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. 

Kim G and Pam G--due in November

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

Back Squats in Summer

Pam due in November hits a 170 Pound PR

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

Laura's CrossFit Open Recap

Click here to read about Laura's experience with the CrossFit Open at 8 Months Pregnant.

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!

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

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 

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

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

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

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

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

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#)

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

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

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

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

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"

6 months Postpartum

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