Gravity Kids

2010-05-27T06:29:00.000-07:00

Gravity Kids are working on alot of different movements at the moment. We are seeing some great PR's on Deadlift as well as kids spending more time outside running.

Our Superstar Sydney is focussing on her Track and Field Team and is doing a fantastic job - we are all very proud of her.

Kids, make sure you let your trainer know if you want to improve, or work on a particular lift, let's focus on getting your technique to a higher level.

TRIATHALON - Don't forget the Issaquah Tri is on the first weekend in June - please let us know if you are planning on signing up.

You kids are all awesome and Ceci and I are so happy to work with all of you - you are Strong Kids!

Monday Gravity Kids

2010-04-12T08:53:00.000-07:00

Hey Kids, today is going to be lots of fun! This week we are focussing on your Gymnastics skills, so come prepared to be upside down, hanging off the rings and rolling around alot.

Be sure to keep track of how many Gravity Kids Points you have, let me know if you are ready to redeem a prize.

Warm Up:
Bear Crawl x 2 laps
Forward Rolls x 3
Broad Jumps x 2 laps
5 Handstands/Attempts
x 3 rounds

Workout:
Helen - 3 rounds for time:
400m run
Kettle Bell Swings x 21
Pull Ups x 12

Practice:
Handstands
Dips (rings and static bars)

Extra work:
2 x
Max hang for time
15 Toes to Bar
30 Situps

Strength work and fun games at the end. Hopefully the sun will be shining and we can get outside to play Capture the Flag!!!!

Wednesday - Workout

2010-04-01T11:39:00.001-07:00

Warm Up:

Tire Box Jumps/Set Ups x 12
Tire Dips x 12
Squats on Tire x 12
Rope Climb x 1
x 3 rounds

Work Out:

21, 15, 9
Turkish Get Ups with Dumbell
Kettle Bell Swings
Kettle Bell Deadlifts

Extra Work:

Relay Race.
Sprints - 2oom, 400m.

Spring!

2010-03-25T12:51:00.000-07:00

Kids, it's Spring and a great time to get outside and enjoy the sunshine!

Over the coming weeks we will focus on short sprints as well as longer runs. Wear your running shoes to class and be prepared to run fast.

This month you kids will be working on Kettle Bells, Pull Ups, Rope Climbs, Tire Flips and more!

Janes Gang Summer Camp - Gravity Janes will have a summer camp open to all members and their friends, for more info, talk to Kate or Dave or check out www.gravityjanes.com/janesgang/index.php.

Action Kids

2010-03-02T18:14:00.001-08:00

Baillee - trying her very best to lock out on a 3 second ring hold. Fantastic effort for her very first attempt.

Sophie - practicing her Hand Stand Push Ups. Taking a well deserved break!

Anneke - trying to master the freestanding Hand Stand! Looks like she's pretty close!

Sydney - working hard on her Kipping Pull Ups great swing Syd - not long now!

Great work kids.

Monday Gravity Kids

2010-03-01T15:55:00.001-08:00

Hey Kids. Well done all of you, for attempting and completing your goals. You guys did great. Everybody put in a huge effort and you are all awesome athletes. I am proud of every single one of you.

Next up - strength cycle. Choose a lift you love or hate and let's work on it. We'll see what your 1 rep max is 6-8 weeks from now. Should be fun!

Today's workout

Technical/Practice
Double Unders

Workout
AMRAP - 12 Mins of:-
Double Unders x 10
Wall Ball x 15
Ball Slams x 20

Fun Stuff
Team up in groups or pairs and complete:
2 x laps of Bear Crawls balancing an abmat on your back/butt - wherever!!! If it falls, then you and your team-mates have to do 10 situps (each).
2 x laps of the room without your feet hitting the floor - you can use sit up mats, whatever you like.- Penalty is 10 situps.
4 x laps of the room, carrying the 'man'. If he hits the deck, you drop and do 10 situps.

Have fun!

Wednesday Gravity Kids - Workout

2010-02-24T12:31:00.001-08:00

Warm Up:
Squats x 30
Push Ups x 30
Lunges x 30
Dot Drill x 30

Goals:
Work on your goals - 2nd last chance to do so. Saturday will be the last chance you get to complete all of your goals.

Workout:
Run 200m
Box Jumps on Tire (or box) x 20
Sumo Deadlift High Pull x 20
x 5 rounds

Have fun!

Saturday Gravity Kids

2010-02-14T16:08:00.001-08:00

Thanks to Brooke for leading the Kids Class on Saturday.

