Pelvic Floor Health Workshop with Bobbie

Pelvic Floor Health Workshop with Bobbie CPPC (certified pre and postnatal coach)

Believe it or not, while it is common to urinate while exercising (or sneezing, laughing etc) it’s not NORMAL.

Come in and learn about the signs, symptoms, prevalence and different degrees of pelvic floor dysfunction.

We will discuss the different parts of the body, how they are  affected by PFD, how to cope if you have PFD and some preventative measures that you can take.

Learn the proper terms for the  female anatomy and how the pelvic floor can be affected by training.

We will also go over diastasis recti, how to recognize it in yourself or clients and when certain movements are contraindicated and should be avoided.

This workshop is open to both males and females.

January 20th 2018 11:00AM – 1:00PM
$10 for CrossFit 187 members and $20 for non members. Please contact myself or the gym to register.

Hope to see you there.


CrossFit 187 – CrossFit


Warm-up (No Measure)

30 calorie bike/row

10 strict ring dips

20 single leg DB deadlift


A: Hang Snatch (Every 2mins for 12 minutes, 2 @ 85%)

Warm up with pause low hang snatch, 4×3 @ 40-60%

Drop and reset


B: Metcon (Time)

50 wall balls, 14/20lbs

10 muscle ups

40 wall balls

8 muscle ups

30 wall balls

6 muscle ups

20 wall balls

4 muscle ups

10 wall balls

2 muscle ups


CrossFit 187 – CrossFit


Warm-up (No Measure)

2 rounds

Row 500m

15 wall balls

10 Overhead Med Ball Lunge steps


A: Back Squat (5×5 @ 80%)


B: Metcon (Time)

6 rounds

8 thrusters, 95/135lbs

8 bar facing burpees

Cash Out

C: Warm-up (No Measure)

If time permits:

Waiter Walks

50m x 8

70/100lbs or more


Bring A Friend Day!

CrossFit 187 – CrossFit



Warm-up (No Measure)

Dynamic Warm Up

5 full lengths running

2 full lengths side shuffle

1 full length high knees

1 full length butt kicks

1 full length bear crawl

1 full length bear crawl backwards

In a group:

Spealler Warm Up


Metcon (Time)

5 rounds:

10 burpees

20 wall balls

30 DU/ 60 singles

Metcon (No Measure)

Plank Holds (depending on time)
Options: Tabata / 1 min on; 1:30 off x ?, challenge to hold the longest, etc.

Cash Out