Week 52 + 53

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Our mission is complete: to provide pregnant ladies and new moms with a free 1 year CrossFit-inspired training program. We hope that you’ve enjoyed the variation in the weekly training sessions.

We’ve been working a lot with kettlebells the past year. If we should recommend just 1 tool for your home training, it would be the kettlebell. Go to http://www.nettofitness.dk and get 8% discount (on all tools) by using the code: SARAH

Going forward, the idea is that we’ll re-arrange the blog (and maybe even create an app) so it’ll be easier to follow.

If you want to follow again – just start with week 1.

Fly by our exercise directory for demos, descriptions, videos etc.

Thanks a lot for following our training blog and merry Christmas.

/Ditte & Sarah

:::GYM WORKOUT 1:::

Warm-up

3 rounds:

  • 7 push-ups
  • 7 wall balls
  • 7 box jumps/step-ups

Strength

  • Shoulder press: 5-4-3-2-1 reps
  • Alternating (front rack, barbell) lunges: 20-16-12-8-4 reps

Workout

3 rounds for time:

  • 700 m. row
  • 20 alternating pistols/goblet squats
  • 20 kettlebell swings

:::GYM WORKOUT 2:::

Warm-up

4 rounds for time:

  • 10 Russian twists
  • 10 kettlebell swings
  • 10 goblet squats

Strength

  • Pull-ups/chin-ups (strict/banded): 5-4-3-2-1 reps
  • Dips (strict/banded): 5-4-3-2-1 reps
  • Push-ups: 6-5-4-3-2-1 reps

Workout

4 rounds for time:

  • 10 box jumps/step-ups
  • 10 shoulder to overhead (push press/push jerk)

(*) Keep the weight light on the STOH. Goal is to do all 10 reps in all 4 rounds unbroken.

:::GYM WORKOUT 3:::

Warm-up

3 rounds:

  • 250 m. row
  • 20 walking lunges (no weight)
  • 10 buprees (normal/pregnant)

Strength

  • Push press: 3-3-3-3 reps
  • Good mornings: 10-10-10 reps
  • Front squats: 2-2-2 reps

Workout

15-12-9-6-3 reps:

  • Cal row
  • Kettlebell swings
  • Push-ups

:::MINIMALISTIC WORKOUT 1:::

Workout

10-9-8-7-6-5-4-3-2-1 reps for time:

  • Kettlebell swings
  • Goblet squats
  • Push-ups

Finisher

Tabata:

  • Sit-ups

(*) Tabata is interval works for 4 min. 20 sec on, 10 sec off for 8 intervals. Score is total amount of reps. Download http://www.tabatasongs.com for easier time managing.

:::MINIMALISTIC WORKOUT 2:::

Workout

21-15-9 reps for time:

  • Box jumps/step-ups
  • Burpees (normal/pregnant)
  • Mountain climbers (1 reps to each side equals 1 rep)

Finisher

  • 1 min front bridge
  • 30 sec rest
  • 1 min side bridge (left)
  • 30 sec rest
  • 1 min side bridge (right)

:::MINIMALISTIC WORKOUT 3:::

Workout

4 rounds for time:

  • 10 push-ups
  • 10 kettlebell swings
  • 10 Russian twists
  • 10 bench/chair dips

Finisher

  • Hip thrusts/glute bridge: 3 x 10 reps
  • Burpees: 7-6-5-4-3-2-1 (with 10 sec break between sets)

9 Fit Months: Week 51

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Welcome to week 51! 

This week we’re enjoying healthy winter desserts – full of colors, spice and flavor. Find inspiration here: http://www.buzzfeed.com/emofly/bright-and-healthy-winter-salads#.je0A53eAa

:::: This week’s programming :::::

GYM WORKOUT #1

Strength: 3 rounds of:

  • 8 push-ups
  • 16 weighted lunges
  • 8 alternating one-arm clean and jerk

Workout: 21-15-9 repetitions of:

  • Ring rows
  • Burpees

Finisher

  • 500 m row or run
    ::: rest 2 minutes :::
  • 400 m row or run
    ::: rest 2 minutes :::
  • 300 m row or run
    ::: rest 2 minutes :::
  • 200 m row or run

GYM WORKOUT #2

Strength: 3 rounds of:

  • 3 pull-ups
  • 7 shoulder pres
  • 10 back squats

Workout: Every minute on the minute – for 5-7 minutes:

  • 4 deadlifts
  • 10 box jumps/step-ups

Finisher: 3 rounds of:

