Custom CrossFit Programming: Saturday, 1/31/15

Foam Roll + PT:
– ankle side-stepping w/ black theraband, 3 sets of 10
– clamshells w/ black theraband, 3 sets of 10
– goblet squats w/ 30# DB, black theraband above knees, 3 sets of 10
– hip thrusts, holding for five seconds at top concentrating on using glutes only, 3 sets of 10
– reverse lunges, 3 sets of 10 for each leg


2 sets:
500 m row
21 KBS (25#)
12 DB push press (12.5#)

7:06

+
rest 5 min
+
2 sets:
10 hang PC (33#)
80 yd FC (35#)
10 ring rows
50 jump rope singles

6:05

Went super light with all the weights since I’m getting over a cold, but also just wanted to move as quickly and consistently as possible (no stopping, etc.) The ring rows starting hitting my arms super hard, but I made myself push through it since that was my goal. LOVED this workout! P.S. Jumping rope with larger boobs was an interesting experience. Felt so self-conscious!

Custom CrossFit Programming: Monday, 1/26/15

Foam Roll + PT:
– ankle side-stepping w/ black theraband, 3 sets of 10
– clamshells w/ black theraband, 3 sets of 10
– goblet squats w/ 30# DB, black theraband above knees, 3 sets of 10
– hip thrusts, holding for five seconds at top concentrating on using glutes only, 3 sets of 10
– reverse lunges, 3 sets of 10 for each leg


A1. Seated Banded Strict Ring PU Transition, 1.1.1, rest 20sec b\t 1s, 4 sets, rest 90sec
1. 3 sets, blue band
2. 4 sets, blue band — We added an extra set for the rest of these.
3. 4 sets, red band — Felt perfect!
4. 4 sets, red band — Fourth rep was almost a no-go.

A2. CGB @ 30X1, 4 x 6-8, rest 90sec
1. 53×8
2. 58×8
3. 63×8
4. 68×8 — Still can’t believe I got eight on this one. Barely squeaked by with the last two reps. Gotta go heavier!


B. DB Ext Rot. @ 3010, 3 x 8-10, rest 60sec b\t arms
1. 5#, 10 reps
2. 7.5#, 10 reps — Got pretty hard.
3. 7.5#, 8 reps — Originally tried 10# since I got 10 reps in my previous set. My arm wouldn’t even move! I went back down to 7.5# which was definitely the right choice.


5 Rounds – moderate pace
10 Hang PC – bar only
10 Push Press – bar only
10 cal AD
15:41. The push press was the hardest thing ever. My shoulders were super fatigued so I was doing single reps with breaks in between from the third round on. Crazy. Triceps and lats were TOAST today/yesterday.

Custom CrossFit Programming: Saturday, 1/24/15

Foam Roll + PT:
– ankle side-stepping w/ black theraband, 3 sets of 10
– clamshells w/ black theraband, 3 sets of 10
– goblet squats w/ 30# DB, black theraband above knees, 3 sets of 10
– hip thrusts, holding for five seconds at top concentrating on using glutes only, 3 sets of 10
– reverse lunges, 3 sets of 10 for each leg


5 sets at moderate pace:
– 40yd pinch grip walk (25#/hand)
– 10 OH walking lunges (25#)
– 10 single arm KBS (5/arm, 25#)
– 200m row
– rest 1 min

1. 2:44
2. 2:27
3. 2:23
4. 2:15
5. 2:11

Felt like I was keeping a pretty good 85% pace, maybe even 90% during the last couple sets when it felt like I had more in the tank. Trying to feel out these workouts while pregnant is a whole new world! I’m still struggling to figure out how hard to go in the beginning so that I’m not totally fucked later. My faster and faster times are telling me I can definitely push more than I think at the start. Hoping to learn how my new body can handle workouts like this as the weeks pass. I’m just excited about the solid, steady energy I’m finally getting back. I also had 8-9 hours of sleep the night before and a perfect small breakfast to start the day, which I’m sure doesn’t hurt things.

My quads are SUPER sore today. It’s a good sore I haven’t felt in a while.