Hello all,
The photo below was posted on crossfit.com a few days ago.
What are your thoughts on training during pregnancy? Do you think it is appropriate for someone 30 weeks pregnant to be performing this type of exercise?
I am a huge proponent of keeping fitness up through all stages of life but know very little about exercise and pregnancy. It makes sense to me that an expecting mom should train (fit mom = fit baby?) as long as her doctor agrees but is it necessary to train as pictured above?
There is a website for expecting Crossfit moms ( www.crossfitmom.com ). Check that out too and let us know what you think…
Turts
Today’s Workout:
Buy In – Dynamic leg warmup, then 7 minutes of SDHP technique with PVC pipe and bar (working up to WOD weight).
WOD – “Road Runner”
We’ve done this workout twice before: August 18, 2009 and April 8, 2010. Time to hit it again, record your score in myfrantime.com and create a benchmark to beat next time!!
Elite: For time
- 800m Run
- 30 Sumo Deadlift High-pulls 65/95 lbs
- 400m Run
- 20 Sumo Deadlift High-pulls 65/95 lbs
- 200m Run
- 10 Sumo Deadlift High-pulls 65/95 lbs
Zone 3: Scale SDHP to 55/75lbs
Zone 2: Scale SDHP to 45/55lbs
Zone 1: Scale as needed
Cash- out: Follow the leader stretches!
I am all for training when you are pregnant! With each trimester, you will be doing less as the movements are not safe.
I have heard that you should not be working your abs/core when you are past the first trimester. And, we all know that the back squat especially at that weight uses a lot of core strength!
I also read on the CF Mom’s site that you should not be squatting below parallel in the 2nd and 3rd trimester especially with weight. I think I have to agree with them on that one!
It would be awesome if babies were born with 6-packs.
I would be interested to hear about the safety of extremely high heart rates during pregnancy.
Well, it looks like 140 BPM is the maximum heart rate recommended, according to: http://www.drpribut.com/sports/sppregn.html
Not sure what kind of heart rates you would see in a WOD though…
140 BPM is for those that are not used to having the heart rate up high like in C 😉 Kiersten an athlete of ours has been out to CF while pregnant and the Doc said the way to monitor the intensity is if she could carry on a conversation while working out and not be out of breath. Every Doc may tell you something different though…
ACOG revised the ban on limiting HR for pregnant women in 2002. Women are now advised to use perceived exertion, and stay in a zone that feels “somewhat difficult.”
As to abs, core conditioning, as opposed to exercises that flex the upper spine like crunches, are some of the most important pregnancy exercises.
All pregnant women should strength the deepest abdominal muscle the Transverse Abdominis, as this helps to prevent common pregnancy problems such as back pain and diastasis recti (abdominal separation).
But, deep squats with heavy weight are not recommended past 20 weeks for several reasons. First, because of ligament laxity, the knees and hips are much more unstable, and this dramatically increases the chance of injury as the weight increases. Second, the pelvic floor undergoes quite a bit of strain when squatting with heavy weights, and this increases the likelihood of problems such as urinary stress incontinence, and bladder and uterine prolapse.
BeFit-Mom
A woman’s resting heart rate increases with pregnancy, and her max heart rate decreases at the same time, so intensity is the big thing to be wary of. If the intensity is too high, there won’t be enough oxygen getting to the baby because it’s going to mom’s muscles and skin, which is obviously bad. Also, there’s a risk of overheating at high intensities, which is also bad for baby. Otherwise, if she is fit and accustomed to this type of exercise, she’s good to go: watch the heart rate, and anything that might increase risk of falls.
And yes, the core is not as strong, so certain exercises need to be modified/avoided.
Congrats to the ladies who RX’d the wod this am… Wendy, Jeanette, France & Lisa. Also to Lisa and France for doing this all alone and still kicked butt!
Love this blog post, and all the feedback we’ve gotten here. Some good information being passed around! Kudos to all you moms-to-be who still show up and WOD. You’re amazing!