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Reebok CrossFit Nuernberg Kids Policy

If your children are not scheduled to attend CrossFit kids classes, then you are encouraged to leave them at home — this will help insure that your focus is exclusively on fitness! You are certainly welcome to bring your children along with you, and they are welcome to play in our designated Kids Room, but only when there is not a CrossFit Kids course scheduled.

Your children must be prepared to remain inside our Kids Room for the duration of your workout, and to be able to play independently and under control for their own safety as well as for the safety of our other patrons. Your children are responsible for leaving the Kids Room exactly as they find it – mats and balls stacked properly – or you can expect to stay extra time to place the Kids Room back in order before you leave.

And it should go without saying, but absolutely no gum, food &/or drinks allowed in the Kids Room!!

Thanks very much for your understanding.

1

What is CrossFit Kids?

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit, geared and designed for a special population and the specific developmental needs of that population. (neurological, cognitive, motor)

Since late 2004 CrossFit Kids has been forging the future of fitness and is currently in over 500 gyms in North America, Australia, Europe, Africa, India, Japan and Panama. CrossFit Kids is an evidence-based strength and conditioning program which integrates functional movements that promote universal motor-recruitment patterns into constantly varied workouts. Constantly varied means no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating. The functional movements involve exercises that are fundamental to all things that kids need to do when they play—pull, push, run, throw, climb, lift and jump. All of the movements are taught safely and effectively under a CrossFit Kids certified trainer’s expert supervision.

At Reebok CrossFit Kids Nuernberg, we know your kids already come wired for fun – we help you program them to consistently equate fun with fitness!

Minimize injury and Get Strong

CrossFit Kids focused and progressive training classes not only shield young athletes from injury, they’ll teach them proper and efficient “mechanics” (technique). Learning the mechanics of how to execute proper and efficient functional movements will set kids up for success – both in sport and in life. It is musculoskeletal weakness which lies at the root of overuse injuries and most sport trauma –career-enders for many promising young athletes. These injuries are completely preventable. Reebok CrossFit Kids Nuernberg classes focus exclusively on mechanics and consistency. We cultivate good scapular control and hip stability, building balanced musculoskeletal strength, teaching efficiency and demanding good movement patterns.

CrossFit Kids defies specialization by defining fitness in broad, inclusive and general terms, leading its participants to become more well-rounded athletes, faster, more powerful, and more accurate at any and every sport that they play. CrossFit Kids workouts increase physical competence in 10 fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. With workouts that are scalable, CrossFit Kids equally benefits kids who are less active as well as accomplished athletes with tailored workouts which challenge all participants to deliver measurable results and personal athletic progress.

With a network of over 2,500 CrossFit Kids trainers, CrossFit Kids is being integrated worldwide into the physical education curriculum of preschools, middle schools, and high schools, and offered in thousands of before- and after-school programs.

 

2

Minimize injury and Get Strong

CrossFit Kids focused and progressive training classes not only shield young athletes from injury, they’ll teach them proper and efficient “mechanics” (technique). Learning the mechanics of how to execute proper and efficient functional movements will set kids up for success – both in sport and in life. It is musculoskeletal weakness which lies at the root of overuse injuries and most sport trauma –career-enders for many promising young athletes. These injuries are completely preventable. Reebok CrossFit Kids Nuernberg classes focus exclusively on mechanics and consistency. We cultivate good scapular control and hip stability, building balanced musculoskeletal strength, teaching efficiency and demanding good movement patterns.

CrossFit Kids defies specialization by defining fitness in broad, inclusive and general terms, leading its participants to become more well-rounded athletes, faster, more powerful, and more accurate at any and every sport that they play. CrossFit Kids workouts increase physical competence in 10 fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. With workouts that are scalable, CrossFit Kids equally benefits kids who are less active as well as accomplished athletes with tailored workouts which challenge all participants to deliver measurable results and personal athletic progress.

With a network of over 2,500 CrossFit Kids trainers, CrossFit Kids is being integrated worldwide into the physical education curriculum of preschools, middle schools, and high schools, and offered in thousands of before- and after-school programs.

