CFNE KIDS CORNER

CFNE KIDS THROWDOWN INFO.

2010-11-18T17:11:00.000-08:00

YES! We’re holding our first ever CFNE Kids Throwdown on Sunday, January 30th in our box in Natick, MA.

There will be plenty of divisions for kids to choose from. Below are the divisions and workouts, so kids/parents/coaches can prepare and plan ahead. There are recommended ages, but because skill levels can vary so much with kids we don’t want age to be “the” determining factor.

*These are all very rough guidelines. Athletes should be placed based more on skill level than age. In all cases, athletes should be able to perform movements safely while hitting full range of motion.

Pups: 8 years or under. Beginner/non-competitive.

Pack 1: 8-10 year olds. Familiar with all movements, but still learning the basics/safe technique.

Pack 2: 10-13 year olds. Advanced skill level, learning to move more “efficiently”.

Big Dawgs: 13+ year olds. Very advanced, continuing to fine tune movement. This group should be able to train at an adult level class.

Each athlete will have a judge to assist them with counting, meeting standards/form and logistics for each WOD.

This event is intended to be open to ALL interested kid athletes. Participants are NOT required to be a current member of a CrossFit Affiliate. We have tried to create workouts that every kid can modify and be part of. As with most competitions, the only drawback of modifying is that it will bump them down below any athlete that performs the WOD as Rx’d. We are also leaving it up to individual affiliates to invite any other “groups” that they feel might have fun with this (ie. town teams, school teams).

For obvious reasons, we are asking parents/coaches to pre-register athletes so we can plan appropriately. Of course, we will allow day-of registration, but we prefer to organize numbers as far ahead of time as possible. Please fill out the registration form athttp://crossfitnewengland.com/cfne-kids/kids-competition-registration/. Registration deadline: Friday, January 21st.

Each kid athlete will receive a “goodie bag” full of prizes from various donors (Again Faster, Puma, Steve's Club, etc.). Prizes will be awarded to the top three finishers in each division.

We will need PLENTY of volunteers for this event: judges, set-up/break-down, handling awards, scoring, etc. Seriously, the more volunteers the smoother this thing will run...so, please let us know if you’ve got anyone willing to help!

PUPS DIVISION

This division will not receive places (ie. 1st, 2nd, 3rd). Instead each PUP athlete will receive a Certificate of Participation upon completion of the event.

WOD 1: SURVIVAL OF THE STRAIGHTEST

10 minute Plank Hold

The “penalty” for losing proper form OR knees-hips-chest dropping to floor is 3 short running laps. Once the athlete completes the run, they can go back to their plank hold. This continues for 10 minutes.

*STANDARDS*

Only toes and forearms/hands may be in contact with floor, must maintain a straight line from heels to shoulders.

WOD 2: TABATA TOTAL

Kid athletes will get a final score for the TOTAL number of reps (ie. 275 reps vs. a number for each exercise) for all four of the following exercises:

(1) Burpees

(2) Ab Mat Sit-ups

(3) Squats

(4) Single jumps with a jump rope

*STANDARDS*

Burpees: CHEST must make contact with the ground, and clap overhead while in the air.

(2) Ab Mat Sit-ups: Head and hands make contact with the ground, shoulders hit knees at top.

(3) Squats: Butt below knee, full stand at top.

(4) Single jumps with a jump rope: Rope must pass under feet on each rep.

PACK DIVISION 1

WOD 1:

10 Hang Power Cleans (25/15)

100 ft. OH Lunges (10/5)

5 Double-Unders OR 40 Single Rope Jumps

*STANDARDS*

Hang Power Cleans: Rep starts from the HANG position (vs. a power clean from the ground), full stand before weight comes down for next rep, elbows in front of bar at top of rep.
OH Lunges: Weight must remain “over head”, not “resting on top of head”, knee must make contact with ground, and hips-legs must reach full hip extension after each lunge.
Double-Unders: Rope must pass under feet TWICE for each rep.
Single Rope Jumps: Rope must pass under feet on each rep.

