The Precision Jump - CrossFit Brand X
The Precision Jump - CrossFit Brand X
The Precision Jump - CrossFit Brand X
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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