Moving on

MEH CrossFit Kids,
It is with a heavy heart that I'm posting this blog.  Yesterday, I was offered a job as the Athletic Director and Assistant Principal at Christiansburg High School with Montgomery County Public Schools in Virginia.  While I'm SUPER excited to go back to the Virginia Tech area, it is breaking my heart that I won't be able to work with you this year.

CrossFit Kids at MEH has been one of the most rewarding and inspirational experiences that I have ever been a part of.  Your are the reason I was excited to go to work every day and I'm going to miss you guys more than you will ever know.  I sent your parents an e-mail as well and gave them information about the CrossFit Kids programs near you.  Remember, the great thing about CrossFit is that you can do it anywhere, even if it's at your house.  You can use the following sites for WODs, or even make up your own.

CrossFit Kids Main Site
or
The Traveling WOD 


Because this job came up on such short notice (it's been four days since I submitted my application) and I have to find a place to live, my time is very limited.  I will be cleaning out my office this Sunday, and will be going to the Starbucks (by Famous Dave's) in town afterwards around 1.  If you have time to stop by, I'd love to see you before I go. 


Please keep in touch!  My e-mail address is Ms.M.Atkinson@gmail.com  Good Luck in EVERYTHING that you do.  I can't wait to hear from you!


-Megan Atkinson 

The 2012 CrossFit Games

CrossFit Games Opening Ceremonies

17 year old CF Games Competitor Colleen Maher

CrossFit Kids Varsity Invitational, Heat 1

CrossFit Kids Varsity Invitational, Heat 2

Watch the other events at The 2012 CrossFit Games

I hope you're all having a great summer!

Thursday, June 7, 2012

WOD

Burpees and Breakfast

4 min AMRAP
Burpees

Then we eat breakfast:)
Please wear a CrossFit shirt tomorrow if you have one, it can be the brain and crossbones or any CrossFit shirt
I'm taking care of the bacon, it's up to you to bring the rest.  Please comment on the blog, to let everyone know what you're going to bring.  We'll meet at the front desk and head up to Ms. Doolittle's room at 7:00

Tuesday, June 5, 2012

This is very last minute, but I just found out that an event I'm going to on Saturday allows CrossFit Kids to participate.  We are doing a fundraiser called CrossFit for Hope and all of the proceeds are going to St. Judes' a hospital that treats children suffering from cancer.  I'm attaching the link to the event happening in DC on this Saturday.  I will be working out at the 9AM event.  If you would like to participate, get your parents to sign you up for the 10:15 AM heat, and I will stay after my workout to coach you.  The workout will be as follows (this is not the workout for Tuesday)
“Hope”
Three rounds of:
Burpees
Power snatch
Box jump
Thrusters
Chest to bar Pull-ups
1 minute at each station with a 1 minute rest between rounds. Scaling options will be provided to include everything from: -Prescribed weight to PVC pipe. -Box jump heights available from 3"-24". -Bands for pullups and boxes for jumping pullups.
Mid-Atlantic CrossFit for Hope
CrossFit for Hope

You have to sign up at both sites.  The cost for the Mid-Atlantic Event is $12

This is not mandatory, its something you can do extra for fun.  Please wear your Brain and Crossbones shirt and e-mail me if you decide to attend.

WOD
1 round of Hope (one minute of each)
Burpees
Power Snatch
Box Jump
Thruster
Chest-to-bar Pull ups (you can substitute jumping pull ups or push ups)

Saturday, June 2, 2012

Next week will be the last week of morning CrossFit for the school year.  Think of something that we can do on Thursday to celebrate.  We'll go with the best idea.

On to the WOD

CrossFit Games Open WOD 12.1
7 minute AMRAP
Burpees

Post your number to the blog.

Thursday, May 31, 2012

WOD

Every minute on the minute for 10 minutes perform
3 Cleans
3 Box jumps

Wednesday, May 30, 2012

WOD

5 rounds for time

10 Burpees

10 Squats

10 Flutter Kicks (4 count)

Tuesday, May 29, 2012

Alternating Tabata
Push Ups
Box Jumps

Saturday, May 26, 2012

I will run an ADDITIONAL workout on Wednesday this week since there is SOL testing on that day.  If you are going to take advantage of this extra WOD, please respond to this post, so I know how many people are going to attend.

Tuesday and Thursday will still go on as usual.

