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August 5, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 04 August 2011 22:06



"Cam"

Advanced

30-20-10

Ring rows

Push ups

Good mornings #45 bar

Intermediate

24-18-12

Ring rows

Push ups

Good mornings #35 bar

Beginner

18-12-6

Ring rows

Push ups

Good mornings #25 bar

 
August 4, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 03 August 2011 18:57

WOD

"Tiny Tanks"

200m farmer's walk

200m row

200m waiter's walk

200m row

200m barbell carry

200m row

200m waiter's walk (other arm)

200m row

For farmer's walk, choose DB's or KB's of your choice. For waiter's walk, same thing, but remember that you walk with just one arm in the air with the weight. For barbell carry, pick a barbell, PVC or broomstick and carry across the back of your shoulders. Choose weights that are hard but don't over do it. If that's not enough for you, do it twice!

 
August 3, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 02 August 2011 16:44


Advanced

500m row

20 wall ball  #14

20 toes to bar or knees to elbows

20 step ups

20 sumo deadlift high pulls  16kg kettlebell

20 burpees or pregnant burpees

20 push press  #65

20 pull ups


Intermediate

500m row

15 wall ball  #10

15 knees to elbows

15 step ups

15 sumo deadlift high pulls  12kg kettlebell

15 burpees or pregnant burpees

15 push press  #45

15 pull ups or progressions


Beginner

250m row

10 wall ball  #6

10 knees to elbows or knee ups

10 step ups

10 sumo deadlift high pulls  8kg kettlebell

10 pregnant burpees

10 push press  #25

10 pull up progressions

 
August 2, 2011 PDF Print E-mail
Written by Andrea   
Monday, 01 August 2011 20:17


Rest Day

 
August 1, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 31 July 2011 21:32


“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

 
July 31, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 30 July 2011 23:15

"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

 
July 30, 2011 PDF Print E-mail
Written by Andrea   
Friday, 29 July 2011 23:29

“Lucas”

Advanced

5 rounds

10 squats

10 muscle snatch #45

10 dips

Intermediate

4 rounds

10 squats

10 muscle snatch #25

10 dips

Beginner

3 rounds

10 squats

10 muscle snatch #15

10 dips


For the dips, do them on the rings, parallel bars or a bench.

 
July 29, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 28 July 2011 16:58


Rest Day

 
July 28, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 27 July 2011 19:43


The mainsite WOD calls for squat cleans. Break this movement into a power clean or hang power clean, then front squat, then push press or jerk, or thruster.


Advanced

12-9-6

Squat clean and jerk  (see above)  #65

Pull ups

Dips


Intermediate

12-9-6

Squat clean and jerk  (see above)  #45

Pull ups or progressions

Dips


Beginner

12-9-6

Squat clean and jerk  (see above)  #15-25

Pull up progressions

Dips


Do the dips on the rings, parallel bars or a bench.


 
July 27, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 26 July 2011 16:35


Advanced

Run 800m

Rest 3 minutes

Run 800m

Rest 3 minutes

Run 800m


Intermediate

Run 400 or row 500m

Rest 3 minutes

Run 400 or row 500m

Rest 3 minutes

Run 400 or row 500m


Beginner

Run 200 or row 300m

Rest 3 minutes

Run 200 or row 300m

Rest 3 minutes

Run 200 or row 300m


Mix it up and run and row if you like. Take a longer rest if you aren't fully recovered in 3 minutes. Pay attention to your breathing.


 
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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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