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November 21, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 20 November 2011 22:41


"Baby Nutts"

 

Advanced

20 dumbbell shoulder press #25

20 kettlebell deadlifts  32kg

20 step ups

20 pull ups

20 wall ball #14

20 double unders or single unders

400m run

 

Intermediate

20 dumbbell shoulder press #15-20

20 kettlebell deadlifts  24kg

20 step ups

20 pull ups or progressions

20 wall ball #10

20 single unders

400m run or row

 

Beginner

15 dumbbell shoulder press #10

15 kettlebell deadlifts  16kg

15 step ups

15 pull up progressions

15 wall ball #6

15 single unders

250m run or row

 

If you cannot jump rope, sub another set of step ups.

 
November 20, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 19 November 2011 20:14


"Baby Fran"

Advanced
21-15-9
Thrusters #65
Pull ups

Intermediate
21-15-9
Thrusters #45
Pull ups

Beginner
15-12-9
Thrusters #15-25
Pull ups


Sub ring rows or pull up progressions for pull ups as needed.

Please remember to watch intensity. This is NOT for time.


 
November 19, 2011 PDF Print E-mail
Written by Andrea   
Friday, 18 November 2011 19:30



"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows

Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups

Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups


Sub rowing for the run if needed.

 
November 18, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 17 November 2011 18:12


Rest Day

 
November 17, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 16 November 2011 17:47


Skill Day

Today, do the Burgener warm up and practice the heaving snatch balance with PVC or an empty bar.

 
November 16, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 15 November 2011 20:44


Advanced

3 rounds

800m run


Intermediate

3 rounds

600m run


Beginner

3 rounds

400m run


Rest as long as needed between rounds.

Sub rowing if necessary.

 
November 15, 2011 PDF Print E-mail
Written by Andrea   
Monday, 14 November 2011 20:54

 

Advanced

5 rounds

500m row

10 thrusters #65

 

Intermediate

4 rounds

500m row

10 thrusters #45

 

Beginner

3 rounds

500m row

10 thrusters #15-25

 
November 14, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 13 November 2011 20:22


Rest Day

 
November 13, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 12 November 2011 17:39


Advanced

21-15-9

Toes to bar

Wall ball  #14


Intermediate

21-15-9

Toes to bar

Wall ball  #10


Beginner

15-12-9

Toes to bar

Wall ball  #6


If you cannot do toes to bar, sub knees to elbows or knee ups.

 
November 12, 2011 PDF Print E-mail
Written by Andrea   
Friday, 11 November 2011 17:19


Advanced

500m row

20 step ups

20 push ups

20 knees to elbows

20 pull ups

20 good mornings

20 dips

10 turkish get ups, alternating arms, 12kg KB or #25 DB


Intermediate

500m row

15 step ups

15 push ups

15 knees to elbows

15 pull ups

15 good mornings

15 dips

8 turkish get ups, alternating arms, 8kg KB or #15 DB


Beginner

250m row

10 step ups

10 push ups

10 knees to elbows

10 pull ups

10 good mornings

10 dips

6 turkish get ups, alternating arms, 4kg KB or #10 DB


For the good mornings, use an empty bar.

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

For the get ups, start from a seated position with the bell overhead and stand up while keeping your eyes on the bell. Sit back down, still keeping your eyes on the bell, switch arms, repeat.


 
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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