Friday, November 7, 2014

Strong Mama's still getting it done...

 Ali ---35 Weeks
Pam ---39 Weeks

Congratulations

...to Kim G. and Steve on the birth of Hannah Kathryn, she was born today weighing in at 5 pounds, 4 ounces length 19.5"---Mom and baby are doing well, Kim CrossFitted throughout her entire pregnancy. Join us in welcoming the latest baby to the CFKoP Community! Congratulations. 

Thursday, September 18, 2014

Pam G

A message from Pam G....
Today marks 32 weeks pregnant!! I don't normally post about my workouts but yesterday I hit a PR for a split jerk and I'm feeling proud and strong while pregnant. This pic was taken 2 weeks ago when I strung together more double unders than I ever had before. Working out has taught me values that I will one day teach both my girls. They can do whatever they work hard to achieve! I want them to be strong and more importantly be themselves. ‪#‎behealthy‬ ‪#‎fitpregnancy‬

Tuesday, May 6, 2014

Laura

Four days before her due date, Laura crushes this WOD:
For Time:
Run 1200m
63 Kettlebell Swings (53/35#)
36 Toes to Bar
Run 800m
42 Kettlebell Swings (53/35#)
24 Pullups
Run 400m
21 Kettlebell Swings (53/35#)
12 Knees to Elbows

Saturday, April 5, 2014

Friday, March 28, 2014

Congratulations

and welcome to Rebecca Rose!

Kathleen and her family wanted to share the good news... Rebecca Rose Yates was born on 3/25.  She weighed 8 lbs 1 oz and was 21.5 inches.  As a side note the doctor was very impressed with how well I was able to push during delivery.  I told her that was because she allowed me to exercise my whole pregnancy, she then turned to the doctor in training who was shaddowing her and said "this is why I allow them to exercise their whole pregnancy".

Congratulations to Kathleen....she's beautiful!

Friday, February 28, 2014

Postpartum Class - Day 18---the LAST DAY


Dirty 30 
30 Box Jumps
30 Jumping Pull-ups
30 KBS
30 Walking Lunge
30 KTE
30 Push Press
30 Back Extensions
30 WallBalls
30 Burpees
30 DU

Results:
Lizzie 17:39
Allison 18:30
Darcy 21:18

Wednesday, February 26, 2014

Postpartum Class - Day 17


Warm Up:
Plank to Push-up
Slam Ball

7 Min AMRAP:
7 SlamBalls
7 Push-ups
7 Kettlebell Swings
7 Goblet Squats

1000Meter Row

Results:
Lizzie 4 rds/4:28 1000M
Darcy 4 rds/4:37 1000M 

Monday, February 24, 2014

Postpartum Class - Day 16

Warm UP:
3 Rounds (NFT)
500 meter Row
10 ABMat sit ups
5 Burpees
250 meter Row

Strength:
Shoulder Press-Push Press-Push Jerk

Conditioning:
Row 500 Meters
2 Rounds
10 Push Jerk
10 Burpees
Row 500 Meters

Results:
Darcy 43/48# 10:04
Allison 63/68/83# 9:14
Lizzie 53/68/83# 8:34

Postpartum Class - Day 15

Skill:
Dumbbell Snatch

WOD:
EMOM for 20 Minutes
5 Wallballs
1 DB Snatch Left
1 DB Snatch Right

Results:
Lizzie 8/20
Allison 10/12
Darcy 8/10

Wednesday, February 19, 2014

Postpartum Class - Day 14

AMRAP in 7 
5 Pull-ups
5 Box Jumps
3 DB Cleans
3 Push Press
3 Push Jerk 

AMRAP in 7 
250 Meter Row
10 Situps

Results:
Liz 5 Rds, 3 Rds
Allison 5 Rds, 3 Rds

Monday, February 17, 2014

Postpartum Class - Day 13

Warm Up:
MBC 10 reps (10#)
Agility Ladder
KBS 10 reps (26#)

Strength/Skill:
1RM Clean 

Conditioning:
AMRAP in 7 Minutes:
5 Pulls on the rower under 2:00/500M
5 Cleans

Results:
Steph 63# 4 Rounds + 3 Cleans
Alison 68# 4 Rounds + 2 Cleans

Wednesday, February 12, 2014

Postpartum Class - Day 12

Deadlift Re-test day!