Warm up
Run 400m
Broad Jumps 20
DB Push Press 20
Lunges 20
Run 400m

Practice
Clean & Jerk

Goals
Work on Goals - final few weeks to achieve goals.

Workout
21, 15, 9, 6, 3
Clean & Jerk
Burpees

Do some relay races, piggy back each other, leap frog, hurdles.. have fun!

What a great looking bunch of Gravity Kids!

2010-02-14T15:45:00.000-08:00

As you can see, we have a very active group of kids at Gravity Janes. Some of kids are in action, including Sadie on the rope climb, Gillian going overhead, Dean on the ropes, and Gillian and Dean on the pull up bars. Keep up the great work kids. Thanks to Lara for providing the photos.

Wednesday Workout

2010-02-10T11:45:00.000-08:00

Mid-Winter Break. Have fun enjoying your long weekend kids! Classes will be running as normal over the weekend and on Monday.

Warm Up
Run 400m
Push Ups 30
Squats 30
x 2 rounds

Workout
Grace - Clean & Jerk 30
(work on form and technique prior to WOD)

Fun Work
Team up - Piggy Backs, Sit Ups with Med Balls, Leap Frog.
Jumping - How high can you jump/hurdle?
Rope Climbs and Forward Rolls.

Kids achieving their goals!

2010-02-08T08:43:00.000-08:00

During January and February the kids have been working very hard on setting and achieving goals. They are all showing dedication and commitment by turning up to class as much as possible. This is paying off for all of them as they continue to meet their goals, and then to move on to their next goal, which is fantastic.

Also, Sydney, one of our longest standing team members, is starting to workout out once per week in the adults Advanced Class. Well done Sydney. Those adults better watch out!

All of the coaches at Gravity Janes are really proud of the effort that the kids are putting in lately. Well done guys.

Keep working hard and earning those points - some of you are close to earning your rewards already!

Saturday / February 6, 2010

2010-02-06T21:58:00.000-08:00

Placeholder for text update.

Kids getting strong.

2010-02-02T14:29:00.000-08:00

Gravity Kids reaching their goals!

2010-02-02T14:12:00.000-08:00

All the kids are working towards goals. We have seen lots of PR's and Goals met over the past few weeks.

Dean - 30 push ups
Gillian - 20 push ups and kipping pull up
Anneke - 28kg kettle bell deadlift (our youngest and most fierce athlete)
Sadie - 20 push ups and rope climb
Lara - 30 push ups

We still have plenty of time for those kids who haven't yet reached their goals. Alot of the kids are so close, with the effort they are all putting in, it's only a matter of time.

Well done kids!

Monday Gravity Kids WOD

2010-02-02T14:09:00.000-08:00

Warm Up
Row 300m
Wall Ball x 15
Kettle Bell Swings x 15
x 2 rounds

Goals
Work on goals - rope climbing, handstands, pullups.

Practice / Technical
Push Press and Push Jerk.

Workout
Row 150m
Push Jerk 15# x 10
Sit Ups x 15
Push Jerk 15 # x 10
Push Ups x 15
Push Jerk 15 # x 10

Game and fun!

Monday Gravity Kids WOD

2010-01-25T12:11:00.000-08:00

Warm Up
Ring/Dip Bar Holds x 5
Overhead Squat x 21 (lite)
Front Squat x 21 (lite)
Back Squat x 21 (lite)

Sadie and Sophie working out hard during Saturday's Workout. Go girls!

Technical/Practice
Power Cleans - start with lite bar/dowell x 30 - in own time. Focus on form and technique.
Forward Rolls.

Workout
7 Forward Rolls
21 Burpees
21 Power Cleans
7 Forward Rolls
15 Burpess
15 Power Cleans
7 Forward Rolls
9 Burpee
9 Power Cleans

Wednesday Gravity Kids

2010-01-21T12:29:00.001-08:00

Gravity Kids Points Program.
This week we have kicked off the Gravity Kids Points Program. There are lots of ways you can earn points, from just turning up to class, getting a personal record, encouraging and supporting your fellow team members during workouts plus more. Once you receive a certain amount of points you'll be able to select your reward. Talk to Kate to learn more.

Strength Work
Over the next 4 weeks we'll be focusing on Strength work. You'll need to nominate a movement to work on, such as Deadlift, Press, Front Squat etc. Once you've chosen your lift, then we'll keep track of your progression each week. You'll have 1-2 chances per week to work on your strength choice.

