ISSUE Fifty Three Forging the Future of Fitness ... - CrossFit Brand X

Becoming a Well Rounded Athlete 

Ice Hockey in Arizona 

By Gayle Shalloo / CFK Full Strength 

Healthy Fats Supply Nutrients 

By Gina Sobrero Phd / CFK Firebreather Fitness 

Wired For The Moment 

By Beth Jensen / Team CFK Academy 

An Interview with a 

CrossFit Kids 

Preschooler 

By Debbie Rakos / CFKHQ 

Science Project: 

“The Science of CrossFit” By Duncan Martin / 6th grade 

Teen CFK Cert challenge David Shanahan and Connor Martin 

Young Athletes at the SD/AZ Sectionals Alyssa, Keegan, David and Connor 

ISSUE Fifty Three Forging the Future of Fitness April 15th 2010 

CrossFit KidsR Magazine Issue #53 April 2010

T 

Content specifically 

Volume 5 Issue #53 

directed to Teen and Pre 

Teen Athletes is marked 

April 15th 2010 

An Interview with a CrossFit 

Kids Preschooler 

Page 8 

Games this Month 

CrossFit Soccer 

Page 23 

Debbie Rakos CFK HQ 

Becoming A Well Rounded 

Athlete 


Page 13 

Healthy Fats Supply 

Nutrients 

Gina Sobrero Evans, PhD, HFS 

Page 11 

Gayle Shalloo CFK Full Strength 

Building Blocks 

A CrossFit Kids PreSchool Class 

A CrossFit Kids Class 

An Advanced CFK Class 

PreTeen/Teen 

Coach Jeff Martin CFK HQ 

Footie Workout 

Page 18 

Page 22 

Kids Kettlebell WOD 

Davie Easton 

CrossFit Central Scotland 

KB Fran, KB Jackie, KB Nancy 

Rowing WOD’s 

Chris Kemp 

CrossFit North East England 

Page 3 

Page 24 

Courtesy of CrossFit 3D 

Karl Steadman 

“Robben” and “Song” 

Science Project: 

Page 15 

“The Science of CrossFit” 

Focus on CrossFit 

Page 4 

By Duncan Martin / 6th grade 

Kids Community 

CFK Arden Hill Swim 

CFK Denton County 

Teen CFK Cert. Challenge 

Page 23 


3 CFK 

Page 23 

Workouts 

Coach Jeff Martin CFK HQ 


By Beth Jensen 

Page 5 

Team CFK Academy 

Young Athletes at the 

SD/AZ Sectionals 

Page 16 

A photo Journal 

On the Cover : 

Aimee Lyons of CF KOP, back page and above- 

CrossFit Kids KOP find some time outside in early 

2 CrossFit KidsR Magazine Issue #53 April 2010 2

Kids Kettlebell Workout 

Davie Easton 

WOD #1 

KB Fran 

21-15-9 reps of 

KB Swings 

Pull ups 

WOD #2 

KB Jackie 

50 KB SDHP 

25 KB Thruster 

15 Pull Ups 

WOD #3 

KB Nancy 

3 rounds for time 

200M Run 

10 KB OHS ( 5 per side, hold to side ) 

Scale KB weight to capacity 

( where form and intensity can be simultaneously well maintained) 

Davie Easton former owner of CrossFit 

Central Scotland—temporary vagabond 

CrossFitter - of Motherwell, Scotland, is an 

avid CrossFitter that has been drinking the 

Kool-Aid (side of scotch) since 2004. A 

father of 2 boys, he is happy to fuel the 

interest his boys are already displaying for 

fitness. Davie is a Level 2 CrossFit Instructor, 

and was also a kettlebell instructor with 

the U.K.K.A and the 2007 U.K.K.A British 

Kettlebell Champion. If you have any 

questions regarding kettlebells, he can be 

emailed at crossfitcs@googlemail.com 


CrossFit Kids Community 

The fall season was good for CF Arden Hills Swimming. We 

placed 7th out of 18 teams at the state sectional championships 

in the big team catagory (we took 27 swimmers and only 

have 157 on our team). We were competing against teams 

that have a roster of over 500+ swimmers. I felt pretty good 

about our results. 

Arden Hills placed Nick Johnson on the USA World Youth 

team for 2010. He and I will be leaving for Barcelona, Spain in 

June. The meet is at the Olympic pool where the Summer 

Olympics were held in Spain. 

I have added an element of CrossFit Endurace to our programming 

this year to my national group. We do a timed distance 

swim once a week to test endurance without over training. ie. 

We warm up and then prepare to swim 1000 M for time. 

I have talked the Club into making me a CF training room for 

kids. It is 400 square feet with access to a basketball court. 

We have so much new equipment and no home so I think it 

was bound to happen. 

