My Pregnancy Movement Modifications for CrossFit

Good morning, friends! How’s life? I hope things are going well for you!

So, let’s start with some photos from yesterday! My friend Erin came over to spend the day with Quinn and me. It was so nice to see her and catch up. She’s the best. And, of course, my guys (the furry one and the one-so-furry one) loved seeing Erin too!

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Some eats from the day”¦

Breakfast followed by Marylou’s white chocolate chip iced coffee, which Erin kindly brought me on her way to our house.

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Spinach salad with crumbled feta and toast with olive oil and white bean hummus.

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And lots more toast with white bean hummus””I ate 3 or 4 pieces throughout the afternoon. It was so darn good!

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An Espresso Blondie! (Recipe on CNC soon!)

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After a few hours of hanging out inside, we took Quinn and Murphy for a walk around the neighborhood.

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Post-walk treats: Chai tea + apple crisp.

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Here we are before we said goodbye and I headed to CrossFit!

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Speaking of CrossFit”¦

I’ve been meaning to write this post for ages now, and I finally had a chance to sit down and write it. Well, actually, it probably took me a half dozen times of sitting down and writing a little bit at a time before I finally finished it. #lifewithababy

Ok, so I get questions from readers and (real life) friends all the time about when I stopped or modified certain movements at CrossFit during my pregnancy. Obviously, I am not a doctor, so PLEASE check with yours before you start, stop, or modify any sort of exercise if you are pregnant. The list below is based off my own personal experience, so it’s not right or wrong or what you’re suppose to do or not suppose to do. It’s just what worked for me during my pregnancy, and I thought some of you who are pregnant, or thinking about it soon, and do CrossFit, might find it helpful.

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Next to each exercise below is the week of my pregnancy that I stopped or modified it and what I did instead (in parentheses). If I missed any exercises/movements, just let me know! (FYI: I CrossFitted up until 38 weeks, which is why a lot of the exercises below say 38 weeks next to them. My doctor told me I could do whatever I wanted at CrossFit as long as it didn’t feel uncomfortable, so I just kept trucking along!)

  • Box Jumps – 33 weeks (step-ups to a 20” box)
  • Burpees – 22 weeks (squat thrusts)
  • Cleans – 38 weeks (hang position)
  • Deadlifts – 38 weeks
  • Double Unders – 38 weeks
  • Farmers’ carries – 38 weeks
  • Handstand push-ups – 8 weeks (strict presses)
  • Hollow rocks – 13 weeks (planks)
  • Kettlebell swings – 38 weeks
  • Prowler pushes – 38 weeks
  • Pull-ups – 38 weeks
  • Rope climbs – 13 weeks (pull-ups)
  • Rowing – 38 weeks
  • Running – 35 weeks (rowing)
  • Sit-ups – 25 weeks (kipping or strict knee raises)
  • Snatches – 30-32 weeks (I can’t remember exactly, but I substituted overhead squats or dumbbell snatches)
  • Toes-to-Bar – 17 weeks (kipping or strict knee raises)
  • Thrusters – 38 weeks
  • Wallballs – 38 weeks

Questions of the Day

How was your Tuesday? What was the highlight of your day? 

What’s the best part about a rainy day?

Moms, did you exercise during your pregnancy? 

P.S. Check out my newest post on Health.com: 3 Reasons I’m Choosing to Run Slower!

68 Comments

  1. Thanks for the post! I’m currently CrossFitting @ almost 28 weeks. I’m pretty similiar to your timeline in when I made modifications. My questions to you is, did you do any specific tVa training? I see you subbed knee raises for sit ups. I’ve done that and plank leg lifts/step outs for sit ups, but now I keep reading you shouldn’t be doing front planks in the 3rd tri because of increased risk of diastasis recti problems. Every source I come across suggests pelvic tilts/hip raises, which doesn’t seem challenging enough. Any input you have would be great!

  2. Pingback: Photo Dump V
    1. Hello. I read your question and if u don’t mind me answering it from my own experience yes being fit has made my pregnancy and labor a lot easier. During my first pregnancy I didn’t workout at all it was tough and labor was hard and long. In my 3 other pregnancies I gave noticed labor was eateries every time and shorter . I only go through pain for 1 max 2 hours before the baby pop sometimes it’s not not even enough time for me to get to the hospital and being fit also helped with postpartum I go back to training 2 weeks postpartum and feels great. Currently I’m 15 weeks with my 5th child it wasn’t planed for but it’s OK. And immediately doing the same .

  3. Did you lower your weight in strength training? My doctor told me that i need to cut out my weightlifting , I am just 16 weeks! I have been cross training forever, and it is killing me to have to let my strength go….one catch though is that they found a very tiny retrochorionic hemorrhage, which sounds worse than it is. It is supposed to dissolve within a few weeks. However I guess I just needed some advice/support from someone who loves fitness too….I am just having a hard go about having to let it go .

  4. Hey!
    I’m 28 weeks and still crossfitting 6 days a week. I get mixed impressions from the gym goers but mostly supportive/positive. I’ve only just started modifying some of the moves and continued to power lift but just not doing any 1RM.
    Enjoyed reading your post as such mixed feedback online when checking out exercise whilst pregnant

  5. Great article!
    Each women and every pregnancy are different, but the modifications listed are a great guideline to keeping a fit pregnancy regime that I believe can benefit both mom and baby.

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