  • 30 second front bridge hold
  • 20 russian twists

MINIMALISTIC WORKOUT #1

Part 1:

5 min amrap:

  • 10 kettlebell combinations ( 1 repetition equals 1 kettlebell swing + 1 highpull)
  • 10 burpees

::: 1-2 minute break :::

5 min amrap:

  • 10 KB kettlebell combinations (1 swing + 1 highpull)
  • 10 goblet squats

Part 2:

  • 1 x 100 m (50 m back and forth)
  • 2 pull-ups
  • 10 push-ups
  • 10 alternating pistols
  • 2 x 100 m (50 m back and forth, 2 times)
  • 2 pull-ups
  • 10 push-ups
  • 10 alternating pistols
    :: continue this pattern up til 5 x 100 m run:::

MINIMALISTIC WORKOUT #2

Part 1: 3 rounds:

  • 1 min amrap pull-ups
  • 1 min amrap goblet squats
  • 2 min rest

Part 2:
“75 rep challenge”: as fast as possible perform:

  • 25 push-ups
  • 25 mountain climbers
  • 25 sit-ups (new mom) or 25 second front bridge hold (pregnant)

9 Fit Months: Week 50

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December is upon us and with it lot’s of social events that often involve (plenty of) fatty food and time away from the gym…. This is part of the Christmas tradition and off course you should indulge and spend quality time with family and friends. But don’t completely give up on yourself. It’s easy to throw away a lot of training with a few weeks of inactivity, and you’ll regret this in January! With a good strategy, it should be possible to stay on the right track all the way through December.

This is what you might consider doing:

  1. Schedule your training for the whole month
    Make sure that you add more training sessions, than you hope to go through with. Plan on 10% extra, then you’ll have a little room for unexpected events. Make a list and put it somewhere visible.
  2. Learn to say “no”
    It’s okay to pass on the cookies the second time around. Don’t eat something that you don’t feel like eating to spare the chef’s feelings. Instead take a little bit and enjoy it. Make sure to give detalied compliments that show that you actually tasted the food (comment on spices, texture etc) – that is a much nicer show of appreciation than mindlessly stuffing your face.
  3. Get an ally (or several allies)
    TRAINING BUDDIES – we can’t emphasize their importance enough! Having an actual agreement with someone will increase the likelyhood of you going to the gym. Christmas is also a nice ‘excuse’ to train with new people. What about inviting your family members to the gym /out for a jog before the christmas dinner ? Or you could arrange for a nice CrossFit or yoga session with collegaues before the annual christmas party. Getting active together is a nice way of socializing (and it leaves you with way fewer hang-overs than booze).

Enjoy + Have fun!
Sarah & Ditte

:::::::: On to this week’s workouts ::::::::::::::::::

GYM WORKOUT #1

Strength: 4 rounds in total, increase weight after each round.
1 round =

  • 1 pull-up
  • 2 good mornings
  • 3 back squats
  • 4 deadlifts

Workout: 5 rounds of:

  • 100-200-300-400-500 m row
  • 25-20-15-10-5 toes to bar

*1st round: 100 meter row + 25 toesbar etc.
**2nd round: 200 meter row + 20 toes2bar ect.

Finisher : As fast as possible complete:

  • 30 wall ball shots
  • 30 push-ups (on the ball if possible)

GYM WORKOUT #2

Skills/warm-up: 21-15-9 repetitons of:

  • pistols
  • sit-ups
  • after each round: 250 m row or 20 boxjumps

Workout: For time:

  • 20 push-ups with hands on barbell
  • 20 deadlifts
  • 20 bent-over-rows
  • 20 push press
  • 20 backsquats

Finisher:

  • 50 russian twists

MINIMALISTIC WORKOUT #1

Part 1: 4 x amrap 4 minutes with 2:00 rest between

  • 6 ring dips/dips/push-ups
  • 9 squats
  • 18 mountain climbers

Part 2: 6-5-4-3-2 repetitions of:

  • pull-ups/rows
  • after each set do:
  • 15 box jumps/step-ups

MINIMALISTIC WORKOUT #2

Part 1: 3 rounds of:

  • 1 minute max reps thrusters (using a kettlebell)
  • 1 minute max reps supine rows
  • 1 minute rest

Part 2: “100 rep challenge”
As fast as possible perform 5 rounds of:

  • 10 push-ups
  • 10 knee-grab sit-ups (new mom) or mountain climbers (pregnant)

9 Fit Months: Week 49

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4 weeks of traning left in 2015. Let’s get the best out of them.

