Forging the Future of Fitness

Posts tagged “youth strength and conditioning

11.5.2013

Tuesday

Turbo Tots

Focus/Skill – Push Press

Warm Up – Tabata Sit Ups

WOD – 2 Rounds: 5 Push Press, 10 Burpees

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Sit Ups

Focus/Skill – Push Press

WOD – 7 Min AMRAP: 5 Push Press, 10 Burpees

Game –  Dragon Tails

Top Dawgs

Warm Up – Run 400M,  Tabata Abs- Flutter Kicks

Focus/Skill – Back Squats & deadlifts

WOD – 12 min AMRAP: 5 Deadlift , 7 Burpees, 9 Wall Ball

baked-yams-sweet-potatoes


11.4.2013

Monday

Turbo Tots

Focus/Skill – Squats & Overhead Squats

Warm Up – 2 Rounds 10 Burpees 10 Sit Ups

WOD – Tabata Air Squat  &  Tabata Abs

Game – Musical Medicine Ball – lunge walk, hop, walk backwards, brisk walk forward

Mighty Mites

Warm Up – 3 Rounds 10 Burpees Sprint between cones twice

Focus/Skill – Squat, Overhead Squats, Rope Climbs

WOD – Mini Tabata This:  Tabata Air Squats & rest 1 min. Tabata Pull Ups & rest 1 min,  Tabata Plank

Game – Musical Medicine Ball –  lunge walk, hop, walk backwards, brisk walk forward

Top Dawgs

Warm Up –  4 Rounds for time: 7 Burpees, Run 100m

Focus/Skill – Clean & Jerk

WOD – “Tabata This” Tabata Air Squats, rest 1 min; Tabata Pull Ups, Rest 1 Min, Tabata Push Ups, Rest 1 Min, Tabata Sit Ups

bacon-guacamole-sammies

Bacon & Guacamole SammiesDon’t these bacon and guacamole sammies look good? Fitbomb noshed on them while I slept…The ingredients:4 strips of thick-cut pastured baconGuacamoleIt’s ridiculously easy to cook bacon in the microwave oven. (Clean-up is simple, too.) Just wrap a few slices between some sheets of paper towel, stick it all on a microwave-safe plate, and nuke away. I set my microwave at 70% power and zapped the bacon for about two-and-a-half minutes. If you find that your bacon’s not yet crisp, just nuke it a bit longer.  The filling for these “sandwiches”? Chunky homemade guacamole.  If you’re pressed for time, simply mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky ‘n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt.Done and done!


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


10.30.2013

frank

It’s Obvious that Frankenstein is a “CrossFitter!”

Wednesday

Turbo Tots

Focus/Skill – Jump Rope

Warm Up – Tabata Sit Ups

W.O.D. – 3 Rounds: 10 Walking Lunges,  10 Jumping Jacks, 10 Squats, 10 Sit Ups

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Sit Ups

Focus/Skill – Double Unders

W.O.D. 8 Min AMRAP: 10 Walking Lunges, 20 Jumping Jacks, 10 Squats, 20 Sit Ups

Game – Dragon tails

Top Dawgs

Warm Up – Stretching & 1000 Meter Row

Focus/Skill – Bench Press and Squat w/Barbell

W.O.D. – 12 Min AMRAP:  15 Kettle Bell Swings, 10 Squats, 5 Pull Ups

broccoli-banana-muffins-with-chocolate.html

Coaches Tip – Tomorrow is Halloween–focus on the positive – you’ll get in miles of

walking!  Then, make an effort to donate 3/4 of the candy you receive!  Lastly, do you

have the willpower to have just ONE piece a day?  I think you do!


10.29.2013

CartoonMummyWires

Tuesday

Turbo Tots

Focus/Skill – Box Jumps & Squats

Warm Up – 1/2 Dome Balancing & Sprinting

W.O.D. – 5 Min AMRAP: 5 Box Jumps, 5 Squats, 5 Sit Ups

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 1/2 Dome Balancing & Sprinting

Focus/Skill – Box Jumps & Squats

W.O.D. – 10 Min AMRAP 10 Box Jumps, 10 Squats, 10 Sit Ups

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 2 Minutes Max Effort Burpees, Run 400

Focus/Skill – Box Jumps, Deadlifts

W.O.D. – Modified  Morgan 3 RFT –  30 Box Jumps, 10 Deadlifts

pumpkin-gingerbread-muffins-nut.html


10.28.2013

can-stock-photo_csp15197161

Monday

Turbo Tots

Focus/Skill – Overhead Squat

Warm Up – 3 Rounds:  3 Forward Rolls, 10 Jumping Jacks

W.O.D. – AMRAP 5 Minutes: 5 Overhead Squats, 5 Push Ups, 5 Sit Ups, 5 Jumping Lunges

Game – Musical Medicine Ball

Mighty Mites

Warm Up – 5 Rounds: 3 Forward Rolls, 20 Jumping Jacks  &  Tabata Jump Rope

Focus/Skill –  Overhead Squat

W.O.D. – AMRAP 8 Minutes: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups, 10 Jumping Lunges

Game – Musical Medicine Ball

Top Dawgs

Warm Up –  Foam Roller & Run 800 Meters

Focus/Skill – Thrusters & Pull Ups

W.O.D. – Fran

Chocolate Hazelnut Zucchini Cupcakes

http://www.thepaleomom.com/2013/09/chocolate-hazelnut-zucchini-cupcakes.html

Chocolate Hazelnut Zucchini Cupcakes | The Paleo Mom

Coaches Tip of the Day – It’s getting COLD outside, make sure you

stretch and get your body warmed up before you jump into any

workout or exercise!


