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August 25, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 24 August 2011 16:46



"Baby Nancy"


Advanced

4 rounds

Run 400m

15 overhead squats #45-65

Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #25-35

Beginner

3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

 
August 24, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 23 August 2011 16:22


Advanced

5 rounds

10 kettlebell deadlifts  32kg

10 toes to bar or knees to elbows


Intermediate

4 rounds

10 kettlebell deadlifts  24kg

10 knees to elbows


Beginner

3 rounds

10 kettlebell deadlifts  16kg

10 knees to elbows or knee ups

 
August 23, 2011 PDF Print E-mail
Written by Andrea   
Monday, 22 August 2011 20:15

Warrick from CF Clarksville

"Warrick"


Advanced

15-12-9-6-3

Wall ball #14

Step ups


Intermediate

15-12-9-6

Wall ball #10

Step ups

 

Beginner

15-12-9

Wall ball #6

Step ups

 
August 22, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 21 August 2011 19:30


Rest Day

 
August 21, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 20 August 2011 19:40



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
August 20, 2011 PDF Print E-mail
Written by Andrea   
Friday, 19 August 2011 19:41

 

Advanced

3 rounds

20 pull ups

20 dips

20 squats

 

Intermediate

3 rounds

15 pull ups or progressions

15 dips

15 squats

 

Beginner

3 rounds

10 pull up progressions

10 dips

10 squats

 

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

Last Updated on Friday, 19 August 2011 20:05
 
August 19, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 18 August 2011 20:59



"Baby Isabel"

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25

 
August 18, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 17 August 2011 16:36


Rest Day

 
August 17, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 16 August 2011 16:18

 

"Baby Bradley"

 

Advanced

5 rounds

100m run/row

10 pull ups

100m run/row

10 burpees

 

Intermediate

4 rounds

100m run/row

10 pull ups or progressions

100m run/row

10 burpees or pregnant burpees

 

Beginner

3 rounds

100m run/row

10 pull up progressions

100m run/row

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.

 

 

Last Updated on Tuesday, 16 August 2011 16:32
 
August 16, 2011 PDF Print E-mail
Written by Andrea   
Monday, 15 August 2011 16:06



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

 
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Page 98 of 115
 

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