Lunge Walk and Box Jumps

Our CrossFit Kids and Teens are continuing to attack every workout with reckless abandon!!!! They are getting in ridiculously great shape and I'm very proud of every single one of them! This program uses the methodology of CrossFit to instill a love of exercise and healthy living into our children. If you would like your child to come try out a class please contact Coach Heather,
heatherhodges@crossfitcentral.com

Today's WOD:

5 Rounds for time:
50 Ft Weighted Lunge Walk
20 Box Jumps

We will be taking a 2 week break for the holidays and
CrossFit Kids & Teens classes will resume on Monday, January 4th.
Be sure to enroll your child for January programs.

Upcoming Events:
January 11th: "28 Day No Soda Challenge"
Saturday January 30th: Free CrossFit Kids/Teens Workout

Nutrition Meeting and Taste Test

The Nutrition Meeting and Taste Test was a fun time for our CrossFit Kids and Teens to learn more about healthy eating and to try some new smoothie recipes. We had four varieties to choose from: chocolate/banana, tropical/vanilla, choco-almond butter, and strawberry/peach. The kids taste tested every variety and voted on the winner - STRAWBERRY-PEACH!

Thanks to everyone who came and participated! A special thanks to the mom's who helped make the smoothies.

Muscle Ups, Med Ball Thrusters, and Musical Medicine Ball Game

Monday's WOD:
4 Rounds for time
7 Muscle Up (Progressions)
10 Med Ball Thrusters
200 m Sprint

Game: Musical Medicine Balls
Very similar to musical chairs, but instead of sitting on chairs you squat over medicine balls. Athletes who "tie" over a med ball must go into a "squat off" in which the athlete who does the most squats in 30 seconds wins and gets to continue in the game.

Up Coming Events:
Nutrition Seminar and Taste Test
Wednesday December 2nd, 4:30 @ Burnett
"All About Smoothies"

Burpees, Kness to Elbows, and Wheel Barrow Races!!!!

CrossFit Kids and CrossFit Teens is a great way for kids to get a good workout while having a ton of FUN!!!!! Please contact Coach Heather for a free workout for your child.

Upcoming Event:
Kids Nutrition and Taste Test
Wednesday, December 2nd at 4:30 at Central
Don't miss it! We will be test tasting smoothies!

Dead Lifts and Dragon Tails

Today's WOD:

21-15-9 (75/55/KB for CFK)
Dead Lifts
In between each round run 400m.

Game: Dragon Tales
Everyone wears a "tale" and tries to pull each others tales off. If your tale is removed you must perform the "penalty" before resuming play. Penalties may include squats, push ups, jumping jacks, burpees, etc.

Crossfit Central Kids/Teens Fight Gone Bad Workout 2009

http://www.youtube.com/watch?v=eQnMkTD-k7A

Check us out on FaceBook

CrossFit Central Kids is now on Facebook! Become a fan today!

Upcoming Event: CrossFit Kids Nutrition Seminar and Taste Test
Wednesday December 2nd, 4:30 @ Central

Don't miss this fun and informational seminar for parents and kids. We will feature the beloved smoothie in the Taste Test portion of the seminar.

Halloween Workout Huge Success!!!!!

The CrossFit Kids Halloween Challenge was a HUGE success! We had 13 kids & teens come out for a pre-Trick-or-Treating workout! They used their nutrition knowledge to sort food pictures into "Protein," "Carb" and "Fat" categories for points, rowed for calories and navigated an obstacle course, and finally raced with pumpkins. More pictures coming soon. Congratulations to Christine and Chase who came in first place and Spencer and Caleb who took second.

CrossFit Kids Halloween Workout

FREE CrossFit Kids / Teens Halloween Workout !

10am - 11am Saturday, October 31st
Ages 7 - 17 years

Sign up TODAY!!!!!

Kids Nutrition Seminar and Taste Test

Thanks to everyone who came to our first ever CrossFit Kids Nutrition Meeting and Taste Test. The kids learned what foods are proteins, carbohydrates, and fats and that they need to eat each of them every meal and every snack. We had a taste test of several proteins, carbohydrates, and fats. The results are in from the taste test voting:

Ham beat Turkey
Cashews beat Pecans, and Almonds
Cherub Tomatoes and Cucumbers tied to beat Orange Bell Peppers
Guacamole beat out Hummus and Salsa

Next Kids Nutrition and Smoothie Taste Test
Wednesday December 2nd from 4:30-5:00

Free Upcoming Event: Halloween Extreme Kids Challenge
Saturday October 31st 10-11am
Before you go out trick-or-treating come to Central for a fun kid's challenge event.
Ages 7-10 and 11-17 years
Sign Up Here

Vote for your favorite T-Shirt Design

1._____________________________________________________________________

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3.___________________________________________________________________

4.

