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ISSUE TWENTY SEVEN Forging the Future Of Fitness FEBRUARY 15th, 2008<br />

Kids & Weightlifting:<br />

Dispelling <strong>The</strong> Myths<br />

Jeff Martin & Cyndi Rodi<br />

Page 15<br />

Girls & Heroes<br />

“ Dueling Heavy Elizabeth ”<br />

Page 13<br />

<strong>CrossFit</strong> Kids 101<br />

Energy Systems<br />

Page 3<br />

Box <strong>Jump</strong>s<br />

Page 10<br />

Why Games <br />

Page 11<br />

<strong>The</strong> <strong>Precision</strong> <strong>Jump</strong><br />

Jesse Woody of Primal Fitness<br />

Page 7


Contents – February 2008 Volume 3 Issue # 27<br />

Box <strong>Jump</strong>s Page 10<br />

Building Blocks Page 5<br />

A <strong>CrossFit</strong> Kids Class<br />

Coach Jeff Martin<br />

Kid’s & Weightlifting:<br />

Dispelling the Myths<br />

Coach Jeff Martin & Cyndi Rodi<br />

Kid’s Kettlebell WOD<br />

Courtesy CFCentralScotland<br />

Page 15<br />

Page 9<br />

<strong>CrossFit</strong> Kids 101<br />

Page 3<br />

Energy Systems<br />

Cyndi Rodi<br />

Mini Page<br />

Just for Kids<br />

Page 29<br />

Focus on <strong>CrossFit</strong><br />

Kids Community<br />

Courtney D.<br />

Page 28<br />

Rowing Workouts<br />

Courtesy <strong>CrossFit</strong> North East<br />

England<br />

Page 30<br />

Five Box <strong>Jump</strong><br />

WOD’s<br />

Coach Jeff Martin<br />

Page 6<br />

Team Training<br />

Mikki Lee Martin<br />

Page 27<br />

Footie Workouts<br />

Page 26<br />

Teen Challenge<br />

Page 14<br />

Courtesy CFManchester<br />

Handstand Push up on Rings<br />

“Ballack ” “ Wright-Phillips”<br />

Why Games <br />

Page 11<br />

<strong>The</strong> <strong>Precision</strong> <strong>Jump</strong><br />

Page 7<br />

By Cyndi Rodi<br />

Jesse Woody of Primal Fitness<br />

Game of the Month<br />

CF Dragon Tails<br />

Mikki Lee Martin<br />

Girls & Heroes<br />

Kids & Teens do<br />

<strong>CrossFit</strong> Benchmark Workouts<br />

“Dueling Heavy Elizabeth”<br />

Page 14<br />

Page 13<br />

On the Cover: Braxton B. and Jacqueline W. Sprint<br />

Content specifically<br />

directed to the<br />

Teen and Pre Teen<br />

Athlete is marked<br />

T<br />

Workout Face: McKenna R. Tire Flip Races<br />

2


<strong>CrossFit</strong> Kids 101 Energy Systems, Part I by Cyndi Rodi<br />

Subscribe to the <strong>CrossFit</strong> Journal here: https://store.crossfit.com<br />

Energy Systems of the Body: Metabolic Pathways, Part 1<br />

Tuesdays are my weightlifting days. Each week Mikki and I get together and spot one another's lifts, check each<br />

other's form and offer encouragement. Last Tuesday, I felt tired and announced at the beginning of our workout, "I<br />

just don't have any energy." I couldn't have been more wrong.<br />

We often refer to energy as something we either have or do not have. Truth be known, we always have energy in<br />

our bodies. It is not something we lose or gain on a particular day. It is the existence of energy that keeps our bodies<br />

alive. Without it, our cells would die.<br />

To understand this, we must apply the Laws of <strong>The</strong>rmodynamics which are the laws that govern the transfer of energy.<br />

An overly simplistic view of these laws would go as follows:<br />

<strong>The</strong> first law contains the Conservation of Energy principle which states that in a closed system, one that is basically<br />

isolated from interaction with the rest of the universe, energy can neither be created nor destroyed. It can only<br />

change in form. This means the energy our bodies utilize to achieve various survival and life tasks is not something<br />

we expend or consume. Energy dissipates, disbursing to other reactions within the same body where it is recycled.<br />

It is transferred, altered and reused over and over again via chemical reactions within our cells. Since utilizing energy<br />

within the body does not destroy it and the total energy within an organism (like me) remains constant over<br />

time, we might conclude that last Tuesday when I showed up for my lifting day, I certainly should have had energy.<br />

But how do we really know<br />

<strong>The</strong> second Law of <strong>The</strong>rmodynamics states that the transformation of energy inevitably involves increasing levels of<br />

disorder, a.k.a. entropy. If the body's energy systems reach equilibrium, i.e. complete order in which chemicals and<br />

reactions are in balance such that no other reactions can occur, those systems will die. We need our energy systems<br />

to remain unstable in order to continue to function. Controlled chaos is our friend. When discussing energy<br />

systems, we can conclude that as long as disorder prevails, chemical reactions are taking place within the cells and<br />

we can be certain that they will remain alive. In this context, an inactive cell is a dead cell, because it contains no<br />

energy. <strong>The</strong> fact that I was alive-able to stand, walk and talk to Mikki- confirms that, indeed, I did have energy last<br />

Tuesday. In fact, I had several forms of energy systems available to me for use, all of which are powered by a miraculous<br />

compound in the body called adenosine triphosphate, more commonly known as ATP. We will discuss<br />

ATP and its human systems, the metabolic pathways, over the next few months.<br />

continued... page 4<br />

3


<strong>CrossFit</strong> Kids 101 (continued from...page 3)<br />

by Cyndi Rodi<br />

Energy Systems for kids<br />

Sometimes people feel tired. You have probably heard someone say, "I feel like I have no energy." But being<br />

tired is not the same thing as having no energy. Let me explain.<br />

While energy is something that can be found in a lot of places throughout the universe, in the human<br />

body it is found within our many cells. You may have heard of cells. <strong>The</strong>y are the basic units that make<br />

up any living thing, including humans. Our cells and our entire body need this energy to survive.<br />

<strong>The</strong>re are scientific laws that tell us this is true. Scientists have made many important discoveries<br />

through the years. <strong>The</strong>re are certain scientific ideas that have been proven to be true so many times<br />

that we consider them to be fact. That means, for now, we believe we can count on them to always be<br />

true. This is the case with a set of "facts" called the Laws of <strong>The</strong>rmodynamics.<br />

<strong>The</strong> Laws of <strong>The</strong>rmodynamics are very complicated, so it's not important that you understand everything<br />

about them. I certainly don't, but there are two things we need to be aware of. <strong>The</strong> first Law of <strong>The</strong>rmodynamics<br />

tells us that energy is not something we get from eating or sleeping or drinking water, although<br />

these things certainly help our bodies. Energy is produced (made) and recycled (changed and reused)<br />

in the cells of our body. That means all the energy in our cells stays and works there until the cell is<br />

no longer living. It just takes a different form and is used for different<br />

purposes. <strong>The</strong> second law of <strong>The</strong>rmodynamics says that the best<br />

way to change and use energy is with disorder. This is a strange idea<br />

that means it is better for our cells to be messy than to be organized.<br />

Don't you wish your mom would say that about your bedroom<br />

That may not seem like a terribly important fact; except that every<br />

movement we make, everything we need to live, is possible only because<br />

our bodies can change and reuse energy.<br />

<strong>The</strong> bottom line: We all have energy within us. We just need to learn<br />

to use it properly. We'll talk about this over the next few months.<br />

<strong>The</strong>rmodynamic Hero : <strong>The</strong> Human Torch<br />

4


Building Blocks: A <strong>CrossFit</strong> Kids Class<br />

Coach Jeff Martin<br />

This month’s 30-45 minute class:<br />

Warm up<br />

Roving Plank Tag/Squats<br />

Have the kids play roving plank tag. At odd intervals have them jump up and do 5-10 squats.<br />

Skill work<br />

Box <strong>Jump</strong>s<br />

Have the kids line up in front of an appropriate size box, the box should be of a height that all the kids will be able to<br />

jump onto it, we usually recommend starting at 12". One by one have the kids perform 5 reps each of the following<br />

and then move to the end of the line:<br />

Step up/step down<br />

Step up/<strong>Jump</strong> down<br />

Assisted <strong>Jump</strong> up/<strong>Jump</strong> down<br />

<strong>Jump</strong> up/Step down<br />

<strong>Jump</strong> up/ <strong>Jump</strong> down<br />

When all the kids have worked their way through the various types of jumps, allow the kids to try jumping on taller<br />

boxes.<br />

Workout<br />

Describe the workout. Explain the movements. Have the kids do a few reps of<br />

each. Make the necessary corrections. Assign kids to different height boxes<br />

depending on ability.<br />

"<strong>Jump</strong>y Helen"<br />

3 rounds<br />

20 Box <strong>Jump</strong>s<br />

21 Kettlebell Swings<br />

12 Pull ups<br />

(Rounds, kettlebell weight, reps and box height may be reduced or increased<br />

depending on ability/age even within the same class)<br />

Game<br />

<strong>CrossFit</strong> Dragon Tails (See Game Of <strong>The</strong> Month page 14)<br />

