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Ignite! At Home

Today’s BrainWOD: Physical Skills Day

By | Ignite! At Home, Ignite! At School, wod | No Comments

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Parents: if you’re not already doing so, take your kids to your nearest CrossFit Kids program. Teachers: call a CrossFit Kids gym to visit your school, or take your classroom to them.

IgniteGym is a proud CrossFit Kids affiliate.

From CrossFit Kids:

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 walking lunges => 10 lateral lunges => 10 vertical jumps for height => forward roll => 3 one-legged precision jumps, each leg => 100-meter run

Elementary:
3x or 5:00
Bear crawl => 10 walking lunges => 10 lateral lunges => 10 vertical jumps for height => forward roll => 3 one-legged precision jumps, each leg => 50-meter run

Preschool:
3x or 5:00
Bear crawl => 5 walking lunges => 5 vertical jumps for height => forward roll => one-legged precision jump, each leg => 15-meter run

WOD –
Varsity:
15:00 AMRAP
15 lunge steps, 35#/30# dumbbells
12 shoulder presses, 35#/30#
9 toes-to-bar

Junior Varsity:
15:00 AMRAP
15 lunge steps, 25#/20# dumbbells
12 shoulder presses, 25#/20#
9 toes-to-bar

Novice:
12:00 AMRAP
12 lunge steps, 20#/15# dumbbells
10 shoulder presses, 20#/15#
8 toes-to-bar

Elementary:
10:00 AMRAP
8 lunge steps, unloaded-5# dumbbells
6 shoulder presses, unloaded-5#
4 toes-to-bar or knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
4 lunge steps => 2 broad jumps
4 push-up-the-sky presses, unloaded => 5-meter bunny hop
4 knee raises => 5-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x 100-meter sprints
Shoulder, hip, and hamstring mobility

Elementary:
2 x 50-meter sprints

Preschool:
5:00
Dip-shrug-drop-stand practice

Today’s BrainWOD: “Estimating Percentages”

By | Ignite! At Home, Ignite! At School, Math, wod | No Comments

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Lesson: Percentages

Skill: double-unders (scale to skipping for younger students)

Challenge: max double-unders in 2:00

BrainWOD: Without a calculator, estimate the number according to the percentages to one decimal point:

55 % of 91

= ______

65 % of 18

= ______

49 % of 15

= ______

2 % of 33

= ______

95 % of 50

= ______

89 % of 45

= ______

94 % of 37

= ______

92 % of 66

= ______

48 % of 10

= ______

98 % of 17

= ______

57 % of 5

= ______

58 % of 16

= ______

66 % of 83

= ______

31 % of 9

= ______

47 % of 81

= ______

49 % of 55

= ______

59 % of 29

= ______

86 % of 68

= ______

82 % of 3

= ______

52 % of 28

= ______

37 % of 64

= ______

95 % of 14

= ______

93 % of 51

= ______

85 % of 12

= ______

3 % of 30

= ______

Max double-unders in two minutes (repeat.)

Calculate the number of double-unders completed in the first attempt, the second, and the two together. Older students: forecast the number of double-unders likely to occur in another two-minute attempt if increasing/decreasing trends continued.

Ignite BrainWODs are comprised of 7 phases (the Ignite 7 Steps.) Warmups, focus drills, pre-CrossFit Kids workouts and anchoring activities precede and follow this challenge for optimal benefit.

The Ignite 7 Steps are outlined in Enrichment Through Exercise, and taught in our NeuroMotive Coach Certifications. 

Today’s BrainWOD: “Speed Cards”

By | Enrichment, Enrichment for Adults, Ignite! At Home, Ignite! At School, Memory, Testing, wod | No Comments

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Speed Cards: 5 minutes to memorize a freshly shuffled pack of 52 playing cards. For those Mental Athletes who expect to memorize the complete pack in less than 5 minutes, a judge is nearby with a stopwatch to record the precise moment memorization stopped. The recall will take place once the entire 5 minute memorization period is complete.

Once the memorization period is over, the Mental Athletes will have 5 minutes for recall.

Every minute, on the minute, for 20 minutes:

10 burpees.

Then:

Repeat Speed Cards, above.

The full rules of the Speed Cards event from the USA Memory Championship are here.

