July 28 – Girls’ Summer Day Out! Join us for a carefree picnic with paddle boats, kayaks, volleyball, swimming and more! @ Hinckley Reservation 10am-2pm. Bring a dish to share.
CrossFit High Gear – CrossFit Kids & Teens
No bones about it . . . vitamin D is the vitamin you need for strong bones! It’s also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs. Vitamin D is made in the skin when exposed to sunlight, or you can get it from the foods you eat.
Which foods are rich in vitamin D?
milk fortified with vitamin D
Everybody needs E. This hard-working vitamin protects your cells and tissues from damage. It is also important for the health of red blood cells.
Which foods are rich in vitamin E?
whole grains, such as wheat and oats
leafy green vegetables
vegetable oils like sunflower, canola, and olive
nuts and seeds
Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.
Which foods are rich in vitamin K?
leafy green vegetables
dairy products, like milk and yogurt
When your body gets this vitamin and the other ones it needs, you’ll be feeling A-OK!
Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones (cut down trees). Recommended guidelines: only hands can be used to tip or stand up cones, kids switch roles at least once during the game.
Musical Squats: Athletes start out standing in a circle (or a line if that works better) in a squat stance with pinky toe side of shoes touching. While music plays, athletes squat in pairs with “neighbor knees” touching to facilitate keeping knees out in the squat. When the music stops, the two athletes in the act of squatting move to the outside of the circle and continue squatting until only 4 are left and the game starts again.
Or you can rotate the way in which the kids stand. This is very eye opening!
Metcon (AMRAP – Reps)
7 Front squats (Thumbs, PVC or DB)
5 Toes to Bar
2 Forward rolls
Review ALL the movements with each kid before starting. Be very clear where they should stand a) for their front squats b) while waiting for mats for forward rolls AND while waiting for the bar for t2b.
Practice full grip on bar (thumb aka our brain’s seatbelt) for t2b. (maybe only leave one chalk bucket around with a minimal amount of chalk???). Set up all the low bars first, then have the older kids use boxes to get to higher bars on rig if needed.