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What is Gravity Kids

Gravity Kids is a foundational strength and conditioning program for all 7 to 12 year-olds. Anyone in that age group will benefit from this highly functional exercise program including young athletes. Gravity Kids is also suitable as a primary P.E. program for home- and charter-schooled kids. It is broad-based, varied, and functional exercise designed for maximum vitality, coordination, and useful capacity.

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Thursday, May 27, 2010

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!

posted by Kate at 6:29 AM

Monday, April 12, 2010

Monday Gravity Kids

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!!!!

posted by Kate at 8:53 AM

Thursday, April 1, 2010

Wednesday - Workout


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.

posted by Kate at 11:39 AM

Thursday, March 25, 2010

Spring!

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.




posted by Kate at 12:51 PM

Tuesday, March 2, 2010

Action Kids

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.

posted by Kate at 6:14 PM

Monday, March 1, 2010

Monday Gravity Kids

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!

posted by Kate at 3:55 PM

Wednesday, February 24, 2010

Wednesday Gravity Kids - Workout

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!

posted by Kate at 12:31 PM

Tuesday, February 2, 2010

Kids getting strong.



posted by Kate at 2:29 PM

Gravity Kids reaching their goals!




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!

posted by Kate at 2:12 PM

Monday Gravity Kids WOD

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!

posted by Kate at 2:09 PM

Monday, January 25, 2010

Monday Gravity Kids WOD

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

posted by Kate at 12:11 PM

Thursday, January 21, 2010

Wednesday Gravity Kids

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.

posted by Kate at 12:29 PM

Monday, January 18, 2010

Monday Gravity Kids WOD

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!

posted by Kate at 2:35 PM

Monday, January 11, 2010

Monday Gravity Kids

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.

posted by Kate at 3:52 PM