The Precision Jump - CrossFit Brand X

ISSUE TWENTY SEVEN Forging the Future Of Fitness FEBRUARY 15th, 2008
Kids & Weightlifting:
Dispelling The Myths
Jeff Martin & Cyndi Rodi
Page 15
Girls & Heroes
“ Dueling Heavy Elizabeth ”
Page 13
CrossFit Kids 101
Energy Systems
Page 3
Box Jumps
Page 10
Why Games
Page 11
The Precision Jump
Jesse Woody of Primal Fitness
Page 7

Contents – February 2008 Volume 3 Issue # 27
Box Jumps Page 10
Building Blocks Page 5
A CrossFit Kids Class
Coach Jeff Martin
Kid’s & Weightlifting:
Dispelling the Myths
Coach Jeff Martin & Cyndi Rodi
Kid’s Kettlebell WOD
Courtesy CFCentralScotland
Page 15
Page 9
CrossFit Kids 101
Page 3
Energy Systems
Cyndi Rodi
Mini Page
Just for Kids
Page 29
Focus on CrossFit
Kids Community
Courtney D.
Page 28
Rowing Workouts
Courtesy CrossFit North East
England
Page 30
Five Box Jump
WOD’s
Coach Jeff Martin
Page 6
Team Training
Mikki Lee Martin
Page 27
Footie Workouts
Page 26
Teen Challenge
Page 14
Courtesy CFManchester
Handstand Push up on Rings
“Ballack ” “ Wright-Phillips”
Why Games
Page 11
The Precision Jump
Page 7
By Cyndi Rodi
Jesse Woody of Primal Fitness
Game of the Month
CF Dragon Tails
Mikki Lee Martin
Girls & Heroes
Kids & Teens do
CrossFit Benchmark Workouts
“Dueling Heavy Elizabeth”
Page 14
Page 13
On the Cover: Braxton B. and Jacqueline W. Sprint
Content specifically
directed to the
Teen and Pre Teen
Athlete is marked
T
Workout Face: McKenna R. Tire Flip Races
2

CrossFit Kids 101 Energy Systems, Part I by Cyndi Rodi
Subscribe to the CrossFit Journal here: https://store.crossfit.com
Energy Systems of the Body: Metabolic Pathways, Part 1
Tuesdays are my weightlifting days. Each week Mikki and I get together and spot one another's lifts, check each
other's form and offer encouragement. Last Tuesday, I felt tired and announced at the beginning of our workout, "I
just don't have any energy." I couldn't have been more wrong.
We often refer to energy as something we either have or do not have. Truth be known, we always have energy in
our bodies. It is not something we lose or gain on a particular day. It is the existence of energy that keeps our bodies
alive. Without it, our cells would die.
To understand this, we must apply the Laws of Thermodynamics which are the laws that govern the transfer of energy.
An overly simplistic view of these laws would go as follows:
The first law contains the Conservation of Energy principle which states that in a closed system, one that is basically
isolated from interaction with the rest of the universe, energy can neither be created nor destroyed. It can only
change in form. This means the energy our bodies utilize to achieve various survival and life tasks is not something
we expend or consume. Energy dissipates, disbursing to other reactions within the same body where it is recycled.
It is transferred, altered and reused over and over again via chemical reactions within our cells. Since utilizing energy
within the body does not destroy it and the total energy within an organism (like me) remains constant over
time, we might conclude that last Tuesday when I showed up for my lifting day, I certainly should have had energy.
But how do we really know
The second Law of Thermodynamics states that the transformation of energy inevitably involves increasing levels of
disorder, a.k.a. entropy. If the body's energy systems reach equilibrium, i.e. complete order in which chemicals and
reactions are in balance such that no other reactions can occur, those systems will die. We need our energy systems
to remain unstable in order to continue to function. Controlled chaos is our friend. When discussing energy
systems, we can conclude that as long as disorder prevails, chemical reactions are taking place within the cells and
we can be certain that they will remain alive. In this context, an inactive cell is a dead cell, because it contains no
energy. The fact that I was alive-able to stand, walk and talk to Mikki- confirms that, indeed, I did have energy last
Tuesday. In fact, I had several forms of energy systems available to me for use, all of which are powered by a miraculous
compound in the body called adenosine triphosphate, more commonly known as ATP. We will discuss
ATP and its human systems, the metabolic pathways, over the next few months.
continued... page 4
3

CrossFit Kids 101 (continued from...page 3)
by Cyndi Rodi
Energy Systems for kids
Sometimes people feel tired. You have probably heard someone say, "I feel like I have no energy." But being
tired is not the same thing as having no energy. Let me explain.
While energy is something that can be found in a lot of places throughout the universe, in the human
body it is found within our many cells. You may have heard of cells. They are the basic units that make
up any living thing, including humans. Our cells and our entire body need this energy to survive.
There are scientific laws that tell us this is true. Scientists have made many important discoveries
through the years. There are certain scientific ideas that have been proven to be true so many times
that we consider them to be fact. That means, for now, we believe we can count on them to always be
true. This is the case with a set of "facts" called the Laws of Thermodynamics.
The Laws of Thermodynamics are very complicated, so it's not important that you understand everything
about them. I certainly don't, but there are two things we need to be aware of. The first Law of Thermodynamics
tells us that energy is not something we get from eating or sleeping or drinking water, although
these things certainly help our bodies. Energy is produced (made) and recycled (changed and reused)
in the cells of our body. That means all the energy in our cells stays and works there until the cell is
no longer living. It just takes a different form and is used for different
purposes. The second law of Thermodynamics says that the best
way to change and use energy is with disorder. This is a strange idea
that means it is better for our cells to be messy than to be organized.
Don't you wish your mom would say that about your bedroom
That may not seem like a terribly important fact; except that every
movement we make, everything we need to live, is possible only because
our bodies can change and reuse energy.
The bottom line: We all have energy within us. We just need to learn
to use it properly. We'll talk about this over the next few months.
Thermodynamic Hero : The Human Torch
4

Building Blocks: A CrossFit Kids Class
Coach Jeff Martin
This month’s 30-45 minute class:
Warm up
Roving Plank Tag/Squats
Have the kids play roving plank tag. At odd intervals have them jump up and do 5-10 squats.
Skill work
Box Jumps
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
jump onto it, we usually recommend starting at 12". One by one have the kids perform 5 reps each of the following
and then move to the end of the line:
Step up/step down
Step up/Jump down
Assisted Jump up/Jump down
Jump up/Step down
Jump up/ Jump down
When all the kids have worked their way through the various types of jumps, allow the kids to try jumping on taller
boxes.
Workout
Describe the workout. Explain the movements. Have the kids do a few reps of
each. Make the necessary corrections. Assign kids to different height boxes
depending on ability.
"Jumpy Helen"
3 rounds
20 Box Jumps
21 Kettlebell Swings
12 Pull ups
(Rounds, kettlebell weight, reps and box height may be reduced or increased
depending on ability/age even within the same class)
Game
CrossFit Dragon Tails (See Game Of The Month page 14)
5