Ignite BrainWODs are comprised of 7 phases (the Ignite 7 Steps.) Warmups, focus drills, pre-CrossFit Kids workouts and anchoring activities precede and follow this challenge for optimal benefit.

The Ignite 7 Steps are outlined in Enrichment Through Exercise, and taught in our NeuroMotive Coach Certifications. 

Today’s BrainWOD: “Spreeder”

By | Enrichment, Enrichment for Adults, Ignite! At Home, Ignite! At School, Reading, Testing, wod | No Comments

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Medicine Ball Suicide Run:

Use 4#, 8#, and 12# medicine balls. (You can use weights or other objects if you want.)

Mark a starting line, and place each of the balls 15 yards apart in a straight line, leading away from the starting line. Place the 4# ball closest and the 12# ball furthest.

The student sprints to the first ball, and carries it to the start line; then sprints to the second, etc.

Ages 3-6: 2 rounds, 1 minute apart

6-9: 4 rounds, :30 apart each

10+: 6 rounds, no rest.

Cut and paste the following text into Spreeder to test your reading speed:

Ages 3-6:

A woodpecker is a kind of bird. Woodpeckers are found all over the world except in the North and South poles, Australia, and New Zealand. There are over 200 different kinds of woodpeckers. The two largest woodpeckers, the Imperial Woodpecker and the Ivory-billed Woodpecker are most likely extinct. Animals that are extinct are no longer found on Earth.

Woodpeckers have sharp bills for drilling into wood, and short, stiff tails which help prop them up against tree trunks and branches. Woodpeckers also have very long tongues, which help them get at insects deep within trees. Woodpeckers are often heard drumming loudly on trees before they are seen. Woodpeckers can even become pests if they learn to drum on siding of a house.

Woodpeckers can easily be attracted to backyard bird feeders with sunflower seeds or suet. Suet is a kind of animal fat that is very tasty to woodpeckers and other birds.

Ages 6-9:

The Amazon is the world’s largest tropical rainforest. It covers an area of nearly 2.8 million square miles, which is nearly the size of the continent of Australia. The Amazon Rainforest gets its life from the majestic Amazon River, the world’s second largest river, which runs directly through the heart of the region. The rainforest itself is simply the drainage basin for the river and its many tributaries. The vast forest itself consists of four layers, each featuring its own ecosystems and specially adapted plants and animals.

The forest floor is the lowest region. Since only two percent of the sunlight filters through the top layers to the understory, very few plants grow here. The forest floor, however, is rich with rotting vegetation and the bodies of dead organisms, which are quickly broken down into nutrients integrated into the soil. Tree roots stay close to these available nutrients and decomposers such as millipedes and earthworms use these nutrients for food.

The understory is the layer above the forest floor. Much like the forest floor, only about 2- 5 percent of the sunlight reaches this shadowy realm. Many of the plants in the understory have large, broad leaves to collect as much sunlight as possible. The understory is so thick that there is very little air movement. As a result, plants rely on insects and animals to pollinate their flowers.

The layer above the understory is the canopy. This is where much of the action in the rainforest occurs. Many canopy leaves have specially adapted leaves which form “drip tips”. Drip tips allow water to flow off the leaves which prevents mosses, fungi, and lichens from occupying the leaves. Leaves in the canopy are very dense and filter about 80 percent of the sunlight. The canopy is where the wealth of the rainforest’s fruits and flowers grow. Bromeliads, cup-like plants, provide drinking pools for animals and breeding locations for tree frogs.

The emergent layer is above the canopy, and is the top layer of the rainforest. Trees in the emergent layer break through the canopy and may reach heights of 200 feet. Leaves in the emergent layer are small and covered with a special wax to hold water. Seeds are blown to other parts of the forest. Trees which rise to the emergent layer are massive. Many are braced by huge buttress roots. Trunks can be 16 feet in circumference. Many animals that survive in the emergent layer never touch the ground.

Ages 10+:

The Seattle Seahawks are based in Seattle, Washington and play in the National Football Conference (NFC) Western Division. Their history begins in 1972 but they were established in 1976. It was that season they joined the NFL as an expansion team along with the Tampa Bay Buccaneers.

In 1972, a group of businessmen and local community leaders came up with a plan to bring an NFL franchise to the city of Seattle. It took two years for it to work but the NFL announced the city would get a franchise in 1974. The Nordstrom family was the major shareholder. The team was initially going to be called the Seattle Kings, but ultimately became the Seahawks (another name for Osprey) as the result of a public naming contest. The team’s blue and green Osprey logo reflected tribal art from the region’s Native Americans.

