Parents and kids.  If you have questions about the workouts please post them here.  Mikki or I will try to answer them.  If the questions stay up unanswered we have board members who check this board daily and will be happy to answer your questions.

First question I received.  “What if we don’t have weights?”  First, many of the workouts will consist of body weight exercises.  Secondly, let’s be creative.  You can make weights for kids out of many things.  Empty milk jugs filled with different amounts of sand or water with the topduct taped on can make great dumbells and kettlebells.  Be creative!  Need more ideas post here.

On related topic, I am asking anyone using the Kids CrossFit forum to please register.  If you have any question post them.  We do not want PM’s from this forum.
Thanks.

GardDawg - medecine ball idea from Crossfit.com: Buy a cheap basketball cut it open and fill it with sand. However, I did see some very cheap medecine balls at Target. They’re not the soft kind like you have at the school. I think they were around 10$

Bradley (4) likes doing the Olympic lifts (very cute) but I let him use the 3 pound dumbbells and hold on to each end. I might ask John to make us some PVC pipe “barbells”.

For kids espescially- make sure you use a Soft Medicine Ball, the reason for this is obvious once you have been hit by a hard medicine ball.
A hit to the face or head with a sand filled basketball will put a big damper on their enthusiasm

Good point, BBoJ.

I should have thought of that. I accidentally tapped a fellow student with a 6 pounder yesterday and it definitely put a damper for her the rest of the night. OUCH. I felt horrible.

You can still use the idea by filling a trash bag with sand to the appropraite/desired weight(Should be no more than one or two pounds for young ones), and then wrapping it in rags and put the bundle into the ball.  should make it stay “squishy”.

Shoulder Press

5x95
5x95
5x95
5x100
5x105

“JT”
21-15-9
HSPU
Ring Dips
Push ups

15:30 somewhere pretty close.

Rope Climb subs:

Rope Climb Subs:
Beginner Rope Climb:
Lie on your back beneath the rope.  Grab rope and pull yourself into the standing position.  Use your legs as much as necessary.
Rope Pulls:
Buy a 15-25 foot length of rope.  Make a loop at one end.  Take a climbing sling and thread it through the desired weight.  Take a caribener and connect the climbing sling to the loop you made in your rope.  Now you can pull the weight from one side of the room to yourself hand over hand and simulate climbing a rope.

My mom (65) is thinking about getting her activity level up. I was thinking the Kids Crossfit workouts might be a good place for her to start.

I’m a little concerned about her running, though.

She’s going to go have her doctor check her out to make sure there is no issue with her starting an activity program (bone density, ekg etc) and so I was telling her about the Kids Crossfit stuff, like hanging for time and throwing balls, squats etc.

I might need some help modifying the workouts if needed…she’s very much a couch potato, book worm, but young for her age and doesn’t seem fragile to me at all. She has been feeling tired and lacking energy and thinks it’s due to lack of physical activity but wants to rule out poor nutrition (working on getting her to try the zone with me) as well.

Any input or advice welcome! (Also, I can move this to another thread if thats appropriate.)

There is a lady at CF HQ named Mary Conover in her 70’s i Believe. She has written an article about Cf and the elderly, I have copies in the office.

Definately look at slow ramp up with modifications.
A fast paced walk, and the SDHP can sub for running if there are bone density/fragility concerns. Take a look at some of the CF back issues about teaching the elderly to fall correctly- very valuable.
Any help just ask… and Good Luck Mom !

Thanks, BBoJ, I’ll get a copy of the article.

I’m glad she’s starting to think about getting moving!

Hi,
Re: Monday’s workout.
What are roving push ups?
Jeff

Good question !
Welcome to our forum BTW
Roving Pushups are as follows
Do a regulation pushup, move laterally with your hands & feet one bodywidth and then do another pushup, repeat.

Hi,
Thanks for the welcome, I think crossfit for kids is a great idea.
Any hint on how I can get my kids to squat with a straight back.
They can go deep but the bow forward like they want to hug
their legs while they are down there.
Thanks,
Jeff

Jeff,
This is not an uncommon problem.  Greg calls it an immature squat.  Here are a couple of ideas.
1)  Wall squats (kids love these).  Have your kids face a wall.  Their toes should be 3-5 inches away.  Have them squat.  The one who can go the lowest wins.
2)  Have them do squats holding on to a pole.  In the bottom position have them try to straighten their back.  The pole will help support them and provide a balance point for them.  Be sure to emphasize their heels need to remain on the floor.
3)  Overhead squats with a broom stick or PVC.  For some reason I have great luck correcting bad form on squats with this exercise.
Let me know how these work.  I will try to work a couple of them in to next weeks workouts.  If you are still having trouble we have a lot more things we can do.

Hi,
Thanks for the suggestions.  I sub’ed the broomstick squats for the
one-legged squats on the July 20th workout and it worked great.
I plan to work the other suggests in as I can.
Jeff