My Love for CrossFit – Exercising While Pregnant January 24, 2013
Pat and I joined our local CrossFit gym (or box) in August of 2012. Two months after, I found out I was pregnant. Naturally, I was a little worried, given my last pregnancy experience and also because CrossFit can be an intense workout. But after speaking with my midwife and trainer, I learned that I was in the clear for two reasons: 1. I was really active PRIOR to doing CrossFit. I did yoga, ran, and was a pilates fiend. So while CrossFit was definitely a different workout, it wasn’t like I was shocking my body with exercise. And 2. I was attending regularly for those two months, and still working out on my off days.
Still, not a day goes by where I don’t hear a comment about how I shouldn’t be doing CrossFit while pregnant. And it’s almost always from people who don’t understand how CrossFit works. So I’m here to clarify that up for you a bit, in case you are thinking I’m totally crazy and have lost my marbles wanting to do some intense workout while with child!
First off, not every who does CrossFit is super jacked and looks like they could drop kick you to the other side of town. It’s not just for “younger people.” And we are definitely not a bunch of meat heads (these are just some of the comments I’ve heard regarding CrossFitters). There are men and women who are 60+ in my class and kick my ass in the workouts! And of all shapes and sizes! All the workouts can be scaled to your capability. That is something important to understand, and something I think people who don’t go to CrossFit don’t always realize. So really, anyone can do it! (Meaning me, while pregnant!) It can be competitive, but in a FUN way. I love trying to push myself a little more to beat a previous time in a WOD (thats Workout Of the Day). The comraderie is incredible, and people are always willing to help you, coach you, and cheer you on.
You can find more information about CrossFit here, but what’s important to remember is it’s COMPLETELY MODIFIABLE. Which is KEY for me right now!
There’s a really great website called CrossFit Mom that I’ve come to love during these past few months. Some interesting facts found on the CrossFit Mom site are as follows:
Women who exercise during pregnancy:
Have reduced weight gain and fat deposition during pregnancy
Have fewer pregnancy discomforts
Report a more rapid physical and emotional recovery from delivery
Tend to have easier, shorter and less complicated labors
Have less need for pain relief during labor
Have more stamina during labor
Increase their aerobic capacity
Decrease their susceptibility to illness
Increase their energy levelBabies of exercising moms:
Have significantly lower heart rates than babies of non-exercising moms
Are better able to cope with the stress of birth
Have a greater ability to adapt to life outside the uterus
Are more healthy at birth
Are leaner at birth and tend to stay lean as they grow
Sleep through the night sooner
Are better able to self-calm
Score higher on tests of general intelligence and oral language skills
Have decreased risks of cardiovascular and metabolic diseases later in life{From CrossFit Mom}
Okay, if that isn’t reason enough to exercise while pregnant, I don’t know what is. Good for mom and baby! And I will say…I’ve had VERY few pregnancy discomforts. Not sure if I just got lucky or if CrossFit/exercise is the reason, but I have a feeling I wouldn’t be having such an easy time if I WASN’T so active!
Now obviously I can’t work out exactly like I was pre-pregnancy seeing as I now have someone else to think about. So here’s how I modify my workouts, depending on how I’m feeling that day. Keep in mind I’m still a CrossFit newbie, so I definitely don’t lift heavy because I didn’t from the start! But I have noticed significant strength increase which is pretty cool.
- I drink a LOT of water. And stop during the workouts frequently to hydrate. The workouts rarely last longer than 20 minutes, which is good, but they are an intense 20 minutes. Staying hydrated is key for me.
- I modify the runs, if needed. Sometimes the WOD will call for a 400m run in between rounds or something along those lines, and 400m may be too much for me. I may drop it down to 200 or 300, or substitute a row instead of a run.
- I make sure I’m able to carry on a conversation while working out. The trainers told me this is key. If you can’t speak, you’re breathing too hard which is not good for you or baby. I’m not looking for a high-intensity workout anymore, I’m just looking to maintain my fitness level.
- I don’t lift heavy. Period.
- I don’t pay attention to the timed workouts (where you try to get your best time). Not really a concern for me right now, my goal is to just make it through the best I can.
