Form v. Intensity

Form v. Intensity. This is a discussion you will see over and over again in CrossFit. From CrossFit HQ, to CrossFit critics, members and coaches...is it OK to sacrifice form for intensity, and when is it OK? That's a discussion for another time,  but lets make it relevant to how we coach kids.

If you were watching the 8-12 year old class last Thursday the game was Musical Med Ball. It's similar to musical chairs, but we use (you guessed it) med balls instead of chairs. The kids went around the med balls in a circle while the music played (moving FAST, no mention of form here). When the music stopped they had to squat over a med ball. Most of the kids would just drop down fast without the greatest form....everyone wants to win, right? So if two kids tried to squat over the same med ball, here's where we challenged their form. They had to show Coach Emily 5 perfect air squats, and whoever had the better FORM stayed in the game. Good form=a reward. What was cool is that the other kids could tell who had better form and why. And the same kid who just plopped down quickly on the med ball, when encouraged to slow down, had great form!

You will see this theme a lot throughout our kids classes. We will mix quick/intense movements with slower ones, to show the kids when it's OK to move fast, and when you need to concentrate on form. Form will come with practice, and it's OK if they don't have the perfect push up, squat or overhead press right now....this is why you will also be seeing lots of bodyweight exercises or minimal load bearing exercises (light med balls/kettlebells/PVCs/dumb bells). Good form before adding load.
Here are some of my favorite pictures from the big kids class!

-BCCF Kids Coaches

Strong bones begin NOW

I've gotta say as a Kids coach, my favorite thing to see is the kids work up a sweat during class. There's nothing better than kids working hard but also having fun. Disguising fitness as a game is the best way to create the love of fitness in our youth. But exercise is more than just working up a sweat. Another great Time study shows that kids who exercise at a young age are less likely to have fractures in old age....Let's just not tell the kids that (I'm pretty sure I remember being a kid thinking wearing a cast was totally cool). Now? Not so much! :)

“According to our study, exercise interventions in childhood may be associated with lower fracture risks as people age, due to the increases in peak bone mass that occurs in growing children who perform regular physical activity,” lead author Dr. Bjorn Rosengren, of Skane University Hospital, said in a statement. “Increased activity in the younger ages helped induce higher bone mass and improve skeletal size in girls without increasing the fracture risk. Our study highlights yet another reason why kids need to get regular daily exercise to improve their health both now and in the future.”


Oh and take a guess what types of exercise the article reccommends? Running and jumping rope are a few suggestions, as is picking up weights...sounds similar to the CrossFit Kids perscription....


But don't let their fitness start and end at CrossFit. Encourage your kids to try new sports, spend more time outside, hike as a family.

Here are some pictures from the 4-7 year old class:

Learning and Play

REMINDER: If you missed a class this month, we will be having ONE makeup Saturday, April 27 at 11am (this is for all ages, 4-12 y/o)

This week with our 8-12 year olds we had them solve riddles post-WOD. While some might think sitting down and concentrating might prove difficult after running around like maniacs, it's actually the opposite. Physical activity helps children do better in school and aids with concentration. There are countless studies and articles out there proving this, but I happen to like this article in Time. In future months we might ask you to bring school or summer assignments with you to class so the kids can work on them post-WOD. For the younger kids we are focusing on journaling.

If you want to check out the riddles we solved in class, here they are (answers are below...don't peek!)

                              BCCF KIDS RIDDLES

1.     Here’s how you can change the word DOG to CAT by changing just ONE letter at a time:

DOG   DOT   COT   CAT

Now change PIG to HEN the same way

2.     The words SUN, SHOE, FLEE rhyme with THREE words often used together: ONE, TWO, THREE

Write a set of THREE related words that rhyme with CHOP, HIP, BUMP

3.     When do artists paint the best oceans?

4.     What do gingerbread men put on their beds?

5.     What are the smartest animals?

6.     Why couldn’t the pony talk? 

ANSWERS

      1. Answer: There might be different ways to solve, one example: PIG PIN PEN HEN

2 Answer:  HOP SKIP JUMP

3 Answer: When they’re feeling blue

4 Answer: Cookie sheets

5 Answer: Fish, because they travel in SCHOOLS

6 Answer: Because it was a little HORSE (HOARSE)

Healthy Grocery Shopping with Kids

Most parents can agree that bringing kids grocery shopping can be a difficult task. Bribery might be key in getting through the shopping trip...and many kids are easily bribed by the highly processed, sugary snacks found conveniently at eye level in the middle aisles. You aren't a bad parent if you let your kid indulge in these kind of snacks and no one is passing judgement. But why not get your child more involved in HEALTHY grocery shopping, meal selection/planning and cooking? Lead by example and make the promise to start today! I really like this article, which shows ways for your child to be more involved in healthy shopping and meal planning. Check it out here.