CROSSFIT KIDS
rewarding. fun. intense.
terrific.daring. success. strengthening.
overcoming. crazy. together.
independent. knowledge.

(on back)
"WHERE CHAMPIONS ARE BORN!"

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5.

STRENGTH. CONFIDENCE. KIDS.

GOT CROSSFIT?

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6.

"Pain is temporary. Quitting lasts forever." - Lance Armstrong

CrossFit Kids!

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7.

C hampions
R ewarding
O vercome
S trengthening
S imple
F un
I intense
T errific

K noweldge
I inedendence
D aring
S uccess
________________________________________________________________

Here are your top entries for the CrossFit Kids T-shirt design contest. Remember it is the concept that we are judging not the artwork. The graphic artist at the t-shirt place will clean it all up and make it look very professional. Vote by putting the # of the one you pick in the comments of this blog post.

"Deck of Cards"

CrossFit Kids and Teens WOD "Deck of Cards." Every suit represents an exercise. For example, Hearts are sit ups, Spades are squats, Clubs are mountain climbers, and Diamonds are push ups. Draw a card from the deck, do the corresponding exercise for each card. The 8 of Diamonds means 8 push ups, the Jack of Spades means 10 squats, etc.

T-shirt designs are due by today at 5:30. Be watching this blog for the top designs and to place your vote.

Kids Nutrition Meeting and Taste Test: Monday, October 19th 4:30-5:00 at Central.

Kids Halloween Extreme Challenge: Saturday October 31st, 10-11am at Central.

T-Shirt Designs

Hey, CrossFit Kids and CrossFit Teens! We have the opportunity to design a really cool t-shirt for our kids and teens. We will have a "guy" color and a "girl" color and they will be available for anyone to buy in the lobby at Central. All designs are due this Wednesday, October 14th and the top ones will be posted here to this blog where we will vote on them through Friday, October 16th. Bring your most creative, most profound, and most outrageous ideas! The winner will receive a free t-shirt! Shirts will be available for $20 by our CrossFit Kids/Teens Challenge on Saturday October 31st (note new date for Challenge.)

Details and workout for Kids Challenge TBD...stay tunned!!!!

Upcoming Events

CrossFit Kids/Teens Nutrition Seminar and Taste Test
Monday October 19th from 4:30-5:00
Parents requested to attend with their kids.
More details to come.

CrossFit Kids/Teens Challenge
Saturday November 7th at CrossFit Central 10am
Workout announced soon......be watching for details.

CrossFit Central Kids T-Shirt Design
All kids are encouraged to submit their ideas for a t-shirt design by Oct. 19th.

Dead Lifts and Wind Sprints

The CrossFit Teens class works on their dead lift form . Everyone in class set a new personal record. Rock on you guys and be sure to maintain that lumbar curve!!!!!


Talia, Elijah, and Kofi ready for a round of wind sprints. These kids are having so much fun during CrossFit Kids. Its rare to see any of them without a smile on their face - even DURING the workout. Keep up the good work guys!

Fight Gone Bad Pictures

Congratulations to all the athletes who participated in the Fight Gone Bad fund raiser! You guys rocked this workout! I'm so proud of your heart and drive to train for such a difficult event and then perform with outstanding effort. Thanks for supporting Athletes for a Cure and the Wounded Warrior Project, your contributions matter! We are proud to have each one of you as part of the CrossFit Central family. - Coach Heather

Fight Gone Bad Update

Come to packet pick up Friday between 4pm-7pm @ CrossFit @ RunTex on Lake Austin Blvd. to pick up important information about this weekend's event, get your athlete event bag, and find out your start time. (Detailed information is below)

If you cannot make it to the packet pick up, late check in & late packet pick up will be Saturday morning 7:00am - 7:30am @ The Long Center

This year's event will feature tons of free giveaways, a Live DJ, local Austin vendors, a kids play area sponsored by 1379, and performances by Regan High School Drum Line!

CrossFit Teens Set Dead Lift PRs

CrossFit Teen Josh, 13 years old, set a new Dead Lift PR.....135 pounds!!!!

CrossFit Teen Ethan who is 11 years old and weighs 68 pounds set a new Personal Record in the Dead Lift....85 pounds!!!!!