On to week 2 of the CrossFit Open! Here is the workout:
24.2 CrossFit Open
20 min. AMRAP
300m row
10 deadlifts
50 double unders
Before diving into strategies for 24.2, I want to remind you of a few important things during this chapter:
Athlete brain is real, especially during a competitive time like the Open. The Open puts most athletes in a different mindset to allow them to push harder and faster than they normally would. Before going there, think about your current AND long term goals, way beyond pregnancy or trying to prove something early on postpartum.
Pregnancy is not forever, but postpartum is. Just because you can do something right now, it doesn't necessarily mean you should.
Pregnancy and postpartum is a really great time to hone in on your movement strategies, as well as to build and maintain a solid foundation for your core and pelvic floor. This is to help set you up as best as you can for long term health, strength, function, and performance.
This is not the most appropriate time to PR a workout or hit a new max.
Think about the risk vs. the reward of doing each movement and whether or not it will serve your long term goals.
Now, on to the workout for pregnant and postpartum athletes. This is a good ol’ conditioning workout, but just because it’s pretty simple, don’t underestimate it-it can get pretty high on volume!
Remember that you can rest if you need it, reduce the time you are working, and try to maintain a good breathing strategy through the movements.
Here is one way (there are SO many options here!) you can make this work for where you are at:
20 min. AMRAP (moving for quality)
300m row
10 dumbbell deadlifts
50 banded marches
Rowing: Try to find a breathing pattern that allows you to maintain steady breathing and not lose your breath. Decrease the distance or time that you are on the rower as needed.
Watch THIS VIDEO for more tips and considerations.
*If you notice you are coning or feeling pressure quite a bit with each pull, try exhaling (or inhaling-the "right" way is what works for you) as you pull, slowing down the pace, and/or finishing sooner (stopping with your torso upright at the end of your pull instead of leaning back). To make room for your belly, try taking your knees out to the sides as you return forward.
You can also sub a bike, walking, farmer’s carries, etc.
Dumbbell deadlift: Breathe! Try to stack the ribs over the hips at the top of the rep and you don't need a massive (or any) butt squeeze at the top of the rep. Choose a weight that you can move well without losing good technique. The sumo (or wider stance) position can allow more room for a baby bump, so if it's not getting in your way (or you are postpartum), you can also do regular deadlifts, dumbbells, kettlebells, etc.-choose whichever variation feels best for you! Watch THIS VIDEO for more adjustments.
I would not suggest working at high loads (weights) during pregnancy and postpartum as the risks of injury and stress on your core and pelvic floor are not worth it. Choosing a weight that you can work through without straining can be very helpful.
*If you are postpartum and have progressed back to most CrossFit movements and increased loads and are wondering if wearing a weight belt would be appropriate, check out THIS BLOG for more on weightlifting belts and considerations to take.
*If you are uncertain on whether or not using a barbell would be appropriate for you right now, read more about using a barbell in pregnancy HERE
Banded marching: Try to maintain a neutral position for you and move as quickly as you can without symptoms. Play with how high you bring your knees up based on how it feels for you.
You can also sub low, quick step ups on one or a couple of bumper plates as a target. Either step, tap quickly, tap-hop-pause, or controlled hopping taps. Try to breathe throughout the movement so you aren’t holding your breath. If you notice any leaking, pressure, etc. (or even the sensation of), slow them down a bit and don’t be afraid to scale the reps back if the higher reps aren’t feeling good for you.
Watch THIS VIDEO for more tips and adjustments.
*Even though you may still feel okay doing double unders, they put a lot of stress on already vulnerable tissue in pregnancy and postpartum. Remember: just because you can, it doesn't mean it's necessarily appropriate.
AND although single unders are often a sub for double unders for general athletes, they still put a lot of stress on the pelvic floor and I would not recommend them in pregnancy or early postpartum (this varies greatly woman to woman, but I definitely wouldn't suggest them until after 3 months postpartum, once a good foundation has been established and progressed back into impact).
For more in-depth information and considerations on jumping during pregnancy and postpartum, check out THIS BLOG.
If you experience any of the following symptoms (even if just a little bit), it may be time to make an adjustment, switch to another exercise, or consult with your OB, pelvic floor physical therapist or coach:
Coning or doming along the midline of the abdomen
Sharp pulling sensations in the abdomen
ANY amount of unintentional leaking (urine or feces)
Pelvic pain or pressure
Heaviness or a bulge feeling in the vagina
Pain during or after exercise (back, hips, pelvic, belly)
Fatigue, exhaustion, or excessive soreness-this is likely a sign you need to back off a bit
Spotting or bleeding
Other things to be mindful of (as they may not be the most appropriate during pregnancy and postpartum):
Holding your breath
Working to complete failure/exhaustion
These are ways you can learn to “listen to your body”.
Remember that this won’t be forever, just for now and it can really help set you up long term!
As far as guidance around whether or not specific exercises are okay or how to adjust them, it will really be very individual and that is one way I help my clients navigate exercise during this chapter.
Making informed decisions about what is most appropriate for you and your body can help you maintain activity, without pain or symptoms, and help with recovery postpartum and the management of any symptoms.
Want more info on how you can navigate symptoms, exercise, and your journey? Fill out this form to schedule a FREE call with me to discuss how you can get better guidance with exercise and managing symptoms in pregnancy and postpartum!
P.S. For more support in navigating exercise in postpartum, grab my FREE GUIDE: Returning to Exercise Postpartum!
Lastly, make it fun!! Enjoy the community atmosphere and if you don't feel like participating, don't!