ISSUE Forty Seven Forging the Future of Fitness October …catalog.brandxmartialarts.com/pub/CFKMOctober2009.pdf · ISSUE Forty Seven Forging the Future of Fitness ... the top 10

CrossFit KidsR Magazine Issue #47 October 2009

ISSUE Forty Seven Forging the Future of Fitness October 15th 2009

Wild Elephants and Monkeys - Rashmi Cole CrossFit Kids - Opportunities in any environment– Maria Fisher School Programs - An Interview with Alison Patenaude, by Nichole DeHart

Vestibular Development Part 2 Cyndi Rodi Vestibular Development In Utero - Did you Know ? Andrea Nitz Child Abuse Prevention -Todd Rakos

CrossFit Kids Community Chapelle Lauba /of CFK Bellevue

2 CrossFit KidsR Magazine Issue #47 October 2009 2

Volume 4 Issue #47 October 15th 2009

Building Blocks A CrossFit Kids PreSchool Class A CrossFit Kids Class An Advanced CFK Class PreTeen/Teen Coach Jeff Martin CFK HQ

Page 19

CrossFit Kids—Opportunities in any Environment Sport Specific and School Programs Maria Fisher

Page 7

Focus on CrossFit Kids Community Chapelle Lauba of CFK Bellevue

Page 4

3 CFK Workouts Coach Jeff Martin

Page 22

Games and Drills this Month Squat potato Kelly Brown/CF Agoge

Page 23

Girls and Heroes “Lynne with a deadline”

Page 17

Child Abuse Prevention Part 2 Todd Rakos CF Brand X

Page 18

Kids Kettlebell WOD Davie Easton CrossFit Central Scotland

Page 3

Mmmm Good Meals Healthy Child Friendly Recipes Michele Vieux CrossFit Invictus

Page 11

Rowing WOD’s Chris Kemp CrossFit North East England

Page 24

School Programs An Interview with Alison Patenaude

Page 9

Teen (& CFK ) Challenge Duncan Martin

Page 23

Vestibular Development Part 2 Cyndi Rodi CK HQ

Page 12

Vestibular Development– In Utero– Did you know ? Andrea Nitz CrossFit Mom

Page 16

Wild Elephants and Monkeys Rashmi Cole CrossFit Sri Ram Ashram

Page 5

Content specifically directed to Teen and Pre Teen Athletes is marked T

T

On The Cover: Chapelle Lauba of CrossFit Kids Bellevue. See page 4, CFK Community

T

T

T


WOD #1 Big Dawgs 5 rounds Pack 4 rounds Puppies 3 rounds Broad jump 100ft- count the reps and do that many... KB swings Push Ups KB SDHP WOD #2 AMRAP Big Dawgs 15mins Pack 12mins Puppies 10mins 5 burpees 10 KB swings 200M run WOD #3 3 rounds 250M row 21 KB swings 15 Push Press 9 Box Jumps Scale weights of dumbbell to suit the child 4kg, 8kg, 16kg

Davie Easton operates CrossFit Central Scotland - http://www.crossfitcs.com - a small garage affiliate based in Motherwell, Scotland. He is an avid CrossFitter that has been drinking the Kool-aid since 2004. A father of 2 boys, he is happy to fuel the interest his boys are already displaying for fitness. Davie is a Level 2 CrossFit Instruc-tor, and is also a kettlebell instructor with the U.K.K.A (United Kingdom Kettlebell Association http://www.ukka.org ) He was the 2007 U.K.K.A British Kettlebell Cham-pion in 2007. If you have any questions regarding kettlebells, he can be emailed at [email protected]

Kids Kettlebell Workout Davie Easton Courtesy CrossFit Central Scotland


Featured on this months cover, Chappelle Lauba of CrossFit Bellevue www.crossfitbellevue.com, started skiing at age 3, and then started ski racing at age 6. She recently competed in the NW Champi-onships and is showing talent that could develop quickly with improved strength and an increased ski training schedule. She got her head start thanks to her families long history with skiing. Her dad, Alan, was on the US Ski Team from 1981 through 1987. He specialized in the Downhill event and competed on the World Cup tour for 5 years including the World Championships in 1985. Alan now is director and head coach of Crystal Mt. Alpine Club in the state of Washington.

Chappelle’s mom, Tamara is also an avid skier and multi sport athlete. She was a hurdler in high school, freestyle skier and a nationally ranked rower. Tamara is hooked on CrossFit as well and attends work outs regularly. Both her brothers, Jonathan and Richard were also excellent ski racers and both played college football for Western Wash-ington University. Chappelle has now turned 13 and is entering junior racing. This is when ski racing starts to become more competi-tive. Her Dad and coach, wanted to find other coaches and influences that will help motivate her to do her best. Other sports like soccer really help develop the skills and athletic ability needed for a young ski racer. Chappelle also competes in a low pressure “for fun “ diving program. Diving is a great sport because it develops a keen body awareness and balance, which is very important to a ski racers success in learning dynamic balancing skills. This is where CrossFit comes in to play. Alan discovered CrossFit when he was reading ski racing magazine. He read an article about Eva Twardokens, of CrossFit Santa Cruz Central http://www.crossfitsantacruzcentral.com/ a former US Ski team teammate from the ‘80’s. Eva is well known at Crossfit, so he figured that this would be a great program for Chappelle. Eva was always so fit he figured it must be a great program if she believes in it. It was also a great way for the Dad/Coach to help motivate the athlete without Dad doing the pushing. Chappelle is already seeing the benefits from CrossFit. She had some great summer camps at Mt. Hood, and re-cently had an excellent training camp on the glacier in Saas Fee Switzerland. Last season Chappelle was close to the top 10 in the NW championships for her age group, and now is striving to climb the ladder and has become more determined for her long-term success. Who knows, if she gets the bug, she may follow in the footsteps of her athletic family and take her career to new heights.

CrossFit Kids Community

T


For the last 15 years I have lived at Sri Ram Ashram, a home for abandoned children in northern India. Sri Ram Ashram was started in 1984 with the purchase of a few acres of land in a rural area fraught with wild elephants and monkeys 10 km from the town Haridwar. What started as an idea has grown into a wonder of activity. We now care for 65 children, ages 6 months into adulthood. We have a school, nursery through class 12 for 550 students who otherwise would not receive a proper education, our charitable medical clinic

dispenses medicine twice a week to the local rural population. Needless to say we have very few dull moments.

