ISSUE Forty Four Forging the Future of Fitness ... - CrossFit Brand X
ISSUE Forty Four Forging the Future of Fitness ... - CrossFit Brand X
ISSUE Forty Four Forging the Future of Fitness ... - CrossFit Brand X
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<strong>ISSUE</strong> <strong>Forty</strong> <strong>Four</strong> <strong>Forging</strong> <strong>the</strong> <strong>Future</strong> <strong>of</strong> <strong>Fitness</strong> July 15th 2009<br />
Dryland Training and Swim Results<br />
Brian Nabeta<br />
CFK Arden Hills Swim<br />
<strong>CrossFit</strong> Kids at The Walker School<br />
The Death <strong>of</strong> <strong>the</strong> Three Sport Athlete<br />
Dr. Darrell White<br />
To Smoothie or not to Smoothie ?<br />
Skip Chase<br />
Mt Baker CFK<br />
Mmmm Good Meals<br />
Healthy Child Friendly Recipes<br />
Michele Vieux<br />
<strong>CrossFit</strong> Kids Invictus<br />
Marketing Junk Food To Kids:<br />
What every parent should know<br />
Cyndi Rodi CFK HQ<br />
Girls and Heroes<br />
“Rolling Randy”<br />
Coach Jeff Martin CFK HQ<br />
<strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009
Content specifically<br />
directed to Teen and Pre<br />
Teen Athletes is marked<br />
T<br />
Volume 4 Issue #44<br />
July 15th 2009<br />
Building Blocks<br />
Page 20<br />
Girls and Heroes<br />
Page 19<br />
A <strong>CrossFit</strong> Kids PreSchool Class<br />
“Rolling Randy”<br />
T<br />
A <strong>CrossFit</strong> Kids Class<br />
An Advanced CFK Class<br />
PreTeen/Teen<br />
Coach Jeff Martin CFK HQ<br />
T<br />
Kids Kettlebell WOD<br />
Davie Easton<br />
<strong>CrossFit</strong> Central Scotland<br />
Page 3<br />
Dryland Training and Swim<br />
Results<br />
Brian Nabeta<br />
CFK Arden Hills Swim<br />
Page 14<br />
Marketing Junk Food to<br />
Kids<br />
What every parent should know<br />
Page 6<br />
Footie Workout<br />
Karl Steadman and Mark Beck<br />
<strong>CrossFit</strong> Manchester<br />
“Kaka” and “Gattuso”<br />
Page 24<br />
Cyndi Rodi<br />
CFK HQ<br />
Mmmm Good Meals<br />
Healthy Child Friendly Recipes<br />
Page 12<br />
Michele Vieux<br />
Focus on <strong>CrossFit</strong><br />
Page 26<br />
<strong>CrossFit</strong> Invictus<br />
Kids Community<br />
T<br />
Cami goes to Nationals<br />
and<br />
David <strong>of</strong> CFK Scottsdale<br />
Rowing WOD’s<br />
Chris Kemp<br />
<strong>CrossFit</strong> North East England<br />
Page 27<br />
3 CFK Summer Workouts<br />
Coach Jeff Martin<br />
Page 23<br />
To Smoothie or not to<br />
Smoothie ?<br />
Page 4<br />
Games this Month<br />
Plank Wars<br />
Page 25<br />
Skip Chase<br />
Mt Baker CFK<br />
Sean McCue <strong>of</strong> Fremont High School<br />
Deal or No Deal<br />
Kent & Melissa Wilson and Hunter <strong>of</strong><br />
CFK Corona<br />
Teen Challenge<br />
Keegan Lee Martin<br />
Max Rep Back Squat<br />
Page 26<br />
T<br />
On The Cover:<br />
<strong>CrossFit</strong> Kids at<br />
The Walker School ( Marietta, Georgia)<br />
Training with <strong>Brand</strong>on Phillips<br />
Varsity Wrestling Coach, MS Head Wrestling Coach,<br />
FCA Huddle Leader<br />
http://www.<strong>the</strong>walkerschool.org/pages/athletics/us_wrestling.htm<br />
The Death <strong>of</strong> <strong>the</strong> Three<br />
Sport Athlete<br />
Dr Darrell White<br />
Reprinted from his blog<br />
Page 16<br />
2 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 2
Kids Kettlebell Workout<br />
Courtesy <strong>CrossFit</strong> Central Scotland<br />
Davie Easton<br />
As always use an appropriate weight <strong>of</strong> kettlebell for your child. If you haven't<br />
got a kettlebell a dumb bell will do.<br />
WOD# 1<br />
As many rounds as possible in -<br />
Big Dawgs 15 mins<br />
Pack 12 mins<br />
Puppies 8 mins<br />
Young CFK Easton From CFCS<br />
5 Burpees<br />
7 Single leg hops<br />
12 KB swings<br />
WOD# 2<br />
Broad jump 20M and count how many jumps it takes.<br />
Do that many reps for 3 rounds <strong>of</strong><br />
Kettlebell swing<br />
Box jump<br />
Kettlebell SDHP<br />
Squat<br />
WOD# 3<br />
For time -<br />
Big Dawgs - 3 rounds<br />
Pack - 2 rounds<br />
Puppies - 1 round<br />
Carry your favorite KB for 100M, suitcase walk.<br />
do 20 swings<br />
Carry it back 100M over head walk<br />
do 20 squats<br />
You can change hands while carrying your favorite kettlebell,<br />
just don't put it down!!<br />
Davie Easton operates <strong>CrossFit</strong> Central<br />
Scotland - http://www.crossfitcs.com - a<br />
small garage affiliate based in Mo<strong>the</strong>rwell,<br />
Scotland. He is an avid <strong>CrossFit</strong>ter that has<br />
been drinking <strong>the</strong> Kool-aid since 2004. A<br />
fa<strong>the</strong>r <strong>of</strong> 2 boys, he is happy to fuel <strong>the</strong><br />
interest his boys are already displaying for<br />
fitness. Davie is a Level 2 <strong>CrossFit</strong> Instructor,<br />
and is also a kettlebell instructor with<br />
<strong>the</strong> U.K.K.A (United Kingdom Kettlebell<br />
Association http://www.ukka.org ) He was<br />
<strong>the</strong> 2007 U.K.K.A British Kettlebell Champion<br />
in 2007. If you have any questions<br />
regarding kettlebells, he can be emailed at<br />
crossfitcs@gmail.com<br />
3 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 3
To Smoothie or not to Smoothie ?<br />
Skip Chase<br />
I am <strong>of</strong>ten invited to various health/wellness fairs. A few weeks ago I was invited to attend a wellness fair for a local<br />
large corporation. Many vendors attended. Insurance companies, a chiropractor, a nutritionist, an employee's benefit<br />
company and many o<strong>the</strong>rs. Skagit Valley Hospital had a very nice display and <strong>the</strong>y were providing health screenings<br />
to include body fat, hydration and BMI testing.<br />
To my surprise one <strong>of</strong> <strong>the</strong> vendors at a health and wellness fair was a 'fruit smoothie'<br />
company, Jamba Juice. Yes, I was surprised. However, for those who have never<br />
read <strong>the</strong> nutritional facts, it was no surprise. Pictured to <strong>the</strong> left is <strong>the</strong> table <strong>of</strong> Jamba<br />
Juice samples. This table was <strong>the</strong> most popular attraction. Most <strong>of</strong> <strong>the</strong> day <strong>the</strong>re was<br />
a waiting line <strong>of</strong> attendees waiting for <strong>the</strong>ir sample <strong>of</strong> "<strong>the</strong> world's freshest, most fruitfilling<br />
experience.' (as written in <strong>the</strong> JJ brochure) The image presented by JJ is that <strong>of</strong><br />
a healthy product. After all, it's just fruit! Fruit is healthy, right?<br />
Let's look inside <strong>the</strong> brochure. More 'marketing.' "At Jamba Juice we're 100% committed to you, your health and<br />
happiness." There is a lot more 'marketing' but I want to get to <strong>the</strong> truth. (or more non-truth) On <strong>the</strong> second page<br />
<strong>of</strong> <strong>the</strong> multi-folded brochure <strong>the</strong>y begin to list <strong>the</strong>ir 'All Fruit' drinks. The brochure also reads, 'No sugar added.' (<strong>the</strong><br />
late 'hype phrase' on many products) The first drink listed is a "Strawberry Whirl" with 3.5 fruit servings.<br />
Hmmmmm....<strong>the</strong>y do not define a SERVING. What is a serving?<br />
Now, I look to <strong>the</strong> nutritional facts. The Strawberry Whirl (and most <strong>of</strong> <strong>the</strong>ir drinks) come in two to three sizes.<br />
Twelve (12oz.), Sixteen (16oz.), Original (24oz) and Power (32oz). The Strawberry Whirl Twelve has 59g <strong>of</strong> carbs<br />
(SUGAR), <strong>the</strong> Original size has 85g and <strong>the</strong> Power size has 103g! What does that mean?<br />
Are you ready...<strong>the</strong> Twelve has 14.75 teaspoons <strong>of</strong> sugar; <strong>the</strong> Original has 21.25 teaspoons <strong>of</strong> sugar and <strong>the</strong><br />
Power size has 25.75 teaspoon <strong>of</strong> sugar! It gets far worse...<strong>the</strong>ir 'Strawberry Surf Rider' Power size has<br />
149g or 37 teaspoons <strong>of</strong> sugar!!!!<br />
One cup <strong>of</strong> strawberries (approximately 6-7 large strawberries) equals 9g <strong>of</strong> carbohydrates. How many strawberries<br />
do <strong>the</strong>y squish to make a serving???? This is NUTS!!!!<br />
Jamba Juice is more than aware that <strong>the</strong> average American is addicted to sugar. They also realize that <strong>the</strong> average<br />
American is NOT aware that sugar and carbs are what is making us FAT!!!!<br />
Starbucks and Jack in <strong>the</strong> Box are also learning from <strong>the</strong> success <strong>of</strong> Jamba Juice. Last year Starbucks introduced<br />
<strong>the</strong>ir new smoothie called 'Vivanno' and were handing out samples for <strong>the</strong> month to give us that free dose <strong>of</strong> sugar<br />
so we would want more (in an effort to increase <strong>the</strong> pr<strong>of</strong>its <strong>the</strong>y lost on c<strong>of</strong>fee due to <strong>the</strong> economy and competition<br />
from McDonald's c<strong>of</strong>fee). The Vivanno has 44-47g <strong>of</strong> carbs or 11-11.75 teaspoons <strong>of</strong> sugar.<br />
Jack in <strong>the</strong> Box is in <strong>the</strong> middle <strong>of</strong> <strong>the</strong>ir multi-million dollar advertising campaign to introduce <strong>the</strong>ir new 'smoothie.'<br />
(TV ads with a 'menopausal woman' who gets 'relief' from her hot-flashes with <strong>the</strong> new Continued on…..page 5<br />
4 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 4
To Smoothie or not to Smoothie ?<br />
Skip Chase<br />
(continued from...page 4)<br />
smoothie. In case you can figure it out <strong>the</strong> target market is women. And when you pull up to <strong>the</strong> drive-up window<br />
with a van filled with kids, <strong>the</strong>y will be screaming for <strong>the</strong>ir dose <strong>of</strong> junk as well) Their smoothies have between 108-<br />
114g <strong>of</strong> carbs!!! 27-28.5 TEASPOONS OF SUGAR!!!!<br />
I love smoothies....I am addicted to sugar...but since I began reading<br />
nutritional information, and after learning from <strong>CrossFit</strong> and Dr. Sears<br />
(www.zonediet.com) and <strong>the</strong> truth about what is making us fat and<br />
unhealthy, I stopped drinking <strong>the</strong>m. I sat next to those samples for 4<br />
hours. Yes, I was tempted, but I kept repeating to myself POI-<br />
SON,POISON,POISON! I did not give in to my temptations. I love<br />
