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.

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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.

Custom CrossFit Programming: Wednesday, 1/21/15

Foam Roll + PT:
– ankle side-stepping w/ black theraband, 4 sets of 10
– clamshells w/ black theraband, 4 sets of 10
– goblet squats w/ 30# DB, black theraband above knees, 4 sets of 10
– glute bridges, hold for five seconds at top concentrating on using glutes only, 4 sets of 10


A1. Strict Pullups @ 31X1, 4 x AMRAP(-1), rest 90sec (red skinny band)
1. 3
2. 3
3. 3
4. 3
As soon as I did the first strict pull-up my entire core/ab area completely clenched up and did not feel good on my preggo belly. Modified this so I was doing pull-ups starting from the top of the bar, going down for the three count, pausing at the bottom then going up as fast as I could while using the red skinny band, which gave me no issue.

A2. Dips @ 31X1, 4 x AMRAP(-1), rest 90sec
1. 2
2. 2
3. 2
4. 2


B. EZ Bar Biceps Curls @ 31X1, 3 x 4-5, rest 90sec
1. EZ bar + 10#, 5 reps
2. EZ bar + 20#, 4 reps
3. EZ bar + 20#, 4 reps
Felt like such a gym bro while I did these. It actually got surprisingly heavy, very quickly.


10-20-30-20-10
KBS – 12kg
Jump Rope Singles
AD cals
16:20. Hardest I’ve pushed in a while, even more so than my last preggo group class. Felt so awesome to feel a little sweaty and get my heart pumping a bit more again (though not ridiculously/scary more)! Probably went about 80-85% for this. Kept all KB swings unbroken and wanted to do the same for the jump rope, but I fucked up halfway through my first set of 20. Otherwise, all good. The AD was pretty killer, but I tried my best to keep a balance on the AD by using it as a little bit of a break while also still chipping away at the cals as best as I could.