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August 20, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 19 August 2012 19:52

 

Rest Day

Last Updated on Sunday, 19 August 2012 19:57
 
August 19, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 18 August 2012 16:36



A lot of gals are asking to do regular deadlifts, so let's do them safely. 

Light, with good form.


Advanced

5 rounds

10 deadlifts #95

10 burpees


Intermediate

4 rounds

10 deadlifts #65

10 burpees or pregnant burpees


Beginner

3 rounds

10 deadlifts #45

10 pregnant burpees


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.

 
August 18, 2012 PDF Print E-mail
Written by Andrea   
Friday, 17 August 2012 16:59



Advanced

5 rounds

10 overhead plate lunges #25

15 knees to elbows


Intermediate

4 rounds

10 overhead plate lunges #15

15 knees to elbows


Beginner

3 rounds

10 overhead plate lunges #10

15 knees to elbows


Let trailing knee gently kiss the ground on each lunge.

 
August 17, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 16 August 2012 17:34



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #15-25

 
August 16, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 15 August 2012 16:21



Rest Day

 
August 15, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 14 August 2012 18:48



Advanced

For 15 minutes do:

10 one-armed kettlebell swings 12kg

10 box jumps

10 ring dips


Intermediate

For 15 minutes do:

10 one-armed kettlebell swings 8kg

10 box jumps or step ups

10 ring dips


Beginner

For 12 minutes do:

10 one-armed kettlebell swings 4kg

10 step ups

10 ring dips


If you cannot do ring dips, do them with a band for assistance, or just jump up to support for each rep. 

 
August 14, 2012 PDF Print E-mail
Written by Andrea   
Monday, 13 August 2012 18:17



Advanced

30-20-10

Wall ball #14

Pull ups

Double or single unders


Intermediate

25-15-10

Wall ball #10

Pull ups or progressions

Single unders or step ups


Beginner

20-15-10

Wall ball #6

Pull up progressions

Step ups

 
August 13, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 12 August 2012 18:02



3 rounds

Row 500m

Run/walk 400m

 
August 12, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 11 August 2012 17:18



Rest Day

 
August 11, 2012 PDF Print E-mail
Written by Andrea   
Friday, 10 August 2012 16:27



10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

6-10 rounds with a 3 minute rest in between, of any (or any combination) of: 

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

 
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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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