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May 5, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 04 May 2011 16:22

"Jasmine"

Advanced

4 rounds

Run 400m

Row 500m

Intermediate

3 rounds

Run or walk 400m

Row 500m

Beginner

3 rounds

Run or walk 200m

Row 250m

1-2 minute rest between rounds.

 
May 4, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 03 May 2011 19:15



Advanced

5 rounds

10 front squats  #65

10 pull ups

 

Intermediate

4 rounds

10 front squats  #45

10 pull ups or progressions

 

Beginner

3 rounds

10 front squats  #25

10 pull up progressions


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

 
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

 
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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