This has been a wonderful project to participate in. It’s my life’s work for which I am incredibly grateful. However, it hasn’t been the gentlest on my health. In 2006 I took a one-year sabbatical to improve my fitness. CrossFit became a cornerstone of that process. However, when I returned to India I found it difficult to continue the WODs by myself, with minimal equipment and zero support. Being the type who rests before I start, every WOD was a personal battle of negotiations often giving up before I started. One day, desperate to get in a WOD I discovered the older boys do-ing bicep curls with a few dumb bells we had lying around and challenged them to do the WOD with me, a couplet of running and various presses. In India children are required to respect their elders so their smirk was carefully con-cealed as two of them took up the challenge. When I finally puffed my way to the finish line I expected to find the boys triumphant and cocky. Instead I found glazed eyes, exhaustion and shock that I would even consider such an exercise. In what I now call a “moment of selfish inspiration” I broke protocol and told them they could skip manda-tory exercise and yoga class if they showed up the next morning at 6:00 AM. The next day four boys appeared. What followed has been a year of incredible achievement, camaraderie and the emergence of heavy duty six packs.

The beauty of CrossFit is that so much can be done with little equipment. We started with a few dumbbells, a couple of small, archaic metal plates and bars with collars that couldn’t contain the plates beyond a bench press. Blessed with open space and a children’s playground we became very creative in recreating the WODs. We quickly discovered that a woolen muffler works best for weighted pull-ups. That we could tie on our plates with rope, door-mats work to keep dumbbells from rolling during man-eaters and that our one pull up bar could be used incremen-tally. We learned that if you want to do it, you just do it, one way or another. Each morning was a choreographed dance, which worked wonders. Over this past year, with the help of generous donations, we have upgraded our equipment significantly. While we still dance the equipment dance we now have Olympic bars, bumper plates, rings, a dip bar, medicine balls and a beautiful large pull up area.

As the boy’s proficiency grew so did the interest of the ashram. A few weeks after we started CrossFit we celebrated my 50th birthday with our first filthy fifty. It was our first real WOD, the one in which we bonded with each other and the ashram as a whole bonded with CrossFit. The younger children avidly followed our progress as we made our way through the various exercises. After that the younger kids would often come watch us helping to count reps and cheer their older brothers on. The older boys became the “it” group of the ashram and soon the inevitable hap-pened, the younger children started requesting their own CrossFit classes.

The first group of boys were strong athletic young men ages 16-18. I felt comfortable working with their athletic prowess and excellent physical condition. I had absolutely no idea how to work with younger children or children who weren’t in top shape. However interest was intense so in January a friend and I started children’s classes dur-ing winter break. All I remember is flying arms and legs, unbridled enthusiasm, cringing at form Continued on…..page 6

Wild Elephants and Monkeys Rashmi Cole


and ensuing chaos. The kids loved it but once school started again I went into full retreat claiming lack of time and expertise.

Still the requests for classes continued. When I found Deepak and Keshav, both eight, whipping out 50 burpees in exchange for a CrossFit class I realized we needed to be proactive and offer something for the younger kids. I started scouring the CrossFit Kids website and settled on a more restrained plan, class for ages 12 -15 that would take place on our rest days with the older boys assisting. While we were still flying blind we settled into a workable pattern of fun warm ups, technique training and intense short workouts. The children thrived and we now have a

devoted class of 12 children who absolutely love CrossFit.

This past summer I had the good fortune to attend a CrossFit Kids certifica-tion led by Jeff and Mikki Martin, founders of CrossFit Kids. From them I realized the importance of gymnastics moves, getting the children upside down, rolling, hurdling and spinning into positions they wouldn’t normally do. We do a lot more agility drills and always add a playful element to each session. CrossFit dodge ball, plank wars, medicine ball relay races and aim based workouts are favorites. They love the unknown aspect of CrossFit.

At the end of each workout we discuss what we learned. They beam with pride when they realize the grand total of what they accomplished.

We are still a work in process. Keshav and Deepak still don’t have a class but I notice they are box jumping every-thing in sight and a class for them is inevitable. Now, along with the their oldest brothers they speak in awe about the 12 and 13 year olds. Recently our girls and boys participated in a local field hockey challenge. After winning their match the girls watched the boys play a team of students from several schools some of which were ringers from outside. With pride the girls reported that while the ringers were huge with excellent hockey skills they didn’t have the speed or stamina to compete with our boys because our boys do CrossFit. We won the match 3-0.

I look forward to expanding our program to include all age groups. We hope to add CrossFit to hockey practices and now the staff is requesting classes as well. The possibilities are endless. I never imagined that CrossFit would be-come such an integral part of ashram life and yet here we are, sweating it out each and every morning.

We are part of a small village in what is considered a backward area of India. Our children were given little chance for survival or success. Our school goals were deemed impossible and our clinic treats horrific malnutrition. Against all odds our children are strong and competitive. CrossFit has given them strength, stamina and pride. Through CrossFit they are confident and know they can hang with the best.

Rashmi Cole is so much more than she modestly describes herself as, a middle-aged American female from California, who in the early 1990s began spending ten months of the year in India to help run Sri Ram Ash-ram, an orphanage, school, and medical clinic near the city of Haridwar. She started CrossFit in 2005, and had the good fortune to work briefly with Coach Glassman and his wife Lauren in Santa Cruz. She became CrossFit Kids Certified in June 2009.

Wild Elephants and Monkeys Rashmi Cole


As a youngster, I grew up involved in several school sports and enjoyed it. I was one of the strange oddities that went to early morning and afternoon swim practices on my own, without my parent’s support, en-couragement or even nagging. I had to find my own way to practices which often meant trekking through 2 miles of snow in the dead of winter in North Dakota. As much as I enjoyed swimming and never thought twice about the long walks to and from practices, I did wish my parents would have taken even a small roll in my school sports. I knew that when I had children of my own, I would support their sport of choice; although I assumed it would be quietly, from the sidelines of a soccer field or sitting comfortably on the poolside bleachers! Fast forward many years; I got married and we had four wonderful children. Through-