Five Box Jump Workouts
by Coach Jeff Martin
WOD #1
Big Dawgs:
5 rounds
10 Hang Power Snatches, 45#
10 Over Head Squats, 45#
10 Box Jumps, 24"
The Porch:
5 rounds
10 Hang Power Snatches, 25-35#
10 Over Head Squats, 25-35#
10 Box Jumps, 20"
Pack:
3 rounds
10 Hang Power Snatches, 10-15#
10 Over Head Squats, 10-15#
10 Box Jumps, 15"
Puppies:
3 rounds
10 Hang Power Snatches, PVC-5#
10 Over Head Squats, PVC-5#
10 Box Jumps, 10-12"
WOD #2
Set 3 boxes up in a straight line
Big Dawgs:
24" boxes
5 rounds
10 squats
Jump through all three boxes
10 squats
Pack:
15-20" boxes
5 rounds
10 squats
Jump through all three boxes
10 squats
Puppies:
12-15" boxes
3 rounds
10 squats
Jump through all three boxes
10 squats
WOD #3
Big Dawgs:
5 rounds
20 Wall Ball,14#/8' target
15 Burpees (jumps hand clap above
head)
10 Box Jumps, 24"
The Porch:
5 rounds
20 Wall Ball,10-12#/8' target
15 Burpees (jumps hand clap above
head)
10 Box Jumps, 20"
Pack:
3 rounds
15 Wall Ball,6-8#/6' target
10 Burpees (jumps hand clap above
head)
10 Box Jumps, 12-15"
Puppies:
3 rounds
10 Wall Ball,2-4#/6' target
10 Burpees (jumps hand clap above
head)
10 Box Jumps, 10-12"
WOD #4
Big Dawgs:
35 three point box jumps, 24"
Porch:
25 three point box jumps, 20"
Pack:
20 three point box jumps, 12-15"
Puppies:
15 three point box jumps, 10-12"
WOD #5
Jumpin' Mary (submitted by Dan
Colson of CrossFit Rockford)
Big Dawgs:
As many rounds as possible in 20
minutes of:
5 Handstand Push ups
10 Box Jumps, 24"
15 Pull ups
Porch:
As many rounds as possible in 15
minutes of:
5 Barrier Assisted Handstand Push
ups
10 Box Jumps, 20"
15 Pull ups
Pack:
As many rounds as possible in 12
minutes of:
3 Handstand Push ups, Bridged on
feet
6 Box Jumps, 15"
9 Pull ups (Beginner or assisted)
Puppies:
As many rounds as possible in 20
minutes of:
3 Handstand Push ups, Bridged on
knees
6 Box Jumps, 10-12"
9 Pull ups (Beginner or assisted
6

The Precision Jump
by Jesse Woody
Childhood, and especially early childhood, is one of the most important times to begin working on developing balance,
coordination and agility. The adaptations available to kids in these avenues can be simply amazing. One of
the most fun techniques that we incorporate into our workouts at Primal Fitness is a basic Parkour technique called
the precision jump. A very simple movement, it's an amazing trainer of these qualities as well as commitment and
confidence. The tools used to train it are simple and easy to make, and do a very good job of minimizing any inherent
risk involved in the movement. To top it all off, it adds an extra level of fun and excitement to any workout lacking
this essential component of movement.
The first step is to build at least one pair of precision trainers from 2x4's. The construction is basic, and we have
some in-depth instructions on the American Parkour website.
http://www.americanparkour.com/content/view/890/317/
Once you've built the trainers, it's time to gradually work up to the precision jump. We begin with the obvious foundation
of a perfect squat, which is essential for proper landing mechanics. Once your trainees have picked up the squat
form, begin by stepping onto the precision trainer, working on control and balance. As you step off and back onto the
trainer, vary your methods, moving back a bit, jumping with two feet, turning around or standing on one foot. This
allows the trainee to become familiar with the nature of the trainers, their footwear, and their own sense of balance.
Now would be the time to cover basic broad jumping form, making sure that a narrower jumping position is assumed
with the feet for the start, and that the trainee reaches for the landing and pulls themselves down into the squat to
maximize tension and minimize impact. (see CrossFit Journal November 2006 )
Tyler and Conner S. of Primal Fitness demonstrate the Precision Jump
continued... page 8
Jesse is the head trainer for CrossFit training at www.primal-fitness.com in Washington DC. Jesse is certified as
both a Crossfit Level III instructor as well as a group fitness instructor through the American Council on Exercise .
He has 7 years experience in strength and conditioning and was co-founder of AmericanParkour.com. He lives in
Silver Spring, Maryland with his wife Emmie and his two kids, Cassidy and Miles.
7

The Precision Jump
by Jesse Woody
When they become comfortable enough to perform a twofooted
take-off and landing, you can begin to move between
two separate trainers, focusing on a coordinated twofooted
take-off, a smooth landing, balancing, turning around
and jumping back to the start. This is an excellent movement
to add to any conditioning workout, as it can turn a
couple of normal functional strength exercises into pieces
of a simple obstacle course, creating some interesting adaptations
when switching between modalities. One of my
favorites is the following quick triplet:
Burpee x 10
Precision Jump x 10
Pull-Up x 10
This is simple and effective, you can either perform it
for a set number of rounds or with a running clock for
total rounds. In this context, only precision jumps
landed with perfect control and with little impact count.
Focus on excellent form first!
Most of the very common problems with controlling the
precision can be fixed by focusing on pulling down into a
balanced, deep squat during the landing, lowering the center
of gravity and retaining control when your weight happens
to shift too far forward or back. With very few exceptions,
a quieter landing is a safer landing, so focus on ninjalike
silence!
Good luck, and have fun with the many combinations to
which this movement lends itself!
8

Kid’s Kettlebell Workout
Courtesy CF Central Scotland
T
Big Dawgs
As many rounds in 4 minutes of
5 KB snatch right hand / left hand
10 KB swing
10 squats
Use 12-16 kg KB
Aim to get as many rounds in the 4 minutes
as possible,
rest for 1 min
repeat 5 times
Pack
Same reps as above, but repeat 4 times
Use 8 kg KB
Puppies
5 KB snatch right hand / left hand
5 KB swings
5 squats
Use 4kg KB
Aim to get as many rounds in the 3 minutes
as possible,
rest for 1 min
repeat 3 times
Davie Easton
David Easton is the man behind CrossFit Central Scotland www.crossfitcs.com. After gaining a Higher National Diploma
in Fitness, Health and Exercise in 2003 he started working in the gym industry. After many years of following the usual
exercise routines that are found in almost every gym the world over, he stumbled across www.CrossFit.com back in late
2004. Since that time he has gained the following accreditations: Scotland’s first CrossFit Certified instructor, Qualified
British Weight Lifting Association Olympic lifting instructor, "U.K.K.A kettlebell instructor" (UKKA = United Kingdom
Kettlebell Association). He recently became the U.K.K.A 25kilo champion in the 25kg class and throwing. Davie coached
at CrossFit London’s Body Weight Seminar in 2005 and The BIG London CrossFit Seminar in April 2006 along with
CrossFit Coach, Jeff Martin. The same month he opened CrossFit Central Scotland and is now offering CrossFit personal
training and classes in his CrossFit gym based in Motherwell .
As well as receiving his certification in San Diego, California, David also regularly travels to train with other CrossFitters
across the UK including London, Manchester and Inverness.
9

