1a) Bench Press 5×5, rest 60s
1b) Strict Leg Raises 5×8
MetCon – Alternating Tabata:
If I had a penny for every time I heard the comment, “I wish I had known about CrossFit when I was younger”, I would be almost $1.00 wealthier. But seriously, I know many of you share that sentiment, including myself. Well, that opportunity may have passed you by, but not your children. CrossFit Ktown is ramping up to start CrossFit Kids. That’s right, our very own CrossFit Kids program at your beloved Ktown. To get that Dynamax ball rolling, we are excited to inform you that, in conjunction with our free Saturday class for you old people, we will also be offering a free Ktown Kids class at 10AM.
How does a CrossFit Kids class work? Great Question! First off, it is important to realize that CrossFit Kids isn’t just a watered down version of CrossFit. Everything we do in a CrossFit Kids class is geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, and motor). Sure, I just ripped that straight off of the CrossFit Kids website, but there isn’t a truer statement. Your children need to jump, run, throw, push and pull in order to live healthier, more able-bodied lives, and that is exactly what we do in a CrossFit Kids class.
As far as the specifics go for a class, we start with a warm-up, better known as a cash-in ($-In). This serves as an opportunity to get their bodies and minds engaged in the physical and cognitive demands of the class. This could include anything from agility drills to light gymnastics. We then move on to the skills portion of our class. Just like you when you first started CrossFit, kids need to learn the correct technique for all of the movements involved in the program, and life and sport for that matter. So, we teach them! This means that on different days you may see us learning the squat, how to land safely on a jump box, or pick things up off the ground in a manner that will not lead to that nagging back injury that you deal with. Most of the time the skills training also serve as preparation for the movements involved in the workout. From there, it is time to WOD (I just love CrossFit lingo). There workouts are typically 10 minutes or less, and involve varied movements and orders that are sure to hold the attention of any kid. After a hard workout, it’s game time. Imagine your typical back-yard game, with a CrossFit twist. How do you ramp up the intensity of musical chairs? No more boring walking around the circle. Your kids will be lunging, jumping, bear crawling and crab-walking. Instead of a chair to sit in, we put out some medicine balls, and no, your child doesn’t sit on it, they squat over it (maniacal laugh).
The beauty of it all is that your kid is having so much fun they have no clue how hard they are really working. So, this Saturday, bring your kids with you to class. I will be sure and encourage them to brag about how much harder they worked than you! Hope to see you there!
Caleb Gregory, a.k.a The Other Caleb