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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

 
April 23, 2011 PDF Print E-mail
Written by Andrea   
Friday, 22 April 2011 20:03


“Charlotte”

Advanced
200m run
20 lunges
200m run
20 knees to elbows
200m run
20 push ups
200m run

Intermediate
200m run/walk
15 lunges
200m run/walk
15 knees to elbows
200m run/walk
15 push ups
200m run/walk

Beginner
200m run/walk
10 lunges
200m run/walk
10 knees to elbows
200m run/walk
10 push ups
200m run/walk

 
April 22, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 21 April 2011 18:31


Row, run or walk 2000m

 
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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