ISSUE Forty Four Forging the Future of Fitness ... - CrossFit Brand X

ISSUE Forty Four Forging the Future of Fitness July 15th 2009 

Dryland Training and Swim Results 

Brian Nabeta 

CFK Arden Hills Swim 

CrossFit Kids at The Walker School 

The Death of the Three Sport Athlete 

Dr. Darrell White 

To Smoothie or not to Smoothie ? 

Skip Chase 

Mt Baker CFK 

Mmmm Good Meals 

Healthy Child Friendly Recipes 

Michele Vieux 

CrossFit Kids Invictus 

Marketing Junk Food To Kids: 

What every parent should know 

Cyndi Rodi CFK HQ 

Girls and Heroes 

“Rolling Randy” 

Coach Jeff Martin CFK HQ 

CrossFit KidsTM Magazine Issue #44 July 2009

Content specifically 

directed to Teen and Pre 

Teen Athletes is marked 

T 

Volume 4 Issue #44 

July 15th 2009 

Building Blocks 

Page 20 


Page 19 

A CrossFit Kids PreSchool Class 

“Rolling Randy” 

T 

A CrossFit Kids Class 

An Advanced CFK Class 

PreTeen/Teen 

Coach Jeff Martin CFK HQ 

T 

Kids Kettlebell WOD 

Davie Easton 

CrossFit Central Scotland 

Page 3 

Dryland Training and Swim 

Results 

Brian Nabeta 


Page 14 

Marketing Junk Food to 

Kids 

What every parent should know 

Page 6 

Footie Workout 

Karl Steadman and Mark Beck 

CrossFit Manchester 

“Kaka” and “Gattuso” 

Page 24 

Cyndi Rodi 

CFK HQ 

Mmmm Good Meals 

Healthy Child Friendly Recipes 

Page 12 

Michele Vieux 

Focus on CrossFit 

Page 26 

CrossFit Invictus 

Kids Community 

T 

Cami goes to Nationals 

and 

David of CFK Scottsdale 

Rowing WOD’s 

Chris Kemp 

CrossFit North East England 

Page 27 

3 CFK Summer Workouts 

Coach Jeff Martin 

Page 23 

To Smoothie or not to 

Smoothie ? 

Page 4 

Games this Month 

Plank Wars 

Page 25 

Skip Chase 

Mt Baker CFK 

Sean McCue of Fremont High School 

Deal or No Deal 

Kent & Melissa Wilson and Hunter of 

CFK Corona 

Teen Challenge 

Keegan Lee Martin 

Max Rep Back Squat 

Page 26 

T 

On The Cover: 

CrossFit Kids at 

The Walker School ( Marietta, Georgia) 

Training with Brandon Phillips 

Varsity Wrestling Coach, MS Head Wrestling Coach, 

FCA Huddle Leader 

http://www.thewalkerschool.org/pages/athletics/us_wrestling.htm 

The Death of the Three 

Sport Athlete 

Dr Darrell White 

Reprinted from his blog 

Page 16 

2 CrossFit KidsTM Magazine Issue #44 July 2009 2

Kids Kettlebell Workout 

Courtesy CrossFit Central Scotland 

Davie Easton 

As always use an appropriate weight of kettlebell for your child. If you haven't 

got a kettlebell a dumb bell will do. 

WOD# 1 

As many rounds as possible in - 

Big Dawgs 15 mins 

Pack 12 mins 

Puppies 8 mins 

Young CFK Easton From CFCS 

5 Burpees 

7 Single leg hops 

12 KB swings 

WOD# 2 

Broad jump 20M and count how many jumps it takes. 

Do that many reps for 3 rounds of 

Kettlebell swing 

Box jump 

Kettlebell SDHP 

Squat 

WOD# 3 

For time - 

Big Dawgs - 3 rounds 

Pack - 2 rounds 

Puppies - 1 round 

Carry your favorite KB for 100M, suitcase walk. 

do 20 swings 

Carry it back 100M over head walk 

do 20 squats 

You can change hands while carrying your favorite kettlebell, 

just don't put it down!! 

Davie Easton operates CrossFit Central 

Scotland - http://www.crossfitcs.com - a 

small garage affiliate based in Motherwell, 

Scotland. He is an avid CrossFitter that has 

been drinking the Kool-aid since 2004. A 

father of 2 boys, he is happy to fuel the 

interest his boys are already displaying for 

fitness. Davie is a Level 2 CrossFit Instructor, 

and is also a kettlebell instructor with 

the U.K.K.A (United Kingdom Kettlebell 

Association http://www.ukka.org ) He was 

the 2007 U.K.K.A British Kettlebell Champion 

in 2007. If you have any questions 

regarding kettlebells, he can be emailed at 

crossfitcs@gmail.com 



Skip Chase 

I am often invited to various health/wellness fairs. A few weeks ago I was invited to attend a wellness fair for a local 

large corporation. Many vendors attended. Insurance companies, a chiropractor, a nutritionist, an employee's benefit 

company and many others. Skagit Valley Hospital had a very nice display and they were providing health screenings 

to include body fat, hydration and BMI testing. 

To my surprise one of the vendors at a health and wellness fair was a 'fruit smoothie' 

company, Jamba Juice. Yes, I was surprised. However, for those who have never 

read the nutritional facts, it was no surprise. Pictured to the left is the table of Jamba 

Juice samples. This table was the most popular attraction. Most of the day there was 

a waiting line of attendees waiting for their sample of "the world's freshest, most fruitfilling 

experience.' (as written in the JJ brochure) The image presented by JJ is that of 

a healthy product. After all, it's just fruit! Fruit is healthy, right? 

Let's look inside the brochure. More 'marketing.' "At Jamba Juice we're 100% committed to you, your health and 

happiness." There is a lot more 'marketing' but I want to get to the truth. (or more non-truth) On the second page 

of the multi-folded brochure they begin to list their 'All Fruit' drinks. The brochure also reads, 'No sugar added.' (the 

late 'hype phrase' on many products) The first drink listed is a "Strawberry Whirl" with 3.5 fruit servings. 

Hmmmmm....they do not define a SERVING. What is a serving? 

Now, I look to the nutritional facts. The Strawberry Whirl (and most of their drinks) come in two to three sizes. 

Twelve (12oz.), Sixteen (16oz.), Original (24oz) and Power (32oz). The Strawberry Whirl Twelve has 59g of carbs 

(SUGAR), the Original size has 85g and the Power size has 103g! What does that mean? 

Are you ready...the Twelve has 14.75 teaspoons of sugar; the Original has 21.25 teaspoons of sugar and the 

Power size has 25.75 teaspoon of sugar! It gets far worse...their 'Strawberry Surf Rider' Power size has 

149g or 37 teaspoons of sugar!!!! 

One cup of strawberries (approximately 6-7 large strawberries) equals 9g of carbohydrates. How many strawberries 

do they squish to make a serving???? This is NUTS!!!! 

Jamba Juice is more than aware that the average American is addicted to sugar. They also realize that the average 

American is NOT aware that sugar and carbs are what is making us FAT!!!! 

Starbucks and Jack in the Box are also learning from the success of Jamba Juice. Last year Starbucks introduced 

their new smoothie called 'Vivanno' and were handing out samples for the month to give us that free dose of sugar 

so we would want more (in an effort to increase the profits they lost on coffee due to the economy and competition 

from McDonald's coffee). The Vivanno has 44-47g of carbs or 11-11.75 teaspoons of sugar. 