My assistant coach Cortney Martellucci has been doing a great job in setting up a micro cycle of training and fundamentals 

for the rest of my team starting with the K-2nd graders, 3-4th graders, 5-6th graders, and jr high schoolers. 

It has been fun to watch the progress. We have 157 swimmers going through the CFK process. It is amazing. 

Brian Nabeta/ CFK Arden Hills http://cfkahswim.typepad.com/my_weblog/2010/03/usa-world-youth-team.html 

Home Gym CrossFitters—The Hinson kids 

CFK Denton County– Connor DL 



by Beth Jensen 

Think for one moment about the course of events that 

led you to your first attempt at RX’d “Fran,” or possibly the 

all-out effort you gave to a PR attempt on a 1-mile time trial. 

For most, we have swung, gripped, pulled, and pushed our 

way to the first kipping pull up of our lives. And if we have 

not successfully completed these tasks, we peer with motivated 

intentions at every bar, track, and barbell we encounter. 

Now, suppose that at the exact moment of rep 19 of Fran’s 

first round I had asked you to think about your mortgage 

payment, or your sick best friend, or the leak in your roof, or 

the argument you had with your partner. I daresay you 

might have found it impossible. 

When we choose to place ourselves out of the ordinary – 

stepping out of our comfort zones – something happens to 

our psyche. We are forced to live in the moment. We 

get the rare opportunity to think about nothing but the present, 

forgetting about the past and not worrying about the 

future. Young people naturally exist in this space. Why else 

would time move so perfectly slowly when you are young? 

Children’s brains are not filled with unnecessary thoughts 

and worries. They truly live in the moment, open to any 

and all experiences that may come their way. They are 

ready to laugh, learn, play, grow, and adventure. And even 

if they have had disconcerting circumstances in their lives, 

for the time while they are young, their minds are still supple. 

They are still open to changing …to living more fully in 

the present. 

This is why CrossFit goes hand in hand with outdoor adventure and exploration. During my CrossFit Kids certification, 

a single phrase spoken in the first hour had the most profound effect on me: “That which fires together wires 

together!” Prior to CrossFit Kids, I had the privilege to work in the field of outdoor adventure and education. I led 

backpacking, rock climbing, kayaking and canyoneering adventures. I sat atop mountains 

with people of all ages, inspired by the events that led them to those spots. I have watched Continued ...page 6 



(cont…page 7) 


young and old people alike gaze into the skies after a day of dangling off waterfalls, 

emblazed with a sense of accomplishment and a morsel of disbelief. 

Phrases I have heard after a day of outdoor adventuring: 

“I never thought I would be able to do this”… 

“There was a moment where I wanted to turn back…I was so scared” 

“That was so hard…I don’t know how I made it through”…. 

“That was so cool…” 

“Thank you for getting me through that…you really encouraged me”… 

CrossFitters, do these phrases sound familiar? 

Whether we are attempting a PR or dangling off the side of a mountain 300 ft above the ground the outcome is the 

same: we have a clear opportunity to live in the moment, unable to worry about the past or the future. We therefore 

step away from these almost out-of-body experiences with a new sense of character and accomplishment. We see 

challenges in a different light; we see them as possibilities rather than impossibilities. 

So we start out small. We take our kids on hikes, crossing rivers and building paper boats along the way. We step 

out of the cars at 

twilight and hit the 

trail in darkness in 

order to get to the 

waterfall just as the 

moon rises. We 

carry millipedes in 

our hands and listen 

to the trees tell ghost 

stories. 

We dangle our kids 

from the rafters in 

climbing harnesses, 

so that someday in 

the near future they 

may dangle off of 

Continued ...page 7 




mountains and cliff sides. We go camping, and rather than sleeping inside the tent, we challenge ourselves to sleep 

under the stars in the great wide open. 

So if we make it our utmost goal to fire Fitness with Fun, we will encourage a generation of people to love an active 

and healthy lifestyle, filled with adventures and challenges. We will inspire people to live more fully in the moment, 

ready to tackle anything that comes their way. 

Beth Jensen is the Director of TEAM CrossFit Kids Academy in Monrovia, CA. She is a Level 

1 CrossFit Instructor and a CrossFit Kids Certified Instructor. She is also a USAW Team member 

at her affiliate of TEAM CrossFit Academy. She is a Level 3 Rock Climbing and a Level 4 

Canyoneering Instructor trained by Alpine Training Services. She has her Arizona Teaching 

Credential and is a Wilderness Eduction Association certifed outdoor leader. Her adventure of 

choice, to put her CrossFit training to the test, is long distance trail running and racing as well 

as long distance backpacking trips. 


An interview with a CrossFit Kids Preschooler 

by Debbie Rakos 

I decided to do an article with one of the preschoolers in my class because, 

although I can see that they enjoy the class and are learning from it, I wanted 

to grasp what the class actually meant to the student. 