Box Jumps
Coach Jeff Martin
Box jumps are a great tool to use with the kids. For some reason almost every kid
loves to jump on the boxes. Anytime the kids are working out and don't know it, we'll
take it. Box jumps are a good sub for running, they can be a stand alone workout on
their own, they can be scaled in numerous way, and as we say in the CrossFit Kids
Cert. they help bank bone for kids in the future.
When daylight hours are short, in colder climates, or in industrial areas where traffic
is high, parents, teachers, coaches, and affiliates running CrossFit Kids programs
might not want their kids running outside. Box Jumps can be substituted for the standard
run. CrossFit Kids has posted several workouts such as "Jumpy Helen" where
this has been done. For Big Dawgs we usually sub 25 box jumps for every minute
of running, Pack about 15 and puppies 10. More reps means more work is being
done and is of course more difficult.
Box jumps can be scaled in by number of repetitions, box height and type. The
height of the box can be scaled up or down according to ability. Our puppies often use a 12" box while our Franken-
Fitters, kids who have grown up CrossFitting, often employee 40" boxes in their workouts and test themselves on
bigger and badder boxes. A taller box requires the child or young adult to move their body a longer distance and all
else being equal is more work.
As we have shown scaling can be done by reps, and size, they can also be scaled by type. Below are a couple
ways box jumps can be modified to fit the different abilities of kids:
Step up/ Step down
Jump up/Step down
Jump up/Jump down
The different types of box jumps allow the same amount of work to be done (mass and distance remain constant)
but power which is time dependent is different, due to faster cycle time.
We can also modify the work being done by assisting the children in the jump. The assist can be as little as holding
a support as they acquire the confidence to make their first few jumps, to actually holding them and helping them
jump.
The accompanying video shows the different Box jump variations, as well as some interesting ways to use multiple
boxes and jumping patterns.
Video Link Button
URL: http://www.brandxmartialarts.com/videos/boxjumps.wmv
10

Why Games
by Cyndi Rodi
Games are an integral part of CrossFit Kids programming.
Our kids look with anticipation toward the last minutes of class when they can relax
and enjoy time with friends. Little do they know the careful planning that goes
into creating and implementing those games for the purpose of ingraining positive
beliefs and furthering the concept of lifelong fitness.
CrossFit Kids Games are fun, and what kid doesn't like to have fun If it's not fun,
it goes out the window. Our barometer for fun is the kids. They let us know right
away (in no uncertain terms) if they're not enjoying themselves. Interestingly, we
often observe that when we trainers are watching the game unfold and thinking
how chaotic it seems, the kids appear to be having the most fun. We "tweak" or
throw out games only when there is a safety issue, no observable benefits are
taking place or the kids seem bored.
Dewey H. Relay Races
CrossFit Kids games offer an incentive for kids to successfully complete the focus
work and WOD in a timely manner in order to get to the coveted "fun." We have seen children stay on task and/or
refocus so they can finish their workouts and start the game. Gently reminding the kids they need to diligently work
so we have time for the game can ramp up their efforts. Insisting on good form, with the game as the reward, is often
more effective than trainer praise, though we prefer to use both.
CrossFit Kids games are "efficacious and efficient" (sound familiar), in that trainers are able to covertly reinforce
concepts, improve body control and further present fitness as an interesting and immensely enjoyable lifelong pursuit.
As someone said, "the kids do the exercise so they can get to the game…where they exercise some more."
Moreso than any part of CrossFit Kids, games demonstrate the way in which we carefully present the "work" in a
fantastically appealing package. All the CrossFit goals mean nothing to our kids unless we can show them how to
attain them while having a great time.
CrossFit Kids games teach kids the value of fair play and teamwork. Whether performing as an individual or as part
of a larger team, games help our kids to recognize that personal integrity and a sense of fair play are more important
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
its own rewards and congratulating a friend for an exemplary performance is a privilege.
What makes a game a CrossFit Kids game
Pretty much any game you can remember from your childhood or invent in your own gym or garage can become a
continued... page 12
11

Why Games (continued from page 11)
by Cyndi Rodi
CrossFit Kids game. There a three main criterion. Is it safe Is it fun And is it reinforcing lifelong functional fitness
The kids should be relaxed and enthusiastic (even the fiercest competitor can't help but break into a smile over a
well thrown dodgeball) and continuously moving, no standing around. Yes, there can be lines in which the kids take
turns. Yes, there can be brief periods of down time, such as "frozen" in freeze tag or sitting out after being eliminated
from musical medicine balls. The main consideration is to keep them consistently in motion. If we feel the
game is becoming sluggish, we yell "freeze" and have the kids perform squats, tuck jumps, plank holds, or sit ups
for a period of time…anything that will get the kids moving. Design the games to include one or more exercise
movements so the kids are receiving an additional training benefit.
Use the games to further ingrain proper technique. This is a great time to get more reps out of them without the
clock or the numbers hanging over their heads. Though the instruction is low key, it is entirely reasonable to continue
to cue and correct during a CrossFit Kids game. Just remember to maintain "fun" as the primary goal.
Games are an invaluable part of CrossFit Kids programming. At the beginning of each class, our kids gather around
the white board where the plan for that day has been recorded for review and consideration. Focus work, WOD's
and warm-ups are written and discussed before the kids begin to move. Yet, the most common topic of discussion is
always, "What is (insert game of the day)" The level of enthusiasm and camaraderie created by a simple ten minute
game solidifies friendships and ensures our kids will be back for the next gathering of CrossFit Kids.
Kids are as capable as adults of working hard and taking responsibility
for their health. However, it takes a unique and playful approach
to appeal to them. CrossFit Kids games are a uniquely efficient
way to engage kids in exercise and teach them the value of
healthful pursuits. CrossFit games offer a delightful way to help our
kids discover the joy of physical fitness.
12

Girls & Heroes
Coach Jeff Martin
This feature includes video of some of our kids doing a CrossFit Benchmark
“Girls” or “Heroes” workout. This month we feature David S.17 and Connor M. 16
doing their best with a heavy version of “Elizabeth”.
Dueling Heavy Elizabeth
21-15-9
155# Power Cleans
Muscle ups
Video Link Button
URL: http://www.brandxmartialarts.com/videos/duelingliz.wmv
13

Teen Challenge
Handstand Pushups on Rings, with or
without support.
You need a spotter for this one.
Send time, results and pictures if you have them to:
customerservice.crossfitkids@gmail.com
T
Game of the Month
by Mikki Lee Martin
CrossFit Dragon Tails
Play Area
Mark off a play area, about 30’ x 30’ and a “No tail” / exercise area about 10’ x 15’
Equipment Needed
Provide each player with a “Tail “ to tuck into the back of their waistband.
(plastic flags, t shirts, paper towels, high top socks)
Play
Players play tag (“every man for himself” style) trying to remove the other players tails. When a players tail is pulled
he goes to the “no tail” exercise area to perform the required exercise before re-entering the game.
Exercises can be rotated every 2-3 minutes. Trainer simply calls out the change.
10 burpees, or 20 tuck jumps, 10 pull-ups or 15 squats etc.
14

