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