B. 2 Rounds:
25 Box Jumps (24/20)
10 Deadlifts (245/165)
*10 minute cap
With some newly pregnant mamas in the gym, we thought it would be great to gather some information from some of our ladies who have CrossFitted through their pregnancies. In addition we also included a video on the subject at the end. We hope this is helpful for our current pregnant athletes as well as those who plan on getting pregnant in the future.
When I found out I was pregnant I think we told you before we told our mothers. I knew it was important to let you guys know so that I didn't do any movements that could compromise my pregnancy. First trimester was tough because I was soooo tired and there were many days when I didn't feel like going in, but forced myself to because I knew it was good for me. I definitely noticed weakened oh strength first trimester, but pull ups, sit ups, and most other movements still felt fine. Second trimester I think I got my energy back and wasn't as tired all the time. I think this point was when I crossfitted the most during my pregnancy. I would mentally go into workouts like "you can finish this workout just like you are going to push yourself during labor." That mantra would help me get thru tough workouts when I felt like giving up. Some days were tougher than others and I think I even cried a couple of times... Not because I physically hurt myself but because pushing myself to the limit was emotionally provoking for me. Third trimester was interesting.... Snatches and cleans became somewhat challenging because of my big baby belly but somehow my body naturally figured out how to adjust and automatically avoided my baby belly. The weight I did went down a lot third trimester and running became impossible because it felt like I would pee my pants. I remember doing a lot of rowing for warm ups. Some days I felt like I was just going to move around... Not necessarily get a Knarly Crossfit workout. Just to move my body and sweat a little. I had a yoga instructor tell me before to "honor my body" which basically translates to listen to your body and do what feels right and don't do what doesn't. I tried to do this throughout my pregnancy because I knew it wasn't just me working out but a little baby was too. Some modified movements were the push-ups off the wall or elevated bar bell, the wall burpees, and I'm sure there were others but I can't remember. I worked out until 38 weeks and went two weeks past my due date. So technically, I worked out 4 weeks before she came. And I took 5 weeks off after. Looking back maybe I would try and continue working out up until the birth, but I don't know if that would have been realistic.
This is my 3rd pregnancy, but the only one that I actually have continued to work out through. With my prior pregnancies, I chose to take it easy, not lift anything too heavy and put my feet up upon coming home from work at night. Having 2 young boys at home, that is no longer an option, even if I wanted to :) However, I also learned that it's much harder to come back...as in get back in pre-pregnancy shape or even have the motivation to do something after being out of it for at least 9 months.
I've have been lucky to have pregnancies with no complications in the past and received the go ahead from my doctor to continue to Crossfit with my current pregnancy. I am about halfway through this pregnancy and have experienced less aches and pains. I'm able to keep up with my kids, maintain my energy and reduce my stress level at work by continuing to crossfit. I've been making modifications to my workouts as I go. For example, I think box jumps were the first to go. I now do step ups on the box. I get feedback from my doctor (Elena) and Lauren, as well as resources online like Crossfit Mom for ideas as how to modify or scale specific movements. Overall, I just do what I feel comfortable doing that morning. The hardest part is getting out of bed to make it to class at 6am :)
I think the most important thing to remember is that every person and every pregnancy is different. What may be okay for one expecting mom, may not be recommended for another.
5 CrossFit Pregnancy Tips
Don't be afraid to buy larger workout clothes. Sometimes a new well fitting top, will give you motivation to get into the gym
Just Row. When you're 30+ weeks pregnant the WOD's can seem a little daunting. I would often tell myself (and Rob) that a good row does mama and baby good. And if I was really feeling tired and didn't want to make it into the gym I made sure to at least a walk around the block in.
Burpees- Pregnant burpees. Stand in front of a wall or elevated surface (such as a box or tire). Do a squat. At the top of the squat, do a push up against the wall or elevated surface. This equals 1 burpee.
Squat-it-out, I was squatting days before giving birth. It's one movement you don't have to modify, and is great for birthing.
Increase protein intake. My birthing class instructor emphasized this, and I noticed an increase in energy, when I started tracking my protein.
Good WOD resource: http://www.crossfitmom.com
My favorite pregnancy power meal: http://cooktj.com/node/6087
For Postpartum WOD's I have 5 words. Buy-a-good-sports-bra! Those cute sports bra tanks no longer cut it for me. Ladies there are several reasons you should go for function over fashion if you're nursing, so after much trial & error here's my top pick: http://www.amazon.com/Panache-Womens-Underwired-Sports-Bra/dp/B005X5FG2O
In the end, a happy, healthy mommy makes for a happy, healthy baby.