Hitting the reset button

After a long break from CrossFit {and blogging!}, I reentered the box last week. While I’m struggling to sit down after three intense days, I’m thrilled to be back.

Team Leatherman at Thanksgiving, 2015

While I wasn’t CrossFitting, I did manage to get back to my happy weight. It took 16 months and I finally managed to shed that weight thanks to the 21-Fix program. The combination of at-home workouts (that were actually breath-taking) with the easy-to-follow nutrition guidelines were exactly what I needed to get my body back. {I didn’t do the shakes – just portion control and the 30-minute WODs.} It was also nice to do something different and that fit into my schedule.

But I did miss CrossFit!

Check out CFFS!

To get back to CrossFit, I recently signed up for CrossFit Full Strength‘s all-women six week challenge. CrossFit Full Strength is one of the oldest affiliates in Phoenix and it recently expanded into a new space. Everyone I’ve met is friendly, approachable and supportive. And the coaches are killer; they have a combined 30+ certs. Exactly what you should expect when joining a CrossFit affiliate!

The six week challenge is a collection of women at ALL fitness levels and includes an information-packed paleo challenge. Four time Regional competitor and owner of CrossFit Full Strength Gayle Shalloo-Davenport understands that many women don’t love working out with men – especially in such a perceived competitive environment. She’s found the groups provide the perfect foundation for CrossFit. The box also offers all-men challenges, too.

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CrossFit Full Strength

First Week of WODs:

Baseline – 500m row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups (I used the green band): 7:08

Second WOD – 10 to 1 deadlifts (85#) + pike burpees: 7:29

Third WOD – 3 rounds 250m row, 10 thrusters (55#), 2 min. rest in between rounds: 12:45

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On another note, I have a number of athlete profiles in the pipeline. Stay tuned! Thanks again for your continued following and sharing.

Athlete Profile: Allie Lauritson

Allie is CrossFit 1080’s designated photographer, so she’s rarely in front of the camera. Isn’t she darling!?

Sweet Allie Lauritson reached out to me in June, eager and excited with her first pregnancy. She welcomed her handsome baby in January and is grateful to her CrossFit routine – her midwives reaffirmed that her mobility and strength helped her labor.

This St. Paul, Minn., native is another “recovering runner” and CrossFits with her husband at CrossFit 1080. Allie is exactly why I love doing these profiles. She’s excited to be a new mom and her enthusiasm to continue to keep herself strong and healthy is contagious – even in writing. Here’s her story:

What does your spouse/partner think of you CrossFitting during pregnancy? He loves that we’re able to continue working out together. However, we’re both doing a lot of research on safe ways to continue CrossFitting. He’s pretty protective of me and this little baby, but we both understand that strong women have the best chance at healthy pregnancies, births, and babies. Bring on that Metcon!

How did you find CrossFitandpregnant.com? My CrossFit coach and co-owner of our gym, Emily Hendricks, just delivered her first baby in May. She can’t stop talking about CrossFitandpregnant.com and what a great resource it is! She worked out with us (in moderation) until delivery.

Why I started CrossFit: I considered myself a seasoned runner but not “hard core” enough to join a CrossFit gym. After all, I was working out every day and in decent shape. What could I possibly gain from CrossFit? Now, after being a member at 1080 for almost a year, I could make a list of 100 things I am gaining.

I realized my fitness pre-CrossFit was very one dimensional with weaknesses I didn’t even know I had (apparently there is something called an upper body? Who knew?). There is so much more my body can do than hit the pavement, and 1080 ignited the passion once again for FUN workouts. Instead of running by myself with only my iTunes library to keep me trucking along, I now have supportive coaches and a team of athletes with similar goals that challenge and push me to be better. Every Day.

In all honesty, I felt very intimidated joining the Components Program (for beginners) at CrossFit 1080. I assumed every CrossFit athlete would be doing bicep curls…while doing squats…while doing cartwheels. I couldn’t have been more off base. There are athletes from all levels of fitness as well as age and even some with agility issues. CrossFit is for everyone that wants to be healthier. It’s as simple as that.

Other exercise practices: I continue to run on occasion, but since our gym incorporates running into its summer warm ups and Metcons, I usually kill two birds with one stone. BUT sometimes the weather is just too nice to skip out on a long run around the lakes of Minnesota.