Warm UP:
Air Dyne
3 Rds NFT
10 KBS 
10 KB Deadlifts

Deadlift:
5-5-3-3-1-1

Cash out:
Tabata KBS and Tabata Air Dyne

Results:
Steph 1 RM 200
Allison 3 RM 135

Monday, February 10, 2014

Postpartum Class - Day 11



Warm up:
Agility Ladder

AMRAP in 20 Minutes:
10 Sandbag cleans 35#
Run 50 ft with a sandbag
30 Single unders or 15 DU
Run 50 ft with sandbag
10 Ring Rows

Results:
Steph 7
Allison 6
Darcy 5
Lizzie 5

Postpartum Class - Day 10


Shoulder Press
5-5-3-3-1-1

AMRAP in 12 minutes:
Farmers Carry 50 ft
15 Slam Balls
Sprint
15 Slam Balls

Results:
Allison 65/5 10/18
Darcy 60/4 +30 10/18
Steph 73/5+7 15/26

Wednesday, February 5, 2014

Postpartum Class - Day 9

AMRAP in 15 Minutes:
250 Meter Row
10 Air Squat 
15 Kettlebell swings

Liz- 4 rounds plus row (18#)
Darcy - 4 rounds plus 3 swings (26#)

Friday, January 31, 2014

Postpartum Class - Day 8

21-15-9
Deadlifts 
Pull-ups

Results:
Allison 7:15-55#-band
Darcy 7:05 - 55#- jump
Beth 7:38 -55#-jump
Steph I 7:02 90# - jump

Wednesday, January 29, 2014

Postpartum Class - Day 7



Warm UP:
Agility Ladder
10 Wallballs
Bear Crawl
10 Kettlebell Swings

Strength:
Back Squat
5-5-5-5-5

Cash out:
10 Back Squats
10 Ab Mat Sit ups

Results:
Beth 83, 3 rds
Darcy 60, 3 rds
Steph, 103, 4
Allison 85, 4

Monday, January 27, 2014

Postpartum Class - Day 6




1000 Meter Row
then
3 Rounds of:
10 Push Press
15 Burpees
then 
500 Meter Row

Results:
Beth 33# 16:15
Darcy 35/35# 16:20
Allison 35# 15:32
Steph 45# 16:07

Postpartum Class - Day 5

3 Rounds for time of:
500 Meter Row
20 Med Ball Cleans (6#)
20 Box Jumps (13")

Darcy 19:42
Beth 20:36
Allison 18:42
Steph 18:39

Monday, January 20, 2014

Postpartum Class- Day 4



Measurements and Nutrition Discussion
then...

Warm up:
Tabata Jump Rope and Air Squat

WOD:
AMRAP in 12 Minutes
10 Kettlebell Swings
10 Air Squats
30 Single Unders

Results:
Alison 8 
Steph 7
Darcy 5
Beth O. 9 

Postpartum Class- Day 3

Partner Day 
20 Minute AMRAP 
10 DB Push Press
10 Air Squats
10 Supermans

Results:
Beth/Darcy 13
Allison/Steph 15

Wednesday, January 15, 2014

Postpartum Class- Day 2





Cash out:
50 Wallballs for time
Darcy 2:20 6# to 17"+45#
Alison 2:20 8#
Steph  2:30 8#
Beth 2:25 8# to 13"

Tuesday, January 14, 2014

6 months Postpartum


video
It feels like forever but I wanted to share some success I have had 6 months Postpartum...My Muscle Up came back today! I'm so happy, I've been working hard and finally feel I'm on the road to recovery. Yes, It's not a games standard from full lock out, but I'm proud of it. 

The following is also an interesting case study on a workout I did at 24 months pregnant, 12 weeks post baby and 6 months post baby. I wish I had some data from pre-prego...but unfortunately I'm missing that.
  
The WOD:
10 Shoulder Press (75#)
15 Overhead Squats
20 Push Press
25 Front Squats 
30 Push Jerks
35 Back Squats

The Results:

24 weeks Pregnant - 12:17
12 weeks postpartum - 11:45
6 months postpartum - 9:37

The Baby:

Postpartum class - Day 1

CrossFit King of Prussia has started a 6 Weeks Women's Wellness Program for postpartum moms....we will document the journey and workouts on this blog. 
 
Warm Up:
Agility Ladder - Dynamic Drills

WOD:
AMRAP in 12 minutes of:
Row 250 Meters
10 Air Squats
10 Push-ups
10 Lunges

Results:
Beth 2.9 (forgot lunges on last round)
Alison 3
Steph 3
Darcy 3