*Partner A completes the run. Partner B completes the box jumps. Partner A completes the wallballs. Partner B completes the run… and so on switching movements as you go.
10am 16.3 Make-Up
Sign up for a spot via the Eventbrite link sent out on Friday so we know you’re coming!
A) 6-8 sets:
– 25/20 calorie row tough
– 50 double unders or 120 singles
R2M
B) 3 sets:
– Bent over BB rows x 6-8 reps @ 21X0
Rest as needed
– Reverse Snow Angels x 15-20 reps
Rest as needed
– Face-Up Chinese Planks x 60 seconds
Rest as needed
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.
A) 5 minutes of jerk footwork and jerk technique drills
B) Every 90 seconds x 15 minutes (10 sets) of:
– 2 power clean + 1 split jerk
*rest 10 seconds between PC singles
*start at 60% and build so something heavy
C) Every 4 minutes x 16 minutes
– Run 400m (tough pace)
– 8 UB shoulder to overhead
*start moderate and build to something heavy but UB and work on cycling.
Don’t forget to log in those scores for workout 16.2!!! #DefendEastDallas
Great showing on Friday night. Having a hyped group makes these workouts so much better. Let’s keep it rolling into this Friday night.
If for some reason you can’t perform the workout on Friday nights then please come Saturday at 10am! If you can’t make either then please email us at [email protected] so that we can figure something out. No excuses!
If you complete all 5 Open workouts and log them in each and every week you will be entered into our random drawing to win a $50 Lululemon gift card! Keep entering those scores before Mondays at 7pm!
This Week’s Schedule:
Wednesday 7:30pm: Mobility with RJ
Thursday 7:00pm: Open WOD 16.3 announced
Friday 6:30pm: Friday Night Lights – Round 3
Saturday 10am: 16.3 make-up
——————–
Monday 3/7
A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85% (compare to 2/29)
you can take only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B) Every 4 minutes, for 16 minutes (4 sets) for times:
– Row 300/250 Meters
– 20-30 UB wallballs (20/14)
Tuesday 3/8
A) 5 minutes of jerk footwork and jerk technique drills
B) Every 90 seconds x 15 minutes (10 sets) of:
– 2 power clean + 1 split jerk
*rest 10 seconds between PC singles
*start at 60% and build so something heavy
C) Every 4 minutes x 16-20 minutes (4-5 sets)
– Run 400m (tough pace)
– 8 UB shoulder to overhead
*start moderate and build to something heavy but UB and work on cycling.
Wednesday 3/9
A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 7 reps
*Set 2 – 7 reps
*Set 3 – 5 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 3 reps
Build load every set. Heavier than 2/23 if able.
B) 12 min AMRAP
– 5 strict pull-ups
– 10 push-ups
– 15 KB swings (53/35)
*RX+ go heavier on swings.
Thursday 3/10
A) 6 sets:
– 25/20 calorie row tough
– 50 double unders or 120 singles
R2M
B) 3 sets:
– Bent over BB rows x 6-8 reps @ 21X0
Rest as needed
– Reverse Snow Angels x 15-20 reps
Rest as needed
– Face-Up Chinese Planks x 60 seconds
Rest as needed
Friday 3/11
A) Open workout 16.3 Prep
B) Open workout 16.3
**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**
Back Squat x Max Unbroken Reps @ 85% (compare to 2/29)
you can take only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B) Every 4 minutes, for 16 minutes (4 sets) for times:
– Row 300/250 Meters
– 20-30 UB wallballs (20/14)
*Work on wallball cycling as these will be in one of the next 3 Open workouts.
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