out that time, I competed in triathlons and thought I was in the best shape I could be in. That was, until someone introduced me to CrossFit (CF)! The first few weeks of trying this program left me feeling completely inadequate and humbled, but it gave me the kind of thirst that I had never quite experienced. I was hooked. I learned as much as I could by following the CF main site videos whilst our girl’s stood by and watched their mom struggle (yet persevere) through the WOD’s. It didn’t take long before they began to mess around on their monkey bars by trying to do pull-ups, attempting knees to elbows and doing L-sits on a swinging bar that was attached to their playground equipment. When I purchased my rings, it became yet another form of entertainment for them and I began to hear a bit of arguing over who could do more of ‘this’ and more of ‘that’ than the other. I had to suppress a laugh or two when I began to see them writing their own workouts on a sheet of paper and I became impressed when some of their “stunts” on the rings and monkey bars were creative enough to make me want to try some of them (some of my best game ideas come from kids messing around and having fun!). It wasn’t until after I became Level I certified and I came across the CrossFit Kids website, that I began to involve the girls in earnest. Although they had already been mimicking some of the movements in my wods and trying to see how many pull-ups they could each do on my pull-up bar, I wasn’t sure how to implement a formal instruction session. I was immediately intrigued by Jeff and Mikki’s prescription to CF Kids and the girl’s were really excited to follow the website. As we began the program, it became apparent that our oldest; who has a physical disability, struggled with many of the movements and was becoming discouraged with what she viewed as limits. It wasn’t helping matters when her two younger siblings seemed to be working through the movements with relative ease. After several discerning and encouraging discussions with Jeff and Mikki, I decided that attending the certification was critical to my daughter’s progress and, more importantly, continued interest in the program. We decided to take a family vacation to California and plan it around one of the CF Kids certifications, especially considering how important this would be for our girls. The two days we spent learning, moving, watching, listening and even working out, were the most informative and insightful compared to all the weeks I spent researching this same subject. There was so much more than simply scaling the adult WOD’s! Jeff took some extra time with my daughter, showing both of us some critical components to teaching these movements when there is a disability in-volved – that was priceless for my daughter. She left the seminar feeling reinvigorated, reassured and with more self-confidence than when we walked in the door on the first day. Immediately upon our return, we began to put into action everything we learned. The

CrossFit Kids Opportunities In Any Environment Maria Fisher

Continued on…..page 8


beauty of it was that because our girls were present at the seminar, they already under-stood what I was teaching and all that was required were the kid-friendly cues. It was an incredibly smooth transition and I felt confident in what I was doing. Since we have a pull-up bar in our garage, one of the first things our girl’s came up with to improve their pull-ups, was to do 2-5 pull-ups every time before we got into our car! All girl’s have shown incredible progress with these (one of them went from 4 pull-ups to 20 in a few short months (full kipping pull-ups). After the certification, my eyes were open to so many other opportunities where CF Kids could be applied and it was only natural to begin with the girl’s swim team. There was not an active dryland program in place (strength and conditioning out of the water) and I knew CF Kids would be a huge benefit to these young athletes. It didn’t take much work to con-vince the coaches about beginning a dryland program, but their idea of a well rounded pro-gram included the same cookie-cutter exercises everyone else was doing – using surgical tubing for bicep curls, tricep extensions and using the tubing to mimic their swim strokes. Sadly, what the coaches were asking for was a handful of inefficient movements. Not one to cause ripples, I was tempted to do as they requested. Fortunately, the conviction I had for CF Kids was stronger than the temptation to cave in to

their request and I presented them with the basic premise behind CF Kids. They agreed! Currently, we have minimal equipment, but we’re getting by with what we have and the kids always huddle around the whiteboard as I’m writing the WOD! We have a record number of swimmers that have qualified for State this year and I have had several kids approach me to tell me they are finally able to do “real” push-ups! I have con-vinced the recreation center where we swim, to help provide the team with some of the basics (pull-up bar station, kettle bells, plyo boxes, med. balls) and we hope to be getting our own space to utilize during the winter months. Our daughter’s swim times have improved dramatically since beginning CF Kids, but the best part for them, they tell me, is being able to out run, out push, out pull, out jump their teammates during dryland and their peers during PE! Our oldest daughter has noticed a difference in her gross motor skills that are typically encumbered by her disabil-ity. She has also improved her running times with less mileage and less days running compared to last year! The marvel here, however, is the fact that she no longer sets limits for herself due to the physical discrepancies – acquir-ing that type of self-confidence is invaluable! Her hard work and dedication has proven to yield progress that was elusive to her prior to CrossFit. Next on the list? Overhauling the inadequate PE program at our girl’s school. I was offered the teaching position at the end of the school year and was even given complete freedom with the curriculum! Yet another opportunity for CF Kids!

Maria Fisher Wife to an exceedingly supportive husband who shares my passion for keeping an active family Mother to four remarkable chil-dren who enrich my life daily CF Level I certified CF Kids certified CrossFit Endurance Certified Trainer @ Wasatch Crossfit in Layton, Utah specializing in POSE running, CF Kids coach for South Davis Tsunami Swim Team, PE teacher @ St. Olaf Catholic School

Athletic background: competitive swimming and triathlons, age-group swimming coach, ceased all other training when I learned of CrossFit in 2004. Proceeded to train myself and others solely in Crossfit since. Children's fitness has been a heartfelt interest since starting CrossFit and I am committed to making even the smallest impact within our local community. I firmly believe that teaching by example is the best way to motivate their children.

CrossFit Kids Opportunities In Any Environment Maria Fisher


1. What school district do you teach at, what grades do you teach and how long have you been teaching?

Lemon Grove School District, Palm Middle School 6th, 7th and 8th grade (all combo classes) This is my 10th year teaching

2. How has implementing CrossFit Kids this year in your PE class differed from your past PE classes?

My excitement and enthusiasm with CrossFit has most definitely rubbed off on my students! In the past, our department has had set fitness days and activities. For example, in my classes, Monday, we would do the obstacle course, Wednesday was mile day and Friday was weight/weight room day. Very repetitive. This year, with the varied WODS, skill activities and AMRAPS, my students can’t wait to hear what workout we are doing each day. Over all, the kids are so much more excited for fitness days. They LOVE it!

3. How have the children responded to CrossFit Kids? So amazingly positive!!! I go into their other classes and they are showing each other how to do squats and critiquing each other’s form. Other teachers have approached me and said the students are correcting each other’s shoulder presses during science and in math; they are comparing their AMRAPS. When I introduce new workouts, I take the student with the best time or most number or AMRAPS and name the next workout after them. It is so motivating. They LOVE it! Every Monday, Wednes-day and Friday (our CrossFit days), my students run into the locker room and ask what workout they are doing and what the name of it is. They can’t wait to get started. Lunchtime supervisors have commented on how many students are talking about the workouts during lunch. We’ve been doing this for 6 weeks and the kids are all comparing quad muscles, triceps, run times, etc.

4. How have the parents responded to their kids doing CrossFit Kids? Haven’t talked to any parents about it yet. Students have told me they make their parents do push-ups, sit-ups and squats at home.