Weightlifting & Kids: Dispelling the Myths
Coach Jeff Martin & Cyndi Rodi
Common knowledge is sometimes neither accurate nor helpful. Case in point, the pervasive misconceptions
and mythology pertaining to kids and weightlifting that have swirled around the health and fitness communities.
For years, the ominous warning, "it is not safe for kids to lift weights" has been spoken with authority and
rarely challenged. The customary rationale behind this point of view has been that lifting will hurt their growth plates.
To hear the naysayers tell it, kids who lift weights are going to grow up to become misshapen dwarves.
This has not been our experience at CrossFit Kids HQ. Nor is it what is being reported by CrossFit Kids programs
around the world. Looking at the active kids we are raising and training, we see the opposite effect. We see strong,
lean, healthy kids, standouts in PE who are able to adapt to a wide range of sports. Okay, some of them around
here may be short, but that is due to genetics, not weightlifting.
What is a Growth Plate and Why Should We Worry
A growth plate, also known as the epiphyseal plate or physis, is an area of developing tissue located near the ends
of long bones in children and teens. Each long bone has at least two growth plates located
at each end "between the widened part of the shaft of the bone (the metaphysis)
and the end of the bone (the epiphysis)" (1). It is at these ends that growth takes place.
Growth plates are weaker than the ligaments and tendons which connect the bones to
one another, and as such are extremely vulnerable. "The energy-absorbing capability of
the growth plate is lower than that of bone, ligament, or tendon, which explains why the
open growth plate is the preferential site for failure when the joint is injured" (7). Trauma to the joint is more likely to
cause a growth plate fracture than injury to the bone or connective tissue. Because "the growth plate is the last portion
of the bone to harden (ossify)" (1), damage to this soft tissue is always a concern in the event of impact and/or
trauma.
Several factors determine the prognosis of a growth plate injury. Severe injuries that cause the cessation of blood
flow to the end of the bone can stunt growth. A shattered or crushed growth plate increases the likelihood that abnormal
growth will occur resulting in a shortened or deformed limb, and infection is always a risk when open wounds
are present. The age of the child plays a key role since "younger bones have a greater ability to remodel" (9). This is
why an adolescent who is near the end of the growth phase is at greater risk for long-term problems. Finally, the
location of the injury and its type (classified by such factors as blood supply, nerve damage and degree of separation)
determine the ability of the body to heal itself. The presence of rapid growth means the bones of children heal
faster than those of adults. If not promptly and properly treated, a growth plate injury can lead to lifelong difficulties
created by abnormalities in bone development. Clearly this gives us reason to pause when considering loading our
children and adolescents with weights.
This may account for past assumptions and attitudes regarding weightlifting and kids. In continued... page 16
15

Weightlifting & Kids: Dispelling the Myths (continued from page ...15)
Coach Jeff Martin & Cyndi Rodi
1983, the American Academy of Pediatrics published a position statement which concluded that weightlifting should
be avoided by preadolescents due to its high injury rate. This opinion was reinforced in a paper published by Sewell
and Micheli (1986) in the Journal of Pediatric Orthopedics. Despite a later paper by Micheli (1988) that reversed
his stance regarding preadolescent weight training, the earlier publication continued to influence perceptions
and beliefs. A second American Academy of Pediatrics position paper was published in 1990 which added
prohibitive language for adolescents in weight training, stating that, "Unless good data becomes available that demonstrate
safety, children and adolescents should avoid the practice of weight lifting, power lifting, and body building…"
(12). Such policies resounded through the medical and fitness communities and set the tone for subsequent
studies and publications for many years. Unfortunately these men and women were forwarding bad policy based on
erroneous and unfounded assumptions.
Anecdotal Observations
CrossFit Kids have soundly demonstrated this position is a fallacy. Our kids routinely lift weights and have experienced
none of the injuries or negative effects historically attributed to childhood and adolescent weightlifting.
Connor is sixteen and has been CrossFitting for four years. During this period of time, he has progressed from working
movements with PVC to lifting numbers that grown men envy. He has had no broken bones, regularly spars full
contact and has been competing in varsity high school wrestling since his freshman year. Connor is a fierce competitor
who aggressively works to achieve his many goals and holds the record at Brand X for several benchmark
workouts. No evidence of injury in him.
Keegan is fourteen and has been CrossFitting twice a week for three
years. He is a top-notch soccer player who has been recruited to play for
older intra teams, and he is an accomplished climber whose advice on "the
wall" is sought by kids and adults alike. Keegan is routinely one of the fastest
players on his soccer team and possesses the stamina to play hard into
the final minutes of the game. In the past year, Keegan has been able to
up the ante on his weightlifting regimen and has achieved several body
weight and over-body weight lifts with no injury or growth issues.
David is seventeen and is the quintessential athlete. He is a talented soccer
player who was invited to play soccer overseas and on the La Jolla
Nomads in southern California. As a freshman in high school, he lettered in
3 sports. He has been training with Connor from the beginning, four years
ago. David has made remarkable strides that are the combined result of his
natural athletic talent and his incredible work ethic. He routinely challenges
Keegan M. 14 deadlifts
himself and has come to embody the promised potential of the CrossFit method. Through continued... page 17
16

Weightlifting & Kids: Dispelling the Myths (continued from page ...16)
Coach Jeff Martin & Cyndi Rodi
it all, David has remained free of injury and continued to grow in a normal manner.
Each of these young men competed in the 2007 CrossFit Games. Though CrossFit Kids does not recommend or
condone max efforts for the majority of children and teens, we felt it was both safe and appropriate to allow them to
participate in the CrossFit Total due to their lengthy CrossFit histories and carefully supervised training protocols. In
addition, all three boys were exhibiting secondary sex characteristics associated with increasing testosterone production,
a benchmark for gradually shifting to maximum lifts. Prior to making the decision to allow them to train and
compete at this level, we had taken great pains to scour the current literature to determine the legitimacy of claims
that adolescents are at greater risk for growth plate injury. We found no data to support such claims. In fact there is
evidence that one-rep max lifts are safe IF (and it's a big if) the teen has demonstrated a mastery of the technique.
All three of these athletes had been participating in CrossFit since their preadolescent years and demonstrated the
knowledge and skills necessary to compete. Each had a fantastic showing at The Games while incurring no injuries
or physical problems as a result of their participation.
This makes for a great story, and we are very proud of their efforts. However, the truth of the matter is, even if we
hadn't allowed these young men to compete at such a level,
they would still have been lifting on a regular basis. Kids are
exposed to lifting whether they like or not.
Duncan is nine and has been CrossFitting for 3 years. He
lifts weights in CrossFit Kids classes but, more importantly,
he lifts in his daily life. Every day, Duncan has to lug his tenpound
backpack to school. In the process he performs multiple
lifts and strength movements. He lifts it from the floor
(deadlift), carries it on his back, picks up the things that drop
Duncan M. 9 Push Presses a 15 # Bar during FGB
out of it onto the ground (lunge/squat), climbs into the truck
with it on his back (weighted pull up) and delivers it safely to his classroom. When he returns home in the afternoon,
he stows his backpack on the counter by overhead pressing/push pressing it into place. He routinely lifts half his
body weight as a course of his normal activities and continues to move his limbs unimpeded by growth plate problems.
The same experiences are true for most kids. Girls and boys alike encounter daily experiences that dictate their participation
in unsupervised weight training. It is not possible to get through life without performing some sort of lifting.
This is why we decided several years ago to teach our kids to properly and safely perform lift movements. In the true
spirit of CrossFit, our goal was to simply give the kids the skills they required to meet the demands of daily life and to
improve their health and fitness. The added benefit was the phenomenal gains our CrossFit Kids began to make,
growth plate injury free since our inaugural workout nearly three years ago.
continued... page 18
17