5


Five Box <strong>Jump</strong> Workouts<br />

by Coach Jeff Martin<br />

WOD #1<br />

Big Dawgs:<br />

5 rounds<br />

10 Hang Power Snatches, 45#<br />

10 Over Head Squats, 45#<br />

10 Box <strong>Jump</strong>s, 24"<br />

<strong>The</strong> Porch:<br />

5 rounds<br />

10 Hang Power Snatches, 25-35#<br />

10 Over Head Squats, 25-35#<br />

10 Box <strong>Jump</strong>s, 20"<br />

Pack:<br />

3 rounds<br />

10 Hang Power Snatches, 10-15#<br />

10 Over Head Squats, 10-15#<br />

10 Box <strong>Jump</strong>s, 15"<br />

Puppies:<br />

3 rounds<br />

10 Hang Power Snatches, PVC-5#<br />

10 Over Head Squats, PVC-5#<br />

10 Box <strong>Jump</strong>s, 10-12"<br />

WOD #2<br />

Set 3 boxes up in a straight line<br />

Big Dawgs:<br />

24" boxes<br />

5 rounds<br />

10 squats<br />

<strong>Jump</strong> through all three boxes<br />

10 squats<br />

Pack:<br />

15-20" boxes<br />

5 rounds<br />

10 squats<br />

<strong>Jump</strong> through all three boxes<br />

10 squats<br />

Puppies:<br />

12-15" boxes<br />

3 rounds<br />

10 squats<br />

<strong>Jump</strong> through all three boxes<br />

10 squats<br />

WOD #3<br />

Big Dawgs:<br />

5 rounds<br />

20 Wall Ball,14#/8' target<br />

15 Burpees (jumps hand clap above<br />

head)<br />

10 Box <strong>Jump</strong>s, 24"<br />

<strong>The</strong> Porch:<br />

5 rounds<br />

20 Wall Ball,10-12#/8' target<br />

15 Burpees (jumps hand clap above<br />

head)<br />

10 Box <strong>Jump</strong>s, 20"<br />

Pack:<br />

3 rounds<br />

15 Wall Ball,6-8#/6' target<br />

10 Burpees (jumps hand clap above<br />

head)<br />

10 Box <strong>Jump</strong>s, 12-15"<br />

Puppies:<br />

3 rounds<br />

10 Wall Ball,2-4#/6' target<br />

10 Burpees (jumps hand clap above<br />

head)<br />

10 Box <strong>Jump</strong>s, 10-12"<br />

WOD #4<br />

Big Dawgs:<br />

35 three point box jumps, 24"<br />

Porch:<br />

25 three point box jumps, 20"<br />

Pack:<br />

20 three point box jumps, 12-15"<br />

Puppies:<br />

15 three point box jumps, 10-12"<br />

WOD #5<br />

<strong>Jump</strong>in' Mary (submitted by Dan<br />

Colson of <strong>CrossFit</strong> Rockford)<br />

Big Dawgs:<br />

As many rounds as possible in 20<br />

minutes of:<br />

5 Handstand Push ups<br />

10 Box <strong>Jump</strong>s, 24"<br />

15 Pull ups<br />

Porch:<br />

As many rounds as possible in 15<br />

minutes of:<br />

5 Barrier Assisted Handstand Push<br />

ups<br />

10 Box <strong>Jump</strong>s, 20"<br />

15 Pull ups<br />

Pack:<br />

As many rounds as possible in 12<br />

minutes of:<br />

3 Handstand Push ups, Bridged on<br />

feet<br />

6 Box <strong>Jump</strong>s, 15"<br />

9 Pull ups (Beginner or assisted)<br />

Puppies:<br />

As many rounds as possible in 20<br />

minutes of:<br />

3 Handstand Push ups, Bridged on<br />

knees<br />

6 Box <strong>Jump</strong>s, 10-12"<br />

9 Pull ups (Beginner or assisted<br />

6


<strong>The</strong> <strong>Precision</strong> <strong>Jump</strong><br />

by Jesse Woody<br />

Childhood, and especially early childhood, is one of the most important times to begin working on developing balance,<br />

coordination and agility. <strong>The</strong> adaptations available to kids in these avenues can be simply amazing. One of<br />

the most fun techniques that we incorporate into our workouts at Primal Fitness is a basic Parkour technique called<br />

the precision jump. A very simple movement, it's an amazing trainer of these qualities as well as commitment and<br />

confidence. <strong>The</strong> tools used to train it are simple and easy to make, and do a very good job of minimizing any inherent<br />

risk involved in the movement. To top it all off, it adds an extra level of fun and excitement to any workout lacking<br />

this essential component of movement.<br />

<strong>The</strong> first step is to build at least one pair of precision trainers from 2x4's. <strong>The</strong> construction is basic, and we have<br />

some in-depth instructions on the American Parkour website.<br />

http://www.americanparkour.com/content/view/890/317/<br />

Once you've built the trainers, it's time to gradually work up to the precision jump. We begin with the obvious foundation<br />

of a perfect squat, which is essential for proper landing mechanics. Once your trainees have picked up the squat<br />

form, begin by stepping onto the precision trainer, working on control and balance. As you step off and back onto the<br />

trainer, vary your methods, moving back a bit, jumping with two feet, turning around or standing on one foot. This<br />

allows the trainee to become familiar with the nature of the trainers, their footwear, and their own sense of balance.<br />

Now would be the time to cover basic broad jumping form, making sure that a narrower jumping position is assumed<br />

with the feet for the start, and that the trainee reaches for the landing and pulls themselves down into the squat to<br />

maximize tension and minimize impact. (see <strong>CrossFit</strong> Journal November 2006 )<br />

Tyler and Conner S. of Primal Fitness demonstrate the <strong>Precision</strong> <strong>Jump</strong><br />

continued... page 8<br />

Jesse is the head trainer for <strong>CrossFit</strong> training at www.primal-fitness.com in Washington DC. Jesse is certified as<br />

both a Crossfit Level III instructor as well as a group fitness instructor through the American Council on Exercise .<br />

He has 7 years experience in strength and conditioning and was co-founder of AmericanParkour.com. He lives in<br />

Silver Spring, Maryland with his wife Emmie and his two kids, Cassidy and Miles.<br />

7


<strong>The</strong> <strong>Precision</strong> <strong>Jump</strong><br />

by Jesse Woody<br />

When they become comfortable enough to perform a twofooted<br />

take-off and landing, you can begin to move between<br />

two separate trainers, focusing on a coordinated twofooted<br />

take-off, a smooth landing, balancing, turning around<br />

and jumping back to the start. This is an excellent movement<br />

to add to any conditioning workout, as it can turn a<br />

couple of normal functional strength exercises into pieces<br />

of a simple obstacle course, creating some interesting adaptations<br />

when switching between modalities. One of my<br />

favorites is the following quick triplet:<br />

Burpee x 10<br />

<strong>Precision</strong> <strong>Jump</strong> x 10<br />

Pull-Up x 10<br />

This is simple and effective, you can either perform it<br />

for a set number of rounds or with a running clock for<br />

total rounds. In this context, only precision jumps<br />

landed with perfect control and with little impact count.<br />

Focus on excellent form first!<br />

Most of the very common problems with controlling the<br />

precision can be fixed by focusing on pulling down into a<br />

balanced, deep squat during the landing, lowering the center<br />

of gravity and retaining control when your weight happens<br />

to shift too far forward or back. With very few exceptions,<br />

a quieter landing is a safer landing, so focus on ninjalike<br />

silence!<br />

Good luck, and have fun with the many combinations to<br />

which this movement lends itself!<br />

8


Kid’s Kettlebell Workout<br />

Courtesy CF Central Scotland<br />

T<br />

Big Dawgs<br />

As many rounds in 4 minutes of<br />

5 KB snatch right hand / left hand<br />

10 KB swing<br />

10 squats<br />

Use 12-16 kg KB<br />

Aim to get as many rounds in the 4 minutes<br />

as possible,<br />

rest for 1 min<br />

repeat 5 times<br />

Pack<br />

Same reps as above, but repeat 4 times<br />

Use 8 kg KB<br />

Puppies<br />

5 KB snatch right hand / left hand<br />

5 KB swings<br />

5 squats<br />

Use 4kg KB<br />

Aim to get as many rounds in the 3 minutes<br />

as possible,<br />

rest for 1 min<br />

repeat 3 times<br />

Davie Easton<br />

David Easton is the man behind <strong>CrossFit</strong> Central Scotland www.crossfitcs.com. After gaining a Higher National Diploma<br />

in Fitness, Health and Exercise in 2003 he started working in the gym industry. After many years of following the usual<br />

exercise routines that are found in almost every gym the world over, he stumbled across www.<strong>CrossFit</strong>.com back in late<br />

