When we’re training and timing our metcons, it’s very easy to try and rush things to keep up with someone else. You might only half do your exercise, or forget to count every one, or even forget an entire round.

It’s important to remember that in training, our goal is always to do everything as close to perfect as we can. It’s only in competition we need to worry about how fast we’re going.

Skill
Deadlift
“Angry Gorilla Back/Bums Back”

Metcon
5 Rounds
10 Deadlifts
5 Pull Ups
3 Forward Rolls

Game
Partner Wall Ball Passing

The overarching point of CrossFit Kids is to teach kids to associate fitness with fun. If you fail to do this, you may lose your kids desire to work out and that would be truly tragic. So fun more than anything is the goal especially before the teenage years. The primary reason for this is that children don’t get stronger like you or I but through a process of hardwiring their brains to create correct movement patterns, so we won’t actually use weights for a long time and even then it is the smallest stimulus possible. I.E. with my teenage weightlifting class we limit weight jumps to 5 pound increments and only allow jumps in weight when absolute mastery is shown with a movement. For everything else we really focus on eliciting the best movement pattern that we can achieve from a given child in a given situation.

John Browne, CrossFit Agoge

Having fun is priority #1!

Skill
Strict Press
“Hold Up the Sky!”

Metcon
5 Rounds
3 Forward Rolls
7 Strict Presses
10 Squats

Game
Gauntlet

Skill
Air Squat

Metcon
10 Rounds
3 HandStand Kick Ups
10 Perfect Squats
Run 20m
Run 20 Backwards

Game
Catch & Throw

Great link on 10 Rules for teaching kids to be ‘Good Sports’

Skill
Power Clean

Metcon
How Many Rounds Can You Do:
Run 20m up and back
10 Power Cleans
10 Wall Balls

Game
Gauntlet!

This Saturday is our Invitational, the adults competition (which some of your parents are taking part), so there’ll be no CrossFit Kids class on.

At 1pm, Sarah – one of our newest members – has offered to do Face Painting for all the kids before you get to demonstrate your CrossFit skills at 1.30 with a demonstration of their skills!

Kevin

Skill
Power Clean
“Oompa Loompa/I dunno/Lasers!”

Metcon
5 Rounds of:
5 Forward Rolls
7 Power Cleans
9 Box Jumps

Game
Relay Race

Here’s a great post from Cave Kitchen to help you with a ton of resources for helping your kids eat Paleo. Everyday Paleo also has some great advice on how to get your kids on board with Paleo here.

Skill
Power Clean
“Oompa Loompa/I dunno/Lasers!”

Metcon
As Many Rounds As You Can Do of:
5 Power Cleans
7 Push Ups
9 Box Jumps

Game
Relay Race

A good sign of sportsmanship is that you work hard and don’t give up, even when it seems like it’s impossible. Everything in life that’s really worthwhile is work. When you work really hard at something, it’s going to mean more to you.

Winston Churchill’s Never Give Up

Skill
Power Clean

Metcon
10 Rounds:
5 Power Cleans
10 Lunges
15 Sit Ups

Game