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