Jack in the Box is in the middle of their multi-million dollar advertising campaign to introduce their new 'smoothie.' 

(TV ads with a 'menopausal woman' who gets 'relief' from her hot-flashes with the new Continued on…..page 5 



Skip Chase 

(continued from...page 4) 

smoothie. In case you can figure it out the target market is women. And when you pull up to the drive-up window 

with a van filled with kids, they will be screaming for their dose of junk as well) Their smoothies have between 108- 

114g of carbs!!! 27-28.5 TEASPOONS OF SUGAR!!!! 

I love smoothies....I am addicted to sugar...but since I began reading 

nutritional information, and after learning from CrossFit and Dr. Sears 

(www.zonediet.com) and the truth about what is making us fat and 

unhealthy, I stopped drinking them. I sat next to those samples for 4 

hours. Yes, I was tempted, but I kept repeating to myself POI- 

SON,POISON,POISON! I did not give in to my temptations. I love 

VICTORY and being at my high school body weight!! 

You can do the same thing. Stop buying them. Change the paradigm... 

give your children a healthy chance and stop 

buying them for your kids. 

PLEASE!!! 

Oh yeah, the above picture on the right....that was a table with veggies and cheese....nobody there....no line! What 

the heck is going on...when will we change? When will we learn? YOU start today! 

Skip Chase and his wife, Rhonda own and operate Mt. Baker CrossFit in Mount Vernon, WA, and CrossFit 

Whidbey Island in Oak Harbor, WA. Skip is a Guinness World Records Member, CrossFit Certified Trainer, 

CrossFit Certified Kettlebell Instructor, CrossFit Olympic Weightlifting Certified, USAW Sport Performance 

Coach, AKC Kettlebell Lifting Coach, WKC Master Trainer and Commando Krav Maga Level 3 Instructor. During 

the past several years Skip has traveled to various schools throughout the country speaking to students about 

fitness and nutrition. 


Marketing Junk Food to Kids: What every parent should know 

Cyndi Rodi 

Advertisers and marketers recognize the consumer power of kids. The loyal patronage of our 

children and teens is imperative to the future of corporations. They work diligently to turn the younger generations 

into habitual buyers through clever advertising and marketing tactics. Unfortunately, what they peddle is often not 

created with our children’s health in mind. Food and drink corporations pull out all the stops to convince our kids to 

purchase the products they offer, and those purchases can contribute to poor health. It is important that we understand 

the power of advertising to influence our kids so that we can effectively equip them with the tools they require 

to counter this barrage of marketing manipulation. 

Your Kids are Targets 

Food and drink marketers want your kids. They are one of the most important demographics to marketers today. 

Billion of dollars are spent each year to convince your kids, or to convince your kids to convince you, that they must 

have this or that product. 

Consumer research companies have documented the influence of kids on market trends. Actual numbers vary per 

survey, but estimates of direct and indirect spending by children and teens are consistently in the billions. Aggressive 

techniques are employed toward these coveted consumers, and the battle for their loyalty rages among companies 

who see them as the “bottom line” both now and in the future. If you have any doubt that your kids are being 

actively targeted, consider the following: 

In 2007, Reuters issued a 120 page “Business Insights” publication entitled “Marketing Food and Drinks to Kids: Effective 

Marketing and Innovation Strategies to 2007.” Some of the more interesting sections include Chapter 2 which 

offers 25 pages discussing “Kids as Consumers,” Chapter 5 which includes 20 pages of case studies related to kids 

and marketing, and Chapter 6 entitled “Kids as influences on the purchasing decision.” It is important to note that in 

over 100 pages of text, there are only 2 pages tucked away in one of the final chapters that are devoted to “Ethical 

marketing and legislation.” 

Another expert in the field of marketing offers her services to businesses who want to capture the “future market,” 

that is, kids. She says, “There are only two ways to get new customers: Steal them from someone else, or grow your 

own. Let’s get started growing your customers.” She offers statistics to enamor clients with the potential fiscal benefits 

of marketing to children from the youngest ages. These include: 

• The median age of the first store visit for a child is 2 months old 

• By 18 months, children are able to recognize products and their packaging 

• By 24 months, children learn that gesturing, pointing and requesting can gain them rewards 

• Children 4-12 years of age make approximately 15 purchase requests per store visit 

• Supermarkets are listed in the top 3 favorite stores among children 2-12 years of age 

• Kids spent 35.6 billion dollars (of their own money) in 2007 

• Kids influenced $188 billion of parental spending in 2007 

• Kids influenced $110 billion of food and beverage purchases in 2007 

Continued on…..page 7 




Cyndi Rodi 

This woman has done her homework. Her presentation is user friendly and implies the promise of product success 

and longevity. She recognizes the powerful effects of consumerism on our babies and children, including their abilities 

to influence parental purchases. Clearly, her plan is to hook them early in order to create a future client base for 

her customers. 

A certain marketing company deals solely with the relationship of kids to the food and drink industry. Kids Food 

Trends publishes a magazine “designed to help [companies] develop and market more successfully to the $30 billion 

children’s food and beverage market.” For just $199 per year, companies can receive ten issues devoted to 

“children’s food and beverage products, market statistics and lifestyle trends.” Potential clients can even download a 

free sample of an article that recently graced the pages of their informative periodical. The tag line reads: 

“Functional Chocolate?” The once prevalent belief that something so good cannot be good for you has 

given way to a more balanced picture of chocolate and cocoa products and their connection to health and 

nutrition. 

I’m not one to deny science; in fact I love it, but let’s put it in its proper context. Marketing chocolate as a nutritious 

and healthy product for kids is irresponsible since its consumption is primarily combined with the consumption of 

massive amounts of sugar. Given our recent discussion of sugar, do we really want to teach our children that chocolate 

is good for them? 

Kids Matter as Consumers 

Kids are important consumers. Not only do they have their own money to spend, they 

have the ability to influence the spending habits of their parents. Economists speculate 

that smaller family size, dual incomes, even guilt over lack of time spent, have made 

parents more willing to spend money on their children. Regardless of the reasons, kids 

have the ability to drive the market. 

Kids these days have their own purchasing power like no other generation before them. Shopping has long been a 

social event for kids. What’s changed is the disposable income in their wallets. They make their own choices based 

on what they perceive to be appropriate to maintain their lifestyles, reputations and happiness. 

Kids have what marketing experts term “pester power.” Children and teens today are engaged in the discussion and 

decision-making processes within the family. Their opinions are vocal and strong. With this voice comes the power 

to influence purchase decisions. For this reason, marketers have shifted their focus from the parents to their children. 

One advertising executive is quoted as saying, “We’re relying on the kid to pester the mom to buy the product, 

rather than going straight to mom.” 

Advertisers understand that pestering is a powerful force and have devised clever ways to ramp up the pestering. 

The Media Awareness Network points to the 2001 marketing industry book, Kidfluence. According to their summary, 

pestering and nagging have been divided into two categories, “persistence” and “importance.” Persistence nagging 

is a plea repeated over and over again. Persistence nagging is less effective than 

“the more sophisticated importance nagging. This latter method appeals to parents’ desire to provide the best for 

their children, and plays on any guilt they may have…” How many of us must admit they Continued on…..page 8 




Cyndi Rodi 

have us pegged? Have you ever been worn down by incessant pleas or, more importantly, allowed feelings of guilt 

to prompt you to offer a hesitant “yes?” Advertisers have spared no expense to delve into the family psyche, and our 

children have become their favorite subjects. 

