Garden City CEU Course Review
Adam and I had such a fantastic time this Sunday at CrossFit Garden City with our host Jenn Hunter-Marshall and the crew of eager coaches! There are so many elements to pregnancy training that it can be overwhelming. One of the topics we covered to help simplify this process is programming a “Chipper” WOD. These are often one of the most difficult to modify as a coach because of the high volume in one motion without a break, as well as many different movements that can overlap (i.e., swings and cleans). This volume can easily turn into aches due to the volume or loss of position from fatigue. Below is a great example using the famous WOD, The Filthy Fifty. This of course will change depending on each client, but its a great start.
FILTHY 50 – For time:
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press (45/35 lbs)
- 50 Back Extensions
- 50 Wall Balls (20/14 lbs)
- 50 Burpees
- 50 Double-Unders
In the Filthy Fifty, the high volumes at one exercise and movements using similar patterns can create aches for the pregnant client. Simply lowering the reps and weight might reduce effectiveness/enjoyment of the workout, especially for fitter clients. Since this WOD is a longer workout that hits the aerobic pathway and muscular endurance, start by ensuring they are working to a similar time frame as most of class (20 to 30 min time frame). If they happen to finish really early or want additional aerobic work, feel free to have them do assault bike until 30 min have elapsed.
Here’s an example of how we help coaches program better:
FILTHY 50 (modified for 3rd Trimester): 30 min cap
20 reps, 15 reps, 10 reps (Reps descend each round and can be changed depending on the client)
- Box Jumps (24/20 in) –> mini band walks
- Jumping Pull-Ups –> strict pull-ups or ring rows
- Kettlebell Swings (1/.75 pood) –> swings or skier swings
- Walking Lunges –> if SI joint pain, sub in squat variation.
- Knees-to-Elbows –> standing band pallof press
- Push Press (45/35 lbs) –> DB press or push press
- Back Extensions –> RDL
- Wall Balls (20/14 lbs)
- Burpees –> squat thrusts
- Double-Unders –> assault bike x 1 min
+ Assault bike if time remaining until 30 min
This is just an example of how we help coaches up their game. If you want to learn more too, we’d love to come host in your facility! We also have our 55-page Strength Guide available for download.
Enjoy the photos, everyone loved learning to move with their ‘baby bellies’!
