tag:blogger.com,1999:blog-72431013746801918782024-03-21T16:34:30.913-07:00CrossFit KidsCrossFit Kids in Berlin, GermanyWanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-7243101374680191878.post-12117481284059079542015-10-01T22:33:00.002-07:002015-10-02T14:14:03.246-07:00Obstacle Fun and Handstand Work @ Icke<a href="https://instagram.com/p/8Tyui-qo5Z/?taken-by=berlinari">https://instagram.com/p/8Tyui-qo5Z/?taken-by=berlinari</a><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBu_jn2RMhrodI8it9ZqFmuUqyletaKegVxLBjNFZIoPqrwxS278GTr3J-QmVhGxq88lI0faeZMOSyvZ-YbKvbbnL01E-zOhmlTT1921sYgaECH9pKEtSbCuO9-N8yB77eJDw_uDdIIxBP/s1600/IMG_7969.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBu_jn2RMhrodI8it9ZqFmuUqyletaKegVxLBjNFZIoPqrwxS278GTr3J-QmVhGxq88lI0faeZMOSyvZ-YbKvbbnL01E-zOhmlTT1921sYgaECH9pKEtSbCuO9-N8yB77eJDw_uDdIIxBP/s320/IMG_7969.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFjqL1zIkHHg7Dtrl1gBlSBk-B8qWQ26fG7kJ6oEEo7Tg6gpHU7T6D1cvIBoi_Q773ERjguFIyqlGsOFLPECs3H5WOi-4WQqU3Ro_NGiwE6KcYPoPJwOVacHROafhysIiXQh1Cv_t7fLvP/s1600/IMG_7981.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFjqL1zIkHHg7Dtrl1gBlSBk-B8qWQ26fG7kJ6oEEo7Tg6gpHU7T6D1cvIBoi_Q773ERjguFIyqlGsOFLPECs3H5WOi-4WQqU3Ro_NGiwE6KcYPoPJwOVacHROafhysIiXQh1Cv_t7fLvP/s320/IMG_7981.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoerzT6kECQxXyyNvXjL-YABHtNGhggnF9eJiNyqBkKwXJmodAVoI2s1tK8SoxTuETDuKPWFQN3QI17aKKlkDnAwg09KqyXypmXkLffH_Z3R910BpHedXK1G3hVUiVXXHZgAmw4rMuTfgb/s1600/IMG_7992.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoerzT6kECQxXyyNvXjL-YABHtNGhggnF9eJiNyqBkKwXJmodAVoI2s1tK8SoxTuETDuKPWFQN3QI17aKKlkDnAwg09KqyXypmXkLffH_Z3R910BpHedXK1G3hVUiVXXHZgAmw4rMuTfgb/s320/IMG_7992.JPG" width="320" /></a></div>
<br />Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-15902743009137328002015-09-20T22:07:00.000-07:002015-09-20T22:07:01.944-07:00Icke Kids Friday Class<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF-3RqnnjtWl6kwZXZjoGnuyrJTwuSaAzkRz7c08AQSf6bOQV2SJLb-FQgE1GcdyaZjvdbDY9EL1Zf3LeefgM9HfAIpb3G_pm5eAmJqmJotgZSGZEDHbJ6leIqETujCZ0xzVUswwRg_Qkz/s1600/IMG_7923.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF-3RqnnjtWl6kwZXZjoGnuyrJTwuSaAzkRz7c08AQSf6bOQV2SJLb-FQgE1GcdyaZjvdbDY9EL1Zf3LeefgM9HfAIpb3G_pm5eAmJqmJotgZSGZEDHbJ6leIqETujCZ0xzVUswwRg_Qkz/s320/IMG_7923.jpg" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
The Kids Class on Friday is growing. Last week there were 7 (actually 8 but but one of the kids forgot his sport clothes), the week before nine kids. I am really happy about the progress, the only thing that worries me, is that it is hard to do the class with just one coach because you have to teach the class, look at the movements and take care of the little ones. My youngest girl is 5 1/2 years old,very talented but also a bit shy... Next Friday another Newbie will be coming to class. I actually was thinking about offering two Friday classes...Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-42253022133370788352015-09-14T22:17:00.000-07:002015-09-14T22:17:07.034-07:00Icke Kids is growing...<div style="text-align: justify;">
<span style="font-family: 'Trebuchet MS', sans-serif;">I started a new Class on Monday. It is a Pre-Teen Class, there are kids between 11 and 15. Most of them are also playing Rugby and use CrossFit to get stronger, work on skills, endurance, power and speed. I really like teaching them and it is great to see their progress. We do a lot of gymnastic work like pull up progression, working on the handstand and of course, using our own body. I do the programming on my own, sometimes using the CrosssFit Kids post on instagram to gather some ideas and I also bought new books to get deeper into weightlifting and fitness training for kids. It is really interesting and I learn so many things as well.</span></div>
<div style="text-align: justify;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Trebuchet MS, sans-serif;">In two weeks I ll start teaching to gymnastic classes at an English School in Berlin. It is also from our CF Box and I will include CrossFit movements but more from the gymnastic and bodyweight area. I was thinking about trying to bring the CF Kids program as an official program to schools, still reflecting and planning on this idea... :)</span></div>
Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-49436616625606056442015-05-06T22:20:00.002-07:002015-05-06T22:20:43.552-07:00Kids Class @ IckeCrossFit Kids is still running @ Icke but with all the school work and my own training it is hard to keep my blog updated. Right now we are running a Friday afternoon class. The Rugby boys are back on the field and I have four new little CrossFitters. The class is about 30 minutes and so far I do a lot of bodyweight stuff, obstacle courses and introduce new movements. I am not including a wod for time or rounds because I first want the kids to train together, have fun and not competing against each other...Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-60005810667608871992015-02-06T01:20:00.002-08:002015-02-06T01:20:27.015-08:00CrossFit Kids<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJgqar2cd3DbCP37G1DwR4fZnWGTOX-wkddEVc7x41i0fW07YtaKBrKB-QRymThJbfYxnFXQTQ0IMi1F32EDq1QpHCtZZ9ju7HflA0aMNuU-xw1_RYn_PK4jgCoLlNCS37AZnT4E-Z9XUj/s1600/IMG_5330.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJgqar2cd3DbCP37G1DwR4fZnWGTOX-wkddEVc7x41i0fW07YtaKBrKB-QRymThJbfYxnFXQTQ0IMi1F32EDq1QpHCtZZ9ju7HflA0aMNuU-xw1_RYn_PK4jgCoLlNCS37AZnT4E-Z9XUj/s1600/IMG_5330.JPG" height="320" width="320" /></a></div>
<br />Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-63511373218859108272015-02-06T01:14:00.000-08:002015-02-06T01:27:23.098-08:00Preschool WOD II January 2015<span style="font-family: inherit;">Today we were only three kids, the youngest was sadly sick. </span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: inherit;">The 2nd preschool class focused again on the squat. Repetition is very important at this age. So the focus during the first weeks will be the squat. Every class we want to focus on one aspect of the squat. This time it was the stance. I drew big smiles on the ground, using chalk (what else ;) ). The kids had to stand on the eyes of the smileys which was the squat stance. We worked a couple of minutes on the squat, chest up, look at your hands, stay on the eyes. Afterwards we did the warm up which was also a freeze game but this time the kids had to jump on a plate when the music was over (Island hopping). They ran between the circles, we changed the movements: bear crawl, jumping, backwards running...)</span></div>
<span style="font-family: inherit;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: inherit;">The wod was similar but this time they could do the obstacle course on their own, at the end of the course there were some small softballs (not too small, tennisball size), Everytime they finished a round they could take one ball and bring it back to their start point. So they and we kept track on their work. This worked out really well and I wan to include things like that more often, also during the older kids classes....</span></div>
<span style="font-family: inherit;"><br /></span>
<br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;"><u><b>Fokus</b></u></span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">Squat (smiles on the ground for the stance)</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: inherit; font-size: 15px; line-height: 1; white-space: pre-wrap;"><span style="color: blue;">Warm Up</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">Freezing Game "Island Hopping" </span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">There was a marked square and inside the plates to jump on when the music stops (doing one perfect squat before moving on), using different exercises (running forward/backward, bear crawl, crab walk, jumping...) </span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: inherit; font-size: 15px; line-height: 1; white-space: pre-wrap;"><u><b><span style="color: blue;">WOD</span></b></u></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">Obstacle Course</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">3 smileys, jumping from smiley to smiley</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">balance on the rope</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">tunnel (mat and two boxes)</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: 15px; line-height: 1; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">taking a softball and running back to the start</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">schnell zurück rennen</span></span></div>
<span style="font-family: inherit; font-size: 15px; line-height: 1; white-space: pre-wrap;"><b><u><span style="color: blue;">Game</span></u></b></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">Circle Running Game, catching each others spot</span></span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPB5IR7jR4utZcmLphWirYBy92GPrIR-NGheAs2HfAoWYTjl5TC-y_b0SKpTYrsS8gOIjEZKiGTYPmJycPhVKEHAq99izc9PJ2aNV_jremiJO9KfFuWLQaFQGE3NKBkkIv-Gs0Maq_YLqB/s1600/IMG_5323.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><span style="font-size: 15px; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;">Here would be little markers (carpets) helpful, so the you actually can see the spots on the ground where the kids sit.</span></span><br />