My goal in CrossFitting while pregnant is: Show up. Show up. Show up. Even when I’m not feeling the best, being around likeminded athletes and working on mobility is better than staying home on the couch! Fortunately, I haven’t had much morning sickness, so I’ve been able to participate like usual. I’d also like to learn as much as possible to be a resource to other new moms interested in continuing exercise into their pregnancies.

What exercise advice did your doctor provide you? Did you follow it?: Not to lift over 20 pounds. What a joke.

CrossFit and pregnant, where do you find support? My gym (as well as probably any CF gym) is full of the most supportive friends. Early on in my pregnancy they were all too observant! Ha! They kept pushing me to lift more and go harder without knowing I was trying to take it a bit easier. I love that about them! Now that they know they’re just there for encouragement in any way they can be. It’s like a little family.

CrossFit and pregnant, where do you find inspiration? I love watching pregnant women in testimonial videos on YouTube. Those get me all riled up! And obviously the athlete profiles on CrossFitandpgregnant.com are beyond inspirational.

Since doing CrossFit while pregnant, I’ve learned: To listen to my body!! When I got that piece of advice from my coach, everything else fell into place. Feeling great? Lift! Something doesn’t feel right? Modify or rest. No one can communicate that with you except yourself.

Biggest CrossFit and pregnant challenge I’ve faced: To find the fine line of working but not too hard. To feel awesome and confident modifying movements and not feeling like I’m half-a**ing the workouts. I’m super competitive and not pushing my body has been the most challenging thing so far.

Do you follow a particular eating lifestyle? I identify the most with Paleo, but many of my meals are

Whole30 approved. Things have changed a bit with my first trimester (I HATE sweet potatoes, chicken, peppers, and hot veggies now for some reason) which has been a bit frustrating for my nutrition goals. For now, I’m okay eating a frozen pizza if that’s the only thing I can stand to swallow. However, I still try to stay as gluten and dairy free as possible.

Best CrossFit and pregnant tip or secret you’ve discovered: This is a time to maintain my fitness, not excel. I won’t be going for any new PRs, and I’ll be maxing at about 80%, but that’s OK! The goal is to keep moving and stay healthy. My competitive nature surfaces only during board games now.

What have you found most valuable about CrossFit while pregnant?: I don’t have to change my interests or identity when becoming pregnant. Life doesn’t need to come to a halt! I can continue doing what I love and what feels great without putting everything on hold simply because I’m carrying a child. People need to lighten up a bit!

Modifications you’d like to share with others: Besides turning down my intensity and lifting 20% less, I haven’t had to modify yet.

Lessons learned: Trust your coaches. The cost of a box is so much more than a gym membership. You are actually paying to be a part of a team with a real coach and real athletes that all genuinely CARE about this stuff. The coaches modify the workout for those who can’t do the intense version (that’s me now!), without making us feel like we’re doing a “lesser” workout.

Favorite quote: Be stronger than your excuses – CrossFit 1080 motto

Favorite hero/girl WOD: I really liked Murph. If not Murph then Kelly!

Three words that describe me: Quirky, Stubborn, and Always ready to celebrate

When I’m not in the box, you can find me: Playing board games, snacking at any local Farmers Market, swimming, and crushing piñatas. (I’m half Mexican and my family destroys at LOT of Piñatas.)

Allie’s handsome CrossFit babe!

Caught Up

Confession: I have been caught up in summer fun. We spent all of May celebrating FG’s first birthday. She is as strong, smart and adventurous as I could have ever hoped.

HARD TO BELIEVE THIS WAS MORE THAN A YEAR AGO ***EXCLUSIVE*** PHOENIX, ARIZONA – APRIL 26: Meghan Leatherman, 33, is nine months pregnant and dilated to 1cm seen lifting a heavy weight at her home town gym on April 26, 2014 in Phoenix, Arizona. The 33-year-old even lifted weights on the day she went into labor and broke records in the final days of pregnancy. PHOTOGRAPH BY Dave Cruz / Barcroft Media

Sweet girl is ONE!
Photo cred: RoundLens Photography

We have also enjoyed many visitors and taken multiple trips to the beach. In true summer fashion, the days have been lazy, playful and full of dirt/sand/salt water. As a result, I’ve sorely neglected my writing. Apologies.

Beach baby

It’s such an honor to know that despite my extended absence, this site is still getting some love and attention. My dream was to create a space for sharing and support and you, loyal visitors, have exceeded my expectations! THANK YOU SO MUCH for reading. Your support and interest are exactly why I started this site.

