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April 10, 2012 PDF Print E-mail
Written by Andrea   
Monday, 09 April 2012 16:37



Rest Day

 
April 9, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 08 April 2012 19:20

 

Skill Day
Today, practice clean and jerks. Split jerk or push jerk, your choice. Pick a weight from #15 to #75. Start from the hang position.
For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

 

Skill Day

Today, practice clean and jerks. Split jerk or push jerk, your choice. Pick a weight from #15 to #75. Start from the hang position.

 

For a demo of the push jerk, go here.

 

Last Updated on Sunday, 08 April 2012 19:24
 
April 8, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 07 April 2012 17:55



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

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


 
April 7, 2012 PDF Print E-mail
Written by Andrea   
Friday, 06 April 2012 19:36



"Baby Pheezy"

Advanced

3 rounds

10 front squats #65

10 pull ups

10 kettlebell deadlifts 32kg

10 toes to bar

10 push jerks #65

10 push ups


Intermediate

3 rounds

7 front squats #45

7 pull ups or progressions

7 kettlebell deadlifts 24kg

7 toes to bar or knees to elbows

7 push jerks #45

7 push ups


Beginner

3 rounds

5 front squats #25

5 pull up progressions

5 kettlebell deadlifts 16kg

5 knees to elbows or knee ups

5 push jerks #25

5 push ups

 
April 6, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 05 April 2012 19:39



Rest Day


Coach Glassman visits Kenya. 

 
April 5, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 04 April 2012 19:26



Advanced

800m run

5 rounds

10 knees to elbows

10 good mornings

800m run


Intermediate

800m run

4 rounds

10 knees to elbows

10 good mornings

800m run


Beginner

400m run

3 rounds

10 knees to elbows

10 good mornings

400m run

 
April 4, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 03 April 2012 16:12

"Baby Grace"
Advanced
30 hang power clean and anyway overhead  #65
Intermediate
30 hang power clean and anyway overhead  #45
Beginner
30 hang power clean and anyway overhead  #15-25
Sub dumbbells for the barbell if needed.



"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65


Intermediate

30 hang power clean and anyway overhead  #45


Beginner

30 hang power clean and anyway overhead  #15-25


Sub dumbbells for the barbell if needed. 

 
April 3, 2012 PDF Print E-mail
Written by Andrea   
Monday, 02 April 2012 16:14



Advanced
5 rounds
15 overhead walking lunges with #45 barbell or plate
15 burpees or pregnant burpees
Intermediate
4 rounds
12 overhead walking lunges with #25 barbell or plate
12 burpees or pregnant burpees
Beginner
3 rounds
9 overhead walking lunges with #10 barbell or plate
9 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.

Advanced

5 rounds

12 overhead walking lunges with #45 barbell or plate

12 burpees or pregnant burpees

 

Intermediate

4 rounds

12 overhead walking lunges with #25 barbell or plate

12 burpees or pregnant burpees

 

Beginner

3 rounds

12 overhead walking lunges with #10 barbell or plate

12 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.

 
April 2, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 01 April 2012 18:27



Rest Day

 
April 1, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 31 March 2012 18:17

 

Advanced

5 rounds

200m row

10 squats

 

Intermediate

4 rounds

200m row

10 squats

 

Beginner

3 rounds

200m row

10 squats

Last Updated on Saturday, 31 March 2012 18:24
 
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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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