BCCF Kids, ages 8-12, 12/5/13

Warmup:
PVC work
Leg Swings
Jump rope practice

Skill:
Rope Climb

Challenge:
Plank Hold(1 minute each side)

Strength:
Goblet squats w/ KB or DB

WOD:
7 Min AMRAP
5 pushups
7 dips (paralettes)
9 goblet squats
50m run

Game:
Musical Med Balls

Journal:
What's your favorite part of the holidays?

BCCF Kids, ages 8-12, 11/7/13

Warm up:
Scorpion tails/windshield wipers
Inchworms
Animal walks
Samson Stretch

Challenge:
Med ball throw for distance

Skill:
Paralette shoot thrus

Strength:
Squat review (air, laser beams, back)

WOD:
Cash in: 5 tire jump in/flips

3 rounds
6 pushups
8 wallballs
10 situps

Game:
Limbo

"Best Whistle"

Journal:
What does it mean to be a good citizen?

BCCF Kids, ages 4-7, 11/5/13

Warmup:
DROM
Roller Derby (jump rope)
Challenge: Max Sprints 1 minute x2

Skill:
Paralettes, dips

Strength:
Squat

WOD:
Farmers and Lumberjacks

Game:
Decorate a whiteboard, make your best animal impression

BCCF Kids, 10/31/13, ages 8-12

Warmup:
DROM
Obstacle course

Strength:
Back Squat

WOD:
Partner WOD
-body drag
-frankenstein lunges
-zombie hops
-rising from the grave

Game:
Zombie Tag and Dodgeball

"Best Costume"

Journal: Draw a picture of you in your Halloween costume working out at BCCF

Balance

Here something CrossFit Kids recently posted that I thought I'd share. When you notice us doing hand/headstands, 1 leg hops, broad jumps, "balance beam" walks, this is why!

Balance in CrossFit Kids

Balance is another of the general physical skills developed through practice which leads to changes in the nervous system. Balance describes the "ability to control the placement of the body's center of gravity in relation to its support" (Glassman). Balance is a physiological mechanism that is regulated by the vestibular system within the ear. Anyone who has had an inner ear infection can attest to the necessity of balance. Navigating life with a compromised equilibrium is an uncomfortable and, even, dangerous endeavor. There is no movement without balance, other than that which leads to a face firmly planted on the floor. This is even more pronounced when we begin to add the complex movements of exercise and sport to our routines. By improving balance in the most strenuous of situations, we render the average movement as safe as sedentary.

CrossFit Kids workouts address the development of balance in a number of ways. One primary contribution is the CrossFit commitment to midline stabilization. This is in contrast to the faddish isolation "core" work being promoted in gyms and magazines across America. Midline stabilization refers to the ability of the torso to function from a position of stability and strength without compromising correct posture, form or function which requires the collective and cooperative functioning of the entire torso including, but not limited to, the abdominals. "The key to midline stabilization is understanding how to use your muscles and connective tissue to hold your spine, hips and head inline irrespective of your body orientation, standing, squatting, pulling or pushing" (Okumu). Midline stabilization is paramount to achieving stability and fluidity in movement and an increased ability to maintain good posture. This is a necessity in daily life and of immeasurable value in the face of increased physical challenges. Balance is also improved through an emphasis on appropriate form which creates the need for kids to properly place their bodies in order to achieve the best movement. In a nutshell, if a child does not have a good center of gravity, form will inevitably break down as the child loses balance. We often see this as rocking to and fro, traveling hands attempting to regain center, and heels leaving the ground. Since all movement requires balance, every aspect of a CrossFit workout addresses this issue. Squats, box jumps, wall ball, D-ball, broad jumps, running-the need for balance in each of these is readily apparent. Unique activities that have allowed our kids to practice and improve balance include walking across a low beam, work on the climbing wall and even slacklining.

Balance training, like coordination, frequently relies on gymnastics movements. Once again drawing on the pushup example, a child who lacks balance will struggle with the plank position. He may drop to the knees or move the butt up or down in an attempt to achieve the center of gravity necessary to remain on his hands and toes. Additionally, we may see the same child fall to the floor at the bottom position, not from a lack of strength, but due to the inability to maintain balance. A similar example would be the handstand pushup. From its inception (placement of the hands on the ground) to its apex (a successful return to the top position), handstand pushups require constant monitoring and appropriate adjustments regarding one's position in space.

