Week 2! Lets goooooo!
When it comes to tackling workouts during seasons of pregnancy and postpartum there is no definitive list of “right”/”wrong” or “good”/”bad” movements. Oftentimes the answer is “it depends”. In this post I am going to share detailed alternatives and considerations for both pregnant and postpartum athletes that will help you make the best decision for where you are in your journey.
I can attest that one of the hardest things to adjust while pregnant and early postpartum isn’t the workouts. The hardest thing to adjust is our mindset. Mix the pressure of the CrossFit open in and it can be so hard to give ourselves grace, take a step back and make the adjustments our changing or healing bodies may need. It can be hard in the moment to remember that our goals are long term athleticism. We want to still be doing the open next year and the year after and five years from now. So how can we best set our future self up?
Here are a few things I want you to keep in mind when choosing which version to do:
- Risk vs reward– Is it worth it right now? Will the reward be better than the risk
- Can I vs. should I (right now)- Maybe you are able to do the movements as prescribed but at this point in time, should you? If you can do them but feel pressure/heaviness in the vagina, experience leaking (even a little), these are signs that your body may not be quite ready for this stimulus.
- Intention now, intensity later- Go slow now and set yourself up for intensity later
- Just because we can, doesn’t always mean we should
Ok, let’s get into it!!
24.2 is:
20 Minutes of:
300 Meter row
10 deadlifts (125/185)
50 Double-Unders
24.2 for Pregnant Athletes
Choose the weight and movement that feels the best for you and where you are in your pregnancy. If you are into the second trimester it might be a good idea to use an alternative movement for double-unders.
20 Minutes for Quality
300 meter- row
10 deadlifts/sumo deadlifts/ sumo deadlift with a kettlebell/raised variation
50 Plate taps, low plate step ups (fast or slow) , :50 seconds of bike or farmers carry
See below for detailed notes and videos demonstrations
24.2 for Postpartum Athletes
Postpartum is so unique to every person, choose movements that feel the best for you and where you are in your recovery/journey back.
20 Minutes for Quality
300 meter row
10 deadlifts
50 double-unders/ 50 single-unders/ 50 plate heel drops/ plate taps/ low step ups
See below for detailed notes and videos demonstrations
Rowing
- The rower is one that even into the third trimester a lot of mamas can continue. If it is uncomfortable with a growing belly feel free to sub with 300 meters on the bike.
- Pregnant and early postpartum mamas, when rowing try to sit up nice and tall. Think of this tall position as 12 o clock. You want to go from 11 o’clock on the catch to 12 o’clock at the end of your pull. Try to not lean back to 1 o’clock
- Inhale on the catch/exhale on the pull
Deadlifts
For pregnant Athletes:
- If you are in the first or early second trimester there may not be alot that needs modification on the actual movement. If your belly is starting to get in the way then a sumo deadlift or kettlebell deadlift might be more comfortable. You can also use plates to raise the height, this may be a good option if you are well into your third trimester and bending over isnt as comfy anymore.
- Regardless of trimester, If 125 is 70% or more of your 1RM consider lowering the weight.
- Choose a weight that you are comfortable doing 10 reps unbroken
For Postpartum Athletes:
- This should not be your first attempt at repping 125
- If you have built back up to repping 125, go for it
- Choose a weight that you are comfortable doing 10 reps unbroken
All athletes inhale as you lower the weight, exhale as you lift.
Double-unders
Pregnant Athletes:
If you are into the second trimester it might be a good idea to use an alternative movement for double-unders.
Postpartum Athletes:
- If jumping rope still makes you symptomatic (heaviness, leaking, etc) consider singles or another alternative.
- Taps and low plate step ups are a great option for early postpartum
- Heel drops are a wonderful way to increase the stimulus while still working on building back capacity in impact
- If you have been working to build back capacity at lower volumes, consider cutting down the reps or chunking them into smaller sets that are under your symptom threshold.
- If you have been working to build back capacity at higher volume then have fun and use this as a way to test your threshold!
Three things you can do to decrease symptoms
- Hinge forward slightly think, nose over toes
- Relax belly and butt, try to let go of all tension
- Breathe into your lats. Try to avoid holding your breath
General considerations:
- Try to not hold your breathe during movements
- Relax your belly between movements
A few things to watch out for:
- Coning/doming during movement
- leaking (urine or feces)
- pain during or after the workout
- heaviness/pressure/bulging in your vagina
- spotting or bleeding
These are signs you need to make adjustments to your training, schedule an appointment with a pelvic floor PT or see your OB.
Keep in mind, these adjustments are not one size fits all and are only suggestions. If you would like more guidance on adjusting exercise or managing symptoms during this season “fill this out” and we will set up a 15 minute call!
Go out and HAVE FUN! I would love to hear how your workout goes in the comment section!