CrossFit and pregnancy

Hey everybody!  I hope you all had a great holiday weekend.

We had an AMAZING turn out for our 4th of July WOD, with just short of 50 of you coming out to one big happy jam!

It was a great time, everybody was working hard, and I saw a lot of smiles and fun being had.  That’s what it’s all about.

It’s also great to see so many new faces, and have events like these where our members from all different class times throughout the day can come together and meet one another.

Our community continues to grow, and that’s because of all of YOU sharing your fitness with all of your friends and family.

Part of that growth and all those new faces is some new faces in our coaching staff.

Technically both of these guys have been around for a while, but they’re now stepping up as official Head Coaches with CFHV.

Mike Lafleur-Gray came to us by way of Boston a little over a year ago.  He was coaching as many as 6 classes a day for 3 years there!  He and his girlfriend Ally have been at our gym training the last year, and Mike has been assistant coaching since January of this year.  Now I’m happy to say that you’ll all get to experience Mike’s exceptional coaching abilities and experience here at CFHV on the regular!

Our other new face…is actually an old face.  Tyler Emery was one of the original Coaches at CFHV when it opened in 2009!  He was the first Associate, and he helped build the place from the ground up.  Most of the coaches at our gym now, were trained by Tyler on how to be a coach way back in the day.  I’m very pleased to officially announce his return to the gym, and I look forward to all of you getting to plum the depths of his vast wealth of knowledge!

CFHV has the BEST coaching staff in Burbank, hands down!  Check out our NEW Coach profile page here: http://www.crossfithighvoltage.com/coaches/ and get to know us all a little better!


Tuesday’s Training:

CrossFit:

A) 10 min cap. 8 attempts to establish a 1rm weighted pull up

B) tabata sit up for low score

C) WOD:

max rep strict pull up
+
12 min amrap:

400m run
40/30 cal airbike
40 wall ball
**amrap double unders in remaining time
**every break, 5 burpees**

Fitness:

A: Strength, Technique & Development: German Volume Back Squats

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS


Wednesday’s Training:

CrossFit:

A) 16 min E2MOM BUILD TO HEAVY 1 REP BACK SQUAT*

*to be used as a base for new strength cycle percentages

B) WOD: 20 MIN AMRAP:

10 SUMO DEADLIFT (275/205# or 75%)
20 GHD SIT-UP
100M OVERHEAD CARRY (55/35#)
10 STRICT WEIGHTED RING DIP

Fusion:

WOD: 4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press

3 WORK SETS:
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS
Hey everybody!  I hope you all had a great holiday weekend.

We had an AMAZING turn out for our 4th of July WOD, with just short of 50 of you coming out to one big happy jam!

It was a great time, everybody was working hard, and I saw a lot of smiles and fun being had.  That’s what it’s all about.

It’s also great to see so many new faces, and have events like these where our members from all different class times throughout the day can come together and meet one another.

Our community continues to grow, and that’s because of all of YOU sharing your fitness with all of your friends and family.

Part of that growth and all those new faces is some new faces in our coaching staff.

Technically both of these guys have been around for a while, but they’re now stepping up as official Head Coaches with CFHV.

Mike Lafleur-Gray came to us by way of Boston a little over a year ago.  He was coaching as many as 6 classes a day for 3 years there!  He and his girlfriend Ally have been at our gym training the last year, and Mike has been assistant coaching since January of this year.  Now I’m happy to say that you’ll all get to experience Mike’s exceptional coaching abilities and experience here at CFHV on the regular!

Our other new face…is actually an old face.  Tyler Emery was one of the original Coaches at CFHV when it opened in 2009!  He was the first Associate, and he helped build the place from the ground up.  Most of the coaches at our gym now, were trained by Tyler on how to be a coach way back in the day.  I’m very pleased to officially announce his return to the gym, and I look forward to all of you getting to plum the depths of his vast wealth of knowledge!

CFHV has the BEST coaching staff in Burbank, hands down!  Check out our NEW Coach profile page here: http://www.crossfithighvoltage.com/coaches/ and get to know us all a little better!