<span style="font-size: 15px; white-space: pre-wrap;"><span style="color: blue; font-family: inherit;"><br /></span></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPB5IR7jR4utZcmLphWirYBy92GPrIR-NGheAs2HfAoWYTjl5TC-y_b0SKpTYrsS8gOIjEZKiGTYPmJycPhVKEHAq99izc9PJ2aNV_jremiJO9KfFuWLQaFQGE3NKBkkIv-Gs0Maq_YLqB/s1600/IMG_5323.jpg" imageanchor="1" style="clear: left; float: left; font-size: medium; margin-bottom: 1em; margin-right: 1em; text-align: center; white-space: normal;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPB5IR7jR4utZcmLphWirYBy92GPrIR-NGheAs2HfAoWYTjl5TC-y_b0SKpTYrsS8gOIjEZKiGTYPmJycPhVKEHAq99izc9PJ2aNV_jremiJO9KfFuWLQaFQGE3NKBkkIv-Gs0Maq_YLqB/s1600/IMG_5323.jpg" height="240" width="320" /></a><span style="font-size: 15px; white-space: pre-wrap;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil1UfASjR_OBoT6AVKSF2beuYg2dhT-K2tiLE4It1OUK0n4l4sopeodM33yQipUvOxw9XdnjpY82zV7HkoGelwv6Bs6hNIuhyQxOZ-BeYG60fJ_BY61mJvvU0d2aLM0zCS6MZPmSfvt-Xq/s1600/IMG_5322.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil1UfASjR_OBoT6AVKSF2beuYg2dhT-K2tiLE4It1OUK0n4l4sopeodM33yQipUvOxw9XdnjpY82zV7HkoGelwv6Bs6hNIuhyQxOZ-BeYG60fJ_BY61mJvvU0d2aLM0zCS6MZPmSfvt-Xq/s1600/IMG_5322.jpg" height="240" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQg1TzK2kZVMQj7Pw2eMLjfoP9sPR4V6K8thsalCsjQou2hCaCTOOpMlpoY-3ytiPRE3G8gAi3etSTujVwTQHyvFO6R27-YeEMtAb04lRNGBijODO_H1iCLXU2pGK4tf5ObSsStdVI9iDZ/s1600/IMG_5320.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQg1TzK2kZVMQj7Pw2eMLjfoP9sPR4V6K8thsalCsjQou2hCaCTOOpMlpoY-3ytiPRE3G8gAi3etSTujVwTQHyvFO6R27-YeEMtAb04lRNGBijODO_H1iCLXU2pGK4tf5ObSsStdVI9iDZ/s1600/IMG_5320.jpg" height="300" width="400" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic_f3PYv2y5p7qCCrFUyTHOxwkkWn7NhPylelaMQza9SUOYLEJ6JoysmjkrO5eNdZdhWcm0iLjhDCbSVAQmPsgGU0aOIXbqecxIpWDUsS-l2nQPMFSrM0s_vjsynyb3q8RBQwEuNLsy666/s1600/IMG_5324.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic_f3PYv2y5p7qCCrFUyTHOxwkkWn7NhPylelaMQza9SUOYLEJ6JoysmjkrO5eNdZdhWcm0iLjhDCbSVAQmPsgGU0aOIXbqecxIpWDUsS-l2nQPMFSrM0s_vjsynyb3q8RBQwEuNLsy666/s1600/IMG_5324.jpg" height="240" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMSOPfhi5HPTsUsy3LVKPllwVTMhtfQvAtdFUHFsTE3tTw1zKhN1V6PA_-5Vu6_lxxoFls6hFqvZEpE4d_ZLzy_0Ut25N_W4pfLapztjqxd8lPpRadvruFIeXmGNl_JG5SUewfHc3TI4v4/s1600/IMG_5321.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMSOPfhi5HPTsUsy3LVKPllwVTMhtfQvAtdFUHFsTE3tTw1zKhN1V6PA_-5Vu6_lxxoFls6hFqvZEpE4d_ZLzy_0Ut25N_W4pfLapztjqxd8lPpRadvruFIeXmGNl_JG5SUewfHc3TI4v4/s1600/IMG_5321.jpg" height="240" width="320" /></a> </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifwmquac7kjZhYztMYdP6ReYNO81AM4bDBC05evRNtAAC0BAMiHXUHoVu3mJv0fFe58-x8_GjkCPb0w9palyg6NwZbBaW-1fzcLw1_MUjgVQwl4sxvnsP6Hx6WHg5cwsw2RmEAf8SUvqnE/s1600/IMG_5325.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifwmquac7kjZhYztMYdP6ReYNO81AM4bDBC05evRNtAAC0BAMiHXUHoVu3mJv0fFe58-x8_GjkCPb0w9palyg6NwZbBaW-1fzcLw1_MUjgVQwl4sxvnsP6Hx6WHg5cwsw2RmEAf8SUvqnE/s1600/IMG_5325.jpg" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbE6-NDKwUrIdrFdGlTNpr7PP2Hw-NzFN_md0DgGE9khvUrhu_C8HnmjxeWGuI9dE0h-8PggGN9Jpyt99JmtPWHqIXrpRJ1PzGDUrMGvNur5utAtWqAyZLXtnVE8qaLWDI3ZYlTDBZp-TH/s1600/IMG_5326.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbE6-NDKwUrIdrFdGlTNpr7PP2Hw-NzFN_md0DgGE9khvUrhu_C8HnmjxeWGuI9dE0h-8PggGN9Jpyt99JmtPWHqIXrpRJ1PzGDUrMGvNur5utAtWqAyZLXtnVE8qaLWDI3ZYlTDBZp-TH/s1600/IMG_5326.jpg" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-J7h0-iXwdm5A88H_X-Cn8FxAd90F_CLq5GRzpJaCr9XGb21wETJdFe0FNU942JgWJvTqqNqpzV5ElKIpZAEw67gsfc4yvyXPUcqKnd57dfqeul85TD13Rpwa4vad89ljzahgqm7R5Srx/s1600/IMG_5327.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-J7h0-iXwdm5A88H_X-Cn8FxAd90F_CLq5GRzpJaCr9XGb21wETJdFe0FNU942JgWJvTqqNqpzV5ElKIpZAEw67gsfc4yvyXPUcqKnd57dfqeul85TD13Rpwa4vad89ljzahgqm7R5Srx/s1600/IMG_5327.jpg" height="320" width="240" /></a></div>
Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-1612246713055228942015-01-19T22:45:00.000-08:002015-02-06T00:52:11.392-08:00First CrossFit PreSchool Class @ CrossFit Icke...Watch the little video on instagram: <a href="http://instagram.com/p/x8yD9OS8Ru/?modal=true" target="_blank">First Preschool-Class</a><br />
