What a EPIC Day Monday was – SO PROUD of everyone that did the CrossFit Total! The last couple months have been truly AMAZING, some were nervous about the programming but we KNEW what direction we were going. Monday with the CrossFit Total, NEVER could we imagined the results that it brought. Let’s start with the total weight that was moved on Monday (I feel like we should have a drumroll right now), at CrossFit Factory Square we moved a total of 40,908 pounds and if that is not enough, you can tact on a 150 new PR’s!!!!!!!! I couldn’t be more PROUD of our Athletes, Coaches and Our Box! To the Programming all I could say is BOOM, you know where its at! WE HAVE ONE STRONG BOX!!! BV
BABIES ARE COMING!
I feel another surge of babies coming at me from all directions. Friends, family, patients letting me quietly know there is a baby on board! I can’t tell you how excited I am for these beautiful gifts to be a part of all of our lives. So, I thought I would share some acquired info about the ongoing benefits of Crossfit and pregnancy.
The great thing is very little has to change. Please be advised that every pregnancy is different and your obgyn or midwife is the one to consult with any medical questions you may have.
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 12-16 week mark, so you can still do sit ups, but stay off the GHD. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. You can continue to use your normal weights this trimester, just don’t go up in weight or do max effort lifts or try for PR’s. 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 carry on a conversation while you’re working out. This is a time for maintaining your fitness, not high intensity work outs. Don’t work out until the point of exhaustion and don’t get over-heated. Make sure you rest between rounds or exercises, and drink water before, during and after your workout. As always, check with your doctor before beginning any type of exercise program.
Do’s and Don’tsIn 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 do them against a wall, on an elevated surface or on parallettes. Do toes to bar until you can’t, then switch to knees to elbows. Kipping pull ups may start to become uncomfortable. If so, you can use bands or switch to rings rows as an alternative. If box jumps become uncomfortable, lower the box height or switch to step ups. It’s now time to cut out rope climbs and (excluding gymnasts) inverted exercises. Switch to beginner rope climbs and dumbbell shoulder press. Use a lighter than usual kettlebell (Advanced) or do one-armed kettlebell swings. Olympic lifting should be modified at this point, lowering your weights about 25-35%. You should switch to the hang position for cleans and snatches, and use dumbbells when your belly begins to impede your bar path. Do not do squat cleans or snatches. Instead, clean or snatch the weight then lower yourself into the squat, making it a two part movement, or do power cleans and snatches. Start deadlifting with a heavy kettlebell so the weight is directly beneath you, which is safer. The Advanced group can switch to the sumo stance to continue deadlifting a bit longer with lighter weight. Front squat, back squat and overhead squat with the lighter weight, as long as it is comfortable. Don’t squat below 90 degrees, again because of the relaxin hormone. Shoulder press and push press should remain comfortable for most during this trimester. Row, walk, run and do double and single unders until they become uncomfortable. Remember to check with your doctor before participating in any exercise program.
Do’s and Don’ts
In the 3rd trimester, your growing belly will be in your way for a lot of exercises. Decrease your lifting weights as necessary, dependent on form and comfort, and still no squatting past 90 degrees. Run, row and jump if you still can. Keep doing the exercises that are comfortable, and use the substitute exercises for those that are not. Remember to keep your intensity in check using the talk test and stay hydrated. Make sure your doctor approves of your exercise program.
I hope this helps. We are so blessed to have fabulous coaches to help modify, instruct, and push what needs to be done. I am always amazed at the strength of a mother in everyway. Keep up the good work ladies!! Don’t worry fathers your day is coming:)
Enjoy this week everyone!
McNicholas Family Chiropractic