5. What were the first steps you took to implement CrossFit Kids into your classroom? First, I got my CrossFit Kids certification. I learned so much that transferred directly to my Physical Education classes. At the beginning of the school year, I had my students look online and find CrossFit Kids. We talked about what it was, how the workouts differ from traditional PE and the benefits of functional and fundamental movements over ones lifetime. Next, we went straight into the pre-tests. I had to modify, using the equipment my school has available. We pre-tested the following: 1 minute:

-push-ups -sit-ups -single unders -squats 30 second: -shuttle run -dot drill 100 meter sprint 50 meter sprint Finally, began skill instruction and workouts.

School Programs Interview with Alison Patenaude Nichole DeHart

Alison, below right teams up with Rachel Medina of CF949 and Nichole DeHart of CF BrandX for a recent Fundraiser WOD held at CFBX



6. Did you have to get approval from your school administration? If so, how did you go about getting approval? If not, has the school admini-stration noticed a difference in the kids you work with? Our administration is very supportive of our PE program. CrossFit lessons can be aligned directly with the Physical Education standards and help prepare the students for state man-dated fitness testing, so no approval was necessary. The administration is pleased when they come out to observe the Physical Education classes. 7. Were you able to get funding for equipment? Unfortunately, no. We have 5 and 10 lb. dumbbells, cardio steps, jump ropes and I collected some PVC pipe. That is plenty of equipment to begin with. I hope to broaden my equipment list in the very near future.

8. I understand you have classes that total 50 – 60 students. That is a lot of students. Can you tell us how you are able to train that many students?

Organization, partner workouts, workout binders and lots of cones and chalk!!! We do all skill in-struction on our roll call numbers, so I can easily walk up and down each row and see what they are doing. Every workout is done in partners or groups, so students also help train each other and keep track of how many reps and rounds their partners have done. The workout is illustrated on a dry erase board (just like they do at CFK HQ/Brand X ). Cones and chalk are used for each station.

9. How do you handle students who are misbehaving, being distracting or acting up dur-ing class?

Because it is a new curriculum, and my students are so excited about it, I really haven’t had any serious distractions or off task issues thus far. When they do arise, I will assign a less desirable activity such as walking the track, making the workout up during make-ups after school or give them a “time-out” until I have a chance to address the student privately.

10. Do you have any tips for others who are looking to implement CrossFit Kids into their classroom?

• Emphasize the fact that these workouts are for their own personal self-esteem, strength, health, etc… it is not necessarily about the teacher grading them, it is about self-improvement and goal setting. When they see an improvement in their performance, i.e. faster times, more reps, and heavier weights, that is the best motivation they can have.

• Tell the students WHY they are doing each exercise, how it will benefit THEM and how it relates to THEIR eve-ryday lives. If they understand how something will help them personally, participation is usually much greater.

• Quality over quantity. • Naming the workouts after students (makes it more personal). • Students are often motivated by what motivates their teacher. If you are excited and enthusiastic, they will be

more likely to buy into what you are teaching them.

School Programs Interview with Alison Patenaude Nichole DeHart

CrossFit Kid Featured in the Weekly Reader ! October 2009 Current Health 1 Volume 33, No. 2, and Current Health 2 Volume 36, No.2

www.weeklyreader.com/teens


Simple Curry Chicken Salad

1 lb. cooked chicken (leftover or store bought rotisserie)

1 package silken tofu

2 stalks celery, chopped

1 apple, diced –or 1 c. grapes, halved

1-2T (or more) curry powder

1/2t. cayenne (optional)

Salt & pepper

Walnuts, pecans or almonds, chopped

Directions:

Mix silken tofu, curry powder, cayenne, salt & pepper until smooth. Shred chicken w/

two forks. Mix all ingredients and serve in half a pita or over a bed of greens.

Makes 4 servings of 4 blocks protein & ½ block carbs + X fats depending on how many nuts

you decide to use.

MMmm Good Meals— Healthy child friendly recipes Michele Vieux

Michele Vieux created Mmmm Good Meals www.mgoodmeals.com in March 2008, when looking for a career change after working in nonprofit marketing and fundraising for five years. The former Fundraising Officer be-came bored of sitting behind a desk and took a serious look at making one of her hobbies, cooking, a career. With the goal of quitting her desk job by the end of 2008, she began cooking Zone-friendly meals for three friends. Within two weeks, she had 20 people asking for the service and within a month, she made the decision to quit her job to take on Mmmm Good Meals full-time. In one year, Michele grew Mmmm Good Meals by adding four additional delivery locations, event catering ser-vices, hands-on cooking demonstrations, frozen meal options, complete daily meal packages, and over one

hundred satisfied customers. In January 2009, Michele joined forces with friend and www.CrossFitInvictus.com owner, CJ Martin, to provide an integral piece—nutritious and tasty meals—to a facility that promotes overall health and wellness. At the recent 2009 CrossFit Games this past weekend, Michelle placed a respectable 23rd in the individual women’s competition. Mmmm Good Meals now provides Paleo-Zone meals (with dairy) including breakfast, lunch, dinners, snacks, and "Invictus Shots" which are post-workout recovery shooters made from sweet potatoes.


Vestibular Development Part 2 Cyndi Rodi

Imagine that every time you move you are overcome with dizziness and nausea. The room seems to spin with the slightest turn of your head. Maintaining balance is a task of such magnitude that you are hesitant to venture away from any

solid structure you can grasp in order to remain upright, as your body seems to be weighted and pulled in one direction or another. Movement, in general, has become something you so horribly dread that you’ve become paralyzed with fear of sickness or, worse yet, falling. Your inability to move freely has made it such that average daily activities have moved beyond your capacity. The less active you become, stiffness of your joints sets in. Getting out of bed means you not only feel sick but you hurt everywhere as you try to un-fold your limbs. This difficulty in movement has caused your body to become progressively deconditioned, adding shortness of breath and muscle fatigue to every attempt at mobility.