Marketing techniques aimed at our children are never random. The Center for Science in the Public Interest (CSPI) 

has stated that “food marketing aimed at kids undermines parental authority…as food marketers seek new ways of 

bypassing parents and directly influencing kids’ food choices.” Fast food restaurants and manufacturers are employing 

tactics recommended by savvy consultants who understand how to appeal to our kids. This is not guess work. 

Professional analysts and even psychologists have been called in to help these companies manipulate the market. 

“Parents are outgunned by food companies and the toys, cartoons characters, celebrities, and psychological munition 

that food marketers have at their disposal.” The techniques they use are effective and lasting. 

What Can We Do? 

Voluntary marketing guidelines have slowly begun to surface. Since 2005, 

when the National Academies of Science “suggested a link between the marketing 

of foods high in sugar, fat and/or sodium and the rise in childhood obesity,” 

companies have been called upon to change their approach toward children. 

Voluntary restrictions on advertising have been adopted by companies 

such as Kraft, Kellogg, Coca-Cola and Pepsi-Cola who promised to improve the 

nutritional value of kids’ products and to stop marketing them to children less 

than 12 years of age. Yet, the changes are not enough. For example, a 2008 

study published in the Journal of the American Dietetic Association concluded that children’s cereals still “have little 

of the nutrients that we want to increase in their diets, and too much of those things we’re trying to limit.” The obesity 

rate keeps climbing, and our children are exhibiting more and more symptoms of diet-related diseases. 

The most effective thing we can do to battle this onslaught is to educate our families. Determine the ways in which 

our kids are being influenced, and help our kids understand the insidious nature of advertising. “Becoming aware of 

some of the most obtrusive methods junk food marketers use can help you protect your children from these unhealthy 

messages.” 

Athletes and Celebrities as Spokespersons 

We live in a society that worships celebrity. Is it any wonder corporations pay hefty paychecks to high profile individuals 

for endorsing their products? Studies have shown advertising is capable of producing subliminal messages 

that imply that the use of the product will allow the consumer to enjoy similar circumstances to the individual in the 

ad. Our kids want the product because they want to have the life and luxury of the celebrity. Even if you don’t buy 

into the subliminal aspect, our kids see these individuals as role models. Their commercial endorsements can serve 

to normalize and justify questionable claims and/or choices. One good example, the Chicago Cub’s homerun hitter 

Sammy Sosa offered the secret to his success in a cola commercial in which he stated, “For the past three seasons, 

Slammin’ Sammy has been powered by Pepsi.” Take away message…I’m successful because I drink Pepsi. It is 

difficult to overestimate the power of celebrity endorsements. Our kids need to learn to filter advertising messages 

through a more stringent lens, rather than taking the statements of a celebrity at face value. 

Mascots 





Cyndi Rodi 

Marketing companies use mascots as a way to interact with the masses. Ronald McDonald, Tony the Tiger, Chester 

Cheetah, the M&M’s characters, these are all examples of corporations using an animated or costumed character to 

connect with consumers. Marketing Deviant, a marketing business strategies company, offers the following recommendation 

with regard to using a mascot. “It is in fact a great way to gain more customers by using a mascot as a 

medium for physical and psychological interaction with people.” Similar to the celebrity endorsement, putting a face 

to the product creates easy identification. Ronald, Tony, Chester, and the M&M’s guys, become the reason we 

reach for the product. We need to help our kids recognize the impact these images have on their purchasing decisions 

and, instead, teach them to base their spending on the worth of the product. 

Cartoon Commercials 

There is never a better time to push a product on children than during the cartoon 

hour, which with the arrival of cable television has become the cartoon 

week. According to CSPI, children view about 58 commercial messages per 

day from television alone, half of which are for food. Mercola reports that “90 

percent of food commercials aired during Saturday morning kids’ TV shows are 

for products of low nutritional value such as sugary cereals, candy and fast 

food.” This can lead to some unhealthy pairing within the brain. The pleasure of 

watching the animated show becomes associated with non-nutritious foods rather than healthier options. And, the 

desire to consume those non-nutritious foods becomes a response to viewing the cartoons. Neither is an optimal 

scenario. This is a loaded issue. First, how about spending less time in front of the TV? Second, start teaching your 

children early in life that commercials are merely movies, just like the cartoons. What they present is no more based 

in reality than the animated features they accompany. 

Product Placement 

This is simple enough but extremely clever. Check the location of junk cereals on grocery store shelves. They are 

perfectly situated to catch the eye of a child in a shopping cart or a toddler on foot. You can avoid this problem by 

staying out of the cereal aisle, but what about the candy bars that are available for a quick grab at the checkout 

stand? Ever wonder why the ice cream and frozen pizza are right next to the frozen vegetables? It’s not just due to 

freezer allocation. Millions of dollars have gone into the research that determines these product arrangements. The 

solution is simple, just don’t open the freezer door. Time spent in these aisles is a valuable opportunity to discuss 

proper eating habits and appropriate food choices with your children. 

Building Brand Name Loyalty 

This trend in marketing has made it easier for companies to engender product loyalty. Many corporations change 

“their primary focus from producing products to creating an image for their brand name.” Logo and mascot recognition, 

which can reportedly occur as early as six months of age, become something with which our kids identify. It 

becomes part of their identity. This ensures a “repeat customer” who wants, even believes he or she needs, the latest 

product bearing that logo. Help your kids not to get caught in this cycle. Teach them to shop wisely. Choose 

products that meet their needs without deference to labels. In the food world, sticking with non-processed foods will 

largely alleviate this concern. 

Buzz Marketing 

This marketing strategy finds its roots in the success of celebrity endorsement. They find Continued on…..page 10 




Cyndi Rodi 

the coolest person they can, the one who kids most want to emulate, and give them their product for free. Soon, 

they find their product becomes the most desired item on campus or in the neighborhood. 

It’s quite simple, inexpensive as advertising goes, and highly effective. This is also the 

premise behind those notorious gift bags that are offered to celebrities at various events. A 

photo of a celebrity using a product is millions of dollars worth of free advertising for the company. 

This spills over into commercial and print ads. Notice it is the attractive, the accomplished, the coolest individuals, 

who are enthusiastically consuming any product. In similar fashion, there is the age-old promise of popularity, such 

as the recent Sunny Delight and microwaveable snack food commercials that make it clear that “the kids” will all 

want to be at your house if your mom serves them up. The healthiest kids are those who rely on their intrinsic values 

rather than external indicators of worth, which are ever-changing. Talk to your kids about this manipulation of 

the truth. Help them get past the enticing message to the reality of the empty promise. 

The Internet 

This medium has become an integral part of youth culture. It is available to most 

kids in one way or another. The biggest problem with internet advertising is it is 

completely unregulated. Advertisers have carte blanche in reaching out to future 

customers, and our kids are their favorite subjects. Internet advertising is a growing 

market that has the added benefit of employing sophisticated technology to collect 

marketing research. Most major junk foods have their own promotional website. 