Weightlifting & Kids: Dispelling the Myths (continued from page ...17)
Coach Jeff Martin & Cyndi Rodi
Our kids are testimony that weightlifting is a safe and positive activity for kids. Not only are we seeing injury free
strength gains and increased coordination. We are witnessing perceptual changes in what they believe about themselves
and their abilities. These things didn't happen by chance. We
have taken great pains to design a program that is safe and effective.
Each child or teen has been carefully supervised and trained. Each one
has been treated as an individual, their strengths and special needs
considered and addressed. As a result, their individual stories are
uniquely compelling.
Justin is 9 years old and has been CrossFitting for 3 years. Justin came
to us shy and lacking confidence. He was physically capable but afraid
Justin R. 9 Practicing 15# Barbell
to risk looking silly. We brought Justin along slowly, helping him to recognize
his potential. Justin has gone from using PVC pipe to low weight dumbbells and
barbells, each step made only after demonstrating a solid understanding of technique. He
recently completed a set of 45 beautiful hang squat cleans with a 15# bar. Justin has sustained
no injuries as a result of his lifting efforts.
Darby is a 12 year-old female who has always worked hard but came to us with profound
flexibility issues. We spent time working individually with her, performing a number of drills
to help her improve in this area. Darby participated in the 2007 Fight Gone Bad benefit at
the "C" level which required her to perform the push press and sumo deadlift highpull with
a 35# bar. Darby accumulated 203 points in FGB and has not demonstrated any pain or
injury from these or her other weightlifting efforts.
Darby T. 12 warming up
for some dumb bell
Delaney is 9 years old and has, from the beginning, demonstrated a penchant for detail.
swings
Her movements are often flawless, and her efforts have been impressive. Delaney attended
Coach Burgerner's Olympic Lifting Certification at the age of seven. Our efforts with Delaney have been to
keep her enthused and continually challenging herself. Delaney is a healthy, injury free CrossFitter.
McKenna is 7 years old and, like all these kids, has been with us from the beginning. Always devoted to CrossFit
Kids, McKenna has only recently begun to demonstrate the physical and emotional maturity to move beyond PVC or
low-weight dumbbells to actually perform slightly higher weighted movements. McKenna has had to weather the
storm of watching her older peers achieve beyond her abilities and is gradually finding her own path. She is currently
using eight to fifteen pound bars and dumbbells and a 12 kilogram kettlebell. McKenna is injury free and, in
fact, is much taller than many of the older kids.
continued... page 19
18

Weightlifting & Kids: Dispelling the Myths (continued from page ...18) Coach Jeff Martin & Cyndi Rodi
Courtney is 10 years old and has been a CrossFitter for two years. She is bold and fearless, willing to challenge
boys and adults alike. We immediately realized Courtney's potential but knew we needed to temper her enthusiasm
with realistic expectations. Courtney worked with the kids' class for a number of months until we felt confident her
technique was proficient. We then moved her to the advanced kids' class where we continue to hone her lifting skills
and monitor her maturity. By her last summer break, we felt comfortable giving Courtney permission to workout beside
her parents in adult classes. Courtney has become a top performer at Brand X. She recently completed
"Jackie" in record time, then went on to participate in a weekend soccer tournament. No injuries here.
All our kids regularly appear in the CrossFit Kids Magazine and on our website demonstrating proper form and recording
stellar efforts in weightlifting and other strength training. We regularly include
videos on the CrossFit Kids website of children ranging in age from four to
eighteen performing weighted movements; thrusters, shoulder presses, cleans,
etc. Each of these was sent to us by proud parents who are willingly subjecting
their children to this type of training. Is there simply an abundance of "bad" parents
Delaney 9
Push
in the CrossFit community Or is it possible that weight training does not pose a
Presses a
danger to children and teens Significantly, none of the kids in these videos show
15 #
Barbell
signs of abnormal growth patterns or obvious injuries.
during
FGB
As parents, we want what is best for our kids, and we take our roles as trainers
and programmers very seriously. Of course we don't want to encourage something
that could potentially harm the development of any child. So in spite of anecdotal
evidence to the contrary, we were compelled to ask the question, "Is it true that
kids who lift weights have a disproportionate amount of growth plate injuries compared
to the rest of the population"
Looking for Empirical Data
CrossFit defines a successful program as one that "works." Is it safe Is it efficient Is it efficacious The answers to
these questions are empirically derived using "measurable, observable, repeatable facts, i.e., data" (17). Our laboratories
are CrossFit boxes around the world that test and retest, try and try the various facets of the program. That
which consistently produces the desired results is chronicled and shared with the greater community; that which
doesn't goes the way of the dinosaur. It is a scientific system that has been proven time and again. To paraphrase
Coach Glassman, we simply don't need men in lab coats to tell us our methodology is sound or our results statistically
significant.
This does not, however, preclude the careful review of available peer reviewed data. Upon considering the role of
weightlifting in CrossFit Kids, we felt it prudent to investigate the literature of the scientific community to determine if
they, too, supported our assertion that weightlifting for kids is, indeed, safe. We searched
continued... page 20
19

Weightlifting & Kids: Dispelling the Myths (continued from page ...19)
Coach Jeff Martin & Cyndi Rodi
numerous peer reviewed journals, and our efforts to clarify the role of weightlifting in growth plate injuries yielded no
evidence to support previous claims. In fact we found a mound of evidence that challenges and disproves the once
commonly-held beliefs about kids and weightlifting. A host of articles generated by the scientific community fail to
mention weightlifting as a cause of growth plate injuries and, in fact, clearly state that strength training is safe and
beneficial for children and teens.
Strength training has been found to be an important part of fitness training for children and teens, contributing to improvements
in multiple aspects of health and life. There has been much discussion about the ability of children to
improve strength and enhance muscular development. Critics believe a lack of testosterone renders weight training
with children useless. This is a ridiculous notion. There are a plethora of studies which document impressive
strength gains and increases in muscle mass via weight training in both women and the elderly, two populations that
are not known for their high testosterone levels. Dr. Avery Faigenbaum (et al.), one of the foremost experts on
strength training with kids, has published numerous articles that "have revealed significant increases in muscle
strength and mass in preadolescent boys and girls" (13), and similar findings were reported by other researchers as
early as the mid-1980's (15).
Beyond the benefits of strength gains and enhanced muscle mass, "Reports indicate that youth resistance training
may improve motor performance skills, may reduce injuries in sports and recreational activities, and may favorably
alter selected anatomic and psychosocial parameters." In 2005, a study was presented
to the American College of Sports Medicine (ACSM) which offered sound evidence
that resistance training brought about significant increases in strength and
"favorable body composition changes in overweight and obese children." The
accompanying press release stated that such training can safely play a role in "a comprehensive
health-enhancement strategy" for girls and boys alike, "including those with
a disinterest in physical activity." The statement went on to say, "Parents and coaches McKenna 7 works on
Thrusters for the kids
who are concerned about the safety of resistance training for kids, and even young
Fran competition
athletes, should know that it is a safe and effective activity for this age group, provided
it is well designed and supervised." Strength training has been shown to protect muscles
and joints from injury, boost heart and lung function, and lower cholesterol (8).
Weight training increases bone density. According to the American Institute of Arthritis and Musculoskeletal
and Skin Diseases, weightlifting produces healthier children who are less prone to injury. It also helps
fend off bone degeneration in later life. Osteoporosis has been called "a pediatric disease with geriatric consequences."
The amount of bone mass that is created during childhood and adolescence is "an important determinant
of lifelong skeletal health" (11). Healthy habits that contribute to increased bone density ( e.g. bank bone), like
weightlifting in the early years, can help to fend off such degenerative diseases.
continued... page 21
20

