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July 16, 2011 PDF Print E-mail
Written by Andrea   
Friday, 15 July 2011 16:34



"Baby Barbara"

 

Advanced

5 rounds

6 pull ups

8 push ups

10 knees to elbows

12 squats

 

Intermediate

5 rounds

4 pull ups or progressions

6 push ups

8 knees to elbows

10 squats

 

Beginner

5 rounds

4 pull ups or progressions

5 push ups

6 knees to elbows

7 squats

 

Rest 3 minutes between each round.

 
July 15, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 14 July 2011 19:21



Advanced

5 rounds

10 front squats  #65

10 push ups

 

Intermediate

4 rounds

10 front squats  #45

10 push ups

 

Beginner

3 rounds

10 front squats  #25

10 push ups

 

For the front squats, you may use a barbell or dumbbells closest to the barbell weight.

 
July 14, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 13 July 2011 16:27


Advanced

3 rounds

100m waiter walk, right arm  #25 dumbbell

20 knees to elbows

100m waiter walk, left arm  #25 dumbbell  

20 good mornings


Intermediate

3 rounds

100m waiter walk, right arm  #15 dumbbell

15 knees to elbows

100m waiter walk, left arm  #15 dumbbell

15 good mornings


Beginner

3 rounds

50m waiter walk, right arm  #10 dumbbell

10 knees to elbows

50m waiter walk, right arm  #10 dumbbell

10 good mornings

 
July 13, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 12 July 2011 20:42

 

Rest Day

Last Updated on Tuesday, 12 July 2011 20:44
 
July 12, 2011 PDF Print E-mail
Written by Andrea   
Monday, 11 July 2011 19:50


Advanced

21-15-9-6-3

Pull ups

Shoulder press  #65


Intermediate

21-15-9

Pull ups or progressions

Shoulder press  #45


Beginner

15-12-9

Pull up progressions

Shoulder press  #15-25

 
July 11, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 10 July 2011 17:17


Skill Day

Today, do the Burgener warm up and practice the hang power snatch with PVC or an empty bar.

Last Updated on Friday, 19 August 2011 20:07
 
July 10, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 10 July 2011 09:25



Advanced

3 rounds

400m run

10 kettlebell deadlifts  32kg

10 push ups

10 deadlifts

10 push ups


Intermediate

3 rounds

400m run/walk

7 kettlebell deadlifts  24kg

7 push ups

7 deadlifts

7 push ups


Beginner

3 rounds

200m run/walk

5 kettlebell deadlifts  16kg

5 push ups

5 deadlifts

5 push ups


 
July 9, 2011 PDF Print E-mail
Written by Andrea   
Friday, 08 July 2011 19:29


Rest Day

 
July 8, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 07 July 2011 17:01



Skill Day

Core work!

Max side plank

Max plank hold on forearms

Max side plank other side

Max plank hold

 

Repeat 3 times, resting as needed.

 
July 7, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 06 July 2011 16:42

Photo courtesy of Luis Albuquerque Photography


"Baby DT"

 

Advanced

4 rounds

12 kettlebell deadlifts  #32kg

9 hang power cleans  #45-65

6 push jerks  #65

 

Intermediate

4 rounds

12 kettlebell deadlifts  #24kg

9 hang power cleans  #25-45

6 push jerks  #45

 

Beginner

3 rounds

12 kettlebell deadlifts  #16kg

9 hang power cleans  PVC-#25

6 push jerks  #25

 
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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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