<br />
<br />
I was really nervous about the first class.<br />
Are the kids motivated?<br />
Do they like the games and the WOD?<br />
Is it age appropriated (too easy? - too hard)?<br />
Will they understand our directions?<br />
<br />
We had three little ones (3-4 year old preschoolers) and one six year old girl (kindergarten, last year). We were two coaches which is necessary to focus on teaching, entertaining, modelling and helping.<br />
<br />
The kids were really cute and we enjoyed the class. We introduced the squat with very easy cues, did some games and a little wod at the end. It was a very short lesson but on purpose: We wanted the kids to be motivated during the whole class and having lots of fun, so that they want to come back. It was also the first class and the introduction to it.<br />
<br />
<span style="color: blue; font-family: inherit;">Here is the WOD:</span><br />
<span style="color: blue; font-family: inherit;"><br /><b><u>Fokus</u></b><br />Squat<br /><b><u>Warm Up</u></b><br />Music Freeze Game<br />The kids ran around a circle. One of the coaches ran with them.<br /><u><b>WOD</b></u> <br />We had a little area All did the wod together at the same time. The coaches modelled. It was kind of a very small and easy obstacle course. We did one very slow round and three faster rounds.<br />3 squat<br />bearwalk<br />3 box jumps on plates<br />balance back on a (jump) rope<br /><b><u>Game</u></b><br />It was a really easy little on. We sat in a circle. One kid got a ball and had to run around the circle and go back to his/her spot. The the kid gave the ball to another person.</span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span>Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-70407953520180802122015-01-16T23:02:00.000-08:002015-01-16T23:06:33.362-08:00After the Christmas break- Die erste Kids Klasse nach den Ferien 16/1/15First of all Happy New Year. The first day after the break, most of the kids were excited to start again. It was a big group, 12 students. One little guy came really late, it would have been lots of burpees in a regular class. The warm up went well, we always have to remind them not to go all crazy during the warming up. Monkey hang also was fun, even for the most it was a little tricky to hold the bar with the thumb around, for safety reasons. They did not like it because it felt harder.<br />
<br />
<br />
<br />
<br />
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA9nCzUCx17byRV8VWFMDlG4ZDsgCttpXESA7kSqfn90-OF3TnUfFSw7Zo_zEKra7KkYrZ41C3ng4cGuYgfmurTcTKrRmvdVDeIslx1kvRu86jZ1D3hfsMKXj2pXy_fw93-GOVhj3Nn4v6/s1600/IMG_5282.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA9nCzUCx17byRV8VWFMDlG4ZDsgCttpXESA7kSqfn90-OF3TnUfFSw7Zo_zEKra7KkYrZ41C3ng4cGuYgfmurTcTKrRmvdVDeIslx1kvRu86jZ1D3hfsMKXj2pXy_fw93-GOVhj3Nn4v6/s1600/IMG_5282.JPG" height="320" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD0dQg6VTSEIgSDD6IlX4SFBMCHkrTsEqgd7AkKowYJXEvEyjzK-MrzAWsdoH4dh_Jy-AeA6oj5OsFPE_qfxwqmdxEg3p0-8aMKFo3wbVX2t7XY3SRsZN7G8BBCexOyYif8P6TAFHBMHwZ/s1600/IMG_5281.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD0dQg6VTSEIgSDD6IlX4SFBMCHkrTsEqgd7AkKowYJXEvEyjzK-MrzAWsdoH4dh_Jy-AeA6oj5OsFPE_qfxwqmdxEg3p0-8aMKFo3wbVX2t7XY3SRsZN7G8BBCexOyYif8P6TAFHBMHwZ/s1600/IMG_5281.JPG" height="320" width="320" /></a></div>
Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-33839164164798158562014-12-05T13:47:00.002-08:002014-12-05T13:47:35.088-08:005/12/14 Kids Class<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Warm up </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Running skills (high knees, shuffle,butt kicks, bear crawl, crab walk)</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. three kids per group, start on "Go"</span></div>
<b id="docs-internal-guid-06f0007f-1c69-0768-cfe9-6db3306fcb56" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Skill</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- in groups</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Push up</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Thruster</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Challenge</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8x20 sec, 10 sec rest in between </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tabata Thruster & Push Up</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">WOD</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Partner amrap 8</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">100 m row</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 