 

Warm Up

25 jumping jacks

10 push ups

10 sit ups

10 squats

WOD

20 rounds for time

5 push ups

5 squats

5 sit ups

Thursday, May 22, 2012

Remember, the point of CrossFit  Kids is to improve brain function, so taking the morning off because you have an SOL goes against everything that we've been working for.  If you want to see proof of this, check my Twitter feed to the right of this post.  I've got plenty of articles that show how exercise improves brain function, attention span, as well as reducing stress and anxiety.  Starting with this one Preparing the brain for taking a test.

Sounds like the perfect test taking prep to me!

No Excuses!

Okay, on to the WOD

"Double Double"
As Many Rounds As Possible in 5:00
7 Double Jump Burpees
15 Double Unders

Post your workout times on the CrossFit Kids Facebook Page

Tuesday, May 22, 2012

Today's WOD is a partner workout. Partners stand 12-15 feet apart.
Partner A does 5 wall ball
Partner A and B throw the ball 5 times back and forth
Partner B does 5 wall ball
Both partners do 10 Double Unders (30 singles)

AMRAP in 8 Minutes

Saturday, May 17, 2011

Warm Up

2 rounds

25 jumping jacks

10 push ups

10 sit ups

10 squats

WOD

100 Burpees for time

Thursday, May 17, 2012

The Walking Dead
5 Rounds
5 Deadlifts,
15’ Handstand Walk

*If you can't do a handstand walk, substitute bear crawls

Tuesday, May 15, 2012

Skill Day.
Practice Double Unders

And at least one other skill of your choice.

Saturday, May 12, 2012

30- 20- 10 reps for time of:

Jumping Squats (jump at the top of your squat as high as you are able

then drop down to the bottom of your squat

Walking Lunges (count total steps)

Thursday, May 10, 2012

Two Rounds of the following

AMRAP 3 min
10 Push Ups
10 Sit Ups
10 Air Squats
* With 1 minute rest in between


MEH Students meet and hang out with Mid-Atlantic CrossFit 3rd place finisher, Gretchen Kittelberger.  Gretchen works out at CrossFit Reston and will be on ESPN this summer competing in the CrossFit Games. 

Tuesday, May 8, 2012

WOD

8 rounds

30 second Handstands (20 Handstand Kick Ups or 5 Wall Walks)

10 Push Ups

The 30 seconds is cumulative and on your honor, you'll count 1-Mississippi, 2-Mississippi, 3-Mississippi until you get to 30.  If you come down before the full 30 seconds, start where you left off.

Coach Karl Paoli explains how to kick up into a handstand.  His Gymnastics WOD YouTube videos GWOD/Naka Athletics are amazing and can help you with whatever level of handstand you are working on at the moment.

Thursday, May 3, 2012

Game Day!

In celebration of the CrossFit Games!!

Tuesday, May 1, 2012

For 2 Minutes, do the Max number you can of:
Push Ups
Sit Ups
Air Squats
* Take one minute break in between each exercise
2 minutes Push Ups- 1 minute break- 2 minutes Sit Ups- 1 minute break- 2 minutes Air Squats- 1 minute break
Remember- Chest to Deck on Push Ups, All the way back and all the way up (elbows to knees) for sit ups and keep your heels on the floor, and get low on your squats

Thursday, April 26, 2012

Tomorrow is the ABSOLUTE last day for Field Trip Permission Slip ($15) and/or T-Shirt Orders ($10).  

Skill Day
Come prepared to do work on one or more skills
Forward Rolls
Handstand Progressions
Double Unders
Cleans
Rope Climb

WOD
2 min Max Double Unders
If you don't have Double Unders, you will spend the 2 minutes trying to do them.

Field Trip Permission Slip Page

Tuesday, April 24, 2012

3 rounds for time
10 Dumbbell Thrusters, 5-8 pounds
20 Dumbbell lunges




Have you given me your T-Shirt Order form and/or Field Trip Permission Slip???

Saturday, April 21, 2012

WOD
75 Burpees for time

Permission slips AND T-shirt order forms need to be turned in by Wednesday of this week.  If you need a blank form see me on Monday!

Thursday, April19, 2012

GAME DAY!!!

Also, bring in Permission slips and T-Shirt forms.

Tuesday, April 17, 2012

AMRAP 6
20 Double Unders/ 60 Singles
20 Situps

*Sorry this is so late.
Bring in Field Trip permission slips
T-shirt order forms will be given out today!