This isn’t the Kellogg mother site. We are talking about a separate website for each 

individual product where kids can learn more about their favorite snack food or 

drink. Careful monitoring of time spent on the internet should include an evaluation 

of the advertising to which your kids are being exposed. 

One especially effective way companies are reaching out to kids on these websites is through advergaming. These 

are games that contain some aspect of the product. For example, a candy quest in which players are able to earn 

game rewards/points for collecting the most candy. This helps kids further identify with the product and its mascots 

and creates a positive association between the “junk” and success. In one Kraft food game, “children’s ‘health’ is 

reset to ‘100 percent’ when kids acquire golden cookie jars on a journey to a Temple of the Golden Oreo.” There is 

simply no reason to allow your kids on these sites. If gaming is what they want, there are plenty of free educational 

websites that are equally as entertaining. 

Toys 

Toy aisles have become venues for pushing junk food. M&M’s action figures and plush dolls and McDonald’s Barbie 

(who comes with plastic French fries and burgers) are just a few examples of how marketers are bringing their products 

into our children’s play. This further desensitizes our children and raises their desire for unhealthy food choices. 

Don’t buy them. 

Commercialization in Education 

This may be the most heinous of all tactics that marketers employ. Pretending to be philan- 





Cyndi Rodi 

thropic and playing on the “we all want what’s best for the kids” theme is especially effective with educators and parents 

alike. Offering perks for purchase is a sure fire way to hook schools and families. Campbell’s offers a “Labels 

for Education” program in which soup labels can be redeemed for school supplies. The catch? It takes about $2,500 

worth of soup labels to purchase a single office item. Kraft offered schools in Canada “healthy eating” kits that 

helped to explain the Canadian Food Guide using Kraft products. Pizza Hut sponsors an annual reading program in 

which kids earn pizzas for pages read. Help your kids see the hypocrisy in these campaigns. Help them understand 

that not all rewards are worth the cost. Teach them how to pack healthy snacks for school days. Join the campaign 

to get vending machines off campuses and junk food out of school snack bars. 

The Bottom Line 

The ultimate responsibility for what our children experience in advertising is up to us. SCPI executive director Michael 

Jacobson cautions, “No parent would allow a door-to-door salesman to come into the house and spend a few 

unsupervised minutes with the kids, yet junk-food manufacturers have similar unfettered access to kids’ impressionable 

minds via advertising and marketing.” We can monitor their exposure, but we won’t always be there to protect 

them from the imagery that is promoting unhealthy choices. It is unrealistic to think we can completely protect them 

from the influence of marketing and advertising. Jacobson goes on to say, “Food manufacturers like to put all the 

blame on the parents, but these companies go right around parents’ backs, directly to kids—and sometimes directly 

to toddlers—with sales pitches for unhealthful food.” Discuss marketing and advertising manipulation with your kids. 

Point out the numerous ways in which they are being targeted by this multi-billion dollar industry. Train your kids to 

filter messages through a realistic point of view and to purchase products based on their actual value rather their 

“curb appeal.” And most importantly, be a good role model. 

Sources: Center for Science in the Public Interest. 222.cspinet.org/news/20031101.html. “CSPI Hits Marketing Junk Food to Kids,” November, 

2003. ; Center for Science in the Public Interest. www.cspinet.org/new/200501051.htl. “Guidelines for Marketing Food to Kids Proposed,” January, 

2005.’ Consumer International and International Obesity Task Force. “Food Politics,” 2003.; Consumer Reports Health Blog. 

Blogspot.consumerreports.org/health/2008/10/kids-cereal-mos.html. “Kids’ cereals: Most still have too much sugar.”; Kids Food Trends. 

www.kidsfoodtrends.com.; Longman, Ben. reutersbusinessinsights.com/ content/rbcg007t.pdf. Reuters Business Insights, “Marketing Food and 

Drinks to Kids: Effective Marketing and Innovation Strategies to 2007.”; Marketing Deviant. Marketingdeviant.com.; Media Awareness Network. 

www.media.awareness.ca/english/parents/marketing.marketers_target_kids.cfm “How Marketers Target Kids.”; Mercola, Joseph. “Four Ways 

Junk Food Marketing Targets Your Kids.”Articles.mercola.com/sites/articles/archive/2003/11/26/junk-food-marketing.aspx.; Stirnkorb, Patricia. 

Journey Stone Creations, “Marketing to Kids.” Writewordseditorial.com/list/marketing_presentation.pdf. 

Cyndi Rodi is a Level II Certified CrossFit Trainer, CrossFit Certified Olympic Weightlifting Trainer, 

CrossFit Certified Basic Barbell Trainer, Certified CrossFit Gymnastic Trainer, CrossFit Kids Programmer 

& Trainer, contributing writer for CFK Magazine, and is a Kenpo Karate student. She recently 

attended the CrossFit Science of Exercise and the CrossFit Nutrition Certifications. Her background 

includes working as an assistant with the UCLA-Camarillo Neuropsychiatric Institute Research Program 

and as a Behavioral Therapist, designing and implementing behavioral change programs 

for children with disabilities. She is an integral part of the CrossFit Kids HQ Staff. She has been a 

Homeschooling parent for 15 years. 


MMmm Good Meals— Healthy child friendly recipes 

Michele Vieux 

Portabella Pizzas 

4 large portabella mushrooms (with good lip around the outside to hold sauce) 

1 c. marinara sauce 

1 ½ lb. ground turkey or beef 

8 oz. fresh mozzarella cheese 

8 fresh basil leaves 

1t. garlic powder 

1t. oregano 

1t. thyme 

1T olive oil 

Salt & pepper 

Directions: 

Remove stems and gills from mushrooms with a spoon. Brush both sides with olive oil and bake on a sheet pan in 

350 degree oven for 5-10 minutes until they just start tosoften. Remove from oven. Cook ground meat with garlic 

powder, oregano, thyme, salt & pepper. Drain fat. Place ¼ c. marinara sauce into each mushroom & spread to the 

edges of the lip. Place 3 oz. ground meat on each mushroom and top with fresh basil slices & 2 oz. mozzarella. 

Bake at 350 degrees until cheese melts. 

Makes 4 servings at 1/2 –block carbs + 4 blocks protein (serve w/ salad & dressing of choice to round out meal) 

Easy summer dessert... 

Grilled Fruit 

Choose your favorite seasonal fruit. I like to use peaches, plums, pears, or nectarines. 

Quarter or halve your fruit of choice and remove any pits or seeds. 

Toss in a couple tablespoons of balsamic vinegar and let rest until you are finished 

cooking your meat & veggies. 

Place fruit on grill over medium-high heat until it begins to crisp and caramelize. 

Turn fruit to cook for about 3 minutes on each side. 

Remove to plate and cover while you enjoy your meat & veggies. The fruit will create its own delicious, juicy syrup. 

Serve up fruit with the syrup it created and sprinkle with nuts or coconut. If you have leftovers, 

use some the next day for breakfast. It is delicious cold too! 



MMmm Good Meals— Healthy child friendly recipes 


Michele Vieux 

This breakfast dish is great if you make it on the weekend and then slice it up for a quick and healthy reheat during 

the week. 

Frittata 

12 whole eggs, beaten 

6 oz. pre-cooked breakfast meat (Canadian bacon, turkey sausage, etc.) 