To those of you who have submitted profiles, I will be in touch soon. Thank you for your patience!

Athlete Profile: Alessandra Wall

When I began my CrossFit journey three years ago in San Diego, there were two woman who stood out to me. Not only are they incredibly strong and agile, but they are also moms. Knowing I wanted to stand in their oly shoes someday, I watched them closely to see how they balanced fitness and family.

Today, I am excited to feature one of those women – Dr. Alessandra Wall, owner of Life in Focus Coaching. A wife of a successful anesthesiologist and co-owner of CrossFit Elysium, mother of two wildly energetic boys, small business owner, champion of Empower Charter School, CrossFitter, gardener, friend … yes, like most of us, Alessandra wears many hats. Yet, in the insanity of it all, Alessandra finds balance. It’s what she preaches and provides her clients. I know because I benefitted from her coaching after I delivered FG.

Chang Family
credit: Lot116 photography

Alessandra finds balance in her CrossFit pursuits by managing what she eats, how much she sleeps and the time she devotes in the box. She acknowledges the recipe is more than just what happens during a WOD. It’s ultimately everything else.

While Alessandra isn’t currently CrossFitting pregnant, she is one of those women who paved the way for me to feel confident and comfortable maintaining my regime when I got pregnant. Here’s her story:

Muscle Up during a competition
Credit: Karen Gallagher

A seasoned CrossFitter, Alessandra began her journey more than six years ago when a personal trainer friend invited her to participate in a Saturday community WOD conducted by a box he recently collaborated with in a neighborhood park. Alessandra was impressed with the group setting and found that it pushed her to work harder. Her competitive and enthusiastic spirit convinced her husband, Leon Chang, to join her.

Leon & Alessandra
Credit: CrossFit Elysium

Fast forward to 2010. Leon partnered with highly respected trainer Paul Estrada to open CrossFit Elysium. This opening happened a year after Alessandra and Leon welcomed their first son.

During her first pregnancy courtesy of Alessandra Wall

During her first pregnancy
Courtesy: Alessandra Wall

“During my first pregnancy I didn’t CrossFit at all,” Alessandra reflected. “I had been CrossFitting for three to four months at the time and was just too worried about the impact on my growing child. Forty pounds later, I realized avoiding CrossFit was a huge mistake.”

Starting them young in the Chang/Wall family
Credit: CrossFit Elysium

A mistake Alessandra didn’t make twice.

Pregnancy two
Courtesy: Alessandra Wall

Three years later, she was pregnant with their second son. “I was better versed in CrossFit, but I also had a better understanding of my body and what it was capable of,” said Alessandra. “My plan was to move along, to keep on working out hard until my body let me know I needed to slow down.”

Early in the pregnancy, she was told her son’s umbilical cord only had one artery. An umbilical cord normally has two arteries that remove waste from the uterus and a vein that brings in clean blood. “With only one artery, I had to do stress tests twice a week and my son was just not thriving in the womb,” Alessandra said. “Uncertain of how best to approach this, I chose to keep moving, and working out, but replaced heavy and dynamic workouts with light explosive weight lifting and reduced the intensity of my metcons.”

This was effective for Alessandra and her son. They welcomed their full-spirited boy in an uneventful delivery in August 2011.

Alessandra and Stacie with their first borns. Courtesy: Stacie Beal

Alessandra and Stacie with their first born.
Courtesy: Stacie Beal

Alessandra credits the community at CrossFit Elysium for remaining active during her pregnancy, but admits she and Coach Stacie Beal were the gym’s guinea pigs. Now Elysium has coached a number of women through successful pregnancies. “Since 2011, we have had a lot of members CrossFit while pregnant,” Alessandra said. “Our advice is always the same: CrossFitting while pregnant is safe, but it is also your body, no one can tell you what you can and can’t do. You have to listen to your body, your gut and your brain on this one.”

Born in Iran and raised in France, Alessandra wholeheartedly believes that advice. Her worldly perspective provided her the reality that women around the world continue strenuous activity during pregnancies. “In the States, we treat pregnant women (and honestly most people) as though they are fragile and frail,” she reflects. “There are women all over the world who carry heavy loads, move long distances and put their bodies under strain and have happy, healthy pregnancies. The human body is designed to work hard and survive; CrossFitting in a safe environment is nothing in comparison!”

