A+ R A-

11/05/2013

 

CrossFit and Pregnancy: What Worked For Me. Part One.

By Coach Kelly

DISCLAIMER: I am not a doctor, doula, midwife or any sort of expert on pregnancy. These are just the opinions of your trainer and friend.

As most of you know by now, I gave birth to our son Hudson on August 8, 2013.  I found out I was pregnant in mid-January and then began the longest seven months of my life.  Not because being pregnant was really so bad, but I just encountered a few obstacles in my pregnancy that made my journey quite a unique experience.  A lot of women who are dedicated to fitness have questions about pregnancy for many reasons.  Whether it is wanting to know if they can keep doing CrossFit, if people will judge them for doing it, or if they even should be doing it while pregnant. Mostly the questions are because we have spent the better portion of our lives working to have great bodies, and now we are deliberately throwing that away without the foresight of what our bodies will look like when we are done. The answer to the first three questions are: yes, and I want to tell you why it is ok.

First of all, yes! You can keep doing CrossFit.  As long as you have been doing CrossFit before you got pregnant, you can certainly keep doing what you were doing before.  However, you have to listen to your body. During my first trimester, I was EXHAUSTED.  I cannot even begin to explain the overwhelming fatigue that occurs during the first couple of months of pregnancy.  I religously work out in the mornings at 7:30am between my morning classes, and on a couple of days during those first few months you would have found me asleep on Shedara's massage table in the back room.  I was disgusted with myself for that.  I did not understand why I could not get it together enough to simply make it through a work out. Which brings me to my second point.

Please do not beat yourself up if you do miss a workout.  You are growing another human being inside of you, after all.  It takes a lot of work, apparently.  But if you do feel really guilty about it and you feel out of sorts if you do not get to the gym, realize that you just had a major life change and you might need to adjust your schedule.  If you used to go to bed every night at 10:00pm, then heading in at 8pm or 8:30pm is not unreasonable.  That means dinner at 5:30pm or 6pm at the latest (if you can keep food down anyways!) and then off to bed.  Also, be prepared to start looking at the on ramp rather than the WOD.  If it is a 20 minute AMRAP and you barely dragged yourself in, commit yourself to 10 minutes of it, and then if you have more in you, keep going!  Doing something is always better than doing nothing.

So will you be judged for doing CrossFit?  Oh, heck yes.  I will never forget at my first consultation with the Perinatalogist at about 5 months along,  I asked him if I was ok to keep working out.  His reponse was, "You don't do CrossFit right?!" I paused, smiled and responded, "Not only do I do it, I'm a CrossFit trainer." He shook his head and reached his hand into his jar of M&M's.  I honestly think he did that as a little joke, which is one of the reasons I still loved him, even though he told me not to CrossFit anymore. Your friends, your family and maybe even your partner will have an opinion on whether you should be doing it.  It is your body, it is your experience and it is your baby.  You and your partner will ultimately make that decision.  I was lucky.  Whenever I was grumpy, feeling fat, or in a bad mood (which happens every once in a while during pregnancy) Chad always encouraged me to get to the box. He knew that when I was out of the box, I was not myself.  Although I had to cut back on my workouts dramatically, I needed my CFMG family, and even fifteen minutes of lifting the heaviest thing that I could lift would make a world of difference.  He was right.

Finally, the question looming over every woman's mind before she gets pregnant; "Will I ever get my body back?" The answer is no.  Because every year that we grow older, our bodies change.  A year will pass by between the time that you get pregnant and the time you have your baby.  Your skin will stretch, your boobs are going to become somebody's meal ticket and your nether regions are going on Mr. Toad's Wild Ride.  If they do not, you will be left with an incision scar across your belly as a reminder for the rest of your life.  If you decide to have a baby, you will never get your "OLD" body back.  That does NOT mean that you can not have a rockin' “NEW” body after a baby! Have you looked around our box? Have you seen Tami and Betsy? Do you know Heather Molascon has 4 kids?  Did you know Yvette Perez just had TWINS?  I have one baby and I can barely see straight and she has TWO! You might not look like you did when you were seventeen--but who does?  But you will look exactly how you deserve to look (within a year or maybe even two) after that baby comes.  You eat well, you do the WODS, you try to sleep, and you will be just fine.  I promise.


WOD:

Partner WOD

In teams of two:

200m Run

Max. reps:

KB Swings (70#/53#)

400m Run

Max. reps:

3 Hang Cleans (135#/95#)

5 Burpees

800m Run

Max reps of:

“Cindy”

800m Run

Max reps of:

“Cindy”

400m Run

Max reps:

3 Hang Cleans (135#/95#)

5 Burpees

200m Run

Max. reps: KB Swings (70#/53)

-For time and for reps-

 

Partner #1 runs while Partner #2 completes the max. work, then partners switch.

“Cindy” = 5 pull-ups, 10 push-ups, 15 air squats




Interested in trying out for Team CFMG? Please join us on Saturday Dec 7. More details HERE.

 

CFMG Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.

 

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!



Latest W.O.D.

Prev Next

02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

ian - avatar ian 23 Feb 2015 Hits:20 W.O.D.

Read more

02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:65 W.O.D.

Read more

02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:54 W.O.D.

Read more

02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:80 W.O.D.

Read more

02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:85 W.O.D.

Read more

2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:119 W.O.D.

Read more

02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:70 W.O.D.

Read more

02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:73 W.O.D.

Read more

02/20/2015

02/20/2015

SWOD: Back Squat 6/6/4/4/2/2 WOD: 5 Clean and Jerks (185#/115#) 12 Toes-to-bar 200m Run 4 Clean and Jerks 10 Toes-to-bar 200m Run 3 Clean and Jerks 8 Pull-Ups 200m Run 2 Clean and Jerks 6 Toes-to-bar 200m Run 1 Clean and Jerks 4 Toes-to-bar 200m Run -For Time-   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks...

ian - avatar ian 17 Feb 2015 Hits:123 W.O.D.

Read more

02/19/2015

02/19/2015

WOD: 15-12-9: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 12-9-6: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 9-6-3: Thrusters (95#) Pull-Ups -For Time- {youtube}sWdo3dxgROI{/youtube} The Ground And The Fury Split It Up! 3 Steps To Nip Youth Performance Anxiety In The Bud Run This Way   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's...

ian - avatar ian 17 Feb 2015 Hits:162 W.O.D.

Read more

02/18/2015

02/18/2015

Mobility: A1) Olympic Wall Squat; accumulate 2 min x 2 sets A2) Trap Smash; 1 min each arm x 2 sets SWOD: Squat Snatch 2/2/2/2/2 (pause just below knees from off the floor) WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the...

ian - avatar ian 17 Feb 2015 Hits:106 W.O.D.

Read more

2/17/2015

2/17/2015

SWOD: Snatch Grip Deadlifts 5/5/5/5/5 WOD: 1 Min Row for calories 1 Min KB Sumo Deadlift High Pull (70#/53#) 1 Min Burpee Box Jump Overs (24”/20”) 1 Minute Rest -3 Rounds for Total Calories + Reps- {youtube}t_zmJYQ5URw{/youtube} {youtube}zrGJW67x2Ks{/youtube} Confronting the Drinking Problem A Quick Guide to Supplements Everything You Always Wanted To Know About Probiotics   It's Open Season! Here is Why...

ian - avatar ian 16 Feb 2015 Hits:159 W.O.D.

Read more