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CrossFit and Pregnancy
With pregnancy brings shifting muscles, hormonal fluctuation, extra fluid, a shared space for growing a baby and much more. What some people often put off, is that expecting mothers have a place in the fitness world. Nine months of human growth provides nine months to prepare for human delivery. I am using this space to safely talk about my journey participating in CrossFit while growing a baby. I would like tell you what it was really like being pregnant….
First, I would like to clear the air. I was not harmed by CrossFit, my baby was not harmed by CrossFit, and none of my partners in any WOD were harmed by me doing CrossFit….get what I am throwing down? There are a lot of misconceptions about women staying active during pregnancy. I caught myself many times battling society, justifying my ability to run, jump, push-up, lift, jump rope and kip, all while pregnant. I knew exactly what I was doing when deciding to continue half-marathon training and CrossFit during those 40 weeks. I was staying in shape, getting stronger to prepare for delivery, and growing a baby. Over time I started to get sick of responding to the, “Here, let me do this for you” or, “Are you sure you should be doing that?” I started responding to comments with, “I’m pregnant, not dead.” It’s not a pretty thing to say, but it’s the truth. What I meant by that was, I was pregnant and not incapable. Sure, there were days that I asked for help or needed help. However, while doing the classes, I just needed modification and a little strength to let my ego go so that I could keep up and keep on.
I learned to find my limits on how to safely modify movements and to be sure that I truly was protecting the baby I was growing. If you go on a hunt, you may find mixed reviews on pregnancy and keeping the heart rate under 140 beats a minute during physical activity. Those limits were established years ago and have been changed to empower women to know their own limits and listen to their body. In addition, you should always talk with your health care provider about what activities you are participating in while pregnant.
I will never forget the Memorial Day Murph: A 1-mile run, followed by 100 pullups, 200 pushups, and 300 unweighted squats, followed by another 1-mile run. I did this at 6 months pregnant because I set limits. I ran the mile at my own pace, kipping pull-ups, elevated my arms for push-ups so my baby belly didn’t hit the ground, mom-squatted my life away and ran another mile at my own pace. Time wasn’t of the essence and completion was in the forecast. I knew my own limits and hey, I wasn’t even the last one done!
My physician knew that I was practicing in CrossFit and had a half-marathon to run at 12 weeks pregnant. She encouraged me to continue what I love doing until my body told me that I needed to come up with another plan, so that is what I did. I gave myself grace and allowed my body to guide the way. On days that I felt good, I gave CrossFit my best effort and on days I didn’t feel so good, I gave myself time and modification. Before every doctor’s appointment, I dreaded stepping on the scale. I dreaded this because I knew that the scale would reflect something greater than the last. I was reassured that much of my weight gain would be fluid and that showed to be true. Pre-eclampsia snuck in and showed itself with swelling and a little extra discomfort. I am confident that my continued self-care and exercise is what made 4 long days of induction a little less dangerous for me and my babies wellbeing...and my husbands too, as he had to support me through it. My heart was conditioned to pump all the necessary blood and oxygen throughout my body to endure a long delivery. My mental game was incredibly strong in order to endure every jolt of contraction and the pain induced convulsions. All of my hard work paid off. Maggie Violet was born 3 weeks early and her first word was CrossFit. Just kidding, but, really, we were blessed with a beautiful and healthy baby. I found my way back to CrossFit after my 8 week recovery mark and haven’t turned back since.
I find myself today, reflecting on the strength I had and the sweet little girl of mine who now loves to watch me “CrossFit.” Near daily, I hear comments from people remembering when I was pregnant and remember watching me work-out while I was pregnant. Me too, I remember it all! However, I will never forget the comments I received from those who criticized or wanted to protect me and my baby. Those comments have strengthened me as well as empowered me to share my story and to encourage others, as they approach their time for motherhood.
Guest Article by Katie R. Johnson
About Katie
Machine-Shed CrossFit 235
B.S. Dietetics, 2009, University of Wisconsin-Stout
M.S. Nutritional Science, 2017, University of Wisconsin-Stevens Point