½ yellow onion, thinly sliced 

1 bell pepper, sliced 

1 clove garlic, minced 

Salt & pepper 

1T olive oil 

6 oz. cheese, shredded 

Directions: 

Preheat oven to broil. 

Sautee onions, garlic & bell peppers in oil in an oven proof sauce pan over medium heat until onions become translucent. 

Add cooked breakfast meat until meat warms through & begins to brown. Beat eggs w/ salt & pepper then 

add them to the pan. Stir egg mixture with a rubber spatula as if you were scrambling the eggs. 

When eggs are halfway set, stop stirring the mixture and let cook until steam rises from tiny holes in the mixture. 

Place pan in oven for 3-5 minutes until top begins to brown and the eggs are set. 

Remove from oven and sprinkle with cheese. Put back in oven until cheese melts. 

To remove from pan, cut around the outside edge with a knife or rubber spatula. Slip spatula under the egg patty 

(should look like a giant omelet) to loosen it from the bottom of the pan and slide out onto a plate. 

Use a knife or pizza cutter to slice into eight, 3 block (protein) slices. Top with salsa and guacamole & serve with a 

side of fruit. 

Michele Vieux created Mmmm Good Meals in March 2008, when looking for a career change 

after working in nonprofit marketing and fundraising for five years. The former Fundraising Officer 

became bored of sitting behind a desk and took a serious look at making one of her hobbies, 

cooking, a career. 

With the goal of quitting her desk job by the end of 2008, she began cooking Zone-friendly meals 

for three friends. Within two weeks, she had 20 people asking for the service and within a month, 

she made the decision to quit her job to take on Mmmm Good Meals full-time. 

In one year, Michele grew Mmmm Good Meals by adding four additional delivery locations, event 

catering services, hands-on cooking demonstrations, frozen meal options, complete daily meal 

packages, and over one hundred satisfied customers. 

In January 2009, Michele joined forces with friend and CrossFit Invictus owner, CJ Martin, to provide 

an integral piece—nutritious and tasty meals—to a facility that promotes overall health and 

wellness. At the recent 2009 CrossFit Games this past weekend, Michelle placed a respectable 

23rd in the individual women’s competition. 

Mmmm Good Meals now provides Paleo-Zone meals (with dairy) including breakfast, lunch, dinners, snacks, and "Invictus 

Shots" which are post-workout recovery shooters made from sweet potatoes. 


Dry land training and Swim Results 

Brian Nabeta 


Last Fall in the CFKM October 2008 Issue we featured an article from Brian Nabeta of CFK Arden Hills Swim 

about his goals for the team, programming and training. A follow up article was published in the February 2009 Issue, 

detailing the teams accomplishments to date. This is the third installment, it has been an amazing and productive 

year at Arden Hills. 

The school year has ended and all the swimmers are now gearing for summer 

State Championships, US Open, Long Course Junior Nationals and World Championship 

Trials. But, before we go any further we just got the results to our high school swim season that ended 

in the middle of May. Arden Hills had 7 swimmers attain All-American status for swimming and many of them multiple 

times in different events. 

With seven weeks from the Spring Jr. National meet in March I had my work cut out for me to put together a training 

program that would get them in the best shape possible going into the high school section championship meet. This 

would put the training of CrossFit and CrossFit/swim hybrid type of training to the test. Seven weeks is not a long 

time and with high school dual meets every week and SAT and ACT tests on the weekend there was not much time 

to waste. I had the swimmers doing CrossFit WODS 4x a week and very high intensity 

CrossFit swim workouts 3x a week with active recovery technique work on down days. Continued on…..page 15 


Dry land training and Swim Results 

Brian Nabeta (continued from...page 14) 


The swimmers worked very hard and the rewards in the end were awesome. It also has been interesting having my 

swimmers being recruited by colleges and having the coaches ask me what I do to train them. I go in depth of what 

we do, and the college coaches are amazed at the amount of dry land volume compared to swim volume that we 

do. 

CrossFit has been a great selling point and the results show success. 

HIGH SCHOOL SWIMMING ALL-AMERICANS: 

Nick Johnson 500 FR (1 st ), 200 FR (2 nd ), 400 FR Relay 

Automatic All American 

500 Freestyle time would put him in the top 16 male high school swimmers in the country. 

Katie Edwards 100 Breast (1 st -section record), 200 IM (2 nd ), 200 Med. Relay 

Automatic All American 

Michael Franz 

500 FR (2 nd ), 200 IM (3 rd ) Automatic All American 

Anji Shakya 

100 BK (1 st ) Automatic All American, 100 FR (5 th ) Honorable All American 

400 FR relay Honorable All American 

Cynthia Tsay 

100 BK (2 nd ), 50 FR (2 nd ) Automatic All American 

Sydney Johansen 

Blair Moody 

100 BK (3 rd ) Automatic All American, 200 Med Relay Honorable All American 

100 BK (4 th ) Honorable All American, 200 Med Relay Automatic All American 

Brian Nabeta Head US Swim Coach, Arden Hills Swimming 

CrossFit Kids Arden Hills 

Brian is in his 10 th year as the head coach of the US Swim Team at Arden Hills. He has over 30 years of swimming experience 

as both a swimmer and coach at the US level. He was a National Qualifier for many years in the Bay Area. Brian’s coaching 

experience includes stints at BYU, San Jose State University, and UC Berkeley. At UC Berkeley he worked under legendary 

coach, Nort Thornton for four years. He coached at the US l level for Blackhawk Country Club for five years. Before coming to 

Arden Hills, Brian was the head coach for the Berkeley Bears, where in less than four years he doubled the team in size and 

transformed the team as a whole from average age-groupers to National and International competitors earning college scholarships. 

Brian has coached swimmers of all levels, including Far Western Champions, Western Zone Champions, Junior National 

Champions, Senior National Finalist, International Qualifiers, National Jr. Team Members and Olympic Trials Qualifiers. 

He is a Level 1 Certified CrossFit Trainer and CrossFit Kids Trainer. 



Part I 


My younger son Lil’ Bingo, more universally 

known as Randy, is not going 

to play football this coming Fall. 

He suffered a concussion a couple of 

years ago as a freshman, and had another 

one this Spring playing lacrosse. His parents 

have decided that it’s too much of a health 

risk for him to take to play football this Fall. Unfortunately, but for a very good reason, Randy will therefore join the 

ranks of kids who are NOT Three-Sport high school athletes. I thought of this as I was reading my email and came 

across the following: 

Lacrosse Coach, in a wrap-up email to players and parents: “Make sure you take advantage of the July Lax camp 

list I sent last week.” 

Universal response from players and their parents: “OK! As long as they don’t conflict with football.” 

What? Wait! It’s July! The state rules say that football in Ohio can’t start until August 1st. Never mind lacrosse camp, 

what about summer jobs? Family vacations? Trips to visit potential colleges choices? Heck, what about marathon 

cloud Rorschach Test contests? 

I hate to go all “old school” and everything, but remember back in the day when it seemed like everyone played everything? 

You know, Lance Armstrong (the original) All-American Boy kind of thing? The boys played some combination 

of football, basketball, baseball, hockey, or track and the girls played field hockey, basketball and softball. There 

was always someone who snuck in a season of some individual sport, some tennis or golf or swimming. Soccer and 

lacrosse were niche sports that were only played in tiny regional or economic pockets, but even the soccer players 

and the lacrosse players played a couple of other sports, too. 