Hope is four years old. All of the answers are hers verbatim without editing. 

CFK: What is your name? 

Hope: Hope Olivia 

CFK: How old are you? 

Hope: I am four, going to be five soon. 

CFK: How long have you been a CrossFit Kids Preschooler? 

Hope: A lot of time. 

CFK: How did you start CFK Preschool? 

Hope: My brother and sissy do CrossFit Kids. 

CFK: What is your favorite exercise at CFK PS? 

Hope: I like doing presses and squats. 

CFK: Do you do other sports? 

Hope: I do T-ball, softball, soccer, and karate. 

CFK: How long have you been active in sports? 

Hope: A long, long, time. 

CFK: What do you normally do during a CFK PS class? 

Hope: We line up at board and talk about our day. Then we run and jump, and roll. 

We workout hard. Then we have a game or two. 

CrossFit Kids Preschool has been set up to provide structured and progressive lessons for young children who are 

experiencing a critical period for amassing gross motor skills. Preschool programming is focused on the development 

of gross motor skills, such as skipping, hand/eye coordination, and jumping, as well as basic strength and addressing 

the need for bone and vestibular development. Early studies have found that infants and toddlers who participate 

in sessions of mild semicircular canal stimulation demonstrate significant improvement in gross motor skills 

compared to control groups. Motor delays can often be traced to a faulty vestibular system and/or it’s failure to appropriately 

interact with the major body senses, i.e. vision, sight, touch. 

In CFK Preschool, we introduce rolling & spinning, (vestibular focus) balance and planking (midline stability) while 

continuing to incorporate the fundamental and foundational movements, that will be built upon later in life. Proprioceptive 

activity is developed throughout the program. 

CFK: What do you not like about CFK PS? 

Hope: When I can’t be special leader. 

CFK: Is there something in CrossFit that you can’t do yet, but really want to? 

Hope: Pull-ups and jump rope. I am trying a lot. 




(cont…page 10) 


CFK: What can you do now that you couldn’t do when you started CrossFit 

Kids? 

Hope: Skin the Cats and squats and pushups 

CFK: What is Special Leader? 

Hope: When you get to do everything first, and lead. If you get into trouble you can’t 

be special leader. 

The Special Leader is a reward system for good behavior. The “Special Leader” in 

the class is the one that gets to demonstrate all of the movements during class, is at 

the front of the line when we line up, and be “it” in every game. The program has 

eliminated the problems of everyone demonstrating the movements at the same 

time, jostling for first position in line and fighting over who gets to be “it”. It is a system 

that allows a child to be special for the day. “Special Leader” is a designation that the children will strive for and 

work hard to obtain. There is a different ‘Special Leader’ every class. 

CFK: Can you add anything more about CFK PS? 

Hope: I like my teacher; she is nice and does art. I like the helpers; Miss Mikki, Coach Jeff, Sifu Dan, Amanda and 

Keegan are my favorites. I like Park days. 

Having the correct trainer for a CrossFit Kids Preschool class is crucial. Children, especially the younger ones, inherently 

know when an adult is not comfortable or is nervous around small children. The trainer needs to be someone 

the kids can trust and relate to. The trainer should be someone who doesn’t hesitate to be silly with the kids. 

CFK: What is your favorite game? 

Hope: Dodgeball, Duck, Duck Goose, and Finding Nemo. 

Games are what the children are looking forward to. In a CrossFit Kids Preschool class, we will sacrifice workout 

time in order to get to the game. We want these young children to automatically associate fun with fitness. 

CFK: Do you have a lot of friends in CFK Preschool? 

Hope: Yes all the people are my friends. 

CFK: When do you turn five? 

Hope: May 17 th 

CFK: What are you going to do? 

Hope: Have a CrossFit Kid’s Party at Brand X. 

I also spoke with Hope’s mom, Lura, to get her opinion of the CrossFit Kids Preschool program. 

CFK: How long has your family been members of CrossFit Brand X? 

Lura: Approximately 4 ½ years. 

CFK: In which programs does your family participate in at CrossFit Brand X? 


Lura: I workout in the adult CrossFit program. My son Braxton, age 9, participates in the CFK and Kenpo Karate 




programs. And my daughters Cedar age 7, and Hope age 4, also participate in the CrossFit Kids and Kenpo programs. 

CFK: How many days weeks are you at CFBX? 

Lura: (laughing) The kids come every day but Wednesday and Sundays but I am here on Wednesdays so six days 

a week. 

CFK: What type of changes or improvements have you noticed in Hope that you believe are related to participating 

in the CFK preschool program? 

Lura: First and foremost her confidence level. She has a willingness to jump into anything physical and try it out. 

There is also a heightened athletic ability in her team sports. I have noticed that her coordination level is way above 

others in her age group. 

CFK: What are some of the other positive factors you have noticed about your children participating in the 

CrossFit Kids program? 

