CrossFit and Pregnancy?

Re: CrossFit and Pregnancy?

• Becky262

  September 2010

  In general, you can keep doing what you're doing after you're KU'ed.

  The old rule about keeping your heart rate under 160 is outdated and false.  Obviously get plenty of water, rest if you feel like it, and if something doesn't feel right don't do it.  Don't push to gain any extra fitness, but more focus on maintaining what you have

  And don't worry about pushing yourself too hard while TTC - DS was conceived the day after I ran a marathon   

  Talk with your doctor and GL! 

  
  

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• Jilybean17 member

  September 2010

  There is a crossfit mom website! The workouts are tailored to pregnant and postpartum women  

  https://www.crossfitmom.com/index.php?option=com_content&view=section&layout=blog&id=1&Itemid=50

  HTH! 

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• rae_dylanzmom member

  September 2010

  (Long response, sorry!) 

  I'm a crossfitter and just started my second trimester. Crossfit is great for me... I feel really connected with what's going on inside and how it changes each day. 

  Mental shift: First thing my CF trainer told me was that I'm not building now.... I am maintaining. This is a big shift to make with everything you do, but with crossfit there is so much energy devoted to pushing yourself harder and friendly competition that I still find it challenging. (although now that I'm telling more people about the pregnancy, I think it will help)

  Some examples: the ladies I share weights with is changing... I'm not gonna up my 1RM for anything... I'm not gonna get muscle-ups while I'm pregnant, no matter how badly I wanted them three months ago. 

  Couple general things that I find apply particularly well in crossfit:

  - PRE (perceived rate of exertion) seems to be replacing the limit on BPM of 140-160. The idea is to keep your PRE at 5-8 on a 10 point scale. I listen to my body, and I know when I need to back off (box jumps this morning, for example). Exercises for time all seem to get into this limit for me. I pay far less attention to time now. I stop and drink water during the workout more often to catch my breath and let my heart settle down. 

  -  Watch heavy weights. I've read to lift at about 40-60% of your max and this roughly matches what my trainer suggests. Each day he gives me a weight to lift for the WOD... sometimes we negotiate because I think it's too light. He says I'll get more psyched for the lighter weight as I grow. BTW, this is because you are more likely to get hurt (e.g., pull tendons or ligaments). 

  - Use the trainers. I told them early because I had the same questions as you. They helped me adjust the WODs, but more importantly, they check in with me and I feel really supported.

  I think the specific exercises that work (or don't) change as you go. Here are a couple specific experiences I had:

  - Double unders got really weird for a couple of days at ~8 weeks. When I told my trainer, she also added box jumps to my figurative no list until things changed (having had a baby, she knew what I meant by 'weird' feeling). The next week double unders (and box jumps) felt fine again. Go figure.

  - I am vasilating on sit-ups. I still warm up with them, but I would probably substitute them out if they were part of the WOD. Friends say I'll know when it's time to lay off (likely the end of first trimester). That said, I've also been taught in yoga to avoid abdominals in the first trimester to avoid miscarriage. 

  Last thought, the crossfitmom web site has WODs. I haven't used them since I've got a gym and a supportive community here, but it would help you see how they modify the workouts. 

  GL! 

  

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• Life is Exciting member

  September 2010

  This is great advice.  Thanks to all who responded!
  

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• bdunbar

  September 2010

  I love me some crossfit and have just started doing the crossfit mom WOD. If your not comfortable doing a certain exercise then ask a trainer what you can do in replacement. G/L

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• Joyful10

  September 2010

  I definitely recommend sticking with it (to whatever extent you can) during pregnancy. You may want to add some pilates or yoga into your routine too as it will work those middle "birthin'" muscles. I felt that doing pre-natal pilates helped me go natural during labor. The mental part of Crossfit also helped me through labor. My husband is my biggest cheerleader to fitness, so we did "400's" through contractions. We run around our gym for a 400m distance, so we talked through the different corners of the building through contractions.

   Also, post-pregnancy Crossfit has been incredible! Paired with breastfeeding DD I am down to a weight that I haven't seen in 10 years! I did not follow the zone diet. The trainer from crossfitmoms.com that I emailed said to try Paleo. My husband and I try to eat clean, and we add in some stone ground bread and dairy. Truly giving up all sweets isn't going to happen, so we have ice cream night once a week. I think the most important thing is to listen to your body because you need to make sure you have enough intake for you and your LO. 

   Enjoy the journey! 

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