10.27.2013

halloween1

SUNDAY

Turbo Tots

Focus/Skill – Overhead Squats & Push Press

Warm Up – Forward Rolls & Push Press

WOD – 5 Overhead Squats, 5 Push Ups, 5 Sit Ups w/Ab mat

Game – Hot Potato

Mighty Mites

Warm Up – 3 Rounds: 3 Forward Rolls, 5 Push Press

Focus Skill – Overhead Squat & Push Press

WOD – 7 Min AMRAP: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups with Ab Mat

Game – Hot Potato

Top Dawgs

Warm Up – Run 1 Mile

Focus/Skill – Air Squats

WOD –  in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

quote15


10.24.2013

hallo6

Thursday

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – Bear Crawl  & Supermans

WOD – 3 Rounds: 5 Squats, 5 Jump Ropes, Sprints

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 3 Rounds: bear Crawls & 10 Supermans

Focus/Skill – Squat and Overhead Squat

WOD – 8 Min AMRAP: 10 Squats 10 Jump Rope, Sprints

Game – Duck, Duck, Goose

Top Dawgs

Warm Up –  10min Foam Roller & Row 500

Focus/Skill – Snatch Pulls

WOD –  10 Min AMRAP

3 – Back Squats  

1 – Pull Up (Increase by 1 each round)

quote10


10.23.2013

hallo2

Wednesday

 

Turbo Tots

Focus/Skill – Air Squats & Pull Ups

Warm Up – Solider Kicks * Bear Crawls

WOD – 2 rounds Cindy: 5 Pull Ups, 10 Push Ups 15 Air Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – 3 Minute AMRAP Soldier Kicks * Bear Crawls

Focus/Skill – Air Squats & Pull Ups

WOD – 7 Min AMRAP CINDY

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 2 Rounds 20 Weighted Sit Ups, 20 weighted walking lunges Run 400 M

Focus/Skill –  Strict Press

WOD – 3 Rounds:   800m Run, 10 Cleans , 20 Pull Ups

quote8


10.22.2013

hallo5

Tuesday

 

Turbo Tots

Focus/Skill – Deadlifts, Overhead Squats

Warm Up – 3 forward rolls, 10 jumping Jacks

WOD – 3 Rounds: 5 deadlift, 5 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Mighty Mites

Warm Up – 3 sets: 3 forward rolls, 20 jumping Jacks

Focus/Skill – Deadlift & overhead Squats

WOD – 7 Min AMRAP: 10 deadlifts, 10 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Top Dawgs

Warm Up –  Foam Roll Row 500 M

Focus/Skill –  Dead Lift

WOD –   25 Push Ups, 25 Pull Ups, 25 Air Squats, 25 box Jumps, 25 Double Unders

http://spoonful.com/recipes/banana-ghosts

Banana Ghosts

quote12


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


10.19.2013

hallo4

Saturday

Turbo Tots

Focus/Skill – Overhead Squats & Front Squats

Warm Up – 10 Burpees 10 Lunges

WOD – Mini Grace

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 10 Burpees, 10 walking lunges

Focus/Skill – Overhead Squat & front squat

WOD – Grace

Game – Dragon Tails

Top Dawgs

Warm Up – Run 800 Meters

WOD – 10-9-8-7-6-5-4-3-2-1  HSPU

1-2-3-4-5-6-7-8-9-10 Squat Clean

http://spoonful.com/recipes/pear-witch-project

Pear Witch Project

quote5


10.17.2013

vampire

Thursday

Turbo Tots

Focus/Skill – Overhead Squats, Clean & Jerks

Warm Up – Pistols

WOD – Tabata Air Squats & Jump Rope

Game – Coach Says

Mighty Mites

Warm Up – Pistols

Focus/Skill – Overhead Squats, Clean & Jerk

WOD – Tabata Air Squats, Tabata Jump Rope

Game – Coach Says

Top Dawgs

Warm Up: Row 500 Meters

Focus/Skill – Snatch Pulls

WOD –  200m Run

20 Power Snatch

200m Run

20 Clean & Jerk 

200m Run

20 Pull Ups

200m Run

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

Halloween Appetizer Recipe: Edible Eyeballs

quote4


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


10.14.2013

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


10.8.2013

catwitch

Tuesday

Turbo Tots

Focus/Skill – Clean & Jerk

Warm Up-  Shuttle Run & 1/2 Dome Balance work

WOD –  Mini Grace

Game – Dodgeball

Mighty Mites

Warm Up – Shuttle Run & 10 Burpees

Focus/Skill – Clean & Jerk

WOD – Grace

Game – Dodgeball

Top Dawgs

Warm Up: AMRAP 6min

8 Ring Dips

16 KB Swings

Focus/Skill:  Dead Lift

WOD

3 Rounds For time:

20 Squats

5 Pull Ups

10 Dead Lifts

http://spoonful.com/recipes/carrot-finger-food

Carrot Fingers and Dip Halloween Recipe

quote2


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


10.5.2013

Saturday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Supemans & Hollow Rocks

WOD – 2 Rounds: lunges, burpees & sprints

Game – Dodgeball

Mighty Mites

Warm Up – 3 Sets: 10 Supermans, 10 Hollow Rocks

Focus/Skill – Squats & Front Squats

WOD – 7 Min AMRAP 10 lunges, 10 burpees, 10 sit ups, 10 Ring Pulls

Game – Dodgeball

Top Dawgs

Stretch – 5 Minutes

Run 800 Meters

Focus/Skill – Clean & Jerk and Squats

WOD – teams of 2

500 Meter Row Each

20 shoulder press, 30 front squat, 40 wall ball, 50 Sit Ups

400 Meter Farmer Carry Each

“Don’t cry because it’s over, smile because it happened.” 
― Dr. Seuss

primal-palate-chocolate-chip-cookies


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!


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