Learn how to do Frog Stands/ Crane Pose

Hey kids! We're working on a Dolphins Crossfit kids blog so you can see all the Wods and pictures of yourself! Stay tuned, its coming soon.

Gymnastics work for this week.....
Crane Pose and work with the yoga chair

Do The Crane Pose LIVESTRONG.COM

(click on link for instructions)

This week we'll be learning THRUSTERS!
This exercise will give you stronger legs for egg beatering and shoulders for sculling!
I'm so proud of the girls and how quickly they are picking up these complex movements!

Saturday....

WOD-

Kettlebell fun!

and...Your going to love the skill work from Born to Run.

Tuesdays workout!!!

We had a super time today doing an obstacle course! The girls were great! They put forth a lot of effort even thought it was HOT outside. The pool felt great later on.

Back handspring tutorial

Japan at Beijing Olympics.
Tues WOD- 2 rounds -obstacle course for time! (this is really fun, bring shoes!)
13 & over- Crossfit kids skills test. We will compare in a few months.

Desert Divas- practicing their handstand push-up progressions!

Saturday WOD
TRACK DAY!
Warm-up...
3 x or 5:00
10 Tuck jumps => 1 Forward roll =>10 Side to side hops => 1 Forward rolls => 5 squats (pvc) =>50 M run
Do the following three times
20 Box jumps (bleachers hop up) quickly run to pull up bars...
3 Push ups
6 Pull ups or progressions
9 Squats

A GREAT HEALTHY meal.... Bison(Costco), w/ avocado on top. Ccook asparagus & brussel sprouts at 450,top with sea salt, flax oil, Braggs liquid amino acids (a bit like soy sauce but all natural).

EAT YOUR VEGIS!!!

WOD- Same as Tuesday.

I love seeing you girls DEADLIFTING!

13 & over

3 rounds

run 400 meters. 10 deadlift 20-30#. 10 pull-ups(jumping ok)

post time to comments.

thanks to MT. SIDE FITNESS for donating A LOT of 8 pd weights to our team!!

Arizona Desert Dolphins Awarded GCSG Athlete of the Year

Congratulations all ARIZONA DESERT DOLPHIN ATHLETES!

We were just awarded the 2009 Grand Canyon State Games Athlete of the Year!

We were chosen out of 30,000 athletes!

Great job athletes and coaches!

We look forward to attending some GREAT award ceremonies together! We will keep you posted on dates when they come up.

Dancing Dolphins Class: STARTS TODAY!

If you've never tried the Desert Dolphins and are looking for a free class to "get your feet wet" come on down today!

The Desert Dolphins are hosting their annual Dancing Dolphins Free Class with no additional obligation.

It's a 4 week class, (Tuesday Sept. 8th, 15th, 22nd, 29th)

5:30-6:30 pm at Brimhall Pool in Mesa.

No registration is required! Just come on down!

See you there! And don't forget... bring a friend!

We need old basketballs!

We are making medicine balls!
We need your old basketballs. They can be flat and any size.
We also need DUCT TAPE!
We would LOVE it if you wanted to make these at home.....
DIRECTIONS-
Get a basketball.
Cut a slot in the top.
Fill it with sand.
Use almost an entire roll of duct tape and WRAP the basketball with the tape.

Full size weigh about 20-30 pds. Jr are 12-19. We can use both sizes.
THANKS these will help a lot to increase the girls strength!

GREAT FIRST DAY LADIES!!

Thursdays WOD will be the same as Tuesday.

Work on improving your times today.

If you didn't finish last time- try hard this time- you can do it!