BLASTFit Kids is reloaded for Fall 2010!

BLASTFIT KIDS

CROSSFIT

FALL 2010

“WORK HARD.  PLAY HARD.  HAVE FUN.”

BLASTFit Kids is reloaded for the fall season!  This fall, BLASTFit Kids will continue to offer a CrossFit experience for kids through active play and exercise using the CrossFit movements and methods. BLASTFit Kids CrossFit Fall 2010 will challenge kids to work hard, play hard, and have fun as they run, jump, roll, climb, push, and pull in an instructional environment that is positive and safe.

WHO: Kids ages 3-12

WHAT: BLASTFit Kids CrossFit Fall 2010

WHERE: BLAST FITNESS

1212 Indy Place

Indianapolis, IN  46214

www.blastfitkids.com

www.blastfitindy.com

email: tj@camsend.com

WHEN:

6:30pm – 7:15pm:  Kids 3 yrs. – 6yrs. old

7:15pm – 8:00pm:  Kids 6 yrs. – 12 yrs. old

Fall Session 1: September 7, 14, 21, 28, and October 5 &12

Fall Session 2: October 18, 25, and November 1, 8, 15, & 22

In summary, there are two consecutive six-week sessions beginning in September and concluding in November.  No BLASTFit Kids in December. Resume in January 2011.  This monthly calendar schedule mirrors last year’s BLASTFit Kids fall schedule.

COST PER FALL SESSION: (same as last year)

BLAST Fitness Members- $30 per child, $30 each additional sibling

Non-Members- $48 per child, $30 each additional sibling

Please make all cash and checks payable to BLAST Fitness.

INSTRUCTOR:

John Campbell is an elementary physical education teacher with the Metropolitan School District of Washington Township in Indianapolis. The 2010-2011 school year marks his fourteenth year as a professional physical educator. John has a B.S. Degree in Health (5-12) and Physical Education (K-12) with a minor degree in Adapted Physical Education (K-12). He also has an M.S. Degree in Special Education (K-12). John is both a certified Level I CrossFit Trainer and a CrossFit Kids Trainer. John and his wife, Tina, have one daughter and one son and live in Speedway, Indiana.

NOTES:

Please know that all participants in BLASTFit Kids CrossFit Fall 2010 are expected to:

  1. Be ready to work and play with a positive attitude.
  2. Use good behavior when playing with others.
  3. Practice safety and self-discipline.

In return, Mr. Campbell expects himself to:

  1. Provide planned activities that are challenging, fun, safe, and inclusive for all participants.
  2. Establish an atmosphere that makes fitness and fun go together.
  3. Set a positive example through good manners and proper conduct.

CONTACT:

Feel free to contact John Campbell via email at tj@camsend.com if there are any questions, comments, or messages regarding the BLASTFit Kids CrossFit Fall 2010 sessions.

Thursday, July 1, 2010

IT’S BEEN A BLAST!

Mr. Campbell wishes to thank everyone for a fun summer of BLASTFit Kids CrossFit at BLAST Fitness.  Working and playing with you was a privilege and an honor.  We’ll be back in August.  Until then, continue working hard, playing hard, and having fun.  Have a safe and enjoyable summer!

WARM-UP (WU)

3x:

Bear Crawl 25 meters => Hop on one foot 5-10 x => 5-10 Burpees

FOCUS / SKILL

Handstand Kick-up

Donkey Kicks

WORKOUT of the DAY (WOD)

Mini-Tabata:

4 rounds of each-

  1. Barrier Jumps
  2. Push-ups
  3. Air Squats
  4. Quick Feet
  5. Sit-ups

GAMES

Water Play!

FOCUS / SKILL II

Parkour Fun

EXTRA CREDIT

Rope Climb

COOL DOWN & REVIEW

Parents complete feedback form

Samson Stretch

Final comments from instructor and students

Tuesday, June 29, 2010

WARM-UP (WU)

3x:

2 in, 2 out => Forward Roll => Sprint 25/50 meters

FOCUS / SKILL

Air Squat

Kettlebell / Dumbbell Swing

WORKOUT of the DAY (WOD)

AMRAP in 7 minutes:

5, 7, or 10 reps of

Pull-ups

Air Squats

KB / DB Swings

GAMES

Swing and Kick

Danger Stranger

FOCUS / SKILL II

Knees To Elbows

COOL DOWN & REVIEW

KB / DB Swing demonstration.

Air Squat demonstration.

Share your thoughts about today’s wod.

Tell us what your favorite exercise or activity was today and why.

Thursday, June 24, 2010

SUPER BLASTFIT KIDS!

WARM-UP (WU)

3x:

Bear Crawl 25 / 50 meters => 2 Bench Hurdles => 2 in, 2 out=> Sprint 25/50 meters

WORKOUT of the DAY (WOD)

Kid Chipper

1 x 10, 13, or 17 reps:

  1. Push-Ups
  2. Air Squats
  3. PVC Presses
  4. Tire Jumps / Step-Ups
  5. Sit-Ups
  6. Overhead Walking Lunges
  7. Log Rolls
  8. Broad Jumps
  9. Burpees
  10. Ball Slams !

GAMES

Partner Sprints

Tag

FOCUS / SKILL

Forward Roll

Handstand to a forward roll

GAMES

Car Wash

Med. Ball Far Throw

COOL DOWN & REVIEW

Tell us what your favorite exercise or activity was today and why.

Share what your least favorite exercise or activity was today and why. Was there something you did not like doing today?