Lura: What I don’t think that people understand is that the CrossFit Kids community at Brand X has become my children’s 

safe community. It is their safe place where all of the trainers have become our extended family. In the world 

now a days, you don’t find adult mentors that children can look up to. At CFK the children can still find that. The kids 

are the ones that set the standard for the teachers and the trainers do live up to it. The kids develop a sense of confidence 

and self esteem along with the benefits of fitness. Hope has been participating in CFK since she was three 

years old. She will know no different standard of fitness. 

Hope and her family are an integral part of the CrossFit Kids program at CrossFit Brand X and CrossFit Kids Headquarters. 

She is featured prominently in the CrossFit Kids Preschool Lesson Plans and often assists Coach Jeff Martin 

with the demonstration of movements during CrossFit Kids certifications.. 

Debbie Rakos has been training at CrossFit Brand X for the last 11 years. She is a valued, 

irreplaceable, and member of CrossFit Kids H.Q, and is the CFK Affiliate Liasson. She is a certified 

CrossFit Trainer, CrossFit Kids Trainer, and certified Olympic Weightlifting Trainer. She 

also holds a black belt in Kenpo Karate and cross trains in Krav Maga. She programs and runs 

the CrossFit Kids Preschool program at CrossFit Brand X. 



Gina Sobrero 

Yes, we know. Obesity is a huge (no pun intended!) 

problem in the United States, costing all of us billions in 

healthcare costs as well as leading to many fatal lifestyle diseases. 

However, when you limit fat in a child’s diet, you limit the overall 

growth and physical as well as mental development of that child. 

Pediatricians noticed several years ago that children who were 

put onto low fat cholesterol diets failed to grow properly (often 

called “failure to thrive”). During the critical growing years, children 

need levels of fat substantially in excess of the levels recommended in 

the US dietary guidelines (which suggest no more than 30% of one’s 

calories per day be from fat). However, the dietary guidelines were developed with adults in mind, specifically to 

lower one’s risk of cardiovascular disease (the number one cause of death in the US). 

It has been shown that children use more body fat than adults for each calorie expended. Children need high levels 

of fat throughout the period of growth and development (partially due to higher rates of protein synthesis, lipid storage, 

and bone growth). For example, breast milk (the ideal food for infants and babies) contains 55 percent of calories 

as fat, much of it saturated fat. Healthy fats supply nutrients that are essential for growth and are necessary for 

energy as well as the absorption and metabolism of some nutrients. Fat is necessary for brain development, which 

is 70 percent fat. Fats are used for building the membranes around every cell in the body and also play a role in the 

formation of hormones. Animal fats give energy and also help children build muscle and bone as well as providing 

vitamins A and D necessary for protein and mineral assimilation. 

Many low-fat diets are low in zinc and vitamin E. Zinc is essential to growth and proper functioning of the immune 

system, and vitamin E is an important antioxidant that can help protect against cell damage and disease. For example, 

a recent study showed that a group of Nebraska preschool children who ate diets low in fat had Vitamin E deficiencies 

(Vitamin E is a fat soluble vitamin, meaning that dietary fat is required for the body to utilize). Furthermore, 

when children eat a low-fat diet, they typically consume more high sugar and high starch carbohydrates, which can 

lead to blood sugar problems and decreased immunity. 

Obviously, the key is to make sure children get the “good” fats, as opposed to the “bad” fats. The wrong types of fats 

- hydrogenated oils, high in Trans fatty acids - can predispose a child to recurrent infections, inflammatory conditions, 

and learning disorders. Hydrogenated oils, such as margarine, are the prime culprits in heart disease and 

many cancers. If you read the labels of many packaged and processed foods you buy in the grocery store, you will 

find that a great number of items contain these unhealthy fats. Hydrogenated or partially hydrogenated vegetable 

oils are found in margarine, shortening, commercial baked goods, fish sticks, fried chicken nuggets, french fries, and 

most other processed foods. Hydrogenation alters the fatty acids in the oil, creating artificial fatty acids. The hydrogenation 

process makes oils toxic to the body by interfering with the metabolism of essential fatty acids (EFAs). Leo 

Galland, MD, author of Superimmunity for Kids, What to Feed Your Kids to Keep Them Healthy Now - and Prevent 

Disease in Their Future (Dell 1988) states, "These artificial fatty acids are not only unnatural and unnecessary, they 

can have a disastrous effect on your child's body's ability to use EFAs." 

So what are some ideal foods to fuel your growing child with great nutrients and good fats? Read on for some examples. 

. . . 

Avocado: While it may be difficult to get your child to eat avocado due to its color and texture, if you can manage to 

get him to eat some of this healthy fatty vegetable then you’re in luck! Try rolling up some crushed avocado into a 

tortilla as a tasty little treat. Guacamole and baked tortilla chips are also a great snack. 




by Gina Sobrero 

Avocado slices with apples are another treat that children may like. (See below for a great recipe using avocado – 

your child will never know she is getting such great nutrients in a dessert!) 