VICTORY and being at my high school body weight!!<br />
You can do <strong>the</strong> same thing. Stop buying <strong>the</strong>m. Change <strong>the</strong> paradigm...<br />
give your children a healthy chance and stop<br />
buying <strong>the</strong>m for your kids.<br />
PLEASE!!!<br />
Oh yeah, <strong>the</strong> above picture on <strong>the</strong> right....that was a table with veggies and cheese....nobody <strong>the</strong>re....no line! What<br />
<strong>the</strong> heck is going on...when will we change? When will we learn? YOU start today!<br />
Skip Chase and his wife, Rhonda own and operate Mt. Baker <strong>CrossFit</strong> in Mount Vernon, WA, and <strong>CrossFit</strong><br />
Whidbey Island in Oak Harbor, WA. Skip is a Guinness World Records Member, <strong>CrossFit</strong> Certified Trainer,<br />
<strong>CrossFit</strong> Certified Kettlebell Instructor, <strong>CrossFit</strong> Olympic Weightlifting Certified, USAW Sport Performance<br />
Coach, AKC Kettlebell Lifting Coach, WKC Master Trainer and Commando Krav Maga Level 3 Instructor. During<br />
<strong>the</strong> past several years Skip has traveled to various schools throughout <strong>the</strong> country speaking to students about<br />
fitness and nutrition.<br />
5 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 5
Marketing Junk Food to Kids: What every parent should know<br />
Cyndi Rodi<br />
Advertisers and marketers recognize <strong>the</strong> consumer power <strong>of</strong> kids. The loyal patronage <strong>of</strong> our<br />
children and teens is imperative to <strong>the</strong> future <strong>of</strong> corporations. They work diligently to turn <strong>the</strong> younger generations<br />
into habitual buyers through clever advertising and marketing tactics. Unfortunately, what <strong>the</strong>y peddle is <strong>of</strong>ten not<br />
created with our children’s health in mind. Food and drink corporations pull out all <strong>the</strong> stops to convince our kids to<br />
purchase <strong>the</strong> products <strong>the</strong>y <strong>of</strong>fer, and those purchases can contribute to poor health. It is important that we understand<br />
<strong>the</strong> power <strong>of</strong> advertising to influence our kids so that we can effectively equip <strong>the</strong>m with <strong>the</strong> tools <strong>the</strong>y require<br />
to counter this barrage <strong>of</strong> marketing manipulation.<br />
Your Kids are Targets<br />
Food and drink marketers want your kids. They are one <strong>of</strong> <strong>the</strong> most important demographics to marketers today.<br />
Billion <strong>of</strong> dollars are spent each year to convince your kids, or to convince your kids to convince you, that <strong>the</strong>y must<br />
have this or that product.<br />
Consumer research companies have documented <strong>the</strong> influence <strong>of</strong> kids on market trends. Actual numbers vary per<br />
survey, but estimates <strong>of</strong> direct and indirect spending by children and teens are consistently in <strong>the</strong> billions. Aggressive<br />
techniques are employed toward <strong>the</strong>se coveted consumers, and <strong>the</strong> battle for <strong>the</strong>ir loyalty rages among companies<br />
who see <strong>the</strong>m as <strong>the</strong> “bottom line” both now and in <strong>the</strong> future. If you have any doubt that your kids are being<br />
actively targeted, consider <strong>the</strong> following:<br />
In 2007, Reuters issued a 120 page “Business Insights” publication entitled “Marketing Food and Drinks to Kids: Effective<br />
Marketing and Innovation Strategies to 2007.” Some <strong>of</strong> <strong>the</strong> more interesting sections include Chapter 2 which<br />
<strong>of</strong>fers 25 pages discussing “Kids as Consumers,” Chapter 5 which includes 20 pages <strong>of</strong> case studies related to kids<br />
and marketing, and Chapter 6 entitled “Kids as influences on <strong>the</strong> purchasing decision.” It is important to note that in<br />
over 100 pages <strong>of</strong> text, <strong>the</strong>re are only 2 pages tucked away in one <strong>of</strong> <strong>the</strong> final chapters that are devoted to “Ethical<br />
marketing and legislation.”<br />
Ano<strong>the</strong>r expert in <strong>the</strong> field <strong>of</strong> marketing <strong>of</strong>fers her services to businesses who want to capture <strong>the</strong> “future market,”<br />
that is, kids. She says, “There are only two ways to get new customers: Steal <strong>the</strong>m from someone else, or grow your<br />
own. Let’s get started growing your customers.” She <strong>of</strong>fers statistics to enamor clients with <strong>the</strong> potential fiscal benefits<br />
<strong>of</strong> marketing to children from <strong>the</strong> youngest ages. These include:<br />
• The median age <strong>of</strong> <strong>the</strong> first store visit for a child is 2 months old<br />
• By 18 months, children are able to recognize products and <strong>the</strong>ir packaging<br />
• By 24 months, children learn that gesturing, pointing and requesting can gain <strong>the</strong>m rewards<br />
• Children 4-12 years <strong>of</strong> age make approximately 15 purchase requests per store visit<br />
• Supermarkets are listed in <strong>the</strong> top 3 favorite stores among children 2-12 years <strong>of</strong> age<br />
• Kids spent 35.6 billion dollars (<strong>of</strong> <strong>the</strong>ir own money) in 2007<br />
• Kids influenced $188 billion <strong>of</strong> parental spending in 2007<br />
• Kids influenced $110 billion <strong>of</strong> food and beverage purchases in 2007<br />
Continued on…..page 7<br />
6 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 6
Marketing Junk Food to Kids: What every parent should know<br />
(continued from...page 6)<br />
Cyndi Rodi<br />
This woman has done her homework. Her presentation is user friendly and implies <strong>the</strong> promise <strong>of</strong> product success<br />
and longevity. She recognizes <strong>the</strong> powerful effects <strong>of</strong> consumerism on our babies and children, including <strong>the</strong>ir abilities<br />
to influence parental purchases. Clearly, her plan is to hook <strong>the</strong>m early in order to create a future client base for<br />
her customers.<br />
A certain marketing company deals solely with <strong>the</strong> relationship <strong>of</strong> kids to <strong>the</strong> food and drink industry. Kids Food<br />
Trends publishes a magazine “designed to help [companies] develop and market more successfully to <strong>the</strong> $30 billion<br />
children’s food and beverage market.” For just $199 per year, companies can receive ten issues devoted to<br />
“children’s food and beverage products, market statistics and lifestyle trends.” Potential clients can even download a<br />
free sample <strong>of</strong> an article that recently graced <strong>the</strong> pages <strong>of</strong> <strong>the</strong>ir informative periodical. The tag line reads:<br />
“Functional Chocolate?” The once prevalent belief that something so good cannot be good for you has<br />
given way to a more balanced picture <strong>of</strong> chocolate and cocoa products and <strong>the</strong>ir connection to health and<br />
nutrition.<br />
I’m not one to deny science; in fact I love it, but let’s put it in its proper context. Marketing chocolate as a nutritious<br />
and healthy product for kids is irresponsible since its consumption is primarily combined with <strong>the</strong> consumption <strong>of</strong><br />
massive amounts <strong>of</strong> sugar. Given our recent discussion <strong>of</strong> sugar, do we really want to teach our children that chocolate<br />
is good for <strong>the</strong>m?<br />
Kids Matter as Consumers<br />
Kids are important consumers. Not only do <strong>the</strong>y have <strong>the</strong>ir own money to spend, <strong>the</strong>y<br />
have <strong>the</strong> ability to influence <strong>the</strong> spending habits <strong>of</strong> <strong>the</strong>ir parents. Economists speculate<br />
that smaller family size, dual incomes, even guilt over lack <strong>of</strong> time spent, have made<br />
parents more willing to spend money on <strong>the</strong>ir children. Regardless <strong>of</strong> <strong>the</strong> reasons, kids<br />
have <strong>the</strong> ability to drive <strong>the</strong> market.<br />
Kids <strong>the</strong>se days have <strong>the</strong>ir own purchasing power like no o<strong>the</strong>r generation before <strong>the</strong>m. Shopping has long been a<br />
social event for kids. What’s changed is <strong>the</strong> disposable income in <strong>the</strong>ir wallets. They make <strong>the</strong>ir own choices based<br />
on what <strong>the</strong>y perceive to be appropriate to maintain <strong>the</strong>ir lifestyles, reputations and happiness.<br />
Kids have what marketing experts term “pester power.” Children and teens today are engaged in <strong>the</strong> discussion and<br />
decision-making processes within <strong>the</strong> family. Their opinions are vocal and strong. With this voice comes <strong>the</strong> power<br />
to influence purchase decisions. For this reason, marketers have shifted <strong>the</strong>ir focus from <strong>the</strong> parents to <strong>the</strong>ir children.<br />
One advertising executive is quoted as saying, “We’re relying on <strong>the</strong> kid to pester <strong>the</strong> mom to buy <strong>the</strong> product,<br />
ra<strong>the</strong>r than going straight to mom.”<br />
Advertisers understand that pestering is a powerful force and have devised clever ways to ramp up <strong>the</strong> pestering.<br />
The Media Awareness Network points to <strong>the</strong> 2001 marketing industry book, Kidfluence. According to <strong>the</strong>ir summary,<br />
pestering and nagging have been divided into two categories, “persistence” and “importance.” Persistence nagging<br />
is a plea repeated over and over again. Persistence nagging is less effective than<br />
“<strong>the</strong> more sophisticated importance nagging. This latter method appeals to parents’ desire to provide <strong>the</strong> best for<br />
<strong>the</strong>ir children, and plays on any guilt <strong>the</strong>y may have…” How many <strong>of</strong> us must admit <strong>the</strong>y Continued on…..page 8<br />
7 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 7
Marketing Junk Food to Kids: What every parent should know<br />
(continued from...page 7)<br />
Cyndi Rodi<br />
