And He's Here

I was able to workout until 34 weeks pregnant and then was told to stop by the DR's.  I was having trouble breathing and to do any workout and get out of breath was not a great idea.  I stayed active by walking the dog when I could and I was still coaching. 

I went into labor at 37 weeks and gave birth to a healthy baby boy - Gunnar Michael weighing in a 6lbs 6 oz. and 19 1/2 inches long.  My labor was very fast and my recovery was quick - I really have CF to thank for that.  I truly believe staying active helped me to not gain a lot of weight and experience an easy labor.  CrossFit kept me both physically and mentally strong.

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30 Weeks

Sorry for the long break between posts, we've been so busy at the gym with new members I haven't been keeping up. 

Monday - "Baby Murph"  1/2 Mile Run, 50 Pull-ups, 100 Push-ups, 150 Squats, 1/2 Mile Run - 32:50...It meant a lot for me to do this workout on Memorial Day and I didn't care how long it took me.  It felt great when I was done and I was so glad I can still do all the movements!

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This is the group picture from Memorial Day Murph.

Wednesday - 30 Burpee Clean and Jerks with 45lbs - 7:21 - I paced myself during this and I can't wait to hit this WOD RX'd after the baby. 

I had to take the rest of the week off because my hip and rib have been bothering me.  The baby seems to be stuck in my left rib cage and it hurts to pull or push and my sciatic nerve has been hurting so squats or lunges are impossible.  I am hoping that I can do something today!

26 Weeks

Tuesday -  21-15-9 KB Deadlifts/Ring Dips...The ring dips are getting more challenging with my new workout buddy.

Wednesday - 3x5 Press with 70#s...these felt good, pretty light but I didn't want to go too heavy.

Thursday - 2K Row

 

 We've been getting a lot of new members : )...which also means I've been doing a lot of elements classes, demonstrating movements, ect...For some reason they have been tiring me out more than usual.

24 and 25 Weeks

Week 24

Monday - The WOD was the Filthy 50's which is 10 movements, 50 Reps of each...I scaled it down to 35 Reps each and subbed good mornings for the back extensions. 

Tuesday - 3x5 Push Press with 65#s

Wednesday - Rest Day

Thursday - KB Class

Friday - 100 Push Press 45#'s

I've been working a lot more on overhead strength this week...my hips bother me when I do too much lower body.

 

Week 25

Monday - 5 Rounds of 8 Deadlifts, 6 Hang Power Cleans, and 4 Push Press with 65#'s.  This workout was a 10 Minute AMRAP but I decided 5 Rounds would be good and I was done around 6 minutes in.

Later that night I did 5 Minutes of Hang Power Cleans, Front Squat, and Push Press - I got 20 Rounds which I was happy with.  I wasn't focused on intensity- just the strength aspect.

Tuesday - Rest Day

Wednesday - 3 Rounds 400 Meter Run/Walk, 10 Push Press, 20 Push-ups

Thursday - KB workout

Friday/Saturday - rest days

23 Weeks

This week was pretty eye opening for me.  My belly is really growing and all the energy my body is using to make this baby is really starting to slow me down.  After my workout Monday I was pretty sore for a few days and decided I need to start programming differently for myself.

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Monday - 15 Minute AMRAP of 5 Thrusters (45#), 7 Burpees, 10 Step-ups - 8 Rounds + 4 Thrusters

Tuesday - foam rolling and stretching

Wednesday - rest

Thursday - 3x5 Push Press at 65#'s

Friday - 500 Meter Row, 5 Power Cleans #65, 10 Push-ups, 4 Power Cleans, 10 Push-ups, 3 Power Cleans, 10 Push-ups, 2 Power Cleans, 10 Push-ups, 1 Power Clean, 10 Push-ups, 500 Meter Row - 11:06

Saturday - 5x5 Front Squat with 45#s

 

I am going to try to do 3 WOD's a week focusing more on strength and then walk/jog 1 day and spend 1 day devoted to stretching and foam rolling.

My body definitely seems to be taking longer than usual to recover so I don't want to push too hard at this point.  I am trying to learn to listen to my body and not my head - which is hard to do as a crossfitter - I am used to working through the pain and telling myself I can keep going, just get 1 more rep or 1 more round... 

Until next week : )

22 Weeks

Monday - Tabata Sumo Deadlift High Pull (55#s), Squats, Wall Balls, Burpees....I think my total number of reps was a little over 200.

Tuesday - Pull-up Volume Ladder - got to round 8...I could have done more but was happy to be able to do 36 unassisted pull-ups still at this point.  I want to keep my pull-ups through my pregnancy so I am trying to do between 20-30 a day.  I can only do 4 at the most at one time...... Then I did Kettlebell Chair Press, 5 Sets of 25#'s on each arm.

Then the week got a little hectic - the baby seems to want to move all over which my DR thinks is causing me to have these sharp abdominal pains.  I took the rest of the week off to rest.

20-21 Weeks

The past two weeks have been a little crazy.  We found out we are having a boy!  So now I have my little workout buddy with me everyday!

Week 20

Sunday - 3x7 Reps OH Squat, Front Squat, Back Squat

Monday - Press

Tuesday/Wednesday Rest Days

Thursday - KB Class

Friday - Monday - Florida

 

Week 21

Tuesday - 10 Min. AMRAP of 30 Double Unders/15 55# Power Snatches - just under 3 rounds - this was tough for me, I had been off for a few days and the weight actually felt heavy. 