Warm Up
V-ups x 20
Sit ups x 30
Squats x 40
Row 300m

Workout - AMRAP 12:00 Minutes
Wall Ball x 10
V-Ups x 10
Push Ups x 10

Practice/Technicalope Climbs
Press - Hold bar overhead for 3 secs. Repeat x 10. Increase load - repeat x 6.

Fun/Game
Obstacle Course or Relay Race.

Monday Gravity Kids WOD

2010-01-18T14:35:00.000-08:00

Warm Up
Ring Holds x 5
Overhead Squat x 21 (lite bar)
KB Front Squat x 21 (lite bar)
Back Squat x 21 (lite bar)

Technical / Practice
Power Cleans (from the floor) - perform 30 using lite bar.
Forward rolls.

Workout
7 Forward Rolls
21 Burpees
21 Power Cleans (45#)
7 Forward Rolls
15 Burpees
15 Power Cleans (45#)
7 Forward Rolls
9 Power Cleans (45#)
9 Burpees

Fun!

Monday Gravity Kids

2010-01-11T15:52:00.000-08:00

Warm Up
Rope Climb (or 5 push ups)
Bear Crawl x 2 laps
Jumping Squats x 15
KB Deadlifts x 15
x 2 rounds

Technical
- Overhead Squats (Dowell/Alum. Bar) x 30
- Front Squats x 30
- Back Squats x 30
Focus Good form and technique. Complete 30 reps of each in own time.

Workout
Row 200m (sub row for a run or skip for 2 mins)
OHS x 21 (Dowell/Alum. Bar)
Front Squats x 21
Back Squats x 21
x 3 rounds

Practice
Floor Gymnastics - Forward Rolls, Handstands, Handstand Pushups/Progression
Body Weight Movements - Pull Ups, Push Ups, Sit Ups

Have a great day.

Saturday Gravity Kids - Workout

2010-01-10T16:45:00.000-08:00

Warm Up
Dislocates x 15
Broad Jumps x 2 laps
Wall Ball x 15
x 2 Rounds

Technical
Squats, Front Squat, Back Squat, Overhead Squat

Workout
21, 15, 9
Overhead Squats
Burpees
Sit Ups

Practice
Tumbling
Cartwheels
Handstands (against wall, paralettes)
Handstand Pushups Progression
Assisted Dips

Wednesday Gravity Kids - Workout

2010-01-06T15:02:00.000-08:00

Hi Kids

I hope you are enjoying 'squat week'. All the kids did great on Monday with their squat form. Well done!

Warm Up
Box Jumps x 15
Inch Worm x 1 lap
Push Ups x 15

Practice
Cartwheels

Strength
Overhead Squats

Workout
300m Row
Squats x 20
Push Press x 20
x 3 Rounds.

Have a great day.

Monday Workout

2010-01-04T12:57:00.001-08:00

This week is 'Squat Week'. We'll be focusing on good form and technique, as well as adding Squats into our daily workouts. The air Squat is foundational to front and overhead squats. Can you think of at least three key components to the air Squat?

Warm Up
Side to Side Jumps x 20
Back & Forward Jumps x 20
Burpees x 10
Jumping Pull Ups x 10
x 2 Rounds

Workout
Tabata Squats

Practice
Tumbling / Forward Rolls

Extra Work
Front Squat - work on form and technique

Have fun kids!

Happy New Year

2010-01-03T16:26:00.000-08:00

Happy New Year to all Gravity Kids and your families. We are looking forward to a fun year ahead.

Andrew and William - Fireteam Pushups.

Sadie and Gillian - Fireteam Pushups. As you can see, we have some strong kids at Gravity Kids. Way to go.

Monday Gravity Kids WOD

2009-12-21T13:22:00.000-08:00

Warm Up
Rope Climb
Push Ups x 15
Squats x 15
Ball Slams x 15
x 2 Rounds

Strength
Proper use of Racks.
Grab a partner. Demonstration and proper use of racks. Press, Push Press, Front & Back Squats.

Technical
Choose a station to work on -
Pull Ups
Rope Climbs
Dips on Static Bar

WOD
12 Days of Christmas
V ups x 1
Burpees x 2
Squats x 3
Sit ups x 4
Tuck Jumps x 5
Clapping Push ups x 6
Pull Ups x 7
Lunges x 8
Dumbell PushPress 9 (5-10#)
Box Jumps x 10
Wall Ball x 11
Skipping x 12
Just like the song - 12 Days of Christmas- Start on 1 V up, then move to 2 Burpees and 1 Vup, then 3 Squats 2 Burpees and 1 Vup... and so on.