Comparing her two pregnancies. Alessandra had very different experiences. The differences led her to two truths she found during and after recovering from her second pregnancy:

It’s not about what is right, but what is right for you. Expert advice, whether it be with diet, exercise or life means NOTHING if you don’t adjust it to your own needs, values and lifestyle.
As humans, we continue to evolve and develop even into adulthood. Big changes, like motherhood, can precipitate huge shifts in our needs and values. It can be tough to negotiate those shifts, and the transition in roles that come with motherhood.

Experiencing her own shifts led Alessandra to create her business, Life in Focus Coaching. Today, Alessandra works with woman [and men] inside and outside the box as a lifestyle and nutrition coach.

And, speaking from experience, she’s damn good at helping people emerge directed and confident from those life shifts.

A Pro’s Perspective

Hello friend. I’ve missed you.

Eight and a half months post natal and I am within 10# of my original weight. Ten pounds won’t be easy, but I can now see the light at the end of the tunnel. As I’ve shared, it’s been a struggle – most likely because my number one priority is the sweet baby I love fiercely.

CrossFit Baby

The weather is at the height of perfection in Phoenix. I’ve been taking advantage of being outdoors – long walks with my babies and a run squeezed in when I can muster motivation. I CrossFit once or twice a week and do a lot of conditioning (burpees, sit ups, supermans, push ups, leg lifts, etc.) at home while playing with the babe.

Best running buddy ever!

Knowing my struggle to accept the new me and also knowing how extremely hard I am on myself, my sweet husband shared a blog post from CrossFit Elite Athlete Elizabeth Akinwale. Titled “All Due Respect,” Akinwale shares her thoughts on getting her own body back post babies. My favorite line:

“Priorities will change and that’s ok because you know what? If you put your fitness on the back burner, it will come back! You have an entire lifetime to continue to pursue the fittest version of yourself, but your babies are only little for a short time.”

Photo credit: elizabethakinwale.com

How so very true. Thanks, Elizabeth, for the fantastic reminder.

Now, off to snuggle my sweet baby.

xoxo

Six Months

Six months of motherhood. I blinked and we’re already at the half-year point. I have no idea how that happened. In honor of those six months, I would like to expose some of my truths:

I was slovenly all summer. It’s no secret: I’m not a desert heat kinda gal. I hibernate like it’s nobody’s business. So the extra 20 (yes, 20!) pounds have stuck around at six months. All those statements about nursing and losing the weight? Lies. Pre-pregnancy clothes have yet to fit (can I get an AMEN for yoga pants?). I’m awkwardly wide. Spanx don’t do shit. This is probably my greatest struggle with pregnancy and motherhood. I miss my wardrobe and the body I worked so hard for prior to baby.

Monkey Swings at Back Alley CrossFit

CrossFit definitely helps, but I have been at a weight-loss plateau for quite some time. Have I CrossFitted five days a week? No. But it’s more than just working out. Recently, I started keeping a food journal. The minute I put what I consumed on paper, I shredded some inches and pounds (no lie). Through my week of food journaling, Coach Melissa helped me realize my sugar addiction and is currently helping me get my blood sugar back in check. Melissa has me eating so much, which seems counter-intuitive, but I am also not crashing or experiencing extreme starvation post-nursing. Huge wins – mentally, emotionally, and physically!

iPhones let you take selfies!

My iPhone and social media saved me from the long stretches of boredom and isolation and kept me engaged during the early days of hours-upon-hours of nursing. Sometimes I feel guilty about this (Should I be talking, singing, praying to her? How can I be more present? Will she be addicted to technology at a young age from seeing me like this?). But to my fellow online mommas, thank you for being there; for responding at crazy hours. It’s nice knowing there’s a village out there googling the same crazy questions, posting hilarious parenthood articles, and sharing pics of the cutie-patooties.

Courtesy of ecardforum

And when I wasn’t scrolling through my phone, TV was my best friend. I watched every season of Lost. I started Pretty Little Liars (terrible, but addicting). Chad and I watched The Office and Friday Night Lights (this was the second time we’ve watched every episode). People, that’s four series consumed from May to August. My word, that’s a lot of TV! But in the dead of summer (aka 116 degrees), there’s not much else to do with a newborn, but hole away in the air conditioning.