Saturday, April 14, 2012

Warm Up:

2 rounds

25 jumping jacks

10 push ups

10 sit ups

10 squats

then samson stretch

WOD:

6 rounds

20 chair dips

20 squats

Mid Atlantic Regional Competition

For those of you that forgot to pick up a permission slip, or lost it between here and home:)

CrossFit Mid-Atlantic Regional Competition Permission Slip

Thursday, April 12, 2012

WOD
Partner WOD
AMRAP 6 minutes
5 Burpee Tire Flips
2 Fifty Foot Sprints (the width of the basketball court)
*Burpee tire flips are done as a team.  Partner A does their sprints while Partner B holds the plank position.  Then you switch- Partner B does his/her Sprints while Partner A holds the plank position.

Tuesday, April 10, 2012

WOD
"Karen"
150 Wall Balls for time

There is an 8 minute cap on this Workout.  Your score will be the time you finish, or how many Wall Balls you complete in 8 minutes

Saturday, April 7, 2012

WOD

10 Rounds For Time

10 Walking Lunges

10 Pushups

Standards- Your back knee must touch the ground for every walking lunge, chest must touch the floor on push ups.

Post time to the comments section

Thursday, April 5, 2012

Warm Up
Super Squat Sequence-  I showed you the beginning of this last week.  Here's the full Super Squat Sequence from KStar and his site Mobility WOD
Test your air squat, do the right leg, re-test your air squat, do the left leg, then re-test the Air Squat


WOD
6 rounds for reps
1 minute Air Squats
1 minute Sit ups (If you don't have an abmat, just roll up a towel so that you have something under your lumbar curve of your back)
*No rest in between, go straight from Squats to Sit-Ups and back again.
0-1:00 Squats
1:00-2:00- Sit Ups
2:00-3:00-Squats
3:00-4:00 Sit Ups
all the way to 12:00
Post your scores to the comments section.  You should have a total Air Squat Score and a total Sit-Up score.

Tuesday, April 3, 2012

Warm Up:

3 rounds

25 jumping jacks

10 push ups

10 sit ups

10 squats

then samson stretch- hold for 30 seconds each leg

WOD:

Death by Burpee

Complete one Burpee on the start of the first minute, 

Two Burpees on the second minute, 

Three Burpees on the third minute 

and so on until you can no longer complete the number within the minute.

Post the round you completed.  For example, if you fail on the 13th minute, your score would be 12.

Today's workout is from The Traveling WOD.  I'm loving their at home/on the go workouts. 

* It was inspired by an offhanded comment from one of the trainers (at at Level I Crossfit Certification).  So (the writer) Googled and found this description from CrossFit Southie in Boston.

Saturday, March 31, 2012

The weekend WOD is brought to you today by a great new site I found called The Traveling WOD.  This WOD was e-mailed to them by a guy named Michael P. who works out at CrossFit Calgary.

 

Warm Up:

2 rounds

25 jumping jacks

10 push ups

10 sit ups

10 squats

WOD:

20 minute AMRAP

5 burpees

10 sit ups

15 squats

Post the number of rounds to the comment section.  I hope everyone is having a great Spring Break so far.  I'll be posting a WOD for Tuesday and Thursday as well.

Thursday, March 29, 2012

Happy Birthday Mrs. Benedick and Ms. Blanchard!

WOD
Every minute on the minute, until I get tired

3 Hang Cleans
3 Box Jumps

It's T-Shirt TIIIIIIIIIIME!

                            Logo A                                                           Logo B
 


 Click on the link below to OFFICIALLY cast your vote on T-shirts. The questions are multiple choice and have an option to choose "other." That way, if you have a better idea, you can share it.  If you choose "other" please be as specific as possible.

Thanks!

Tuesday, March 27, 2012

WOD
3 Rounds for time
Run 200 M
15 Squats
15 Sit Ups

Some of you have been asking about making T-Shirts.  Here's my idea so far

I need to know...



Would you order a t-shirt if we offer them?


Which design do you like better? (If you don't like this design, you must have your own suggestion that you like better than this.)

What color should we get?

What slogan or phrase (if any) should we put on the back?


I haven't looked into prices or anything yet, but I wanted to get your feedback first.  Let me know what you think.  I may try to set up an online survey of sorts to let you weigh in.

Saturday, March 24, 2012

Weekend WOD!
Warm Up:
Find your maximum broad jump.  Mark the start and stop of your max with anything. (stuffed animals, notebooks, paper plates, etc)  Just make sure it's not breakable.
WOD
5 Rounds for time
5 Tuck Jumps
5 Squats
5 Broad Jumps

Remember to land softly on the jumps!

Thursday, March 22, 2012

Come ready to PLAY!  It's CF Game Day!

Thanks to everyone for signing up for the blog!