WOD 2:

500 Meter Row

Then,

AMRAP “CINDY: The Little Sister”

5 Jumping Ring Pull-ups

7 Push-ups

10 Squats

10 Minute cap for entire WOD

*After the row, the athlete will use their remaining time to complete “as many rounds as possible” of “CINDY: The Little Sister”.

*STANDARDS*

Row: Screen distances will descend from 500 meters down to zero. Athlete can choose draft.
Jumping Ring Pull-ups: Each athlete will get their own ring that will be set at a distance where, with arms straight and overhead, their wrists meet the bottom of the ring. At the top of their pull-up, their chin needs to clear the bottom of the ring.
Push-ups: Full extension at top, chest to deck at the bottom.
Squats: Butt below knee, full stand at top.

PACK DIVISION 2

WOD 1:

10 Hang Power Cleans (45/30)

100 ft. OH Lunges (25/10)

10 Double-Unders OR 50 Single Rope Jumps

*STANDARDS*

Same as Pack 1, WOD 1

WOD 2:

500 Meter Row

Then,

AMRAP “CINDY”

3 Pull-ups

8 Push-ups

12 Squats

10 Minute cap for entire WOD

*STANDARDS*

Row: Screen distances will descend from 500 meters down to zero. Athlete can choose draft.
Pull-ups: Full extension/elbows locked at bottom, chin over the height of the bar at the top.
Push-ups: Full extension at top, chest to deck at the bottom.
Squats: Butt below knee, full stand at top.

BIG DAWGS

WOD 1:

10 Hang Power Cleans (65/45)

100 Ft. OH Lunges (35/25)

15 Double-Unders OR 60 Single Rope Jumps

*STANDARDS*

Same as Pack 1, WOD 1

WOD 2:

750 Meter Row

Then,

AMRAP “CINDY”

5 Pull-ups

10 Push-ups

15 Squats

10 Minute cap for entire WOD

*STANDARDS*

Row: Screen distances will descend from 750 meters down to zero. Athlete can choose draft.
Pull-ups: Full extension/elbows locked at bottom, chin over the height of the bar at the top.
Push-ups: Full extension at top, chest to deck at the bottom.
Squats: Butt below knee, full stand at top.

CFNE Kids Competition Recap

2010-11-18T03:32:00.000-08:00

Our Kids competed at one of the very first CrossFit Kids competitions at CrossFit Relentless in Connecticut on Sunday, November 7th. We had a GINORMOUS showing from CFNE: 20 kids made the almost 2 hour drive to throw down (Heather's 3 nephews competed as CFNE'ers, also)!

The event started off with a group warm-up, immediately followed by the big kick-off: the PUPS first WOD! Each athlete, in all divisions, had their own judge/coach and the PACK and BIG DAWGS each got scores based on their finishing time and/or the number of rounds they completed in a given time.

At the end of the day, there were first place ties for BOTH the boys and girls PACK division! The tie breaker: a 25 burpee-off, of course. To say it was a close finish would be an understatement, but in the end CFNE came out on top in all three divisions: Tim Arthur (1st Place Big Dawg), Davis Foster (1st Place Pack), Peter Simmon-Hayes (2nd Place Pack), Nate Chagnon (3rd Place Pack), Maya Keenan-Gallagher (1st Place Pack).

CHECK OUT OUR COMPETITION VIDEO: http://www.youtube.com/watch?v=cXl2pkNA3NE

CFNE KID ATHLETES:

Pups:

Ben Blanchard

Emma Forde

Matthew Forde

Jonah K-G

Jack Levine

Samantha Olstein

Bobbi Rockett

Gaby Rodriguez

CJ Rodriguez

Pack:

Jack Blanchard

Bernie Burman

Nate Chagnon

Davis Foster

Blake Foster

Maya K-G

Madeline Olstein

Casey Rockett

Pete Simmons-Hayes

Bryan Simmons-Hayes

Big Dawgs:

Tim Arthur

THE EVENTS:

PUPS, WOD 1:

5 Rounds for time of:

7 Squats

7 Sit-ups

Bear Crawl 40 feet

PACK, WOD 1:

Run 200 meters

21-15-9 of:

KB swings (20/15#)

Wall balls to a 7' target (10/8#)

Run 200 meters

BIG DAWGS, WOD 1:

5 Rounds for time of:

Run 200

15 Thrusters (55/35#)

PUPS, WOD 2:

The Obstacle Course!