- I substitute certain movements for others. For example, with my growing belly I am no longer able to do hand-release pushups (where you drop completely to the floor, lift your hands, and then push back up). I also can no longer do full out burpees (where your stomach hits the floor). Instead, I’ll do regular pushups (on my knees because I’m still not strong enough!) or no-press burps (jumping out to a plank instead of hitting the floor). I no longer do rope climbs or any gymnastic movement that can jeopardize safety. I also have modified my box jumps to step-ups. CrossFit Mom has some great tips for modifications if you’re interested!
- I talk to the trainers. I let them know I’m pregnant (they all know at this point) and they check in with me and tell me what I should modify and what is safe for me. The gym owner just had a baby herself, so she e-mails us pregnant girls modified WODs daily!
- And last, if I feel off one day, I don’t go. I’d rather take it easy than push myself too hard.
Bottom line, I’m loving being a pregnant CrossFitter. And of course, if at any point in time my doctors tell me it’s contraindicated…well, obviously the health of my baby is priority!
If you’re pregnant, what’s your current workout regimen? Any healthy recipes you want to throw my way? Let me know in a comment!
Also, I’m totally buying these for our little one….;)
{via}
Please note: All opinions are my own. I was not compensated in any way to post about CrossFitting while pregnant, or to review those cute little WOD Toys above. Also, this is my OPINION, as previously stated. If you do not agree with my stance, that is fine! I just ask that you be respectful. 🙂
CrossFit CrossFit Mom Exercising while pregnant Fit Pregnancy Fitness Pregnancy Pregnancy Workout
Awesome post. Back in the dietitian days, it was always a struggle to convince expecting mothers that couch surfing and overeating (beyond the additional food baby needs) were not good for mom or baby. Keep on cross fitting, mama – you’re awesome!
Thanks Sarah! I totally get people telling me “you need to stay home on the couch!!” allllllllll the time! But, I guess that is just more proof of our warped understanding of nutrition and exercise in this world! 😉
Great post! I’m trying to conceive and have been CrossFittimg since last year. My box has three pregnant women who are fantastic role models and full of great advice. It’s a nice balance to the judgmental people who don’t understand CrossFit or exercise in general. I’ve already been told by one woman I know that if I run while pregnant, my uterus will flip inside out. Come on lady, stop passing on old wives’ tales.
Oh. My. Gosh. Hahahaha, I have to laugh at that! It’s amazing how people think they know what’s best for you 😉 I just mentioned to my mother the other day that I had back pain and she text me back with “THAT CROSSFIT SH*T. Just rest and stop working out.” Um no Mom. How about, I’m growing daily, carrying a child, and my posture is most likely starting to change. Hence, why it’s smart to see a chiropractor…not just STOP working out. Ridiculous! Keep CrossFitting and exercising girl!
I have been crossfitting for about 9 months now, going at least 4-5 times per week. I just found out I was pregnant about a month ago. When I first started to tell people (yes, we really didn’t wait to tell people) the first thing that some of them said to me was “well looks like you’re going to have to stop crossfitting”. I just fired back a “why? I’m not broken”. It was frustrating at times to hear people (including my doctor!!) tell me these things. After everything I have read to educate myself on my safety as well as the baby’s. Most people calmed down after I spouted out the fact I had read. My coaches were extremely excited as were many of the ladies at the gym. “Oh! I’m so happy for you. You’re going to be that pregnant chick doing overhead squats and it’s going to be AWESOME.” My first doctor’s appointment was something else though. Probably the most awkward situation ever. She’s old school. Very, very old school. On her approved list of exercises were walking, yoga, swimming, etc. On her unapproved list were running, lifting, aerobic exercise, etc. I about had a heart attack/cried. I told her I wasn’t giving it up. Long story short, I asked for a recommendation from a fellow crossfitting mom and will be seeing a new doctor here shortly. It’s just so nice to hear other people continue to crossfit and remain healthy. Great post!
Thanks Caitlin! I think that’s a good decision to see a new doctor….you definitely want one that is going to be in agreement with you, especially if you aren’t doing anything wrong! I think people forget that when you’re active for a while prior to pregnancy, its OKAY to be active during pregnancy! It’s what your body is used to! But unfortunately not everyone gets that. Keep on going girl! And congrats!!!