You remember those Three-Sport athletes, too, don’t you? It seems as if they weren’t just athletes. I remember being 

in class with kids who would graduate in the top 20 in high school who also seemed to be on every team in 

school. If you look around today they turned out to be some of the most successful adults you know. Heck, I think 

my Williams friend Paul Bossidy was All-State in Connecticut in football, basketball, AND baseball; my med school 

roommate Pat Spafford likewise in Upstate NY. 

What happened? Where did they go? Where are the Three-Sport athletes of today and why aren’t they playing three 

sports? 

The answer lies in the responses to the lacrosse coach’s email. In my (not so humble at all) opinion the problem lies 

not with the young athletes but with the coaches and parents of those athletes. I haven’t seen any evidence that the 

kids themselves are any different today than they were “back in the day.” Given their druthers I think today’s kids 

would choose to play a bunch of sports just like Paul and Pat and my sisters Tracey and Kerstin (both multiple sport 

All-Staters). No, the problem lies with coaches who insist that “their” athletes devote all of their efforts to that one 

and only sport, and it lies with the parents who lack the gumption to stand up to the coaches and say “NO!” 

Let me offer an example of how this works at the highest level of high school athletics. There is a Catholic boys’ 

school here in Cleveland that is noted for both its academic excellence and rigor, as well as for its sterling athletic 

record. This school, let’s call it St. Someone, is particularly famous for its longstanding football successes under a 

coach who has been there for 2+ decades; let’s call him Coach Win. Coach Win has been subtly and not so subtly 

telling his football players that they must play and train for football, and only football, all year Continued on…..page 17 




Part I (continued from...page 16) 

round. Young men are discouraged from playing basketball because it interferes with “voluntary” off-season weight 

training (at which attendance is taken and recorded). They are discouraged from playing baseball or lacrosse because 

everyone knows that most of Coach Win’s football starters run track (which he also happens to coach) in the 

Spring, even if most of them never go to any meets. 

Not a lot of Three-Sport athletes at St. Someone, as you might expect. This despite the fact that a huge percentage 

of the best jr. high athletes on one side of Cleveland forsake their public high schools specifically to play sports at 

St. Someone. Well, “so what?” you might say. He keeps winning; he must be doing something right. Who cares if 

the boys don’t play other sports? And how about all of those boys going on to play football in college on scholarships? 

Didn’t his way make that possible? 

Here’s the rub…he should be winning MORE. With all of the athletes who are drawn to St. Someone he actually 

hasn’t won enough. His “way” of subtle and not so subtle pressure on the boys to play and train for only football has 

actually DECREASED the pool of football players and has contributed to several sub-par seasons in which a mediocre 

regular season was followed by an early post-season exit. Four years ago the Cleveland Plain Dealer’s columnist 

(the major local paper has columnists for high school football!) lamented the premature demise of the St. Someone 

football season after the starting QB and running back went down with injuries. In a school where 150 boys 

went out for freshman football a lack of depth was given as the cause! Where were the back-ups? Despite a stated 

desire to continue playing multiple sports many of them felt forced to choose. When told that basketball practice or 

a baseball hitting drill were not adequate reasons for missing “voluntary” winter football workouts they chose to drop 

football. The following season injuries to a “thin” line resulted in another early playoff loss. Where were the backups? 

You guessed it. Playing their other sports despite a professed love and nostalgia for playing football. 

It’s not just happening at St. Someone, either. The lacrosse coach quoted above coaches Randy at Suburban High 

School which is most notable for its low student participation in sports, and it’s rather extraordinary mediocrity in all 

but the “tail that wags the dog” sport of soccer. Here, too, rather than reveling in the opportunity to have Three-Sport 

athletes on the football team ,the coaches behave in exactly the same manner as Coach Win at St. Someone. What 

about soccer at Suburban then, where Coach Kick has an equally long run of championship teams? Ah, that’s 

where the other half of the problem comes in– the athletes’ parents and all of those college athletic scholarships that 

supposedly are only going to go to the athletes who do it Coach Win’s or Coach Kick’s way. 

How many times have you talked to someone and asked them why Little Johnny or Little Janey is no longer playing 

whatever and heard something like this: “Well, we just think the only way Johnny is going to play at the next level is 

to concentrate on just this one sport now.”? No matter how old Little Johnny might be. As soon as there are tryouts 

for a sport, as soon as there is a travel team or developmental team, as soon as there is a coach who will say that 

“the chances are better” if the athlete only plays that sport the parents start to see college dollar signs. Heavens, 

some of them start to talk about pro sports! A good little lacrosse player at Suburban High School did NOT come out 

for the lacrosse team this year after Coach Kick suggested a local spring Premier soccer program. Funny thing, 

though…he failed to make the team and lost out on playing lacrosse, too. 




Part I 


You see, that’s the dirty little secret that Coach Kick and Coach Win never let on to. Most of these kids are not going 

to play their sport in college, at any level, with or without a scholarship. The odds against them are just too great. 

The kids who ARE going to play in college would have played even if they were on one or two or even three other 

teams. In fact, they may have been BETTER in their primary sport if they had continued to play other sports, acquiring 

additional athletic skills and avoiding over-use injuries and such. Let’s not even bother to talk about the (un-) 

likelihood of a pro career; the numbers are so small and the roadblocks so numerous that it is the height of folly to 

even mention making a living at a sport when discussing high school athletes. 

So, is it hopeless? Is the multi-sport high school athlete as extinct and little-lamented as the Dodo bird? Nah, of 

course not. It doesn’t have to be like this. The responsibility and the power rests in exactly the same place that harbors 

the problem: in the hands of the coaches and the parents. My brother Randall is raising a son who is a legitimate 

Div. I prospect in two sports, lacrosse and hockey. The longer he plays lacrosse the smaller the chance he has 

to play at “the next level” because of the prevailing coaching attitudes there, and yet he plays on. Why? Because 

he’s having a ball! Because his Dad (the best natural athlete I know, who is an ultra-competitive nut, by the way) 

thinks that’s just fine. Because both his lacrosse coach and his hockey coach find that multi-sport athletes tend to be 

great kids to coach. They seem to have learned a bunch of different ways to WIN! For whatever it’s worth my 

nephew is presently going over his Div. I lacrosse offers. 

I think my nephew’s coaches are somewhat rare, though. Too rare to depend on as the solution to this problem. The 

self-interest of having kids playing only one sport is simply too irresistible for them. No, in the end if we are going to 

save the Three-Sport high school athlete from extinction the effort is going to have to come from the parents. The 

parents of our young athletes are going to have to wake up the the fact that their true self-interest does NOT lie in 

creating a one-sport scholarship athlete because there is simply too much that is beyond the ability of any parent to 

do so. 

Parents need to wake up to the reality that it is their job to create this next generation’s Paul Bossidys and Pat Spaffords, 

the next Tracey Godins and Kerstin Winklers. Those 3-sport athletes tend to do pretty well on the playing 

fields of life. 

They tend to be winners. 

Darrell White is an eye surgeon in Cleveland. Married to his better 95% Beth, he is also father to "The Heir," "Lovely 

Daughter," and "Lil' Bingo," all Crossfitters at various times. Darrell is a Level I certified Crossfit trainer who was the coauthor 

of the Crossfit Strength Bias program. He is also known by a few as the author of "Sunday musings." He is featured 

on CrossFit Radio most recently as a commentator during the 2009 CrossFit Games. 