BCCF Kids, ages 4-7, 10/29/13

HALLOWEEN WOD

Warmup:
Trick or Treat
Tumbling Terrors
Bean Bag Toss
Challenge:
Max Burpees in 30 seconds

Skill:
Rope climb

WOD:
Follow the Leader

Game:
Dragon Tails, Balloons

BCCF Kids, ages 8-12, 10/24/13

Warmup:
DROM
Partner ball toss
2 rounds, 20 seconds each:
Battle ropes
Pushups
Squats

Skill:
Jumping Pullups
Strict Pullups and how to use bands

Strength:
Angry Gorilla
SDHP w/ PVC and KB

WOD:
3 Rounds
10 jumping pullups
10 dips
50m sled drag

Game:
Abmat Balance Relay

Challenge:
Broad Jump, 2 attempts

Journal:
What it means to compete against yourself


"Best Yodel"

BCCF Kids, ages 4-7, 10/22/13

Warmup:
DROM
Hot Potato
Move those Boulders! Team Challenge

Skill:
Hand/headstand, HSPU, shoulder taps, lateral walks

Strength:
Sumo Deadlift, SDHP

WOD:
Musical Wagon Wheel

Game:
Color your Box

Allstar:
Cadence

BCCF Kids, Ages 8-12, 10/17/13

Warmup:

DROM

Tire Flips

Rope Climbs

Skill:

HSPU

Wall Walks

Challenge: 

Box jumps, 1 minute

Strength:

Angry Gorilla, Deadlift, KB and Med Ball

WOD:

3 Rounds

2 wall walks

4 burpees

6 med ball DL

Game:

Musical Med Balls

Journal:

Whats the difference between cheering and screaming? 

Allstar:

Faith

BCCF Kids, ages 4-7, 10/15/13

Warmup:
DROM
Sled Drags

Skill:
Rope Climb

Strength:
Angry Gorilla

WOD:
Tiny Tabata : Jump ups

Game:
Make a Shape

Allstar: London

Spooky and Healthy Halloween treats

Are you already having candy overload? The CrossFit Kids Facebook page (have you liked them yet?) has been posting some yummy, spooky and healthy recipes all month. I posted some of my favorites below, but before you check them out, remember BCCF Kid's classes on October 29 and 31 are Halloween themed! So come in costume and be ready for some fun Hallo-WODS :)

Tough Little Princess - Carmen Leolani White

UPDATE!!!!!

As of 10/15 I have raised over $250, enough to purchase a brick in Carmen's honor at the Children's Discovery Center in Honolulu. This is all thanks to Blue Coast CrossFit and friends of BCCF. Thank you so very much for your kindness and generosity.

Now what? I want to keep fundraising!!!! The marathon isn't until 12/8. Please donate to Carmen's Makana, read more here: http://carmenleolaniwhite.blogspot.com/2012/10/carmens-makana-gift.html 

Checks can be made our to Heather White or Chris White, in the note, "Carmen's Makana" and sent to:
62-1218 Anekona Street
Kamuela, Hawaii
96743

What is Carmen's Makana? Every 6 months the Whites give a $300 cash award to a family who has a child fighting cancer to help with medical costs.  

If you missed the first post, here is why I am fundraising and running the marathon:

Coach Emily here.

Many of you know I am training to run the Honolulu Marathon on December 8. You might not know why.

I am running it for and fundraising for Carmen Leolani White, the most special little girl that I ever met. She died exactly a year ago today of ALL Leukemia, she was only 5 years old. I was lucky enough to know her, if only for a short time. I babysat Carmen and her brother Trevor when I moved to the Big Island. The White family changed my life forever, even though they might not know it. Carmen was a special little girl, like no other kid I've ever met. Her spirit, her love and her family truly impacted me in the most positive way. There were so many special moments I was lucky to have witnessed in the time I knew Carmen and her family. Every day I am thankful for them. I wrote a blog post last year about Carmen if you'd like to learn more about her (http://somewhereoverkona.wordpress.com/2012/10/16/sweetest-carmen/) or visit their family's blog (http://carmenleolaniwhite.blogspot.com/). 

I know that every time I go out and train, and start complaining about how much running sucks, I think about the fight that Carmen had. It makes it a little easier. So next time you are feeling sorry for yourself during that really tough WOD, think about Carmen. Remember to be grateful for your life because it is taken from so many too soon. Love and miss that Tough Little Princess. 

Thanks for taking the time to read this:)

Kids Drawings

Kids CrossFit Superheroes

BCCF Kids, ages 8-12, 10/3/13

Warmup:

DROM

Animal walks

Skill: 

Jump rope

Rope climb

Challenge:

Plank hold

Strength:

Goblet squats 

WOD:

7 AMRAP

4 up downs

6 sit-ups

8 goblet squats

Game:

Simon says

Journal:

Write a goal

"Best joke"

BCCF Kids, ages 4-7, 10/1/13

Warmup:
DROM
Roller Derby
Challenge: Max hold, pullup bar

Skill:
Handstand/headstand
Spiderman walk

Strength:
Angry Gorilla-basic, squat, beat on your belly

WOD:
Obstacle Course


Game:
Duck Duck Goose

Journal:
Draw a picture of your family

BCCF Kids, ages 8-12, 9/26/13

Warmup:
DROM
Side Lunges


Skill:
Press
Push press

Strength:
Thruster

WOD:
7 AMRAP
6 thrusters
8 situps
6 box jumps

Game:
CrossFit baseball

Journal:
Draw a CrossFit superhero. What are his/her powers?