Weightlifting & Kids: Dispelling the Myths (continued from page ...20)
Coach Jeff Martin & Cyndi Rodi
The positive effects of strength training go beyond the physical. Some experts report that strength training may
boost self confidence and improve social skills in young people. The Mayo Clinic concurs; calling on studies that
suggest strength training can improve self-esteem and decrease the chance of depression in children and teens (8).
According to Dr. Faigenbaum, lifting weights offers positive feedback in the form of "visual reinforcement" which becomes
a tangible marker of how much progress is being made. He discusses the positive impact weight training can
have on the psyche of an obese child.
Because weight lifted is positively related to bodyweight, heavier children typically train with heavier weightloads
than their lighter peers. Unlike most athletic activities in which extra bodyweight is undesirable ( e.g.,
running, jumping, soccer, basketball), strength training actually favors the larger youth and gives them a
much needed sense of physical achievement (6).
In 2001, the American Academy of Pediatrics (1) issued its new policy statement
regarding strength training by children and adolescents. Recommendations of this
new policy include: "Strength training programs for preadolescents and adolescents
can be safe and effective if proper resistance training techniques and safety precautions
are followed," and specifically with regard to growth plate injuries, "Such
injuries are uncommon and are believed to be largely preventable by avoiding improper
lifting techniques, maximal lifts, and improperly supervised lifts." Dr. Bernard
Griesemer, collaborative author of the AAP statement, was later quoted as saying,
"We support anything that gets kids to become active and stay physically active –
and that doesn't cause injuries – and strength training can be all those things" (5).
A complete reversal of previous policy, the AAP statement paved the way for positive
changes, limited only by the hold prior beliefs maintain upon educators, trainers
and the medical community. So why the shift in perception and recommendation
Dewey H. 8 Practices the
Movements for the Clean
It turns out, it's not weightlifting that is hurting our kids. One large study showed that the majority of growth plate injuries
in children resulted from a fall, "usually while running or playing on furniture or playground equipment." Competitive
sports accounted for one-third of all injuries, while recreational activities such as bicycling, skateboarding and
skiing contributed one-fifth of all cases (9). There is a dearth of empirical data regarding growth plate injuries and
weightlifting. It simply does not exist. To the contrary, several studies have shown the risk of growth plate injuries to
be "LESS during weight training compared to other sports," and "in published literature, all incidences of injury were
attributed to either poor training design or lack of supervision" (15). Furthermore, the American College of Sports
Medicine has stated that "50 percent of preadolescent sport injuries could be prevented in large part by
youth strength and conditioning programs" (13).
The relevance of such statistics lies in which sports are being linked to growth plate inju- continued... page 22
21

Weightlifting & Kids: Dispelling the Myths (continued from page ...21)
Coach Jeff Martin & Cyndi Rodi
ries. We don't hear physician's counseling parents against letting kids play soccer. Nor do we see the American
Academy of Pediatrics issuing a policy statement recommending that parents not let their kids ride bikes until they
have reached puberty. Yet these sports have statistically high injury rates including fractures, dislocations and
sprains, exactly the types of injuries that pose a danger to growth plates. The concern with these activities is not
necessarily the risk of severe trauma but in minor injuries that can negatively impact the growth plates. "An injury
that would cause a sprain in an adult can be associated with growth plate injury in a child" (9). Weightlifting does not
appear among the ranks of those activities which pose such a danger and, clearly, is not the high risk behavior it
was once thought to be. Empirical data has successfully confirmed our anecdotally derived conclusions.
It is important to note that current recommendations do not condone strict weightlifting that calls for exposure
to extreme loads and max efforts. Neither the empirical nor anecdotal data support carte blanche in applying
weight training to children and adolescents. This distinction cannot be overemphasized. It is these types of activities
that can produce the strain and torque necessary to cause growth plate injuries. Instead, strength training is defined
as "resistance training" which incorporates the use of "free weights, weight machines, elastic tubing, or body weight"
(1). Recommendations for this type of training with children and teens are very clear: Strength training should
emphasize well-trained, low-weight reps under highly controlled and supervised circumstances.
CrossFit Kids Policy
CrossFit Kids believes in and endorses this type of weightlifting for kids. We utilize body weight exercises and free
weights to build strength, improve muscle tone and enhance performance. We do not endorse max effort lifts for
kids. We believe in using the smallest stimulus possible to achieve the training effect desired, whether young or old.
Due to their still developing neuromuscular systems, kids receive a training effect from sub maximal efforts. Ignoring
this is foolish, reckless and exposes kids to the same risk of injury that other age groups risk when going for
max efforts. It is the hallmark of a bad trainer to expose young clients to this risk. Gradual exposure provides significant
results while avoiding the pitfalls of excessive loading and max efforts in children and teens. A properly managed
training regimen is imperative to both safety and efficacy.
Weightlifting allows our kids to be successful and safe. It is, by design, the art of moving an object without injuring
oneself. Children, who engage in weightlifting, learn the proper fundamentals when they are young enough to still be
developing neural pathways. Motor recruitment patterns become engrained movements for life. They will be able to
draw on those patterns to become better athletes and safer individuals, coordinated and able to lift objects safely
22

Weightlifting & Kids: Dispelling the Myths (continued from page ...22)
Coach Jeff Martin & Cyndi Rodi
whether in sport or daily life.
The task, then, is to create a template for safe and effective weight training.
Age Appropriate Training
Recommendations regarding the appropriate age to begin weightlifting with children vary widely. There have been
studies that demonstrate the safety and efficacy of weight training with children as young as four years old (14).
However, weight training with kids is not simply a scaled version of what we use for adults. There are special considerations
which apply to young children that will adapt and increase in complexity as they grow into experienced adolescents.
Weight training with young children should be fun and informative at their level of understanding. The object is "to
introduce the body to the stresses of training and to teach basic technique and form" (14). No kids' workout program
will succeed if you cannot keep them interested. Thus, training sessions should be short and basic. Use weightlifting
as skill work or as part of a short WOD to avoid boredom. Five to ten minutes, depending on the age group, will
probably be the cutoff for their attention spans. Break complex movements into separate segments of focus work.
After each portion has been mastered, link the movements together. Always begin young children's training with unweighted
or PVC movements. This allows them the luxury of comprehending and perfecting technique without the
dangers associated with loading. Once trainer and child are confident in the child's abilities, move to low weight
dumbbells. Motor pathways, once developed, become the foundation for future increased efforts.
Increasing loads should never be the goal with young children. Strength gains at this age are neurological rather
than a result of hypertrophy. Training with multiple reps at low weights "allows children to continued... page 23
23