Your problems don’t stop there. Your vision has gone haywire. Sensitivity to light and busy environments make be-ing in public a nightmare. Difficulty focusing and tracking objects means that reading is next to impossible as the words seem to jump and float around on the page. Night vision degenerates to the point that even a dimly lit room can be a dangerous environment. Your hearing hasn’t faired any better. Auditory input is distorted; buzzing and roaring sounds drown out the now fuzzy stimuli of the world around you. Loud noises cause you to wince and can bring on the spinning, dizziness, being off balance. Concentration has become a thing of the past. All your energies are directed toward remaining upright and holding yourself together. Forgetfulness, confusion, difficulty following conversations and directions make interactions with other people and the world at large an exercise in frustration. You begin to withdraw. Depression sets in as you be-come a prisoner in your own home and social isolation is your standard. Anxiety and panic come frequently and your ability to care for yourself fades. This begins to impact the way you feel about yourself. Self-confidence, self-esteem, self-reliance become a thing of the past. Imagine going through life like this. Many do. Last month, we established that the vestibular system plays a major role in the functioning of our senses, informs important mechanisms of balance and coordination, and has far reaching affects on activities of cognition, learning, and daily living. It is no surprise, then, that quality of life is negatively impacted as vestibular function declines. The all-encompassing nature of vestibular dysfunction can lead to personal and social consequences that bring on despair. Individuals affected by vestibular disorders are often perceived as “inattentive, lazy, overly anxious, or seeking attention...Functioning in the workplace, going to school, performing routine daily tasks, or just getting out of bed in the morning may be difficult...” Vestibular therapies are an important part of bringing symptomatic relief and emotional healing to those who are experiencing diminished capacity and psychosocial defi-cits. Continued on…..page 13


Vestibular Rehabilitation Vestibular Rehabilitation (VR) is an increasingly popular form of treatment for a malfunc-tioning vestibular system. VR can be generally defined as the “use of activities and exer-cise to treat vertigo, imbalance and functional limitations caused by impairments of the vestibular system.” Such therapies are aimed at dealing with issues of the peripheral (in the inner ear) vesti-bular system, meaning they affect only the portion of the system that is outside the brain. As we’ve already determined, individuals with vestibular problems often experi-ence negative physical symptoms that can become extremely debilitating. These thera-pies include an array of activities aimed at increasing the functioning of the vestibular system while allowing the treated individual to gain important coping skills to improve

quality of life, providing maximum functional independence. Typical prescriptions include improving balance, working on walking skills, learning to better coordinate head and eye movements, and helping the individual learn to “desensitize” the vestibular system. Success rates with these types of therapies are quite high (80-85%) with the greatest improvements manifesting themselves in the function of daily living . “For many patients a simple home pro-gram of vestibular habituation head movement exercises is related to reduction in symptoms and increasing inde-pendence in activities of daily life ” (ADL). VR can give an individual his or her life back. Vestibular stimulation Vestibular stimulation is a proactive therapy that can positively affect the entire vestibular system, from the inner ear to the brain to the neuromuscular system. This type of intervention has been proven to be effective in increasing the functionality of the vestibular system and facilitating important developmental markers while also providing for the rehabilitation of the system, as necessary. Vestibular stimulation can be defined in several ways. Two of the primary methods are caloric vestibular stimulation and galvanic vestibular stimulation (GVS). Caloric and galvanic stimulation act upon the vestibular system using ex-ternal stimuli. The former uses differences in temperature to affect the vestibular system. The latter elicits responses by delivering electrical signals to the vestibular system. Caloric stimulation is a form of therapy that alternately delivers cold and warm water or air to the ear canal, thereby stimulating the inner ear and nearby nerves. Cold water/air, when delivered to the ear, causes rapid, side-to-side involuntary eye movements, called nystagmus. In a healthy system, the eyes move away from the cold then back toward it. Alternately, when warm water/air is placed in the ear, the eyes shift toward the water then slowly away. If electrodes, placed around the eyes, do not detect this movement, it is assumed some form of damage or pathology has occurred. Caloric vestibular stimulation, once used only as a diagnostic tool for detecting ear nerve damage, now serves a greater purpose as research in recent decades has reported that caloric stimulation can induce a reversal of sen-sory, cognitive, linguistic, and motor deficits. Such studies report that improvements occurred almost immediately. Unfortunately, to date, such improvements have not been proven to be permanent and require repeated proce-dures. While the “capacity of caloric stimulation to transiently improve or reverse a wide range of attentional, cogni-tive, and motor impairments” has been demonstrated in several studies, these appear to be Continued on…..page 14

Vestibular Development Part 2 (continued from..page12) Cyndi Rodi


due to a “temporary reintegration” of multiple functions. More studies are needed. Galvanic vestibular stimulation uses electrical stimulation to the vestibular system to elicit reflexes and responses. This type of stimulation overrides the normal senses of the body and causes involuntary movement and/or other reactions. “These responses are large and highly organized over all the body segments.” As we’ve established, the vestibular system has an impact on pretty much every function and system in our bod-ies.Through GVS, these can be positively trained and altered to provide a favorable therapeutic outcome. Early Intervention Childhood is a time of crucial development of the vestibular system, a time when we can facilitate positive changes that provide for the overall health and wellbeing of our

kids throughout their lifetimes. Children experience the same vestibular disorders and symptoms as adults but have the added complication of important developmental deficits with vestibular dysfunction. These unfortunate kids ex-perience delays in communicative, social, cognitive, and neuromotor markers. Early intervention can help to allevi-ate, even eliminate deficits in the vestibular system. In fact, there is some evidence that vestibular stimulation can be implemented in utero (see related article in this issue). So important is this early development that entire therapies have been devised to target the pediatric population. Such techniques include those activities that provide for maximum development of the vestibular system. Signifi-cantly, these therapies have been shown to have profound implications for at risk populations. These forms of vesti-bular stimulation use repetitive, scheduled vestibular-stimulating activities as a means to overcome developmental anomalies or delays, override pathology and rehabilitate trauma. Vestibular stimulation has been utilized successfully as a form of therapeutic intervention with special needs children and premature infants. Developmentally disabled children have shown improvements in these areas following vesti-bular therapy: *Improvements in spontaneous verbal language use (the ability to use recognizable language) *Increases in visual and auditory alertness *Marked improvements in ability to complete a cognitive-perceptual task *Significant gains in gross motor skill and reflex integration *Improvements in motor coordination and performance *Increased alertness and curiosity *Enhanced verbalization Repeated studies have demonstrated the “importance of the vestibular system and its relationship to the CNS [central nervous system] structures in developing motor skills, integrating postural reflexes, establishing and coordi-nating eye movements and visual attention skills, developing exploratory behavior, and regulating arousal level.” Other studies have pointed toward the role that vestibular function plays in allowing an individual to perceive a sense of self, a separating of him or herself from the larger world. These therapies have been shown to successfully assist children with special needs in these areas. Similar gains are being reported among premature infants who are experiencing various developmental delays. In-fants who are exposed to vestibular stimulation show significant advances in gross motor,

