Fun!

Great job Nick, you consistently work hard every week and it definitely shows.  Be proud buddy!

skill review:
we went over the 4 exercises in the benchmark

Today was the first day of the test out.  The kid’s will do a benchmark work out monthly to see where they stand physically against themselves (improvement vs. not).

Benchmark WOD
For max reps:

1 min of air squats

1 min burpees
1 min pushups
1 mintuck jumps

We had the kids partner up and count/judge each other.  Every single FC Kid improved by an average of about 20 reps each!  Absolutely fantastic work guys, keep it up!

We also had our first FC Kid’s monthly challenge winner… Nick!  More on that later

Warm up:
Atomic sit ups
Agility (ladder, box jumps, jump over box, plyo push ups)

Skill/strength:
Plate flips
Jump rope
Atomic sit ups
Wod:
2 min at each station for max reps.  1 min rest btwn each station:
Plate flips (ranging from 10#-45#)
Jump rope
Sit ups

Game:

Races

Warm up:
Flutter kicks
Ball throwing game
Plank hold

Skill strength:
Push press
Pull ups (Jumping, Kipping)

Wod:
5rft:
7 pull ups
10 push press

Game:

King of the Square

Warm up:  Agility and races

Skill/Strength:  Jumping squat, tuck jumps, toes to ring/knees to elbow

Wod:
7min AMRAP
10 jumping squats
5 toes to ring/knees to elbows, 1 sprint around pull up rig

Game: Races (against each other, parents, coaches, etc.)

You are all doing fantastic so far with those points.  Keep it up guys!  If for some reason you need the point sheet, here it is (http://ohiofitclub.com/fckids/files/2013/04/FCKids_PointSheet.pdf).  Don’t forget to bring them filled out and initialed every Saturday.  See you guys soon!

]]> http://ohiofitclub.com/fckids/2013/04/15/4-14-13-kids-wod/feed/ 0 http://ohiofitclub.com/fckids/2013/04/08/kids-challenge-explanation/ http://ohiofitclub.com/fckids/2013/04/08/kids-challenge-explanation/#comments Mon, 08 Apr 2013 19:36:28 +0000 radair http://ohiofitclub.com/fckids/?p=403 As you may have heard we have started the first week of our new healthy lifestyle challenge for the kids. If your child was in class on Saturday they received a worksheet that will be filled out and returned next week in exchange for a new one. All sheets must be filled out and turned in on Saturday to redeem points. Parent/adult initials are required for some of the points. We will be keeping track of the points on a bulletin board at the gym every week
If your child was not in class, please print the attached sheet so they can participate in the challenge. If class is missed, they will not be receiving an attendance point but will be able to make up the missed point with up to 7 home workouts (1 per day, up to 7 points). What home workout was performed must be documented on the worksheets. If a class is missed, 2 sheets can be turned in the following week.

We had a “benchmark workout” for the kids that they will be doing again next month. If they improve their scores they will receive 5 points! If your child must miss this class, please contact us beforehand and we will make arrangements to make it up under extraordinary circumstances only.
The kids have the option to avoid any sugar sweetened beverages all week for 1 point. This Starts Saturday after class and ends after the class the following week. This excludes unsweetened fruit juice of any kind, sweetened lemonade, chocolate milk, sports drinks, or any type of fruit smoothie or “diet” anything. Basically water and milk only is allowed. Lemon can be added to flavor water.

They can also a bonus point for having at least one vegetable every day of the week. We are very excited to discuss in class what new vegetables the kids are trying.

This worksheet is your guide. It is very self-explanatory. Have fun with this. We encourage friends and family involvement in this as much as possible. As always, feel free to contact with ANY questions or concerns.

Attached is our score sheet if you ever need to print one.  FCKids_PointSheet

Warm ups:
one legged hoops, skipping, lunges, back peddles, running up the hill
(p.s. that hill is no joke)

skill review:
we went over the 4 exercises in the benchmark

Benchmark WOD
For max reps:

1 min of air squats

1 min burpees
1 min pushups
1 mintuck jumps
we had the kids partner up and count/judge each other. Here are the results
Greggory 90
Issac 132
Mae 132
Nick 110
Cole 130
Wyatt 158
Jackson 120
Kristen 92
Rennee 85

WOD-
5 rounds
15 PVC jerks
1 run up hill

Skill-
Medicine ball toss
Jump rope drills
Kb swings

WOD:
5 rounds
1 hill climb
5 kb swings
5 jump ropes

Kettlebell farmer’s carry to the park
Rock wall climbing/playing
Kettlebell farmers carry back