x over under bench (8 hätten gericht)</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Med ball carry 30 m</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Game</span></div>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Musical Med Ball</span>Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-313035012305591902014-12-05T13:43:00.001-08:002014-12-05T13:43:39.156-08:00CrossFit Kids December 14<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Warm Up</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Burpee Run</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">(Bear Crawl Rückwärts Seitwärts Fersenlauf Knie hoch)</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">3 rounds, one minute</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Partner Sit ups with Med Ball</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Jump over partner</span></span></div>
<b id="docs-internal-guid-06f0007f-1c66-5553-f409-13efab1a9a06" style="font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Skill/ Repeat Thrusters</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Rowing</span></span></div>
<b style="font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Partner Challenge 6 min 3 rounds</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">1 min row</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">1 min plank</span></span></div>
<b style="font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">WOD 10 min </span></span></div>
<span style="font-size: 15px; line-height: 1.15; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">Center work 2 rounds 5x1min 15 sec rest</span></span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Trebuchet MS, sans-serif;">1 min per station</span></span></div>
<span style="font-family: Trebuchet MS, sans-serif;">- Burpees</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Ring Rows</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Box Jumps (plates)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Over the box</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Overhead Lunges (1,25kg/2,5kg)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-67942587978720214302014-12-05T13:35:00.003-08:002014-12-05T13:40:43.123-08:00CrossFit Kids Class November<span style="font-family: Verdana, sans-serif; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Warm Up</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 rounds</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 rounds run</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 jumping jacks</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 push ups</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 mountain climbers</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 sit ups</span></div>
</li>
</ul>
<span style="font-family: Verdana, sans-serif;"><b id="docs-internal-guid-06f0007f-1c60-814b-e635-23769469e6ba" style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Skill Thruster </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">repeat Squat & Frontsquat</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">EMOM 4</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 superslow squats (count to 5)</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 front squats (count to three)</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PRESS/THRUSTER</span></div>
<span style="font-family: Verdana, sans-serif;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Challenge monkey hang/plank</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tabata style 4 rounds</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 sec on the bar</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 sec plank</span></div>
<span style="font-family: Verdana, sans-serif;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">WOD amrap 8</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 thrusters</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">med ball carry</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 ring rows</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">med ball carry</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 burpees</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">med ball carry</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 rings</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">med ball carry</span></div>
<span style="font-family: Verdana, sans-serif;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Verdana, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Game</span></div>
