Forging the Future of Fitness

Posts tagged “Pushup

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!