Practice
Today play on the rings, practice pull ups, dips. Grab a partner and see who can hold on the longest.

Wednesday Gravity Kids - Workout

2009-12-17T16:11:00.000-08:00

Warm Up
Squat Lands x 15
Push Press x 15
Kettle Bell Swings x 15
x 3

Muscle Up Progression Practice
100 Chest Press (while cycling through M-Up's)

Workout
Broad Jumps x 10
Push Ups x 10
x 7 rounds

Kettle Bell Deadlifts x 50 (practice form)

Squats x 50
Sit Ups x 50

Jumping Pull Ups - Practice

Game
Team Tic Tac Toe

Monday Gravity Kids WOD

2009-12-14T12:49:00.000-08:00

Warm Up
2 x Forward Rolls
2 x Laps Bear Crawl
2 x Laps Broad Jumps
x 2 rounds

WOD
Army Crawl/Bear Crawls (under and over obstacles) x 2 laps of the room
Clean and Jerk x 10
x 3 rounds.

Practice
Cartwheels
Handstand / Handstand Push Up Attempts
Jumping over stack of Ab Mats (how many can you jump over without crashing the ab mats)
Bear crawls - upside down (facing the sky - back towards the ground).
Wallabies (start in push up position - raise hands and feet off ground simultaneously, 3 times, rest).

Team Drill
Fireteam Push ups.

Saturday Gravity Kids

2009-12-12T11:19:00.001-08:00

I was glad to see you all this morning - braving the freezing cold temperatures. You kids are dedicated!

Warm Up

Inchworm x 10
Forward Rolls x 3
Handstand Attempts x 3

x 2 rounds

Today's WOD

Today the kids got to make up a short workout. Each kid chose 1 movement, the reps were that kids age.

Forward Rolls x 12

Mystery Station x 11 (your choice of favorite movement)

KB Swings x 13

Burpees x 8

Sit Ups x 10

Rockers x 11 (rock up from your back into a standing position without using your hands).

WOD No. 2

35 Squats

5 Push Ups

10 Hang Power Cleans (15#-45#)

for time.

The kids did alot of work with Handstands, Cartwheels and the Rings. Anneke and Sydney both got PR's on the 1k Row - well done ladies.

Well done today kids, it looked like you all had fun.

Dean came up with his new nickname - it's Billy Bob Joe 3rd - great name Dean!!!

Strength Cycle Results

2009-12-11T14:17:00.000-08:00

The Strength Cycle concluded recently, here are the results:

Dean 70# Clean
Brooke 55# BS
Sadie 35# Press
Sydney 55# Press
Andrew 70# Deadlift
William 55# Deadlift
Anneke 65# Deadlift
Lara 85# Deadlift

Well done everyone.

Workout of the Day

2009-12-10T16:10:00.000-08:00

Sadie never rests - she's great at sit ups.

Warm Up
KB Cleans
DB Snatches
Squats
10,9,8,7,6,5,4,3,2,1

Row 1000m for form

Workout
Push Ups x 5
Jumping Lunges x 10
Shoulder Press x 5

Tabata Situps
:30/:15 x 8

Indoor Soccer

Kettle Bell Swings x 30.

Awesome work kids!

Kids getting creative.

2009-12-09T10:32:00.000-08:00

Gravity Kids get creative with the equipment they use in their workouts!

Gravity Kids - News

2009-12-08T10:53:00.001-08:00

Hey Gravity Kids, you can now access your WOD's online. If you can't make it into the gym, why not workout at home or in the park. If you don't have equipment for any of the prescribed movements, that's okay - go ahead and sub it with something else that you can do (i.e. box jumps, push ups, sit ups, lunges, v-up, squats - the list is endless).

Think of a cool gym name for yourself. Sadie has changed her nickname at least twice, but that's okay! Be creative, come up with something inspiring and fun and let me or Moe know what it is - or write it up on the board. That will be the name we use for you when we write your times/records up on the board.

In the near future, we will have a page that you will be able to access to see all of your WOD results and PR's. This will be a great way for you guys to keep track of your performance and also to show others how you are tracking.

Warm Up:

KB Swings x 20

Push Ups x 20

Sit Ups x 20

Row 200m

x 2 rounds

WOD:

AMRAP (as many reps as possible) in 15 minutes

Row 200m

10 Thrusters 45#

10 Burpees

- Scale weight as needed -

Extra Work:

- Rope Climbs.

- Press, Push Press, Push Jerk - 20 of each in your own time - go light with the loads. Good form on your reps is key.

HAVE FUN!