Monthly Archives: November 2013

Lea-Ann Ellison birthed a healthy baby – DUH

CrossFit HQ shared a story yesterday that controversial momma-to-be Lea-Ann Ellison birthed a healthy baby boy, despite CrossFitting late into her term.

My response? DUH!

Easy delivery? Check. Up on her feet the next day? Check. Thank you, CrossFit, for preparing mommas-to-be for the physical and mental challenges they’ll face during and after birth.

Lea-Ann Ellison

Lea-Ann Ellison

Watch Ellison’s new interview here: http://www.thehollywoodgossip.com/2013/11/lea-ann-ellison-controversial-crossfit-mom-gives-birth-to-health/

My friend Sara recently shared the following with Leslie and me. Thought it appropriate to share in this post:

“Exercise is good for your baby, too. Studies show that babies born to moms who exercise during pregnancy may benefit from better stress tolerance and advanced neurobehavioral maturity. These children are leaner at five years of age and have better early neurodevelopment.” From Eat Right for Your Baby by Dr. Peter J. D’Adamo with Catherine Whitney. Copyright © 2004.

Think that says it all!

Pregnancy: Week 17

17 weeks!

17 weeks!

What a nutty week! Chad was out of town at the start of it and my schedule was packed morning to night. I had a small window to make it to the box … and never did. While I missed having to grip the bar, I made up for it with a few runs and plenty of walks with the pooch. I’ve ended this insane week with a weekend of pampering – haircut, massage, mani/pedi. Doesn’t get much better!

Frankie hugging his baby bump. Melted my heart!

Frankie hugging his baby bump. Melted my heart!

I did have a tearful morning on Friday, when the outfit I wanted to wear clearly wasn’t going to work. Pants are the most difficult, but my button up shirts aren’t going to last me much longer unless I have a sweater on top. As a result, I broke down and placed an order with Pea in the Pod. There was a great selection of colorful, fun pants on sale; hopefully something I ordered works! And last night, while working at J.Crew, I found a few tops on sale that will transition me into the next phase of pregnancy. Many friends have recommended Gap, Old Navy and Target, but every time I look online, I’m not thrilled with what I see; assume this means these stores are in between their seasons and hope in the next month or two new product is rolled out. I’m still on the hunt for dresses, so if you see any out there, let me know!

Other than that, I feel like we’re moving right along.

Week 17 WODs:

Running along the canal

Frankie takes the lead in running along the canal

Nov. 18 – 2.15 mile run. Heart rate averaged around 160

Nov. 19 – 2.5 mile run. Heart rate averaged around 160

Plenty of walks!

Food: I wasn’t really hungry this week. Normally, I am famished when I wake up. This week, if I ate a hearty lunch, I didn’t need much more. If I didn’t get to lunch (yes, it was that kind of week where lunch wasn’t always a priority!), I ate a decent dinner and was fine.

Athlete Profile: Leslie Spector

Leslie, Meghan and their bumps

Leslie, Meghan and their bumps

When I first started writing this blog, one of the first women I reached to was my friend Leslie. We met at our current affiliate and she was more than willing to share her experience. I’m so impressed by her dedication to CrossFit, while balancing being a wife, mommy to a toddler, full-time educator, and preparing for baby #2. And you guys, she looks A-M-A-Z-I-N-G! I hope I look this fit when I’m 30+ weeks into pregnancy.

Leslie: 30+ weeks and lifting strong, while looking amazing!

Leslie: 30+ weeks and lifting strong, while looking amazing!

Leslie’s story:

Leslie pre-pregnancies

Leslie pre-pregnancies

Phoenix, Ariz., native Leslie Spector began her CrossFit journey September 2010 in an effort to train for Ragnar 2011, a 200-mile team relay race and to medicate her recent diagnosis of bipolar disorder, naturally (i.e. sans drugs). CrossFit, in combination with paleo eating, did the trick, shaving more than two minutes off her mile time and balancing her moods like never before.