PACK, WOD 2:

250 meter Row

20 Clean & Jerks (35/25#)

250 meter Row

BIG DAWGS, WOD 2:

AMRAP 10 minutes of:

10 Power Snatches (35/25#)

20 Box Jumps (20")

CLEAN AND JERK TECHNIQUE VIDEO

2010-10-29T05:59:00.000-07:00

For those of you competing next weekend, this is my buddy Jon Gilson coaching athletes through a very similar workout to what you'll be up for in WOD 2 (Pack).
http://www.youtube.com/watch?v=tfPAY_FyBHc

KIDS COMPETITION UPDATE

2010-10-13T02:40:00.000-07:00

The CrossFit Kids Competition will be held at CrossFit Relentless on Sunday, November 7th (the day after CFNE's Beast of the East)!!! Here's what you need to know.

Address:

635 New Park Ave., West Hartford, CT 06107

Approx. 1 hr. 35 min. from CFNE

Participating Affiliates: CrossFit USA/Relentless, CrossFit New England, CrossFit Milford (CT), Steve's Club (NJ)

Sponsors: Again Faster, Lululemon, Puma, Adidas, Reebok, Paleo Kits

Trophies will be awarded to the top 3 boys and 3 girls finishers in each of the following categories (kids can choose ANY category to compete in):

WOD's (subject to change!!!)

Puppies (5-8 year olds)

WOD 1 (at 10:30am): 5 rounds for time of 7 squats, 7 sit-ups, 10 yard run

WOD 2 (at 1:30pm): Obstacle Course (2 rounds of 10 burpees, 3 foot box hurdle, high knees through tires, balance beam walk, 10 ft. cargo net climb)

Pack

WOD 1 (at 11:30am): run 200 meters, kb swings (20/15#), wall balls 8# (8/7ft target), run 200 meters

WOD 2 (at 2:30pm): 250 meter row, 20 clean and jerks (35/25#), 250 meter row

Big Dawgs

WOD 1 (12:30pm): "Light Nancy" 5 rounds of 400 meter run, 15 overhead squats (55/35#)

**this one may be modified a lot, though

WOD 2 (3:30pm): power snatch (45/35#) 10 reps, box jumps (24/20") 20 reps, AMRAP 10 minutes

ARE YOU IN? POST TO COMMENTS!!

YOU VOTE: Paleo Cooking Show

2010-10-07T15:52:00.000-07:00

Jack and Ben Blanchard's Paleo Brownies:
http://www.youtube.com/watch?v=au3CZkT3QZM

Maya and Bailey's Paleo Ice Cream:
http://www.youtube.com/watch?v=6-K1pdf5Uc0

Post votes to comments or submit privately via email :)

CFNE KIDS VIDEO!

2010-09-28T16:35:00.000-07:00

This video is WAY too cool for school. It's a combination of both our CFNE Kids classes and our Big Dawgs Training classes.

http://www.youtube.com/watch?v=1l6UhlE_9jY

2010-09-26T06:22:00.000-07:00

Check this out! This was passed along from Chris Cav regarding the effect of aerobic activity on young brains. THAT's why CFNE Kids are so brilliant ;) Thanks for sharing with us, Chris!

http://clients.mindbodyonline.com/ws.asp?studioid=5245&stype=41

CLASS PHOTOS

2010-09-22T06:35:00.000-07:00

CELEBRATING TIM'S GYM RECORD 51.5" BOX JUMP!!!

Max. Sit-Ups in 2 minutes.

POSE running technique training.

Nate deadlifting during the "Kamikaze" WOD.

Maya during "Kamikaze".

Ben is a NINJA at L-Sitting!!!

Paleo Cooking Show: 1st Submission!