Almond Butter: Almond butter is rich and creamy and usually pretty tempting to kids. Almond butter and apples or 

celery are great snacks. Basically, anything with almond butter on it or in it is a fantastic addition to a healthy high fat 

diet! 

Fish: While everyone should have a limited intake of fish that are high in mercury content (such as tuna and 

salmon), there are plenty of fish options that are still high in omega 3 fatty acids which are excellent for health. Most 

kids love fish sticks and some even like fish sandwiches. Try to get your children to eat fish at least twice a week for 

healthy fats that are perfect for any diet (and if they’ll eat fish more often, great!) 

Olives: Kids either love or hate them! Try to get your child to eat olives at a young age to 

promote an acquired taste to this treat. If your child doesn’t like olives as a plain snack, try 

chopping stuffed olives (about 6 or 7) and mixing with two tablespoons of softened cream 

cheese. Spread the olive cream cheese mixture onto celery sticks and serve. This tasty little 

treat usually goes over quite well with children and the olives make the snack a good healthy 

high fat treat. 

Cheese: Whole milk cheeses such as cheddar, Monterey jack, or mozzarella are perfect for adding some healthy 

fats into a child's diet. Most kids love cheese sticks or those little cheese shapes that come pre-packaged. You can 

add cheese to nearly anything that your child eats to increase the fat content in your child's diet (and kids love it!). 

The good fat and vitamin D in cheese are fantastic additions to a great diet. 

The following is a great recipe utilizing avocado from the cookbook Deceptively Delicious by Jessica Seinfeld 

(HarperCollins, 2007). 

Chocolate Pudding (with Avocado) 

¼ cup butter 

1 cup avocado puree 

1 cup icing sugar (you can also use stevia, if you don’t want to use sugar) 

½ cup cocoa powder 

1 tsp (real) vanilla 

¼ cup cornstarch 

In a saucepan, melt the butter over low heat. Stir in the avocado purée, sugar, cocoa and vanilla. Cook, mashing 

well to smooth out any lumps of avocado (however if you puree it to a velvety creamy texture to begin, this step is 

unnecessary.) until the mixture thickens, 3 to 4 minutes. Remove from heat and gradually stir in the cornstarch. 

Serve warm. 

Editors Note: Cheese can be used as a fat source or as a protein source. We recommend a balanced intake of 

cheese but strongly suggest that the intake of fat and protein come from a wide variety of mostly lean sources. 

Gina Sobrero Evans, Ph.D., HFS Assistant Professor Undergraduate Exercise Science Area Coordinator 

Director, Exercise Physiology Lab School of Kinesiology Marshall University 


Becoming a well rounded athlete 


by Gayle Shalloo 

Coaching ice hockey for the last decade has left me open to new training 

techniques to help better our youth athletes. Becoming a CrossFitter, I instantly 

understood the concept of being a well-rounded athlete. To me that was the 

definition of being a hockey player. This is a sport based on being well rounded in all 

areas of the sport. From day 1 of our season our coaching staff decided to follow the 

CrossFit Pyramid so that our athletes would not only be well-rounded, but conditioned, 

stronger, and more agile than the teams they compete against. 

Prior to our Box opening up in February, we had 5 months to get these players to 

understand nutrition and the importance of being able to lift their own body weight. 

We began talking about the importance of good fats, proteins, and carbohydrates being 

present at every meal. We began seeing the same trend in every player when we 

sat down with them: there was a lack of nutritional education. They had no idea what 

a protein, carbohydrate, or a good fat was to eat. After a few weeks of guidance with 

their nutrition, we started seeing more water and their was less complaining of constant 

headaches during competition. We knew that we made progress when a player 

ate fast food and instantly complained about how awful they felt. 

Going into our season I decided that CrossFit training would never be cancelled. I wanted to stay consistent 

throughout the season and make sure that stagnation was never present. With on ice practice 3-4 days per week, I 

kept the players on a 3 time per week CrossFit WOD. For the first 4 months we stayed with body weight metabolic 

conditioning. Our main concerns with our female athletes was strengthening them so they could compete against 

male athletes their same age. We were slower, weaker, and less agile during games against boys. Starting with 

Day 1 of our CrossFit WODs we always made sure that the players understood that this a competition and not just 

for going through the motions like every other plyometric workout these players had gone through prior to our program. 

We started with basic body weight exercises such as chest to ground push ups, air squats for proper technique, 

and pull ups to lift their own body weight. I was not going to even hand our teenagers an 18lb bar until they 

were able to do basic body weight exercises in a safe environment. We had so many athletes complaining of knee 

problems prior to the season that we had to make sure they understood the proper break down of their body weight 

exercises. 