/Ditte & Sarah

:::GYM WORKOUT 1:::

Warm-up

2 rounds:

  • 400 m. run
  • 10 wallballs
  • 7 push-ups (normal/pregnant)

Strength

  • Ring rows: 3 x max reps (min 5 reps/set)
  • Strict (banded) chin-ups/pull-ups

(*) Rest as needed between sets

Workout

15-12-9 reps for time:

  • Calories row
  • Push-press (barbell/DBs)
  • Box jumps/step-ups

:::GYM WORKOUT 2:::

Warm-up

4 rounds (not for time):

  • 2 pull-ups
  • 4 push-ups
  • 8 kettlebell swings
  • 16 air squats

Strength

  • Hip thrusts: 3 x 10 reps (with barbell)
  • Front rack walking lunges (with barbell or 2 x KBs/DBs): 3 x 10 alternating steps

Workout

4 rounds for time:

  • 10 alternating DB snatch (power snatch)
  • 5 T2B
  • 10 alternating DB snatch (power snatch)
  • 5 push-ups
  • 400 m. row
  • 2 min break

:::MINIMALISTIC WORKOUT 1:::

3 rounds for time:

  • 400 m. run/400 m. row/15 burpees
  • 15 kettlebell swings
  • 15 air squats
  • 10 push-ups (pregnant/normal/on knees)

:::MINIMALISTIC WORKOUT 2:::

EMOTM x 4 rounds:

  • 1st min: Russian twists
  • 2nd min: Sit-ups/Russian twists
  • 3rd min: Goblet squats
  • 4th min: Step-up/box jumps
  • 5 min: break

9 FIT MONTHS: WEEK 48

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Last week of November…. Here in Denmark it’s cold and gets dark super early. Hang in, by making a traning appointment with a friend, getting out of the door will be much easier.

This week’s workouts are super fun. Another motivation to get to the gym.

/Ditte & Sarah

:::GYM WORKOUT 1:::

Warm-up

3 rounds not for time:

  • 200 m. row/run/10 burpees
  • 14 kettlebell swings
  • 7 toes to bar/knee raises

Strength

  • Pull-ups: 3 x max reps/3 x max banded reps
  • Dips: 3 x max reps/3 x max banded reps

(*) Rest as needed between sets.

Workout

3 rounds for time:

  • 10 front squats
  • 10 pull-ups
  • 10 burpees

:::GYM WORKOUT 2:::

Warm-up

4 rounds not for time:

  • 5 shoulder presses (empty bar)/push press
  • 5 push-ups
  • 7 box jumps/step-ups
  • 7 burpees (pregnant/normal)

Strength

  • Push-jerk: 4 x 3 reps
  • Squat variation of your choice: 4 x 2 reps

Workout

21-15-9 reps for time:

  • Box jumps/step-ups
  • Kettlebell swings

:::MINIMALISTIC WORKOUT 1:::

Workout

5 rounds for time:

  • 7 kettlebell swings
  • 7 burpees
  • 7 push-ups

Finisher

Tabata (20 sec on, 10 sec off for 4 min):

  • Kettlebell swings

:::MINIMALISTIC WORKOUT 2:::

Workout

EMOTM for 4 rounds for a total amount of repetitions:

  • 1st min: Max reps kettlebell swings
  • 2nd min: Max reps goblet squats
  • 3rd min: Max reps push-ups
  • 4th min: break

(*) EMOTM = every minute on the minute

Finisher

3 rounds not for time:

  • 10 Russian twists with kettlebell
  • Gather 20-45 sec front bridge

9 Fit Months: Week 47

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Welcome to week 47 – we hope that you are in the mood for some fun, intense workouts!

Sometimes, all it takes is a little new inspiration to stay motivated. Here’s 3 great apps for a healthy lifestyle before, during and after pregnancy:

:::::: This week’s programming :::::::::::

Remember to check the exercise guide if you are new to this program!

GYM WORKOUT #1

skills/warm-up: 4 rounds of:

  • 8 good-mornings
  • 15 second ring support hold

Workout: 5 rounds of:

  • 5 high-pull with kettlebell
  • 10 ring dips (scale if you need!)
  • 5 thrusters using two dumbbells

Finisher: With no rest between, perform these 3 amraps*:

1 min amrap:

  • burpees

2 min amrap:

  • box jumps

3 min amrap:

  • bodyweight squats or sit-ups (new mom)

*as many rounds and repetitions of

GYM WORKOUT #2

Strength: 3 rounds of:

  • 5 pull-ups
  • 5 toes2bar
  • 10 alternating pistols

Workout: Repeat the following 4 times (for a total of 12 rounds):