Weightlifting & Kids: Dispelling the Myths (continued from page ...23) Coach Jeff Martin & Cyndi Rodi
build a physiological pathway for their technique" (14). This ripens the child for positive adaptations that occur as a
result of repetition rather than heavy loading. Increases in load and intensity should be gradual and should never be
prioritized ahead of safety and efficacy. Gradually increasing the demands being placed on a child's body creates a
training protocol that is both safe and effective. This same principle applies to older kids who have not yet received
qualified and carefully supervised training.
Advanced weight training with kids still has safety and efficacy as its focus. Though weights can be increased at a
greater rate during adolescence, the primary goal continues to be perfect form. Unlike earlier years when weights
are light and "perfect is relative," meaning each child's performance is rated only on their abilities for that day, utilizing
heavier loads in adolescence demands a strict definition of perfection. This is an integral part of advanced training
that can often times be met with resistance. Kids who are watching their peers lift superior amounts of weights
may have a difficult time understanding and/or accepting a training protocol that moves at a slower rate. However,
the clock and a focus on numbers can become a hindrance to a safe and effective training program-a fact that must
be repeatedly driven home to teenagers.
The increased possibility of injury means training teenagers to accept small gains and to value good form over
heavy lifts is of utmost importance. A good and responsible trainer will find a way to effectively hold this ground while
maintaining the interest of a teen. Delayed gratification has become a little-known entity. Weight training requires
trainer and trainee alike to step back and view the bigger picture. The eventual gains to be made when good form is
deeply entrenched in movement patterns are immeasurably greater than those achieved in a premature rush for big
numbers. We learned this the hard way at CrossFit Kids HQ and had to spend an entire frustrating year backing off
the weights and retracing our training steps with two of our teenage boys. The results of this arduous journey, however,
have been performance gains and weightlifting increases beyond what we could have imagined. By considering
safety first, we managed to also improve both the
efficacy and efficiency of our program.
Connor 16 works on his deadlift form
Conclusion
Weightlifting with children and teens has gotten a bad
rap over the years. Unfounded allegations dominated
and directed the attitudes and policies of the fitness
and medical communities for nearly twenty years. Fortunately,
the myths surrounding this activity have been
dispelled, and policies have gradually been rewritten
as mounds of research have demonstrated that
weightlifting is not only safe but offers numerous positive
benefits. Research has confirmed the observations
of CrossFit parents and trainers around the
24

Weightlifting & Kids: Dispelling the Myths (continued from page ...24)
Coach Jeff Martin & Cyndi Rodi
world. Weight training is good for our kids.
Weight training with kids should be a highly supervised, methodical process of developing motor pathways
followed by small incremental increases with experienced adolescents. No amount of "glory" brought about by
an overly ambitious lift can justify the inherent danger in moving kids along too quickly. Helping children and teens to
appreciate the value of small gains should be of primary concern to a trainer, just as demonstrating perfect form
should become a coveted source of satisfaction for kids. The goal of a weight lifting program should not focus entirely
on strength gains. "Teaching kids about their bodies, promoting safe training procedures, and providing a
stimulating program that gives participants a more positive attitude towards resistance training and physical activity
are equally important" (16). A sense of self worth, feelings of competence, life long improvements in overall motor
skills-these are but a few of the benefits to be gained from weight training with children and teens. Learning to appreciate
little victories while looking with anticipation for the rewards of later years help to hone the physical, emotional
and social skills of a child. Train them to do it correctly, teach them the value of doing it well, and the big lifts
will come.
1. American Academy of Orthopaedic Surgeons. www.orthoinfo.aaos..org/topic.cfmtopic=A00040&return_link=0 . "Growth Plate Fractures," October 2007.
2. American Academy of Pediatrics. www.aap.org. "Strength Training by Children and Adolescents," June 2001.
3. American College of Sports Medicine. www.acsm.org/AM/Template.cfmSection=Search&template=/CM/HTMLDisplay . "Obese Children Benefit From Resistance
Training," June 2005.
4. Benjamin, H., Glow, K. & Mees, P. Physician and Sports Medicine, The, Patient Advisor. www.physsportsmed.com/issues/2003/0903/ben_pa.htm. Sept. 2003.
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.
6. Faigenbaum, A.D., EdD, et. al. Pediatrics.
http://pediatrics.aappublications.org/cgi/content/full/104/1/e5maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=strength%2Btraining&searchid=10788745
84555_14893&stored_search=&FIRSTINDEX=0&sortspec=relevance&journalcode=pediatrics . "The Effects of Different Resistance Training Protocols on Muscular
Strength and Endurance Development in Children," Vol.104 No. 1, July 1999, p.e5.
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.
8. mayoclinic.com. www.mayoclinic.com/health/strength-training/HQ01010. "Strength training: OK for kids when done correctly," January 2006.
9. Medical College of Wisconsin. www.healthlink.wcw.edu . "Growth Plate Injuries," July 5, 2005.
10. National Institute of Arthritis and Musculoskeletal and Skin Diseases. www.niams.nih.gov. "Growth Plate Injuries," October 2001.
11. National Institute of Arthritis and Musculoskeletal and Skin Diseases. www.niams.nih.gov/Health_Info/bone/Bone_Health/Juvenile/default.asp. "Juvenile Bone
Health." August, 2002.
12. Pierce, K., Byrd, R., Stone, M. coaching.usolympicteam.com/coaching/kpub.nsf/v/dec06 . "Position Statement and Literature Review: Youth Weightlifting."
13. Westcott, W. & Faigenbaum, A.D. www.ssymca.org/quincy/str_train_youth_fitness.htm. "Strength Training For Youth Fitness."
14. Hatfield, Disa. USAPL, powerLINES. www. usapowerlifting.com/newsletter/15/features/features1.html. "Getting Strong Safely: Considerations for Youth Strength
Training," October 2003.
15. Isaac, L. Queensland Weightlifting Association. www.qwa.org/articles/effects.asp. "The Effects of Weightlifting on the Youth Physique."
16. Faigenbaum, A.D. www.nsca-lift.org. "Youth Resistance Training,"
17. Glassman, Greg. "Understanding CrossFit." CrossFit Journal, issue 56, p4.
25

The Footie Workout
Courtesy of CrossFit Manchester www.CrossFitManchester.com
" Ballack"
AMRAP in 10 mins of
3 high box jumps
6 burpees
9 KB swings
Run 800m
AMRAP in 10 mins of
3 high box jumps
6 burpees
9 KB swings
*Scale by using 4-16kg Kettlebell
" Wright-Phillips"
Big Dawgs
3 rounds of
5 Med Ball clean 10-14#
10 Press ups (push ups)
15 Pull ups
20 Wall Ball 10-14#
15 SDHP 30-45#
10 Ring Dips
5 Ring Rows
Pack
5 Med Ball clean 6-8#
10 Press ups (push ups)
15 Pull ups
20 Wall Ball 6-8#
15 SDHP 15-25#
10 Bench/BarDips
5 Ring Rows
Puppies
Mark Beck and Karl Steadman of CrossFit
Manchester Karl has been involved in fitness for
the last 9 years in all elements of the business; public,
private and corporate. He stumbled onto CrossFit just
over a year and a half ago whilst researching “circuits”
and “kettlebells” on Google. From then on it has become
his sole training tool both for himself and his
clients. During his time as a trainer/instructor he has
gained varied qualifications in subjects as far ranging
as Olympic weightlifting and pre/post-natal care. He is
fully committed to making CrossFit Manchester a facility
not only to train other UK CrossFitters, but also
to help spread the concept throughout the country
maintaining the strong sense of community that is
evident.
3 rounds
5 Med Ball clean 4-6#
10 Press ups (push ups)
15 Pull ups
20 Wall Ball 4-6#
15 SDHP PVC-10#
10 Bench/BarDips
5 Ring Rows
T
Mark’s sporting background is in soccer, playing
semi-professionally for over 10 years. Mark found
CrossFit in January 2004 and has trained himself,
individual clients and classes using CrossFit principles
ever since. He was the first of the UK community
to venture to California for CrossFit Certification and
has also become a USA Weightlifting Certified Club
Coach under the tuition of Coach Mike Burgener. He
is a qualified Personal Trainer in the UK and has additional
qualifications in Concept 2 Rowing, Speed
and Agility Training, Kettlebells, and Soccer Coaching.
His commitment to CrossFit is profound and he
wants to play a leading role in developing both elite
fitness and the powerful sense of community and
support which define CrossFit. Mark is the inventor
of the Beck’s Burpee. Thank You Mark.
26

