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Skill:

Large Matt Flips and Heavy Weight Holds 

 

WOD:

5 rounds, 30 secs per station, of:

Partner-assisted Matt flip

Heavy weight holds

 

Game:

Don’t touch the Lava

214_0

Skill:

Front Squats & Jumping Lunges

 

WOD:

3 rounds, 25 secs per station, of:

Single Under

Weighted Front Squat

Matt High Jumps

Burpee

Jumping Split Lunge

Rest 2 mins

 

Game:

Team Dodgeball

photo (13)

Skill:

WallBall & Jumping Lunges

 

WOD:

3 rounds, 40 secs per station, of:

Single Under

Wall Ball

Matt Jump Over (or Matt High Jumps)

Burpee

Jumping Split Lunge

Rest 2 mins

 

Core Drill:

Superman Holds

 


Scaled “Arnie”

 

Skill:

Turkish Getup & one-arm OHS

 

WOD:

4 RFT

5 Kettlebell Turkish Getups, Right Arm
5 Kettlebell Turkish Getups, Left Arm

50m Weighted Sprint

25 Kettlebell Swings

50m Weighted Sprint

5 Kettlebell Overhead Squat – left arm
5 Kettlebell Overhead Squat – right arm

 

Core Drill:

Hollow-body Holds

CMAR WOD#1 (Youth)
http://www.crymeariver.de/index.php/wod-i.html

3 Minuten AMRAP von

2 Kniebeugen (Air Squats)
2 Burpee over obstacle (hand release)
4 Kniebeugen (Air Squats)
4 Burpee over obstacle (hand release)
6 Kniebeugen (Air Squats)
6 Burpee over obstacle (hand release)
8 Kniebeugen (Air Squats)
8 Burpee over obstacle (hand release)
10 Kniebeugen (Air Squats)
10 Burpee over obstacle (hand release)

Score: gesamten Wiederholungen Kniebeugen & Burpees addiert.

 

Then … 20 min to work on Deadlift skill

 

He may be jumping to the front of the line as a feature in our Member Spotlight, but this guy likes getting his own way.  Jackson is very new to CrossFit, and rather new to the world.  He is a bit difficult to understand, so this interview was conducted with Nala interpreting (only English version available at this time).

 

How did you find CrossFit and how long have you been taking part?

Mommy loved to take me to CF with her, sometimes at RCFN and sometimes just at home.  We like to jump around and play together.  I just started doing it on my own 5 days ago.  Pretty sure all that working out that she did with me is what helped me be so tough.  She’s pretty great to do that for me.

 

Do you have any favorite exercises/movements?

When I worked out with Mommy, I liked to do squats because I could push on her bladder so she would have to run and go potty!  It always made me giggle.  Now I like to roll side to side, kick my legs (I think you call them bicycle kicks), and sometimes a little shadow boxing.

 

How about your nutrition?

I take the all natural approach.  Eat when I’m hungry and just as much as I want.  A guy doesn’t need all that packaged junk in a bottle.  It is a hassle, and besides, I think it would make my diapers stink.  No one wants that.  But don’t forget the importance of recovery.  I make sure to get enough rest along with my favorite milk.

 

What are your next goals?

I want to roll over!  Like all the way over on my belly.  Never seen Froning do that, have you!  Then maybe some crawling, but that will be awhile down the road.  Maybe Daddy can help me with some of that stuff, but he says you have to lay a solid foundation of the basics first.  We will just have to be patient.

 

Any nicknames?

Mommy calls me JD.  I think it’s because of the dimple in my chin.  She thinks I have the same one as Dad.  But Dad likes to call me Jax (Jacks).

 

Anything else that you would like us to share?

I may be the smallest member of RCFN, but don’t you dare underestimate me.  Kilo-per-kilo, or pound-for-pound for my American family, I am pretty tough!  Nala shared her training plan with me and offered to be my training partner.  She’s my best friend!  So I think with our plan along with the support from Mommy and Daddy, I will grow bigger, stronger, and smarter every single day. And thank you for all he nice messages and birthday wishes.  Sorry that I didn’t plan a party, the date just crept up and surprised me. I plan to spend a lot of time in the gym and look forward to meeting you all soon!

And we will leave you with a few stats:

Weight:  3090-g (6 pounds 12 ounces)

Height:  51-cm (20 inches)

Age:  5 days

Best diaper changer:  Mommy

Favorite sleeping spot:  Daddy’s chest

Favorite outfit:  tough one, but Grandma has made me some very cool stuff

1RM Sleep:  4 hours 6 minutes

AMRAP diapers (1 day):  8 pampers

 

Skill:

Hand Stand

WOD:

20 sit ups

18 push ups

16 box jumps

14 shoulder press

12 squats

10 dead lifts

8 forward rolls

6 thruster

4 pull ups

2 hand stands

Game:

Duck Duck Bear Crawl

Warm up: 

Bear Crawl & Wheelbarrow Walks

Skill:

Head Stand/Hand Stand

WOD:

16 -8 – 4

Dead Lift

Shoulder Press

Game: 

L-sit Hold

Skill:

Clean

WOD: 

Rotate through stations 3 times:

5 Cleans

Deadlift the balls and toss them into the barrel

5 Cleans

Deadlift a medicine ball and lunge it across the room

5 Cleans

Deadlift the kettle bell 3 times

5 Cleans

Game:

CrossFit Dodge Ball

Skill:

Clean

WOD: 

5 Rounds

10 Cleans

5 Push ups

Game: 

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