2004. Since that time he has gained the following accreditations: Scotland’s first <strong>CrossFit</strong> Certified instructor, Qualified<br />

British Weight Lifting Association Olympic lifting instructor, "U.K.K.A kettlebell instructor" (UKKA = United Kingdom<br />

Kettlebell Association). He recently became the U.K.K.A 25kilo champion in the 25kg class and throwing. Davie coached<br />

at <strong>CrossFit</strong> London’s Body Weight Seminar in 2005 and <strong>The</strong> BIG London <strong>CrossFit</strong> Seminar in April 2006 along with<br />

<strong>CrossFit</strong> Coach, Jeff Martin. <strong>The</strong> same month he opened <strong>CrossFit</strong> Central Scotland and is now offering <strong>CrossFit</strong> personal<br />

training and classes in his <strong>CrossFit</strong> gym based in Motherwell .<br />

As well as receiving his certification in San Diego, California, David also regularly travels to train with other <strong>CrossFit</strong>ters<br />

across the UK including London, Manchester and Inverness.<br />

9


Box <strong>Jump</strong>s<br />

Coach Jeff Martin<br />

Box jumps are a great tool to use with the kids. For some reason almost every kid<br />

loves to jump on the boxes. Anytime the kids are working out and don't know it, we'll<br />

take it. Box jumps are a good sub for running, they can be a stand alone workout on<br />

their own, they can be scaled in numerous way, and as we say in the <strong>CrossFit</strong> Kids<br />

Cert. they help bank bone for kids in the future.<br />

When daylight hours are short, in colder climates, or in industrial areas where traffic<br />

is high, parents, teachers, coaches, and affiliates running <strong>CrossFit</strong> Kids programs<br />

might not want their kids running outside. Box <strong>Jump</strong>s can be substituted for the standard<br />

run. <strong>CrossFit</strong> Kids has posted several workouts such as "<strong>Jump</strong>y Helen" where<br />

this has been done. For Big Dawgs we usually sub 25 box jumps for every minute<br />

of running, Pack about 15 and puppies 10. More reps means more work is being<br />

done and is of course more difficult.<br />

Box jumps can be scaled in by number of repetitions, box height and type. <strong>The</strong><br />

height of the box can be scaled up or down according to ability. Our puppies often use a 12" box while our Franken-<br />

Fitters, kids who have grown up <strong>CrossFit</strong>ting, often employee 40" boxes in their workouts and test themselves on<br />

bigger and badder boxes. A taller box requires the child or young adult to move their body a longer distance and all<br />

else being equal is more work.<br />

As we have shown scaling can be done by reps, and size, they can also be scaled by type. Below are a couple<br />

ways box jumps can be modified to fit the different abilities of kids:<br />

Step up/ Step down<br />

<strong>Jump</strong> up/Step down<br />

<strong>Jump</strong> up/<strong>Jump</strong> down<br />

<strong>The</strong> different types of box jumps allow the same amount of work to be done (mass and distance remain constant)<br />

but power which is time dependent is different, due to faster cycle time.<br />

We can also modify the work being done by assisting the children in the jump. <strong>The</strong> assist can be as little as holding<br />

a support as they acquire the confidence to make their first few jumps, to actually holding them and helping them<br />

jump.<br />

<strong>The</strong> accompanying video shows the different Box jump variations, as well as some interesting ways to use multiple<br />

boxes and jumping patterns.<br />

Video Link Button<br />

URL: http://www.brandxmartialarts.com/videos/boxjumps.wmv<br />

10


Why Games <br />

by Cyndi Rodi<br />

Games are an integral part of <strong>CrossFit</strong> Kids programming.<br />

Our kids look with anticipation toward the last minutes of class when they can relax<br />

and enjoy time with friends. Little do they know the careful planning that goes<br />

into creating and implementing those games for the purpose of ingraining positive<br />

beliefs and furthering the concept of lifelong fitness.<br />

<strong>CrossFit</strong> Kids Games are fun, and what kid doesn't like to have fun If it's not fun,<br />

it goes out the window. Our barometer for fun is the kids. <strong>The</strong>y let us know right<br />

away (in no uncertain terms) if they're not enjoying themselves. Interestingly, we<br />

often observe that when we trainers are watching the game unfold and thinking<br />

how chaotic it seems, the kids appear to be having the most fun. We "tweak" or<br />

throw out games only when there is a safety issue, no observable benefits are<br />

taking place or the kids seem bored.<br />

Dewey H. Relay Races<br />

<strong>CrossFit</strong> Kids games offer an incentive for kids to successfully complete the focus<br />

work and WOD in a timely manner in order to get to the coveted "fun." We have seen children stay on task and/or<br />

refocus so they can finish their workouts and start the game. Gently reminding the kids they need to diligently work<br />

so we have time for the game can ramp up their efforts. Insisting on good form, with the game as the reward, is often<br />

more effective than trainer praise, though we prefer to use both.<br />

<strong>CrossFit</strong> Kids games are "efficacious and efficient" (sound familiar), in that trainers are able to covertly reinforce<br />

concepts, improve body control and further present fitness as an interesting and immensely enjoyable lifelong pursuit.<br />

As someone said, "the kids do the exercise so they can get to the game…where they exercise some more."<br />

Moreso than any part of <strong>CrossFit</strong> Kids, games demonstrate the way in which we carefully present the "work" in a<br />

fantastically appealing package. All the <strong>CrossFit</strong> goals mean nothing to our kids unless we can show them how to<br />

attain them while having a great time.<br />

<strong>CrossFit</strong> Kids games teach kids the value of fair play and teamwork. Whether performing as an individual or as part<br />

of a larger team, games help our kids to recognize that personal integrity and a sense of fair play are more important<br />

than a "W" in the win column. We don't believe that everyone should win. We teach our kids that a job well done has<br />

its own rewards and congratulating a friend for an exemplary performance is a privilege.<br />

What makes a game a <strong>CrossFit</strong> Kids game<br />

Pretty much any game you can remember from your childhood or invent in your own gym or garage can become a<br />

continued... page 12<br />

11


Why Games (continued from page 11)<br />

by Cyndi Rodi<br />

<strong>CrossFit</strong> Kids game. <strong>The</strong>re a three main criterion. Is it safe Is it fun And is it reinforcing lifelong functional fitness<br />

<strong>The</strong> kids should be relaxed and enthusiastic (even the fiercest competitor can't help but break into a smile over a<br />

well thrown dodgeball) and continuously moving, no standing around. Yes, there can be lines in which the kids take<br />

turns. Yes, there can be brief periods of down time, such as "frozen" in freeze tag or sitting out after being eliminated<br />

from musical medicine balls. <strong>The</strong> main consideration is to keep them consistently in motion. If we feel the<br />

game is becoming sluggish, we yell "freeze" and have the kids perform squats, tuck jumps, plank holds, or sit ups<br />

for a period of time…anything that will get the kids moving. Design the games to include one or more exercise<br />

movements so the kids are receiving an additional training benefit.<br />

Use the games to further ingrain proper technique. This is a great time to get more reps out of them without the<br />

clock or the numbers hanging over their heads. Though the instruction is low key, it is entirely reasonable to continue<br />

to cue and correct during a <strong>CrossFit</strong> Kids game. Just remember to maintain "fun" as the primary goal.<br />

Games are an invaluable part of <strong>CrossFit</strong> Kids programming. At the beginning of each class, our kids gather around<br />

the white board where the plan for that day has been recorded for review and consideration. Focus work, WOD's<br />

and warm-ups are written and discussed before the kids begin to move. Yet, the most common topic of discussion is<br />

always, "What is (insert game of the day)" <strong>The</strong> level of enthusiasm and camaraderie created by a simple ten minute<br />

game solidifies friendships and ensures our kids will be back for the next gathering of <strong>CrossFit</strong> Kids.<br />

Kids are as capable as adults of working hard and taking responsibility<br />

for their health. However, it takes a unique and playful approach<br />

to appeal to them. <strong>CrossFit</strong> Kids games are a uniquely efficient<br />

way to engage kids in exercise and teach them the value of<br />

healthful pursuits. <strong>CrossFit</strong> games offer a delightful way to help our<br />

kids discover the joy of physical fitness.<br />

12


Girls & Heroes<br />

Coach Jeff Martin<br />

This feature includes video of some of our kids doing a <strong>CrossFit</strong> Benchmark<br />