have us pegged? Have you ever been worn down by incessant pleas or, more importantly, allowed feelings <strong>of</strong> guilt<br />
to prompt you to <strong>of</strong>fer a hesitant “yes?” Advertisers have spared no expense to delve into <strong>the</strong> family psyche, and our<br />
children have become <strong>the</strong>ir favorite subjects.<br />
Marketing techniques aimed at our children are never random. The Center for Science in <strong>the</strong> Public Interest (CSPI)<br />
has stated that “food marketing aimed at kids undermines parental authority…as food marketers seek new ways <strong>of</strong><br />
bypassing parents and directly influencing kids’ food choices.” Fast food restaurants and manufacturers are employing<br />
tactics recommended by savvy consultants who understand how to appeal to our kids. This is not guess work.<br />
Pr<strong>of</strong>essional analysts and even psychologists have been called in to help <strong>the</strong>se companies manipulate <strong>the</strong> market.<br />
“Parents are outgunned by food companies and <strong>the</strong> toys, cartoons characters, celebrities, and psychological munition<br />
that food marketers have at <strong>the</strong>ir disposal.” The techniques <strong>the</strong>y use are effective and lasting.<br />
What Can We Do?<br />
Voluntary marketing guidelines have slowly begun to surface. Since 2005,<br />
when <strong>the</strong> National Academies <strong>of</strong> Science “suggested a link between <strong>the</strong> marketing<br />
<strong>of</strong> foods high in sugar, fat and/or sodium and <strong>the</strong> rise in childhood obesity,”<br />
companies have been called upon to change <strong>the</strong>ir approach toward children.<br />
Voluntary restrictions on advertising have been adopted by companies<br />
such as Kraft, Kellogg, Coca-Cola and Pepsi-Cola who promised to improve <strong>the</strong><br />
nutritional value <strong>of</strong> kids’ products and to stop marketing <strong>the</strong>m to children less<br />
than 12 years <strong>of</strong> age. Yet, <strong>the</strong> changes are not enough. For example, a 2008<br />
study published in <strong>the</strong> Journal <strong>of</strong> <strong>the</strong> American Dietetic Association concluded that children’s cereals still “have little<br />
<strong>of</strong> <strong>the</strong> nutrients that we want to increase in <strong>the</strong>ir diets, and too much <strong>of</strong> those things we’re trying to limit.” The obesity<br />
rate keeps climbing, and our children are exhibiting more and more symptoms <strong>of</strong> diet-related diseases.<br />
The most effective thing we can do to battle this onslaught is to educate our families. Determine <strong>the</strong> ways in which<br />
our kids are being influenced, and help our kids understand <strong>the</strong> insidious nature <strong>of</strong> advertising. “Becoming aware <strong>of</strong><br />
some <strong>of</strong> <strong>the</strong> most obtrusive methods junk food marketers use can help you protect your children from <strong>the</strong>se unhealthy<br />
messages.”<br />
Athletes and Celebrities as Spokespersons<br />
We live in a society that worships celebrity. Is it any wonder corporations pay hefty paychecks to high pr<strong>of</strong>ile individuals<br />
for endorsing <strong>the</strong>ir products? Studies have shown advertising is capable <strong>of</strong> producing subliminal messages<br />
that imply that <strong>the</strong> use <strong>of</strong> <strong>the</strong> product will allow <strong>the</strong> consumer to enjoy similar circumstances to <strong>the</strong> individual in <strong>the</strong><br />
ad. Our kids want <strong>the</strong> product because <strong>the</strong>y want to have <strong>the</strong> life and luxury <strong>of</strong> <strong>the</strong> celebrity. Even if you don’t buy<br />
into <strong>the</strong> subliminal aspect, our kids see <strong>the</strong>se individuals as role models. Their commercial endorsements can serve<br />
to normalize and justify questionable claims and/or choices. One good example, <strong>the</strong> Chicago Cub’s homerun hitter<br />
Sammy Sosa <strong>of</strong>fered <strong>the</strong> secret to his success in a cola commercial in which he stated, “For <strong>the</strong> past three seasons,<br />
Slammin’ Sammy has been powered by Pepsi.” Take away message…I’m successful because I drink Pepsi. It is<br />
difficult to overestimate <strong>the</strong> power <strong>of</strong> celebrity endorsements. Our kids need to learn to filter advertising messages<br />
through a more stringent lens, ra<strong>the</strong>r than taking <strong>the</strong> statements <strong>of</strong> a celebrity at face value.<br />
Mascots<br />
Continued on…..page 9<br />
8 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 8
Marketing Junk Food to Kids: What every parent should know<br />
(continued from...page 8)<br />
Cyndi Rodi<br />
Marketing companies use mascots as a way to interact with <strong>the</strong> masses. Ronald McDonald, Tony <strong>the</strong> Tiger, Chester<br />
Cheetah, <strong>the</strong> M&M’s characters, <strong>the</strong>se are all examples <strong>of</strong> corporations using an animated or costumed character to<br />
connect with consumers. Marketing Deviant, a marketing business strategies company, <strong>of</strong>fers <strong>the</strong> following recommendation<br />
with regard to using a mascot. “It is in fact a great way to gain more customers by using a mascot as a<br />
medium for physical and psychological interaction with people.” Similar to <strong>the</strong> celebrity endorsement, putting a face<br />
to <strong>the</strong> product creates easy identification. Ronald, Tony, Chester, and <strong>the</strong> M&M’s guys, become <strong>the</strong> reason we<br />
reach for <strong>the</strong> product. We need to help our kids recognize <strong>the</strong> impact <strong>the</strong>se images have on <strong>the</strong>ir purchasing decisions<br />
and, instead, teach <strong>the</strong>m to base <strong>the</strong>ir spending on <strong>the</strong> worth <strong>of</strong> <strong>the</strong> product.<br />
Cartoon Commercials<br />
There is never a better time to push a product on children than during <strong>the</strong> cartoon<br />
hour, which with <strong>the</strong> arrival <strong>of</strong> cable television has become <strong>the</strong> cartoon<br />
week. According to CSPI, children view about 58 commercial messages per<br />
day from television alone, half <strong>of</strong> which are for food. Mercola reports that “90<br />
percent <strong>of</strong> food commercials aired during Saturday morning kids’ TV shows are<br />
for products <strong>of</strong> low nutritional value such as sugary cereals, candy and fast<br />
food.” This can lead to some unhealthy pairing within <strong>the</strong> brain. The pleasure <strong>of</strong><br />
watching <strong>the</strong> animated show becomes associated with non-nutritious foods ra<strong>the</strong>r than healthier options. And, <strong>the</strong><br />
desire to consume those non-nutritious foods becomes a response to viewing <strong>the</strong> cartoons. Nei<strong>the</strong>r is an optimal<br />
scenario. This is a loaded issue. First, how about spending less time in front <strong>of</strong> <strong>the</strong> TV? Second, start teaching your<br />
children early in life that commercials are merely movies, just like <strong>the</strong> cartoons. What <strong>the</strong>y present is no more based<br />
in reality than <strong>the</strong> animated features <strong>the</strong>y accompany.<br />
Product Placement<br />
This is simple enough but extremely clever. Check <strong>the</strong> location <strong>of</strong> junk cereals on grocery store shelves. They are<br />
perfectly situated to catch <strong>the</strong> eye <strong>of</strong> a child in a shopping cart or a toddler on foot. You can avoid this problem by<br />
staying out <strong>of</strong> <strong>the</strong> cereal aisle, but what about <strong>the</strong> candy bars that are available for a quick grab at <strong>the</strong> checkout<br />
stand? Ever wonder why <strong>the</strong> ice cream and frozen pizza are right next to <strong>the</strong> frozen vegetables? It’s not just due to<br />
freezer allocation. Millions <strong>of</strong> dollars have gone into <strong>the</strong> research that determines <strong>the</strong>se product arrangements. The<br />
solution is simple, just don’t open <strong>the</strong> freezer door. Time spent in <strong>the</strong>se aisles is a valuable opportunity to discuss<br />
proper eating habits and appropriate food choices with your children.<br />
Building <strong>Brand</strong> Name Loyalty<br />
This trend in marketing has made it easier for companies to engender product loyalty. Many corporations change<br />
“<strong>the</strong>ir primary focus from producing products to creating an image for <strong>the</strong>ir brand name.” Logo and mascot recognition,<br />
which can reportedly occur as early as six months <strong>of</strong> age, become something with which our kids identify. It<br />
becomes part <strong>of</strong> <strong>the</strong>ir identity. This ensures a “repeat customer” who wants, even believes he or she needs, <strong>the</strong> latest<br />
product bearing that logo. Help your kids not to get caught in this cycle. Teach <strong>the</strong>m to shop wisely. Choose<br />
products that meet <strong>the</strong>ir needs without deference to labels. In <strong>the</strong> food world, sticking with non-processed foods will<br />
largely alleviate this concern.<br />
Buzz Marketing<br />
This marketing strategy finds its roots in <strong>the</strong> success <strong>of</strong> celebrity endorsement. They find Continued on…..page 10<br />
9 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 9
Marketing Junk Food to Kids: What every parent should know<br />
(continued from...page 9)<br />
Cyndi Rodi<br />
<strong>the</strong> coolest person <strong>the</strong>y can, <strong>the</strong> one who kids most want to emulate, and give <strong>the</strong>m <strong>the</strong>ir product for free. Soon,<br />
<strong>the</strong>y find <strong>the</strong>ir product becomes <strong>the</strong> most desired item on campus or in <strong>the</strong> neighborhood.<br />
It’s quite simple, inexpensive as advertising goes, and highly effective. This is also <strong>the</strong><br />
premise behind those notorious gift bags that are <strong>of</strong>fered to celebrities at various events. A<br />