I am not pregnant and have never been pregnant, but I never really understood why (unless there is risk or required bed rest of course!) so many people think pregnancy is a reason to stop being active. Why would it be? I admire you and thanks for helping me to put some facts behind it! 🙂
(I also do not understand why everyone says “you’re eating for two”. But I am sure by now you have plenty of other more interesting stories of what people say to you while pregnant, everyone has an opinion. Being the single non-mom friend, I love hearing those random stories. Just sayin’.)
Thanks for sharing!
xoxo,
Gayle | Grace for Gayle
Thank you Gayle! As it turns out, I recently was put on modified bed rest so sadly no more CrossFit for me! But that’s okay, little man comes first 🙂 But you’re right, I don’t understand why people say that either! I think maybe because it was a thing of the past? But times and medical research change! 🙂 Thanks for reading!
Thanks for posting this! I have always been active and worked out (circuit training similar to crossfit but without the olympic weights). During my first pregnancy I held back at first because people were telling me all these things I couldn’t do. But just within the first week my body was dying to work out. It was bothering me more to not work out then the pains of the first trimester were. So I did my research, figured out what the risks and modifications were and went back at it. I worked at my full time job and worked out literally until the day I delivered. My pregnancy was a breeze. I had to be induced only one week before my due date and had back labor (they say is the most painful kind of labor) but was able to handle it with no meds at all. I truly believe that it was because I worked out I was able to remain healthy and positive. My son is extremely smart and ahead of his class in daycare. He was born very strong and started walking at 8 months. I found your page because in the last 4 months I have joined a box and love it. But I just found out I am pregnant again. I know that I will continue to work out but I was curious what people really thought about Crossfitting while pregnant and what the modifications would be like. I get the feeling I’ll have a lot of people sharing negative thoughts! Thank you for your inspiration and motivation! I hope you have a healthy and happy baby!
Thanks Ashley!! My labor and delivery went amazing, and baby boy is as healthy as can be! And my body bounced back QUICK! It’s only been 5 weeks and I’m back to my pre-prego weight (was back at week 2!) and I swear it’s from staying fit during pregnancy! Congrats to you, and keep with it!!!
I’m 5 months pregnant and I’ve been doing cf for 3 years, and coaching for a year. I LOVE being a preggo crossfitter too! If we’re smart about scaling, substituting and listening to our bodies there’s no reason that we can’t continue crossfitting!
Agreed!! Congrats on your pregnancy!!!! 😀
I have been researching crossfit for pregnant women but I only looked at a few sites and they had great info but I wanted more of a one on one or group chatting about crossfit mommies to be.. Your story had caught my eye and I thought I could ask a few questions and kinda tell you about me. I am 12 weeks pregnant and i just started crossfit today, it was a pretty mild day I’m just kinda learning the techniques right now. My trainer is great and has giving me some tips but he wanted me to research and talk to crossfit mommies to be about do and don’ts or what work best for them. I have always been very active. I’m 23 this is my first baby and I want to stay healthy and exercise while pregnant I’ve heard it makes a smoother pregnancy. But today when I was working out I was riding the bike and he has us doing 15 sec as fast as we can and rest for 45secs at 9 reps…… At rep 3 I felt hot got dizzy and threw up…… And throughout my whole pregnancy up until today I have never thrown up. not exactly sure what happened. I make sure I stay hydrated the best I can I ate oatmeal for breakfast along with some fruit. So I don’t really know what happened and was wondering if there was any answers out there for me to help me continue without being worried it might happen again. I’ve also read to try to keep your heart rate down, would it be necessary to go buy a heart rate monitor? I have been an athlete my whole life so know a little bit about soreness and home aide and listening to my body…. But I’m also the girl who always try to push myself harder and harder. So any ideas or helpful tips would be SSSSOOOOO helpful and appreciated. Or website or other blogs to read… Anything would help. I feel that connecting with other mommies to be about crossfit would be better then to talking to someone who is against it or doesn’t know much about it.. ..