BCCF Kids WOD, ages 4-7, 9/24/13

Warmup
Jump rope
Tight Rope Walker
Music Freeze (squats)

Skill
Rings, kipping, knee raises, toes thru rings

Strength
Front squat, laser beams

WOD
"George of the Jungle"

Game
Dragon Tails

Journal Topic:
What are you awesome at?

BCCF Kids WOD, ages 8-12, 9/19/13

Warmup:
DROM
Inchworms
Scorpion Tails/Windshield Wipers
Side to side shuffle

Skill:
Rings-knee raises, toes thru rings

Challenge:
Max pushups 30 seconds

Strength:
Front Squat (laser beams)
Wall squats

WOD:
Tabata (3 rounds)
Jumping jacks
Situps
Squats
Pushups

Game:
Beach Ball Toss and Telephone

Journal:
What I Like About Myself

"Best Listener"

BCCF Kids WOD, ages 4-7, 9/17/13

Warm Up:
DROM
Jump rope
Roller Derby

Skill:
Ring work (hanging, kipping, knee raises, toes thru rings)

Strength:
Squat

WOD:
Musical Wagon Wheel

Game:
Zombie Dodgeball

Journal:
Draw 3 healthy fats

BCCF Kids WOD ages 8-12, 9/12/13

Warmup:
DROM
Tire Flips
Balance Beam Walk
One leg DL/lunge
Rock ups (no hands!)

Skill:
Superman/hollow rocks

Challenge: Max situps 30 seconds for a stamp!

Strength:
Wall squats
DL with KB and Med Ball

WOD:
1 min each/partner WOD
DL w/ KB
Burpees
25m run

Game:
Macronutrients

BCCF Kids WOD ages 4-7, 9/10/13

Warmup:
Jump rope
DROM, tire flips
Squats with cone on head

Skill:
Pullups - Kipping and pulling over the bar

Strength:
Laser Beams

WOD:
"Tow Truck"  Obstacle Course

Game:
Sponge Bucket Square Pants

Journal:
Draw 3 vegetables

31 AUG 13 Kids Makeup

Warmup:
Superman/Dead Bugs

Skill:
Battle Ropes

Strength:
Wall Balls
Tossovers

WOD

Lost in the Jungle

Rope Pulls
Coconut Carries
Boulder Rolls
Swing from Vines

Game

Farmers and Lumberjacks

BCCF Kids WOD ages 8-12, 8/29/13

Warmup:
DROM
Obstacle course, 30 on 10 off, 2 rounds: battle ropes, agility ladder, soldier crawls, med ball navigation

Skill:
Jumping Pullups

Strength:
Wall balls

WOD:
Partner WOD, 2 rounds
50 m sled drag/squats
Rack to rack farmers carry/box jumps
10 med ball sit-ups

Game:
Farmers and Lumberjacks



"Best Sportsmanship"

BCCF Kids WOD ages 4-7, 8/27/13

Warmup:
Jump rope
Squats with cone on head
Abmat tower balance

Skill:
Situps and Wall Balls aka ball tossovers

Strength:
Knee raises, toes thru rings, Skin the Cat

WOD:
The 30
Jumpover burpees
Soldier crawls
Squats

Game:
Sponge bucket square pants

Journal topic:
Draw what being a good listener looks like

BCCF Kids WOD 8-12 y/o - 8/22/13

Warmup:
DROM
Battle Ropes
50m forward run/backward run
50m high knees/butt kickers
50side to side/high knee skips

Skill:
Ring work- knee raises, toes thru rings

Strength:
Push press/thrusters

WOD:
7AMRAP
2 wall walks
6 knee raises
8 thrusters

Game:
Tug of War

Journal:
What I did over the summer

Stamp category:
Best Bird Call

BCCF Kids Day

Coach Shane is multi talented! Not only is he one of our great Kids coaches, but he is an awesome photographer and videographer. I've posted some of my favorite shots from BCCF's Kids Day that he took. Thanks again to everyone who came out.

A big thank you to those who helped spread the word about our new morning classes. Our Tuesday class is full, but we still have room for SIX more kids in our Thursday morning class (ages 8-12). Do you know anyone who might be interested? We accept MBTA!!! Please have them contact lucien@bluecoastcrossfit.com. They can stop in and try out a class.

I know we have lots of teachers who are trying to bring CrossFit workouts to their schools. I thought you'd appreciate this video. It's a little long, but worth the watch. 

