In Kids, Reference, Special Populations

December 20, 2008

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Andrea Nitz is the founder of CrossFit Mom, and explains why a executing a wide variety of functional movements at relatively high intensity is also good for pregnant women.

“Is it safe to exercise while pregnant?” is an age-old question. In earlier times, pregnant women were told to stay in bed and rest, due to their “delicate” condition. Even today, some doctors will tell their pregnant patients not to do anything more strenuous than walking.

As CrossFitters, we see things differently.

We know what we are doing is good for our body, so how could it be bad for our baby? As many studies have shown, it’s not. It is actually very good for the kid. All of the great things that you are doing for your cardiovascular system by exercising, you are also doing for your baby’s. Having trained many pregnant clients and been forced to develop safe, specific maternity-oriented exercises and rules as a trainer at CrossFit Brand X in Ramona, Calif. (also the HQ of CrossFit Kids), I have seen for myself that babies born to CrossFitting moms have a number of similar traits that make for a smoother transition to life outside the womb.

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11 Comments on “High Performance Pregnancy”

1

wrote …

Thank-you Andrea,
I am certain that your article & CrossFit Mom site will serve as an indispensable resource for me.
Training Pregnant women is an area surrounded by a lot of debate.
I have had two children of my own, & was too frightenened to exercise beyond walking & "gentle" stretching during my pregnancies.( I also have a disabled sister which made me all the more paranoid )
Addicted to CrossFit style workouts & wanting to encourage this type of training among women had raised some concerns in my mind...where to go to for advice ...real advice regarding training pregnant women.
I was pondering this only last night & awoke to have my questions answered! :)

2

Jeff Martin wrote …

Jessica,
Drop Andrea an email at Andrea@xfitmom.com . I'm sure she would be happy to talk with you.

3

wrote …

Great advice, Andrea! Your words helped my trainer through her pregnancy and now she's back at CrossFit with the throttle wide open. Keep up the great work. We need you!

4

wrote …

This is day 1 of my Crossfit Journal subscription and I feel like It's almost paid for itself! The main journal article helped me with my lower back problems and now this... My wife miscarried last year....now we are expecting TWINS! This is great stuff! Thank You!

5

Marta Blazejewska wrote …

I've been certified in pre and post natal in Stott Pilates and have some very good materials on it. I am also pregnant again and have noticed a few things:
1) My 1st pregnancy I did Advanced Pilates ( modified) until I was 9 months pregnant, now I've had to eliminate many moves already because they are uncomfortable. Part of the problem, we think is my age. I was 33 pregnant with Maya, I am now almost 39.
2) With Crossfit, I have found that I get winded very very fast and I'm only in the first trimester. Not so with my 1st preg, where I biked until I was 7 months preg.
It is because of the fluid changes in my body and fluids increasing . You also have to watch blood pressure changes, B vitamin deficiency and Iron deficiency. Especially for women who workout. Take a good Prenatal (not Materna!) or even natural iron with B vitamins and C vitamins.
3) I find split jerks, box jumps, running, and sit ups uncomfortable, again, with my 1 st pregnancy no problem doing crazy stuff for a long time.
4) Upside down or flexion through the uterus area is not good. The blood flow changes when your pelvis is higher than your heart. so generally not so good. Knees to elbows, again not good, because of the flexion in the uterine area. Knee raises are ok.
5) I did push ups with my feet on a box until I was 9 months preg last time. it looks freaky, but i found it comfortable. We'll see how it is this time around...
cheers
Marta
www.crossfitpickering.com

6

replied to comment from Marta Blazejewska

Hi Marta - thanks for your notes. I'm in my first trimester (first time mom too!) and have been doing Crossfit for 9 months. To make things even more challenging, I'm type-1 diabetic using an insulin pump. In the last little while I have been getting light-headed doing burpies as well as when I do sit-ups/back extensions on the glut/ham machine. I've moved onto the floors for regular sit ups/back extensions. Anyone have any suggestions for an accommodated burpie?

Thanks,
Dawn

7

wrote …

Phenomenal article!

8

wrote …

Great article. I have 3 women im training at the moment that will enjoy this article! My wife trained right up until the day she had our baby, she went on a 35km bike ride the day our little girl was born!

Thanks again for this great article!

9

wrote …

What a great article....I only wish I'd found it 9 months ago, when at 14 weeks pregnant my obstetrician told me no more CrossFit! I don't think he would have been able to argue with this research. My little boy is now 3 months, and I've been back training for 6 weeks...the hardest part is knowing where I was before, and while my head can get there my body can't! My advice is if you are able to, don't stop!!

10

wrote …

What a great article....I only wish I'd found it 9 months ago, when at 14 weeks pregnant my obstetrician told me no more CrossFit! I don't think he would have been able to argue with this research. My little boy is now 3 months, and I've been back training for 6 weeks...the hardest part is knowing where I was before, and while my head can get there my body can't! My advice is if you are able to, don't stop!!

11

wrote …

I love Crossfitmom.com! Andrea always gets right back to me on questions even my silly over paranoid ones!My 1st pregnancy I really just watched my breathing and just made myself not go for time, even thought that is the hardest part for someone that has crossfitted a while! Just found out pregnany with number 2 and I can't wait to keep up my CF routine( and email the heck out of Andrea with questions:))

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