Vestibular Development Part 2 (continued from..page13) Cyndi Rodi



visual and auditory responses over their non-therapy counterparts. They moved better, track and fixate on objects more effectively, and responded more efficiently to stimuli. Improved eye-hand coordination and hand-to-mouth co-ordination is reported. Greater weight gain and decreased distress behavior have been observed, while scores for levels of mental functioning are significantly higher among the treated group. The prescriptions incorporated into such therapies will sound familiar. They are simply those movements that act upon the developing vestibular system, because the most efficient way to develop the vestibular system is to use it. Things that children do naturally; rocking, swinging, spinning, rolling, cart wheeling, getting upside down, moving from side-to-side, challenge the vestibular system and thereby force its development. (Though apparatus that rock and swing the children are most often used in therapies.) Healthy kids do these things because their bodies instinc-tively know it is what they need. There is a reason young children are in constant motion. “The child enjoys stimulat-ing his vestibular apparatus and challenging his equilibrium and skills against the earth’s gravity pull from the first time it lifts his head.” How many times have you seen a toddler stick its head on the ground and backside in the air? The vestibular system requires movement to develop, and that movement, if properly administered, can produce amazing results. CrossFit Kids and Vestibular Development CrossFit Kids has a unique opportunity to address vestibular development through proper programming. That is why you will see constantly varied, even random, use of vestibular challenging activities in the daily WOD’s, buy-in’s and cash-out’s. We are always looking for the most efficient and FUN ways to bring vestibular development to CrossFit Kids. We incorporate vast amounts of gymnastics movements, including swinging, rolling over, handstands (and hspu), cartwheels, push ups, toes-to-bar, knees-to-elbow, wheelbarrows, bar and ring work, to name a few. Agility work is used to challenge the vestibular system. A few examples include hurdling, jumping, dot drills, agility ladder, lateral hops and runs. Olympic lifts are an extremely effective way to develop the vestibular system, because the changes in direction required to complete the movement engage it in a unique and effective way. This is something we get excited about at CrossFit Kids. Exercise isn’t just about heart rates and blood pressure. By getting our kids moving in this way, we are improving their odds for appropriate development and future success in multiple areas of daily functioning. What an amazing opportunity and responsibility! Sources: Cohen, Helen and Kay T. Kimball. Otolaryangology, Volume 128, Issue 1, pages 60-70. “Increased independence and decreased vertigo after vestibular rehabilitation,” 2003.; Freder-ick, RC and Day, BL. Journal of Applied Physiology, 2004 Jun;96(6):2301-16. “Probing the human vestibular system with galvanic stiumulation.”; Hillier, SL & Holohan, V. “Vestibular rehabilita-tion of unilateral peripheral vestibular dysfunction.” www.cochrane.org/reviews/en/ab005397.html.; Magrun, WM, et. al. American Journal of Occupational Therapy, 1981 Feb;35(2):101-4. “Effects of vestibular stimulation on spontaneous use of verbal language in developmentally delayed children.”; Medeiros, IR, et. al. Otolaryngology Neurotology 2005 Jul;26(4):669-703. “Vestibulare rehabilitation therapy in children.”; Ottenbacher, Kenneth, et. al. Journal of Clinical Psychology, www3.interscience.wiley.com/journal/112458257/abstract. “Human figure drawing ability and vestibular processing dysfunction in learning-disabled children.”; Ottenbacher, Kenneth. Physical Therapy, March 1983, Volume 63, Number 3, pages 338-343; Panthuraamphorn, C., et al. The International Journal of Prenatal and Perinatal Psychology and Medicine, vol. 10, No. 2, pp. 181-188. The Effects of Prenatal Tactile and Vestibular Enrichment on Human Develop-ment,” 1998.; Sandler, AG and Voogt, K. Journal of Developmental and Physical Disabilities, Volume 13, Number 4, December 2001, pp.333-341(9). “Vestibular Stimulation: Effects on Visual and Auditory Alertness in Children with Multiple Disabilities.”; Schiff, Nicholas D. and Pulver, Melissa. New York Hospital-Cornell Medical Center, Department of Neurology and Neuroscience, Proceedings of the Royal Society of London, November 1998. “Does vestibular stimulation activate thalamocortical mechanisms that reintegrate impaired cortical regions?”; Shah, Pina S. & Kale, J.S. The Indian Journal of Occupational Therapy: Vol XXXVI: No. 1. “A study of the effects of a vestibular rehabilitation program on patients with peripheral vestibular dysfunctions,” 2004.; Vestibular Disorders Association. www.vestibular.org/vestibular-disorders/specific-disorders/pediatric-vestibular-vestibulardisorders.php. “Pediatric Vestibular Disorders.”

Cyndi Rodi is a Level II Certified CrossFit Trainer, CrossFit Certified Olympic Weightlifting Trainer, CrossFit Certified Ba-sic Barbell Trainer, Certified CrossFit Gymnastic Trainer, CrossFit Kids Programmer & Trainer, contributing writer for CFK Magazine, and is a Kenpo Karate student. She recently attended the CrossFit Science of Exercise and the CrossFit Nutri-tion Certifications. Her background includes working as an assistant with the UCLA-Camarillo Neuropsychiatric Institute Research Program and as a Behavioral Therapist, designing and implementing behavioral change programs for children with disabilities. She is an integral part of the CrossFit Kids HQ Staff. She has been a Homeschooling parent for 15 years.

Vestibular Development Part 2 (continued from..page 14) Cyndi Rodi


The importance of vestibular development in children has been addressed at the CrossFit Kids Certi-fications and in the CFK Magazine, but did you know that you can enhance this development before your child is even born? A study published in The Journal of Prenatal and Perinatal Psychology and Medicine suggests it is possible.

In the study, “120 pregnant women were trained to stroke their abdomen, pat rhythmically on the fetus’ bottom and rock themselves on the rocking chair 10-15 minutes each and every day throughout pregnancy.” The development of the infants was then evaluated and analyzed, and compared to a control group. The results were very positive. The infants of the mothers who participated in the study were better able to stop crying and be calmed by the same rocking and rhythmic patting they had received while in the womb. They were also able to perform basic develop-mental skills such as lifting their head, sitting up, standing and smiling, earlier than the infants in the control group. The babies were happy and seemed to have a stronger bond with their mother.

Why is this important?