3 rounds of:

  • 3 hang power cleans/deadlifts
  • 6 push-ups
  • 9 squats

*after 3 rounds, rest 2 minutes

Finisher:

  • 50 russian twists

MINIMALISTIC WORKOUT #1

Part 1: 3 rounds of:

  • 12 alternating one-legged deadlifts (w/ kettlebell)
  • 12 Russian twists
  • 12 mountain climbers

Part 2: As fast as possible, using one kettlebell:

  • 25 push-ups
  • 25 walking lunges w/ kettlebell overhead (left arm)
  • 50 kettlebell swings
  • 25 walking lunges w/ kettlebell overhead (right arm)
  • 50 box jumps/step-ups
  • 25 push-ups

MINIMALISTIC WORKOUT #2

Part 1: Every minute on the minute (for as long as possible) perform:

  • 1 pull-up and 5 toes2bar

::: this workout ends when you are no longer able to perform 1 pull-up and 5 toes2bar within 60 seconds:::

Part 2: 5 min work /2 min rest /4 min work/1 min rest/3 min work
amrap of:

  • 5 push-ups
  • 5 thrusters with kettlebell(s)
  • 5 burpees
  • 5 thrusters with kettlebell(s)

9 Fit Months: Week 46

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Welcome to week 46. Even though it’s getting colder, we still try to exercise outside at least once a week. It’s just great with some fresh air to clear the thoughts! 

If you are pregnant and you want to train, it can be an advantage with advice from others who have been through the same process. Here’s our top 3 advice:

1) Leave the ego at the doorstep 
This is always a good idea, but it is especially true during pregnancy. Do not be afraid to customize/scale the workout so you feel comfortable. Do not chase down new personal bests or worry about how your body looks.

2) Enjoy the process
It is a beautiful and rare event to be pregnant. Have fun with your workouts and make sure to prioritize the social part. Make appointments with friends, enjoy a nice workout and afterwards go for a juice or lunch. Do not second-guess yourself or feel guilty for sticking to your exercise routine . Exercise is good for mother and baby! You’re cool!

3) Have a response at hand
You’ll probably have to answer a lot of questions as the pregnancy progresses and you still train with barbells and kettlebells. Make sure to have done your homework. Compare health recommendations. Find a midwife with knowledge of exercise. Share your experiences with other active mothers. The more informed you are, the better you’ll be at dealing with attention and questions. You’ll gain both respect and self-confidence!

:::::: This week’s programming :::::::::::

Remember to check the exercise guide if you are new to this program!

GYM WORKOUT #1

skills/warm-up: 3 rounds of:

  • 7 dips
  • 14 one-legged deadlifts (7 each leg)

Workout: Perform once:

  • 40 wallball shots (or squats)
  • 30 box jumps
  • 20 overhead lunges
  • 500 meter row/run/walk
  • 20 deadlifts
  • 30 push press (keep weight light)
  • 40 kettlebell swings

Finisher:

  • 50 russian twists

GYM WORKOUT #2

Strength: 1-2-3-4-5-4-3-2-1 repetitions of:

  • front squats
  • push press
  • thrusters

Workout: Every minute on the minute for 10 minutes

  • 5 deadlifts
  • 5 toes2bar
  • 1-2 pull-ups

Finisher: 3- 5 rounds of:

  • 20 calories on the rower
  • 20 second front bridge hold
  • 10 sit-ups (optional: hold a medicine ball in front of your chest)

MINIMALISTIC WORKOUT #1

Part 1:  3 rounds of:

  • 20 walking lunges
  • 20 squats
  • 10 push-ups
  • 20 box jumps
  • Run 200 m

Part 2: 6-5-4-3-2 repetitions of:

  • pull-ups/rows

after each set do:

  • 10 alternating pistols

MINIMALISTIC WORKOUT #2

Part 1: 3 rounds

  • 1 minute max repetitions of goblet squats
  • 30 second max repetitions of kettlebell swings
  • 30 second rest

Part 2:
“100 rep challenge”

As fast as possible perform 5 rounds of:

  • 10 push-ups
  • 10 knee-grab sit-ups (new mom) or mountain climbers (pregnant)

9 FIT MONTHS: WEEK 45

  

Setting fitness goals while being pregnant or a now mom can sound crazy. For Sarah, it made training much easier and more fun. Sarah has been sticking to small goals such as 4 x training sessions while pregnant and 3-4 sessions as a new mom + fresh air every day. Other goals of Sarah’s were to be to be able to perform 1-10 push-ups on the toes, to do 1-5 strict chin-ups, then 1-5 strict pull-ups etc.