Hi Alyssa! Congratulations on your pregnancy! First, I must stress the importance of talking to your physician about beginning a different workout routine (CrossFit is VERY different!) during your pregnancy if you haven’t already. I know my box does not recommend starting CrossFit if you’re pregnant, regardless of fitness level. But that would be something for you to discuss and use your judgement on! The important thing to remember while pregnant is to NOT push yourself. You are exercising to maintain your current fitness level, not increase it. And your body will tell you if you’re overdoing it, which it clearly did! It’s important to listen to your body when working out. You’re also right at the end of your first trimester, and that trimester can be a little funky….it gets better in a few weeks! 🙂 I also found that how I felt during a workout depended on what time of day I worked out. I wasn’t able to work out first thing in the morning…but the 330 class was perfect for me. I also only did CrossFit 3x a week. My box would have modified WODs for the prego ladies, so I would do that most of the time…the WOD was scaled down a bit (lower weight, etc) and was still tough but not as taxing on the body. I also didn’t lift heavy weight..we had restrictions to not lift over 65lbs overhead and to not squat or deadlift more than 95lbs. I cut out any exercise that could potentially injure me (rope climbs, hand stands, high box jumps) and at 20 weeks stopped all movements that involved me lying on my back (abmat situps, etc). Crossfitmom.com is a great website that can give you more information and also has modified WODs that you can do! I never really monitored my heart rate…I would just go by how I was feeling. I stopped frequently during the WOD to hydrate or catch my breath, and I never really looked at the clock to try to “beat” a time. The most important thing to remember is to NOT overdo it…it’s not worth it! Hope that helps, good luck and congrats again! 🙂
Hi Lauren! loved your blog!! …i`m not pregnant yet, but we`re trying 🙂 …i have a question though, once pregnant, when should i start scaling my WOD`s? …or is that something my own body will tell me? and also, if careful is it OK to CrossFit during the whole 9 months?
Thank you!
Hi Claudia! Thanks for reading! 🙂 Sending good baby vibes your way!! I would definitely speak to your physician and trainer once you do get pregnant. They can give you some insight on what to do. I can only tell you what I did based on my personal experience! When I found out I was pregnant, I immediately stopped doing any exercise that could put be at risk for falling or severe injury…so, no rope climbs, no high box jumps, etc. I also stopped trying to up my weight and stayed at a weight I knew was manageable but wouldn’t totally kill me. When you’re exercising while pregnant, you’re just trying maintain your fitness level, not increase it! So I didn’t push myself like I did before…and quite frankly, you can’t. You will get VERY winded and your body will be sending up red flags! I also never tried to “beat” a time, and didn’t watch the clock during the WOD. I just went at my own pace, and stopped frequently to hydrate or catch my breathe. Also, at 20 weeks you can no longer do movements that require you to lie on your back…so no ab mat situps, etc. Again, your trainers should be able to guide you. Crossfitmom.com is a great website for information as well. My box also had modified WODs for the prego ladies, so I would do that WOD if I felt I couldn’t do the regular WOD. I was unable to CrossFit the whole 9 months because I was placed on bed rest at 28 weeks…but I know many ladies who were at the evening WOD the night before they went into labor! 🙂 But again, I can’t stress enough to talk to your doctor and trainers. That little baby comes first! But being active before and during pregnancy definitely has it’s benefits! GOOD LUCK! 🙂
You were/are lucky. I was very fit and healthy before my both my pregnancies. I was a half-marathon runner before my first born and discovered weights (power lifting) a year before my second born. However, when I fell pregnant and was “couch-ridden” I got fed up of moms who had no problems with their pregnancy claiming that if you were fit/athletic prior to getting pregnant then you can continue to be so during. It really upset me that pregnancy was a handicap for me. I suffered from Symphysis Pubis Dysfunction, BADLY, with both pregnancies, and my fitness levels were completely irrelevant. With my first born I started feeling pelvic pain from around 25 weeks, and with my second I felt it as early as 16 weeks. In both cases I was on crutches and then in a wheelchair in the last 2 months. It had EFF-ALL to do with how strong I was… it didn’t matter how athletic I had been. And I reluctantly stayed on the couch for the remainder of both pregnancies purely because of the excruciating pain I experienced – regardless of what position I was in (seated, standing, lying on the side… I was just in constant pain all. the. time.) I didn’t sleep so I didn’t get adequate rest, and I gained a lot of weight because I was eating like an athlete but not burning the fat/calories. I could barely walk 10 minutes let alone do overhead squats or kettlebell snatches! You’re lucky that your body had no pregnancy-related issues and were able to continue exercising. I wish you a safe and healthy second pregnancy… you should be so grateful that your hormones don’t go ‘out of whack’ and your body can handle being pregnant and fit at the same time… we can’t all say that. Best wishes!