Keep your Kids Active


DIY Kids Obstacle Course

Want a fun activity for your kids that will help get them moving?

You can create a backyard obstacle course… all with things you already have at your house!

The way kids exercise is by jumping, rolling, running and overall playing. Here are a few ideas to get you started!

  • Cones – Use these to run around, zig zag, or even jump over
  • Hoola Hoops – These can be used to jump through, pick up and hoola hoop, or do an action in them like “Squat” or “5 Jumping Jacks.”
  • Slide – Put a slide mid way through the course – every kid loves a slide!
  • Inter tube – Jump in and out
  • A Towel – Lay this out and when they reach the towel, they do a forward roll on it!
  • Step Stool – Climb it and Jump off (be sure it isn’t too high depending on age)
  • 2×4 – Lay it out and they can work on their balance… think balance beam

As you can see, there are many different items that you probably already have at home! Anything you can think of to jump over, crawl under, roll on, balance etc.. It will work.

Now get your creative juices flowing and go create a fun obstacle course for your kids! {If it is hot – add a sprinkler!}

Next on the agenda? Have your kids rearrange the course you built, and create one on their own.

Teens Who CrossFit – Alec


Up to the Challenge

Alec – Junior at Waconia High School


What brought you to CrossFit in the first place?
I think the biggest thing that brought me to crossfit is the community. Crossfit is a very challenging activity but with the community there supporting you it feels a lot easier and more inviting.

What was your first impression? How has that changed?
At first I was very intimidated of Crossfit as a whole but after working through on-ramp and relearning everything, I felt way more confident and I became way more interested in Crossfit

What was your first “proud moment?”
My proudest moment at Crusher was when I got my first bar muscle up and ring muscle up in the same day

What are you working on now?
Right now I’m trying to get more hip movement in my snatch and clean and jerk.

What is your favorite Crusher Memory?
My favorite Crusher memory so far has to be my first open workout. It’s so fun to see everyone there cheering you on like a sports game.

 

Teens Who CrossFit – Makenna


Teens Who CrossFit

“I Want to Get Better”

Makenna – Junior at Mayer Lutheran High School


What brought you to CrossFit in the first place?
My dad was the reason I first started. He kept telling me to try it and eventually I got so annoyed that I gave in!

What was your first impression? How has that changed?
I was terrified of everyone in the beginning. I wanted to stick with coach Jen because she was the first person I knew. Now I love going and seeing everybody and getting to know them. It makes the workouts more fun!

What was your first “proud moment?”
My first proud moment was when I did my first banded pull up.

What are you working on now?
I am working on everything. I just want to get better.

What is your favorite Crusher Memory?
My favorite Crusher memory was the first partner workout I ever did. Coach Jody was my partner and I was really struggling at the end so Joe G did burpees and box jumps with me until I finished. That was actually the day I decided to stick around.

 

Athlete Perspective – Tiffani


CRUSH YOUR GOALS

Tiffani has been a member since March of 2015. She set a goal to get in shape and live a healthier lifestyle. Mission accomplished, and now she is taking it to the next level. Meet Tiff:

“6 months ago I walked into Crusher CrossFit intimidated and scared to death. My intimidation quickly melted by the friendly faces and awesome coaches that helped me with my journey. At the same time I also started a challenge at work called move your marker. They measured my body weight, body fat, glucose, and cholesterol levels. I’m proud to say because of Crusher I definitely moved my markers! I got my final measurements at work yesterday and I am down over 30 pounds, 15% body fat and four pant sizes! My glucose and cholesterol levels have also greatly improved. Thanks to crusher I am so much stronger emotionally, mentally, and physically. I still have more goals to accomplish, but who would have thought at 40-years old I would be getting into the best shape of my life?! I now think of myself as a strong, athletic woman capable of anything! Thank you Crusher!

 


Where did she begin? Crusher Bootcamp
Come see what we are all about. Your first class is on us!

On the Go Eating


Carver County – Healthy Options

If you want to eat out, but you also want to stay close on track to your zone blocks, here are some suggestions from local establishments.

 

Subway –

6 inch lower fat choice (turkey, roast beef, chicken breast, (men – double the meat), skip the cheese (it is so processed anyway) add a drizzle of oil or light mayo.

Chopped Salad with lots of veggies, skip the cheese, and oil and vinegar for dressing. – You may be slightly short on carbs here, order a bag of sliced apples with it.


Jimmy Johns –

Order one of the club sandwiches with double meat and have them take out the bread. Also have them cut it in half. Use it for two meals. An unwhich will not get you near the needed carbohydrates, so don’t be fooled by the lettuce!


Smashburger –

Order a burger on the multigrain bun. Ensure you include the avocado to get your fats. Men – Feel free to eat the entire bun with a side salad. Women – If you are looking to have a side with your burger, lose at least half of the bun and chose the side salad as well. With their burgers, order the bigger patty so you get your protein!


Rey Azteca –

Order fajitas and eat either the rice or the beans, not both, no tortillas.

Order the Chicken Salad and then eat about 10 delicious, fresh corn chips with salsa or a small beer for your extra carbohydrates. Add salsa to your salad as a dressing if you’d like.


Victoria House –

“Light and Healthy” – it is on the lunch menu, but you can order it at dinner time too, your choice of chicken, beef, or salmon. Sub fresh fruit for the cottage cheese.

You can order virtually any dinner with double fresh veggies and no potatoes.


Looking for more advice on a healthy option at a local restaurant?
Send us an email at Coach@CrusherCrossFit.com – We would be happy to help!