“Girls” or “Heroes” workout. This month we feature David S.17 and Connor M. 16<br />

doing their best with a heavy version of “Elizabeth”.<br />

Dueling Heavy Elizabeth<br />

21-15-9<br />

155# Power Cleans<br />

Muscle ups<br />

Video Link Button<br />

URL: http://www.brandxmartialarts.com/videos/duelingliz.wmv<br />

13


Teen Challenge<br />

Handstand Pushups on Rings, with or<br />

without support.<br />

You need a spotter for this one.<br />

Send time, results and pictures if you have them to:<br />

customerservice.crossfitkids@gmail.com<br />

T<br />

Game of the Month<br />

by Mikki Lee Martin<br />

<strong>CrossFit</strong> Dragon Tails<br />

Play Area<br />

Mark off a play area, about 30’ x 30’ and a “No tail” / exercise area about 10’ x 15’<br />

Equipment Needed<br />

Provide each player with a “Tail “ to tuck into the back of their waistband.<br />

(plastic flags, t shirts, paper towels, high top socks)<br />

Play<br />

Players play tag (“every man for himself” style) trying to remove the other players tails. When a players tail is pulled<br />

he goes to the “no tail” exercise area to perform the required exercise before re-entering the game.<br />

Exercises can be rotated every 2-3 minutes. Trainer simply calls out the change.<br />

10 burpees, or 20 tuck jumps, 10 pull-ups or 15 squats etc.<br />

14


Weightlifting & Kids: Dispelling the Myths<br />

Coach Jeff Martin & Cyndi Rodi<br />

Common knowledge is sometimes neither accurate nor helpful. Case in point, the pervasive misconceptions<br />

and mythology pertaining to kids and weightlifting that have swirled around the health and fitness communities.<br />

For years, the ominous warning, "it is not safe for kids to lift weights" has been spoken with authority and<br />

rarely challenged. <strong>The</strong> customary rationale behind this point of view has been that lifting will hurt their growth plates.<br />

To hear the naysayers tell it, kids who lift weights are going to grow up to become misshapen dwarves.<br />

This has not been our experience at <strong>CrossFit</strong> Kids HQ. Nor is it what is being reported by <strong>CrossFit</strong> Kids programs<br />

around the world. Looking at the active kids we are raising and training, we see the opposite effect. We see strong,<br />

lean, healthy kids, standouts in PE who are able to adapt to a wide range of sports. Okay, some of them around<br />

here may be short, but that is due to genetics, not weightlifting.<br />

What is a Growth Plate and Why Should We Worry<br />

A growth plate, also known as the epiphyseal plate or physis, is an area of developing tissue located near the ends<br />

of long bones in children and teens. Each long bone has at least two growth plates located<br />

at each end "between the widened part of the shaft of the bone (the metaphysis)<br />

and the end of the bone (the epiphysis)" (1). It is at these ends that growth takes place.<br />

Growth plates are weaker than the ligaments and tendons which connect the bones to<br />

one another, and as such are extremely vulnerable. "<strong>The</strong> energy-absorbing capability of<br />

the growth plate is lower than that of bone, ligament, or tendon, which explains why the<br />

open growth plate is the preferential site for failure when the joint is injured" (7). Trauma to the joint is more likely to<br />

cause a growth plate fracture than injury to the bone or connective tissue. Because "the growth plate is the last portion<br />

of the bone to harden (ossify)" (1), damage to this soft tissue is always a concern in the event of impact and/or<br />

trauma.<br />

Several factors determine the prognosis of a growth plate injury. Severe injuries that cause the cessation of blood<br />

flow to the end of the bone can stunt growth. A shattered or crushed growth plate increases the likelihood that abnormal<br />

growth will occur resulting in a shortened or deformed limb, and infection is always a risk when open wounds<br />

are present. <strong>The</strong> age of the child plays a key role since "younger bones have a greater ability to remodel" (9). This is<br />

why an adolescent who is near the end of the growth phase is at greater risk for long-term problems. Finally, the<br />

location of the injury and its type (classified by such factors as blood supply, nerve damage and degree of separation)<br />

determine the ability of the body to heal itself. <strong>The</strong> presence of rapid growth means the bones of children heal<br />

faster than those of adults. If not promptly and properly treated, a growth plate injury can lead to lifelong difficulties<br />

created by abnormalities in bone development. Clearly this gives us reason to pause when considering loading our<br />

children and adolescents with weights.<br />

This may account for past assumptions and attitudes regarding weightlifting and kids. In continued... page 16<br />

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Weightlifting & Kids: Dispelling the Myths (continued from page ...15)<br />

Coach Jeff Martin & Cyndi Rodi<br />

1983, the American Academy of Pediatrics published a position statement which concluded that weightlifting should<br />

be avoided by preadolescents due to its high injury rate. This opinion was reinforced in a paper published by Sewell<br />

and Micheli (1986) in the Journal of Pediatric Orthopedics. Despite a later paper by Micheli (1988) that reversed<br />

his stance regarding preadolescent weight training, the earlier publication continued to influence perceptions<br />

and beliefs. A second American Academy of Pediatrics position paper was published in 1990 which added<br />

prohibitive language for adolescents in weight training, stating that, "Unless good data becomes available that demonstrate<br />

safety, children and adolescents should avoid the practice of weight lifting, power lifting, and body building…"<br />

(12). Such policies resounded through the medical and fitness communities and set the tone for subsequent<br />

studies and publications for many years. Unfortunately these men and women were forwarding bad policy based on<br />

erroneous and unfounded assumptions.<br />

Anecdotal Observations<br />

<strong>CrossFit</strong> Kids have soundly demonstrated this position is a fallacy. Our kids routinely lift weights and have experienced<br />

none of the injuries or negative effects historically attributed to childhood and adolescent weightlifting.<br />

Connor is sixteen and has been <strong>CrossFit</strong>ting for four years. During this period of time, he has progressed from working<br />

movements with PVC to lifting numbers that grown men envy. He has had no broken bones, regularly spars full<br />

contact and has been competing in varsity high school wrestling since his freshman year. Connor is a fierce competitor<br />

who aggressively works to achieve his many goals and holds the record at <strong>Brand</strong> X for several benchmark<br />

workouts. No evidence of injury in him.<br />

Keegan is fourteen and has been <strong>CrossFit</strong>ting twice a week for three<br />

years. He is a top-notch soccer player who has been recruited to play for<br />

older intra teams, and he is an accomplished climber whose advice on "the<br />

wall" is sought by kids and adults alike. Keegan is routinely one of the fastest<br />

players on his soccer team and possesses the stamina to play hard into<br />

the final minutes of the game. In the past year, Keegan has been able to<br />

up the ante on his weightlifting regimen and has achieved several body<br />

weight and over-body weight lifts with no injury or growth issues.<br />

David is seventeen and is the quintessential athlete. He is a talented soccer<br />

player who was invited to play soccer overseas and on the La Jolla<br />

Nomads in southern California. As a freshman in high school, he lettered in<br />

3 sports. He has been training with Connor from the beginning, four years<br />

ago. David has made remarkable strides that are the combined result of his<br />

natural athletic talent and his incredible work ethic. He routinely challenges<br />

Keegan M. 14 deadlifts<br />

himself and has come to embody the promised potential of the <strong>CrossFit</strong> method. Through continued... page 17<br />

16


Weightlifting & Kids: Dispelling the Myths (continued from page ...16)<br />

Coach Jeff Martin & Cyndi Rodi<br />

it all, David has remained free of injury and continued to grow in a normal manner.<br />

Each of these young men competed in the 2007 <strong>CrossFit</strong> Games. Though <strong>CrossFit</strong> Kids does not recommend or<br />

condone max efforts for the majority of children and teens, we felt it was both safe and appropriate to allow them to<br />

participate in the <strong>CrossFit</strong> Total due to their lengthy <strong>CrossFit</strong> histories and carefully supervised training protocols. In<br />

addition, all three boys were exhibiting secondary sex characteristics associated with increasing testosterone production,<br />

a benchmark for gradually shifting to maximum lifts. Prior to making the decision to allow them to train and<br />

compete at this level, we had taken great pains to scour the current literature to determine the legitimacy of claims<br />

that adolescents are at greater risk for growth plate injury. We found no data to support such claims. In fact there is<br />

evidence that one-rep max lifts are safe IF (and it's a big if) the teen has demonstrated a mastery of the technique.<br />

All three of these athletes had been participating in <strong>CrossFit</strong> since their preadolescent years and demonstrated the<br />

knowledge and skills necessary to compete. Each had a fantastic showing at <strong>The</strong> Games while incurring no injuries<br />

or physical problems as a result of their participation.<br />

This makes for a great story, and we are very proud of their efforts. However, the truth of the matter is, even if we<br />

hadn't allowed these young men to compete at such a level,<br />

they would still have been lifting on a regular basis. Kids are<br />

exposed to lifting whether they like or not.<br />

Duncan is nine and has been <strong>CrossFit</strong>ting for 3 years. He<br />

lifts weights in <strong>CrossFit</strong> Kids classes but, more importantly,<br />

he lifts in his daily life. Every day, Duncan has to lug his tenpound<br />

backpack to school. In the process he performs multiple<br />

lifts and strength movements. He lifts it from the floor<br />

(deadlift), carries it on his back, picks up the things that drop<br />

Duncan M. 9 Push Presses a 15 # Bar during FGB<br />

out of it onto the ground (lunge/squat), climbs into the truck<br />

with it on his back (weighted pull up) and delivers it safely to his classroom. When he returns home in the afternoon,<br />

he stows his backpack on the counter by overhead pressing/push pressing it into place. He routinely lifts half his<br />

body weight as a course of his normal activities and continues to move his limbs unimpeded by growth plate problems.<br />