For the first five months, Florie refused to sleep during the day. Until we bought a swing for nap time. Yes, judge away; my child naps in the swing. But there are days (like today) where she fights a nap, even in the swing, (and wins). She just doesn’t want to miss anything. My Type-A personality struggles with the reality that I get little accomplished everyday. It’s one I’m overcoming as she becomes more independent, but those early days were hard! And I thank God everyday that she has slept through the night from a very young age.

The pendulum of emotions and weird things your body does postpartum sucks. There’s no better word. I’m tired of the hair loss, the irritability, the feelings of starvation that follow long periods of nursing (see point above; no wonder I can’t lose the extra 20 pounds), the brain fog…

Then there’s the challenge of balancing my professional self with my new role as a momma. This isn’t easy for me. My friend, and subsequently my life coach, Dr. Alessandra Wall, of Life in Focus, has helped me in this time of re-definition. We’re working on a variety of things, but, most importantly, she’s definitely my voice of reason when I’m battling the “how do I do it?” questions.

My friend Margie’s very honest blog about her first year as a mom has been a point of salvation. She suffered a rough first year with her first-born and was brave enough to share her truths with the world. I applaud her for bucking the norm and for making me feel OK with some of my own challenges. And let me tell you, she’s on baby #2, kicking ass and taking names, all while running her own business. Major props!

I wouldn’t change any of this if it meant I didn’t have my sweet, strong, fierce Little Miss. Life with her is so much brighter and better. I’m fascinated by her daily developments – what’s instinctive and what she’s picking up from us. I’ve loved getting us involved in all the fun (FREE!) activities around town. I’ve appreciated the opportunity to deepen some friendships with other (new) mommas. And I’m so thankful for my supportive, patient husband, who has risen to his fatherhood duties without hesitation. For that, I’m truly thankful and lucky.

What are your truths? Where did you turn on bad days? Any wise sages have advice for new moms?

Barbells for Boobs a Success

Courtesy of Barbells For Boobs

The Barbells for Boobs event was a huge success. I surpassed my fundraising goal; thanks to my many friends and family for helping me make a difference.

And I was 10 seconds shy of completing my “Grace” goal. I took 4:10 instead of under 4 min. Still really pleased since it’s been quite awhile since I’ve thrown that much weight around consecutively 30 times. When I was struggling to get that weight overhead and I had jiggly arms, I thought of the brave battle my Aunt committed to and won. Definitely easier to push through that way!

I had the best cheerleading section, too.

My cheerleaders

What inspires you to push harder?

Postpartum Weeks 10 and 11

As I mentioned in my previous post, my number one goal is to preserve my ability to make milk. However, I am equally eager to shed some of these added pounds in the next few months. This balance is a huge mental challenge, especially because I don’t like what I see in the mirror. I read a blog post by Blonde Ponytail on “Body after Baby,” which provides great tips, number five being the most important for me: BE PATIENT.

In the spirit of CrossFit’s constantly varied mentality, I have been working out slowly and strategically OUTSIDE the box. Yoga. Barre. Running. At home weight training. Easing my body back into it before I hit the big weights. Week 10 I managed some running and yoga. This week, I worked in a Barre class and managed to do something Saturday, Sunday, Tuesday, Wednesday and Thursday. Not too shabby. Here’s hoping I can keep up the momentum and work in some higher intensity.

In the meantime, I’ve received some great questions from readers about my experiences while pregnant.

Did you increase [weight] during your pregnancy? My doctor said to stop lifting at seven months. I see you did not do that. I am no where near the weight you lift but did you decrease your weight the last few months? Yes, but I understand I’m an anomaly. My coach and I worked closely together to monitor this. But my body craved and thrived with bigger weights. I hit a number of PRs on a number of Olympic lift in my third trimester. As always, work closely with your doctor and coach before attempting this and LISTEN to your body.

After having your baby have you lifted weights? While traveling recently, I visited two boxes and did some Olympic lifts, but I haven’t been to my home box yet. I have done some free weights at home. I’m trying to balance a lot and I hurt myself around weeks 5/6 postpartum with a kettlebell workout, so I’m hypersensitive because of that.

I want to try to keep my core as strong as possible so it isn’t as rough getting my mid-line back in shape after the baby. I do a lot of planks, but do you have any other suggestions? During my pregnancy, my core modification was v-sits on the box. It was amazing for my mid-line post-baby and something I plan to do daily next baby. Planks are also great, especially if you can vary with side planks and leg or arm raises.

