I am starting a series of posts about my experience with continuing to do CrossFit during my pregnancy. It’s been almost three years to the date when I found out I was pregnant. Throughout my entire pregnancy I was really disappointed with the lack of information and shared experiences of women who continued to do CrossFit while they were pregnant. There were a few blogs here and there but I couldn’t relate to any of them. The person/people writing them were either way too conservative or super irresponsible in their movement and exercise recommendations. So I figured I would share my own personal workout logs in case any of my friends out there are pregnant or planning on becoming pregnant. As cliche as it sounds, you really do have to listen to your body. Just because you can do something doesn’t mean you should do it. There comes a point in the later stages of pregnancy when one should stop doing pull-ups, hanging from a bar, climbing a rope, and even box jumps. I had been doing CrossFit five years prior and am very confident in all of those movements I just mentioned. There was never a doubt if I could do them, but really I didn’t need to do them after a certain point. For me, it wasn’t worth the risk/reward.

Disclaimer: I am a certified fitness professional. I have both a masters and undergrad degree in health, fitness, and wellness. I am not a doctor. I have not taken any special prenatal, nor post natal courses (yet). Before becoming pregnant I would classify myself as a “competitive CrossFitter” i.e.: I was used to working out 2x and sometimes 3x a day. I have been active my whole adult life and had been doing CrossFit for 5 years before becoming pregnant. I delivered a healthy, baby girl via c-section (she was breech) and had very little abdominal separation. 

I found out I was pregnant when I was 5 weeks along. A few weeks before I had just competed in a two-day team competition, The Fittest Games, and felt like something was “off” the entire time. My body just wouldn’t go to the next level like it normally would in workouts or a competition. That was my first indication that I may be pregnant and when I first noticed the body really does have a built-in defense mechanism. I was’t able to redline or push harder than normal for a reason.

Note: This series of posts may be really boring. It’s basically my WOD journal transposed online. Again, when I was pregnant I wanted to see what other people were doing and if or how they were modifying workouts. However, you could get some really great workout ideas pregnant or not from what you’ll see below.

Workouts Week 5 – Week 10

5 Weeks: (this week was a-typical. I hurt my back at the competition so I modified a bit more than usual)

Mon 2/9 – 30 minutes on StepMill, 90 minute Bikram Yoga class, Gymnastics in the afternoon. I didn’t write down our gymnastics workout that day, but it typically includes a lot of body weight movements. Pistols, handstand pushups, pull-ups, etc.

Tue 2/10 – 45 min walk around Lady Bird Lake

Wed 2/11 & Thurs 2/12 – I did a workout but didn’t write them down

Fri 12/13 Hero WOD “Bull” 2 Rounds of

200 DU

50 OHSQ (95#)

50 Pull-ups

1 mile run

*Didn’t write down how many reps I completed

Sat 12/14 – Saturday I didn’t write down the workout

Sun 12/15 – 1/2 Marathon Row (1:35) with my friend Kady to celebrate my birthday!   

6 Weeks: (Pregnancy confirmed by lab work) 

Mon 2/16 – 90 minute Bikram Yoga class and 70 min Gymnastics

Tues 2/17 – workout on my own:

10 minute elliptical warm up followed by

3x

20/20 lateral band walks

12/12 single leg deadlifts (2×20# DBs)

12/12 Curtsy lunge on BOSU ball

15 Back Squats (65#)

4x

12/12 leg extension

15 glute bridge/hip extension (95#)

15 Froggers

Metcon:

10 Strict Pull-ups

30 Handstand Pushups

40 Cal Row

50 Burpees

100 Double Unders

10 min on StepMill as cool down

Wed 2/18 – Olympic Lifting and Sprints:

Muscle Snatch + Snatch Push Press 4×3 (1+2) (65/70/75/80#)

Power Snatch (from launch) + Hang Power Snatch 2x (2+1) (70/75/80#); 1×1 (1+1) (85/90#)

