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May 3, 2011 PDF Print E-mail
Written by Andrea   
Monday, 02 May 2011 19:58



In honor of Jeremy, 3 years old, who lost his life in a tragic accident on July 6, 2006.

“Jeremy”

Advanced

21-15-9
Overhead squats #65
Burpees

Intermediate

21-15-9
Overhead squats #45
Burpees or pregnant burpees

Beginner

15-12-9
Overhead squats # PVC-25
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.


Infant Swimming Resource and CrossFit Kids Preparing Children for the Unexpected - video [wmv] [mov]

 
May 2, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 01 May 2011 16:51


Rest Day

 
May 1, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 30 April 2011 20:32


Advanced

5 rounds

10 ring rows

10 push ups

10 back squats  #75


Intermediate

4 rounds

10 ring rows

10 push ups

10 back squats  #55


Beginner

3 rounds

10 ring rows

10 push ups

10 back squats  #35


 
April 30, 2011 PDF Print E-mail
Written by Andrea   
Friday, 29 April 2011 18:51



"Baby Jackie"


Advanced

Row 1000m

50 thrusters #35

30 pull ups

Intermediate

Row 750m

40 thrusters #25

20 pull ups or progressions

Beginner

Row 500m

30 thrusters #15

15 pull up progressions or ring rows

 
April 29, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 28 April 2011 19:09



"Baby Moore"


Advanced

For 15 minutes do:

3 beginner rope climbs

400m run

10 shoulder press  #25 dumbbells


Intermediate

For 15 minutes do:

3 beginner rope climbs

400m or 500m row

10 shoulder press  #15 dumbbells


Beginner

For 10 minutes do:

3 beginner rope climbs

400m run or 500m row

10 shoulder press  #10 dumbbells


 
April 28, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 27 April 2011 19:22


Rest Day

 
April 27, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 26 April 2011 19:13


Advanced

3 thrusters  #20 dumbbells

3 pull ups

6 thrusters  #20 dumbbells

6 pull ups

9 thrusters  #20 dumbbells

9 pull ups

12 thrusters #20 dumbbells

12 pull ups

15 thrusters #20 dumbbells

15 pull ups


Intermediate

3 thrusters  #15 dumbbells

3 pull ups or progressions

6 thrusters  #15 dumbbells

6 pull ups or progressions

9 thrusters  #15 dumbbells

9 pull ups or progressions

12 thrusters  #15 dumbbells

12 pull ups or progressions


Beginner

5 thrusters  #10 dumbbells

5 pull up progressions

7 thrusters  #10 dumbbells

7 pull up progressions

9 thrusters  #10 dumbbells

9 pull up progressions


 
April 26, 2011 PDF Print E-mail
Written by Andrea   
Monday, 25 April 2011 19:00


Advanced
21-15-9
Kettlebell deadlifts  32kg
Overhead squats  #65

Intermediate
21-15-9
Kettlebell deadlifts  24kg
Overhead squats  #45

Beginner
15-12-9
Kettlebell deadlifts  16kg
Overhead squats  #15-25

 
April 25, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 24 April 2011 18:17



"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata knees to elbows

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Unit for the row is "calories".

 

Scaling for Mama's is, make sure you can breathe during each round and don't worry about how many reps you get each interval. Do the work, but don't work to the point of not being able to breathe.

 
April 24, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 23 April 2011 19:22



Rest Day

 
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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