Once we were able to move into our Box in February we started implementing more gymnastics movements for 

body control. The rings became our team favorite and instantly helped our players with body awareness and control. 

We implemented core stability exercises to help with hand stands which then turned into handstand push ups 

for majority of our players. In March we decided to implement safe weight training with our female athletes. Starting 

with a PVC pipe we emphasized core to extremity with our players. I explained that they could take any aspect of 

hockey and break it into Core to Extremity. From their skating (core, hips, ankle) to their shooting (core, hips, wrist), 

we emphasized the important of body awareness to all of our athletes. It was amazing to Continued ...page 14 


Becoming a well rounded athlete 


by Gayle Shalloo 

see these players progress into prescribed WODs and be able to lift their 

body weight with no issues and progress on to exercises such as a 65# 

Thruster. I felt that not only did we help create better hockey players, but our 

girls were now better athletes. We were stronger, quicker, and more agile 

than all of the boys teams that we competed against. 

The process off getting our players to the level they were suppose to be competing 

against was a great process to watch. No longer were players complaining 

of knee pain, headaches, and muscle soreness from quicker recovery. 

I knew we were on the road to athletic success when our WOD was 

Fran. We had a majority of the players do it as prescribed and finish with great times. Watching our athletes struggle 

with a body weight push up and progress to consistent kipping pull ups and handstand push ups was a great 

success. Staying true to CrossFit programming really gave our program an upper hand advantage. Hockey in Arizona 

is not the norm so our ability levels range from athletic kids to kids that lack body awareness. After a successful 

season, all of our players have attained great athleticism and coordination. I firmly believe that this was not only 

due to our on ice programming. CrossFit gave our players the strength, confidence, agility, and quickness that most 

teams are lacking. 

Gayle Shalloo grew up in southern California where she began hockey at the age of 4. She trained with the Los Angeles 

King’s powerskating instructor for 10 years. She then moved to Arizona where she played Tier II hockey until she moved to 

Connecticut to play at a Division I Prep School. In 2000 Gayle pursued her hockey career at Providence College where she 

received the Division I ECAC Rookie of Week in November. In May 2004 Gayle graduated with a degree in Communication 

from Arizona State University. In 2010 Gayle opened up CrossFit Full Strength where she trains both Kids and Adults of all 

ages. Gayle’s hockey and coaching career also includes the following: 

2008 Skills Coach for Swiss National Team (Feb 6-Feb 10 Romanshorn, Switzerland) 

USA Hockey Certified Level 4 Coach 

USA Hockey National Camp attendee: Lake Placid, NY, 1996-1999 

Coach for USA Hockey National Development Camp: Peoria, AZ, 2003; SLC, UT, 2004 

Olympic Candidate 

Over 20 years of hockey experience 

2008 District Championship 

CrossFit and CrossFit Kids Certification 


Science Report “Science of CrossFit” A kids version 

by Duncan Martin Grade 6 

Have you ever been to a local fitness center and had it explained to you what fitness 

really is? Have you ever seen a game of soccer and you see one kid miss 

the goal and know it was because of the accuracy? CrossFit teaches you about 

what fitness really is and hones the skills to becoming a better athlete. CrossFit 

does what no other fitness can do. 

CrossFit believes fitness is the balance of the following ten general skills: 

1. Cardiovascular / Respiratory Endurance- the ability of body systems to gather, process, and deliver oxygen, 

2. Stamina- the ability of body systems to process, deliver, store, and utilize energy, 

3. Strength- the ability of a muscular unit, or combination of muscular units, to apply force, 

4. Flexibility- the ability to maximize the range of motion at a given joint, 

5. Power- the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time, 

6. Speed- the ability to minimize the time cycle of a repeated movement, 

7. Coordination- the ability to combine distinct movement patterns into a singular distinct movement, 

8. Agility- the ability to minimize transition time from one movement pattern to another, 

9. Balance- the ability to control the placement of the bodies center of gravity in relation to its support base, 

10. Accuracy- the ability to control movement in a given direction or at a given intensity. 

The first four general skills can be improved by training, the last four can be improved by practice, 

and the middle two skills can be improved by both practice and training. 

Anatomy is the science of your body, CrossFit brings out a lot of anatomy. CrossFit does workouts randomly drawing 

out movements testing your body to its limits. CrossFit doesn’t only use one skill like speed or accuracy, etc. it 

uses your whole body to hone its skills making it ready to do almost anything. Say you think the fittest man on earth 

is a tri-athlete. Is that true just because he has speed it means he is the fittest man on earth? Say another guy can 

run a little slower than him but can lift heavier do you think he is the fittest man on earth? Ok, there is one more person 

who is the same speed as the heavy lifter, can lift the same, and can crush him in any workout of the day from 

CrossFit. Now who do you think is the fittest man on earth? 