CrossFit Kids at Reebok CrossFit Nuernberg

CrossFit Kids Classes are 15-20 minutes for 3-5 year olds, 25-30 minutes for 5-10 year olds and 45 minutes-1 hour for 10-16 year olds. Classes are currently held twice for each age group per week. If you have kids who are interested in doing CrossFit Kids but can’t make the times scheduled, please let us know – with enough interest (5 kids) we will start another class

11-16 year-olds: Fridays from 5:30-6:30; Saturdays from 12:00-12:45pm

5-10 year-olds: Mondays from 5:30-6pm; Saturdays from 11:30-12:00pm

3-5 year olds: Mondays from 5:00-5:30pm

Following each class, we encourage independent study/read time since it is well-documented that kids experience optimum learning potential during this period directly following exercise.

Our CrossFit Kids classes are scaled and do not currently require On Ramp training.

 

Session Cost

CrossFit Kids Courses cost just 2.50 euro per visit for 5-10 year olds and 5 euro per visit for 10-16 year olds. CrossFit Kids course are included FREE with Family Membership Plans and Unlimited Membership.

3

Teaching Kids Nutrition is important for Fuel

Our goal with kids isn’t to get them on “The Zone” or 100% “Paleo”, but instead to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don’t avoid them. Pasta, white bread, and white rice are not that good for you, stuff that’s red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more. (Information courtesy of www.crossfitkids.com)

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CrossFit Kids Workout Videos

Dangerous!

Fireteam Push-ups

CrossFit Kids – Fran

Speed Workout

CrossFit Kids Workout #1

Crossfit Kids Workout #2

Kids to CrossFit Kids to FrankenFitters

CrossFit Kids Games – Flyswat

Duncan Deadlifts (wmv) (mov)

Emily Muscle ups (wmv) (mov)

Helen – Chris F. at Kids Cert (wmv) (mov)

Demos, Tutorials and CrossFit Kids Exercises

1 Leg Box jump (rocket jumps) (wmv) (mov)

Agility Ladder – 2 up 1 back (wmv) (mov)

Agility Ladder – 2 in 2 out (wmv) (mov)

Alligator walk (wmv) (mov)

Army crawl (wmv) (mov)

Bear crawl L pattern (wmv) (mov)

Bear crawl U pattern (wmv) (mov)

Beck’s Burpees (wmv)

Box Jumps (wmv)

Broad Jumps (wmv)

Burpees (wmv)

Cleans (wmv) (mov)

Deadlift (wmv) (mov)

Dot Drills – Basic (wmv) (mov)

False grip tutorial (wmv)

Fireteam push ups (wmv)

Frogstands (wmv)

Handstand push up progressions (wmv)

High hurdles (wmv) (mov)

Ice cream makers (wmv) (mov)

Ice cream makers to muscle up (wmv) (mov)

Kettlebell swings (wmv)

Kick overs (wmv) (mov)

Low hurdles – Side to Side Hops (wmv) (mov)

Maniac muscle ups (wmv)

Monkey hangs, Monkey swings, Tarzans (wmv)

Muscle up tutorial (wmv)

Overhead squats (wmv) (mov)

Pistol progressions (wmv)

Planks (wmv) (mov)

Power clean (wmv) (mov)

Precision jumps (wmv) (mov)

Pull overs (wmv) (mov)

Pull up progressions on the parallel bars (wmv) (mov)

Pull up progressions (wmv)

Pull ups (wmv)

Rock up squats (wmv) (mov)

Roll overs (wmv) (mov)

Single bar dips (wmv) (mov)

Skin the cat (wmv)

Skin the cat (on bar) (wmv)

Single leg around the world (wmv) (mov)

Single leg front to back line hops (wmv) (mov)

Single leg side to side line hops (wmv) (mov)

Sotts press (wmv) (mov)

Squats (Air) (wmv) (mov)

Sumo Deadlift High Pull (wmv) (mov)

Tire exercises (wmv)

Thrusters (wmv)

Wallabys (wmv) (mov)

Wall ball (preschool and teen) (wmv) (mov)

Crossfit Kids Self Defense Videos

Crazy Monkey

Takedown Defense Drills

Front Bearhug Defense

Hammerfist Drills

Run-Punch-Sprawl Drill

Wrist Grab and Esacpe drill

 

(Information courtesy of www.crossfitkids.com)

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I am unsure how a particular exercise is performed, where can I find more information?

Click on Glossary in the navigation for descriptions and videos.