As far as recipe ideas...How about making paleo friendly treats next time instead of boxed cupcakes? Or homemade goldfish instead of store bought? Green "slime" smoothies are a great way to sneak in veggies like kale and spinach (throw a frozen banana in your blender and you can disguise the taste of just about ANYTHING!). Blend together bananas and almond butter, then freeze, for a healthy ice cream option. Why not try homemade fruit snacks? Or, just make veggies and fruits easily accessible for kids in your kitchen, rather than the other junk. Many times if your kids see you eating healthy, they will want to do the same. Pinterest has a wealth of recipes ideas (I linked to just a few) so do some exploring and get creative.

Have your child search Pinterest with you (or your cookbook/the internet) and pick out a healthy recipe that looks good to them. Kids are more likely to eat if they feel in charge...and we all know kids loves to help out in the kitchen!!

We will start talking about nutrition during our kids classes, so please talk about it at home with your keiki, and encourage healthy eating! One thing I should say...look at nutrition just like you look at your personal goals. Take small steps and start eliminating the bad and adding the good. Make an attainable goal for your family...once you reach it, make another!

-BCCF Kids Coaches

The Air Squat & Green Eggs and Ham

The air squat. At first glance, a simple movement. As CrossFitters I am sure we feel a bit of jealousy when we see a baby or toddler crouch down into the PERFECT squat and perform whatever activity at the bottom of their squat. It's just a natural movement for them, because it is indeed the quickest and most efficient way to get toward the ground....sit on a chair...sit on a toilet...you get the picture! ;)

We have been spending lots of time focusing on the air squat with BCCF Kids, and we will continue to do this. It's an essential movement that we must master to progress to the next kids class and eventually carry load safely. But...we make it all fun!

You might hear us use a variety of cues that you'll never hear in an adult group class. Obviously kids learn differently and they don't know what hips are, or "rock bottom" or
"squeeze your shoulder blades". Pretending to be angry gorillas, waving your eagles or butterflies, and dancing with your hands on your hips are all different cues we might use. I really like to add air squats into sprint relay races. The kids get to run as fast as they can...but before the next person can go, they have to demonstrate the "perfect" air squat.

CF Kids HQ published this great journal article that took teaching the air squat one step further. If you subscribe to the CF Journal you can check out the entire article here. To summarize, every kid learns differently. Repetition and varying repetition is key (especially with the younger age group). Dr Seuss anyone?


"Do you like green eggs and ham?
I do not like them, Sam-I-Am.
I do not like green eggs and ham.
Would you like them here or there?
I would not like them here or there.
I would not like them anywhere.
I do not like green eggs and ham.
I do not like them, Sam-I-Am.
Would you like them in a house?
Would you like them with a mouse?
I do not like them in a house.
I do not like them with a mouse.
I do not like them here or there.

As the CF Journal writes, It’s hard to forget the phrase “green eggs and ham” or the
name of Sam-I Am when they’re repeatededly presented in novel ways: here, there, anywhere, in a house and with a mouse."

This kind of repetition is what we will bring to the kids program.

You can repeat the same cue over and over again but it might not click until you say it differently or demo it differently. I think we experience this a lot as adults too, right? With the air squat for kids....if it isn't making sense, why not air squat over an object, or to the beat of a song, or jumping air squats? Can you air squat in a box? With a fox? ha ha ha :)

-BCCF Kids Coaches

Week 1 Highlights

Welcome BCCF Kids families!


Week 1 is in the books and it was a blast. I put some photos below that you can check out.

For parents, I highly recommend you follow CrossFit Kids on Facebook as well as check out their website. There is a whole wealth of information on both sites.

A few friendly reminders for parents:
-Please dress your kids in appropriate clothing to workout in: sneakers, no dresses/skirts unless they have leggings on, avoid loose/baggy clothes

-Please make sure your child has a water bottle as we take frequent water breaks

-Let the coaches coach. We are all CrossFit Kids certified and have lots of experience working with children. While we do require parents to stay during class, please do not come onto the gym floor unless a coach asks for your assistance. Your child should be able to participate and listen to the coach on his/her own.

-Please be on time for class. Every minute counts and it's a distraction for the other kids if you are late.

-If you are interested in the kids/teen program talk to a coach! Signups will typically be at the beginning of each month. We limit class size to ensure the safety of your keiki, so make sure to talk to a coach before just dropping in.

Most importantly....thank you for being a part of our kids program! This is just the beginning and we have lots of great ideas for the future of this program.


Please check back here often as we'll be maintaining the blog with lots of great resources about CrossFit Kids, nutrition, program updates, photos/videos, etc.

Mahalo!
BCCF Kids Coaches