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May 3, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 02 May 2012 20:13



"Nehla"
Advanced
21-15-9
Box jumps or step ups
Kettlebell deadlifts #70-100
Pull ups
Intermediate
21-15-9
Box jumps or step ups
Kettlebell deadlifts #50-70
Pull ups or progressions
Beginner
15-12-9
Step ups
Kettlebell deadlifts #30-50
Pull ups or progressions

"Nehla"

Advanced

21-15-9

Box jumps 

Kettlebell deadlifts #70-100

Pull ups


Intermediate

21-15-9

Box jumps or step ups

Kettlebell deadlifts #50-70

Pull ups or progressions


Beginner

15-12-9

Step ups

Kettlebell deadlifts #30-50

Pull up progressions

 
May 2, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 01 May 2012 18:27



"Baby, The Chief"

Advanced

For 3 minutes do:

3 hang power cleans #65

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 4 cycles.


Intermediate

For 3 minutes do:
3 hang power cleans #65
6 push ups
9 squats
Rest 2 minutes. Repeat for a total of 4 cycles.

For 3 minutes do:

3 hang power cleans #45

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


Beginner

For 3 minutes do:

3 hang power cleans #15-25

6 push ups

9 squats


Rest 2 minutes. Repeat for a total of 3 cycles.


 
May 1, 2012 PDF Print E-mail
Written by Andrea   
Monday, 30 April 2012 18:22

Skill Day
Today, pick a weight, from PVC to #65, and practice:
Shoulder press
Push press
Push jerk
Split jerk



Skill Day

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

Shoulder press

Push press

Push jerk

Split jerk

 
April 30, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 29 April 2012 16:48



Rest Day

 
April 29, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 28 April 2012 22:12



"Baby Manion"

Advanced

4 rounds

400m run

15 backsquats  #65


Intermediate

3 rounds

400m run

15 backsquats  #45


Beginner

3 rounds

200m run

10 backsquats  #15-25


"Baby Manion"
Advanced
4 rounds
400m run
15 backsquats  #65
Intermediate
3 rounds
400m run
15 backsquats  #45
Beginner
3 rounds
200m run
10 backsquats  #15-

 
April 28, 2012 PDF Print E-mail
Written by Andrea   
Friday, 27 April 2012 17:50
2012 CrossFit Games Regional: Individual Event 2

Advanced
2000m row
50 squats
30 hang power clean #65
Intermediate
1500m row
40 squats
25 hang power clean #45
Beginner
1000m row
30 squats
20 hang power clean #15-25
Last Updated on Friday, 27 April 2012 22:26
 
April 27, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 26 April 2012 17:39



"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts 32kg
Push ups
Intermediate
21-15-9
Kettlebell deadlifts 24kg
Push ups
Beginner
15-12-9
Kettlebell deadlifts 16kg
Push ups

"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts 32kg

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts 24kg

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts 16kg

Push ups

 
April 26, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 25 April 2012 17:42

 

Rest Day


Reality Check: Water in Eastern Kenya  [PDF]

Last Updated on Wednesday, 25 April 2012 17:50
 
April 25, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 24 April 2012 17:41



"Baby J.J."

Advanced

1 up to 10

Hang power cleans #65

10 down to 1

Dumbbell shoulder press #25 DB's


Intermediate

1 up to 9

Hang power cleans #45

9 down to 1

Dumbbell shoulder press #15 DB's


Beginner

1 up to 8

Hang power cleans #15-25

8 down to 1

Dumbbell shoulder press #10 DB's


Do 1 clean then 10 presses, 2 cleans then 9 presses, 3 cleans then 8 presses, etc. 

 
April 24, 2012 PDF Print E-mail
Written by Andrea   
Monday, 23 April 2012 16:21



Tabata Push ups

8 rounds

20 seconds of work

10 seconds of rest


Do regular push ups, or elevated at a level that is comfortable for you.


Follow with a run, row or stretching of your choice.

 
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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