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September 22, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 21 September 2011 19:15



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

 
September 21, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 20 September 2011 16:29

"Jake"

Advanced
250m row
20 squats
250m row
20 push ups
250m row
20 pull ups
250m row
20 knees to elbows

Intermediate
250m row
15 squats
250m row
15 push ups
250m row
15 pull ups
250m row
15 knees to elbows

Beginner
250m row
10 squats
250m row
10 push ups
250m row
10 pull ups
250m row
10 knees to elbows

 
September 20, 2011 PDF Print E-mail
Written by Andrea   
Monday, 19 September 2011 20:17


Advanced

5 rounds

10 shoulder press  #75

10 pull ups


Intermediate

4 rounds

10 shoulder press  #45

10 pull ups or progressions


Beginner

3 rounds

10 shoulder press  #25

10 pull up progressions


 
September 19, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 18 September 2011 16:13


Rest Day

 
September 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 17 September 2011 17:47



Skill Day

Today, pick a weight, from PVC to #65, and practice:

Shoulder press

Push press

Push jerk

Split jerk

 
September 17, 2011 PDF Print E-mail
Written by Andrea   
Friday, 16 September 2011 21:26


"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull #45

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull #35

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull #25

10 step ups

10 push press #25

Row 250m

 
September 16, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 15 September 2011 18:30


Advanced

5 rounds

25 double or single unders

200m run


Intermediate

4 rounds

20 single unders or step ups

200m run or 250m row


Beginner

3 rounds

15 single unders or step ups

200m run or 250m row

 
September 15, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 14 September 2011 21:59


Rest Day

 
September 14, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 13 September 2011 16:41


Advanced

21-15-9

Pull ups

Hang power cleans  #65


Intermediate

21-15-9

Pull ups or progressions

Hang power cleans  #45


Beginner

15-12-9

Pull up progressions

Hang power cleans  #15-25


Sub dumbbells for the barbell if needed.

 
September 13, 2011 PDF Print E-mail
Written by Andrea   
Monday, 12 September 2011 16:16



Advanced

3 rounds

9  overhead squats  #65

9  front squats  #65

9  back squats  #65

 

Intermediate

3 rounds

7 overhead squats  #45

7 front squats  #45

7 back squats  #45

 

Beginner

3 rounds

5 overhead squats  pvc - #25

5 front squats  pvc - #25

5 back squats  pvc - #25

 
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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.

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