2010-09-14T10:47:00.000-07:00

Check out Maya and Bailey making Paleo Ice Cream!
http://www.youtube.com/watch?v=6-K1pdf5Uc0.
Remember, you get 10 bonus points this month just for submitting a Paleo Cooking Show for our blog! Everyone's "talking" about doing one, but until you get it in...it can't actually count!
Remember to keep it short, simple, and UBER-fun to watch :)

Daigle's Steak Tips Recipe

2010-09-14T03:12:00.000-07:00

Protein's tough with kids, right? But, how many of you guys out there don't like steak tips??? Come on now, seriously. They're amazing, and the recipe was passed down to me from the mad-scientist chef, Kevin Daigle...our very own coach and fire breathing back squatter. He brought these over to our Boston Marathon party this year, and it was love at first bite.
This recipe is marinating right this very second in our fridge for tomorrow night. That's right, dewds: 36 hours out. Supposedly, the longer these puppies marinate, the better they are. Check it out.

- 3-4 lbs sirloin steak tips (preferably grass fed!)

- 1/3 cup Olive oil

- 2/3 cup Frank's Red Hot Sauce (or other cayenne pepper sauce)

- 2 tsp black pepper

- 2 tsp Oregano

- 2 tsp Basil

- 2 tsp minced garlic

1. Heat a small amount of the olive oil (enough to cover the skillet) in a small skillet over medium heat, add the garlic and spices. Stir often browning the minced garlic (don't burn it).

2. Remove from heat, and combine oil and spices with the rest of the olive oil, and Redhot...mix well. A container that allows shaking is a good idea, it mixes better.

3. Add steak tips to Tupperware container, and a douse in marinade.....leave in the fridge over night, shaking container every 2-6 hours.

4. Grill Steak tips to desired doneness. Discard marinade.

My current CGEO (Can't-Get-Enough-Of) Website: www.EveryDayPaleo.com

2010-09-08T03:55:00.000-07:00

I'm sitting my lazy butt here at Starbuck's "celebrating" the first day of school...BY MY SELF...and, LOVING every second of it :) Point being, that I'm happily getting side-tracked by looking up some information to share with you guys on kicking off the CFNE Kids Paleo Challenge. Here's what my current CGEO website: http://everydaypaleo.com/. This one is just a great all-around site for those of us following the Paleo way-of-life, and is written by a woman (I don't even know her name) who is not only a CrossFit coach and mother of three, but literally writes the words that have came out of my mouth for years! It's like I've found my Paleo soul-sister. Crazy.

More specifically, here are a couple of links that are specific to kids and how to make the day-to-day actually work:
http://everydaypaleo.com/2010/01/31/food-for-kids-what-to-pack-for-lunch-quick-breakfast-and-more/?show=gallery
http://everydaypaleo.com/2010/08/23/news-my-kid-vs-the-food-pyramid-easy-steak-skewers-and-avocado-dressing/comment-page-1/#comment-1370

At-Home WOD Posts

2010-08-27T08:29:00.000-07:00

We know you guys are doing WODs at home...right!?! Well, this is where you can let us know what you're up to. Just 'Post A Comment' below, type up what you did (the more details, the better!), and what your time was. Took a video of it? EVEN BETTER!!! Share that, too!

Want to follow what other kids are doing at home? SWEET. Click the "Recommended Daily WOD's" tab above to jump on the CFNE Kids At-Home WAGON :)

September Contest: Paleo Cooking Show

2010-08-26T16:18:00.000-07:00

Wanna' win a free CFNE Kids tee? Submit a video of your own cooking show! Decide on your favorite Paleo snack or meal and show us how to make it.

Things to think about:
1. Keep it simple and easy. Remember we're not all Rachel Ray! Don't ACT like you don't know who she is.
2. Keep it clean. It IS supposed to be Paleo. Make sure your parents double-check your ingredients :)
3. Make it FUN & CREATIVE. Watch a few cooking shows and figure out what you think makes it fun to watch. Maybe invite a few friends in on your video or show us a cool way to serve your food. This is where you can get your edge on this competition!
4. The shorter the better. Attention spans, people. They're in limited supply!
5. Taste is everything! Your show may be amazing, but if it tastes grose-a-mundo...we're haven't really gotten anywhere.

All submissions are due by 12AM (EST), October 1st. HOWEVER, the earlier the better as we will be posting videos as they come in! NO LIMIT on how many entries you make, too. So, feel free to try a few of your favorites!