What things did you stay away from in the second and third trimesters? Again, do what makes you feel good and work with your coaches to determine modifications. What worked for me, might not work for you. With that said, here are the modifications I used:

Once I started to put on weight, I couldn’t do pull-ups (that isn’t a strength of mine and something I was working on prior to my pregnancy). I subbed with ring rows.
I avoided inversions, but I know previously featured athletes Sara and Katie had no problems with handstand walks and push-ups. Coach & I subbed in something else entirely for me here.
Sit-ups became v-sits on the box (though I did sit-ups longer than some of the other athletes thought I should have. I probably could have gone longer, but I let them get in my head.
Push-ups became problematic third trimester because of my protruding belly, so I worked on push-ups on the wall.
I slam my body during burpees; in the first and second trimester, I subbed with push-ups and jumping jacks; third trimester it was wall push-ups and air squats.
Box jumps became step ups.
I didn’t do any bench press and in the second trimester stopped snatching. Usually, I just did another lift. I did a lot of shoulder work my entire pregnancy, which was to my advantage because it’s a weakness of mine.
Running was uncomfortable in the third trimester so I walked or rowed.
I stopped yoga at week 35 or 36 because the positions got too uncomfortable.

Any lessons learned? I wish I would have eaten cleaner/more paleo so I wouldn’t have gained as much weight. Ironic I know because I was poo-pooing the doctors for scolding me. Live and learn. But the reality is that losing these extra pounds is a tricky physical and mental challenge for me because I’m up against a low milk supply + a strong desire to nurse for 12 months.

I also wish I had known my heart rate prior to becoming pregnant. Any readers out there who are trying to get pregnant: I highly recommend investing in a heart rate monitor now and learn what your body is capable of before you get pregnant. That way you can better modify and understand your limits.

All-in-all, I was blessed with an easy pregnancy, delivery, and first two and a half months. I appreciate my support system and all my readers.

And nothing like getting major inspiration watching the CrossFit Games, which are live on ESPN 3 this weekend. Be sure to tune in and watch some of the best. Wish we were there again this year! Such an awesome weekend, celebrating the sport we love.

Any words of wisdom or modifications to add?

Nine weeks Postpartum

What an awesome journey! We are loving parenthood with all the joys and challenges it brings, and we’ve had many of both. The joys are pretty obvious – nothing can compete with the love in our hearts, especially with all the smiles and coos she shares with us.

The greatest challenge has been milk production. Since we weren’t sure I would even be able to nurse, we’re obviously thrilled that I can. However, it took quite awhile (six weeks) for my milk to truly come in and it took some time to figure out how much I was producing. With the help of an excellent lactation consultant and support of many momma friends, I have found the right balance of supplements needed to boost my supply (the best of the best being Fenugreek). And little miss is gaining the proper weight (but that took many weeks!).

As a result, I haven’t been back to CrossFit as quickly as I wanted because I haven’t wanted to hurt my supply. For the early weeks, I was also nursing around the clock, so I was too depleted to even try to get in the box. Now add in the 115 degrees and, well, it’s honestly a challenge to motivate.

In the early weeks, I did do a few at home WODs, one of which left me injured, delaying my return. It seems as though my joints are more sensitive and I’m more likely to pull a muscle now that little miss isn’t around to hold me together. It’s what my doctor warned me of during my pregnancy, but since it never happened, I never thought it would happen postpartum. A week of ice, heat, Advil, and a trip to the chiropractor and I was healed. But it left me nervous to do too much.

We also spent three weeks in the Midwest and Colorado. That time afforded me cooler temps to walk, run and squeeze in some WODs between visits with family and friends. I visited CrossFit Fond du Lac with my cousin, Maggie, for a great workout. Definitely check out this box in you’re in the area. Nick is a great coach and was extremely sensitive to my injury and postpartum status.

CrossFit FDL WOD

Post-WOD with Maggie

I was also able to fit in some lifting at CrossFit Beat, the newest box in South Boulder, Colo. Awesome garage set-up and fun atmosphere at the foot of the Flat Irons. Our friend Adam is a great guy and coach. Strongly recommend hitting it up when in Boulder.

Lifting at CrossFit Beat

Field bounding for Frankie in Boulder

Now that we’re home, and I am feeling more confident in my ability to nurse, I’ll be getting back to Back Alley and hopefully some yoga. Can’t wait for the cooler temps to walk and run, too!

