For the Moms to be!

I know there are a lot of women who have been CrossFitting without knowing the Do's and Don'ts of exercising while pregnant. So, I am going to list off some of the rules directly from the CrossFit Mom website found at (www.crossfitmom.com). Please refer back to the Moms site and consult your physician before you begin your new Mommy adventure.

1st Trimester:

Do’s and Don’ts

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 week mark, so you can still do sit ups. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. However, I would recommend dropping weights on Olympic lifts and things like kettlebell swings. 40-50% of your max seems to work for most women. 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. You should still be able to talk while you’re working out. This is a time for strengthening not intensity. Don’t work out until the point of exhaustion and don’t get over-heated. You don’t want your core temperature to get too high. Make sure you rest between rounds or exercises, drink water before, during and after your workout, and as always, check with your doctor before beginning any type of exercise program.

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 move to wall push ups. You'll still feel those abs working! Kipping pull-ups will probably start to become uncomfortable so switching to rings rows would be an alternative. This would also be the time to switch from box jumps to step ups. All of your joints are looser due to the relaxin hormone, so ballistic exercises should wait. Olympic lifting should be modified to minimal at this point. Some women are still comfortable doing the lifts with very light weight, but this is not for everyone. Front squat, back squat and overhead squat with an empty bar or even PVC will still be enough work, but you don't want to squat below 90 degrees. Shoulder press and push press are excellent at working the upper body. Rowing, walking and good mornings are all exercises that should feel comfortable to you, and help keep those hips and back strong! Remember to check with your doctor before participating in any exercise program.

3rd Trimester:

In the 3^rd trimester, there are a lot of changes. Your growing belly will be in your way for a lot of exercises. If you were still able to do push ups in your 2^nd trimester, you will probably have to go to the wall now. When you squat, it should only be bodyweight squats and not past 90 degrees. Push press and shoulder press are still good exercises, but don’t go too heavy. If you can still row, go for it. It works a lot of muscles. Keep walking, and doing good mornings, and do step ups on either the 20” or 12” box, whichever your body will allow. Do farmer’s walk, lunges (not too deep) and ring rows. Don’t forget to rest, drink your water and make sure your doctor ok’s your exercise program.

After Birth:

In the post-partum phase, you can begin to get back to your normal workouts. The main things to watch for are ballistic movements (still watching those ligaments) and listening to your body. Don’t do anything that doesn’t feel good. Amp it up slowly while your body adjusts to not being pregnant. You will be tired initially, caring for a newborn. Give yourself a little time to get back to it, but by all means, keep moving! You will get the energy you need to keep up with that baby. Working out will help you get your body back, and help you feel like you are doing something for yourself. It’s good for the mind, good for the body. Make sure your doctor approves of your post-natal exercise program.

Copy and Paste this little guide and bring it with you to the gym, that way you will be able to refer back to it before attacking that next WOD.

1T:

Any weight lifting should be dropped 40-50%.

Focus on breathing and don't over-heat the body.

Drink water before, during and after workout and rest as needed.

2T:

No more exercises that require lying on the back.

Do Push Ups until no longer then modify on the wall.

Pull ups will move to Ring Rows.

Box Jumps to Step Ups (20-12" box)

Olympic lifting should be modified to minimal at this point.

Front squat, back squat and overhead squat with an empty bar or even PVC will still be enough work, but you don't want to squat below 90 degrees.

Switch to Good Mornings for low back and hamstrings.

3T: Modify 2T as needed and use shallow lunges and farmers walks as substitutes.

CrossFit Mom Warm-Up

2 rounds

200m walk or 250m row

5-10 squats

5-10 good mornings (broomstick or PVC)

5-10 shoulder press (broomstick or PVC)

Important

CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

Disclaimer:

Disclaimer

Written by Administrator

Wednesday, 23 July 2008 00:00

Legal Disclaimer IMPORTANT INFORMATION ABOUT YOU AND YOUR CHILD’S HEALTH: CrossFitMom or Adam's Fitness Blog services are not a substitute for professional medical advice or a medical examination. Prior to participating in any program, activity, or exercise you should seek the advice of your physician and other qualified health-care professionals. You understand that these exercises can be strenuous and should be done in moderation. There is an inherent risk in any exercise that, while providing some health benefits, can also cause unknown health issues. You understand that there are weights, balls, bars, mats, chairs, and many other items commonly associated with a gymnasium that can be left around by any person associated with the CrossFitMom program. It is every person’s responsibility to anticipate these items being left in places where they can cause injury. Application or reliance on the techniques, advice, ideas, and suggestions of any person associated with CrossFitMom are at the sole discretion and risk of the participant. You agree, by participating in any program associated with CrossFitMom, that CrossFitMom shall not be liable for any direct, indirect, special, consequential, or exemplary damages for any injury or harm to you or your child incurred in or around the property where exercise occurs.