Team Training
Jeff Martin
Dazed and Confused Barbara
The first workout listed is easier and faster than the second, we allow for this by having Squad A the first round and
Squad B the second round, run (after completing the workout) until the other squad finishes.
Time each squad for each workout. Team with the lowest overall time will win.
Divide the team up into two squads.
Squad A performs
20 Pull ups
30 push ups
40 sit ups
50 squats
Each team member waits for the whole team to finish and then runs until Squad B finishes the first round.
Squad B performs
20 Squats
30 Sit ups
40 Push ups
50 Pull ups
Then both teams run an 800M together once Squad B completes the workout.
After the 800 the squads switch to the opposite workouts.
Squad B performs
20 Pull ups
30 push ups
40 sit ups
50 squats
Each team member waits for the whole team to finish and then runs until Squad A finishes the first round.
Squad A performs
20 Squats
30 Sit ups
40 Push ups
50 Pull ups
27

Focus on CrossFit Kids Community By Courtney D.
Hi, I am Courtney D., I am 10 years old. I have been
doing CrossFit for 2 years at Brand X in Ramona. CrossFit is
one of my favorite things to do on school days when I don’t
have soccer or softball practice. I love going to CrossFit because
it makes me a lot stronger and it keeps me in shape.
Sometimes I don’t like CrossFit when the workouts are really
hard because the next day you are really sore.
Even though I am only 10 years old, I can do the adult
classes because I am an advanced kid. I am an advanced kid
because I have good form and I work my hardest in the kids’
classes, so Jeff said that I can do the adult classes.
This helps me in soccer because I stay in shape even in the summer. Right now, on Tuesdays, Thursdays,
and sometimes Mondays and Saturdays I work out at the gym. On Tuesdays I work out with my brother and his soccer
team. Every Thursday I have a private with coach Jeff. He is a great trainer because he works you really hard.
Some of my favorite exercises include box jumps, running, burpees, and pull-ups. Pull-ups and box jumps
would be my VERY favorite if I had to narrow it down. I am the only ten year old at CrossFit Brand X in Ramona that
can do 12 kipping pull-ups. The highest box jump that I can do is 24”. That is the highest box that we have in the
gym.
This is the only gym that I will go to for my whole life. I refuse to go to any other gym.
28

Mini Page Just for Kids
Win a FREE New CrossFit Kids T shirt “ Earn Your Scabs” (Navy with white print)
Concentration & Focus CrossFit Kids Essay Contest
How do you focus on your workout to give it your best effort
Answers will be featured next month, top three essays will win a T shirt.
Write your answer, include name and age and email to:
Customerservice.crossfitkids@gmail.com
McKenna, Cedar and Braxton Focus
29

Rowing Workouts
courtesy Chris Kemp of CrossFit North East England
T
WOD #3
WOD #1
Big Dawgs
AMRAP 12 minutes
Row 150m
15 push-ups
Pack
AMRAP 12 minutes
Row 150m
10 push-ups
Puppies
AMRAP 12 minutes
Row 100m
5 push-ups
Let's use the rower to spice up an
old favourite.
"Fran" in a boat
Big Dawgs
21-15-9
Thrusters, 35 - 45lb
Pull-ups
Rower, calories
Pack
15-12-9
Thrusters, 20 - 30lb
Pull-ups
Rower, calories
Puppies
15-12-9
Thrusters, 5 - 10lb
Pull-ups
Rower, calories
WOD #2
Brice M. 15
* If you cannot do pull ups you may
do beginner pull ups, jumping pull
ups, assisted pull ups, or a combination
of the three.
Big Dawgs as Rx’d
Pack do 6 tabata sets instead of 8
Puppies do 4 tabata sets instead of 8
Tabata Rowing
8 sets of 20 seconds rowing,
10 seconds rest (record total metres)
Tabata squats
8 sets of 20 seconds squats,
10 seconds rest (record total reps)
Tabata Rowing
8 sets of 20 seconds rowing,
10 seconds rest (record total metres)
Chris Kemp Hi, I'm Kempie and
I've been training in one form or another
for over 15 years in my native
Australia and here in the UK. For the
last four I have been lucky enough to
make a living out of bringing fitness
to other people. In my search for
more effective training methods I
found CrossFit. After a year or so of
testing it on myself and my clients I
traveled to Santa Cruz in California
for certification. A short time thereafter
I became an Affiliate and opened
CrossFit North East England
www.crossfitnortheastengland.com.
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http://www.girlscoutssdi.org/site/productsales/cookies2008.php
CrossFit Kids is an electronically distributed magazine (emailed e-zine) detailing fitness training
and coaching with kids, pre-teens and teens in the CrossFit method. CrossFit Kids Magazine is directed to
the CrossFit Community, coaches, teachers, homeschoolers, kids and parents who want to work out with
their kids. Features may include monthly workouts, team training, sports conditioning, self defense information,
and articles on related subjects. Focus skills, games, tips for the home gym and Affiliates are also
often included. CrossFitKids may also feature Affiliate Kids programs, and a child or teen in Focus on
CrossFit Kids and Community. (Send your info, questions or comments to mikki.crossfitkids@gmail.com )
Go to www.CrossFitKids.com for a daily workout and don’t forget to post your times!
For subscription information go to the CrossFit Kids store at www.CrossFitKids.com/index.php/store/
February 2008 Issue 27 Contributors:
Cyndi Rodi ( www.CrossFitBrandX.com ) Nichole DeHart ( www.CrossFitBrandX.com )
Davie Easton ( www.CrossFitCS.com ) Mark Beck & Karl Steadman ( www.CrossFitManchester.com )
Chris Kemp (www.CrossFitNorthEastEngland.com) Jesse Woody ( www.primal-fitness.com )
Advisors: Lauren Glassman
Editing: Cyndi Rodi
Design: Mikki Lee Martin
Photography: Jeff Martin, Mikki Lee Martin, Keegan Martin, Steve Toth, Jesse Woody
432 Maple Street Suites 1 & 2 Ramona, Ca. 92065 Phone: 760 788 8091
www.CrossFitKids.com www.CrossFitBrandX.com
Copyright 2008 CrossFit Kids
All Rights Reserved
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