Note: The exercise demos on the CrossFit.com site are optimal, however not always family or work safe, so please use your discretion while viewing with children.

Posted by mikki martin on 07/21

Where can I find a registered CrossFit Kids Program in my area?

How do I become a CrossFit Kids Trainer?

Do I need to be a CrossFit Affiliate to run a registered CrossFit Kids Program?

Yes.

Posted by mikki martin on 07/21

Can I bring my child to a CrossFit Kids Certification course ?

Unfortunately, no.
The CrossFit Kids course consists of two eight hour days full of activities and information geared to adult attendees. We do not have and cannot provide day care for children.

Posted by mikki martin on 07/31

My Child is a teenager, is CrossFit Kids for her/him?

CrossFit Kids is a program for anyone under 18, we focus on teens just as much as we do on kids.

Even RCFN’s CrossFit WOD and the main page CrossFit WOD can be scaled for kids (see “BrandX scaled Workouts” on the Main Page of CrossFit.com under ” start here”.)

Many older teenagers who have been exposed to CrossFit can now do regular CrossFit WODs as prescribed.

Where anyone begins depends on their condition as well as their previous exposure to functional movement. Everyone should start with a scaled workout and progress as form and capacity dictate.

Is Weightlifting safe for Children ?

Yes, In fact it is very good for them when properly supervised.

Please refer to the following current information on the subject of
kids and weightlifting.

Pediatrics, Volume 121, Number 4,
April 2008 policy statement of the American Academy of Pediatrics

Applied Physiology, Nutrition and Metabolism, 33:547-561,
2008 policy statement of Canadian Society for Exercise Physiology

Journal of Strength and Conditioning Research, August; 23(5): 560-579,
2009 policy statement of the National Strength and Conditioning Association

http://catalog.brandxmartialarts.com/pub/CFKKids&WeightLiftingFeb2008.pdf

Posted by mikki martin on 10/19

 

I am too far away from RCFN to attend classes!!! I want to do the CrossFit Kids program from home (or at my local gym) & then reference the Crossfitkids.com website for workouts. How do I tell where I (or my child) should start?

Click on the white Dawg icon below for a detailed explanation of the “Dawgs”.

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ALLIGATOR WALK

Start out with your feet and hands on the floor. From there move your right arm forward and your left leg forward simultaneously, bringing your left knee to the outside of your left elbow. Try to keep the right leg fairly straight and keep your hips close to the ground.

Now move your left arm forward and your right leg forward simultaneously, bringing your right knee to the outside of your right elbow. Try to keep the left leg fairly straight and keep your hips close to the ground. Continue this for the designated distance.

AMRAP

AMRAP stands for ‘as many rounds as possible’ in the allotted time period.

ANGRY GORILLA

Take a wide stance (sumo stance) and make your hands into a fist. Bring your fists down to the ground in between your feet. Lower the hips and raise your chest (just like a deadlift) and look like an ‘angry gorilla.’ Swing your arms forward and place them far in front of you. While keeping a nice back position, place all your weight on your hands and swing your body forward. Assume the angry gorilla stance and reset the back. Continue moving forward for the designated distance.
Here is a link to the CrossFit Journal on the Deadlift, which highlights the Angry Gorilla stance:

http://journal.crossfit.com/2009/01/crossfit-kids—teaching-the-deadlift.tpl

BECK’S BURPEE

From a standing position, crouch down until hands are on the floor directly in front of you. Jump feet back to achieve a plank position. Do one good push up. Jump feet back up toward hands. Rise to a standing position, then broad jump by
slightly sending the hips back and jumping horizontally as far forward as possible, landing in a partial squat. The feet should be in a regular athletic stance and each attempt is meant to be a max effort.

BROAD JUMP

Slightly send the hips back and jump horizontally as far forward as possible, landing in a partial squat. The feet should be in a regular athletic stance and each attempt is meant to be a max effort.

BURPEE

CrossFit Kids actionFrom a standing position, crouch down until hands are on the floor directly in front of you. Jump feet back to achieve a plank position. Do one good push up. Jump feet back up toward hands. In a vertical motion, jump straight up in the air and clap hands overhead. Also see the video (WMV Format) by clicking on the image…

CRAB WALK

Lay on your back and lift your body up with your arms and legs. From this position walk backwards, using both your arms and legs to navigate.

