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December 22, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 21 December 2013 23:34


Advanced

5 rounds

10 dumbbell deadlift #30 DB's

10 dumbbell front squat #30 DB's

10 shoulder press #30 DB's


Intermediate

4 rounds

10 dumbbell deadlift #15-20 DB's

10 dumbbell front squat #15-20 DB's

10 shoulder press #15-20 DB's


Beginner

3 rounds

10 dumbbell deadlift #10-15 DB's

10 dumbbell front squat #10-15 DB's

10 shoulder press #10-15 DB's

 
December 21, 2013 PDF Print E-mail
Written by Andrea   
Friday, 20 December 2013 22:22


Rest Day

 
December 20, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 19 December 2013 21:13

Run, row or walk, or use any combination of the three, until you have gone 1600-3200m.


 
December 19, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 18 December 2013 20:46

 

"Baby Elizabeth"

 

Advanced

21-15-9

Hang power cleans #65

Dips

 

Intermediate

21-15-9

Hang power cleans #45

Dips

 

Beginner

15-12-9

Hang power cleans #15-25

Dips

 

If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

Use bands for the dips as needed, or scale to jump to support.

 
December 18, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 17 December 2013 20:12


Advanced

5 rounds

12 burpees

12 pull ups


Intermediate

4 rounds

12 burpees or pregnant burpees

12 pull ups or progressions


Beginner

3 rounds

12 pregnant burpees

12 pull up progressions


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.

 
December 17, 2013 PDF Print E-mail
Written by Andrea   
Monday, 16 December 2013 22:44


Rest Day

 
December 16, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 15 December 2013 21:22


Advanced

5 rounds

10 shoulder press #65

10 deadlifts #95

 

Intermediate

4 rounds

10 shoulder press #45

10 deadlifts #65

 

Beginner

3 rounds

10 shoulder press #15-25

10 deadlifts #45

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 
December 15, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 14 December 2013 20:29

 

"Baby Cindy"

Advanced

For 15 minutes do:

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull up progressions

10 push ups

15 squats

 
December 14, 2013 PDF Print E-mail
Written by Andrea   
Friday, 13 December 2013 22:05

 

Death by Hang Power Clean


Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 

 

With a continuously running clock do one hang power clean the first minute, two hang power cleans the second minute, three hang power cleans the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 
December 13, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 12 December 2013 19:31


Rest Day

 
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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