Ignite! At School | IgniteGym

Jan 17

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Today’s BrainWOD: “Perfect Squares”

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

Focus Drill: trace an infinity symbol for 30 seconds each: a) dominant eye, dominant hand; b) nondominant eye, dominant hand; c) dominant eye, nondominant hand; d) nondominant eye, nondominant hand.

Lesson: Square roots, multiplication

Challenge:

With a square drawn on a wall, the student performs two wall balls for each corner (ball strikes each corner) and the center of the square. If the ball misses a corner or the center, they repeat the throw.

Then they solve one column, and return to the wall ball square. They repeat until the worksheet below is complete.

Jan 15

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Today’s BrainWOD: “Brain Gone Bad”

By Chris | Enrichment, Enrichment for Adults, Ignite! At Home, Ignite! At School, Interventions, Math, Memory, Reading, Weekly Challenges, wod | No Comments

Warmup: 20 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Then, “Brain Gone Bad”:

Spend exactly one minute at each station before moving to the next.

Rest exactly one minute between rounds.

Perform 3 rounds for maximum points.

Station 1: Memory Cards (one minute to memorize)

Station 2: Addition Worksheet

Station 3: Subtraction Worksheet

Station 4: Word Search Worksheet

Station 5: Memory Cards – one minute to recall cards (any order.)

Worksheets can be drawn from anywhere. This is one good resource.

The Ignite NeuroMotive Coach Certification in El Paso on Saturday is almost full! You can register for both the live course and the Online course by clicking here.

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.

Dec 29

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Today’s BrainWOD: “Tall Tales”

By Chris | Enrichment, Enrichment for Adults, Games, Ignite! At Home, Ignite! At School, Public Speaking, wod | No Comments

Lesson: How To Tell Tall Tales

5 Things Every Presenter Needs To Know About People from Weinschenk on Vimeo.

Activity:

“Fisherman’s Friend”

In pairs, have one student sit on a mat; the other pushes her to one end of the room, then races back to the start and pulls her in with a tug-of-war rope.

When finished, the “fisherman” recounts a story of their largest catch to the rest of the group. It will be false, of course.

Ages 3-6: One push, one pull, <1 minute speech

Ages 7-10: 2-3 pushes/pulls, <2 minute speech

Ages 11-16: 3+ pushes/pulls, <3 minute speech

Adults: 1 push/pull, 1 minute speaking, 5 rounds.

Dec 24

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Today’s BrainWOD: “Make The Hundred”

By Chris | Enrichment for Adults, Games, Ignite! At Home, Ignite! At School, Math, wod | No Comments

Warmup: 4 X
10 Side to Side hop over small barrier =>10 Sprawls => 25 M Sprint => 25 M Back pedal

Recite 1-10 multiplication tables as far as possible without interruption

In any order, perform:

100 squats

100 situps

100 pushups

100 lunges

without rest, complete:

1 a.	____ + 83 = 100

1 b.	11 + ____ = 100

2 a.	1 + ____ = 100

2 b.	____ + 15 = 100

3 a.	____ + 40 = 100

3 b.	____ + 50 = 100

4 a.	71 + ____ = 100

4 b.	____ + 95 = 100

5 a.	54 + ____ = 100

5 b.	____ + 71 = 100

6 a.	____ + 52 = 100

6 b.	64 + ____ = 100

7 a.	75 + ____ = 100

7 b.	83 + ____ = 100

8 a.	32 + ____ = 100

8 b.	____ + 44 = 100

9 a.	62 + ____ = 100

9 b.	____ + 29 = 100

10 a.

12 + ____ = 100

10 b.