Calling all homeschoolers!

Just a reminder that we can only run our morning BCCF Kids class if we have 3 kids in each. We aren't quite there yet. I (Coach Emily) am coaching that one and I REALLY want it to run!! This class isn't just for homeschoolers but obviously since its the morning it will be mainly for homeschooled grade school children. We will make the call Monday on if it's running or cancelled so if you know someone interested they MUST confirm with Lucien before Monday, lucien@bluecoastcrossfit.com

Tuesdays Ages 4-7
9:45-10:30am
OR
3-3:45pm

Thursdays Ages 8-12
9:45-10:45am
OR
3-4pm

$36 plus tax for members, $48 plus tax for non members, includes 4 classes and a makeup. 

***
August 10th at 11:30am is Family Day at BCCF. We will have a family friendly WOD for kids and teens, a game, plus some fun activities for the kids. This is a potluck so please bring a healthy dish to share. PLEASE SIGN UP ON THE POTLUCK SIGNUP SHEET ON THE ANNOUNCEMENT WHITEBOARD. I need to gauge how many families are coming.

How is it going with the back to school craziness? I hope all our BCCF Kids are settling into school and are excited for the new year. Please find time to keep your kids moving, whether at BCCF Kids or another sport! Healthy body=healthy mind.

Kids Makeup Class and August Schedule

Reminder that our makeup class for kids ages 4-12 will be held this Saturday (7/27) at noon.

Next Tuesday the 30th is the last day for July BCCF Kids classes. Classes will resume August 6th with a new schedule:

Tuesdays Ages 4-7
9:45-10:30am
3-3:45pm

Thursdays Ages 8-12
9:45-10:45am
3-4pm


We need a minimum of 3 kids in each class, and we do cap our kids classes, so make sure to sign up ASAP!

August 10th at 11:30 is Kids Day at BCCF. We will have a family friendly WOD and game, plus some fun activities for the kids. This is a potluck so please bring a healthy dish to share. Sign up sheet is on the announcement whiteboard at the gym.

Family Day & Morning Classes

BCCF is happy to host an end of summer Family WOD. It's FREE! All BCCF families are welcome. It will be on Saturday, August 10, 11:30-1. We will start with a warmup, a fun and quick WOD for you to do with your kid(s), an awesome team game (you might get a little wet...) and some surprises for the kids. We will also have a potluck so please bring a healthy dish to share. There is a signup sheet by the whiteboard.

Starting in August we will begin a new kids schedule including an addition of a morning class.

Tuesdays, 9:45-10:30 and 3-3:45 ages 4-7

Thursdays, 9:45-10:45 and 3-4pm, ages 8-12

We need at least 3 kids in each morning class to run them, so tell a friend and sign up today!!!

Journaling

You will notice that after most classes, we spend time letting the kids journal. Why?


"Learning breaks that promote movement are being linked to the ability to pay attention. Researchers at the University of Illinois found that breaking for physical activity prompted marked improvements in testing that measures the ability to attend to a task.
A post-exercise analysis of event-related brain potentials (ERP), neuroelectric signals that are a covert measure of how the brain manages attention, indicated that kids who took time off from the learning activity to be physically active were better at allocating attentional resources. Test results indicated that they could attend to a task or learning situation better than their non-physical counterparts. Researchers are hopeful that future studies will help to solidify the link between attention and time allocated to physical activity. ~CrossFit Kids Course"

While journaling isn't test taking or traditional school work, we do give the kids a specific subject and have them draw or write what that means to them. The level of their concentration is astounding. Many days it's hard to pull them away from their journals. After Tuesday's 4-7 year old class, I had them draw a goal in their journal. Goal setting is a completely new concept for kids in that age range. I gave them ideas (handstands, better listening, running faster, getting a pullup, better squats, burpees, etc). A few of the "goals" were back flip (oh boy, Ive got my work cut out for me!), star jumps and situps. 

Also, this picture made me smile (found on CrossFit Kids Facebook page)

Here are some pictures of our awesome kids and teens

BCCF Teens and other random things

** BCCF Kids Families: We offer 1 makeup class which will be held this Saturday at 11am. Ages 4-12**

Here are some pics from our teen group that just started this month! We want to get a rockin' teens program started so please talk to a coach if you know a teen who would benefit from CrossFit!

Here's a great article I found about getting your kids to eat their veggies! Check it out here.

In other random news I just want to say how much I enjoy seeing all the kids at the box this summer watching their moms (and dads!) workout. The look of pride in your kids faces watching you workout is really priceless. You can tell they are very interested and sometimes even mimic your movements. I know you are all busy sweating and working hard so you might not notice, but I do! You are doing a great thing for your kids by creating an interest in fitness. You are their #1 role models so keep it up parents!!!

-BCCF Coaches