Crossfit Moms to Be
- First and foremost CONGRATULATIONS!
– Listen to your body!! STOP if you feel dizzy, are struggling to breathe, feel overheated, or otherwise feel strange or ‘off’. Remember that your blood volume is increasing drastically, making it more challenging for your heart and lungs to move blood and oxygen.
– Ignore the clock. That’s right, you are no longer going ‘for time’. You are now breathing for two, and it’s imperative that both you and baby receive enough oxygen. Give yourself permission to take plenty of breaks as needed and pace yourself.
-Drink tons of water. Then drink more. Your baby’s amniotic fluid replenishes itself many times a day, and this means that you need even more water than ever before to ensure that you do not get dehydrated. You may find that drinking coconut water or a diluted sports drink like gatorade helps with nausea.
-Trust your instincts. If a weight looks or feels too heavy, lighten it or opt for body weight movements instead.
-Maintain perfect form. Your core is compromised during pregnancy, so keeping your form excellent will help to prevent back injuries.
-Make the WOD your own if needed. Don’t feel like running? Row or bike instead. Give yourself permission to adjust your workout for how you feel that day.
-Avoid high-rep Kettlebell swings, regardless of the weight. No more than 50 reps total on KBS is my advice for moms that regularly CF. Because KBS are hip intensive, you run the risk of over-extending your hip flexors, straining your low back and lower abdomen with high reps. Keep your form perfect! Break up the reps as needed with other exercises.
-No sit ups. Your abdomen and ribcage are expanding, your uterus is growing, ligaments loosening, etc. You already have a LOT going on in your abdominal cavity, so stay strong without overdoing it. See substitutions for sit ups below.
-No GHD until at least 8 weeks postpartum. The extension is just way too taxing on a mom’s expanding (or healing, for postpartum) uterus.
-Jump at your discretion. I’m not a great jumper to begin with, so I chose to keep my box jumps low for the first trimester, and then did step ups after that. I did Double Unders until I no longer could comfortably (approx 5-6 months). See substitutions for Box Jumps below.
-Handstand Push Ups and upside down movements are at your discretion. Doctors and midwives will give you different advice on this topic, so if you are worried, discuss this with them. For me, I stopped at around 5 months because it just felt too weird, and suddenly HSPU made me really dizzy. Some moms decide to stop going upside down as soon as they learn they are pregnant. Trust your own judgement. See substitutions for Handstand Pushups below.
-If a WOD looks lengthy or too ambitious for how you’re feeling on a particular day, consider switching to an EMOM style workout. Every Minute On The Minute do a few reps of one or two movements, then rest for the rest of the minute. Alternate movements/minutes if desired. You can get a great workout in just 10-15 minutes this way and your rest is already built in!
– Listen to your body!! STOP if you feel dizzy, are struggling to breathe, feel overheated, or otherwise feel strange or ‘off’. Remember that your blood volume is increasing drastically, making it more challenging for your heart and lungs to move blood and oxygen.
– Ignore the clock. That’s right, you are no longer going ‘for time’. You are now breathing for two, and it’s imperative that both you and baby receive enough oxygen. Give yourself permission to take plenty of breaks as needed and pace yourself.
-Drink tons of water. Then drink more. Your baby’s amniotic fluid replenishes itself many times a day, and this means that you need even more water than ever before to ensure that you do not get dehydrated. You may find that drinking coconut water or a diluted sports drink like gatorade helps with nausea.
-Trust your instincts. If a weight looks or feels too heavy, lighten it or opt for body weight movements instead.
-Maintain perfect form. Your core is compromised during pregnancy, so keeping your form excellent will help to prevent back injuries.
-Make the WOD your own if needed. Don’t feel like running? Row or bike instead. Give yourself permission to adjust your workout for how you feel that day.
-Avoid high-rep Kettlebell swings, regardless of the weight. No more than 50 reps total on KBS is my advice for moms that regularly CF. Because KBS are hip intensive, you run the risk of over-extending your hip flexors, straining your low back and lower abdomen with high reps. Keep your form perfect! Break up the reps as needed with other exercises.