Tuesday’s Training:

CrossFit:

A) 10 min cap. 8 attempts to establish a 1rm weighted pull up

B) tabata sit up for low score

C) WOD:

max rep strict pull up
+
12 min amrap:

400m run
40/30 cal airbike
40 wall ball
**amrap double unders in remaining time
**every break, 5 burpees**

Fitness:

A: Strength, Technique & Development: German Volume Back Squats

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS


Wednesday’s Training:

CrossFit:

A) 16 min E2MOM BUILD TO HEAVY 1 REP BACK SQUAT*

*to be used as a base for new strength cycle percentages

B) WOD: 20 MIN AMRAP:

10 SUMO DEADLIFT (275/205# or 75%)
20 GHD SIT-UP
100M OVERHEAD CARRY (55/35#)
10 STRICT WEIGHTED RING DIP

Fusion:

WOD: 4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press

3 WORK SETS:
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS
The response from our first Coach guest blog was SO massive, that I’m giving you two in one week!

Today’s blog is a little more controversial, as it deals with CrossFit and pregnancy.

The truth is, CFHV has a long and amazing history with many of our women CrossFitting before, during, & after their pregnancies.

Families and children are very important to us here.  It’s why we’re one of the only CrossFit gyms in the LA area with a daycare, and it’s why we’re the ONLY CrossFit in Burbank with a legitimate and fully affiliated CrossFit Kids program.

Here’s Coach Deb to share with you some of her experiences:

“Hello moms, dads, or future moms and dads!  The article below prompted me to write about an experience I had.  On March 1, 2015 I was blessed with the birth of my son Ethan.  I was about 4 weeks along when I found out I was pregnant.  I was beyond ecstatic to know that I would soon become a mommy but nervous about CrossFitting the following week.

Coach Dizzle was my true inspiration.  Not only had she worked out throughout her entire pregnancy with Leo, but was just a few weeks ahead of me with her second baby.  I’ll never forget what she said, “Listen to your body, you will know what is right and what feels wrong.”

I was sure to check with my physician of course, and he told me what the article suggests, that if you’ve been exercising (e.g., CrossFitting, running, swimming etc.) for at least 6 months, it is safe to carry on with your daily activities.

Aside from occasional nausea during my first trimester I felt amazing!  I was able to modify a few movements, stayed hydrated and listened to my body.  Everything felt great, even double unders felt fine throughout my entire pregnancy.

I was very disappointed to hear comments some friends and family made about the danger I was putting my baby in.  When I was 9 months pregnant, a video went viral and boy did people have some negative things to say.  It was appalling to read the cruel and ignorant comments people made.

I now have a healthy, active 16 month old.  Coach Dizzle has two gorgeous, healthy boys and Nicole Pettis Johnson has a beautiful, healthy baby girl.  Shout out to my pregger partners!

To all of the soon to be, or pregnant ladies out there, being pregnant is not a disability!  I hope this article puts your mind at ease along with the experiences of so many moms who CrossFitted throughout their pregnancies.

No matter what the activity, always check with your physician first.”

http://library.crossfit.com/free/pdf/CFJ_Nitz_PerformancePregnancy.pdf


Regular Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD continues!
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) PARTNER “RANDY MOD”:

6 ROUNDS: 1 MIN WORK/:30 REST:

P1: hang from the pull-up bar, while…

P2: power snatch @ 75/55#.

B) Team (2-3) “BASELINE”:

20 MIN AMRAP:

500m row
40 squats
30 sit ups
20 push ups
10 pull ups

Fusion:

* Coach to review, demo the GHD Machine – Sit Ups and Back Extensions

30 MIN AMRAP:

20 M BEAR CRAWL
20 M S.A DB WAITER’S CARRY (each arm)
100 M KB FARMER’S WALK
200 M RUN
200 M ROW
15 GHD SIT UPS (Sub reg. Sit Ups)
15 GHD BACK EXTENSIONS (Sub Supermans)

momWOD:

A: Gymnastics Skill Work – L1 Pull Ups and L1 Dips

3 SETS:
A1: Tempo Ring Rows @ 40X2; 6-8 Reps; 30 Sec Rest
A2: Static Hold at top of rings – full extension x 30 Sec; 30 sec rest (work on amsap stability hold)
A3: Hanging Bent Knee to L-Sit x 10 reps; 30 sec rest

B: WOD – 24 MIN ALT EMOM (8 SETS)

MIN 1: 10 SLAM BALLS
MIN 2: 15 KB SWINGS
MIN 3: 10 T2B (or K2E or 15 SIT UPS)