I currently run one group that meets at 11am Sundays and Wednesdays at CrossFit Tel Aviv's main location at Kikar Atarim.
This is not a post-partum specific class, and is not suitable for women who have major pelvic floor or core dysfunction. If you want to address issues like these, you may want to consider personal training or small group training.
There is a class programme that involves a thorough warm-up that includes mobility and movement, then we move on to the strength work and finish with high-intensity conditioning.
Each trainee will be given modifications and weight that suit her current level.
Groups are small to ensure that quality is extremely high. Each trainee MUST do an initial consultation before she can join the class. This enables me to personalize the programme for each trainee, and ensures that you have some degree of familiarity with the techniques before jumping into the class scenario.
Aims of the class:
Warm-up and Mobility – to address any tightness (i.e. upper back, hips, shoulders) and improve movement patterns and activate the right muscles.
Strength training – this part of the session works on 2-3 compound exercises (using large muscles groups, like squats, deadlifts, bench press) and bodyweight exercises like pushups. The aim is firstly to perfect technique and then to increase strength and build muscle progressively, and safely, from week to week. As you get stronger we add a small amount of weight.
Conditioning – this last part of the class is high intensity interval training, between 5-20 minutes. Raising your heart rate to improve cardiovascular fitness, assist in strength building, and to have you leave feeling awesome!
This is a general Strength and Conditioning class. If you have always wanted to learn how to lift weights, do advanced bodyweight movements like pullups, pushups and handstands, get unapologetically strong and build some muscle, this is the class for you. It is not for the faint-hearted, and doesn't pretend to be.
If you have severe issues like pelvic floor dysfunction or diastasis, you may need to consider private training to get the results you are looking for. As often as possible, I put women in small groups of 2, 3 or even 4 who are struggling with similar issues (whenever logistically possible). Please let me know if you would like to be considered for this type of training. You can read more about that here.
Monthly membership: 400 NIS per month (2 sessions per week)
Half membership (one day per week): 250 NIS