Forging the Future of Fitness

Posts tagged “Pushup

11.2.2013

Welcome, November!

Turbo Tots

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Sprinting

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

Game – Hot Potato

Mighty Mites

Warm Up – Sprinting

Focus/Skill – Squats, Front Squat, Overhead Squat & Rope Climbs

WOD – 7 Min AMRAP: 10 Front Squats, 10 Push Ups, 10 Ring Pull Ups, 10 Sit Ups

Game – Hot Potato

Top Dawgs

Warm up: 2 rounds- 50 jump rope singles & 10 push ups & 10 good mornings

WOD – 600 m Hill Run (to the first street on left)

3 rounds – 8 Ring Rows & 12 Hang Power Cleans

600 m Hill Run

zucchini-spaghetti-zoodles-meatballs

image


10.2.2013

Wednesday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – 1/2 dome balance & ring run

WOD – 3 Forward Rolls, 10 Jumping Jacks, 5 Wall Balls

Game – Dragon Tails

Mighty Mites

Warm Up – 1/2 dome balance & Ring Run 

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP – 3 Forward Rolls, 20 jumping jacks, Hurdle Run, 10 Wall Balls

Game – Dragon Tails

Top Dawgs

Warm Up – 400m Run, Tabata Sit-Ups with Ab Mat

Focus/Skill – Squats & Front Squats

Strength – EMOM 7 Minutes 2 Snatches w/PVC or 22# bar

WOD – 3 Rounds for Time: 3 Front Squats PVC or 22#

5 HSPU box or wall

7 Pull Ups

10 Double Unders

oven-baked-sweet-potato-fries


10.1.2013

r-INSPIRATIONAL-QUOTE-large570

Tuesday

Turbo Tots

Focus/Skill – Squats & Front Squats

Warm Up –  Shuttle Run & Sit-Ups

WOD –  3 rounds: Soldier Kicks, Bear Crawls, Ring Pull Ups

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run & Sit Ups

Focus/Skill – Squats & Front Squats

WOD – 8 min AMRAP Soldier Kicks, Bear Crawls, Ring Pull Ups & 5 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 400m Run, 2 rounds – 25 double unders 15 burpee box jumps

Focus/Skill – Squats & Overhead Squats

Strength- EMOM 5 Minutes: 5 overhead Squats with PVC 

WOD – 3 Rounds for time: 15 PVC thrusters, 15 Pull Ups, Run 400

chocolate-pie-raw-graham-cracker

Kelly Brozyna's Chocolate Pie + Raw Graham Cracker Crust by Michelle Tam http://nomnompaleo.com


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.


9.19.2013

Thursday, September 19th

Inspiring Quotes

Turbo Tots

Focus/Skill – Squats, Balance Work

Warm Up – 2 Rounds: Bear Crawls, Solider Kicks

W.O.D. – 3 Sets: Ring Run, 5 jumping Jacks, 5 Push-Ups, Superman

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Forward Rolls, Soldier Kicks

Focus/Skill – Squats, Pull-Ups

W.O.D. – AMRAP: 10 jumping Jacks, 10 Burpees, 10 Squats, 15 Second Plank

Game – Musical Medicine Ball

http://pinterest.com/pin/61220876157580321/

Fruit veggie bunny... Paleo for kids


9.18.2013

Wednesday, September 18th

 

Turbo Tots

Focus/Skill – Squats, Push-Press

Warm up- 2 Rounds: Speed Ladder, forward rolls

W.O.D. – 3 rounds: Tire Jumps, 3 Squats, 5 Sit-ups

Game – Dragon Tails

Mighty Mites

Warm Up – Speed Ladder Drills

Focus/Squats – Squats, Handstand Push-ups

W.O.D. – Mini Cindy – 5 minutes AMRAP 5 Pullups, 10 Pushups, 15 Air Squats

Game – Dragon Tails

http://pinterest.com/pin/61220876157886999/

Back On Pointe: Photo #food

Let's make it happen!


9.16.2013

Monday, September 16th

Think Happy. Be Happy.