CrossFit is more than training, and toning your body its what real fitness is. 

I learned a lot about anatomy and how the human body can change with the right kind of fitness. Anatomy helps us 

understand how our bodies function, move, and what they are and aren’t designed to do. I learned how the human 

body can push itself to its limits and make it healthier. I also learned how to change your body with the right kind of 

exercise, movement, and life style. Anatomy is amazing, CrossFit helps you understand how to make it even better. 


Young Athletes at the SD/AZ Sectionals 

Ages 16-19 


Young Athletes at the SD/AZ Sectionals 

Ages 16-19 

Alyssa, Keegan, David and Connor at the SD/AZ Sectionals 


Building Blocks: A CrossFit Kids Advanced Class 

Pre Teen & Teen 

Coach Jeff Martin 

T 

Building Blocks: 

How to’s on building a CrossFit Kids Advanced Class: 

This months 30-45 minute class: 

Warm up 

2x 

200 M run 

10 Box jumps 

5 Broad jumps 

Skill work 

Vertical jump (measure and record for each child) 

Workout 

Describe the workout. Explain the movements. 

Have the kids do a few reps of each. 

Make the necessary corrections. 

Complete as many rounds in 15 minutes as you can of: 

400 M 

followed by 

3 rounds: 

5 Pull ups 

10 Push ups 

15 Squats 

Reps and progressions can be used to scale the workout. 

Skill work 

Planche to handstand w/ partner 

Cooldown 

Stretching 


Building Blocks: A CrossFit Kids Class 


Building Blocks 

How to's on building a CrossFit Kids Class: 

This months 30 minute class: 

Warm up 

2 x 

9 Supermans w/ pvc 

6 Squats 

3 Forward Rolls 

Skill work 

Kipping 

*Strict pull-ups should be attained before kipping pull-ups, for shoulder safety 

CFK Milford 

Workout 

Describe the workout. Explain the movements. 

Have the kids do a few reps of each. Make the necessary corrections. 

AMRAP in 10-12 

3 Pull ups 

5 Push ups 

7 Squats 

Progressions can be used for pull ups and push ups. 

Wall squats or super slow squats can be used if a child is having trouble maintaining good mechanics. 

Game 

CrossFit Soccer ( See page 23) 


Building Blocks: A CrossFit Kids PreSchool Class 

Coach Jeff Martin and Debbie Rakos 

Building Blocks: 

How to’s on building a CrossFit Preschool: 

This months 15-20 minute class: 

Warm up/Concept development 

Freeze Tag 

Skill acquisition 

Skipping 

CFK New England 

Workout 

AMRAP in 5-10 

Skip across the room 

3 Press to sky 

1 Monkey hang 

Game 

Ring around the rosie 


WOD #1 

Big Dawgs: 

100 Hang Power snatches, 45# 

At the top of every minute you must 

stop and do 5 Burpees and then continue 

snatching. This continue until 

you have completed 100 HPS. 

The Porch: 

100 Hang Power snatches, 25-35# 





Pack: 

50 Hang Power snatches, 10-15# 





Puppies: 

50 Hang Power snatches, pvc-5# 


stop and do 3 Burpees or 3 Squat 

thrusts and then continue snatching. 

This continue until you have completed 

100 HPS. 

WOD #2 

Big Dawgs: 

AMRAP in 15 minutes 

30 Double Unders 

20 Box Jumps, 24” 

10 Burpees 

Porch: 

AMRAP in 12 minutes 


20 Box Jumps, 20-24” 

10 Burpees 

Pack: 

Three CFK WOD’s 


AMRAP in 10-12 minutes 


15 Box Jumps,15-20” 

10 Burpees 

Puppies: 

AMRAP in 5-10 minutes 

15 Double Unders or Tuck Jumps 

10 Box Jumps 

5 Burpees 

WOD #3 

Big Dawgs: 

30-20-10 

Hang Power Snatch, 35# 

Push ups 

Box Jumps, 24” 

The Porch: 

30-20-10 

Hang Power Snatch, 20-25# 

Push ups 

Box Jumps, 20” 

Pack: 

30-20-10 

Hang Power Snatch, 10-15# 

Push ups 

Box Jumps, 15-20” 

Puppies: 

20-15-10 

Hang Power Snatch, pvc-5# 

Push ups 

Box Jumps, 12-15” 


The Footie Workout 

Courtesy of CrossFit 3D 

Karl Steadman 

"Robben" 

1 minute max keep-ups 

1 minute max box jumps (20") 

1 min max keep-ups 

1 min max burpees 

rest 2 mins 

then, in the next 6 mins, run 400M once 

and do as many wallball shots as you can 

in the remaining time 

rest 2 mins 

do the entire drill twice through 

Scale weight of wall ball as needed 

"Song" 

Get to a football pitch (or use the dimensions of a pitch if you can't get to one). Have 10 balls 

spaced out on the half-way line. Start the workout at one of the goal lines. 