FALL THROUGHS

Watch this video about CFK Inverted Hangs and Fall Throughs.

FLYING SQUIRREL

Place palms on the floor 1 or 2 inches apart, squat down and put your feet in the same square foot that your hands are in. Explosively push out into a top of the push up position but with hands and feet at angles so that the body looks like an “X” if viewed from above. Return to start position with same explosive jump.

FROG STANDS

Place palms on floor and create a tripod by starting a headstand with head above and center to hand position, now raise one knee at a time and place onto elbows, rock back keeping contact at all points to temporarily touch toes to floor and raise head. Maintain balance as long as possible.

INCH WORM WALK

Place hands on the ground. Walk feet up to hands, keeping the legs straight and hips high. Walk hands forward until you assume the plank position. Now walk your feet towards your hands. Continue this for the designated distance.

KNEES TO CHEST or KNEE UP

Hang from a bar and, with a tight stomach, lift the knees to their chest. There should be minimal swing involved.

KNEES TO ELBOWS

Hang from a bar and, with a tight stomach, lift the legs just high enough so that the knees touch the elbows. The legs will be bent during this exercise and the hips should rotate for the athlete to get their knees to their elbows, not to their triceps. The knees must be allowed to separate.

LEVER HOLDS / PROGRESSIONS

See video link (Coming soon)

PRECISION JUMP

If you have a piece of stable plywood, set that up. If not, draw with chalk, a line that is 2″ wide and 4′ long. Have the athlete stand a slight distance away from the plywood or drawing and jump, with both feet, onto the plywood or chalk, ending in the bottom of the squat or low squat stance. (See also CrossFit Kids Magazine Issue #27 Feb 2008, The Precision Jump by Jesse Woody)

PULL OVERS, ROLL OVERS AND KICK OVERS

CrossFit Kids action
PULLOVER video: WMV format | MOV format
ROLLOVER video: WMV format | MOV format
KICKOVER video: WMV format | MOV format

ROVING PLANK/PLANK WALK

Plank position with hands flat on floor, arms extended on toes, entire body is straightened into a plank, no bend at any joint with no dip in back or stomach
move one hand at a time laterally, match lateral movement with feet. See video link Plank Games CFK Plank Games

SEAL WALK or DRAG

Start with your stomach on the floor and lift your chest up high using your arms. With you legs held ‘limp,’ drag yourself across the floor only using your straightened arms. Hands face backwards fingers towards torso.

SKIN THE CATS

CrossFit Kids actionTo watch the video (WMV Format), simply click on the image.

T-HOLD

A T – hold starts off in a plank position. From the plank position, let your feet roll to the side, lift one arm off the ground and rotate your body so that you open your chest to the side wall. Raise the arm towards the ceiling. Hold for a few seconds, rotate back down and then switch arms.

TOES TO BAR

Toes to bar is an exercise that requires an athlete to hang from a bar and lift their legs up so that their toes come to contact with the bar. There should be minimal swing involved. Optimally, legs should remain straight with no bend at the knee.

TUCK JUMPS

From a standing position, jump up in the air while pulling knees up toward chest. Upper portion of leg (quads and hamstrings) should rise to at least parallel to the floor, then lower back down to standing position. Jumps should occur in rapid succession while maintaining the upward motion of the knees.

WHEELBARROW WALK

This requires two people. One person is the ‘wheelbarrow’ and the other person pushes the wheelbarrow. Have the ‘wheelbarrow’ lay on their stomach while the other person grabs their feet and raises their feet into the air. The ‘wheelbarrow’ moves by walking on their arms and keeping a tight stomach.

(Glossary of terms courtesy of CrossFit Kids Website)
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SCHEDULE

CF Tots (ages 3-5) is held Monday from 1700-1730
CF Kids (ages 5-10) is held Monday from 1730-1800 and Saturday from 1130-1200.
CF Teens (ages 10-16) is held Friday from 1730-1830 and Saturday from 1200-1300.
RCFN holds kids’ courses on Saturday so that the whole family can come and enjoy CrossFit together!

PRICING

All kids’ memberships are FREE with an RCFN Family Membership or Unlimited Membership!
CrossFit Tots/Kids lessons cost 2.50 euro, and Teens classes cost 5 euro per visit.

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