1

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pregnant and new to crossfit

Answered on August 19, 2014
Created October 11, 2012 at 1:34 AM

I am 34, 202 lbs, 5 ft 9, female. I started paleo slowly a few months ago and dropped 30 pounds. I am now 9 weeks pregnant and just a couple weeks before I found out and the morning sickness and fatigue hit I had started working out, 3 times a week: 3 sets of each push up off desk - 10 reps jump squats - 10 reps lunge - 21 reps squat, back against wall - 10 reps.

As you can see I am no where near Crossfit strength, but every workout day I added reps or shortened rest times.... trying to improve in any way, even if minor. I noticed very quickly increased strength and endurance in normal every day stuff. I have 3 young kids, 2 c sections so I have the c section belly. I am disapointed I didn't get myself into better shape before this pregnancy, but of course have no disappointment about being pregnant. So now here I am. I am just now coming out of the morning sickness coma (as I refer to it) and ready and desperate for strength and endurance.

What is the most efficient and safe way I can gain strength in my condition? Light WOD's everyday (while listening to my body for needing a rest day)? Or am I better to workout only 3x a week, for rest days? But my workouts are so light anyways, do I really need a rest day? I have no access to a crossfit gym, nor finances for home equipment, besides kettlebells, I have a 10lb (weak I know). I love the culture of crossfit, I am a farm girl inside and remember what that kind of strength feels like.

B6114a1980b1481fb18206064f3f4a4f

(3924)

on October 12, 2012
at 02:34 AM

I love "playground" workouts!

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on October 11, 2012
at 01:50 AM

I would say resistance training like swimming or Bowflex-type gym equipment. It's low-impact and allows for good muscle control during workouts.

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3 Answers

3
B6114a1980b1481fb18206064f3f4a4f

(3924)

on October 11, 2012
at 02:22 AM

I don't see any reason you couldn't keep doing push-ups, squats and lunges 3xweek as long as you listen to your body and quit when it gets too hard. If you have three young kids you are already doing a lot of weight lifting just picking up kids and their stuff! I do think you need a rest day if you are doing anything that involves strength training and pushing your muscles to failure (i.e. doing push-ups until you can't do another one). If you are just doing light, maintenance type exercise like walking then the rest day isn't necessary.

BTW, swimming and walking are probably the best all around exercises for a pregnant beginner. Do you have access to a pool? You might check and see if your local Y or similar rec center has an inexpensive swimming option for kids. My local rec center has a program called little swimmers for little kids and their parents that only costs $1.00 per person. The boys love it and I do resistance-type exercises and kicking in the water while I watch or play with them. Fabulous strength building exercise for a pregnant beginner!

1
6120c989fd5b69f42a0834b69b87955b

(24553)

on October 11, 2012
at 04:11 AM

Since getting pregnant again I've been trying to make trips to the park with my son a workout for me too when I'm up to it, and just sit on the bench or pace around if I'm not. I'd say trust your body now, I'll push myself to muscle failure in my arms, but have noticed when I try to do that with lower body stuff I tend to get contractions, so I only do those moves moderately now. There are lots of options with most playground sets, like modified pull ups, reverse rows, wall push ups, bench push ups, climbing, step exercises, and of course just chasing the kid around pretending to be an alligator or monster, and going down the slides for fun.

Also congrats on coming out of the early pregnancy fog at 9 weeks, it has been a solid 15-16 weeks with both pregnancies for me.

B6114a1980b1481fb18206064f3f4a4f

(3924)

on October 12, 2012
at 02:34 AM

I love "playground" workouts!

0
Fa666905e4ed72858084dbcfed164daf

on October 11, 2012
at 03:17 AM

http://www.crossfitmom.com/ <-- you could try these WODs with the weights you have?

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