photo <strong>of</strong> a celebrity using a product is millions <strong>of</strong> dollars worth <strong>of</strong> free advertising for <strong>the</strong> company.<br />
This spills over into commercial and print ads. Notice it is <strong>the</strong> attractive, <strong>the</strong> accomplished, <strong>the</strong> coolest individuals,<br />
who are enthusiastically consuming any product. In similar fashion, <strong>the</strong>re is <strong>the</strong> age-old promise <strong>of</strong> popularity, such<br />
as <strong>the</strong> recent Sunny Delight and microwaveable snack food commercials that make it clear that “<strong>the</strong> kids” will all<br />
want to be at your house if your mom serves <strong>the</strong>m up. The healthiest kids are those who rely on <strong>the</strong>ir intrinsic values<br />
ra<strong>the</strong>r than external indicators <strong>of</strong> worth, which are ever-changing. Talk to your kids about this manipulation <strong>of</strong><br />
<strong>the</strong> truth. Help <strong>the</strong>m get past <strong>the</strong> enticing message to <strong>the</strong> reality <strong>of</strong> <strong>the</strong> empty promise.<br />
The Internet<br />
This medium has become an integral part <strong>of</strong> youth culture. It is available to most<br />
kids in one way or ano<strong>the</strong>r. The biggest problem with internet advertising is it is<br />
completely unregulated. Advertisers have carte blanche in reaching out to future<br />
customers, and our kids are <strong>the</strong>ir favorite subjects. Internet advertising is a growing<br />
market that has <strong>the</strong> added benefit <strong>of</strong> employing sophisticated technology to collect<br />
marketing research. Most major junk foods have <strong>the</strong>ir own promotional website.<br />
This isn’t <strong>the</strong> Kellogg mo<strong>the</strong>r site. We are talking about a separate website for each<br />
individual product where kids can learn more about <strong>the</strong>ir favorite snack food or<br />
drink. Careful monitoring <strong>of</strong> time spent on <strong>the</strong> internet should include an evaluation<br />
<strong>of</strong> <strong>the</strong> advertising to which your kids are being exposed.<br />
One especially effective way companies are reaching out to kids on <strong>the</strong>se websites is through advergaming. These<br />
are games that contain some aspect <strong>of</strong> <strong>the</strong> product. For example, a candy quest in which players are able to earn<br />
game rewards/points for collecting <strong>the</strong> most candy. This helps kids fur<strong>the</strong>r identify with <strong>the</strong> product and its mascots<br />
and creates a positive association between <strong>the</strong> “junk” and success. In one Kraft food game, “children’s ‘health’ is<br />
reset to ‘100 percent’ when kids acquire golden cookie jars on a journey to a Temple <strong>of</strong> <strong>the</strong> Golden Oreo.” There is<br />
simply no reason to allow your kids on <strong>the</strong>se sites. If gaming is what <strong>the</strong>y want, <strong>the</strong>re are plenty <strong>of</strong> free educational<br />
websites that are equally as entertaining.<br />
Toys<br />
Toy aisles have become venues for pushing junk food. M&M’s action figures and plush dolls and McDonald’s Barbie<br />
(who comes with plastic French fries and burgers) are just a few examples <strong>of</strong> how marketers are bringing <strong>the</strong>ir products<br />
into our children’s play. This fur<strong>the</strong>r desensitizes our children and raises <strong>the</strong>ir desire for unhealthy food choices.<br />
Don’t buy <strong>the</strong>m.<br />
Commercialization in Education<br />
This may be <strong>the</strong> most heinous <strong>of</strong> all tactics that marketers employ. Pretending to be philan-<br />
Continued on…..page 11<br />
10 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 10
Marketing Junk Food to Kids: What every parent should know<br />
(continued from...page 10)<br />
Cyndi Rodi<br />
thropic and playing on <strong>the</strong> “we all want what’s best for <strong>the</strong> kids” <strong>the</strong>me is especially effective with educators and parents<br />
alike. Offering perks for purchase is a sure fire way to hook schools and families. Campbell’s <strong>of</strong>fers a “Labels<br />
for Education” program in which soup labels can be redeemed for school supplies. The catch? It takes about $2,500<br />
worth <strong>of</strong> soup labels to purchase a single <strong>of</strong>fice item. Kraft <strong>of</strong>fered schools in Canada “healthy eating” kits that<br />
helped to explain <strong>the</strong> Canadian Food Guide using Kraft products. Pizza Hut sponsors an annual reading program in<br />
which kids earn pizzas for pages read. Help your kids see <strong>the</strong> hypocrisy in <strong>the</strong>se campaigns. Help <strong>the</strong>m understand<br />
that not all rewards are worth <strong>the</strong> cost. Teach <strong>the</strong>m how to pack healthy snacks for school days. Join <strong>the</strong> campaign<br />
to get vending machines <strong>of</strong>f campuses and junk food out <strong>of</strong> school snack bars.<br />
The Bottom Line<br />
The ultimate responsibility for what our children experience in advertising is up to us. SCPI executive director Michael<br />
Jacobson cautions, “No parent would allow a door-to-door salesman to come into <strong>the</strong> house and spend a few<br />
unsupervised minutes with <strong>the</strong> kids, yet junk-food manufacturers have similar unfettered access to kids’ impressionable<br />
minds via advertising and marketing.” We can monitor <strong>the</strong>ir exposure, but we won’t always be <strong>the</strong>re to protect<br />
<strong>the</strong>m from <strong>the</strong> imagery that is promoting unhealthy choices. It is unrealistic to think we can completely protect <strong>the</strong>m<br />
from <strong>the</strong> influence <strong>of</strong> marketing and advertising. Jacobson goes on to say, “Food manufacturers like to put all <strong>the</strong><br />
blame on <strong>the</strong> parents, but <strong>the</strong>se companies go right around parents’ backs, directly to kids—and sometimes directly<br />
to toddlers—with sales pitches for unhealthful food.” Discuss marketing and advertising manipulation with your kids.<br />
Point out <strong>the</strong> numerous ways in which <strong>the</strong>y are being targeted by this multi-billion dollar industry. Train your kids to<br />
filter messages through a realistic point <strong>of</strong> view and to purchase products based on <strong>the</strong>ir actual value ra<strong>the</strong>r <strong>the</strong>ir<br />
“curb appeal.” And most importantly, be a good role model.<br />
Sources: Center for Science in <strong>the</strong> Public Interest. 222.cspinet.org/news/20031101.html. “CSPI Hits Marketing Junk Food to Kids,” November,<br />
2003. ; Center for Science in <strong>the</strong> Public Interest. www.cspinet.org/new/200501051.htl. “Guidelines for Marketing Food to Kids Proposed,” January,<br />
2005.’ Consumer International and International Obesity Task Force. “Food Politics,” 2003.; Consumer Reports Health Blog.<br />
Blogspot.consumerreports.org/health/2008/10/kids-cereal-mos.html. “Kids’ cereals: Most still have too much sugar.”; Kids Food Trends.<br />
www.kidsfoodtrends.com.; Longman, Ben. reutersbusinessinsights.com/ content/rbcg007t.pdf. Reuters Business Insights, “Marketing Food and<br />
Drinks to Kids: Effective Marketing and Innovation Strategies to 2007.”; Marketing Deviant. Marketingdeviant.com.; Media Awareness Network.<br />
www.media.awareness.ca/english/parents/marketing.marketers_target_kids.cfm “How Marketers Target Kids.”; Mercola, Joseph. “<strong>Four</strong> Ways<br />
Junk Food Marketing Targets Your Kids.”Articles.mercola.com/sites/articles/archive/2003/11/26/junk-food-marketing.aspx.; Stirnkorb, Patricia.<br />
Journey Stone Creations, “Marketing to Kids.” Writewordseditorial.com/list/marketing_presentation.pdf.<br />
Cyndi Rodi is a Level II Certified <strong>CrossFit</strong> Trainer, <strong>CrossFit</strong> Certified Olympic Weightlifting Trainer,<br />
<strong>CrossFit</strong> Certified Basic Barbell Trainer, Certified <strong>CrossFit</strong> Gymnastic Trainer, <strong>CrossFit</strong> Kids Programmer<br />
& Trainer, contributing writer for CFK Magazine, and is a Kenpo Karate student. She recently<br />
attended <strong>the</strong> <strong>CrossFit</strong> Science <strong>of</strong> Exercise and <strong>the</strong> <strong>CrossFit</strong> Nutrition Certifications. Her background<br />
includes working as an assistant with <strong>the</strong> UCLA-Camarillo Neuropsychiatric Institute Research Program<br />
and as a Behavioral Therapist, designing and implementing behavioral change programs<br />
for children with disabilities. She is an integral part <strong>of</strong> <strong>the</strong> <strong>CrossFit</strong> Kids HQ Staff. She has been a<br />
Homeschooling parent for 15 years.<br />
11 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 11
MMmm Good Meals— Healthy child friendly recipes<br />
Michele Vieux<br />
Portabella Pizzas<br />
4 large portabella mushrooms (with good lip around <strong>the</strong> outside to hold sauce)<br />
1 c. marinara sauce<br />
1 ½ lb. ground turkey or beef<br />
8 oz. fresh mozzarella cheese<br />
8 fresh basil leaves<br />
1t. garlic powder<br />
1t. oregano<br />
1t. thyme<br />
1T olive oil<br />
Salt & pepper<br />
Directions:<br />
Remove stems and gills from mushrooms with a spoon. Brush both sides with olive oil and bake on a sheet pan in<br />
350 degree oven for 5-10 minutes until <strong>the</strong>y just start tos<strong>of</strong>ten. Remove from oven. Cook ground meat with garlic<br />
powder, oregano, thyme, salt & pepper. Drain fat. Place ¼ c. marinara sauce into each mushroom & spread to <strong>the</strong><br />
edges <strong>of</strong> <strong>the</strong> lip. Place 3 oz. ground meat on each mushroom and top with fresh basil slices & 2 oz. mozzarella.<br />
Bake at 350 degrees until cheese melts.<br />
Makes 4 servings at 1/2 –block carbs + 4 blocks protein (serve w/ salad & dressing <strong>of</strong> choice to round out meal)<br />
Easy summer dessert...<br />
Grilled Fruit<br />
Choose your favorite seasonal fruit. I like to use peaches, plums, pears, or nectarines.<br />
Quarter or halve your fruit <strong>of</strong> choice and remove any pits or seeds.<br />
Toss in a couple tablespoons <strong>of</strong> balsamic vinegar and let rest until you are finished<br />
cooking your meat & veggies.<br />
Place fruit on grill over medium-high heat until it begins to crisp and caramelize.<br />
