Monday, May 3, 2010

Workout of the Day:
Five sets of:
Bench Press x 2-4 reps
Rest 4 minutes – but make it productive by focusing on Quad/Hip Flexor mobility.  You all will be expected to spend at least 2 minutes of the 4 with your knee and foot against the wall working on mobility;
and then,
Deadlift x 4-6 reps @ 85% of your previous 5-RM
(Keep load below maximal effort for five reps and focus on PERFECT mechanics)
Rest 4 minutes – make it productive by working on shoulder mobility of your choice.

I KNOW, I KNOW, you’re fired up from your weekend off and this is way too easy.  Chill out and trust the programming.  Take an opportunity to really focus on your mechanics.  You’ll get a chance to rev your engines soon enough.

Brad and Price recently returned from a great vacation, during which Price gained a lot of weight on her left hand. Congratulations Brad and Price!!!

(We’ll be back to new blog content beginning tomorrow. Until then, enjoy another great article from 2009.)

The Character of a CrossFit Kid
Written by Tabitha Stine
(Originally published on April 7, 2009)

I love teaching CrossFit to kids. The program is instrumental in improving brain function, building strength, increasing bone density and developing a growing child’s vestibular system – which manages equilibrium and balance. By enrolling your kids into this constantly varied program, there is no question they will receive the physical benefits it provides. What you may not expect is the positive influence that the program will have on the character of your CrossFit Kid.

CrossFit Kids will help build your child’s self esteem. In this community kids view and define themselves not by how they look, but by what they can do. Self confidence is boosted when your kids set short term and long term goals and through hard work and perseverance, achieve successes. One of our kids, Aaron – who is 8 years old – just accomplished a goal this past Saturday by getting his first kipping pull-up. Yeah Aaron!!

CrossFit Kids provides an opportunity for your child to experience both individual accomplishments and team victories. As a community of like minded individuals, your kids will learn to not only strive for their own personal successes, but also support the efforts and celebrate the achievements of their friends. We program relay races, group workouts, and team games in an effort to foster that collaborative spirit.

The nature of CrossFit Kids promotes self-discipline. Your children will learn to focus and control their bodies. As they gain an understanding of the complex and demanding CrossFit movements, your kids will be challenged to strive for precise mechanics. Through their efforts they will begin to realize the value of hard work.

There has rarely been a time when these character traits were more evident than during last year’s CrossFit Games. Cyndi Rodi of CrossFit Kids HQ wrote an article entitled, “CrossFit Kids, Forging Future Achievers” (CrossFit Journal issue 72) in which she highlighted outstanding competitors Josh, Connor, Kallista, Mariah, and David. For those of us who had the pleasure of witnessing these teenagers compete, I couldn’t agree more with Cyndi’s praise of their character and poise. We all strive to see our kids rise to that same level of confidence, determination and strength.

The growth of a child in any area takes time to develop. It requires patience on the part of parents; however, you can trust that in our CrossFit Kids program your little ones will grow stronger and healthier physically, mentally and emotionally. But most importantly, they will have BIG FUN!

(Tabitha leads the CrossFit Invictus Kids program every Tuesday and Thursday at 5:00 p.m.)