-No sit ups. Your abdomen and ribcage are expanding, your uterus is growing, ligaments loosening, etc. You already have a LOT going on in your abdominal cavity, so stay strong without overdoing it. See substitutions for sit ups below.
-No GHD until at least 8 weeks postpartum. The extension is just way too taxing on a mom’s expanding (or healing, for postpartum) uterus.
-Jump at your discretion. I’m not a great jumper to begin with, so I chose to keep my box jumps low for the first trimester, and then did step ups after that. I did Double Unders until I no longer could comfortably (approx 5-6 months). See substitutions for Box Jumps below.
-Handstand Push Ups and upside down movements are at your discretion. Doctors and midwives will give you different advice on this topic, so if you are worried, discuss this with them. For me, I stopped at around 5 months because it just felt too weird, and suddenly HSPU made me really dizzy. Some moms decide to stop going upside down as soon as they learn they are pregnant. Trust your own judgement. See substitutions for Handstand Pushups below.
-If a WOD looks lengthy or too ambitious for how you’re feeling on a particular day, consider switching to an EMOM style workout. Every Minute On The Minute do a few reps of one or two movements, then rest for the rest of the minute. Alternate movements/minutes if desired. You can get a great workout in just 10-15 minutes this way and your rest is already built in!
Crossfit Mom Exercise Options/Substitutions:
Handstands:
Sub with overhead bumper plate or bar holds. Keep your shoulders active and hold the plate overhead for 10-20 seconds (adjust time and weight as needed).
Handstand Push Ups:
Strict Press (barbell or dumbbell)
Power Cleans/ Snatches:
Your belly will get in the way of these eventually, and when it does, switch to one arm dumbbell or kettlebell cleans or snatches.
Front Squat/ Overhead Squat/ Back Squat:
Only go as low as you feel is safe and comfortable for you while squatting. For me, OHS felt comfortable for me my entire pregnancy, as it seemed like it was easier to breathe because my ribs were expanded upward. FS, however, were a no-go because I felt like I was going to tip over. Most women can still comfortably backsquat, regardless of their belly size, but do whatever squat feels right for you at the time.
Box Squats:
I have known some CFMoms who were comfortably box squatting with weight while pregnant, but I personally do not recommend it. For me, it seems like it would put too much pressure on the uterus and abdomen. If you are concerned about depth or going too low and would like to use a box or ball to help with your depth, doing a touch and go with weight from a box or a ball is fine (not sitting). Again, use your best judgement and trust your instincts.
Air Squats:
If you feel unstable while air squatting, find a stationary object and hold onto it as you squat. I found that hanging a strap from the pull up bars and using that to pull on was helpful when I would do high rep air squats You may also air squat to a box or bench and stand from there if needed.
Pull Ups:
Be mindful of not over kipping so as to protect your back. Take the opportunity during the later stages of your pregnancy to work on your strict pull ups (use a band if needed). The important thing to remember is that you’re trying to stay strong, not necessarily crank out a ton of reps! If pullups become a challenge, try doing ring rows instead.
Sit Ups/V Ups/ L-Sit/ Toes to bar/Knees to elbows:
Sub with hanging knee raises or plank holds, including side plank holds.
Tabata(20secondson,10off):
If needed, switch to “Mama Tabata” (work 10 seconds, rest 20)
Double Under/ Single Unders:
Try Mountain Climbers, placing your hands on the wall instead of the ground. Ball slams, KBS or farmer carries are also good substitutes that will help you stay moving during a wod.
Glute-Ham Raises:
Good Mornings or Hands and Knees single leg raises
BoxJumps:
Step Ups or Lunges
Deadlift:
Raise the bar onto plates or boxes if you need belly clearance. You can also try Farmer or Suitcase (side) deadlifts using farmer handles or kettlebells. Try Sumo deadlifts as well.
BenchPress:
If lying on your back concerns you, try an incline Bench Press or Push Ups
RopeClimbs:
Beginner Rope Climbs- Laying or sitting on the ground, pull yourself to a standing position using only your arms.
RingDips:
Box, bench or parrallette dips will provide more stability
Burpees:
Use the wall or a box to push up from instead of the ground if needed.
