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March 28, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 27 March 2012 20:20



Row 2k

 
March 27, 2012 PDF Print E-mail
Written by Andrea   
Monday, 26 March 2012 16:18



"Baby Del"

Advanced

25 burpees

400m run

25 pull ups

400m run

25 push ups

400m run

25 pull ups

400m run

25 burpees


Intermediate

20 burpees or pregnant burpees

200m run

20 pull ups or progressions

200m run

20 push ups

200m run

20 pull ups or progressions

200m run

20 burpees or pregnant burpees


Beginner

15 pregnant burpees

200m run

15 pull up progressions

200m run

15 push ups

200m run

15 pull up progressions

200m run

15 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.


 
March 26, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 25 March 2012 21:40



Advanced

21-15-9

Back squats #65

One-armed kettlebell swings 12kg


Intermediate

21-15-9

Back squats #45

One-armed kettlebell swings 8kg


Beginner

15-12-9

Back squats #15-25

One-armed kettlebell swings 4kg

 
March 25, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 24 March 2012 17:14



Rest Day

 
March 24, 2012 PDF Print E-mail
Written by Andrea   
Friday, 23 March 2012 16:25

"Baby Nancy"
Advanced
4 rounds
Run 400m
15 overhead squats #45-65
Intermediate
3 rounds
Run 400m or row 500m
15 overhead squats #25-35
Beginner
3 rounds
Run 200m or row 250m
10 overhead squats  PVC- #25



"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #45-65


Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #25-45


Beginner

3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

 
March 23, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 22 March 2012 17:09

"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups
Intermediate
21-15-9
Kettlebell deadlifts #50-75
Push ups
Beginner
15-12-9
Kettlebell deadlifts #25-50
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

 
March 22, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 21 March 2012 20:26

"Baby Fran"
Advanced
21-15-9
Thrusters #65
Pull ups
Intermediate
21-15-9
Thrusters #45
Pull ups
Beginner

12.5
For 7 minutes do:

Advanced #65, Intermediate #45, Beginner #15-25
3 thrusters
3 pull ups
6 thrusters
6 pull ups
9 thrusters
9 pull ups
12 thrusters
12 pull ups
15 thrusters
15 pull ups

If you still have time, continue, adding 3 reps each round until you run out of time.
Use pull up progressions as needed.



 
March 21, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 20 March 2012 16:49



Rest Day

 
March 20, 2012 PDF Print E-mail
Written by Andrea   
Monday, 19 March 2012 19:37



Advanced

15-12-9

Thrusters #65

Pull ups

Dips


Intermediate

15-12-9

Thrusters #45

Pull ups or progressions

Dips


Beginner

12-9-6

Thrusters #15-25

Pull up progressions

Dips


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

 
March 19, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 18 March 2012 17:46



Advanced

5 rounds

10 turkish get ups #25

400m run


Intermediate

4 rounds

10 turkish get ups #15

400m run


Beginner

3 rounds

10 turkish get ups #10

200m run

 
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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