Archive for December 27, 2011

Late training can mean missed opportunities for Tweens


This article is really in line with why I am so thrilled that both my kids have started CrossFit Kids this past year. I want them to have the best foundation possible rooted in health and fitness.  My heart  skips a beat when I am watching them learn to lift properly…


Tweens need to lift weights, says top coach

Most kids begin training too late and miss their potential

Mather says Olympic lifting has been incorrectly accused of being dangerous, especially for kids.

It is a controlled activity and technique is vital, and that’s why he believes kids as young as nine should be working on the mechanics of lifting.

“We don’t do it with the huge weights; we start them out with broomsticks and teach them pat-terns and movements and work on maintaining their flexibility.”

He says that by the age of 12, most youth have lost much of their flexibility due to inactivity.

“Almost everybody that comes and starts here to do some training, for whatever sport, they start noticing differences within three or four weeks in performance of their own activity.”

Dead Hang Pull Ups For The Win!


There is alot of discussion in the CF community around pull ups- continually allowing kipping pull ups instead of forcing athletes to do dead hang pull ups does the athlete a dis-service because they aren’t getting stronger, just more efficient. If you can do 100 kipping pull ups but not 1 dead hang pull up are you really better off? I see their point — in the end strength training has a bigger pay off so you want to go with it. I do believe each technique has it’s place — there are times when you want to be more efficient but you should when you can focus on getting stronger. It benefits all aspects of your training.

So today’s workout only allowed dead hang pull ups – even if that means you use a band to help offset the weight. I did one dead hang – then switched to the band and proceeded to smack my privates with as I lost my footing and it snapped in between my legs. I am glad everyone got a good laugh this morning as I squealed in pain.

40 single jump ropes
10 push ups
10 situps
10 wall ball shot
10 kte
10 med ball good mornings


1-2-3-4-5-5-4-3-2-1 reps of:
Thruster 65lbs
Dead Hang Pull Up
Time – 8.54

We focused on good form over speed —  which is good because i am sore!

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