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September 9, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 08 September 2011 20:04



"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts #75-100

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts #50-75

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts #25-50

Push ups

 
September 8, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 07 September 2011 18:19



Advanced

20 lunges

20 pull ups

20 step ups

20 double or single unders

20 dips

10 knees to elbows

20 one-armed kettlebell swings  12kg

10 knees to elbows

20 hang power cleans  #25 dumbbells

20 good mornings

20 wall ball  #14

3 beginner rope climbs


Intermediate

15 lunges

15 pull ups or progressions

15 step ups

15 single unders

15 dips

7 knees to elbows or knee ups

15 one-armed kettlebell swings  8kg

7 knees to elbows or knee ups

15 hang power cleans  #15 dumbbells

15 good mornings

15 wall ball  #10

3 beginner rope climbs


Beginner

10 lunges

10 pull up progressions

10 step ups

10 single unders (omit if you cannot jump)

10 dips

5 knees to elbows or knee ups

10 one-armed kettlebell swings  4kg

5 knees to elbows or knee ups

10 hang power cleans  #10 dumbbells

10 good mornings

10 wall ball  #4-6

3 beginner rope climbs


For the dips, use rings, parallel bars or a bench.


For beginner rope climbs, sit at the bottom of the rope and pull yourself to a standing position.

 
September 7, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 06 September 2011 16:20


Rest Day

 
September 6, 2011 PDF Print E-mail
Written by Andrea   
Monday, 05 September 2011 16:23


"Baby Karen"

Advanced
100 wall ball #12


Intermediate
75 wall ball #10


Beginner
50 wall ball #6-8

 

Please remember this is NOT for time. Just get the work done, resting as needed. Remember to breathe!

 
September 5, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 04 September 2011 17:08

“Annie”

Advanced

15-12-9-6-3

Push press #65

Push ups

Intermediate

15-12-9-6

Push press #45

Push ups

Beginner

15-12-9

Push press #25-35

Push ups

 
September 4, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 03 September 2011 20:20



Skill Day

Front squats

Practice, practice, practice. Grab a PVC, an empty bar or weight up to #65. Keep the elbows up, head neutral, chest up.

 
September 3, 2011 PDF Print E-mail
Written by Andrea   
Friday, 02 September 2011 19:48


Rest Day

 
September 2, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 01 September 2011 16:23


Advanced

15-12-9-6-3

Hang power cleans  #65

Burpees


Intermediate

15-12-9-6

Hang power cleans  #45

Burpees or pregnant burpees


Beginner

15-12-9

Hang power cleans  #15-25

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.

 
September 1, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 31 August 2011 17:29



Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
August 31, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 30 August 2011 16:53



Advanced
5 rounds
10 push press  #55
10 walking overhead plate lunge  #25

Intermediate
4 rounds
10 push press  #35
10 walking overhead plate lunge  #15

Beginner
3 rounds
10 push press  #25
10 walking overhead plate lunge  #10

 
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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