CFK is a FUN! strength and conditioning program for young athletes and kids alike. It is used by athletic teams, coaches and many parents that want their kids to grow up healthy, strong and have a life long love of working out. Our program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, and jump, effectively and safely.
7/11/11
6/27/11
Schools OUT for Summa!
Buy in:
200 m Run
2x
Backward rolls for 20 secs
Plank on Parellettes for 20 secs
L-sit on Parellettes for 20 secs
Hold bottom of a push up for 20secs
200 m Run
Partner WOD:
Time keeper: Medball Hurdle Run with 10 box jumps
Partner: Max reps of barbell deadlifts
6/25/11
Hollow Body Position
Saturday, June 25th, 2011
Today I want you guys to work on your hollow body position. We are going to talk about this more next week but try these drills!
Fun work: Practice Hollow Body for 10 minutes. Then play a sport for at least 15 minutes.
Today I want you guys to work on your hollow body position. We are going to talk about this more next week but try these drills!
Fun work: Practice Hollow Body for 10 minutes. Then play a sport for at least 15 minutes.
6/21/11
Stay off your BACK!
Practice Bridge Ups for 10 mins
Click on this link to see what they look like. See how long you can hold a Bridge for!
http://gymnasticswod.com/content/bridge
WOD:
15 – 12 – 9
Air Squats
Broad Jumps
Jump Ropes (Try Double Unders)
Broad Jump Video: http://gymnasticswod.com/content/broad-jump
Click on this link to see what they look like. See how long you can hold a Bridge for!
http://gymnasticswod.com/content/bridge
WOD:
15 – 12 – 9
Air Squats
Broad Jumps
Jump Ropes (Try Double Unders)
Broad Jump Video: http://gymnasticswod.com/content/broad-jump
6/20/11
Tires are made for Deadlifting!
Buy In: 3x
10 Air Squats
5 Knees Raises while Hanging
60 ft Bear Crawl
Skills: Deadlift review and Tire flips, Handstand work
WOD:
1 Rope Climb
5 rnds
5 Tire Flips
20 Jump Ropes
5 Pull ups
20 Jump Ropes
1 Rope Climb
10 Air Squats
5 Knees Raises while Hanging
60 ft Bear Crawl
Skills: Deadlift review and Tire flips, Handstand work
WOD:
1 Rope Climb
5 rnds
5 Tire Flips
20 Jump Ropes
5 Pull ups
20 Jump Ropes
1 Rope Climb
6/15/11
No Class - Off to the Regionals!
There will be no class on Thursday.
At Home W.O.D.
Warm up: 3x
10 Right let hops => 15m Carioca => 5 Handstand Kick ups (Free standing) => 10 Left leg hops => 15m Carioca (other side)
WOD:
5 rounds
Set up 4 cones: Starting line, 10 yards, 20 yards, and 30 yards. Then do the following exercise at each of the following cones.
Cone 1: 5 Stand-Ups (Wrestlers) or 5 Burpees
Broad Jumps to cone 2
Cone 2: 8 Deadlifts -- Fill your bookbag with some books
Bear crawl to cone 3
Cone 3: 12 Air Squats
Crab Walk to cone 4
Cone 4: 15 Sit ups
Sprint back to the start!
At Home W.O.D.
Warm up: 3x
10 Right let hops => 15m Carioca => 5 Handstand Kick ups (Free standing) => 10 Left leg hops => 15m Carioca (other side)
WOD:
5 rounds
Set up 4 cones: Starting line, 10 yards, 20 yards, and 30 yards. Then do the following exercise at each of the following cones.
Cone 1: 5 Stand-Ups (Wrestlers) or 5 Burpees
Broad Jumps to cone 2
Cone 2: 8 Deadlifts -- Fill your bookbag with some books
Bear crawl to cone 3
Cone 3: 12 Air Squats
Crab Walk to cone 4
Cone 4: 15 Sit ups
Sprint back to the start!
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