____ + 35 = 100

Scaling Options: Decrease the number of reps (“Make The Twenty” or “Make The Fifty”)

Change addition to multiplication

Dec 20

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Today’s BrainWOD: Physical Skills Day

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => monkey bar pass => 3 cartwheels => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 25 double-unders

Elementary:
3x or 5:00
10 squats => monkey bar pass => 3 cartwheels => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 30 seconds of jump rope

Preschool:
3x or 5:00
3 squats => bar hang => logroll => 2 broad jumps => 5-meter one-legged hops, left leg => 5-meter one-legged hops, right leg

WOD –
Varsity:
5 rounds
400-meter run
20 sit-ups
15 front squats, 35#/30# dumbbells
10 seesaw shoulder press (alternating arms), 35#/30#

Junior Varsity:
5 rounds
400-meter run
20 sit-ups
15 front squats, 25#/20# dumbbells
10 seesaw shoulder press (alternating arms), 25#/20#

Novice:
4 rounds
400-meter run
20 sit-ups
15 front squats, 20#/15# dumbbells
10 seesaw shoulder press (alternating arms), 20#/15#

Elementary:
3 rounds
200-meter run
15 sit-ups
12 front squats, unloaded-5# dumbbells
10 shoulder press unloaded-5#

Preschool:
3 rounds
5-meter crab walk => 5 sit-ups
5-meter bunny hop => 3 super-slow squats
Forward roll => 3 press up the sky, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
10 Turkish get-ups, 15#-35# dumbbells
10 good mornings, PVC-45#

Elementary:
5:00-10:00
Max one-legged stand in one spot, each leg
Headstand and handstand practice

Preschool:
5:00
One-legged standing
Headstand practice

Dec 19

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Today’s BrainWOD: “Noble”

By Chris | Creative Writing, Ignite! At Home, Ignite! At School, Memory, wod | No Comments

Art show at IgniteGymHQ

Write a story that begins with the word “Noble,” includes the word “evil,” and ends with the word “sweeping.”

Scaling: Under 6: <50 words

7-10: 50-100 words

11-15: 150-200 words

16+: >250 words

…for every occurrence of “the” in your story, do five wall balls. For every occurrence of “and,” do five pushups. For every occurrence of “but” or “that,” do five burpees. Perform each exercise as soon as you use its associated word.

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

Dec 18

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Today’s BrainWOD: “Alphabet CrossWord”

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

Varsity:
1000-meter row
50 thrusters, 45#
8 muscle-ups
10:00 cap

Junior Varsity:
1000-meter row
50 thrusters, 35#
8 muscle-ups
10:00 cap

Novice:
750-meter row
50 thrusters, 25#
8 muscle-ups
10:00 cap

Elementary:
3 rounds
100-meter row
10 thrusters, unloaded-10#
5 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
3 squats => crab walk
3 thrusters, unloaded => 2 broad jumps
3 push-ups => obstacle course zigzag

Then, complete a simple crossword puzzle where each clue is given according to its first letter. For example:

Dec 15

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Today’s BrainWOD: “Rainbow Shuttle”

By Chris | Competitions, Enrichment, Enrichment for Adults, Games, Ignite! At Home, Ignite! At School, Interventions, Memory, wod | No Comments

Behind a visual barrier, arrange three cones of differing colors.

Set one cone of each color at 10m, 20m and 30m from the visual barrier.

Athlete races to the first set of cones, and guesses at the correct order to match the hidden pattern behind the visual barrier. Then they race back to the coach, who tells them how many they have correct.

The athlete races to the second set of cones and makes a more educated guess at the correct arrangement of cones. They sprint back to the coach and are told how many they have correct.

If necessary, they take their final chance on the third set of cones.

To make the challenge more difficult:

increase the distance between cones
increase the number of colors to four or five
remove previous attempts from eyesight (athlete has to recall previous attempts)

To make the challenge easier:

decrease the distance between cones
use only two colors with three cones (two red and one yellow, for example)

The purpose of this exercise is to plan for failure: few will make correct guesses on the first attempt. The key is for the athlete to learn that failure is expected and critical to eventual success as long as lessons are learned from each attempt.

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.

Dec 11

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Today’s BrainWOD: Physical Skills Day

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

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

Dec 10

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Today’s BrainWOD: “Estimating Percentages”

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

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.