5 min AMRAP: Squat Clean & Jerk – 18 reps. (didn’t write the weight I used)

Sprints: 400m warm up jog

4 x 200m (:32, :31, :31, :31)

4 x 100m (all at :21)

4 x 60yd shuttle (all at :13)

Thurs 2/19

Bench Press: 5 x 105, 3 x 115, 1 x 130/135/140/145

3 x 10/10 rear delt fly, 10/10 shoulder extension

Cycle + bootcamp class = 1 hour

Fri 2/20 – Hero WOD “Jorge”

60-48-36-24-12 Abmat situps

15-12-9-6-3 Squat Cleans (105#)

Sat 2/21 – CrossFit & Joules Watts workout

CF: 12 min AMRAP

80 wall ball (14#)

40 pull-ups

20 Shoulder to overhead (115#)

135 reps completed

Joules Watts:

Hang Snatch: 3 x 65; 2 x 75; 1 x 85, 95, 100, 100, 100

10 min AMRAP:

60 Burpee over bar

30 Overhead Squats (didn’t write down the weight used)

10 Muscle Ups (progressions – ring rows + dips + turnover drills)

80 reps completed

7 Weeks (feeling good, not modifying anything yet. The 2015 Crossfit Open has begun!)

Mon 2/23

90 minute Bikram Yoga

Gymnastics

8 min EMOM: strict handstand pushups (used 1 abmat)

14 min AMRAP: 8 Toes to Bar, 10 Box Jumps, 12 Pistols (7 rds + 11 reps)

20 min AMCAP on rower: 285 calories

Tues – didn’t write my workout down

Wed 2/25 – Olympic Lifting and CrossFit Class

Oly Lifting: 3x

5 strict press

5 upright row

5 romanian deadlift

5 Overhead squat

5 good mornings

Snatch Balance 3×5 (55/65/65#)

Heaving Snatch Balance 1×2 (75/85/90#); 1×1 (95/95/100/105/110#)

Behind the neck jerk + Power Jerk 1 x 1+1 (105/110/115/120#)

Split Jerk 8 x1 (105/125/130/135/140/145/150/155)

CrossFit: 3 x 15 shoulder extension; 3 x 12 tricep extension

Metcon: 12 min cap

60 calorie row then 5 rounds of:

12 Chest to bar pull-ups

6 Hang clean (115#)

2 rounds + 12 reps completed

Fri 2/27 CrossFit Open WOD 15.1

9 min AMRAP

15 Toes to Bar

10 Deadlift (75#)

5 Snatches (75#)

1 RM Clean & Jerk (6 min to establish) – 165#

Sat 2/28

Joules Watts

Hang Snatch (from blocks) 5×2: 80%

Back Squat: 5×1 115#, 3×2 165

8 Weeks

Mon 3/2 – didn’t write down workout

Tues 3/3  – 30 minute StepMill followed by

2x 20/20 lateral band walks, 15 banded deadlift, 15 glute raise w/abduction

4x

Back Squat (1 Rd = 5×95#, 2 Rd = 5×115#, 3rd & 4th Rd = 3x 135/165)

10/10 Lateral lunge w/35# DB

10 Seated Row

4x

20 Overhead walking lunge (45/55#)

12/12 Glute kickback + hamstring curl on cable machine
12/12 rear delt fly

3x

10/10 leg extension

sled drag

Farmer carry (2×70# DBs)

Wed 3/4 Olympic Lifting

Muscle Snatch + Snatch Push Press 3×2+2 (55/65/75#)

Clean Grip Power Snatch 4×3 (65/75/75/80#)

Hip Snatch 2×3 (55/60/65/70#); 3×1 (75/80/85#)

Thurs 3/5 – 25 minutes light cardio

Fri 3/6 – Open WOD 15.2

All I wrote down for that day was “I sucked”. Lol. It was overhead squats and chest to bar pull-ups. I can only imagine how frustrated I was with my pull-ups at nearly 9 weeks pregnant.

