.26.2013

Thursday, September 26th

imagine

Turbo Tots

Focus/Skill – Squats & front squats

Warm up – Wall Balls and Sit- ups

W.O.D. –  3 minute AMRAP: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 5 Squats

Game – Dodgeball

Mighty Mites

Warm Up – 3 Rounds: 5 Pull-Ups, Soldier Kicks

Focus/Skill – Squats & Front Squats

W.O.D. – 10 Min AMRAP – 10 Supermans, 10 Hollow Rocks, 20 Jumping Jacks, 5 Squats, 5 Front Squats

Game – Dodgeball

http://pinterest.com/pin/61220876155738744/

Cucumber sandwiches. Who needs bread or crackers?  -just need nitrate free lunch meat or bacon.


9.25.2013

Wednesday, September 25th

"Life Is About Using The Whole Box Of Crayons" add this to my list of paper cuts, except this one will end up hanging in my office.

 

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm up – Shuttle Run & box jumps

W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups

Game – Duck, Duck, Goose

Mighty Mites

Warm up – Shuttle Run & Box Jumps

W.O.D.  7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups

Game – Duck, Duck, Goose

http://pinterest.com/pin/61220876156118985/

kid foods


9.24.2013

Tuesday , September 24th

Turbo Tots

Focus/Skill  Squat & Front Squat

Warm Up – Hurdles Over/Under, 3 forward rolls

W.O.D. 3 rounds: Bear Crawl, Lunge walk, 3 push-ups

Game – Dragon Tails

Mighty Mites

Warm Up – Shuttle Run, 3 Forward rolls, 5 sit-ups

Focus/Skill Squat & Front Squat

W.O.D. – 7 min AMRAP –  bear crawl, lunge walk, 10 push-ups

Game- Dragon Tails

http://pinterest.com/pin/61220876156697620/

Fresh Fruit Pops---Fruit puree, Popsicle Sticks, and Mini plastic cups. Yum!


9.23.2013

Monday, September 23rd

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm Up – 2 Rounds: Ring Run & 10 jumping jacks

W.O.D.  AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

Mighty Mites

Warm Up – 4 Rounds: Ring Run & 10 Jumping Jacks

Focus/Skill – Squats & Front Squats

W.O.D.  8 minute AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

http://pinterest.com/pin/61220876156768657/

Adorable Bug snacks. Lots of substitutions but adorable

inspirational quote


9.17.2013

Tuesday, September 17th

.

Turbo Tots

Focus/Skill – Squats & Lunges

Warm Up – 2 Rounds: Cone Maze, 5 burpees

W.O.D. – Hurdles over/under, Squats, Push-ups

Game – Coach Says

Mighty Mites

Warm up – Sprints and Burpees

Focus/Skill- Squats & lunges

W.O.D. AMRAP: Hurdles over/under, Squats, Push-ups

Game – Coach Says

mypaleolunchboxes.wordpress.com

Paleo Lunch Boxes


Saturday 9.7.13

Saturday, September 7th

PREK

Focus/Skill – Squat Stance & Hips and Army Crawls

Warm-Ups – 3 Forward Rolls, 5 Sit-Ups, 10 Jumping Jacks

W.O.D. – 3 Minute AMRAP: 3 Tire Jumps (jump up, jump inside, jump out), & Musical Medicine Ball with Superman Penalty

Game – Farmer in the Dell

KIDS

Warm-Ups – 2 Sets: 3 Forward Rolls, 10 Sit-Ups, 15 Jumping Jacks

Focus/Skill – Squat Stance & Hips and Handstand Push-Ups

W.O.D. 7 Minute AMRAP: 5 Handstand Push-Ups, 10 Squats, 15 Burpees

Game – Musical Medicine Ball with Sit-up Penalty

“This above all: to thine own self, be true.” ~William Shakespeare

http://www.superhealthykids.com/healthy-kids-recipes/almond-butter-and-honey-sushi-sandwich-lunch.php

Trainer Tip of the Day:  Be open to trying new foods! You never know what new item will become your New Favorite!


Thursday 9.5.13

Thursday, September 5th

PREK

Focus/Skill – Squat Stance & Hips and Wall-Balls

Warm-Up -2 Sets:  5 Wall-Balls,  50 Meter Run

W.O.D. – 2 Sets: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 50 Meter Run

Game- Dodgeball

KIDS

Warm-Ups – Pull-ups, Soldier Kicks

Focus/Skill- Squat Stance & Hips, Box Jumps

W.O.D. – 10 Minute AMRAP: 10 Supermans, 10 Hollow Rocks, 10 Squats, Run 50 Meters

Game – Dodgeball

“If you can dream it, you can do it.” ~Walt Disney

http://www.superhealthykids.com/healthy-kids-recipes/brainy-breakfast-salad-for-kids.php

breakfast salad for kids

Trainer Thought of the Day – Take a minute to reflect back over what you learned at CrossFit Kids this week.  What was your favorite part of class and why?


