Can expecting mothers do CrossFit? The answer is a resounding yes with some basic precautions. We rely on the trimester by trimester recommendations that are found at CrossFitMom.com
1st Trimester – In the first trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until the 12-16 week mark, so you can still do sit ups, but stay off the GHD. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. You can continue to use your normal weights this trimester, just don’t go up in weight or do max effort lifts or try for PR’s. Your blood volume increases when you become pregnant, so trying to keep your heart rate at 140 bpm when exercising doesn’t allow you to do much. Rather than focusing on heart rate, pay attention to your breathing
2nd Trimester – In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can’t any more, then do them against a wall, on an elevated surface or on parallettes. Do toes to bar until you can’t, then switch to knees to elbows. Kipping pull ups may start to become uncomfortable. If so, you can use bands or switch to rings rows as an alternative. If box jumps become uncomfortable, lower the box height or switch to step ups. It’s now time to cut out rope climbs and (excluding gymnasts) inverted exercises.
3rd Trimester – In the 3rd trimester, your growing belly will be in your way for a lot of exercises. Decrease your lifting weights as necessary, dependent on form and comfort, and still no squatting past 90 degrees. Run, row and jump if you still can. Keep doing the exercises that are comfortable, and use the substitute exercises for those that are not. Remember to keep your intensity in check using the talk test and stay hydrated.
For full guidelines and more check out CrossFitMom.com.
29/Jan/2015 Thursday WOD
Strength: Push press
5/4/3/2/1 *start at 65% build to heaviest
Between each set max effort strict pull ups. *record total pull ups and heaviest push press
Metcon: 4 rounds for time
Walking KB goblet lunge (72/53) x 20 steps
20 abmat sit ups
20 supermans (over abmat)