“Unfortunately, I suffered a hip flexor injury during the race, earning me three months of physical therapy and rehab,” said Leslie. “Shortly after this I became pregnant, exercising very moderately. Despite being healthy and active, my body decided it needed a reset and after only a few weeks, I miscarried.”

Following the devastating loss, Leslie suffered some depression (understandably!) and self-medicated with “laziness in combination with deliciously gross food.” She became pregnant again almost immediately and was terrified of everything this time. The result? A sedentary pregnancy and a total of 70 lbs gained.

Leslie & Sophie

Leslie & Sophie

After an emotional roller coaster of a pregnancy (she chose to go without medication for her bipolar disorder) and the somewhat traumatic birth of her daughter, she was determined to get healthy again. And Leslie wasn’t merely focused on her physical health; she wanted the full mind, body, spirit health. After walking, then running, then a round of Insanity, she craved more and found Back Alley CrossFit, a Central Phoenix Box, in October 2012. She was able to shed those 70 pounds with CrossFitting Rx, until pregnancy #2 happened.

Now, at the end of her second pregnancy, Leslie has maintained her CrossFit and paleo lifestyle, feeling better than ever and more relaxed for baby Spector #2 to arrive.

30+ weeks pregnant

30+ weeks pregnant

More on Leslie:

Other exercise practices:  When I am not CrossFitting I love to hike, run, and do yoga.

My goal in CrossFitting while pregnant is:  My first pregnancy was less than healthy and resulted in major weight gain and crazy mood fluctuations. My goal this time around is to continue to CrossFit since it is truly my medication. My goal is not only to make healthy weight gains, but to also maintain a healthy mental balance.

What exercise advice did your doctor provide you? Did you follow it? I love my doctor! He is very liberal as far as doctors are concerned.  He seems to follow the latest research and keeps his recommendations up to date. I have been totally honest with him about how active I am and he fully supportive. At my very first visit this pregnancy he began rooting me on as far as exercise and CrossFit goes. He has continued to be supportive even through my own fears when things feel off. His best advice has been to listen to my body and I do it every minute of every day and especially in the box!

CrossFit and pregnant: Leslie

CrossFit and pregnant: Leslie

CrossFit and pregnant, where do you find support? I have a friend who CrossFitted through her pregnancy and she was the first call I made. She sent me to CrossFit Mom and there was lots of great information there. I also lean on my own coaches, CrossFit buddies, and of course the amazing, Dr. Harris.

CrossFit and pregnant, where do you find inspiration? I work out with some amazingly fit women. I find inspiration every time I step foot into Back Alley. I know the more I do while pregnant and the more consistent I am the faster I will be able to catch back up to everyone else I am ogling during my slow, paced WODS now.

Since doing CrossFit while pregnant, I’ve learned: That exercise of any kind is even more mental than I thought prior to doing it pregnant. There are times when body can do way more than mind will let it and there are times when mind wants to keep pushing through and my body is screaming slow down. When I can control the mental side of CrossFit, I find the most success.

Biggest CrossFit and pregnant challenge I’ve faced: Hands down, my biggest challenge has been slowing down and scaling back. I am competitive by nature and strive to always beat my own best. Being pregnant, the recommendation from around the CrossFit world and the mainstream is to slow down. The easiest way to do this is the “talk test.” I should be able to maintain a conversation throughout the WOD.This is not a time for getting better or pushing toward PRs, but rather a time to maintain. It has taken great mental dedication to follow this recommendation, I mean, when is the last time you could carry on a conversation during a WOD?!

Do you follow a particular eating lifestyle? As far as eating during pregnancy my goal is balance. Nothing has been eliminated, but we definitely lean towards a paleo-ish diet…with ice cream. We definitely indulge in ice cream!

Best CrossFit and pregnant tip or secret you’ve discovered: Just show up!  You can scale and modify any WOD to make it work for your ever-changing body. Throw expectations out the window and listen to your body.

What have you found most valuable about CrossFit while pregnant?: I have proven to myself with this pregnancy that no matter how much exercise and diet balance I maintain, my body will gain weight to support my pregnancy. However, CrossFitting while pregnant has given me energy and mental balance, which in my situation is far more priceless than hot preggie bod.

