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Monday, March 15, 2010

CrossFit Mom's - IT IS OK to CF while Pregnant!

You know you are out there - you know you look AMAZING - you know CrossFit is perfectly OK for you through out your pregnancy!!!

No - you didn't know this??? Well keep reading and check out the link at the end, for all you mama's, mama's to be and the people who think "oh dear gawd, what is that woman doing?"

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:
Do's and Don'ts
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:
Do’s and Don’ts
In the 3rd 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 2nd 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.

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