The Seahawks are the only NFL team to switch conferences twice since the league merged into the NFL. It started out in the NFC West Division in 1976 before switching to the AFC West Division in 1977. The Seattle Seahawks then moved back into the NFC West Division in 2002. In 1984, under head coach Chuck Knox, the Seattle Seahawks made their first playoff appearance, defeating the Denver Broncos and the Miami Dolphins, before losing to the Los Angeles Raiders in the AFC Championship Game.

In 2002, the Seahawks were moved from the AFC West to the NFC West in order to balance the divisions after the addition of the expansion Houston Texans. As part of the move, the Seahawks replaced their silver helmets with steel blue helmets, and modified the osprey logo to look more aggressive.

In 2005, the Seahawks won the NFC Championship Game over the Carolina Panthers 34-14 and made it to their first (and to this point only) Super Bowl, where they were defeated by the Pittsburgh Steelers, 21-10.

Today, the future looks very bright for the Seahawks. In 2012, the team drafted Wisconsin quarterback Russell Wilson with their third round pick. Wilson quickly won the starting quarterback job, threw for over 3,000 yards, 26 touchdowns, and completed over 64 percent of his passes. He also ran for nearly 500 yards and scored four touchdowns. In 2012, Wilson and a stingy Seahawk defense led the team to a playoff appearance and victory over the Washington Redskins, 24-14, before suffering a heartbreaking loss to the Atlanta Falcons, 30-28 in the divisional round.

Read how “Hooked On Phonics” has slowed down the reading speed of a generation of kids.

Today’s BrainWOD: Physical Skills Day

By | Games, Ignite! At Home, Ignite! At School, wod | No Comments

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LIL’ BEASTS (5-9):

Warmup: Jumping Obstacle Course
Tall Cone/ Short Cone- Alternating Height Jumps
Ape Walks (Left)
Ape Walks (Right)
Spiderwalk
Skill: 5 Minutes Jump Rope Practice – Advanced Jump Ropes Practice Jumping Rope On one foot at a time

WOD: 12 Minute AMRAP
10 Jump Ropes
10 Squats
10 Stinkbugs
Sidewalk Frog Jumps to the cone and back (approx 10 Meters each way)
Game:  Tug O’ War
**************************************************************************

FUTURE BEASTS (10+):

Warmup: When I Say Jump!/ When I Say Drop!

Kids do mountain climbers. Each time coach yells jump, they do a vertical jump for height, drop down and continue doing mountain climbers. Continue for about 2 minutes

Then

Kids do air squats. When coach yells drop, they drop and do a burpee and resume air squats. Make it fun, and throw in the cues, back to back or as often as you like.

Skill: Jumping Rope- Basic Singles & High Knees

WOD:  3 Rounds
400M Run
20 Front Squats
10 Box Jumps

Today’s BrainWOD: “Working Memory Word Search”

By | Enrichment, Ignite! At Home, Ignite! At School, wod | No Comments

The ability to recall facts and data is rarely challenged in an uncomplicated way. While most research revolves around students’ or subjects’ ability to recall strings of numbers over time, it’s rare that their recall is measured outside the research vaccuum.

In real life, though, it’s now normal for a worker to memorize facts and data and be required to use them while being distracted.

In Working Memory Word Search, a coach keeps a list of words at one end of the gym (or classroom, or basement, or park…) and a word search puzzle containing the words at the other end of the gym, out of sight of the participants. Between the list and the puzzle are a variety of exercises that require conscious effort to complete (these may vary by the user, depending on skill level.)

Example: the coach dictates three words: Athlete – Practice – Memory.

Students perform 20 over-the-box jumps, 30 skips, and 40 jumping jacks, and then race to the word search puzzle and attempt to find the words ‘Ignite,’ ‘Game,’ and ‘Focus’ first. They circle the words, and then race back to the coach for the next three words.

The students are required to remember the words on their own. If they can’t recall a word, they must return to the coach to hear the words again…and complete the exercises again before attempting to find the words in the puzzle.

Scaling options: add more words to the list to be memorized at one time;

use words that are more relevant (or less relevant) to the student;

use exercises that require more conscious attention (or less)

use more or fewer total words in the puzzle.