<strong>The</strong> same experiences are true for most kids. Girls and boys alike encounter daily experiences that dictate their participation<br />

in unsupervised weight training. It is not possible to get through life without performing some sort of lifting.<br />

This is why we decided several years ago to teach our kids to properly and safely perform lift movements. In the true<br />

spirit of <strong>CrossFit</strong>, our goal was to simply give the kids the skills they required to meet the demands of daily life and to<br />

improve their health and fitness. <strong>The</strong> added benefit was the phenomenal gains our <strong>CrossFit</strong> Kids began to make,<br />

growth plate injury free since our inaugural workout nearly three years ago.<br />

continued... page 18<br />

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Weightlifting & Kids: Dispelling the Myths (continued from page ...17)<br />

Coach Jeff Martin & Cyndi Rodi<br />

Our kids are testimony that weightlifting is a safe and positive activity for kids. Not only are we seeing injury free<br />

strength gains and increased coordination. We are witnessing perceptual changes in what they believe about themselves<br />

and their abilities. <strong>The</strong>se things didn't happen by chance. We<br />

have taken great pains to design a program that is safe and effective.<br />

Each child or teen has been carefully supervised and trained. Each one<br />

has been treated as an individual, their strengths and special needs<br />

considered and addressed. As a result, their individual stories are<br />

uniquely compelling.<br />

Justin is 9 years old and has been <strong>CrossFit</strong>ting for 3 years. Justin came<br />

to us shy and lacking confidence. He was physically capable but afraid<br />

Justin R. 9 Practicing 15# Barbell<br />

to risk looking silly. We brought Justin along slowly, helping him to recognize<br />

his potential. Justin has gone from using PVC pipe to low weight dumbbells and<br />

barbells, each step made only after demonstrating a solid understanding of technique. He<br />

recently completed a set of 45 beautiful hang squat cleans with a 15# bar. Justin has sustained<br />

no injuries as a result of his lifting efforts.<br />

Darby is a 12 year-old female who has always worked hard but came to us with profound<br />

flexibility issues. We spent time working individually with her, performing a number of drills<br />

to help her improve in this area. Darby participated in the 2007 Fight Gone Bad benefit at<br />

the "C" level which required her to perform the push press and sumo deadlift highpull with<br />

a 35# bar. Darby accumulated 203 points in FGB and has not demonstrated any pain or<br />

injury from these or her other weightlifting efforts.<br />

Darby T. 12 warming up<br />

for some dumb bell<br />

Delaney is 9 years old and has, from the beginning, demonstrated a penchant for detail.<br />

swings<br />

Her movements are often flawless, and her efforts have been impressive. Delaney attended<br />

Coach Burgerner's Olympic Lifting Certification at the age of seven. Our efforts with Delaney have been to<br />

keep her enthused and continually challenging herself. Delaney is a healthy, injury free <strong>CrossFit</strong>ter.<br />

McKenna is 7 years old and, like all these kids, has been with us from the beginning. Always devoted to <strong>CrossFit</strong><br />

Kids, McKenna has only recently begun to demonstrate the physical and emotional maturity to move beyond PVC or<br />

low-weight dumbbells to actually perform slightly higher weighted movements. McKenna has had to weather the<br />

storm of watching her older peers achieve beyond her abilities and is gradually finding her own path. She is currently<br />

using eight to fifteen pound bars and dumbbells and a 12 kilogram kettlebell. McKenna is injury free and, in<br />

fact, is much taller than many of the older kids.<br />

continued... page 19<br />

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Weightlifting & Kids: Dispelling the Myths (continued from page ...18) Coach Jeff Martin & Cyndi Rodi<br />

Courtney is 10 years old and has been a <strong>CrossFit</strong>ter for two years. She is bold and fearless, willing to challenge<br />

boys and adults alike. We immediately realized Courtney's potential but knew we needed to temper her enthusiasm<br />

with realistic expectations. Courtney worked with the kids' class for a number of months until we felt confident her<br />

technique was proficient. We then moved her to the advanced kids' class where we continue to hone her lifting skills<br />

and monitor her maturity. By her last summer break, we felt comfortable giving Courtney permission to workout beside<br />

her parents in adult classes. Courtney has become a top performer at <strong>Brand</strong> X. She recently completed<br />

"Jackie" in record time, then went on to participate in a weekend soccer tournament. No injuries here.<br />

All our kids regularly appear in the <strong>CrossFit</strong> Kids Magazine and on our website demonstrating proper form and recording<br />

stellar efforts in weightlifting and other strength training. We regularly include<br />

videos on the <strong>CrossFit</strong> Kids website of children ranging in age from four to<br />

eighteen performing weighted movements; thrusters, shoulder presses, cleans,<br />

etc. Each of these was sent to us by proud parents who are willingly subjecting<br />

their children to this type of training. Is there simply an abundance of "bad" parents<br />

Delaney 9<br />

Push<br />

in the <strong>CrossFit</strong> community Or is it possible that weight training does not pose a<br />

Presses a<br />

danger to children and teens Significantly, none of the kids in these videos show<br />

15 #<br />

Barbell<br />

signs of abnormal growth patterns or obvious injuries.<br />

during<br />

FGB<br />

As parents, we want what is best for our kids, and we take our roles as trainers<br />

and programmers very seriously. Of course we don't want to encourage something<br />

that could potentially harm the development of any child. So in spite of anecdotal<br />

evidence to the contrary, we were compelled to ask the question, "Is it true that<br />

kids who lift weights have a disproportionate amount of growth plate injuries compared<br />

to the rest of the population"<br />

Looking for Empirical Data<br />

<strong>CrossFit</strong> defines a successful program as one that "works." Is it safe Is it efficient Is it efficacious <strong>The</strong> answers to<br />

these questions are empirically derived using "measurable, observable, repeatable facts, i.e., data" (17). Our laboratories<br />

are <strong>CrossFit</strong> boxes around the world that test and retest, try and try the various facets of the program. That<br />

which consistently produces the desired results is chronicled and shared with the greater community; that which<br />

doesn't goes the way of the dinosaur. It is a scientific system that has been proven time and again. To paraphrase<br />

Coach Glassman, we simply don't need men in lab coats to tell us our methodology is sound or our results statistically<br />

significant.<br />

This does not, however, preclude the careful review of available peer reviewed data. Upon considering the role of<br />

weightlifting in <strong>CrossFit</strong> Kids, we felt it prudent to investigate the literature of the scientific community to determine if<br />

they, too, supported our assertion that weightlifting for kids is, indeed, safe. We searched<br />

continued... page 20<br />

19


Weightlifting & Kids: Dispelling the Myths (continued from page ...19)<br />

Coach Jeff Martin & Cyndi Rodi<br />

numerous peer reviewed journals, and our efforts to clarify the role of weightlifting in growth plate injuries yielded no<br />

evidence to support previous claims. In fact we found a mound of evidence that challenges and disproves the once<br />

commonly-held beliefs about kids and weightlifting. A host of articles generated by the scientific community fail to<br />

mention weightlifting as a cause of growth plate injuries and, in fact, clearly state that strength training is safe and<br />

beneficial for children and teens.<br />

Strength training has been found to be an important part of fitness training for children and teens, contributing to improvements<br />

in multiple aspects of health and life. <strong>The</strong>re has been much discussion about the ability of children to<br />

improve strength and enhance muscular development. Critics believe a lack of testosterone renders weight training<br />

with children useless. This is a ridiculous notion. <strong>The</strong>re are a plethora of studies which document impressive<br />

strength gains and increases in muscle mass via weight training in both women and the elderly, two populations that<br />

are not known for their high testosterone levels. Dr. Avery Faigenbaum (et al.), one of the foremost experts on<br />

strength training with kids, has published numerous articles that "have revealed significant increases in muscle<br />

strength and mass in preadolescent boys and girls" (13), and similar findings were reported by other researchers as<br />

early as the mid-1980's (15).<br />

Beyond the benefits of strength gains and enhanced muscle mass, "Reports indicate that youth resistance training<br />

may improve motor performance skills, may reduce injuries in sports and recreational activities, and may favorably<br />

alter selected anatomic and psychosocial parameters." In 2005, a study was presented<br />

to the American College of Sports Medicine (ACSM) which offered sound evidence<br />

that resistance training brought about significant increases in strength and<br />