Sarah’s goals as a new mom:

· Month 1-3: 10 strict push-ups on the toes + going for a walk every day

· Month 3-6: 20 strict push-ups on the toes, 2 strict pull-ups + 5 strict chin-ups, completing a 5 km run + going for a walk every day

· Month 6-9: complete a 10 km run + biking to work every day

And now on to this week’s traning…..

Remember always to swing by our exercise directory for videos of the movements, descriptions, weight on the bar and scaling options.

We’ll boing lots of tabatas this week. It’s a fun way to get lots of work done in no time.

Have fun.

// Ditte & Sarah
:::GYM WORKOUT 1:::

Warm-up

3 rounds (not for time):

· 3 pull-ups

· 6 push-ups

· 12 air squats

Strength

· Power clean + push jerk x 5 working sets

· Good mornings: 4 x 8 reps (light load)

Workout

Tabata: 8 rounds of :20 of work, followed by :10 or rest of:

· C2B Pull-Ups

· Push-ups

· Box Jumps 20´´

· Wall balls 14 lbs/6 kg

Complete all 8 rounds before moving to the next movement. No extra rest between movements (tabatas). Score is total reps. Use http://www.tabatasongs.com to make the tabatas super fun to do.

:::GYM WORKOUT 2:::

Warm-up

3 rounds (not for time):

· 10 wallballs 14 lbs/6 kg

· 10 box jumps/step-ups

· 10 Russian twists with kettlebell

Strength

· Shouler press: 4 x 4 reps

· Front rack step-ups (with empty barbell) on a 20’’ bow (or lower): 4 x 8 steps each leg

Workout

27-21-15-9 reps:

· Calories row

· Thrusters (empty barbell)

:::MINIMALISTIC WORKOUT 1:::

Workout

3 rounds for time:

· 3 1-arm kettlebell overhead squats (3 reps each arm)

· 6 goblet squats

· 12 walking lunges with kettlebell (held in goblet squat position)

· 24 Russian twists

· 300 m. run/row (scaling: 10 purpees pregnant/normal)

Finisher

· Strict pull-ups or chin-ups: 3 x max reps (scaling: use a band)

· Tabata: kettlebell swings (8 rounds of :20 of work, followed by :10 or rest for a duration of 4 min)

:::MINIMALISTIC WORKOUT 2:::

Workout

AMRAP 12 min:

· 6 push-ups

· 12 kettlebell swings

· 6 sit-ups

· 12 jumping squats

(*): AMRAP means: as many rounds and additional reps as possible (in 12 min).

Finisher

  • 3 km walk/row/run

9 Fit Months: Week 44

  
It’s almost Halloween. While decorating for Halloween, surprise your family or friends with an amazing thai pumpkin soup.

Enjoy!

/Ditte & Sarah

On to this week’s program…

:::Gym Workout 1:::

Warm-up

3 rounds (not for time):

  • 8 weighted step-ups (on a box/pile of plates)
  • 7 push-ups
  • 6 burpees (pregnant/normal)

Strength

  • Thrusters: 6 x 3 reps
  • Strict pull-ups or chin-ups: 3 x max reps (scaling: power bands)

Workout

12-10-8-10-12 reps for time:

  • Power cleans (pregnant: front squats)
  • Alternating 1-arm DB snatch
  • Row for calories

:::Gym Workout 2:::

Warm-up

3 rounds (not for time):

  • 7 light thrusters
  • 7 wall balls
  • 10 KB swings

Strength

  • Dips: 3 x max reps (scaling: banded)
  • Push jerk (from rack): 4 x 3 reps

Workout

6 rounds for time:

  • 6 thrusters
  • 6 push-ups (normal/pregnant)
  • 6 wallballs

:::Minimalistic Workout 1:::

Workout

4 rounds for time:

  • 15 m (weighted) walking lunges with 2 x DBs
  • 15 KB swings
  • 250 m run/row

(*): weighted lunges can alternatively be done with a kettlebell (held in the goblet squat position) or with a barbell.

Finisher

Not for time:

  • Accumulate 40 Russian twists with kettlebell

:::Minimalistic Workout 2:::

Workout

3 rounds for time:

  • 400 m run/row
  • 21 kettlebell swings (light weight)
  • 12 push-ups

Finisher

Not for time:

  • 1 min front bridge
  • 30 sec rest
  • 1 min side bridge (left)
  • 30 sec rest
  • 1 min side bridge (right)