CFSBK Kids in Box Pro Magazine
“The sooner we can get kids exposed to things like forward rolls and walking backwards and bear crawls and hopping on one foot, hopping on two feet, the more they’re going to learn how to move their bodies in space.” That’s Coach David discussing our CrossFit Preschool program in the latest issue of Box Pro. In “How to Run a Preschool Class,” David talks to Heather Hartmann about the ins and outs of running a fitness class for 3 and 4-year-olds. So cool!
You can also learn more about how we do CrossFit with the little ones in Inside the Affiliate‘s “5 Things I’ve Learned from Working with 5-Year-Olds.” And, of course, if you have kids from ages 3 to 17, you can check out our CrossFit Preschool, Kids, and Teens program page!
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Yesterday’s Whiteboard: “Fran”
Arthur “The Iron Master” Saxon, a True Strength Visionary BarBend
You Do Not Think Alone Scientific American
Wednesday's Programming
"Morrison"
For Time:
50-40-30-20-10
Wall Balls 20/10, 14/9
Box Jumps 24/20
American Kettlebell Swings 24/16kg
There is a lot of volume in this hero workout so scale appropriately. If you can do the prescribed weight/height then go for it, otherwise scale the weight/height as needed. The volume scale is:
40-30-20-10
This cuts the volume by a third, and is a hell of a workout in its own right.
Post time and Rx to comments.
Compare with 12.14.16
6am with Lauren – Monday's "workout"
Well… that was an enlightening test of fitness today. It was almost 45 seconds slower than my PR, but I was way more wrecked afterwards. On the bright side, the pull-ups felt great and this was the first time I've done them all unbroken. It was the sucking wind and not getting back on the barbell fast enough that did me in. I hope we program this again in a few months for comparison's sake… cause there's no way I could ever bring myself to do Fran on my own. 5:15 Rx
A good listen for your commute.Tim Ferris talks with Jason Khalipa about training, working and life.
7am doing Monday with Jess
My son was out of school so I got to "sleep in" and hit 7am instead of 6.
Scaled to 75# and 15-9-6 for PUs. 5:38
I am going to look back on this Fran and be amazed at how much progress I will have made. ha.
AG
A.
Rope climb practice
B.
3-4 sets @85% SH effort
20 goblet squats, AHAP
15 box jump overs, 24/20 AFAP
10 cal AB
Rest/walk/correctives 6-9 min
Morrison: 28:13
Decided I wanted to see if I could do bigger sets– see if my 85% sustainable effort has improved!
Broke wallballs up 15-15-10-10, 15-15-10, 10-10-10, 10-10,10. KEttlebell swings also in big chunks. Box jumps: tried to be smooth throughout… saw the plan through, but DIED and paused a lot during the box jumps in the 30/20 rounds.
About 2 minutes slower than the last time I did it. I normally get sad when that happens, but I tried something different today. I would have done much better with quick short sets instead of longer sets that jacked my heart rate and made me take :10 long breaks!!! YIKES. I wanted to puke in to 30-20 rounds. Felt way worse than last time.
Alright. Now I know! Not sad… was a definite learning experience!!
Noon class with Snip.
Fran @85lbs and 15-9-6 strict pull-ups. Finished in 7:33.
6am with Lauren doing Fran. I'm happy with how it went – 6:33, though certainly quite scaled (35# thrusters, jumping pull ups) and benefitting from an excellent partner in Lisa. I mostly stuck to the rep schemes I mapped out ahead of time, which was helpful. And, I'm wasting away in a day of meetings, so extra glad I did this in the morning to do something productive today.
The only good thing about being stuck in Maryland on my birthday for an all day client meeting is that I can legitimately say I was not around for Morrison.
Fran Rx'd
Today: 5:22
Aug 2016: 5:43 Rx'd
Aug 2015: 8:10 Rx'd
Wasn't confident I would PR because my pullup capacity is not where it was the last time I did it. Made a game plan and stuck to it for the most part. Showed it to Whit ahead of time so she could keep me accountable and she did 🙂 Except for that water break I snuck in 😉
Thrusters: 12-9, 9-6, 9
Pullups: 7-7-7, 5-5-5, 4-3-2
No Fran cough but it def took me an hour to recover. haha.
*5:40 in Aug '16
great PT session this morning. learning lots and making improvement. L elbow is so gnarly… who knew?
a. 4x
:30 dead hang (chin up, pull up grips)
:30 kb hold (12kg each, then 16kg each x 3)
squat warm ups
b1. BSQ 2×8 @ 170
(45×8 with some on tempo, 95×5, 135×4, 155×3, 165×1)
b2. Banded pull-up negative
5×3 @ 2225 (chest to bar hold at top)
c. Front Rack hold, 3 x:30 @ 135
d. 60' Hand over hand sled pull (and push back to start)
+30#
55
80
105
spicy
Nancy: 5 rds
15 OHS @ 65#
400M run
Completed in 12:53 RX. Big fat PR for me! (Previous 14:26) That was a spicy meatball! Been running a lot more in the past month so this was helpful.Able to calm myself down in the OHS, tried to be slower and diligent here so I could breathe, then gun it on runs. Moved as fast as my lil leggies would let me! Sadly they were shot from yesterday.
3x100M farmers carry ea hand, 70#
I'm getting the hang of these thingies, and I really am starting to like them. No breaks except for the turnaround at both hands. Huge improvement with grip endurance on the L side. Hell yeah.
AG!
Love rope climbs, love them more now that I'm using my legs. I've originally been using my feet just to lock myself in and roll my hips up. But got a hint of how to use the legs to kind of explode up and am excited to be faster!
The conditioning portion killed me, around ~2:00 first round then declining to 2:15ish? the in the last. After the second round the lactic acid refused to drain for like the full 8 minutes and after the last round I kind of wanted to vom. A+
Also wanted to give a shout out to Strength Cycle and Coach Jeremy. It's been totally blowing my mind and I probably need to get a bigger notebook from all the notes I'm taking. Big endorsement for anyone who hasn't done it!