Turn fruit to cook for about 3 minutes on each side.<br />
Remove to plate and cover while you enjoy your meat & veggies. The fruit will create its own delicious, juicy syrup.<br />
Serve up fruit with <strong>the</strong> syrup it created and sprinkle with nuts or coconut. If you have leftovers,<br />
use some <strong>the</strong> next day for breakfast. It is delicious cold too!<br />
Continued on…..page 13<br />
12 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 12
MMmm Good Meals— Healthy child friendly recipes<br />
(continued from...page 12)<br />
Michele Vieux<br />
This breakfast dish is great if you make it on <strong>the</strong> weekend and <strong>the</strong>n slice it up for a quick and healthy reheat during<br />
<strong>the</strong> week.<br />
Frittata<br />
12 whole eggs, beaten<br />
6 oz. pre-cooked breakfast meat (Canadian bacon, turkey sausage, etc.)<br />
½ yellow onion, thinly sliced<br />
1 bell pepper, sliced<br />
1 clove garlic, minced<br />
Salt & pepper<br />
1T olive oil<br />
6 oz. cheese, shredded<br />
Directions:<br />
Preheat oven to broil.<br />
Sautee onions, garlic & bell peppers in oil in an oven pro<strong>of</strong> sauce pan over medium heat until onions become translucent.<br />
Add cooked breakfast meat until meat warms through & begins to brown. Beat eggs w/ salt & pepper <strong>the</strong>n<br />
add <strong>the</strong>m to <strong>the</strong> pan. Stir egg mixture with a rubber spatula as if you were scrambling <strong>the</strong> eggs.<br />
When eggs are halfway set, stop stirring <strong>the</strong> mixture and let cook until steam rises from tiny holes in <strong>the</strong> mixture.<br />
Place pan in oven for 3-5 minutes until top begins to brown and <strong>the</strong> eggs are set.<br />
Remove from oven and sprinkle with cheese. Put back in oven until cheese melts.<br />
To remove from pan, cut around <strong>the</strong> outside edge with a knife or rubber spatula. Slip spatula under <strong>the</strong> egg patty<br />
(should look like a giant omelet) to loosen it from <strong>the</strong> bottom <strong>of</strong> <strong>the</strong> pan and slide out onto a plate.<br />
Use a knife or pizza cutter to slice into eight, 3 block (protein) slices. Top with salsa and guacamole & serve with a<br />
side <strong>of</strong> fruit.<br />
Michele Vieux created Mmmm Good Meals in March 2008, when looking for a career change<br />
after working in nonpr<strong>of</strong>it marketing and fundraising for five years. The former Fundraising Officer<br />
became bored <strong>of</strong> sitting behind a desk and took a serious look at making one <strong>of</strong> her hobbies,<br />
cooking, a career.<br />
With <strong>the</strong> goal <strong>of</strong> quitting her desk job by <strong>the</strong> end <strong>of</strong> 2008, she began cooking Zone-friendly meals<br />
for three friends. Within two weeks, she had 20 people asking for <strong>the</strong> service and within a month,<br />
she made <strong>the</strong> decision to quit her job to take on Mmmm Good Meals full-time.<br />
In one year, Michele grew Mmmm Good Meals by adding four additional delivery locations, event<br />
catering services, hands-on cooking demonstrations, frozen meal options, complete daily meal<br />
packages, and over one hundred satisfied customers.<br />
In January 2009, Michele joined forces with friend and <strong>CrossFit</strong> Invictus owner, CJ Martin, to provide<br />
an integral piece—nutritious and tasty meals—to a facility that promotes overall health and<br />
wellness. At <strong>the</strong> recent 2009 <strong>CrossFit</strong> Games this past weekend, Michelle placed a respectable<br />
23rd in <strong>the</strong> individual women’s competition.<br />
Mmmm Good Meals now provides Paleo-Zone meals (with dairy) including breakfast, lunch, dinners, snacks, and "Invictus<br />
Shots" which are post-workout recovery shooters made from sweet potatoes.<br />
13 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 13
Dry land training and Swim Results<br />
Brian Nabeta<br />
CFK Arden Hills Swim<br />
Last Fall in <strong>the</strong> CFKM October 2008 Issue we featured an article from Brian Nabeta <strong>of</strong> CFK Arden Hills Swim<br />
about his goals for <strong>the</strong> team, programming and training. A follow up article was published in <strong>the</strong> February 2009 Issue,<br />
detailing <strong>the</strong> teams accomplishments to date. This is <strong>the</strong> third installment, it has been an amazing and productive<br />
year at Arden Hills.<br />
The school year has ended and all <strong>the</strong> swimmers are now gearing for summer<br />
State Championships, US Open, Long Course Junior Nationals and World Championship<br />
Trials. But, before we go any fur<strong>the</strong>r we just got <strong>the</strong> results to our high school swim season that ended<br />
in <strong>the</strong> middle <strong>of</strong> May. Arden Hills had 7 swimmers attain All-American status for swimming and many <strong>of</strong> <strong>the</strong>m multiple<br />
times in different events.<br />
With seven weeks from <strong>the</strong> Spring Jr. National meet in March I had my work cut out for me to put toge<strong>the</strong>r a training<br />
program that would get <strong>the</strong>m in <strong>the</strong> best shape possible going into <strong>the</strong> high school section championship meet. This<br />
would put <strong>the</strong> training <strong>of</strong> <strong>CrossFit</strong> and <strong>CrossFit</strong>/swim hybrid type <strong>of</strong> training to <strong>the</strong> test. Seven weeks is not a long<br />
time and with high school dual meets every week and SAT and ACT tests on <strong>the</strong> weekend <strong>the</strong>re was not much time<br />
to waste. I had <strong>the</strong> swimmers doing <strong>CrossFit</strong> WODS 4x a week and very high intensity<br />
<strong>CrossFit</strong> swim workouts 3x a week with active recovery technique work on down days. Continued on…..page 15<br />
14 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 14
Dry land training and Swim Results<br />
Brian Nabeta (continued from...page 14)<br />
CFK Arden Hills Swim<br />
The swimmers worked very hard and <strong>the</strong> rewards in <strong>the</strong> end were awesome. It also has been interesting having my<br />
swimmers being recruited by colleges and having <strong>the</strong> coaches ask me what I do to train <strong>the</strong>m. I go in depth <strong>of</strong> what<br />
we do, and <strong>the</strong> college coaches are amazed at <strong>the</strong> amount <strong>of</strong> dry land volume compared to swim volume that we<br />
do.<br />
<strong>CrossFit</strong> has been a great selling point and <strong>the</strong> results show success.<br />
HIGH SCHOOL SWIMMING ALL-AMERICANS:<br />
Nick Johnson 500 FR (1 st ), 200 FR (2 nd ), 400 FR Relay<br />
Automatic All American<br />
500 Freestyle time would put him in <strong>the</strong> top 16 male high school swimmers in <strong>the</strong> country.<br />
Katie Edwards 100 Breast (1 st -section record), 200 IM (2 nd ), 200 Med. Relay<br />
Automatic All American<br />
Michael Franz<br />
500 FR (2 nd ), 200 IM (3 rd ) Automatic All American<br />
Anji Shakya<br />
100 BK (1 st ) Automatic All American, 100 FR (5 th ) Honorable All American<br />
400 FR relay Honorable All American<br />
Cynthia Tsay<br />
100 BK (2 nd ), 50 FR (2 nd ) Automatic All American<br />
Sydney Johansen<br />
Blair Moody<br />
100 BK (3 rd ) Automatic All American, 200 Med Relay Honorable All American<br />
100 BK (4 th ) Honorable All American, 200 Med Relay Automatic All American<br />
Brian Nabeta Head US Swim Coach, Arden Hills Swimming<br />
<strong>CrossFit</strong> Kids Arden Hills<br />
Brian is in his 10 th year as <strong>the</strong> head coach <strong>of</strong> <strong>the</strong> US Swim Team at Arden Hills. He has over 30 years <strong>of</strong> swimming experience<br />
as both a swimmer and coach at <strong>the</strong> US level. He was a National Qualifier for many years in <strong>the</strong> Bay Area. Brian’s coaching<br />
experience includes stints at BYU, San Jose State University, and UC Berkeley. At UC Berkeley he worked under legendary<br />
coach, Nort Thornton for four years. He coached at <strong>the</strong> US l level for Blackhawk Country Club for five years. Before coming to<br />
Arden Hills, Brian was <strong>the</strong> head coach for <strong>the</strong> Berkeley Bears, where in less than four years he doubled <strong>the</strong> team in size and<br />
transformed <strong>the</strong> team as a whole from average age-groupers to National and International competitors earning college scholarships.<br />
Brian has coached swimmers <strong>of</strong> all levels, including Far Western Champions, Western Zone Champions, Junior National<br />
Champions, Senior National Finalist, International Qualifiers, National Jr. Team Members and Olympic Trials Qualifiers.<br />
He is a Level 1 Certified <strong>CrossFit</strong> Trainer and <strong>CrossFit</strong> Kids Trainer.<br />
15 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 15
The Death <strong>of</strong> <strong>the</strong> Three Sport Athlete<br />
Part I<br />
Dr. Darrell White<br />
My younger son Lil’ Bingo, more universally<br />
known as Randy, is not going<br />
to play football this coming Fall.<br />
He suffered a concussion a couple <strong>of</strong><br />
years ago as a freshman, and had ano<strong>the</strong>r<br />
one this Spring playing lacrosse. His parents<br />
have decided that it’s too much <strong>of</strong> a health<br />
risk for him to take to play football this Fall. Unfortunately, but for a very good reason, Randy will <strong>the</strong>refore join <strong>the</strong><br />
ranks <strong>of</strong> kids who are NOT Three-Sport high school athletes. I thought <strong>of</strong> this as I was reading my email and came<br />
across <strong>the</strong> following:<br />
Lacrosse Coach, in a wrap-up email to players and parents: “Make sure you take advantage <strong>of</strong> <strong>the</strong> July Lax camp<br />
list I sent last week.”<br />
Universal response from players and <strong>the</strong>ir parents: “OK! As long as <strong>the</strong>y don’t conflict with football.”<br />
What? Wait! It’s July! The state rules say that football in Ohio can’t start until August 1st. Never mind lacrosse camp,<br />
what about summer jobs? Family vacations? Trips to visit potential colleges choices? Heck, what about marathon<br />
cloud Rorschach Test contests?<br />
I hate to go all “old school” and everything, but remember back in <strong>the</strong> day when it seemed like everyone played everything?<br />
