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January 28, 2012 PDF Print E-mail
Written by Andrea   
Friday, 27 January 2012 17:19


"Baby Desforges"

Advanced

3 rounds

5 kettlebell deadlifts 32kg

10 pull ups

5 dumbbell hang power clean & jerk #25 DB's

10 knees to elbows


Intermediate

3 rounds

5 kettlebell deadlifts 24kg

10 pull ups or progressions

5 dumbbell hang power clean & jerk #15 DB's

10 knees to elbows


Beginner

3 rounds

5 kettlebell deadlifts 16kg

10 pull up progressions

5 dumbbell hang power clean & jerk #10 DB's

10 knees to elbows


 
January 27, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 26 January 2012 22:39


Advanced

5 rounds

12 back squats  #65

5 beginner rope climbs


Intermediate

4 rounds

12 back squats  #45

5 beginner rope climbs


Beginner

3 rounds

12 back squats  #15-25

5 beginner rope climbs


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

 
January 26, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 25 January 2012 21:58


Advanced

8 rounds

400m run or 500m row

Rest 3 minutes between rounds

 

Intermediate

6 rounds

400m or 500m row

Rest 3 minutes between rounds

 

Beginner

5 rounds

200m run or 250m row

Rest 3 minutes between rounds

 

Mix runs and rows as desired.

Last Updated on Wednesday, 25 January 2012 22:08
 
January 25, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 24 January 2012 19:55


Rest Day

 
January 24, 2012 PDF Print E-mail
Written by Andrea   
Monday, 23 January 2012 20:49


Advanced

7 rounds

7 front squats #65

7 pull ups


Intermediate

7 rounds

7 front squats #45

7 pull ups or progressions


Beginner

7 rounds

7 front squats #15-25

7 pull up progressions


 
January 23, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 22 January 2012 17:32



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
January 22, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 21 January 2012 20:04


Advanced

7 rounds

7 kettlebell deadlifts 32kg

7 pull ups


Intermediate

7 rounds

7 kettlebell deadlifts 24kg

7 pull ups or progressions


Beginner

7 rounds

7 kettlebell deadlifts 16kg

7 pull up progressions

 
January 21, 2012 PDF Print E-mail
Written by Andrea   
Friday, 20 January 2012 15:20


Rest Day

 
January 20, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 19 January 2012 20:20


Advanced

3 rounds

1000m row

20 thrusters #45

20 pull ups


Intermediate

3 rounds

800m row

15 thrusters #35

15 pull ups or progressions


Beginner

3 rounds

500m row

10 thrusters #15-25

10 pull up progressions

 
January 19, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 18 January 2012 17:19



"Baby Elizabeth"

 

Advanced

21-15-9

Hang power cleans #65

Dips (ring, bar or bench)


Intermediate

21-15-9

Hang power cleans #45

Dips (ring, bar or bench)


Beginner

15-12-9

Hang power cleans #15-25

Dips (ring, bar or bench)

 

If your belly is in the way, substitute dumbbells for the barbell, using weights closest to those posted in your category.

Use bands for the dips as needed.

 
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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