Summer Strength For Kids

For Middle and High school kids that want to gain strength this summer

Classes led by Dr. Eric Richards (Doctor of Chiropractic, Masters in Exercise Physiology, CrossFit Level 1 Certified), Laura Richards (Pediatric Occupational Therapist), and Gary Morton (CrossFit Level 1 Certified)

Purchase Here

The lifts shown here at The Garage, our sister gym

Results are tracked in our WODIFY  utility

 

At CrossFit Silos

1-2:30 pm T TH classes

June 1st to July 31st

Cost $250

Limit 20 Students

Overall class structure

– warm up and mobility

– lifting warm ups sets

– lifts for scoring

– cool down and mobility

 

Mark Rippetoe’s Starting Strength is our guiding philosophy.

 

Below is a description of the lifting portion of the Starting Strength program. If you are not familiar with the below notation of showing workout plans, a little explanation is in order.  The letter “x” represents a rest day.  The letters “A” and “B” are workouts described below.  So, for example, the first week of workouts shown directly below is “AxBxAxx”, which means do workout A on Monday, rest on Tuesday, do workout B on Wednesday, rest on Thursday, Do workout A on Friday, and rest on the weekend.

 

For first 2-3 weeks:

xAxBxxx xBxAxxx xAxBxxx

A= squat, press, dead lift

B= squat, bench press, dead lift

x= rest day

 

Then, for 2-3 weeks:

xAxBxxx xBxAxxx xAxBxxx

A= squat, press, dead lift

B= squat, bench press, power clean

x= rest day

 

For the remainder of the  weeks:

xAxBxxx xBxAxxx xAxBxxx

A= squat, press, dead lift, power clean

B= squat, bench press, back extensions, chin-ups or pull-ups

x= rest day

 

Sets and Reps

Squat 3 sets of 5 reps (3×5)…. this means you’d lift 5 times and rest, then do 5 again and rest, and then one more set of 5…. thus 3 sets

Press 3 sets of 5 reps (3×5)

Dead Lift 1 sets of 5 reps (1×5)

Bench Press 3 sets of 5 reps (3×5)

Power Clean 3 sets of 5 reps  (3×5)

chin-ups or pull-ups 3 sets of max reps (3xmax)

 

 

Nutritional Component of the Starting Strength Program

This will NOT be mandatory.  It is highly suggested as strength, mass and lifting go hand in hand.

Here are the nutritional recommendations of the SS program in a nutshell:

-Eat four meals a day

-Get 1g protein per pound of body weight

-Eat lots of meat, egg, and dairy

-Eat lots of vegetables and fruit

 

Gain strength over the Summer

 

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