Favorite quote: “Be the change you wish to see in the world.”  Ghandi

Favorite girl WOD: Honestly, none stood out and I had to look them all up to pick a fave. Kelly is fun one; I like when running is incorporated.

Three words that describe me: Dedicated, neurotic, fun

When I’m not in the box, you can find me: At home with the fam!  They are my world!!!

The bump, getting pumped!

The bump, getting pumped!

If you have a CrossFit and pregnant story to share, email meghan@backalleycrossfit.com.

Pregnancy: Week 16

It was a great week. Back in the swing of everything after our cross-country trip and CrossFit Level 1 Coaches Seminar.

I’m quickly out growing my clothes, even the clothes I saved from my heftier days. It’s becoming increasingly difficult to dress for work everyday. Luckily I’m in a pretty casual workplace where leggings are acceptable.

We had our monthly doctor check up this week. This visit, we met with another doctor in the practice. In the event our doc isn’t available during our delivery, the office recommends we meet with everyone to familiarize ourselves. Lucky for us, we LOVED this doctor and I would feel very comfortable if she ended up as our delivery doctor. She was impressed I haven’t been sick and that I’m still CrossFitting.

We heard Baby L’s heartbeat again – a rate of 155 – nice and steady! I’m tracking where I should be with weight gain and all my vitals are healthy (thank you, CrossFit!).

Week Sixteen WODS

Nov. 10 (second day at CrossFit Level 1 Coaches Seminar)

Strength/skill: The day focused on perfecting the final fundamental moves: the deadlift, sumo deadlift high pull and med ball cleans

Metcon: 8 min AMRAP – 8 push ups, 10 med ball cleans (20/14), 12 sit ups – 6 rounds

Nov. 13 warm up 500m row (150 heart rate)

Strength/skill: strict press 5×5 – got to 75, failed after third rep

Metcon: 3 rounds – 10 power cleans (135/95) – I did 65#, 15 hspu, 20 box jumps (24/20) – I did step ups, 100m run – 10:46 (heart rate reached 170 at height of workout. Was easy to pull back to lower it).

Nov. 14 warm up 2 min row (390m)

Strength/skill: tabata slam balls (25/15), sit ups – didn’t keep track of reps every round

Metcon: 20 min clock. 200m walking lunges. Remaining time: 5 weighted squats (45/25), 10 ring dips, 10 kb sumo deadlift high pulls (2/1.5 pood) – I did 1 pood – made it six rounds. Heart rate hovered around 165, which is my max.

Nov. 16 Family hike almost 3 miles in about 45 minutes. At the peak of the incline, I was breathing pretty heavy and needing water. Otherwise felt great and was awesome to be outside again now that the temps are normal.

Bump - 16 weeks

Bump – 16 weeks

Food: Pretty paleo with some sort of bread at meals. Loving lemonade and ginger ale when not drinking water.

Pregnancy: Week 15

Bump - 15 weeks

Bump – 15 weeks

This was a nutty week for us because we moved my MIL across the country. We’ve driven across the country a number of times, but it definitely wore on me more than ever.

As a result, working out was not a priority. I manged to sneak one in, thanks to the CrossFit Level 1 Coaches Seminar we attended the weekend we returned from the moving trip.

Something I’m struggling with is finding cute, affordable maternity clothes. I obviously know about all the standard stores, but there isn’t much I’m drawn to. Hoping with the holidays fast approaching, the options will improve. I’m most focused on finding work appropriate dresses and pants.

Week Fifteen WODS

Nov. 9 warm up

Strength/skill: The entire day focused on perfecting some of the fundamental moves: the air squat, front squat, overhead squat, press, push press and push jerk.

Metcon: 3 rounds/10 min time cap – 15 thrusters (95/65) – I did 45# + 12 burpees (modified to push ups & jumping jacks) – 8 minutes

Food:  Pretty similar to week 14 (Loving lemonade, iced tea, Popsicles, and eating WAY TOO MUCH Halloween candy. Ugh! Otherwise, fairly back to normal. I am needing carbs/grains to get me through the day). Definitely working in more paleo options, especially for the hubs since he’s being more disciplined.