Tuesday, March 20, 2012

Thursday is going to be ALL GAMES, ALL THE TIME! Thanks everyone for signing up for the blog.

WOD
Jeremy
21-15-9
Over Head Squats
Burpees

Saturday, March 17, 2012

After several of you asked for weekend WODs, I'm going to try it out.  If you do this workout, please post your scores by commenting to this post.  If I have people participating in the weekend WOD, I'll keep this going.  This is one of the few workouts that you have done before, so I linked back to the post.  As long as you posted your score over winter break, you'll be able to see if you did better than in December.

Warm Up- Jump Rope for 3 minutes
WOD
100 Push Ups for time
Scale as needed- Regular, Wide Feet, or knees.  Every time you have to take a break, do 5 Squats.  Post your time and the number of squats to the comment section.

Click on the link below to compare your results with the last time you did this WOD
12272011

Sorry for the angry music, but the information is good.

Thursday, March 15, 2012

Happy St. Patrick's Day!!!

Don't forget to wear something GREEN!
Okay, so it's not St. Patrick's Day yet, but it's close enough.  Instead of our usual workout, we're going to have a party.  Join me Thursday morning at 7AM for green food and maybe some burpees.


I would love to have volunteers to bring in GREEN fruit for the group.  Any fruit works, as long as it is green.  Think green grapes, green apples, green pears, kiwi, olives....

If you are going to bring in fruit, please leave a comment on the blog, so people will know that it is taken.  If two people have signed up for a fruit, please bring something else.  You'll need to bring enough for about 15-20 people.

Thanks, and see you on Thursday!

Tuesday, March 13, 2012

WOD
"The Walking Dead"

5 Rounds for Time
5 Deadlifts
10’ Handstand Walk

* if you cannot handstand walk, please sub bear crawls

Your Coach is Famous!!!!!!

Okay, not really...
but I am on the CrossFit Main Site for Saturday's prescribed workout.  The video is mostly two athletes at our gym that are really strong.  The girl featured, is a senior in high school.  Some of you may remember the article I posted about her back in December.

The WOD consists of
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I scaled it to 93#, and didn't go nearly as fast as the two athletes featured in the video :) but if you watch, you'll see me in the background.


or you can go to www.crossfit.com and check out the CrossFit main site.

Have a great weekend!

-Coach A.

Thursday, March 8, 2012

WOD
2:00 Max Double Unders followed immediately by
3 Rounds
200 M Sprint
10 Overhead squats
15 Box jumps

This workout has two scores, one for max double Unders and the second for the 3 round triplet.

Tuesday, March 6, 2012

WOD
"Elizabeth"
21-15-9
Med Ball Cleans
Dips

Thursday, March 1, 2012

WOD
AMRAP until I get tired:
2 pistol squats/20 squats
4 double-unders/40 single-unders
6 Med Ball Cleans

Tuesday, February 28, 2012

YAY Burpees!!!

WOD
CrossFit Open Games WOD 12.1
7 minutes
As many burpees as possible.

See if you can beat my score of 74


Or at least beat my friend's score of 11

Thursday, February 23, 2012

Bring your Jump Rope!
WOD
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

If you are still working on
If you don't have double-unders, do 3x singles
150-120-90-60-30


This WOD is named for Annie Sakamoto, my CF Hero.  She's one of the original "Nasty Girls" along with Eva Twardokens and Nicole Carroll.  She won the 2011 Spirit of the Games Award at the CrossFit Games in California.

Tuesday, February 21, 2012

WOD
Diane
15-12-9
Deadlift
Handstand Push Ups

Some of you will be using kettlebells or dumbbells for the deadlift

What Is Holding You Back?

Handstands? Forward Rolls? Running? Math? Five paragraph essays?

Thursday, February 16, 2012

WOD
3 Rounds for time
200 M Run
5 Forward Rolls
10 Push Ups
20 Squats

* We will have Games Only day when one of the following things happens-

Everyone either-
1) becomes a member/starts following the Morning Exercise Club blog or Likes the Morning Exercise Club on Facebook
OR
2) Turns in their "I <3 CF because..." sheet
OR
3) 20 of you get your parents to start following the blog or Like us on Facebook


Get excited!  Here's the re-cap of 2011 the CrossFit Mid-Atlantic Competition.  It's at GM University again this year!!!

Tuesday, February 14, 2012

Happy Valentine's Day!!!
4 rounds for time

3 Handstand Push ups (scale as needed)
6 Push ups
12 Squats

Thursday, February 9, 2012

AMRAP 8 min

5 Push-ups
20' 
Bear crawl

15 Squats

 I saw this the other day, and liked the message.  See you in the morning!