Sample puzzle:

workingmemorywordsearch (download a printable PDF file)

workingmemorywordsearch

Today’s BrainWOD: “Word Scramble”

By | Enrichment, Ignite! At Home, Ignite! At School, Language, wod | No Comments

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Warm up:

3x
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 mountain climbers => bear crawl => 3 broad jumps =>3 burpees

Then, unscramble these words:

eleps

nufny

teriss

WOD:

4 x 2:00 AMRAPs, rest 1:00 in between
5 squats
7 burpees
9 pull-ups

During the 1 minute rest, unscramble these words:
Round 1:

rignsp

mumser

donMay

Round 2:

roberth

geral

lesfym

katnah

Round 3:

amlsl

ddeesanWy

onwt

seepla

deam

Post total number of words unscrambled to comments.

Today’s BrainWOD: Mental Calculation

By | Games, Ignite! At Home, Math, Memory, wod | No Comments

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Warmup:

Older students: 3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 5 perfect push-ups => 5 strict pull-ups => 10 one-legged hop on a low box or curb, each leg => 50-meter high-knee skip => 50-meter back pedal

Younger students: 3x or 5:00
Bear crawl => 3-5 super-slow squats => 3-5 push-ups => 2-4 monkey hangs => 5-10 one-legged hops, each leg => 25-meter skip => 25-meter side shuffle

Challenge: AMRAP in 10:00 (ages 5-8,) 15:00 (ages 9-12,) or 20:00 (13+)

10 “Man On Fire” Burpees

Army Crawl 30 feet

Add random numbers*

Wheelbarrow walk to start

*in the first round, add two randomly-drawn numbers. In the second round, add three. In the third round, add four, continuing as high as possible.

Number range: up to student’s age. For example, an eight-year-old would use the numbers from 1 to 8.

Bonus: The Chemistry of Cookies.

Ignite BrainWODs are comprised of 7 phases (the Ignite 7 Steps.) Warmups, focus drills, pre-lesson challenges and anchoring activities should precede and follow this challenge for optimal benefit.

The Ignite 7 Steps are outlined in Enrichment Through Exercise, and taught in our NeuroMotive Coach Certifications. 

 

Today’s BrainWOD: Reading Recall

By | Enrichment, Enrichment for Adults, Ignite! At Home, Ignite! At School, Reading, wod | No Comments

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Perform a full-body warmup, including your preferred Focus Drill.

Read a book of your choosing for ten minutes.

Kids <6: Storybook

Kids 6-8: Chapter of a book

Kids 8-12: Descriptive book

Teens: Homework (biology, history or other descriptive subject)

Adults: Where’s Waldo? A Mathematical Strategy for Locating The Missing Man.

 

Then: “Tabata Talking Two”

Do as many squats as possible in 20 seconds. Take a 10-second rest.

Do as many pushups as possible in 20 seconds. Take a 10-second rest.

‘Teach’ your book for 20 seconds: retell the story, or explain the concepts you read. Fill the full 20 seconds without pausing. Take a 10-second rest.

Repeat for up to 8 rounds. The game ends when you can’t recall more about what you read.

Ignite BrainWODs are comprised of 7 phases (the Ignite 7 Steps.) Warmups, focus drills, pre-lesson challenges and anchoring activities should precede and follow this challenge for optimal benefit.

The Ignite 7 Steps are outlined in Enrichment Through Exercise, and taught in our NeuroMotive Coach Certifications. 

Today’s BrainWOD: Physical Skills Day

By | Ignite! At Home, Ignite! At School, wod | No Comments

AMRAP

Buy-In: 3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 squats => 2 cartwheels => precision jump => 2 broad jumps => balance beam => 10 lateral lunges => 2 forward rolls

Skills: Box Jumps and Skipping

WOD #1: 5 minute AMRAP

20 skips

10 Jump Squats

10 Situps

WOD #2: 5 minute AMRAP

5 Box Jumps

10 Pushups

15 Jumping Jacks.

 

The ConcussionPro tracking log is now available for purchase in our online store!

Ignite BrainWODs are comprised of 7 phases (the Ignite 7 Steps.) The above can be used on its own for a fun challenge, or incorporated into the 7 Steps for optimal benefit.

The Ignite 7 Steps are outlined in Enrichment Through Exercise, and taught in our NeuroMotive Coach Certifications.