Wednesday 9.4.13

Wednesday September 4th

PreK

Focus/Skill – Squat Stance & Hips, Half Dome Single Leg Balance

Warm-Up – Speed Ladder with 5 Burpees at the end

W.O.D. – 3 Minute AMRAP: Soldier Kicks, Bear Crawls, 3 Squats

Game – Hot Potato with 4# Medicine Ball

KIDS

Warm-Up – 3 Rounds: Agility work; Speed Ladder with 10 Burpees at the End

Focus/Skill – Squat Stance& Hips, Soldier Kicks

W.O.D. 10 Minute AMRAP: 5 Wall Balls, one length of gym Soldier Kicks, 5 Hollow Rocks

Game – Hot Potato with 6# Medicine Ball

“Be kind whenever possible. It is always possible.” ~Dalai Lama

http://www.superhealthykids.com/healthy-kids-recipes/avocado-boats.php

avocado boats

Trainer Tip of the Day:  Be sure to include healthy fats, like Avocado whenever possible! 


Tuesday 9.3.13

Tuesday, September 3rd

PreK

Focus/Skill – Squat Stance & Hips & Tuck Jumps

Warm-Up – 2 times thru Ring Course with 5 burpees at the end of each round

W.O.D. – 3 Rounds: 5 Tuck Jumps, 2 Forward Rolls, 5 Squats

Game – Dragon Tails – no tail zone penalty: 3 Burpees

KIDS

Warm-Up – 3 Sets: 10 Burpees. 2 forward rolls,

Focus/Skill – Squat Stance & Hips & Tuck Jumps

W.O.D. 7 Minute AMRAP  – 10 Tuck Jumps, 10 Squats, 10 Push-Ups

Game – Dragon Tails – no tail zone penalty: bear crawl 1 length of gym

“The only man who never makes a mistake is the man who never does anything.” ~Theodore Roosevelt

Trainer Thought of the Day:  What are some fun indoor activities to do? I’m not talking video games, but games that require you to move around and play!

http://www.superhealthykids.com/healthy-kids-recipes/frozen-fruit-kabobs.php


Monday 9.2.13 Holiday Schedule!

Monday, September 2nd

PreK

Focus/Skill – Squat Stance & Hips, Sit-ups

Warm Up – Shuttle Run, 10 Jumping Jacks, 2 forward rolls

W.O.D. – 3 sets: 5 squats, 5 Push-ups, 5 Sit-ups

Game: Coach Says

KIDS

Warm-up – 2 Rounds: Shuttle run, 15 Jumping Jacks, 15 Sit-ups

Focus/Skill – Squat Stance & Hips & Planks

W.O.D. – 10 Minute AMRAP: 10 Squats, 10 Push-ups, 10 Sit-ups

Game – Coach Says

“Have patience with all things, but first of all with yourself.” ~Saint Francis de Sales

http://www.paleocupboard.com/fish-sticks.html

Picture

Trainer Tip of the Day: Get plenty of sleep, at least 8 solid hours a night, your growth depends upon it!


Tuesday 8.27.13

Tuesday August 27th

PreK

Focus/Skill – Squat Stance and Hips & Hollow Rock

Warm Up – Ring Jumps, Balancing on the mini half domes & 10 Hollow Rocks

W.O.D. – 4 minute AMRAP: 5 squats 2 front rolls

Game:  Duck, Duck, Goose!

Kids

Warm Up – 3 rounds: Agility run with blue rings, 1/2 dome balancing and 10 Hollow Rocks

Focus/Skill – Squats,  jump rope & Burpees

W.O.D. – 7 Minute AMRAP: 2 forward rolls, 10 squats, 50 m run

Game – Duck, Duck, Goose with a Burpee Twist!

Trainer Tip of the day:  Remember to drink plenty of water!  6-8 cups a day will keep  you hydrated and feeling great!

http://www.parenting.com/article/baked-sweet-potato-fries

sweet potato fries


Monday 8.26.13

Let the FUN begin!  Let’s be Superheros!

PreK

Focus/Skill – Squats; Who’s Cool (stance)  & Pockets (hips)

Warm Up – 3 Sets: bear crawls, 5 Supermans, 10 Wonder Woman Jumping Jacks

W.O.D. 5 Minute AMRAP: 5 forward and back hops, 5 Squats, 50m Run

Game:  Musical Medicine Ball

KIDS

Warm Up – 5 Sets: bear crawls, 10 Supermans, 20 Jumping Jacks

Focus/Skill – Squats & Push-ups

W.O.D.  10 Minute AMRAP: 20 Single Unders, 10 squats, 5 push-ups, 2 forward rolls

Game –  Musical Medicine Ball

Reflection time!

“A Strong Body Makes the Mind Strong” Thomas Jefferson

http://www.thepaleomom.com/2012/01/recipe-paleo-chicken-fingers.html