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August 17, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 16 August 2011 16:18

 

"Baby Bradley"

 

Advanced

5 rounds

100m run/row

10 pull ups

100m run/row

10 burpees

 

Intermediate

4 rounds

100m run/row

10 pull ups or progressions

100m run/row

10 burpees or pregnant burpees

 

Beginner

3 rounds

100m run/row

10 pull up progressions

100m run/row

10 pregnant burpees

 

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 

 

Last Updated on Tuesday, 16 August 2011 16:32
 
August 16, 2011 PDF Print E-mail
Written by Andrea   
Monday, 15 August 2011 16:06



Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
August 15, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 14 August 2011 17:16



With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.


Use as many sets in any order each minute as needed.


Use whatever progression for each exercise that you may need.

 
August 14, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 13 August 2011 17:50


Rest Day

 
August 13, 2011 PDF Print E-mail
Written by Andrea   
Friday, 12 August 2011 16:55

Leandro

“Leandro”

Advanced

5 rounds

10 step ups

10 dumbbell hang power cleans #20-25 DB’s

10 squats

Intermediate

4 rounds

10 step ups

10 dumbbell hang power cleans #15 DB’s

10 squats

Beginner

3 rounds

10 step ups

10 dumbbell hang power cleans #10 DB’s

10 squats

 
August 12, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 11 August 2011 18:38


"Baby Gator"


Advanced

8 rounds

6 front squats  #65

7 push ups


Intermediate

8 rounds

5 front squats  #45

6 push ups


Beginner

8 rounds

4 front squats  #15-25

5 push ups

 
August 11, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 10 August 2011 16:20


Advanced

For 12 minutes do:

400m run

10 kettlebell deadlifts  32kg


Intermediate

For 12 minutes do:

400m run or 200m walk

7 kettlebell deadlifts  24kg


Beginner

For 12 minutes do:

200m run/walk

5 kettlebell deadlifts  16kg


 
August 10, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 09 August 2011 16:16


Rest Day

 
August 9, 2011 PDF Print E-mail
Written by Andrea   
Monday, 08 August 2011 16:18


Advanced

5 rounds

10 overhead squats  #65

10 push ups


Intermediate

4 rounds

10 overhead squats  #45

10 push ups


Beginner

3 rounds

10 overhead squats  #15-25

10 push ups


If you cannot do regular push ups, do them on parallettes, a tire, wall or some sort of elevated surface.

 
August 8, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 07 August 2011 16:40


4 rounds

500m row


Rest 3-5 minutes between rounds


 
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Important

CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

Personalized Programming