Pregnancy: Week 14

We announced the pregnancy news on social media this week. You can read that here.

The bump: 14 weeks

The bump: 14 weeks

Working feel time, while personally satisfying, is requiring a new whole juggling act. Taking some time to work the kinks.

Week Fourteen WODS

Oct. 28 LOVING the fall weather!: Run 3.05 miles with the pooch (168 max heart rate)

Oct. 30 warm up

Strength/skill: Tabata – very happy I was able to maintain consistent reps for the first and third exercises

  • KBS (25#) – 88 total
  • Bar hangs – made it 5 or 8 straight
  • Air squats – 96 total

Metcon: Another workout that was difficult to maintain a reasonable heart rate. Had to take a number of breaks. Basically it was FRAN with running:

  • 21 thrusters (95/65) I did 45#, 21 pull ups; I used green band, 400m run
  • 15 thrusters, 15 pull ups, 400m run
  • 9 thrusters, 9 pull ups, 400m run
  • Total time: 20:30

Nov. 1 warm up 500m row

Strength/skill: weighted ring rows 10-10-6-6-4-4 I stuck to my body weight. That was challenging enough!

Metcon:

a. 3 rounds – 100 single jump ropes, 30 walking lunges, 15 sit ups – 9:21

b. 3 rounds – burpee to ground overhead (45/25); I just did the weight ground to overhead, 10 pull ups, 15 air squats – 16:19

c. 3 rounds – 100 feet farmer carries (2/1.5 pood), 12 med ball cleans (20/14) – 23:56

Food: Loving lemonade, iced tea, Popsicles, and eating WAY TOO MUCH Halloween candy. Ugh! Otherwise, fairly back to normal. I am needing carbs/grains to get me through the day.

Pregnancy: Week 13

This was a tough week on a number of levels.

1. I have never had significant body image issues, but I am now. I’m in that weird state between having the tiny pooch and the obvious baby belly. Nothing fits and I feel like a fat kid every time I look in the mirror. It’s been tough mentally because I have worked SO hard the last two years getting into the best shape of my life. And now, all that’s changing. I get that it’s temporary and for the single most important reason in life … but knowing that doesn’t make it easier.

2. This was the first week I couldn’t do a metcon Rx. This was the first week I had to pull back from doing Rx during a metcon. My heart rate was skyrocketing during the first four minutes and I knew it would continue to climb dangerously if I didn’t do something differently. Instead of taking constant breaks (pointless given the workout design), I dropped weight. And I cried. Through the rest of the workout. I am so thankful for my coach and my best workout friend were right there for me. They were in my face telling me of course I could lift the weight, but I was making the responsible decision to pull back.

3. I started a new job on Monday and worked almost 20 hours at my part time job. Phew that was exhausting!

Week Thirteen WODS

Oct. 21 Warm up – row 400m row (148 heart rate)

Strength/skill: split squat with 1 pood KB – 5 sets of 7 each leg – ring dips 5 sets (157 heart rate)

Metcon: 12 min amrap – 7 sumo deadlift high pull (95/65), 7 burpees (I modified with 1 push up + 1 jumping jack = 1 burpee), 7 push ups – 5+19 (169 heart rate max)

Oct. 22 Warm up

Strength/skill: back squat 5×6. Did 80% of PR – 125#

Metcon:

  • 5 kbs (1.5/1 pood) + 5 thrusters (95/65) – 4 min amrap – 25 (this is where I lost my sh*t since my heart rate jumped so high)
  • 2 min rest
  • 5 cleans (95/65) + 5 weighted sit ups (45/25) – 4 min amrap – 50, but dropped to 45# & eliminated weight during sit ups
  • 2 min rest
  • 5 push press (95/65) + 5 t2b – 4 min amrap – 50, but did 45#

Oct 26 Ran 2.5 miles with the dog (164 heart rate)

Food: I’ve evened out a bit, but still need carbs to get through the day. I also need coffee since I’m worn out from all that’s going on!