Hello again day dreamers,
Now that the pregnancy news is out I thought I might post a bit about crossfit and pregnancy. For me the more info out there the better.
Crossfit has been a part of my daily routine for over a year now, so the moment I found out I was pregnant I started my research. There are plenty of fit mommas out there that have done crossfit throughout all 3 trimesters and I am determined to do the same!
Like everything while pregnant consult a doctor/midwife first. When talking to them I had mixed responses, my family doctor, did not advise against it, but told me that walking was a great exercise (not really the kind of advice I was looking for). A few weeks later once I found a midwife her advise (was actual advice) was much more positive and she let me know what to watch out for – mainly over stretching and lifting too heavy, both are because your ligaments are looser so you can injure yourself more easily. Other than this, she praised crossfit as a great way to stay active during pregnancy.
I am in month 5 (23 weeks) now and it wasn’t until month 4 or so (13-16 weeks) that I really felt myself slowing down and I had to start modifying movements. Everyone will be different, but here is what I have found so far and what has been recommended to me:
- No need to modify any movements (unless something feels uncomfortable for you)
- Sit ups and ab intensive movements are still allowed
- Take lots of breaks and try not too push to hard (even though your ability will still be there)
- Drink lots of water during your WOD and strength
- I noticed that I would be winded faster
- I still did all barbell & body movements – at about 75% of my usual weights
- Don’t go for PR or 1RM during entire pregnancy
- Sit ups and most on your back ab movements are no longer allowed
- I decreased my weights by 50% (this was personal preference – lift what feels right)
- I stopped doing dead lifts & pull ups (both because I began to find them uncomfortable)
- Listen to your body – if movements feel off or put strain of any kind on your abs, stop
- Workouts have become much slower with lots of a breaks and lots of water
If you are thinking about continuing crossfit while pregnant, I highly recommend it. It has given me more energy and I believe it contributed to my lack of nausea. The main things are to consult a doctor/midwife, tell your coach right away and listen to your body!
More updates to come!