You know, Lance Armstrong (<strong>the</strong> original) All-American Boy kind <strong>of</strong> thing? The boys played some combination<br />
<strong>of</strong> football, basketball, baseball, hockey, or track and <strong>the</strong> girls played field hockey, basketball and s<strong>of</strong>tball. There<br />
was always someone who snuck in a season <strong>of</strong> some individual sport, some tennis or golf or swimming. Soccer and<br />
lacrosse were niche sports that were only played in tiny regional or economic pockets, but even <strong>the</strong> soccer players<br />
and <strong>the</strong> lacrosse players played a couple <strong>of</strong> o<strong>the</strong>r sports, too.<br />
You remember those Three-Sport athletes, too, don’t you? It seems as if <strong>the</strong>y weren’t just athletes. I remember being<br />
in class with kids who would graduate in <strong>the</strong> top 20 in high school who also seemed to be on every team in<br />
school. If you look around today <strong>the</strong>y turned out to be some <strong>of</strong> <strong>the</strong> most successful adults you know. Heck, I think<br />
my Williams friend Paul Bossidy was All-State in Connecticut in football, basketball, AND baseball; my med school<br />
roommate Pat Spafford likewise in Upstate NY.<br />
What happened? Where did <strong>the</strong>y go? Where are <strong>the</strong> Three-Sport athletes <strong>of</strong> today and why aren’t <strong>the</strong>y playing three<br />
sports?<br />
The answer lies in <strong>the</strong> responses to <strong>the</strong> lacrosse coach’s email. In my (not so humble at all) opinion <strong>the</strong> problem lies<br />
not with <strong>the</strong> young athletes but with <strong>the</strong> coaches and parents <strong>of</strong> those athletes. I haven’t seen any evidence that <strong>the</strong><br />
kids <strong>the</strong>mselves are any different today than <strong>the</strong>y were “back in <strong>the</strong> day.” Given <strong>the</strong>ir dru<strong>the</strong>rs I think today’s kids<br />
would choose to play a bunch <strong>of</strong> sports just like Paul and Pat and my sisters Tracey and Kerstin (both multiple sport<br />
All-Staters). No, <strong>the</strong> problem lies with coaches who insist that “<strong>the</strong>ir” athletes devote all <strong>of</strong> <strong>the</strong>ir efforts to that one<br />
and only sport, and it lies with <strong>the</strong> parents who lack <strong>the</strong> gumption to stand up to <strong>the</strong> coaches and say “NO!”<br />
Let me <strong>of</strong>fer an example <strong>of</strong> how this works at <strong>the</strong> highest level <strong>of</strong> high school athletics. There is a Catholic boys’<br />
school here in Cleveland that is noted for both its academic excellence and rigor, as well as for its sterling athletic<br />
record. This school, let’s call it St. Someone, is particularly famous for its longstanding football successes under a<br />
coach who has been <strong>the</strong>re for 2+ decades; let’s call him Coach Win. Coach Win has been subtly and not so subtly<br />
telling his football players that <strong>the</strong>y must play and train for football, and only football, all year Continued on…..page 17<br />
16 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 16
The Death <strong>of</strong> <strong>the</strong> Three Sport Athlete<br />
Dr. Darrell White<br />
Part I (continued from...page 16)<br />
round. Young men are discouraged from playing basketball because it interferes with “voluntary” <strong>of</strong>f-season weight<br />
training (at which attendance is taken and recorded). They are discouraged from playing baseball or lacrosse because<br />
everyone knows that most <strong>of</strong> Coach Win’s football starters run track (which he also happens to coach) in <strong>the</strong><br />
Spring, even if most <strong>of</strong> <strong>the</strong>m never go to any meets.<br />
Not a lot <strong>of</strong> Three-Sport athletes at St. Someone, as you might expect. This despite <strong>the</strong> fact that a huge percentage<br />
<strong>of</strong> <strong>the</strong> best jr. high athletes on one side <strong>of</strong> Cleveland forsake <strong>the</strong>ir public high schools specifically to play sports at<br />
St. Someone. Well, “so what?” you might say. He keeps winning; he must be doing something right. Who cares if<br />
<strong>the</strong> boys don’t play o<strong>the</strong>r sports? And how about all <strong>of</strong> those boys going on to play football in college on scholarships?<br />
Didn’t his way make that possible?<br />
Here’s <strong>the</strong> rub…he should be winning MORE. With all <strong>of</strong> <strong>the</strong> athletes who are drawn to St. Someone he actually<br />
hasn’t won enough. His “way” <strong>of</strong> subtle and not so subtle pressure on <strong>the</strong> boys to play and train for only football has<br />
actually DECREASED <strong>the</strong> pool <strong>of</strong> football players and has contributed to several sub-par seasons in which a mediocre<br />
regular season was followed by an early post-season exit. <strong>Four</strong> years ago <strong>the</strong> Cleveland Plain Dealer’s columnist<br />
(<strong>the</strong> major local paper has columnists for high school football!) lamented <strong>the</strong> premature demise <strong>of</strong> <strong>the</strong> St. Someone<br />
football season after <strong>the</strong> starting QB and running back went down with injuries. In a school where 150 boys<br />
went out for freshman football a lack <strong>of</strong> depth was given as <strong>the</strong> cause! Where were <strong>the</strong> back-ups? Despite a stated<br />
desire to continue playing multiple sports many <strong>of</strong> <strong>the</strong>m felt forced to choose. When told that basketball practice or<br />
a baseball hitting drill were not adequate reasons for missing “voluntary” winter football workouts <strong>the</strong>y chose to drop<br />
football. The following season injuries to a “thin” line resulted in ano<strong>the</strong>r early play<strong>of</strong>f loss. Where were <strong>the</strong> backups?<br />
You guessed it. Playing <strong>the</strong>ir o<strong>the</strong>r sports despite a pr<strong>of</strong>essed love and nostalgia for playing football.<br />
It’s not just happening at St. Someone, ei<strong>the</strong>r. The lacrosse coach quoted above coaches Randy at Suburban High<br />
School which is most notable for its low student participation in sports, and it’s ra<strong>the</strong>r extraordinary mediocrity in all<br />
but <strong>the</strong> “tail that wags <strong>the</strong> dog” sport <strong>of</strong> soccer. Here, too, ra<strong>the</strong>r than reveling in <strong>the</strong> opportunity to have Three-Sport<br />
athletes on <strong>the</strong> football team ,<strong>the</strong> coaches behave in exactly <strong>the</strong> same manner as Coach Win at St. Someone. What<br />
about soccer at Suburban <strong>the</strong>n, where Coach Kick has an equally long run <strong>of</strong> championship teams? Ah, that’s<br />
where <strong>the</strong> o<strong>the</strong>r half <strong>of</strong> <strong>the</strong> problem comes in– <strong>the</strong> athletes’ parents and all <strong>of</strong> those college athletic scholarships that<br />
supposedly are only going to go to <strong>the</strong> athletes who do it Coach Win’s or Coach Kick’s way.<br />
How many times have you talked to someone and asked <strong>the</strong>m why Little Johnny or Little Janey is no longer playing<br />
whatever and heard something like this: “Well, we just think <strong>the</strong> only way Johnny is going to play at <strong>the</strong> next level is<br />
to concentrate on just this one sport now.”? No matter how old Little Johnny might be. As soon as <strong>the</strong>re are tryouts<br />
for a sport, as soon as <strong>the</strong>re is a travel team or developmental team, as soon as <strong>the</strong>re is a coach who will say that<br />
“<strong>the</strong> chances are better” if <strong>the</strong> athlete only plays that sport <strong>the</strong> parents start to see college dollar signs. Heavens,<br />
some <strong>of</strong> <strong>the</strong>m start to talk about pro sports! A good little lacrosse player at Suburban High School did NOT come out<br />
for <strong>the</strong> lacrosse team this year after Coach Kick suggested a local spring Premier soccer program. Funny thing,<br />
though…he failed to make <strong>the</strong> team and lost out on playing lacrosse, too.<br />
Continued on…..page 18<br />
17 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 17
The Death <strong>of</strong> <strong>the</strong> Three Sport Athlete<br />
Part I<br />
Dr. Darrell White<br />
You see, that’s <strong>the</strong> dirty little secret that Coach Kick and Coach Win never let on to. Most <strong>of</strong> <strong>the</strong>se kids are not going<br />
to play <strong>the</strong>ir sport in college, at any level, with or without a scholarship. The odds against <strong>the</strong>m are just too great.<br />
The kids who ARE going to play in college would have played even if <strong>the</strong>y were on one or two or even three o<strong>the</strong>r<br />
teams. In fact, <strong>the</strong>y may have been BETTER in <strong>the</strong>ir primary sport if <strong>the</strong>y had continued to play o<strong>the</strong>r sports, acquiring<br />
additional athletic skills and avoiding over-use injuries and such. Let’s not even bo<strong>the</strong>r to talk about <strong>the</strong> (un-)<br />
likelihood <strong>of</strong> a pro career; <strong>the</strong> numbers are so small and <strong>the</strong> roadblocks so numerous that it is <strong>the</strong> height <strong>of</strong> folly to<br />
even mention making a living at a sport when discussing high school athletes.<br />
So, is it hopeless? Is <strong>the</strong> multi-sport high school athlete as extinct and little-lamented as <strong>the</strong> Dodo bird? Nah, <strong>of</strong><br />
course not. It doesn’t have to be like this. The responsibility and <strong>the</strong> power rests in exactly <strong>the</strong> same place that harbors<br />
<strong>the</strong> problem: in <strong>the</strong> hands <strong>of</strong> <strong>the</strong> coaches and <strong>the</strong> parents. My bro<strong>the</strong>r Randall is raising a son who is a legitimate<br />
Div. I prospect in two sports, lacrosse and hockey. The longer he plays lacrosse <strong>the</strong> smaller <strong>the</strong> chance he has<br />