Darrell's only client is thankfully also being trained by Jeff Martin. Guy named "Bingo"... 




This feature includes video of some of our kids doing a CrossFit or CrossFit Kids Benchmark 

“Girls” or “Heroes” workout. 

This month we feature a variation of the 

Hero Workout “Randy” we call 

“Rolling Randy.” 

Big Dawgs: 

75 Power Snatches, 45-55# 

Every time you set the bar down do 5 forward rolls 

( or 3 front flips ) 

The Porch: 


Every time you set the bar down do 5 forward rolls. 

Pack: 



Puppies: 

35 Power Snatches, pvc-5# 


Our group was scaled as follows as age, form, capacity and intensity dictated. 

Keegan, 15 used 75# 

Marcos, 15 used 45# 

Alyssa, 15 used 45# 

Morgan, 14 used 45# 

Austin, 12 used 25# 

Matt, 13 used 25# 

Duncan, 11 used 25# 

Jack, 11 used 20# 

Justin, 10 used 10# 

Video Link Button 

www.brandxmartialarts.com/videos/rolingrandy.mov 

www.brandxmartialarts.com/videos/rolingrandy.wmv 


Building Blocks: A CrossFit Kids Advanced Class 

Pre Teen & Teen 


T 

Building Blocks: 

How to’s on building a CrossFit Kids Advanced Class: 

This months 30-45 minute class: 

Warm up 

3 rounds or 5 minutes 

Alligator crawl => 2 pull ups => pull over => 50 m sprint 

=> lateral shuffle => vault or jump hurdle 

Skill work 

muscle ups 

Workout 

Describe the workout. Explain the movements. Have the 

kids do a few reps of each. Make the necessary corrections. 

AMRAP in 12 Min 

3 muscle ups 

5 box jumps 

7 hang power snatch 

The workout should be individually tailored for the abilities 

and capacities of the kids in the class. Muscle up 

progressions can be used, box height and weight scaled 

Skill work 

muscle ups and handstand holds 

(repeating the skill work for the older kids seems to cement 

the skill/movement more quickly) 

Cooldown 

Stretching 


Building Blocks: A CrossFit Kids Class 


Building Blocks 

How to's on building a CrossFit Kids Class: 


Warm up 

Bear crawl soccer 

Skill work 

Stink bug and Plank 

Workout 

Describe the workout. Explain the movements. 

Have the kids do a few reps of 

each. Make necessary corrections. 

AMRAP in a Given time 

50 m run 

10 Jump over burpees 

5 Pull ups 

Time, box jump height and reps can be scaled. 

Game 

Build and move a fort 


Building Blocks: A CrossFit Kids PreSchool Class 

Coach Jeff Martin and Debbie Rakos 

Building Blocks: 

How to’s on building a CrossFit Preschool Class: 


Warm up/Concept development 

Agility Ladder Hops => Squat Stance => Lunge to Line 

Workout/Skill acquisition 

5-8 minutes of 

Throw ball through hoop 

3 Squats 

1 Skin the cat 

Game 

Swing over the lava pit 


3 CrossFit Kids 

Summer WOD’s 


WOD #1 

Mark two spots on wall one low and 

one chest high 

Big Dawgs 

5 rounds 

Run 100 M 

Kick ten "goals" to the low spot 

12 Burpees 

Throw ten soccer throws to the high 

spot 

12 Pull ups 

Pack 

3 rounds 

Run 50 M 

Kick ten goals to the low spot 

8 Burpees 


spot 

8 Beginner Pull ups 

WOD #2 

Big Dawgs: 

21-15-9 

Medicine Ball Clean/Wall Ball 

(14#) 

Pull Ups 

The Porch: 

15-12-9 

Medicine Ball Clean/Wall Ball 

(10#) 

Pull Ups 

Pack: 

15-12-9 

Medicine Ball Clean/Wall Ball (6- 

8#) 

Pull Ups (Beginner or Assisted 

okay) 

Puppies: 

15-12-9 

Wall Ball (4#) 

Pull Ups (Beginner or Assisted 

okay) 

WOD #3 

Big Dawgs: 

3 Rounds 

20 Sprawls 

20 Pull ups 

20 Deadlifts (55-65#) 

The Porch: 

3 Rounds 

20 Sprawls 

20 Pull ups 

20 Deadlifts (35-45#) 

Pack: 

3 Rounds 

15 Sprawls 

15 Pull ups (Beginner and Assisted 

okay) 

15 Kettlebell Deadlifts (15-25#) 

Puppies: 

3 Rounds 

15 Sprawls 

15 Pull ups (Beginner and Assisted 

okay) 

15 Kettlebell Deadlifts (5-10#) 

Puppies 

3 rounds 

Run 50 M 

Kick ten goals to the low spot 

8 Burpees 


spot 

8 Assisted Pull ups or Ring rows 

David deadlifts back in 2007 


The Footie Workout Courtesy of CrossFit Manchester 

http://www.CrossFitManchester.com 

T 

"Kaka" 

Everyone 

For time; 

200 squats then run one mile. 

"Gattuso" 

Run 400M 

30 deadlift 

Run 400M 

30 hang squat clean 

Run 400M 

30 push press 

Run 400M 

30 front squat 

Big Dawgs 

45-55# use same bar throughout 

Porch 

25-35# use same bar throughout 

Pack 

15#-20 use same bar throughout 

Puppies 

PVC-10# use same bar throughout 

Mark Beck 

Mark’s sporting background is in soccer, playing semi-professionally for over 10 

years. Mark found CrossFit in January 2004 and has trained himself, individual clients 

and classes using CrossFit principles ever since. He was the first of the UK 

community to venture to California for a Level I CrossFit Certification and has also 

become a USA Weightlifting Certified Club Coach under the tuition of Coach Mike 

Burgener. He is a qualified Personal Trainer in the UK and has additional qualifications 

in Concept 2 Rowing, Speed and Agility Training, Kettlebells, and Soccer 

Coaching. His commitment to CrossFit is profound and he wants to play a leading 

role in developing both elite fitness and the powerful sense of community and support 

which define CrossFit. Mark is the inventor of the Beck’s Burpee. 

Karl Steadman 

Hi, my name's Karl and I co-own CrossFit Manchester, England. I have been Cross- 

Fitting since 2005 and am a Level 2 instructor. I hold qualifications in diverse fields 

such as olympic weightlifting and pre-post natal care. My background is in athletics, 

but like most English lads, I have played football for many years! I hope you all enjoy 

the w/o! :) 


Games this Month 

Seam McCue 

Fremont High School 

Plank Wars 

This game is a fantastic way to practice holding the plank in a dynamic 

fashion. Two kids face each other holding the plank position. To start they 

reach out and clap their right hands, then left, then right again and begin. 

The object is to force your opponent to touch the ground with any body 

part other than their feet or hands. When this happens a player has been 

“dropped” and one point is scored. The two players restart immediately 

after one has been dropped. They do not need to clap hands before starting 

again. The goal is to score as many points as possible in 30 seconds. 