<span style="font-family: Verdana, sans-serif; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Plank Fight</span>Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-50186435147427563942014-12-05T13:34:00.001-08:002014-12-05T13:34:08.897-08:00Kids Class November 2014<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Warm Up</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Animal Warm Up (10)</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">inch worm</span></div>
</li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">bear crawl, zurück joggen</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">crab walk</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">monkey</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">kangaroo</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">crocodile</span></div>
</li>
</ul>
<b id="docs-internal-guid-06f0007f-1c5c-d868-e9af-57248341ccd1" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Skill Training in 2 teams (15)</span></div>
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: lower-alpha; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Air Squat (fix: Knees out)</span></div>
</li>
</ol>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Front Squat </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Front Rack Position (Laser Pointers); Weight on </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> heels)</span></div>
<ol start="2" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: lower-alpha; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Box Jumps on car tire 3x2 team oder 1x4</span></div>
</li>
</ol>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> jump and land with both feet, open your hips</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Tabata Box Jumps (Partner if more than 4 </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> students in the group (20 sec work per partner, 4 </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> rounds)</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Partner WOD 1 works at the time amrap 5</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 squats </span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">bear walk bis plate</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 plate jumps</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">crab walk zurück</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i>(workout was a bit too easy and too short for the boys)</i></span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">GAME</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Animal Hunt (5-10)</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 animal hunters</span></div>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">if tagged, lie on the ground till somebody touches you, 3 burpees, go back into the game</span><br />
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><i>(nice idea but did not work well with the boys, they cheated on form and movement, too focused on winning)</i></span><br />
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span>Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-36575959856086613302014-12-05T13:30:00.001-08:002014-12-05T13:39:58.175-08:00Kids Class November 14<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Warm Up </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 rounds</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15 m bear walk</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15 m lunges</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 jumping jacks</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<b id="docs-internal-guid-06f0007f-1c5a-91d3-7a41-985e98efb40f" style="font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;">over and under plank</span></b><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Trebuchet MS, sans-serif; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">15 m car wheel</span></div>
<span style="font-family: Trebuchet MS, sans-serif;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Skill</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Air Squat</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PA Tabata 4 rounds</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20 sec work 10 sec rest</span></div>