We can use this knowledge to help enrich overall fetal development. Perhaps we can even use it as a preventative measure. The vestibular, auditory, ocular and central nervous systems are all related, functionally and anatomically. By developing the vestibular system, we can also do the same with the related systems. When you start teaching your child to CrossFit, you will help him or her be a step ahead of other kids. Not only will their balance, coordina-tion and agility be better, their ability to hear, see and process information will be better. This sets the stage for a very successful introduction to functional exercise or even sports that will last a lifetime, and also provides for suc-cess in cognitive areas. All you need to do is what you already do. Exercise, and touch your pregnant belly a lot. The tactile approach not only helps the motor development, it helps emotional and social development as well. The exercise strengthens the cardiovascular system and also promotes emotional development. Things like kipping and knees to elbows will offer a stimulus similar to rocking in a chair.

What a gift, to know how to set our children up for optimum health, before they are even born.

Photos

Courtesy of

CrossFit

Mom.com

Vestibular Development in Utero: Did you know? Andrea Nitz

Andrea Nitz is a Certified CrossFit Trainer at Brand X. She is also a Certified CrossFit Kids Trainer, Certified Pre/Post Natal Exercise Specialist and the owner of the CrossFit Mom Affiliate. www.crossfitmom.com She has been a massage therapist for over 13 years. Other certifications in-clude: CrossFit Certified Olympic Weightlifting Trainer, CrossFit Certified Barbell Trainer, and Cross-Fit Certified Nutrition Instructor.


This feature includes video of some of our kids doing a CrossFit or CrossFit Kids Benchmark

“Girls” or “Heroes” workout. This month we put a deadline on the Girls WOD “Lynne.” “Lynne with a deadline” 3 rounds Max Bench Press ( scale to capacity) in one minute Max Pullups in one minute Rest between rounds as needed

Girls and Heroes Coach Jeff Martin

Video Link Button

http://www.brandxmartialarts.com/videos/LynneDeadline.wmv

http://www.brandxmartialarts.com/videos/LynneDeadline.mov

T


Child Internet Safety Last month I talked about child abuse indicators and what you could do as a Crossfit Kids trainer. This month I would like to talk about Internet safety for children and what a parent should look for to help keep their children safe. I will talk about signs that your child might be at risk, methods abusers use to get child victims, and tips you can use to protect your child. The Internet has become the newest way for adult abusers to locate potential child victims. Where an adult abuser used to have to venture out in public and risk being noticed he can now troll the Internet in anonymity. Signs That a Child Might Be At Risk You should be wary if your child spends large amounts of time on the Internet especially at night. Like most adults, abusers also work during the day so it is the nighttime that they have free to look for victims. You should also be concerned if you discover large amounts of pornography on your computer. Predators will often send pornography to children as a way of making it seem normal. An at risk child might also receive phone calls from unknown num-bers sometimes long distance, or will receive gifts or packages from someone the parent doesn’t know. You should be concerned if the child suddenly turns off the computer or changes screens when you enter the room or you dis-cover they are using an Internet account that belongs to someone else. It is also important to be aware if the child suddenly becomes withdrawn from the family, remember the predator wants to be the child’s best friend and confi-dent, and the best way to do this is to get the child less dependent on you as the parent and more dependent on them. Grooming Grooming is the term used to describe the way predators use to get to their victims. It is simple manipulation of the victim and their way to get from bad intention to sexual exploitation. It often involves flattery, sympathy, or offers of gifts, money, or jobs. Its intent is to make the victim feel loved or comfortable enough to meet in person. Remem-ber while the predator is enjoying his online time his ultimate goal is to meet the child in person. The predator will often first meet the victim in a public chat room but will soon ask to go to a private chat area. They will then ask the victims questions to get to know them better. They will ask where the computer is located in the house so they can determine the risk of a parent watching the conversation. Then they will want to know the child’s interests or favorite bands/designers/or films. They will often use this information to send the victim gifts. Predators will often offer to help the victims get jobs or money as a way of ingratiating themselves into the child’s life. Ulti-mately they will ask for the child’s phone number as a way to make the contact more personal. If none of these tac-tics seem to be getting the predator closer to an in-person meeting they may finally result to threats. They will threaten to tell the child’s parents or make public the private conversations the child has been sharing. Parent Tips So what can a parent do to help protect their children? The most important thing is to talk to your children. In an age appropriate manner warn them of adult predators and the grooming methods they employ. Set reasonable rules and guidelines for their Internet usage. Know your child’s friends. Is their some new friend in your child’s life that they are reluctant to talk about. Are the friends your child used to have no longer coming around, (remember the predator is trying to come between the child and everyone else)? And lastly, investigate. Monitor the web sites your child goes to; learn how to check the computers history. Check your child’s cell phone and bill for unknown numbers or suspicious or coded text messages. Look in your child’s room. Parents often try too hard to be their child’s friend instead of their parent. It is your job to protect them as best you can, while that may be upsetting to them now in the long run they will thank you for it.

Child Abuse Prevention Part 2 Todd Rakos


Building Blocks: How to’s on building a CrossFit Kids Advanced Class: This month’s 30-45 minute class: Warm up Partner warm up One partner runs 100 M other partner side to side hops over small hurdles. Switch back and forth 2 or 3 times. Skill work Lever progressions Workout Describe the workout. Explain the movements. Have the kids do a few reps of each. Make the necessary corrections. 5 Rounds Run 100 M 15 Push press The workout should be individually tailored for the abilities and capacities of the kids in the class. Distance, rounds, reps and weight can be scaled. Push press should be demonstrated. The difference between push press and push jerk should be demonstrated. Skill work Lever progressions

Cooldown Stretching

Building Blocks: A CrossFit Kids Advanced Class Coach Jeff Martin Pre Teen & Teen

T


Building Blocks: A CrossFit Kids Class Coach Jeff Martin

Building Blocks How to's on building a CrossFit Kids Class: This month’s 30 minute class: Warm up Mountain climbers Forward roll Sprint Skill work Drop - Stand Workout Describe the workout. Explain the movements. Have the kids do a few reps of each. Make necessary corrections. 10 Drop - Stands Followed by 5 Rounds of Cindy Followed by 10 Drop - Stands Reps for Cindy can be scaled, and progressions used for pull ups and push ups. Game Dodgeball

CrossFit Kids Sprint


Building Blocks: How to’s on building a CrossFit Preschool: This month’s 15-20 minute class: Warm up/Concept development Stair walk => 3 Tuck jumps on mats => Monkey hang Workout/Skill acquisition 5-8 minutes of 1 Forward roll 3 Squats 3 Press to the sky Game Swing over the Hot Lava pit (Rope Swing from Box over large crash mat, to next crash mat, scatter props in “lava”) PreSchool Lesson Plans available now here : http://www.crossfitkids.com/index.php/Store/

