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Wednesday August 5, 2015 CrossFit Stapleton- Denver, CO

It is ALMOST that time of year again…


Are you ready to crush your kiddos school lunches? It is an overwhelming and often frustrating task that you need to tackle daily!!

Below are some pointers on how to get your kiddos involved in the process and hopefully lessen the stress.


Do kids have nutritional requirements?

  • YES! They 100% do… See more on this below
  • How your kids eat now will set the pace for the rest of their life. They are VERY impressionable!
  • Get them excited about food and proper nutrition
  • Kids with the right balance of omega fatty acids in their daily diet have a much better chance of creating a more solid foundation for their brain activity and capabilities later on
  • A child who practices a low fat and cholesterol diet on a daily basis significantly improves their chances of preventing a heart attack down the road; even if heart disease tends to be hereditary within your family

Nutritional Requirements:

  • Kids nutritional requirements are based off of the same principals as adult nutrition.
  • Their diet needs to include a wide array of Carbs (fruits/veggies/whole grains), Fats, Proteins, Minerals, and Vitamins!






Seafood/Eggs Fruits Nuts/Seeds Kids Mulit-V Kids Multi-V
Lean Meats (chicken/turkey) Veggies Avocados
Red Meats (limit) Whole Grains
  • Quinoa/ B. Rice
  • Oatmeal
  • Popcorn





You should never count calories for kids!

  • Kids have an incredible ability to know and truly understand when they are hungry and when they are full… as opposed to adults.
  • Let them eat when they want to eat and let them stop when they say they are full!
  • You as the parent know when the ‘I am full now… but will be hungry for dessert later’ (while there is a full serving of veggies left on their plate)  excuse pops up… Be on the look out for that!!

How to get your kids excited about eating well…

  • Get them involved in the kitchen… let them beat the eggs in the morning, or add fresh fruits and veggies into their mid-afternoon smoothies. You will be SHOCKED how much more they will eat when they know they played a hand in making that meal!
  • Talk about what makes a snack ‘healthy’ and good for them! They need to be informed too… What is a Protein? Carb? Fat? Don’t get too technical.. just keep it simple!
  • Have them try different fruits and veggies often… let them know there is sooo much out there to try!
  • Be AHEAD of the game
    • Plan out your weeks worth of lunches and snacks (get the kids involved)
    • Cook EXTRA dinner to pack for lunch the next day
    • Have the kids (they are able) start packing their own lunch 1-3x/week the night before… Make it fun!!


For some kid friendly recipes or additional nutrition info email Tay at




A. Take 15 minutes to build to a heavy Split Jerk

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)



A. Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups

Rest exactly 5 minutes, and then . . .

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run



WOD – “Helen”
3 Rounds for Time:
400m Run
21 KB Swings (55/35)
12 Pullups
MyZone: Sprint /Red


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