Tuesday, February 7, 2012

 Bring your Jump Rope for this WOD 

As Many Rounds As Possible in 5:00

7 Burpees
15 Double Unders (30 singles)

HammerDown CrossFit

Some of you were asking about information where I work out.  Below is the link to my gym.  Kids classes there are at 10AM on Saturdays.  If you decide to come out and visit, get your parents to e-mail Todd, the owner at todd_katz@hotmail.com.

HammerDown Crossfit

If you have a Facebook account, like MEH Morning Exercise Club

Thursday, February 2, 2012

 Happy Groundhog Day!
WOD
3 Rounds For Time
5 Broad Jumps
10 Deadlifts 
15 Push ups

Tuesday, January 30, 2012

Three 3 minute rounds of:
3 Thrusters, 10-15#
5 Burpees
10 Squats
Rest exactly one minute between rounds

Thursday, January 25, 2012

NO Morning Exercise Club Today!

I have to set up for the Business in Education Meeting at MEH this morning, so I won't be available.  I'm posting a WOD for you to do on your own time.  Post your scores for each exercise to the blog.

For 2 Minutes, do the maximum number you can of:
Push Ups
Sit Ups
Air Squats
* Take one minute break in between each exercise
2 minutes Push Ups- 1 minute break- 2 minutes Sit Ups- 1 minute break- 2 minutes Air Squats- 1 minute break
Remember- Chest to Deck on Push Ups, All the way back and all the way up (elbows to knees) for sit ups and keep your heels on the floor, and get low on your squats

Tuesday, January23, 2012

**There will be NO Exercise club this Thursday.  I have a meeting in the morning, and will be setting up for that

Skill Day
Work on Double Unders for 5 minutes.
**Don't forget to bring your jump ropes.

CF Games Hopper

All of the games we play, will be placed into a hopper (think bingo) and drawn at random.  What ever comes out of the hopper, we play for 4 minutes.  Then another game is drawn.

Thursday, January 18, 2012

Today's WOD is a partner workout. Partners stand 12-15 feet apart.
Partner A, 5 Wall Ball
Partner A and B throw the ball 5 times back and forth
Partner B, 5 Wall Ball
Both partners do 10 Sit Ups

AMRAP in 8 minutes
Wall Ball 6#



Also, as promised, I've created the MEH Morning Exercise Facebook Page.  I posted the WOD and a link to this page.  If you can add it, let me know in the morning.

Tuesday, January 17, 2012

WOD
Tabata format- 5 Rounds of each exercise, 20 seconds of work, 10 seconds of rest.
1- Push Ups
2- Sit Ups
3- Air Squats

Post your number for each exercise to the comment section

What's your excuse?

Talk about motivation!!!

Thursday, January 12,2012

WOD AMRAP 7 Minutes
20 Walking Lunges
10 Push Ups
5 Front Squats

Tuesday, January 10, 2012

Skill Day
Work on footwork for Rope Climbs

Please watch the video.  I can demonstrate how I climb, but he does a much better job of explaining the other ways to set your feet on the rope.


*Coaches Note- We will be working on rope climbs next week.  On Tuesday, you're going to want to wear LONG pants and LONG socks to avoid rope burn. You could also wear long spandex (thinking running, skiing, etc.) with a pair of shorts over them.

Thursday, January 5, 2012

WOD
5 rounds for time
5 Box Jumps
5 Push Press


This video shows the three different ways to get weight over your head.  We will be doing the middle movement, the Push Press.  Just like most athletic movements, we're going to use powerful hip extension to move the weight overhead.



Coaches Note- We will be working on rope climbs next week.  On Tuesday, you're going to want to wear LONG pants and LONG socks to avoid rope burn. You could also wear long spandex (thinking running, skiing, etc.) with a pair of shorts over them.

Amazing CrossFit Young Lady

The following article is about a girl I'm proud to call a friend.  Darby Nelson is a senior in high school and goes to my gym.  I thought you'd like to hear about what CrossFit means to other kids.

Radical Hateloss Blog- Q&A with 17 year old CrossFitter: " Remember that at the end of the day, it’s not what others think about you, rather it’s how you hold and view yourself. " -Darby Nelson ...

Tuesday, January 3, 2012

Happy New Year WOD
Lets ring in the New Year!  Happy 2012
AMRAP 8 minutes
20 Squats
12 Push Ups

Chris Spealler teaches the squat