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – 2 Rounds: Ring Run & 10  Jumping Jacks

W.O.D. Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

Mighty Mites

Warm Up – Tabatta Abs

Focus/Skill – Squats & Front Squats

W.O.D. – AMRAP Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

http://pinterest.com/pin/61220876157985319/

Great Idea for lunches.  Kid-Friendly Bento Box Lunches


9.12.2013

Thursday, September 12th

Turbo Tots

Focus/Skill – Squat, Wall Ball

Warm Up – Sit-ups, Push-ups, Sprints

W.O.D. – Forward Roll, Squat, Jumping Jacks

Game – Duck, Duck, Goose

Mighty Mites

Warm up – Speed Ladder, Jumping Jacks

Focus/Skill – Squat, Wall Balls

W.O.D. AMRAP Forward rolls, Squats, Jumping Jacks

Game – Duck, Duck, Goose

 
Crunchy Kale Chips

http://www.kraftrecipes.com/recipes/krunchy-kale-chips-150591.aspx

Krunchy Kale Chips recipe

AWESOME


9.10.2013

Tuesday, September 9th

PRE K

Focus/Skill – Squats and Push Press

Warm up – Forward Rolls, Push Press

W.O.D. Front Squat, Push-ups, Sit-ups

Game – Baseball: Hop between bases – Home: tuck jumps 1st:  1 legged hops 2nd: burpees 3rd:  jumping jacks

KIDS

Warm Up – Forward Rolls, Push Press w/Pvc pipe

Focus/Skill – Squat, handstand push-ups

W.O.D. – Front Squats, Push-Ups and Sit-ups w/Ab Mat

Game – Baseball: Hop between bases – Home: tuck jumps 1st:  1 legged hops 2nd: burpees 3rd:  jumping jacks

http://www.thepaleomom.com/2012/03/recipe-spinach-sore-leg-brownies.html

Trainer Tip of the Day:  Nutrition is important!  Spend a little bit of time with your family discussing examples of Proteins, Carbohydrates and Fats!  What do they do for you? Why are they good for you?  What are some new foods you can try?


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!


Thursday 8.29.13

Thursday, August 29th

PreK

Focus/Skill – Squat Stance and Hips & Burpees

Warm Up – Caterpillar walks, 5 burpees, 2 Forward Rolls

W.O.D. – 3 rounds: 5 tire jump ups, 5 burpees, 5 Squats

Game – Baseballs – CrossFit Style! Home plate: 3 jumping jacks, 1st base: 3 Push-ups, 2nd base: 3 Supermans, 3rd base: 3 tuck jumps.  Lunge from base to base.

Trainer Thought of the Day:  You are amazing and you can do ANYTHING!  Don’t let the word “Can’t” hold you back!

Kids

Warm Up – 5 minutes: Caterpillar walks, 5 burpees, 2 forward rolls

Focus/Skill -Squat Stance & Hips, PCF game

W.O.D. – 8 Minute AMRAP: 25 single unders, 10 box jumps, 15 Squats

Game – Baseball, CrossFit Style! Home plate: 10 jumping Jacks, 1st base: 10 Push-ups, 2nd base: 5 Supermans, 3rd Base: 5 tuck jumps.  Lunge between each base!

http://www.paleocupboard.com/char-siu-chinese-bbq-pork.html

Picture


Wednesday 8.28.13

Wednesday, August 28th

PreK

Focus/Skill – Squat stance & hips and Tuck Jumps

Warm Up – 2 rounds: 10 right leg hops, 10 left leg hops, 2 forward rolls, 5 tuck jumps

W.O.D. 5 Minute AMRAP: 5 Burpees, 5 Squats, 50 meter run

Game: Plank Wars!

Kids

Warm Up – 3 sets: 10 right leg hops, 10 left leg hops, 3 forward rolls, 10 tuck jumps

Focus/Skill – Box Jumps & Squats

W.O.D. 10 Minute AMRAP: 10 burpees, 10 squats, 10 push-ups, 50 Meter Run

Game: Plank Wars with rotating partners

Trainer Tip of the Day:  Make each meal colorful, eat plenty of veggies.  Think of the amazing colors you get from carrots, tomatoes, squash, eggplant, bell peppers, celery, lettuce, cabbage, onions, beets, etc.  You can make each meal and snack SO colorful!

Cooking with your kids

http://www.myrecipes.com/recipe/grilled-asparagus-rafts-10000000686148/

Grilled Asparagus Rafts Recipe


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