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July 10, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 10 July 2011 09:25



Advanced

3 rounds

400m run

10 kettlebell deadlifts  32kg

10 push ups

10 deadlifts

10 push ups


Intermediate

3 rounds

400m run/walk

7 kettlebell deadlifts  24kg

7 push ups

7 deadlifts

7 push ups


Beginner

3 rounds

200m run/walk

5 kettlebell deadlifts  16kg

5 push ups

5 deadlifts

5 push ups


 
July 9, 2011 PDF Print E-mail
Written by Andrea   
Friday, 08 July 2011 19:29


Rest Day

 
July 8, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 07 July 2011 17:01



Skill Day

Core work!

Max side plank

Max plank hold on forearms

Max side plank other side

Max plank hold

 

Repeat 3 times, resting as needed.

 
July 7, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 06 July 2011 16:42

Photo courtesy of Luis Albuquerque Photography


"Baby DT"

 

Advanced

4 rounds

12 kettlebell deadlifts  #32kg

9 hang power cleans  #45-65

6 push jerks  #65

 

Intermediate

4 rounds

12 kettlebell deadlifts  #24kg

9 hang power cleans  #25-45

6 push jerks  #45

 

Beginner

3 rounds

12 kettlebell deadlifts  #16kg

9 hang power cleans  PVC-#25

6 push jerks  #25

 
July 6, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 05 July 2011 18:45



Advanced

5 rounds

3 beginner rope climbs

10 shoulder press  #25 DB's

10 overhead squats  #65

 

Intermediate

4 rounds

3 beginner rope climbs

10 shoulder press  #15 DB's

10 overhead squats  #45

 

Beginner

3 rounds

3 beginner rope climbs

10 shoulder press  #10 DB's

10 overhead squats  #15-25

 

Beginner rope climb:  Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

Last Updated on Tuesday, 05 July 2011 19:11
 
July 5, 2011 PDF Print E-mail
Written by Andrea   
Monday, 04 July 2011 18:06


Rest Day

 
July 4, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 03 July 2011 19:40


"Baby Morrison"


Advanced

5 rounds

10 wall ball  #14

10 box jumps or step ups

10 one-armed kettlebell swings  12kg


Intermediate

4 rounds

10 wall ball  #10

10 step ups

10 one-armed kettlebell swings  8kg


Beginner

3 rounds

10 wall ball  #6

10 step ups

10 one-armed kettlebell swings  4kg



 
July 3, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 02 July 2011 20:55



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
July 2, 2011 PDF Print E-mail
Written by Andrea   
Friday, 01 July 2011 19:08



Advanced

3 rounds

12 front squats  #65

12 burpees

12 pull ups


Intermediate

3 rounds

12 front squats  #45

12 burpees or pregnant burpees

12 pull ups or progressions


Beginner

3 rounds

10 front squats  #25

10 pregnant burpees

10 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.

 
July 1, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 30 June 2011 19:54


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