3rd trimester 28-40 weeks
So here I am officially entering my 3rd trimester. Things should start to get interesting now as ill have to start modifying my workouts a bit more. Things are getting a bit harder which is understandable seeing that in all my workouts I’m wearing a 10kg weight vest. A really helpful website I have found is crossfitmom.com and would recommend it to anyone whether you crossfit or not. The site suggests modifications to movements that are universal and also has a great forum. I’ve spent a lot of time on there recently. I’ve started to implement a few of the posted workouts into my training to add a bit of variety.
Week 26
Monday 14.11.11- advanced workout from Crossfit mom site
Chipper
400m run
20 step ups
20 push ups
20 kb swings 16kg
20 kipping pull ups (Yah I can still do these)
20 barbell deads @ 60kg
20 ring dips with green band (these are getting harder)
20 clean & jerk @ 35kg
Tuesday 15.11.11- advanced workout from crossfit mom site
5 x rounds
3 x rope climbs
10 x K2E
10 x walking lunges with weight plate overhead 10kg
200m run
Wednesday 16.11.11- HF workout
Focus: SDHP with kb 20kg x 5 sets 40:20
Workout
30:30 x 8 sets
1 arm sb chest press 16kg
1 leg squat to crate
Rope climb back to standing
Thursday 17.11.11- HF group class
5rm push press 47.5kg
Workout
50-40-30-20-10
Hanging leg raises (subbed for V style sit ups)
Air squats (subbed for touch jumps)
Time: 21:54
Friday 18.11.11- Pt session
10 to 1 reps
Ring dips green band (these are getting way harder)
SDHP kettle bell
Dumbbell Chest fly
Pull up holds 60:45:30:15
Saturday 19.11.11- HF group class
7 x rounds
400m run to start
7 x toes to bar (did toes to rings as felt more comfortable)
7 x hang power clean and jerk 35kg
400m to finish
Time: 22:29 not too unhappy with the time
Week 27
Monday 21.11.11- HF group class
Workout
40:20 x 8 rounds
Barbell deads @ 55kg
OH walking lunge
Push ups on ground
This workout felt hard for me today. My quads are in agony, really tight with reduced range of motion on the lunges. So about 3 rounds in I did hori rows instead of deads and body weight lunges not weighted and was ok. More foam rolling in order for me I think.
Tuesday 22.11.11-HF group class
Focus: ring dips 40:20 x 8 sets Ouch
Workout
21-15-9
Kb swing 16kg
Kipping pull ups (did in sets of 3 or 4)
400m run
Time: 15:00min
Happy with the time as looked back on training diary and had done this workout about 10 months ago in 13min. It felt pretty easy, way easier than I remember it being last time. I still remember it. It hurt. Will aim for sub 10min post baby J so happy I can still do kips. Took me so long to be able to do them. I’m determined to keep a couple throughout this pregnancy.
Did Turkish get ups for core 12kg kettle bell. Felt ok.
Wednesday 23.11.11- HF group class
30:30
Jack knife
KB 1 leg deads 20kg
1 arm pull rotate
DB 1 arm bent over row 16kg
Thursday 24.11.11- HF group class
Speed and power 20:40
Box step ups (subbed for box jumps)
Ring push ups
Mb slams
Burpees (did jump back ones)
Double unders (slow but felt ok)
Score: 317
Really didn’t get much speed up, kept it pretty tame but still worked up a sweat. I’ve only recently stopped jumping onto boxes not so much because it’s a ballistic movement but because I feel clumsy now. Other ballistic movements like double unders and even running are still feeling good even though all the books tell you not to do them. Once again I’m listening to my body and if it doesn’t feel good I won’t do it. Simple. My other option to sub running is to use the rower *Shudder* I’m not a fan and would imagine as I get bigger my belly would get in the way. We’ll see.
Friday 25.11.11- Pt session
40:20 x 4 rounds
Multi directional lunge 16kg kb
DB 10kg clean & press
Bent over row 12kg
Back to standing rope climb
Dumbbell wood chop 10kg
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