<b style="font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">WOD</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">amrap 5</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 ring rows</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 front squats</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">7 burpees</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9 walking lunges</span></div>
<span style="font-family: Trebuchet MS, sans-serif;"><b style="font-weight: normal;"><br /></b>
</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Trebuchet MS, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Game</span></div>
<span style="font-family: Trebuchet MS, sans-serif; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Musical Ball</span>Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-21539421386782346402014-12-05T12:36:00.002-08:002014-12-05T12:36:43.416-08:00<a href="https://arilovescrossfit.wordpress.com/" target="_blank">My CrossFit Workout Blog</a>Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-2466554939153984312014-12-05T11:58:00.000-08:002014-12-05T13:22:16.371-08:00First Kids Class has startedThe first CrossFit Kids class was four weeks ago. Every Friday afternoon we train a bunch of boys. It is a Rugby team and the age range is between 7 and 10. The boy are really motivated and excited about CrossFit.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz7nY8NmU8FOsd_mJ7L51qLlsx0TLF67AgMIbl_c_z1-cu-vO3hoLqDBIazd9l7KpXyuvD0n1y-pfNx12eQVikWqC0XaV5skP0VAwAhT1F2LWjPRxFrIRwGJK8aP3OROII5yRRTUmaY9TC/s1600/IMG_4983.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz7nY8NmU8FOsd_mJ7L51qLlsx0TLF67AgMIbl_c_z1-cu-vO3hoLqDBIazd9l7KpXyuvD0n1y-pfNx12eQVikWqC0XaV5skP0VAwAhT1F2LWjPRxFrIRwGJK8aP3OROII5yRRTUmaY9TC/s1600/IMG_4983.jpg" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfvhNpmzJklTOz24xhl-WTQX5ZMCWIAVbFgsLNm60FKTPJ-3n__sZ6s4flJ4i-C5k0UWzNAyGt93b7mf9D2yi4r_OtdjVBmDDxWWERJcYx6P-CkPh1NAMpsQiSKNEM5BMy6wfdLCXu0K5O/s1600/IMG_4992.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfvhNpmzJklTOz24xhl-WTQX5ZMCWIAVbFgsLNm60FKTPJ-3n__sZ6s4flJ4i-C5k0UWzNAyGt93b7mf9D2yi4r_OtdjVBmDDxWWERJcYx6P-CkPh1NAMpsQiSKNEM5BMy6wfdLCXu0K5O/s1600/IMG_4992.JPG" height="240" width="320" /></a></div>
Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0tag:blogger.com,1999:blog-7243101374680191878.post-49965851285221605052014-08-13T00:58:00.002-07:002014-12-05T12:11:43.029-08:00About...<div style="text-align: justify;">
I am a teacher and passionate CrossFitter- why not combining these two elements and starting CrossFit Kids in Berlin...?!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
My CrossFit journey has begun late summer 2012 when I tried a free outdoor WOD for the first time. Immediately I was hooked. The guy who was teaching the outdoor workouts was in charge to open a CrossFit Box in Berlin Kreuzberg. The box opened in August/September 2012, I became a member and my whole life changed... </div>
<div style="text-align: justify;">
I have always been a very active person but I never felt so much fun and passion for any other sport before. I still love cycling, running, playing squash but it is not the same. CrossFit made me fitter and stronger, helped me to change my routines and my diet and is a great balance to my working schedule...<br />
You never know what to expect - I love the unknowing workout, fighting through all kinds of movements, learning, struggling, failing but winning at the end. I learned so many things, I would have never thought I could do... And of course, I am a very critical person, often not satisfied with my results which keeps me going on. working on my weaknesses... I did my CrossFit L1 trainer certificate in April 2012. I also found out about CrossFit Kids and really liked the idea to teach CrossFit to to the younger athletes.<br />
In August 2012 I moved to Shanghai because of wanderlust and a new work challenge. I kept on working out and made it as individual athlete to the Asia Regionals in Seoul, Korea. What an amazing experience and a highlight in my CrossFit "carreer"... Of course my results were nothing in comparing to the great athletes but it was a one time chance, doing all this workouts next to other strong athletes, with all the equipment and the audience around you...<br />
In summer 2014 I moved back to Germany. I travelled to the States, did my Kids certification in California and went to the CrossFit Games. Amazing athletes!!!!!!!!!<br />
<br />
Now back in Berlin, working out 6 days a week with the same guys but at a new place and teaching kids next to my teacher job... </div>
Wanderlust.Arihttp://www.blogger.com/profile/06884155221717103238noreply@blogger.com0