The Little Firebreathers that Could
Beginning June 20th of this year, CFSB has had the opportunity to work with the Harbor Area Youth Challenge Academy alongside LAPD Officers. Every Saturday for ten weeks, 60 kids ages 7-16 attend this intervention program for at-risk youths. Some were court ordered to be there while others were enrolled by their parents. This last Saturday marked the 6th week and we found ourselves quite sad to note that we only have 4 weeks left with them.
Week 1, we arrived at the school excited, but unsure of what to expect. We were met with a wide range of reactions: some kids were nervous; others bewildered and overwhelmed. Still there were a number that wore a mask of apathy or disdain. We put our game faces on, tried to follow the officers’ lead, and launched into an intro to CrossFit. While there were a few older kids that had dabbled in sports and could execute a half decent push up, most could not perform sit ups without pulling themselves up with their hands.
Every three hour session began with warm up laps, stretching, sprints, and footwork drills. Then we launched into a calisthenic session, skill work and instruction, and then the WOD. As the weeks passed, we would bring more equipment: PVC pipes, plates, dumbells, and plyoboxes. We transitioned from body weight movements to OH Walking Lunges, Farmer’s Carry, Waiter’s Walk, Shoulder Press, Jumping Back Squats, and Box Jumps. By this last Saturday, we saw a marked improvement in attitude as well as conditioning. We even heard the kids asking, “Do we get to lift weights again?” They were even requesting to do Waiter’s Walks again!
This last week’s WOD was:
1 min stations for 20min:
Box Jumps
Shoulder Press (PVC)
OH Lunges (10/25# Plate)
Jumping Back Squats (PVC)
Jumping Jacks
Squats
It was heartwarming to see some of the kids sprinting back from the squat station to the boxes in order to maximize their box jump count!
Thank you Harbor Area Community Relations Office for this incredible opportunity! Stay tuned for more HAYCA stories!
WOD 08.04.09
Bar Weighted Step Ups 4×12 (6/leg)
Then, AMRAP 12
- 5 Deadlifts (70% 1RM)
- 10 Pullups
- 15 KBS
Post loads and times to comments. Or else.
65# step ups
WOD:
4 rds+5DLs
221# DL
1.5pd KBS
Hahaha, so it turns out the “grip killer” for the coming month was infact today! Awesome! See y’all at 4!
Wt step ups: 25-25-35-45
WOD: 5 rounds even @ 143 DL / 1 pood
Congrats to Forrest for getting his muscle up today!!!
step ups- 65#, 65#, 75#, 85#
WOD 4 rounds 5 deadlifts
deadlift weight 225#, kb weight 1.5
oh and ask ruth what my body was saying this morning…
Step ups: 4 rds at 45#
WOD: 3 rds + 5 deadlifts
225# deadlift
55# KB
33-38-45-45
5rds+2DL @185# & 1.5pd
Grip killa indeed.
85, 95, 105, 115# step ups
5 rounds even
275# deadlifts
65# dumbbells for kb swings
I can’t feel my arms and hands! Yay!
Step ups, did 4 rounds at 65# for my right leg. Left leg unweighted. Knee isn’t feeling too great.
5 rounds + 5 DL at 245# DL and 55# KB Swings
I thought I was tired before the workout…
65-75-85-85#
225# DLs/1.5 pood kb swings
5 rds+10 pu
66-77-77-77
135# / 1pd – 6 rounds + 5 DL
65-85-95-95
225#/1.5pd – 6 rounds + 8 PU
grip killer and hand killer…again!….Damnit!!!!!
Don’t feel too bad Ryan, I ended up needing the peroxide right after you!
It was rough, I went way too big in the deadlift.
300lbs DL, 1.5 pood KB
3 rounds 2dl. rough stuff!
wtd step ups – 15# bar (strict per Marcus’ rules – haha)
WOD @ 118lbs, 1 pood KB – 4 rounds +9KBS
reconditioning sux!!!!
WOD @ 225# Deadlift, 1.5 ppd KB, 25# vest – 3 rounds + 14 KBS (ouchy vagina)
But at least I got 4 muscle ups. Thanks Avelyne for the props and thanks Jose for making me feel like a sissy lala by doing a weighted muscle up.