Contact may only be made with the hands and the opponent may only be 

touched on the elbow, forearm, wrist and hands. Players may move forward, 

back and side to side but they must maintain an active plank position. After a round of 30 second is complete 

have the kids find a new partner and go again. Depending on the kids, 30 seconds may not be long enough but in 

my experience the attention level drops off tremendously at this point due to fatigue or lesser ability. Plank Wars 

could also be used in a round robin tournament spread out over a couple of weeks of class. One or two rounds per 

class and at the end you can write on the white board the Plank Wars Reigning Champion. 

Visit http://fremontpe.blogspot.com/ for more of Sean’s great ideas, especially valuable for teachers. 

More Games... 

Kent & Melissa Wilson 

CFK Corona 

Deal or no Deal 

Hunter 

I challenged my kids to come up with a game,,,my favorite to date is "Deal or no 

deal." He (Hunter) took 10-12 cones, inside each is a sticky note, 5-6 with 10 burpees, 

25 air squats, 20 sit ups etc., the other half has the same exercises, but also 

says reverse. The cones are set up 1-2 hundred yards away, the kids pair up, run 

to the cones, pick one each and run back to the start. Once there they have to say 

deal, and look at their cone, read it and give the exercise to their partner unless it 

is reverse and then they have to do the exercise. Or they can say no deal, and do 

10 push ups. The kids had a blast!!! I told him to date it was the best game anyone 

had turned into me. He was pretty excited. 

Hunter and Sydney of CFK 

Corona, play deal or no deal 


CrossFit Kids Community 

Cami 

Certified CrossFit Kids Trainer Bridget Raach 

sent this note about one of her athletes, Cami. 

“Want to let you know that Cami qualified and competed in School Age Nationals in O. 

Lifting in GA. SHE WON! She is now the champ in girls 53k under 17yrs old. Whoo-hoo! 

She matched her training PR's so now has a competition total of 100kg (46kg snatch + 

54kg C/J).” 

Photos are courtesy 

TJPhotography 

David 

CrossFit Kids Scottsdale / CFK Trainer Luke Kayyem 

My name is David Tousley and I enjoy CrossFit Kids because I lose weight and 

get to play with my friends. My coach is also fun to play with. 

I have learned how to workout and have fun at the same time. I have accomplished 

learning how to make up workouts for myself and my goal for participating 

in CrossFit Kids is to lose seven pound before football season starts this year. 

Teen Challenge 

Keegan Lee Martin 

T 

Max Rep Back Squat with 65# 

Maintaining Good Form, 

Correct head and back position with squat depth below parallel 

Send pictures or video to mikki@crossfitkids.com 


Rowing Workouts 

courtesy Chris Kemp of CrossFit North East England 

T 

WOD #1 

Everyone is a big dawg for this one!! 

10 rounds of 20 strokes 

5 burpees 

10 squats 

Record total distance covered 

WOD #2 

Big Dawgs 

In 5 minutes row 500m once then 

in remaining time take 65- 95lb from the ground to overhead 

as many times as possible 

Photo Courtesy 

snakebight.com 

Rest 1 minute 

In 5 minutes row 500m once then in remaining time do as many muscle 

ups as possible 

Pack 

In 5 minutes row 500m once then in remaining time take 45 - 65lb from 

the ground to overhead as many times as possible 

Rest 1 minute 

In 5 minutes row 500m once then in remaining time do as many muscle 

up progressions as possible 

Chris Kemp Hi, I'm Kempie and I've 

been training in one form or another 

for over 15 years in my native Australia and here 

in the UK. For the last four 

I have been lucky enough to make a 

living out of bringing fitness to other 

people. In my search for more 

effective training methods I found 

CrossFit. After a year or so of testing it on 

myself and my clients I traveled 

to Santa Cruz in California for certification. A short 

time thereafter I became an 

Affiliate and opened 

CrossFit North East England 

http://www.crossfitnortheastengland.com. 

Puppies 

In 5 minutes row 200m once then in remaining time do as many wall ball shots (4-12lb) as possible 

Rest 1 minute 

In 5 minutes row 200m once then in remaining time do as many pull up progressions as possible 


Follow up to last months “Breakfast of Champions” Motivating change and School Program Statistics 

Dock Daniel of Madison County School District 

ddaniel@madison-schools.com 

From an email to CrossFit Kids : 

I wanted to send this to Dock, ...What an awesome job he is doing! 

I know this may seem pedantic, but it's significant, in my opinion. He didn't have a 13% increase in kids earning an 

award, he had an increase of over 100%! Yes, the increase from 12 to 25% is a difference of 13, but it means more 

than twice as many kids earned awards and this is born out by the number at the end of his article, which show an 

increase from 74 to 153. 

Awesome work by Dock and his kids! Keep it up! 

Just Back from the games and we ran across a great snack for paleo eaters. We tried both the coconut 

and chocolate versions—just like cookies. Both were VERY popular with our kids. Great as a 

snack but a gentle reminder to keep kids from over eating them– they are yummy ! 

( some agave sugars are included) http://paleotreats.com 

CrossFit Kids Magazine is an electronically distributed magazine (emailed e-zine) detailing fitness training and coaching with kids, 

pre-teens and teens in the CrossFit method. CrossFit Kids Magazine is directed to the CrossFit Community, coaches, teachers, 

homeschoolers, kids and parents who want to work out with their kids. Features may include monthly workouts, team training, sports 

conditioning, self defense information, and articles on related subjects. Focus skills, games, tips for the home gym and Affiliates are 

also often included. CrossFit Kids may also feature Affiliate Kids programs, and a child or teen in Focus on CrossFit Kids and Community. 

(Send your info, questions or comments to mikki@crossfitkids.com 

Go to www.CrossFitKids.com for a daily workout and don’t forget to post your times! 

For subscription information go to the CrossFit Kids store at www.CrossFitKids.com/index.php/store/ 

July 15th 2009 Issue 44 Contributors: 

Cyndi Rodi, Jeff Martin, Mikki Martin, Nichole DeHart, Debbie Rakos ( www.CrossFitBrandX.com and www.CrossFitKids.com ) 

Davie Easton ( www.CrossFitCS.com ) Chris Kemp ( www.CrossFitNorthEastEngland.com ) 

Karl Steadman and Mark Beck ( www.crossfitmanchester.com ) 


Skip Chase CrossFit Kids Mt. Baker http://www.mtbakercrossfit.blogspot.com/ 

Brian Nabeta CFK Arden Hills http://www.cfkahswim.typepad.com/ 

Michele Vieux CrossFit Kids Invictus http://www.crossfitinvictus.com 

David of CFK Scottsdale http://crossfitscottsdale.com/homeblog/ 

Keegan Lee Martin CrossFit Brand X http://www.crossfitbrandx.com 

Cami Independent CrossFitter 

Sean McCue Fremont High School http://fremontpe.blogspot.com/ 

Kent & Melissa Wilson and Hunter of CFK Corona http://www.crossfitsouthcorona.typepad.com/ 

Advisors: Lauren Glassman 

Editing: Cyndi Rodi Design: Mikki Lee Martin 

432 Maple Street Suites 1 & 2 Ramona, Ca. 92065 Phone: 760 788 8091 

www.CrossFitKids.com www.CrossFitBrandX.com 

Copyright 2009 CrossFit KidsTM All Rights Reserved

ISSUE Forty Four Forging the Future of Fitness ... - CrossFit Brand X

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