Home
Welcome to CrossFit Mom
December 5, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 04 December 2011 22:35



"Baby Eva"

Advanced
5 rounds
200m run
10 one-armed kettlebell swings  12kg  (5 each arm)
10 pull ups

Intermediate
4 rounds
200m run
10 one-armed kettlebell swings  8kg 
10 pull ups or progressions

Beginner
3 rounds
200m run
10 one-armed kettlebell swings  4kg
10 pull ups or progressions

 
December 4, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 03 December 2011 21:26


Rest Day

 
December 3, 2011 PDF Print E-mail
Written by Andrea   
Friday, 02 December 2011 19:25


Advanced

For 20 minutes do:

250m row

25 push ups


Intermediate

For 15 minutes do:

250m row

20 push ups


Beginner

For 10 minutes do:

250m row

15 push ups

 
December 2, 2011 PDF Print E-mail
Written by Andrea   
Friday, 02 December 2011 00:19



Skill Day

Today, practice clean and jerks. Split jerk or push jerk, your choice. Pick a weight from #15 to #75. If you are using a bar with no bumpers, start the bar at mid-shin. Use the hang position if it is more comfortable.

For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

 
December 1, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 30 November 2011 20:31


Advanced

For 15 minutes do:

2 beginner rope climbs

20 wall ball #14

200m run


Intermediate

For 15 minutes do:

2 beginner rope climbs

15 wall ball #10

200m run


Beginner

For 10 minutes do:

2 beginner rope climbs

10 wall ball #6

200m run


Sub 250m row for run as needed.


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

 
November 30, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 29 November 2011 23:20


Rest Day

 
November 29, 2011 PDF Print E-mail
Written by Andrea   
Monday, 28 November 2011 18:09

"Jennifer"

Advanced

3 rounds

500m row

20 back squats #65

20 knees to elbows

 

Intermediate

3 rounds

500m row

15 back squats #45

15 knees to elbows

 

Beginner

3 rounds

250m row

10 back squats #15-25

10 knees to elbows

 
November 28, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 27 November 2011 19:03



Advanced

32kg kettlebell deadlift, 21 reps
Plank walk 21 meters
32kg kettlebell deadlift, 15 reps
Plank walk 15 meters
32kg kettlebell deadlift, 9 reps
Plank walk 9 meters


Intermediate

24kg kettlebell deadlift, 21 reps
Plank walk 21 meters
24kg kettlebell deadlift, 15 reps
Plank walk 15 meters
24kg kettlebell deadlift, 9 reps
Plank walk 9 meters


Beginner

16kg kettlebell deadlift, 15 reps
Plank walk 15 meters
16kg kettlebell deadlift, 12 reps
Plank walk 12 meters
16kg kettlebell deadlift, 9 reps
Plank walk 9 meters


Plank walk: Get into a plank positon. Move your right hand and right foot to the right. Bring your left hand and left foot to right so you are back in a plank. Continue in this fashion until you have gone the required number of meters.

 
November 27, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 26 November 2011 20:46



Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
November 26, 2011 PDF Print E-mail
Written by Andrea   
Friday, 25 November 2011 21:38


Rest Day

Last Updated on Friday, 16 November 2012 22:06
 
More Articles...
«StartPrev81828384858687888990NextEnd»

Page 87 of 114
 

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