Sat 3/7 – Joules Watts

Hip Power Snatch 1×2 (65/75/75), 2×2 (80/80), 1×1 (85/90/90/95)

Hip Power Clean (Heavy Single) 85/105/125/135/135/140#, 1×1+2 (100/105/115), 2×2+2 (120/120)

3x

15/15 lateral band walk

15 banded glue bridge

8/8 split squat (50#)

8/8 SL Deadlift (50#)

9 Weeks (Nothing modified yet)

Mon 3/10 – Redid Open WOD 15.2. Didn’t write down my score

My friend, Beth and I at the 15.2 Open Announcement

Tues 3/11 – Treadmill WOD

1 mile warm up jog

4x400m, 8x200m, 8 min of 20 sec on/20 sec off then:

3x

20/20 lateral band walk

15 hamstring curls on stability ball

20 walking lunges

4x

12/12 SL deadlift (20-25# DBs)

10 Good Mornings (45/55#)

12 Prone Hamstring Curls (30/35# DBs)

4x

15 Hip Thrust (65#)

Sled Push/Pull

10/10 Plyo Stepups

30 Lunge jumps

Wed 3/12 – Olympic Lifting

Push Press + Power Jerk 4×1+2 (85/105/105/105)

Jerk Support: 15 sec (185#)

Jerk Dip: 3x

Behind the neck jerk + Split jerk: 2×2 (1+1) (110/110/120/120), 2×1 (1+1) 130#

Split Jerk: 3×1 140/145/145#

Thurs 3/12 – Cardio

Fri 3/13 – Open WOD 15.3 Lol, oh dear. This one. I’m pretty sure I tried the Rx version of this one 3 times. It started with 7 muscle ups. I stood there for 14 minutes looking at the rings.

Sat 3/14 – Joules Watts and Scaled Version of 15.3

Snatch 1×2 (65/70/80), 3×2 (90/90/90)

SLO (w/5 sec pause) + Snatch Pull; 5×1+2 (105 for all sets)

Open WOD 15.3 (scaled) 14 min AMRAP

50 Wall Ball (10#)

200 Singles

10 Weeks (No modifications yet. Energy is pretty good)

Mon 3/16 – 23 minute run + another attempt at 15.3 Rx version. Or better known as 14 min of failing at muscle ups. Followed by 20min on spin bike

Tues 3/17 –  4x500m Row intervals

3x

20/20 lateral band walks

10/10 SL banded deadlifts (35# DB)

8/8 KB Thruster (25#)

4x

400m Run

6 Bench Press (105#)

8 Back Squat (115#)

10 Burpee Box Jump

3x

10/10 Cable rear delt fly

12 Tricep extension

10/10 SL deadlift (50#)

10/10 leg extension (50#)

Wed 3/18 – Olympic Lifting

Power Clean & Jerk Complex 3x

Snatch Balance: 3×2 (55/65/75), 5×1 (80/85/85/85/85)

Heaving Snatch Balance: 2×2 (75/85/90), 2×1 (95/100)

10 min EMOM:

Even: 5 Bent Over Row + 15 single unders with chain

Odd: 2 Stone cleans + 100″ carry + sprint (110/80#)

Thurs 3/19 – 5k loop at Lady Bird Lake (run/walk)

Fri 3/20 -15.4 Open WOD. 8 min AMRAP of HSPU and cleans

Didn’t write down what I did

Sat 3/21 – Joules Watts and Yoga

Snatch: 1×2 (80/85/90), 3×2 (95/95/95#)

CLO + CPull: 5×1+1 (120 for all sets)

Pause Back Squats (3 sec at the bottom): 1×5 (135), 1×2 (145/155#), 4×2 (155/160/160/160#)

30 Strict Pull-ups

30 Strict L-raises

Sun 3/22 – 37 min run with hill sprints

The next post I will be logging Weeks 11-16 weeks; basally the beginning of the second trimester. Thanks for following along.