to play at “<strong>the</strong> next level” because <strong>of</strong> <strong>the</strong> prevailing coaching attitudes <strong>the</strong>re, and yet he plays on. Why? Because<br />
he’s having a ball! Because his Dad (<strong>the</strong> best natural athlete I know, who is an ultra-competitive nut, by <strong>the</strong> way)<br />
thinks that’s just fine. Because both his lacrosse coach and his hockey coach find that multi-sport athletes tend to be<br />
great kids to coach. They seem to have learned a bunch <strong>of</strong> different ways to WIN! For whatever it’s worth my<br />
nephew is presently going over his Div. I lacrosse <strong>of</strong>fers.<br />
I think my nephew’s coaches are somewhat rare, though. Too rare to depend on as <strong>the</strong> solution to this problem. The<br />
self-interest <strong>of</strong> having kids playing only one sport is simply too irresistible for <strong>the</strong>m. No, in <strong>the</strong> end if we are going to<br />
save <strong>the</strong> Three-Sport high school athlete from extinction <strong>the</strong> effort is going to have to come from <strong>the</strong> parents. The<br />
parents <strong>of</strong> our young athletes are going to have to wake up <strong>the</strong> <strong>the</strong> fact that <strong>the</strong>ir true self-interest does NOT lie in<br />
creating a one-sport scholarship athlete because <strong>the</strong>re is simply too much that is beyond <strong>the</strong> ability <strong>of</strong> any parent to<br />
do so.<br />
Parents need to wake up to <strong>the</strong> reality that it is <strong>the</strong>ir job to create this next generation’s Paul Bossidys and Pat Spaffords,<br />
<strong>the</strong> next Tracey Godins and Kerstin Winklers. Those 3-sport athletes tend to do pretty well on <strong>the</strong> playing<br />
fields <strong>of</strong> life.<br />
They tend to be winners.<br />
Darrell White is an eye surgeon in Cleveland. Married to his better 95% Beth, he is also fa<strong>the</strong>r to "The Heir," "Lovely<br />
Daughter," and "Lil' Bingo," all Crossfitters at various times. Darrell is a Level I certified Crossfit trainer who was <strong>the</strong> coauthor<br />
<strong>of</strong> <strong>the</strong> Crossfit Strength Bias program. He is also known by a few as <strong>the</strong> author <strong>of</strong> "Sunday musings." He is featured<br />
on <strong>CrossFit</strong> Radio most recently as a commentator during <strong>the</strong> 2009 <strong>CrossFit</strong> Games.<br />
Darrell's only client is thankfully also being trained by Jeff Martin. Guy named "Bingo"...<br />
18 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 18
Girls and Heroes<br />
Coach Jeff Martin<br />
This feature includes video <strong>of</strong> some <strong>of</strong> our kids doing a <strong>CrossFit</strong> or <strong>CrossFit</strong> Kids Benchmark<br />
“Girls” or “Heroes” workout.<br />
This month we feature a variation <strong>of</strong> <strong>the</strong><br />
Hero Workout “Randy” we call<br />
“Rolling Randy.”<br />
Big Dawgs:<br />
75 Power Snatches, 45-55#<br />
Every time you set <strong>the</strong> bar down do 5 forward rolls<br />
( or 3 front flips )<br />
The Porch:<br />
75 Power Snatches, 25-35#<br />
Every time you set <strong>the</strong> bar down do 5 forward rolls.<br />
Pack:<br />
50 Power Snatches, 10-15#<br />
Every time you set <strong>the</strong> bar down do 3 forward rolls.<br />
Puppies:<br />
35 Power Snatches, pvc-5#<br />
Every time you set <strong>the</strong> bar down do 3 forward rolls.<br />
Our group was scaled as follows as age, form, capacity and intensity dictated.<br />
Keegan, 15 used 75#<br />
Marcos, 15 used 45#<br />
Alyssa, 15 used 45#<br />
Morgan, 14 used 45#<br />
Austin, 12 used 25#<br />
Matt, 13 used 25#<br />
Duncan, 11 used 25#<br />
Jack, 11 used 20#<br />
Justin, 10 used 10#<br />
Video Link Button<br />
www.brandxmartialarts.com/videos/rolingrandy.mov<br />
www.brandxmartialarts.com/videos/rolingrandy.wmv<br />
19 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 19
Building Blocks: A <strong>CrossFit</strong> Kids Advanced Class<br />
Pre Teen & Teen<br />
Coach Jeff Martin<br />
T<br />
Building Blocks:<br />
How to’s on building a <strong>CrossFit</strong> Kids Advanced Class:<br />
This months 30-45 minute class:<br />
Warm up<br />
3 rounds or 5 minutes<br />
Alligator crawl => 2 pull ups => pull over => 50 m sprint<br />
=> lateral shuffle => vault or jump hurdle<br />
Skill work<br />
muscle ups<br />
Workout<br />
Describe <strong>the</strong> workout. Explain <strong>the</strong> movements. Have <strong>the</strong><br />
kids do a few reps <strong>of</strong> each. Make <strong>the</strong> necessary corrections.<br />
AMRAP in 12 Min<br />
3 muscle ups<br />
5 box jumps<br />
7 hang power snatch<br />
The workout should be individually tailored for <strong>the</strong> abilities<br />
and capacities <strong>of</strong> <strong>the</strong> kids in <strong>the</strong> class. Muscle up<br />
progressions can be used, box height and weight scaled<br />
Skill work<br />
muscle ups and handstand holds<br />
(repeating <strong>the</strong> skill work for <strong>the</strong> older kids seems to cement<br />
<strong>the</strong> skill/movement more quickly)<br />
Cooldown<br />
Stretching<br />
20 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 20
Building Blocks: A <strong>CrossFit</strong> Kids Class<br />
Coach Jeff Martin<br />
Building Blocks<br />
How to's on building a <strong>CrossFit</strong> Kids Class:<br />
This months 30-45 minute class:<br />
Warm up<br />
Bear crawl soccer<br />
Skill work<br />
Stink bug and Plank<br />
Workout<br />
Describe <strong>the</strong> workout. Explain <strong>the</strong> movements.<br />
Have <strong>the</strong> kids do a few reps <strong>of</strong><br />
each. Make necessary corrections.<br />
AMRAP in a Given time<br />
50 m run<br />
10 Jump over burpees<br />
5 Pull ups<br />
Time, box jump height and reps can be scaled.<br />
Game<br />
Build and move a fort<br />
21 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 21
Building Blocks: A <strong>CrossFit</strong> Kids PreSchool Class<br />
Coach Jeff Martin and Debbie Rakos<br />
Building Blocks:<br />
How to’s on building a <strong>CrossFit</strong> Preschool Class:<br />
This months 15-20 minute class:<br />
Warm up/Concept development<br />
Agility Ladder Hops => Squat Stance => Lunge to Line<br />
Workout/Skill acquisition<br />
5-8 minutes <strong>of</strong><br />
Throw ball through hoop<br />
3 Squats<br />
1 Skin <strong>the</strong> cat<br />
Game<br />
Swing over <strong>the</strong> lava pit<br />
22 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 22
3 <strong>CrossFit</strong> Kids<br />
Summer WOD’s<br />
Coach Jeff Martin<br />
WOD #1<br />
Mark two spots on wall one low and<br />
one chest high<br />
Big Dawgs<br />
5 rounds<br />
Run 100 M<br />
Kick ten "goals" to <strong>the</strong> low spot<br />
12 Burpees<br />
Throw ten soccer throws to <strong>the</strong> high<br />
spot<br />
12 Pull ups<br />
Pack<br />
3 rounds<br />
Run 50 M<br />
Kick ten goals to <strong>the</strong> low spot<br />
8 Burpees<br />
Throw ten soccer throws to <strong>the</strong> high<br />
spot<br />
8 Beginner Pull ups<br />
WOD #2<br />
Big Dawgs:<br />
21-15-9<br />
Medicine Ball Clean/Wall Ball<br />
(14#)<br />
Pull Ups<br />
The Porch:<br />
15-12-9<br />
Medicine Ball Clean/Wall Ball<br />
(10#)<br />
Pull Ups<br />
Pack:<br />
15-12-9<br />
Medicine Ball Clean/Wall Ball (6-<br />
8#)<br />
Pull Ups (Beginner or Assisted<br />
okay)<br />
Puppies:<br />
15-12-9<br />
Wall Ball (4#)<br />
Pull Ups (Beginner or Assisted<br />
okay)<br />
WOD #3<br />
Big Dawgs:<br />
3 Rounds<br />
20 Sprawls<br />
20 Pull ups<br />
20 Deadlifts (55-65#)<br />
The Porch:<br />
3 Rounds<br />
20 Sprawls<br />
20 Pull ups<br />
20 Deadlifts (35-45#)<br />
Pack:<br />
3 Rounds<br />
15 Sprawls<br />
15 Pull ups (Beginner and Assisted<br />
okay)<br />
15 Kettlebell Deadlifts (15-25#)<br />
Puppies:<br />
3 Rounds<br />
15 Sprawls<br />
15 Pull ups (Beginner and Assisted<br />
okay)<br />
15 Kettlebell Deadlifts (5-10#)<br />
Puppies<br />
3 rounds<br />
Run 50 M<br />
Kick ten goals to <strong>the</strong> low spot<br />
8 Burpees<br />
Throw ten soccer throws to <strong>the</strong> high<br />
spot<br />
8 Assisted Pull ups or Ring rows<br />
David deadlifts back in 2007<br />
23 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 23
The Footie Workout Courtesy <strong>of</strong> <strong>CrossFit</strong> Manchester<br />
http://www.<strong>CrossFit</strong>Manchester.com<br />
T<br />
"Kaka"<br />
Everyone<br />
For time;<br />
200 squats <strong>the</strong>n run one mile.<br />
"Gattuso"<br />
Run 400M<br />
30 deadlift<br />
Run 400M<br />
30 hang squat clean<br />
Run 400M<br />
30 push press<br />
Run 400M<br />
30 front squat<br />
Big Dawgs<br />
45-55# use same bar throughout<br />
Porch<br />
25-35# use same bar throughout<br />
Pack<br />
15#-20 use same bar throughout<br />
Puppies<br />
PVC-10# use same bar throughout<br />
Mark Beck<br />
Mark’s sporting background is in soccer, playing semi-pr<strong>of</strong>essionally for over 10<br />
years. Mark found <strong>CrossFit</strong> in January 2004 and has trained himself, individual clients<br />
and classes using <strong>CrossFit</strong> principles ever since. He was <strong>the</strong> first <strong>of</strong> <strong>the</strong> UK<br />
community to venture to California for a Level I <strong>CrossFit</strong> Certification and has also<br />
become a USA Weightlifting Certified Club Coach under <strong>the</strong> tuition <strong>of</strong> Coach Mike<br />
Burgener. He is a qualified Personal Trainer in <strong>the</strong> UK and has additional qualifications<br />
in Concept 2 Rowing, Speed and Agility Training, Kettlebells, and Soccer<br />
Coaching. His commitment to <strong>CrossFit</strong> is pr<strong>of</strong>ound and he wants to play a leading<br />
role in developing both elite fitness and <strong>the</strong> powerful sense <strong>of</strong> community and support<br />
which define <strong>CrossFit</strong>. Mark is <strong>the</strong> inventor <strong>of</strong> <strong>the</strong> Beck’s Burpee.<br />
Karl Steadman<br />
Hi, my name's Karl and I co-own <strong>CrossFit</strong> Manchester, England. I have been Cross-<br />
Fitting since 2005 and am a Level 2 instructor. I hold qualifications in diverse fields<br />
such as olympic weightlifting and pre-post natal care. My background is in athletics,<br />
but like most English lads, I have played football for many years! I hope you all enjoy<br />
<strong>the</strong> w/o! :)<br />
24 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 24
