Mondays @ Illumine

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Back Squat – 20 RM (20 x 1)

20 rep max back squat effort – without putting the bar down.
In 20 Minutes find your 20RM back squat

*Think 60% ish of your 1RM. Remember you won’t have the energy for many attempts at 20 reps so choose weights carefully

Hollow Rocks (5 Minute EMOM – :30 on :30 off for 5 Minutes)

5 Minute EMOM

:30 hollow rock or hollow hold per round, rest the remainder

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP
5 Pullups
10 KB Swings (53/35)
100m sprint

Mondays @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Back Squat – 20 RM (20 x 1)

20 rep max back squat effort – without putting the bar down.
In 20 Minutes find your 20RM back squat

Hollow Rocks (5 Minute EMOM – :30 on :30 off for 5 Minutes)

5 Minute EMOM

:30 hollow rock or hollow hold per round, rest the remainder

5 Incrementals (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 wall balls (20/14)
5 pull ups
(*add 5 reps each round)

Level 1 Olympic Lifting Week 5


Main – Level 1 Olympic Lifting

View Public Whiteboard

Pos 1: Hang Snatch (3×3 65% max)

Pos 2: Hang Snatch (2×2 @ 75% max)

Pos 3: Hang Snatch (3×2 @ 85% max)

Snatch (Heavy Single)

Pos 1: Hang Clean + Jerk (3×2+2 @ 65% max)

Pos 2: Hang Clean + Jerk (3×2+1 @ 75% max)

Pos 3: Hang Clean + Jerk (3×1+1)

Clean and Jerk (Heavy Single)

Saturdays @ Illumine


Main – WOD

View Public Whiteboard

Thruster say whaaaat? (Time)

Teams of 2 for time:
Partners complete no more than 5 reps consecutively. Each athlete must complete the 30, 20, 10 thrusters each before commencing the 200m run.

Male: 95lbs
Women: 65lbs

30 thrusters / 200m
20 thrusters / 200m
10 thrusters / 200m

Illumine Combine Week


Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

Coaches Choice

Weightlifting

Clean and Jerk (1RM C&J)

Take 20-25 mins to find 1RM for Clean & Jerk. Also record your HEAVIEST Clean.

Clean

Front Squat (1RM Front Squat)

Take 10 minutes to find 1RM for front squat

Level 1 Olympic Lifting Week 5


Main – Level 1 Olympic Lifting

View Public Whiteboard

Pos 1: Hang Snatch (3×3 65% max)

Pos 2: Hang Snatch (2×2 @ 75% max)

Pos 3: Hang Snatch (3×2 @ 85% max)

Snatch (Heavy Single)

Pos 1: Hang Clean + Jerk (3×2+2 @ 65% max)

Pos 2: Hang Clean + Jerk (3×2+1 @ 75% max)

Pos 3: Hang Clean + Jerk (3×1+1)

Clean and Jerk (Heavy Single)

Illumine Combine Week


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Power Snatch (1×1)

Take 15 minutes to find 1RM power snatch

Snatch (1×1)

Take 15 minutes to find your 1RM for snatch

400m Run (Time)

Max Effort 400m Run
Start at the 800m mark
(RM manufacturing and Run to first drive way back at Illumine)

cilittlegirls

Crossfit Illumine Kids Preschool Class

Yesterday, I wrote about the Crossfit Kids/Crossfit Illumine Kids program as a whole. If you missed it, the link will be at the bottom of this post.

Today’s post is about out Crossfit Illumine Kids Preschool Class. 

cfkidspushseries1

One of the main goals of the preschool class, is to have a ton of fun! That’s why we learn  and practice many of the following skills through obstacle courses, relay races, and many games. We also try to make as much time as possible for swinging and playing on the rings and bars (kids love this), which is also great for their development too. At this age, we complete short WODS that last between 3-5 minutes. Then we end each class with a game. We always want the kids to leave on a fun note and most of the time we can manage to fit in some extra movement practice at this time too.

Kids in this age group are doing almost every movement completely unloaded. Even with no load kids are still getting stronger because -young kids get strong through neuromuscular adaptation, not hypertrophy (see box below) If do lift anything, it may be something like a very light medicine ball.

"Methodologically, CrossFit Kids focuses on teaching children fundamental motor and movement patterns. We’re talking about mechanics. It takes years of       patient training for children to develop consistently good movement. It is only atthat point that we advocate increasing the intensity for young athletes."-http://crossfitbrandx.com/crossfit-kids-trainers-should-know-better/

"Lastly, young kids get strong through repetition that yields neuromuscular     adaptation, not through hypertrophy. Multiple reps done correctly are far      better for this age group and are more developmentally appropriate." -http://www.theboxmag.com/crossfit-workouts/childs-play/

In this age group we focus on the basics of becoming good movers.  We also focus on skills that are necessary to the kids’ development-physically, neurologically, socially and emotionally. Preschoolers attention spans are still fairly short so we teach basic movements with only a few cues. For instance for the shoulder press we only use the cues: “lasers, push up the sky, hold up the sky.” We are not looking for perfection, they have years before they need to get there. We do however, work on creating many opportunities to help kids feel successful.
cfpsobstaclecourse1

Some of the physical activities we focus on for preschool classes (this doesn’t include the social, mental, emotional, and character building benefits) are:

  • Squatting
  • Opposite arm and leg coordination (i.e. skipping)
  • Jumping
  • Grip strength
  • Rolling (log roll and forward roll)
  • Spinning
  • Balance
  • Planking (core strength)
  • Marching and walking single footed up stairs
  • Burpees
  • Bar and ring fun
  • Throwing
  • Presses and pushes
  • Moving safely
  • Deadlift (angry gorilla)

I absolutely love how we begin to build core strength at a very young age, and as a parent of a child who was in occupational therapy for core strength, I havcilittlegirlse done tons of research on how this may affect kids’ abilities to learn and pay attention in school. Kids with low core strength have to work a lot harder than their peers to just keep themselves upright in a chair. You can imagine how this can lead to difficulties in the classroom.

As a coach and a parent, it is important to remember that his may be the first “class” some of these kids are in, so part of experience of the class is learning how to be in a class with other students, and growing their attention span. Preschoolers also begin to learn about following directions, sportsmanship, leadership, teamwork, listening skills, self-discipline, healthy eating, healthy living, and even manners.

While there is no cut and dry age for moving to the next group, generally around the age of 6 is when kids will progress to the elementary level.

It’s never too early to get kids loving fitness!

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Next topic in our series, Crossfit Illumine’s elementary class.

Previous Post: What is Crossfit Kids/Crossfit Illumine Kids?

In Wellness,

Coach Amy