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

9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:10 W.O.D.

Read more

9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:68 W.O.D.

Read more

9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

ian - avatar ian 18 Sep 2014 Hits:116 W.O.D.

Read more

9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

ian - avatar ian 16 Sep 2014 Hits:71 W.O.D.

Read more

9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

ian - avatar ian 16 Sep 2014 Hits:177 W.O.D.

Read more

9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:90 W.O.D.

Read more

9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:106 W.O.D.

Read more

9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:56 W.O.D.

Read more

9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:120 W.O.D.

Read more

9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

ian - avatar ian 11 Sep 2014 Hits:177 W.O.D.

Read more

9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

ian - avatar ian 10 Sep 2014 Hits:146 W.O.D.

Read more

9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:132 W.O.D.

Read more