Games this Month<br />
Seam McCue<br />
Fremont High School<br />
Plank Wars<br />
This game is a fantastic way to practice holding <strong>the</strong> plank in a dynamic<br />
fashion. Two kids face each o<strong>the</strong>r holding <strong>the</strong> plank position. To start <strong>the</strong>y<br />
reach out and clap <strong>the</strong>ir right hands, <strong>the</strong>n left, <strong>the</strong>n right again and begin.<br />
The object is to force your opponent to touch <strong>the</strong> ground with any body<br />
part o<strong>the</strong>r than <strong>the</strong>ir feet or hands. When this happens a player has been<br />
“dropped” and one point is scored. The two players restart immediately<br />
after one has been dropped. They do not need to clap hands before starting<br />
again. The goal is to score as many points as possible in 30 seconds.<br />
Contact may only be made with <strong>the</strong> hands and <strong>the</strong> opponent may only be<br />
touched on <strong>the</strong> elbow, forearm, wrist and hands. Players may move forward,<br />
back and side to side but <strong>the</strong>y must maintain an active plank position. After a round <strong>of</strong> 30 second is complete<br />
have <strong>the</strong> kids find a new partner and go again. Depending on <strong>the</strong> kids, 30 seconds may not be long enough but in<br />
my experience <strong>the</strong> attention level drops <strong>of</strong>f tremendously at this point due to fatigue or lesser ability. Plank Wars<br />
could also be used in a round robin tournament spread out over a couple <strong>of</strong> weeks <strong>of</strong> class. One or two rounds per<br />
class and at <strong>the</strong> end you can write on <strong>the</strong> white board <strong>the</strong> Plank Wars Reigning Champion.<br />
Visit http://fremontpe.blogspot.com/ for more <strong>of</strong> Sean’s great ideas, especially valuable for teachers.<br />
More Games...<br />
Kent & Melissa Wilson<br />
CFK Corona<br />
Deal or no Deal<br />
Hunter<br />
I challenged my kids to come up with a game,,,my favorite to date is "Deal or no<br />
deal." He (Hunter) took 10-12 cones, inside each is a sticky note, 5-6 with 10 burpees,<br />
25 air squats, 20 sit ups etc., <strong>the</strong> o<strong>the</strong>r half has <strong>the</strong> same exercises, but also<br />
says reverse. The cones are set up 1-2 hundred yards away, <strong>the</strong> kids pair up, run<br />
to <strong>the</strong> cones, pick one each and run back to <strong>the</strong> start. Once <strong>the</strong>re <strong>the</strong>y have to say<br />
deal, and look at <strong>the</strong>ir cone, read it and give <strong>the</strong> exercise to <strong>the</strong>ir partner unless it<br />
is reverse and <strong>the</strong>n <strong>the</strong>y have to do <strong>the</strong> exercise. Or <strong>the</strong>y can say no deal, and do<br />
10 push ups. The kids had a blast!!! I told him to date it was <strong>the</strong> best game anyone<br />
had turned into me. He was pretty excited.<br />
Hunter and Sydney <strong>of</strong> CFK<br />
Corona, play deal or no deal<br />
25 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 25
<strong>CrossFit</strong> Kids Community<br />
Cami<br />
Certified <strong>CrossFit</strong> Kids Trainer Bridget Raach<br />
sent this note about one <strong>of</strong> her athletes, Cami.<br />
“Want to let you know that Cami qualified and competed in School Age Nationals in O.<br />
Lifting in GA. SHE WON! She is now <strong>the</strong> champ in girls 53k under 17yrs old. Whoo-hoo!<br />
She matched her training PR's so now has a competition total <strong>of</strong> 100kg (46kg snatch +<br />
54kg C/J).”<br />
Photos are courtesy<br />
TJPhotography<br />
David<br />
<strong>CrossFit</strong> Kids Scottsdale / CFK Trainer Luke Kayyem<br />
My name is David Tousley and I enjoy <strong>CrossFit</strong> Kids because I lose weight and<br />
get to play with my friends. My coach is also fun to play with.<br />
I have learned how to workout and have fun at <strong>the</strong> same time. I have accomplished<br />
learning how to make up workouts for myself and my goal for participating<br />
in <strong>CrossFit</strong> Kids is to lose seven pound before football season starts this year.<br />
Teen Challenge<br />
Keegan Lee Martin<br />
T<br />
Max Rep Back Squat with 65#<br />
Maintaining Good Form,<br />
Correct head and back position with squat depth below parallel<br />
Send pictures or video to mikki@crossfitkids.com<br />
26 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 26
Rowing Workouts<br />
courtesy Chris Kemp <strong>of</strong> <strong>CrossFit</strong> North East England<br />
T<br />
WOD #1<br />
Everyone is a big dawg for this one!!<br />
10 rounds <strong>of</strong> 20 strokes<br />
5 burpees<br />
10 squats<br />
Record total distance covered<br />
WOD #2<br />
Big Dawgs<br />
In 5 minutes row 500m once <strong>the</strong>n<br />
in remaining time take 65- 95lb from <strong>the</strong> ground to overhead<br />
as many times as possible<br />
Photo Courtesy<br />
snakebight.com<br />
Rest 1 minute<br />
In 5 minutes row 500m once <strong>the</strong>n in remaining time do as many muscle<br />
ups as possible<br />
Pack<br />
In 5 minutes row 500m once <strong>the</strong>n in remaining time take 45 - 65lb from<br />
<strong>the</strong> ground to overhead as many times as possible<br />
Rest 1 minute<br />
In 5 minutes row 500m once <strong>the</strong>n in remaining time do as many muscle<br />
up progressions as possible<br />
Chris Kemp Hi, I'm Kempie and I've<br />
been training in one form or ano<strong>the</strong>r<br />
for over 15 years in my native Australia and here<br />
in <strong>the</strong> UK. For <strong>the</strong> last four<br />
I have been lucky enough to make a<br />
living out <strong>of</strong> bringing fitness to o<strong>the</strong>r<br />
people. In my search for more<br />
effective training methods I found<br />
<strong>CrossFit</strong>. After a year or so <strong>of</strong> testing it on<br />
myself and my clients I traveled<br />
to Santa Cruz in California for certification. A short<br />
time <strong>the</strong>reafter I became an<br />
Affiliate and opened<br />
<strong>CrossFit</strong> North East England<br />
http://www.crossfitnor<strong>the</strong>astengland.com.<br />
Puppies<br />
In 5 minutes row 200m once <strong>the</strong>n in remaining time do as many wall ball shots (4-12lb) as possible<br />
Rest 1 minute<br />
In 5 minutes row 200m once <strong>the</strong>n in remaining time do as many pull up progressions as possible<br />
27 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 27
Follow up to last months “Breakfast <strong>of</strong> Champions” Motivating change and School Program Statistics<br />
Dock Daniel <strong>of</strong> Madison County School District<br />
ddaniel@madison-schools.com<br />
From an email to <strong>CrossFit</strong> Kids :<br />
I wanted to send this to Dock, ...What an awesome job he is doing!<br />
I know this may seem pedantic, but it's significant, in my opinion. He didn't have a 13% increase in kids earning an<br />
award, he had an increase <strong>of</strong> over 100%! Yes, <strong>the</strong> increase from 12 to 25% is a difference <strong>of</strong> 13, but it means more<br />
than twice as many kids earned awards and this is born out by <strong>the</strong> number at <strong>the</strong> end <strong>of</strong> his article, which show an<br />
increase from 74 to 153.<br />
Awesome work by Dock and his kids! Keep it up!<br />
Just Back from <strong>the</strong> games and we ran across a great snack for paleo eaters. We tried both <strong>the</strong> coconut<br />
and chocolate versions—just like cookies. Both were VERY popular with our kids. Great as a<br />
snack but a gentle reminder to keep kids from over eating <strong>the</strong>m– <strong>the</strong>y are yummy !<br />
( some agave sugars are included) http://paleotreats.com<br />
<strong>CrossFit</strong> Kids Magazine is an electronically distributed magazine (emailed e-zine) detailing fitness training and coaching with kids,<br />
pre-teens and teens in <strong>the</strong> <strong>CrossFit</strong> method. <strong>CrossFit</strong> Kids Magazine is directed to <strong>the</strong> <strong>CrossFit</strong> Community, coaches, teachers,<br />
homeschoolers, kids and parents who want to work out with <strong>the</strong>ir kids. Features may include monthly workouts, team training, sports<br />
conditioning, self defense information, and articles on related subjects. Focus skills, games, tips for <strong>the</strong> home gym and Affiliates are<br />
also <strong>of</strong>ten included. <strong>CrossFit</strong> Kids may also feature Affiliate Kids programs, and a child or teen in Focus on <strong>CrossFit</strong> Kids and Community.<br />
(Send your info, questions or comments to mikki@crossfitkids.com<br />
Go to www.<strong>CrossFit</strong>Kids.com for a daily workout and don’t forget to post your times!<br />
For subscription information go to <strong>the</strong> <strong>CrossFit</strong> Kids store at www.<strong>CrossFit</strong>Kids.com/index.php/store/<br />
July 15th 2009 Issue 44 Contributors:<br />
Cyndi Rodi, Jeff Martin, Mikki Martin, Nichole DeHart, Debbie Rakos ( www.<strong>CrossFit</strong><strong>Brand</strong>X.com and www.<strong>CrossFit</strong>Kids.com )<br />
Davie Easton ( www.<strong>CrossFit</strong>CS.com ) Chris Kemp ( www.<strong>CrossFit</strong>NorthEastEngland.com )<br />
Karl Steadman and Mark Beck ( www.crossfitmanchester.com )<br />
Dr. Darrell White<br />
Skip Chase <strong>CrossFit</strong> Kids Mt. Baker http://www.mtbakercrossfit.blogspot.com/<br />
Brian Nabeta CFK Arden Hills http://www.cfkahswim.typepad.com/<br />
Michele Vieux <strong>CrossFit</strong> Kids Invictus http://www.crossfitinvictus.com<br />
David <strong>of</strong> CFK Scottsdale http://crossfitscottsdale.com/homeblog/<br />
Keegan Lee Martin <strong>CrossFit</strong> <strong>Brand</strong> X http://www.crossfitbrandx.com<br />
Cami Independent <strong>CrossFit</strong>ter<br />
Sean McCue Fremont High School http://fremontpe.blogspot.com/<br />
Kent & Melissa Wilson and Hunter <strong>of</strong> CFK Corona http://www.crossfitsouthcorona.typepad.com/<br />
Advisors: Lauren Glassman<br />
Editing: Cyndi Rodi Design: Mikki Lee Martin<br />
432 Maple Street Suites 1 & 2 Ramona, Ca. 92065 Phone: 760 788 8091<br />
www.<strong>CrossFit</strong>Kids.com www.<strong>CrossFit</strong><strong>Brand</strong>X.com<br />
Copyright 2009 <strong>CrossFit</strong> KidsTM All Rights Reserved<br />
28 <strong>CrossFit</strong> KidsTM Magazine Issue #44 July 2009 28