Building Blocks: A CrossFit Kids PreSchool Class Coach Jeff Martin and Debbie Rakos


5 Bench dips

10 Squats

WOD #3 Big Dawgs:

5 Rounds

5 Roll Overs

20 Push ups

The Porch:

5 Rounds

3 Roll Overs

15 Push ups

Pack:

3 Rounds

3 Roll Overs

15 Push ups

Puppies:

3 Rounds

3 Roll Overs

10 Push ups (or progressions )

WOD #2

Big Dawgs:

AMRAP in 15 20 Side to side hops over small hurdles

1 Rope climb

10 Ring Dips

20 Squats

The Porch:


1 Rope climb (2 Beginner rope climbs)

10 Dips (Mix of standard and bench dips okay)

20 Squats

Pack:


1 Rope climb (2 Beginner rope climbs)

10 Dips (Mix of standard and bench dips okay)

20 Squats

Puppies:

AMRAP in 8-10 15 Side to side hops over small hurdles

1 Rope climb (beginner rope climb okay)

WOD #1

Big Dawgs:

5 rounds

5 Bear crawl L Pattern 10 Thrusters, 45# 10 Pull ups

The Porch:

5 rounds

5 Bear crawl L Pattern 10 Thrusters, 25-35# 10 Pull ups

Pack:

3 rounds

5 Bear crawl L Pattern 10 Thrusters, 10-15# 10 Pull ups (Mix of standard, assisted or beginner okay)

Puppies:

3 rounds

5 Bear crawl L Pattern 10 Thrusters, pvc-10# 10 Pull ups (assisted or beginner okay)


Games and Drills this Month

Last month we featured Hot Potato

Here is another variation

Squat Potato

Kelly Brown CrossFit Kids Agoge www.crossfitagoge.com

Basically Hot Potato, but with Squats

Kids circle up and they must complete a squat before passing the medi-

cine ball to the next person. We play music while they pass and when

the music stops, whoever is holding the ball is out.

Variations:

- Stay in bottom of squat and stand up to pass ball (this only works with smaller groups :)

- Multiple balls going around the circle at once

- Perform 3 reps of the focus movement before sitting "out"

With big groups we have multiple circles going at one time until they have a couple people left in each and then we

merge the "finalists" into one circle.

Haven't tried it, but could probably use with other movements (just wouldn’t have the catchy name :)

CFK & Teen Challenge Duncan Martin

For time: 5 rounds 10 burpees 10 pullups

Send pictures or video to [email protected]

T


Rowing Workouts courtesy Chris Kemp of CrossFit North East England T

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

http://www.crossfitnortheastengland.com.

WOD #1 Big Dawgs, Porch and Pack Round 1 - In 5 or 6 minutes row 500M then do as many thrusters as possible in the remaining time Rest 3 minutes Round 2 - For time - Row 500M then do as many thrusters as you did in round 1 Big Dawgs use 65# Porch use 40-55# Pack use 20-35# Puppies 10-15# Round 1 - In 5 minutes row 250M then do as many thrusters with 15-25# as possible in the remaining time Rest 3 minutes Round 2 - For time - Row 250M then do as many thrusters as you did in round 1 WOD #2 Big Dawgs 3 rounds for time of Row 250M 7 muscle ups 10 hang power cleans, 55-75# Porch 3 rounds for time of Row 250M 7 jumping muscle ups (or muscle up progressions) 10 hang power cleans, 30-50# Pack 3 rounds for time of Row 250M 7 jumping muscle ups (or muscle up progressions) 10 hang power cleans, 10-25# Puppies 3 rounds for time of Row 150m 7 pull ups or pull up progressions 7 bench dips 10 med ball cleans 4-8#


CrossFit Kids Magazine 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. CrossFit Kids may also feature Affiliate Kids programs, and a child or teen in Focus on CrossFit Kids and Com-munity. (Send your info, questions or comments to [email protected]

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 R store at www.CrossFitKids.com/index.php/store/

October 15th 2009 Issue 47 Contributors: Cyndi Rodi, Jeff Martin, Mikki Martin, Nichole DeHart, Debbie Rakos ( www.CrossFitBrandX.com and www.CrossFitKids.com )

Davie Easton ( www.CrossFitCS.com ) Chris Kemp ( www.CrossFitNorthEastEngland.com ) Karl Steadman ( www.crossfitmanchester.com )

Kelly Brown ( www.crossfitagoge.com) Rashmi Cole (www.crossfitsriramashram.typepad.com)

Maria Fisher ( www.crossfitwasatch.com) Chapelle Lauba (www.crossfitbellevue.com)

Duncan Martin (www.crossfitbrandx.com) Andrea Nitz ( www.crossfitbrandx.com)

Alison Patenaude ( www.crossfitbrandx.com) Todd Rakos ( www.crossfitbrandx.com) Michele Vieux (www.mgoodmeals.com)

Advisors: Lauren Glassman

Editing: Cyndi Rodi Design: Mikki Lee Martin 432 Maple Street Suites 1 & 2 Ramona, Ca. 92065 Phone: 760 788 8091

Lesson Plans CrossFit Kids Pre School

The CrossFit Kids Preschool Lesson Plans have been set up to provide structured and progressive les-sons for young children who are experiencing a critical period for amassing gross motor skills. Each Block of classes consists of lessons that address the crucial developmental markers for preschool aged children while maintaining the highest standard for physical fit-ness that is the trademark of CrossFit programming. Preschool programming is focused on the development of gross motor skills, basic strength and addressing the need for bone and vestibular development. The First Block of Classes consists of lessons that require little to no equipment (with the exception of a bar and/or rings). Included in Block A are squats, opposite arm & leg co-ordination, skipping, jumping and grip strength develop-ment. Block B begins work with the least complex movements, without weight or with PVC/wooden dow-els, including rolling, spinning ( vestibular focus) bal-ance and planking (midline stability) followed by Blocks C and D which continue to incorporate the fundamental and foundational movements, that will be built upon in later life. Proprioceptive activity is developed through-out the program. These Lesson Plans include links to twelve recent issues of the CrossFit Kids Magazine. Lesson Plans assume basic knowledge of CrossFit Movements and CFK Progressions and cues. CrossFit Level 1 and CFK Certifications are highly recommended.

Now available here: http://www.crossfitkids.com/index.php/Store/

Documents

ISSUE Forty Seven Forging the Future of Fitness October …catalog.brandxmartialarts.com/pub/CFKMOctober2009.pdf · ISSUE Forty Seven Forging the Future of Fitness ... the top 10