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April 11, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 10 April 2011 16:37



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
April 10, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 09 April 2011 16:31



Advanced

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate

Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

 
April 9, 2011 PDF Print E-mail
Written by Andrea   
Friday, 08 April 2011 19:39



"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

 
April 8, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 07 April 2011 19:41


Rest Day

 
April 7, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 06 April 2011 21:19



"Baby J.T."


Advanced

21-15-9

Shoulder press  #65

Dips

Push ups


Intermediate

21-15-9

Shoulder press  #45

Dips

Push ups


Beginner

15-12-9

Shoulder press  #25

Dips

Push ups


Dips can be done on the rings, parallel bars or a bench.

 
April 6, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 05 April 2011 20:58



For 5 minutes do:


Hang power clean, front squat, to overhead.


Advanced

#65


Intermediate

#45


Beginner

#25

 
April 5, 2011 PDF Print E-mail
Written by Andrea   
Monday, 04 April 2011 18:00



"Baby Michael"

Advanced

3 rounds

600m run

20 good mornings #45

20 knees to elbows

Intermediate

3 rounds

400m run or walk

15 good mornings #35

15 knees to elbows

Beginner

3 rounds

200m run or walk

10 good mornings #25

10 knees to elbows or knee ups

 
April 4, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 03 April 2011 16:39



Rest Day

 
April 3, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 02 April 2011 18:25



"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

 
April 2, 2011 PDF Print E-mail
Written by Andrea   
Friday, 01 April 2011 16:35



Advanced
4 rounds
400m run
12 backsquats  #65

Intermediate
3 rounds
400m run/walk
12 backsquats  #45

Beginner
3 rounds
200m run/walk
9 backsquats  #25

 
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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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