Pistols:
Sit to a box or hold onto a bar placed in the squat rack
Wallballs:
Wallballs make some women very dizzy. If so, substitute with Thrusters (barbell, dumbbell or medball). The movement is the same except you don’t have to release or change where you look.
GHD:
Hanging Knee Raises or Plank Holds
Ball Slams:
If your belly is in the way of picking the ball up off the ground, slam the ball to a box or a stack of bumper plates.
Sub with overhead bumper plate or bar holds. Keep your shoulders active and hold the plate overhead for 10-20 seconds (adjust time and weight as needed).
Handstand Push Ups:
Strict Press (barbell or dumbbell)
Power Cleans/ Snatches:
Your belly will get in the way of these eventually, and when it does, switch to one arm dumbbell or kettlebell cleans or snatches.
Front Squat/ Overhead Squat/ Back Squat:
Only go as low as you feel is safe and comfortable for you while squatting. For me, OHS felt comfortable for me my entire pregnancy, as it seemed like it was easier to breathe because my ribs were expanded upward. FS, however, were a no-go because I felt like I was going to tip over. Most women can still comfortably backsquat, regardless of their belly size, but do whatever squat feels right for you at the time.
Box Squats:
I have known some CFMoms who were comfortably box squatting with weight while pregnant, but I personally do not recommend it. For me, it seems like it would put too much pressure on the uterus and abdomen. If you are concerned about depth or going too low and would like to use a box or ball to help with your depth, doing a touch and go with weight from a box or a ball is fine (not sitting). Again, use your best judgement and trust your instincts.
Air Squats:
If you feel unstable while air squatting, find a stationary object and hold onto it as you squat. I found that hanging a strap from the pull up bars and using that to pull on was helpful when I would do high rep air squats You may also air squat to a box or bench and stand from there if needed.
Pull Ups:
Be mindful of not over kipping so as to protect your back. Take the opportunity during the later stages of your pregnancy to work on your strict pull ups (use a band if needed). The important thing to remember is that you’re trying to stay strong, not necessarily crank out a ton of reps! If pullups become a challenge, try doing ring rows instead.
Sit Ups/V Ups/ L-Sit/ Toes to bar/Knees to elbows:
Sub with hanging knee raises or plank holds, including side plank holds.
Tabata(20secondson,10off):
If needed, switch to “Mama Tabata” (work 10 seconds, rest 20)
Double Under/ Single Unders:
Try Mountain Climbers, placing your hands on the wall instead of the ground. Ball slams, KBS or farmer carries are also good substitutes that will help you stay moving during a wod.
Glute-Ham Raises:
Good Mornings or Hands and Knees single leg raises
BoxJumps:
Step Ups or Lunges
Deadlift:
Raise the bar onto plates or boxes if you need belly clearance. You can also try Farmer or Suitcase (side) deadlifts using farmer handles or kettlebells. Try Sumo deadlifts as well.
BenchPress:
If lying on your back concerns you, try an incline Bench Press or Push Ups
RopeClimbs:
Beginner Rope Climbs- Laying or sitting on the ground, pull yourself to a standing position using only your arms.
RingDips:
Box, bench or parrallette dips will provide more stability
Burpees:
Use the wall or a box to push up from instead of the ground if needed.
Pistols:
Sit to a box or hold onto a bar placed in the squat rack
Wallballs:
Wallballs make some women very dizzy. If so, substitute with Thrusters (barbell, dumbbell or medball). The movement is the same except you don’t have to release or change where you look.
GHD:
Hanging Knee Raises or Plank Holds
Ball Slams:
If your belly is in the way of picking the ball up off the ground, slam the ball to a box or a stack of bumper plates.
Disclaimer: I am not a medical professional. This is not medical advice. This is fitness advice for healthy Crossfitters and is not intended for those who have never participated in a Crossfit program before. Please consult your medical care provider prior to participating in any fitness program. Keep in mind, these guidelines are for your average CF Mom. Games athletes or Competitive athletes may have a different approach. Have a happy pregnancy and remember to contact any CFTR coaches if you have any questions!