Sprint to the edge of the nearest box and back 

50 double unders 

Sprint to the half-way line and back 


Sprint to the edge of the opposing end's box and back 


Sprint to the opposing goal line and back 


Sprint to the half-way line 

Hit as many balls as possible into the opposing goal (your score will be the number of balls that end up in the back 

of the net) 


Teen CFK Cert Challenge 

At every CFK Certification held in Ramona, “OG” CrossFitters David (19) and Connor(18) and 

often Keegan (16) who have all been CrossFitting 6+ years, create a Challenge WOD to do with 

attendee volunteers. 

Link below to CFK Certification April 11th, 2010 Challenge 

http://media.crossfit.com/kids/CertChallenge410.wmv 

http://media.crossfit.com/kids/CertChallenge410.mov 

Games this Month 

CrossFit Soccer 

Area: 

Set up a play area of about 10M X 10M using four cones, rope or chalk, create a midfield line 

Equip: “ Gatorskin” dodgeball, eight cones, midline rope or chalk mark 

Set up two six foot goal openings using cones. 

Play : 

Divide the group into teams and assign goalie. Depending on age other positions may be assigned as well. 

Play begins with ball at midline in center, everyone rushes from opposite backfield lines to get to the ball. 

Using traditional rules of soccer, everyone plays in Crabwalk, Duck Walk , Bear or Alligator Crawl ( *Bear and Alligator 

use hands to hit ball.) 

Goalie may stand. 

Remember to advise kids to be careful kicking as little heads are down low 


Rowing Workouts 

courtesy Chris Kemp of CrossFit North East England 

T 

WOD # 1 

3 rounds for time 

Row 250M 

15 med ball cleans 

Row 250M 

15 wall ball shots 

Big Dawgs 14-20lb ball 

Pack 8-12lb ball 

Puppies 2-6lb ball 

WOD # 2 

3 Three minute rounds with 1 minute rest between rounds 

Big Dawgs 

In each round row 500M once then AMRAP ball slams in remaining time 

Pack 


Puppies 


Chris Kemp Hi, I'm Kempie and I've been 

training in one form or another for over 15 

years in my native Australia and here in the 

UK. For the last four I have been lucky 

enough to make a living out of bringing 

fitness to other people. In my search for 

more effective training methods I found 

CrossFit. After a year or so of testing it on 

myself and my clients I traveled to Santa Cruz in California 

for certification. A short time thereafter I became 

an Affiliate and opened 

CrossFit North East England 

http://www.crossfitnortheastengland.com. 


CrossFit Kids Magazine is an electronically 

distributed magazine (emailed e-zine) 

detailing fitness training and coaching with 

kids, pre-teens and teens in the CrossFit 

method. CrossFit Kids Magazine is directed 

to the CrossFit Community, 

coaches, teachers, homeschoolers, kids 

and parents who want to work out with their 

kids. Features may include monthly workouts, 

team training, sports conditioning, self 

defense information, and articles on related 

subjects. Focus skills, games, tips for the 

home gym and Affiliates are also often 

included. CrossFit Kids may also feature 

Affiliate Kids programs, and a child or teen 

in Focus on CrossFit Kids and Community. 

(Send your info, questions or comments to 

customervice@crossfitkids.com 

Go to www.CrossFitKids.com for a daily 

workout and don’t forget to post your times! 

For subscription information go to the 

CrossFit Kids store at 

www.CrossFitKids.com/index.php/store/ 


Issue 53 Contributors: 

Jeff Martin, Mikki Martin, 

Debbie Rakos 

( www.CrossFitBrandX.com & 

www.CrossFitKids.com ) 

Davie Easton 

( www.CrossFitCS.com ) 

Chris Kemp 

( www.CrossFitNorthEastEngland.com ) 

Karl Steadman 

( www.CrossFit3D.com ) 

Contributors: 

Beth Jensen 

Team CFK Academy 

Gina Sobrero 

CFK Firebreather Fitness 

Brian Nabeta 

CFK Arden Hills Swim 

Gayle Shalloo 

CFK Full Strength 

Pictures from CFK NE, CFK Milton 

CFK Denton County 

And Hinsen Home Gym 

Advisors: Lauren Glassman 

Content Management: 

Nichole DeHart and Danell Marks 

Design: Mikki Lee Martin 

432 Maple Street Suites 1 & 2 Ramona, Ca. 92065 

Phone: 760 788 8091 

www.CrossFitKids.com 

www.CrossFitBrandX.com 

Copyright 2010 

CrossFit KidsR 

All Rights Reserved

ISSUE Fifty Three Forging the Future of Fitness ... - CrossFit Brand X

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