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

8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:23 W.O.D.

Read more

8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:74 W.O.D.

Read more

8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:152 W.O.D.

Read more

8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:144 W.O.D.

Read more

8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:178 W.O.D.

Read more

8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:57 W.O.D.

Read more

8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:74 W.O.D.

Read more

8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:93 W.O.D.

Read more

8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:159 W.O.D.

Read more

8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:349 W.O.D.

Read more

8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:190 W.O.D.

Read more

8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:159 W.O.D.

Read more