"favorable body composition changes in overweight and obese children." <strong>The</strong><br />

accompanying press release stated that such training can safely play a role in "a comprehensive<br />

health-enhancement strategy" for girls and boys alike, "including those with<br />

a disinterest in physical activity." <strong>The</strong> statement went on to say, "Parents and coaches McKenna 7 works on<br />

Thrusters for the kids<br />

who are concerned about the safety of resistance training for kids, and even young<br />

Fran competition<br />

athletes, should know that it is a safe and effective activity for this age group, provided<br />

it is well designed and supervised." Strength training has been shown to protect muscles<br />

and joints from injury, boost heart and lung function, and lower cholesterol (8).<br />

Weight training increases bone density. According to the American Institute of Arthritis and Musculoskeletal<br />

and Skin Diseases, weightlifting produces healthier children who are less prone to injury. It also helps<br />

fend off bone degeneration in later life. Osteoporosis has been called "a pediatric disease with geriatric consequences."<br />

<strong>The</strong> amount of bone mass that is created during childhood and adolescence is "an important determinant<br />

of lifelong skeletal health" (11). Healthy habits that contribute to increased bone density ( e.g. bank bone), like<br />

weightlifting in the early years, can help to fend off such degenerative diseases.<br />

continued... page 21<br />

20


Weightlifting & Kids: Dispelling the Myths (continued from page ...20)<br />

Coach Jeff Martin & Cyndi Rodi<br />

<strong>The</strong> positive effects of strength training go beyond the physical. Some experts report that strength training may<br />

boost self confidence and improve social skills in young people. <strong>The</strong> Mayo Clinic concurs; calling on studies that<br />

suggest strength training can improve self-esteem and decrease the chance of depression in children and teens (8).<br />

According to Dr. Faigenbaum, lifting weights offers positive feedback in the form of "visual reinforcement" which becomes<br />

a tangible marker of how much progress is being made. He discusses the positive impact weight training can<br />

have on the psyche of an obese child.<br />

Because weight lifted is positively related to bodyweight, heavier children typically train with heavier weightloads<br />

than their lighter peers. Unlike most athletic activities in which extra bodyweight is undesirable ( e.g.,<br />

running, jumping, soccer, basketball), strength training actually favors the larger youth and gives them a<br />

much needed sense of physical achievement (6).<br />

In 2001, the American Academy of Pediatrics (1) issued its new policy statement<br />

regarding strength training by children and adolescents. Recommendations of this<br />

new policy include: "Strength training programs for preadolescents and adolescents<br />

can be safe and effective if proper resistance training techniques and safety precautions<br />

are followed," and specifically with regard to growth plate injuries, "Such<br />

injuries are uncommon and are believed to be largely preventable by avoiding improper<br />

lifting techniques, maximal lifts, and improperly supervised lifts." Dr. Bernard<br />

Griesemer, collaborative author of the AAP statement, was later quoted as saying,<br />

"We support anything that gets kids to become active and stay physically active –<br />

and that doesn't cause injuries – and strength training can be all those things" (5).<br />

A complete reversal of previous policy, the AAP statement paved the way for positive<br />

changes, limited only by the hold prior beliefs maintain upon educators, trainers<br />

and the medical community. So why the shift in perception and recommendation<br />

Dewey H. 8 Practices the<br />

Movements for the Clean<br />

It turns out, it's not weightlifting that is hurting our kids. One large study showed that the majority of growth plate injuries<br />

in children resulted from a fall, "usually while running or playing on furniture or playground equipment." Competitive<br />

sports accounted for one-third of all injuries, while recreational activities such as bicycling, skateboarding and<br />

skiing contributed one-fifth of all cases (9). <strong>The</strong>re is a dearth of empirical data regarding growth plate injuries and<br />

weightlifting. It simply does not exist. To the contrary, several studies have shown the risk of growth plate injuries to<br />

be "LESS during weight training compared to other sports," and "in published literature, all incidences of injury were<br />

attributed to either poor training design or lack of supervision" (15). Furthermore, the American College of Sports<br />

Medicine has stated that "50 percent of preadolescent sport injuries could be prevented in large part by<br />

youth strength and conditioning programs" (13).<br />

<strong>The</strong> relevance of such statistics lies in which sports are being linked to growth plate inju- continued... page 22<br />

21


Weightlifting & Kids: Dispelling the Myths (continued from page ...21)<br />

Coach Jeff Martin & Cyndi Rodi<br />

ries. We don't hear physician's counseling parents against letting kids play soccer. Nor do we see the American<br />

Academy of Pediatrics issuing a policy statement recommending that parents not let their kids ride bikes until they<br />

have reached puberty. Yet these sports have statistically high injury rates including fractures, dislocations and<br />

sprains, exactly the types of injuries that pose a danger to growth plates. <strong>The</strong> concern with these activities is not<br />

necessarily the risk of severe trauma but in minor injuries that can negatively impact the growth plates. "An injury<br />

that would cause a sprain in an adult can be associated with growth plate injury in a child" (9). Weightlifting does not<br />

appear among the ranks of those activities which pose such a danger and, clearly, is not the high risk behavior it<br />

was once thought to be. Empirical data has successfully confirmed our anecdotally derived conclusions.<br />

It is important to note that current recommendations do not condone strict weightlifting that calls for exposure<br />

to extreme loads and max efforts. Neither the empirical nor anecdotal data support carte blanche in applying<br />

weight training to children and adolescents. This distinction cannot be overemphasized. It is these types of activities<br />

that can produce the strain and torque necessary to cause growth plate injuries. Instead, strength training is defined<br />

as "resistance training" which incorporates the use of "free weights, weight machines, elastic tubing, or body weight"<br />

(1). Recommendations for this type of training with children and teens are very clear: Strength training should<br />

emphasize well-trained, low-weight reps under highly controlled and supervised circumstances.<br />

<strong>CrossFit</strong> Kids Policy<br />

<strong>CrossFit</strong> Kids believes in and endorses this type of weightlifting for kids. We utilize body weight exercises and free<br />

weights to build strength, improve muscle tone and enhance performance. We do not endorse max effort lifts for<br />

kids. We believe in using the smallest stimulus possible to achieve the training effect desired, whether young or old.<br />

Due to their still developing neuromuscular systems, kids receive a training effect from sub maximal efforts. Ignoring<br />

this is foolish, reckless and exposes kids to the same risk of injury that other age groups risk when going for<br />

max efforts. It is the hallmark of a bad trainer to expose young clients to this risk. Gradual exposure provides significant<br />

results while avoiding the pitfalls of excessive loading and max efforts in children and teens. A properly managed<br />

training regimen is imperative to both safety and efficacy.<br />

Weightlifting allows our kids to be successful and safe. It is, by design, the art of moving an object without injuring<br />

oneself. Children, who engage in weightlifting, learn the proper fundamentals when they are young enough to still be<br />

developing neural pathways. Motor recruitment patterns become engrained movements for life. <strong>The</strong>y will be able to<br />

draw on those patterns to become better athletes and safer individuals, coordinated and able to lift objects safely<br />

22


Weightlifting & Kids: Dispelling the Myths (continued from page ...22)<br />

Coach Jeff Martin & Cyndi Rodi<br />

whether in sport or daily life.<br />

<strong>The</strong> task, then, is to create a template for safe and effective weight training.<br />

Age Appropriate Training<br />

Recommendations regarding the appropriate age to begin weightlifting with children vary widely. <strong>The</strong>re have been<br />

studies that demonstrate the safety and efficacy of weight training with children as young as four years old (14).<br />

However, weight training with kids is not simply a scaled version of what we use for adults. <strong>The</strong>re are special considerations<br />

which apply to young children that will adapt and increase in complexity as they grow into experienced adolescents.<br />

Weight training with young children should be fun and informative at their level of understanding. <strong>The</strong> object is "to<br />

introduce the body to the stresses of training and to teach basic technique and form" (14). No kids' workout program<br />

will succeed if you cannot keep them interested. Thus, training sessions should be short and basic. Use weightlifting<br />

as skill work or as part of a short WOD to avoid boredom. Five to ten minutes, depending on the age group, will<br />

probably be the cutoff for their attention spans. Break complex movements into separate segments of focus work.<br />

After each portion has been mastered, link the movements together. Always begin young children's training with unweighted<br />

or PVC movements. This allows them the luxury of comprehending and perfecting technique without the<br />

dangers associated with loading. Once trainer and child are confident in the child's abilities, move to low weight<br />

dumbbells. Motor pathways, once developed, become the foundation for future increased efforts.<br />

Increasing loads should never be the goal with young children. Strength gains at this age are neurological rather<br />

than a result of hypertrophy. Training with multiple reps at low weights "allows children to continued... page 23<br />