Tuesday, June 22, 2010

WARM-UP (WU)

3x:

Bear Crawl 25 / 50 meters => forward roll => sprint 25 / 50 meters

FOCUS / SKILL

Handstand to a forward roll

WORKOUT of the DAY (WOD)

12-9-6-3:

DB Thrusters

Kettle bell Angry Gorilla Deadlifts

Push-ups

FOCUS / SKILL II

Precision Jumps

GAMES

Chase The Bubbles

Crab Soccer

Golden Ring Tag

EXTRA CREDIT

Handstand Kick-Ups

COOL DOWN & REVIEW

Review the thruster and the deadlift.

Share about your favorite game.

Thursday, June 17, 2010

WARM-UP (WU)

Mini Tabata:

3 rounds:

Pull-up

Push-up

Sit-Up

Squat

20 seconds work / 10 seconds rest

FOCUS / SKILL

Squat Stance:

  1. Thumbs on outside of shoulders
  2. Match feet with thumbs
  3. Hands on hips
  4. Hips back
  5. Arms straight in front of body, lock thumbs together at eye level
  6. Wiggle the toes

Squat / Sprint Drill

WORKOUT of the DAY (WOD)

3x:

10 – 15 Squats

10 – 15 Broad Jumps

FOCUS / SKILL II

Handstand Practice

GAMES

Bear Crawl vs. Leap Frog Relay

Medicine Ball Newcomb

EXTRA CREDIT

2x: 30 second V-sit holds

10 Burpees

COOL DOWN & REVIEW

What was your favorite exercise or activity today?  Why?

Tuesday, June 15, 2010

WARM-UP (WU)

Pull-Up practice

4 rounds:

Tabata Air Squats 20 seconds work / 10 seconds rest

FOCUS / SKILL

The Plank:

1. Top position of the push-up

2. Arms straight, elbows locked

3. Toes on floor

4. Back and legs straight and stiff

The Push-up:

  1. From a plank position, lower the rigid body down to the floor touching chest and thighs to the ground surface.
  2. From the ‘deck’ position, raise the rigid body up in a uniform motion until arms are locked out and the body has returned to a plank position.

WORKOUT of the DAY (WOD)

3x:

10 / 15 Box / Tire Jumps

10 / 15 Push-ups

FOCUS / SKILL II

Review the push-up.  Practice together.

GAMES

Roving Plank vs. Leap Frog Relay

Plank Wrestling

EXTRA CREDIT

Pull-Up bar L-sit holds

Ring stiff-arm holds

COOL DOWN & REVIEW

List the exercises and skills practiced and performed today.

Review the plank and the push-up.

Thursday, June 10, 2010

Start position for the press

Finish position for the press

BLASTFit Kids wishes Gabe a Happy Birthday!


WARM-UP (WU)

2x:

30 seconds tuck jumps => 30 second plank pose hold => 30 second kick-out plank pose hold => skip 50 meters

FOCUS / SKILL

The Press:

Start-

  1. Feet together, knees bent.
  2. Hold your body tight and upright.
  3. Point your elbows at my knees.
  4. Hold the bar outside your legs
  5. Look at me.

Bar Path-

  1. Pretend you are holding up the sky.  Now press up the sky.

Finish –

  1. Stand up straight.
  2. Active shoulders like hanging from a pull-up bar
  3. “Hit my hand.”

Perform the stomp and press drill.

WORKOUT of the DAY (WOD)

AMRAP 7 minutes:

5 Burpees

100-Meter Run

FOCUS / SKILL

Demonstrate the press.  Practice together.

Have one or two students demonstrate the push press

GAMES

Snake In The Grass

Squat Shootout

EXTRA CREDIT

10 Air Squats

10 Angry Gorilla Deadlifts

COOL DOWN & REVIEW

Burpee demonstration

Review the press.

Burpees!

Recording rounds on the whiteboard

More burpees!

Tuesday, June 8, 2010

More photos available to see on the PHOTOS page.

WARM-UP (WU)

2x:

Crab Walk 25 meters (41 feet) or 50 meters (82 feet) => 10/20 Sit-Ups => Row on Row Machine for 1:00

FOCUS / SKILL

Angry Gorilla:

  1. Squat in sitting position
  2. Hands and arms hang down
  3. Chest lifted and out
  4. Curve back, lift hips

WORKOUT of the DAY (WOD)

15-12-9:

Deadlift an object

Jumping Pull-ups

FOCUS / SKILL

Practice deadlifting a pvc bar or a weight bar

GAMES

Angry Gorilla Conga Line

Dragon Tails Tag

EXTRA CREDIT

15 / 25 Tire Jumps

30 second Plank Position Hold

COOL DOWN & REVIEW

Leg Stretches

Deadlift / Angry Gorilla review

Q & A

Thursday, June 3, 2010


WARM-UP (WU)

2x:

Bear Crawl 25 meters (41 feet) or 50 meters (82 feet) => 10/20 Squats => 5/10 toes to bar

FOCUS / SKILL

The Pull-Up:

  1. Present regular pull-up and kipping pull-up
  2. Explore beginner pull-up progressions such as ring pull-ups, ring body rows, and jumping pull-ups
  3. Practice together doing floor kipping pull-up exercise: floor balance on belly button only (Superman hold) to floor balance on back only.  Reverse and repeat.

WORKOUT of the DAY (WOD)

3 rounds:

200 meters (328 feet)

10 beginner pull-ups

5 squats

FOCUS / SKILL

Allow for more time to practice beginner pull-ups on bars if students are interested

GAMES

Squat Shootout

Extreme Kickball

EXTRA CREDIT

5/10 Burpees

30 second L-sit hold

COOL DOWN & REVIEW

Body Stretches

Pull-Up discussion