Friday 01.23.15

Dead Lifts: 5, 5, 5, 5, 5

10 min AMrAP (As Many reps As Possible)
Every min on the minute complete the following
2 Cleans (70% of 1RM)
4 KB swings
Max number of Box Jumps
Your score is the total number of BJ completed in the 10 one minute rounds.

Compare to 01.16.13

Post Comments and Work Completed.

A New Kids Class – CoreFlex

“When you’re done changing, you’re done.”

We’re making some changes to the Tank CrossFit Kids program in February to reflect the needs of our young athletes. As we approach our third year, it has occurred to me that the program has already transformed quite a bit since we started in May 2012. We started with a full range of classes for kids 3-17 years of age but quickly found that focusing on specific age ranges was much better for our young athletes. The attention span of 3 year-olds is vastly different from 7 year-olds, just as the needs and interests of 12 year-olds are different from young adults at 17. Having too many age ranges in one class “waters down” the programming and limits individualized attention for everyone. Now, we target our programming to smaller age ranges (only training children 10 and up) and base the classes on maturity and skill levels. So, based on this experience and observation of the Junior Varsity and Varsity classes, I’ve decided to make the following changes to the program beginning February 1st:

The Junior Varsity Class
The programming in the junior varsity class will be altered slightly to focus on fundamental skills, gymnastics, challenges, and shorter periods of barbell training. The schedule will change to one day per week (Fridays from 4:45-5:30pm), and the price will change to $40/month. Children in this group will be invited to move up to the Varsity class when they are ready.

A new class focusing on core strength and flexibility will be offered to youth, offering a combination of yoga poses, banded mobility stretches, and gymnastics skill work. As we get stronger, we have to actively work to keep our bodies healthy and mobile. Tight hamstrings limit our squat potential, and tight shoulders give us poor posture and back pain. The goal of this class is to encourage mindfulness in our training and teach the skills required to maintain a healthy body over our lifetime. We need to know how to prevent injuries in sport, and how to correct poor movement patterns that already exist.

This class is open to everyone, Tank youth members and non-Tank members alike. This class will be open to youth 10-17 years of age; we’re not worried about attention span differences in this class since working on our mindfulness and breathing are fundamental features of the class. ;)

Since this is the first month and we are trying a new schedule, CoreFlex is free to all in February!

Mondays 5:30-6:15pm (immediately following Lift Huron, 4:30-5:30pm), and
Every other Saturday from 11:00-11:45am (immediately following the Varsity CrossFit class from 10:15-11:00am).