23


Weightlifting & Kids: Dispelling the Myths (continued from page ...23) Coach Jeff Martin & Cyndi Rodi<br />

build a physiological pathway for their technique" (14). This ripens the child for positive adaptations that occur as a<br />

result of repetition rather than heavy loading. Increases in load and intensity should be gradual and should never be<br />

prioritized ahead of safety and efficacy. Gradually increasing the demands being placed on a child's body creates a<br />

training protocol that is both safe and effective. This same principle applies to older kids who have not yet received<br />

qualified and carefully supervised training.<br />

Advanced weight training with kids still has safety and efficacy as its focus. Though weights can be increased at a<br />

greater rate during adolescence, the primary goal continues to be perfect form. Unlike earlier years when weights<br />

are light and "perfect is relative," meaning each child's performance is rated only on their abilities for that day, utilizing<br />

heavier loads in adolescence demands a strict definition of perfection. This is an integral part of advanced training<br />

that can often times be met with resistance. Kids who are watching their peers lift superior amounts of weights<br />

may have a difficult time understanding and/or accepting a training protocol that moves at a slower rate. However,<br />

the clock and a focus on numbers can become a hindrance to a safe and effective training program-a fact that must<br />

be repeatedly driven home to teenagers.<br />

<strong>The</strong> increased possibility of injury means training teenagers to accept small gains and to value good form over<br />

heavy lifts is of utmost importance. A good and responsible trainer will find a way to effectively hold this ground while<br />

maintaining the interest of a teen. Delayed gratification has become a little-known entity. Weight training requires<br />

trainer and trainee alike to step back and view the bigger picture. <strong>The</strong> eventual gains to be made when good form is<br />

deeply entrenched in movement patterns are immeasurably greater than those achieved in a premature rush for big<br />

numbers. We learned this the hard way at <strong>CrossFit</strong> Kids HQ and had to spend an entire frustrating year backing off<br />

the weights and retracing our training steps with two of our teenage boys. <strong>The</strong> results of this arduous journey, however,<br />

have been performance gains and weightlifting increases beyond what we could have imagined. By considering<br />

safety first, we managed to also improve both the<br />

efficacy and efficiency of our program.<br />

Connor 16 works on his deadlift form<br />

Conclusion<br />

Weightlifting with children and teens has gotten a bad<br />

rap over the years. Unfounded allegations dominated<br />

and directed the attitudes and policies of the fitness<br />

and medical communities for nearly twenty years. Fortunately,<br />

the myths surrounding this activity have been<br />

dispelled, and policies have gradually been rewritten<br />

as mounds of research have demonstrated that<br />

weightlifting is not only safe but offers numerous positive<br />

benefits. Research has confirmed the observations<br />

of <strong>CrossFit</strong> parents and trainers around the<br />

24


Weightlifting & Kids: Dispelling the Myths (continued from page ...24)<br />

Coach Jeff Martin & Cyndi Rodi<br />

world. Weight training is good for our kids.<br />

Weight training with kids should be a highly supervised, methodical process of developing motor pathways<br />

followed by small incremental increases with experienced adolescents. No amount of "glory" brought about by<br />

an overly ambitious lift can justify the inherent danger in moving kids along too quickly. Helping children and teens to<br />

appreciate the value of small gains should be of primary concern to a trainer, just as demonstrating perfect form<br />

should become a coveted source of satisfaction for kids. <strong>The</strong> goal of a weight lifting program should not focus entirely<br />

on strength gains. "Teaching kids about their bodies, promoting safe training procedures, and providing a<br />

stimulating program that gives participants a more positive attitude towards resistance training and physical activity<br />

are equally important" (16). A sense of self worth, feelings of competence, life long improvements in overall motor<br />

skills-these are but a few of the benefits to be gained from weight training with children and teens. Learning to appreciate<br />

little victories while looking with anticipation for the rewards of later years help to hone the physical, emotional<br />

and social skills of a child. Train them to do it correctly, teach them the value of doing it well, and the big lifts<br />

will come.<br />

1. American Academy of Orthopaedic Surgeons. www.orthoinfo.aaos..org/topic.cfmtopic=A00040&return_link=0 . "Growth Plate Fractures," October 2007.<br />

2. American Academy of Pediatrics. www.aap.org. "Strength Training by Children and Adolescents," June 2001.<br />

3. American College of Sports Medicine. www.acsm.org/AM/Template.cfmSection=Search&template=/CM/HTMLDisplay . "Obese Children Benefit From Resistance<br />

Training," June 2005.<br />

4. Benjamin, H., Glow, K. & Mees, P. Physician and Sports Medicine, <strong>The</strong>, Patient Advisor. www.physsportsmed.com/issues/2003/0903/ben_pa.htm. Sept. 2003.<br />

5. Davis, J. webmd.com . www.webmd.com/news/20010605/strength-training-safe-effective-for-kids . "Strength Training Safe and Effective for Kids," June 2001.<br />

6. Faigenbaum, A.D., EdD, et. al. Pediatrics.<br />

http://pediatrics.aappublications.org/cgi/content/full/104/1/e5maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=strength%2Btraining&searchid=10788745<br />

84555_14893&stored_search=&FIRSTINDEX=0&sortspec=relevance&journalcode=pediatrics . "<strong>The</strong> Effects of Different Resistance Training Protocols on Muscular<br />

Strength and Endurance Development in Children," Vol.104 No. 1, July 1999, p.e5.<br />

7. Grogan, D & Ogden, J. Pediatrics in Review. www.pedsinreview.aappublications.org/cgi/content/abstract/13/11/429. "Knee and Ankle Injuries in Children," 1992.<br />

8. mayoclinic.com. www.mayoclinic.com/health/strength-training/HQ01010. "Strength training: OK for kids when done correctly," January 2006.<br />

9. Medical College of Wisconsin. www.healthlink.wcw.edu . "Growth Plate Injuries," July 5, 2005.<br />

10. National Institute of Arthritis and Musculoskeletal and Skin Diseases. www.niams.nih.gov. "Growth Plate Injuries," October 2001.<br />

11. National Institute of Arthritis and Musculoskeletal and Skin Diseases. www.niams.nih.gov/Health_Info/bone/Bone_Health/Juvenile/default.asp. "Juvenile Bone<br />

Health." August, 2002.<br />

12. Pierce, K., Byrd, R., Stone, M. coaching.usolympicteam.com/coaching/kpub.nsf/v/dec06 . "Position Statement and Literature Review: Youth Weightlifting."<br />

13. Westcott, W. & Faigenbaum, A.D. www.ssymca.org/quincy/str_train_youth_fitness.htm. "Strength Training For Youth Fitness."<br />

14. Hatfield, Disa. USAPL, powerLINES. www. usapowerlifting.com/newsletter/15/features/features1.html. "Getting Strong Safely: Considerations for Youth Strength<br />

Training," October 2003.<br />

15. Isaac, L. Queensland Weightlifting Association. www.qwa.org/articles/effects.asp. "<strong>The</strong> Effects of Weightlifting on the Youth Physique."<br />

16. Faigenbaum, A.D. www.nsca-lift.org. "Youth Resistance Training,"<br />

17. Glassman, Greg. "Understanding <strong>CrossFit</strong>." <strong>CrossFit</strong> Journal, issue 56, p4.<br />

25


<strong>The</strong> Footie Workout<br />

Courtesy of <strong>CrossFit</strong> Manchester www.<strong>CrossFit</strong>Manchester.com<br />