Wednesday - rested - took Maggie for a long walk

Thursday - 3x3 OH Squats at 65#s/7 Min. AMRAP of Knees 2 Elbows, Jumping Squats, and KB Swings - 7 Rounds....That night - 250 Meter Row/20 Step-ups/250 Meter Row/20 push-ups/250 MEter Row/20 Step-ups/250 Meter Row/20 Push-ups

Friday - 15 Min. AMRAP of 9 Deadlifts (used a KB), 12 Push-ups, 15 Step-ups - 10 Rounds

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My belly is starting to make push-ups a little challenging!

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19 Weeks

Monday - Today was rough for me...an all bodyweight workout while packing on weight is never fun. 10 Burpee Pullups/20 Ring Dips/15 Knees 2 Elbows/40 Squats/50 Double Unders/40 Squats/15 Knees to Elbows/20 Ring Dips/10 Burpee Pull-ups. 

My pull-ups are the one thing getting harder.  I am determined to stay off the band as long as possible, even if it means scaling reps. 

Wednesday - 7 Rounds of 7 KB Swings, 7 Handstand Push-ups, 7 Knees 2 Elbows, 7 Right Arm Sings, 7 Left Arm Swings, 7 Goblet Squats, and 7 SDHP.  I used 35#'s for all the KB work and 1 abmat for the Handstands.  This took me over 30 min.  I was really struggling through the hspu's and don't know how much longer I'll be able to do that many of them.  I forced myself to take a break in between each round - it was a lot harder than I anticipated. 

Thursday - "not so luck of the lasky's"....3 Rounds of 17 movements 11 reps of each...I did 11 the first, 9 the second, and 7 reps the 3rd...this took me about 37 min.  It was hard to not rush through movements but it felt good.  I was exhausted after this.

Friday - joint mobility and stretching...there was no way I could have done a WOD today.

Saturday - 500 Meter Row, 10 clean and jerks 65#s, 20 Burpees...My time was around 6:30 - I know I'm not supposed to look at the clock but another member was working out so I did. 

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IMG_4446Getting hard to get my knees all the way up to my elbows but I'm trying!!! 

18 Weeks

This week I am in my 18th week of pregnancy.  I'm feeling amazing and have more energy now then I have so far!

I am having to scale or change movements more and more each week.  This week it was burpees - rather than throwing myself on the ground in a controlled motion to start, I just lower myself and do a full push-ups.  It started feeling uncomfortable to land on my expanding belly and this way I can work on my push-ups as well.

Monday - foam rolling/stretching and tabata Handstand Holds

Tuesday - 5K row - @ 27 min. - probably 3 min. slower than my previous time but I know I have to keep my pace at 2:30 or higher to be safe for the baby.  Then I did a 12 Min. AMRAP of 10 Knees to Elbows, 10 sumo deadlift high pull (45#), and 10 step-ups - I got to 6 rounds at around 11 min. and decided to stop there.

Wednesday - 3x3 Cleans at 85#s and 1 at 95 - I felt strong and wanted to go heavier but I need to watch lifting too heavy so I stopped.  Then 21-15-9 Burpees and KB Swings (5:04)

Thursday - Pull-up Pyramind and then KB Class - 12 Right arm clean and jerks/50 Swings/12 Deadlifts/12 HSPU/50 Right arm swings/12 Deadlifts/12 HSPU/50 Left arm swings/12 Left arm clean and jerks/50 Swings - 21:58....I did 35#s for the swings and didn't go overhead.  I used 55#s for the deadlifts and 18#s for the c&j. 

Friday - Foam Rolling/Stretching and The "Bear"....25/35/45

Saturday - 15/12/9/6/3 Wall Ball and Step ups and 3x3 Press at 70#s

Jess18wks

 

 Nutrition - I've added more carbs into my diet - fruits and veggies that is!  I've also started eating dairy - cottage cheese and greek yogurt.  The most important thing I have learned about nutrition is to listen to my body.  Being paleo for a long time, it's hard to think of these foods as healthy but it's amazing what your body tells you when your pregnant.  This week I have also noticed an increase in my appetite.  I was hungry a lot before but now I feel like I need to have food with me every hour!  I've found that keeping fruit, lara bars, and cashews on me really help. 

 

Ahhhh so I guess no 135lb clean for me this year....

I am guessing when most women find out they are pregnant a million thoughts run through their head ranging from exitement to nervousness to concern about if they will be a good parent.  When I saw the positive test, besides the inital shock of becoming a parent, I immediately started thinking about all the goals I had for myself this year (135lb clean, Grace RX'd, 25 Consecutive kipping pull-ups, sub 25 min. 5K, muscle-up....and the list goes on). 

I have known for years that I wanted to own my own affiliate.  I wanted to help people achieve a healthier lifestyle through CrossFit and training.  I loved helping people discover their inner athlete and see their bodies transform.  Now I had to balance my changing body as well as open a business and everything else that comes along with it.

Once it sank in, I immediately started researching how to still do CrossFit while pregnant.  There are tons of resources out there and plenty of other women that have done it so I knew I was OK to continue with it, there were just a few things I had to modify.

This blog is going to be dedicated to how I have managed to stay fit doing CrossFit, eat as  healthy as possible and maintain my sanity while opening a gym!

These are pics from me doing "baby GI Jane" 50 burpee pull-ups at 14 weeks pregnant. 

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