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April 15, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 14 April 2011 19:36



"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 14, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 13 April 2011 17:07



Advanced
4 rounds
100m walking lunge
200m run

Intermediate
3 rounds
100m walking lunge
200m run or walk

Beginner
3 rounds
50m walking lunge
200m run or walk

(No weight for these)

 
April 13, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 12 April 2011 19:30



Advanced
5 rounds
10 burpees
10 overhead squats  #45
10 pull ups
10 dips

Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats  #35
10 pull ups or progressions
10 dips

Beginner
3 rounds
10 pregnant burpees
10 overhead squats  #15-25
10 pull up progressions
10 dips

For the dips, use rings, parallel bars or a bench.

 
April 12, 2011 PDF Print E-mail
Written by Andrea   
Monday, 11 April 2011 20:22


Rest Day

 
April 11, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 10 April 2011 16:37



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
April 10, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 09 April 2011 16:31



Advanced

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate

Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

 
April 9, 2011 PDF Print E-mail
Written by Andrea   
Friday, 08 April 2011 19:39



"Fight Gone Bad....Mama Style"

 

Advanced

3 rounds

20 wall ball #14

20 sumo deadlift high-pull #45

20 step ups

20 push press #45

Row 500m

 

Intermediate

3 rounds

15 wall ball #10

15 sumo deadlift high-pull #35

15 step ups

15 push press #35

Row 500m

 

Beginner

3 rounds

10 wall ball #6

10 sumo deadlift high-pull #25

10 step ups

10 push press #25

Row 250m

 
April 8, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 07 April 2011 19:41


Rest Day

 
April 7, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 06 April 2011 21:19



"Baby J.T."


Advanced

21-15-9

Shoulder press  #65

Dips

Push ups


Intermediate

21-15-9

Shoulder press  #45

Dips

Push ups


Beginner

15-12-9

Shoulder press  #25

Dips

Push ups


Dips can be done on the rings, parallel bars or a bench.

 
April 6, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 05 April 2011 20:58



For 5 minutes do:


Hang power clean, front squat, to overhead.


Advanced

#65


Intermediate

#45


Beginner

#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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