" Ballack"<br />

AMRAP in 10 mins of<br />

3 high box jumps<br />

6 burpees<br />

9 KB swings<br />

Run 800m<br />

AMRAP in 10 mins of<br />

3 high box jumps<br />

6 burpees<br />

9 KB swings<br />

*Scale by using 4-16kg Kettlebell<br />

" Wright-Phillips"<br />

Big Dawgs<br />

3 rounds of<br />

5 Med Ball clean 10-14#<br />

10 Press ups (push ups)<br />

15 Pull ups<br />

20 Wall Ball 10-14#<br />

15 SDHP 30-45#<br />

10 Ring Dips<br />

5 Ring Rows<br />

Pack<br />

5 Med Ball clean 6-8#<br />

10 Press ups (push ups)<br />

15 Pull ups<br />

20 Wall Ball 6-8#<br />

15 SDHP 15-25#<br />

10 Bench/BarDips<br />

5 Ring Rows<br />

Puppies<br />

Mark Beck and Karl Steadman of <strong>CrossFit</strong><br />

Manchester Karl has been involved in fitness for<br />

the last 9 years in all elements of the business; public,<br />

private and corporate. He stumbled onto <strong>CrossFit</strong> just<br />

over a year and a half ago whilst researching “circuits”<br />

and “kettlebells” on Google. From then on it has become<br />

his sole training tool both for himself and his<br />

clients. During his time as a trainer/instructor he has<br />

gained varied qualifications in subjects as far ranging<br />

as Olympic weightlifting and pre/post-natal care. He is<br />

fully committed to making <strong>CrossFit</strong> Manchester a facility<br />

not only to train other UK <strong>CrossFit</strong>ters, but also<br />

to help spread the concept throughout the country<br />

maintaining the strong sense of community that is<br />

evident.<br />

3 rounds<br />

5 Med Ball clean 4-6#<br />

10 Press ups (push ups)<br />

15 Pull ups<br />

20 Wall Ball 4-6#<br />

15 SDHP PVC-10#<br />

10 Bench/BarDips<br />

5 Ring Rows<br />

T<br />

Mark’s sporting background is in soccer, playing<br />

semi-professionally for over 10 years. Mark found<br />

<strong>CrossFit</strong> in January 2004 and has trained himself,<br />

individual clients and classes using <strong>CrossFit</strong> principles<br />

ever since. He was the first of the UK community<br />

to venture to California for <strong>CrossFit</strong> Certification and<br />

has also become a USA Weightlifting Certified Club<br />

Coach under the tuition of Coach Mike Burgener. He<br />

is a qualified Personal Trainer in the UK and has additional<br />

qualifications in Concept 2 Rowing, Speed<br />

and Agility Training, Kettlebells, and Soccer Coaching.<br />

His commitment to <strong>CrossFit</strong> is profound and he<br />

wants to play a leading role in developing both elite<br />

fitness and the powerful sense of community and<br />

support which define <strong>CrossFit</strong>. Mark is the inventor<br />

of the Beck’s Burpee. Thank You Mark.<br />

26


Team Training<br />

Jeff Martin<br />

Dazed and Confused Barbara<br />

<strong>The</strong> first workout listed is easier and faster than the second, we allow for this by having Squad A the first round and<br />

Squad B the second round, run (after completing the workout) until the other squad finishes.<br />

Time each squad for each workout. Team with the lowest overall time will win.<br />

Divide the team up into two squads.<br />

Squad A performs<br />

20 Pull ups<br />

30 push ups<br />

40 sit ups<br />

50 squats<br />

Each team member waits for the whole team to finish and then runs until Squad B finishes the first round.<br />

Squad B performs<br />

20 Squats<br />

30 Sit ups<br />

40 Push ups<br />

50 Pull ups<br />

<strong>The</strong>n both teams run an 800M together once Squad B completes the workout.<br />

After the 800 the squads switch to the opposite workouts.<br />

Squad B performs<br />

20 Pull ups<br />

30 push ups<br />

40 sit ups<br />

50 squats<br />

Each team member waits for the whole team to finish and then runs until Squad A finishes the first round.<br />

Squad A performs<br />

20 Squats<br />

30 Sit ups<br />

40 Push ups<br />

50 Pull ups<br />

27


Focus on <strong>CrossFit</strong> Kids Community By Courtney D.<br />

Hi, I am Courtney D., I am 10 years old. I have been<br />

doing <strong>CrossFit</strong> for 2 years at <strong>Brand</strong> X in Ramona. <strong>CrossFit</strong> is<br />

one of my favorite things to do on school days when I don’t<br />

have soccer or softball practice. I love going to <strong>CrossFit</strong> because<br />

it makes me a lot stronger and it keeps me in shape.<br />

Sometimes I don’t like <strong>CrossFit</strong> when the workouts are really<br />

hard because the next day you are really sore.<br />

Even though I am only 10 years old, I can do the adult<br />

classes because I am an advanced kid. I am an advanced kid<br />

because I have good form and I work my hardest in the kids’<br />

classes, so Jeff said that I can do the adult classes.<br />

This helps me in soccer because I stay in shape even in the summer. Right now, on Tuesdays, Thursdays,<br />

and sometimes Mondays and Saturdays I work out at the gym. On Tuesdays I work out with my brother and his soccer<br />

team. Every Thursday I have a private with coach Jeff. He is a great trainer because he works you really hard.<br />

Some of my favorite exercises include box jumps, running, burpees, and pull-ups. Pull-ups and box jumps<br />

would be my VERY favorite if I had to narrow it down. I am the only ten year old at <strong>CrossFit</strong> <strong>Brand</strong> X in Ramona that<br />

can do 12 kipping pull-ups. <strong>The</strong> highest box jump that I can do is 24”. That is the highest box that we have in the<br />

gym.<br />

This is the only gym that I will go to for my whole life. I refuse to go to any other gym.<br />

28


Mini Page Just for Kids<br />

Win a FREE New <strong>CrossFit</strong> Kids T shirt “ Earn Your Scabs” (Navy with white print)<br />

Concentration & Focus <strong>CrossFit</strong> Kids Essay Contest<br />

How do you focus on your workout to give it your best effort <br />

Answers will be featured next month, top three essays will win a T shirt.<br />

Write your answer, include name and age and email to:<br />

Customerservice.crossfitkids@gmail.com<br />

McKenna, Cedar and Braxton Focus<br />

29


Rowing Workouts<br />

courtesy Chris Kemp of <strong>CrossFit</strong> North East England<br />

T<br />

WOD #3<br />

WOD #1<br />

Big Dawgs<br />

AMRAP 12 minutes<br />

Row 150m<br />

15 push-ups<br />

Pack<br />

AMRAP 12 minutes<br />

Row 150m<br />

10 push-ups<br />

Puppies<br />

AMRAP 12 minutes<br />

Row 100m<br />

5 push-ups<br />

Let's use the rower to spice up an<br />

old favourite.<br />

"Fran" in a boat<br />

Big Dawgs<br />

21-15-9<br />

Thrusters, 35 - 45lb<br />

Pull-ups<br />

Rower, calories<br />

Pack<br />

15-12-9<br />

Thrusters, 20 - 30lb<br />

Pull-ups<br />

Rower, calories<br />

Puppies<br />

15-12-9<br />

Thrusters, 5 - 10lb<br />

Pull-ups<br />

Rower, calories<br />

WOD #2<br />

Brice M. 15<br />

* If you cannot do pull ups you may<br />

do beginner pull ups, jumping pull<br />

ups, assisted pull ups, or a combination<br />

of the three.<br />

Big Dawgs as Rx’d<br />

Pack do 6 tabata sets instead of 8<br />

Puppies do 4 tabata sets instead of 8<br />

Tabata Rowing<br />

8 sets of 20 seconds rowing,<br />

10 seconds rest (record total metres)<br />

Tabata squats<br />

8 sets of 20 seconds squats,<br />

10 seconds rest (record total reps)<br />

Tabata Rowing<br />

8 sets of 20 seconds rowing,<br />

10 seconds rest (record total metres)<br />

Chris Kemp Hi, I'm Kempie and<br />

I've been training in one form or another<br />

for over 15 years in my native<br />

Australia and here in the UK. For the<br />

last four I have been lucky enough to<br />

make a living out of bringing fitness<br />

to other people. In my search for<br />

more effective training methods I<br />

found <strong>CrossFit</strong>. After a year or so of<br />

testing it on myself and my clients I<br />

traveled to Santa Cruz in California<br />

for certification. A short time thereafter<br />

I became an Affiliate and opened<br />

<strong>CrossFit</strong> North East England<br />

www.crossfitnortheastengland.com.<br />

30


http://www.girlscoutssdi.org/site/productsales/cookies2008.php<br />

<strong>CrossFit</strong> Kids is an electronically distributed magazine (emailed e-zine) detailing fitness training<br />

and coaching with kids, pre-teens and teens in the <strong>CrossFit</strong> method. <strong>CrossFit</strong> Kids Magazine is directed to<br />

the <strong>CrossFit</strong> Community, coaches, teachers, homeschoolers, kids and parents who want to work out with<br />

their kids. Features may include monthly workouts, team training, sports conditioning, self defense information,<br />

and articles on related subjects. Focus skills, games, tips for the home gym and Affiliates are also<br />

often included. <strong>CrossFit</strong>Kids may also feature Affiliate Kids programs, and a child or teen in Focus on<br />

<strong>CrossFit</strong> Kids and Community. (Send your info, questions or comments to mikki.crossfitkids@gmail.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 the <strong>CrossFit</strong> Kids store at www.<strong>CrossFit</strong>Kids.com/index.php/store/<br />

February 2008 Issue 27 Contributors:<br />

Cyndi Rodi ( www.<strong>CrossFit</strong><strong>Brand</strong>X.com ) Nichole DeHart ( www.<strong>CrossFit</strong><strong>Brand</strong>X.com )<br />

Davie Easton ( www.<strong>CrossFit</strong>CS.com ) Mark Beck & Karl Steadman ( www.<strong>CrossFit</strong>Manchester.com )<br />

Chris Kemp (www.<strong>CrossFit</strong>NorthEastEngland.com) Jesse Woody ( www.primal-fitness.com )<br />

Advisors: Lauren Glassman<br />

Editing: Cyndi Rodi<br />

Design: Mikki Lee Martin<br />

Photography: Jeff Martin, Mikki Lee Martin, Keegan Martin, Steve Toth, Jesse Woody<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 2008 <strong>CrossFit</strong> Kids<br />

All Rights Reserved<br />

31

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