I am out of town this week but still available via email should anyone need anything!

3 weeks down and 2 to go! Let’s keep keep rolling into week 4 of the CrossFit Open.

This Week’s Schedule

• Wednesday 7:00pm: Mobility
• Friday 6:30pm: Friday Night Lights – Round 4
• Saturday 10:ooam: Open workout 16.4 make-up

——————–

Monday 3/14

A) Every 90 sec x 15 minutes (10 sets):

– hang squat clean (mid-thigh) + low hang squat clean (below the knee)

*Below the knee should be 2″ below the knee with plates off the ground.

*Build to something heavy.

 

B) EMOM x 15-18 min (5-6 sets)

1: 12/9 cal row (45 sec max)

2: 6 TnG power cleans (moderately tough weight – can build)

3: 5-10 Handstand push-ups

 

*Scale HSPUs with either a box or band or L-seated DB press. Keep a tight midline with hips stacked over your shoulders (or under for DB presses) and work full range of motion (top of head on floor to full extension of elbows).

 

Tuesday 3/15

CrossFit

A) Every 2 minutes, for 16 minutes (8 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 90%

*Set 7 – 4 reps @ 85%

*Set 8 – 6 reps @ 80%

 

B) 8 min AMRAP @ Open pace:

– 2 thruster (115/75, 95/65, 75/45)

– 2 chest to bar pull-ups

– 4 thrusters

– 4 chest to bar pull-ups

– 6 thrusters

– 6 chest to bar pull-ups

… keep stacking on 2 more reps each round.

 

C) 3 sets:

– bent over DB row x 10-15 reps/side (heavy)

– R60S between sets

 

Masters

A) EMOM x 12 min (4 sets)

1: 10 goblet squats AHAP

2: 15 Russian swings AHAP

3: 30 flutter kicks (tight and controlled, hands at sides)

 

B) EMOM x 15-18 min (5-6 sets)

1: 10/7 cal row (max 45 sec)

2: 6 NPU burpee + bag to shoulder (3/side)

3: 10-14 prisoner lunges

 

Wednesday 3/16

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111 (heavier than 2/18)

2: 10-12 Bent over DB rear delt flys @ 20X0

3: 6-8 Tough Romanian deadlifts @2111

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 400 m run

– Max power snatch in remaining time @ (135/95, 115/75, 95/65, 75/45)

R2M

 

*Focus on resetting for each power snatch if unable to go TnG. Be nice to the 10 & 15lb plates by not dropping them from above the waist!

 

Thursday 3/17

CrossFit

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

– Row 1000/800m

– Run 400m

– 15 Box jump overs (24/20”)

– 30 Russian twists (20/14)

 

*Use this as a “flush” to prime your body for tomorrow’s 16.4 workout.

 

Masters

A) EMOM x 12 min (4 sets)

1: 8-10 DB bench press

2: 8-10 bent over BB row

3: 8-10 supine hamstring curls w/ medball

 

*Heels are just off the opposite side of the medball.

 

B) 3 rounds not for time:

– Heavy sled drag down and back (heavy but consistent)

– Heavy farmer’s carry down and back

– 12 dual DB bicep curls (12 per arm)

– 20 hollow rocks

 

Friday 3/18

A) Open workout 16.4 Prep

 

B) Open workout 16.4

 

**Join us for Friday Night Lights – Round 4 and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 3/19

8am Masters

A) EMOM x 10 min

E: 8-10 DB thrusters

O: 20 Russian twist

 

B) EMOM x 10 min

E: 10-15 RKB swings

O: 30 sec jump rope singles or jumping jacks

 

C) EMOM x 10 min

E: 6 burpees

O: 200/150 m row

 

9am CrossFit

With a partner complete 5 rounds each:

– 500/400m row

– 20 thrusters (45/35)

– 10 pull-ups

 

*One person rest while the other works.

 

10am 16.4 Make-Up

Sign up for a spot via the Eventbrite link sent out on Friday so we know you’re coming!

 

11am Intro To CrossFit

Tell a friend to join in and see what we are all about!

 

There is something in the water here at EDCF. Currently we have the most pregnant/postpartum women that we have ever had. It got me thinking that we as coaches need to adjust our approach to a pregnant CrossFitter so that they feel confident that what they are doing is safe and positive which it always should be. Many women continue CrossFit well into their third trimester and even right up to birth. What we also have to understand though is that every women is different in how their body reacts to pregnancy and the physical limitations associated with it. So I did a little digging and this is what I have come up with as far as guidelines that should be followed in regards to each trimester and even postpartum…

1st Trimester

• Approach to fitness should be to maintain current state rather than improve.
• There is no need to start testing or retesting 1 rep max’s. Instead heavy sets or 3-5 reps will do just fine.
• Metcon intensity should be kept at a “conversational pace” where you can fully answer someone during the middle of a WOD when they ask how you are feeling.
• Morning sickness can be an issue and often a deterrent from those 5:30am workouts so you might need to try a later class.
• Don’t be afraid to stop! If you just aren’t feeling it that day then don’t push it. There is always tomorrow.

2nd Trimester

• Be aware of supine movements. This means laying on your back like during a bench press. If the position doesn’t agree with you then there is almost always a more vertical option to that particular movement.
• Avoid riskier movements that you have a risk of falling with like box jumps and pull-ups/T2B on high bars.
• Weight and metcon intensity should be lowered even further in 2nd trimetser.
• Dynamic squatting like in the olympic lifts might be bothersome for the hips due to the relaxin hormone. You can still do hang power versions of these lifts and then control the squat after catching the bar in a higher position.
• Scaling options should be presented for abdominal exercises like T2B and sit-ups.

3rd Trimester

• Balance may start to be an issue as you get bigger. Keep avoiding and scaling riskier movements. Running may need to be cut out.
• Just getting in the gym and moving is the goal.
• No lifting heavy or dynamic squatting type movements. Can substitute double dumbbells or kettlebells if your tummy is in the way of the barbell.

Postpartum

• Consult with a doctor to see when it is safe for you to resume exercising.
• Take it slow and be mindful of your recovery. You will basically be starting over again but the gains will be quicker to come by this time around.
• No lifting heavy for at least 4-6 months afterwards.
• Eat plenty of healthy calories especially if you’re breastfeeding.
• The hormone relaxin may still be present up to 10 months after birth so you might need to hold off on dynamic stabilization of the hips during squatting movements.
• Again, just getting to the gym and moving again should be your goal for the first few months back. Reestablishing the routine is important.