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February 29, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 28 February 2012 21:40

 

Advanced

20 shoulder press #65

40 toes to bar or knees to elbows

800m run

60 push press #65

80 double or single unders

 

Intermediate

15 shoulder press #45

30 knees to elbows

400m run

45 push press #45

60 single unders or step ups

 

Beginner

10 shoulder press #15-25

20 knees to elbows or knee ups

200m run

30 push press #15-25

40 step ups

Last Updated on Tuesday, 28 February 2012 21:54
 
February 28, 2012 PDF Print E-mail
Written by Andrea   
Monday, 27 February 2012 21:42



Death By Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Use whatever pull up, band or progression you are doing at this time.

 
February 27, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 26 February 2012 17:40



Advanced

3 rounds

300m row

20 wall ball #14

10 pull ups


Intermediate

3 rounds

300m row

15 wall ball #10

10 pull ups or progressions


Beginner

3 rounds

300m row

10 wall ball #6

10 pull up progressions

 
February 26, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 25 February 2012 21:29


Rest Day

 
February 25, 2012 PDF Print E-mail
Written by Andrea   
Friday, 24 February 2012 21:48

 

"Baby Cindy"

 

Advanced and Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 
February 24, 2012 PDF Print E-mail
Written by Andrea   
Friday, 24 February 2012 00:02



"Baby Griff"

Advanced

Run 800m

Row 500m

Run 800m

Row 500m


Intermediate

Run 400m

Row 500m

Run 400m

Row 500m


Beginner

Run 200m

Row 250m

Run 200m

Row 250m

 
February 23, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 22 February 2012 21:02


For 7 minutes do:

Burpees or 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.


These are high on the intensity meter. Be sure to take breaks!

 
February 22, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 21 February 2012 23:35


Rest Day

 
February 21, 2012 PDF Print E-mail
Written by Andrea   
Monday, 20 February 2012 22:25



Advanced

5 rounds

10 Hang power clean #65

10 Shoulder press #65

10 Overhead squat #65


Intermediate

4 rounds

10 Hang power clean #45

10 Shoulder press #45

10 Overhead squat #45


Beginner

3 rounds

10 Hang power clean #15-25

10 Shoulder press #15-25

10 Overhead squat #15-25


 
February 20, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 19 February 2012 23:09

“Baby Angie”

Advanced

45 pull ups
45 push ups
45 knees to elbows
45 squats

Intermediate

35 pull ups/ring rows
35 push ups
35 knees ups
35 squats

Beginner

25 ring rows
25 push ups
25 knee ups
25 squats

 
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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.

Personalized Programming