Any postpartum tips or motivation you have to share?

Athlete Profile: Katie Rounds

Katie Rounds and I met at Back Alley CrossFit in Phoenix, Ariz. She’s a smart, successful woman with two beautiful girls and an equally successful husband, Cody. They are expecting baby number three and unlike the first two, the gender is a surprise for this little one.

Katie started CrossFitting in March of 2012, at the persistence of Cody and one of her best friends, Katy. Katy and Cody were working out in Katy’s back alley garage. Subsequently, Katy and Cody now own Back Alley CrossFit with two other partners. A bit serendipitous, wouldn’t you say?

Katie and her family

Katie is due in June and has consistently CrossFitted during her third pregnancy. Here are her thoughts on the experience:

Why I started CrossFit: While I have always loved working out and have been a member at a gym since I was old enough to join, CrossFit wasn’t an easy sell for me at first. I was very hesitant about the financial commitment, childcare options and convenience of locations and class schedules. My husband, Cody, and friend, Katy, convinced me to work out with them in Katy’s back alley garage to see what it was all about and I obliged (it was really a stall tactic from agreeing to join a CrossFit gym). My “big box” gym membership was cancelled that same month and I can’t imagine my life without CrossFit in it now.

Kettlebell swings – prebump

Other exercise practices: I grew up through school always participating in athletics (volleyball, swim, track and cheer). I also enjoy hiking during the cool Arizona months, but with two kiddos always in tow, CrossFit has been my primary source of exercise for the last two years.

My goal in CrossFitting while pregnant is: To maintain my pre-pregnancy workout level (with modifications of course….superman core work on the ground just isn’t an option with a belly!). With this being my third pregnancy, I understand how important it is for my body to sustain a strong core to help minimize the third trimester back pain always accompanies my pregnancies. With each of my prior pregnancies, I have gained more than 50 pounds, and this pregnancy is on track to be the same. Being a naturally smaller person in height and weight, this additional pressure on my back and hips has been intense; maintaining that strong core has been my only way to overcome this.

Overhead squats

What exercise advice did your doctor provide you? Did you follow it? My doctor is very supportive, as this was an exercise practice that I had been doing pre-pregnancy. There was no “limit” set on my heart rate, but was instead told to listen to my body and respond accordingly.

CrossFit and pregnant, where do you find support? The community of the Back Alley CrossFit has been supportive and encouraging. Having several others in our gym that are pregnant and CrossFitting at the same time also helps for modification advice for certain workouts.

Don’t drink the water at Back Alley CrossFit!

Since doing CrossFit while pregnant, I’ve learned: I’ve learned that many people who aren’t familiar with CrossFit can be quick to pass judgment that being pregnant and doing CrossFit “isn’t safe” or is “too intense.” Standing in my shoes and knowing what my limits were pre-pregnancy and what my limits are currently, I know that what I am doing is an incredibly healthy thing for my body and my pregnancy.

Handstand push ups

Biggest CrossFit and pregnant challenge I’ve faced: I am a very competitive person so it has been hard to force myself to step back, let others pass me and not push as hard as I typically would. Lifting lighter and slowing down has also allowed me to work on correcting form in areas that I may have been sacrificing before. I am hoping that being pregnant is kind of like working out with a weighted vest…once it comes off, everything that felt hard before will be much easier and I can finally beat Katy at something!

Katie and Katy – pre bump

Do you follow a particular eating lifestyle? We have followed a partial paleo lifestyle through most of our years doing CrossFit. Throughout this pregnancy, we have done less paleo with the introduction more dairy and grains (and coffee almond Haagen dazs ice cream bars!). The kids certainly enjoy this change. Overall, even when we aren’t following a paleo lifestyle, we are still eating healthy and balanced meals.

Best CrossFit and pregnant tip or secret you’ve discovered: Sit ups are still possible! I was doing regular CrossFit sit-ups until about six months pregnant, but when the belly started to get too much in the way, I used bands on the pull-up rig to hold onto and allow assistance up.

What have you found most valuable about CrossFit while pregnant? Besides the satisfaction and energy that comes after a CrossFit workout while pregnant, I know that my recovery post-baby will be so much easier and faster because of CrossFit.

Favorite quote: “There is more to life than increasing its speed.”

Favorite girl WOD: Cindy (20 min AMRAP- 5 pull-ups, 10 push-ups, 15 squats). I like small batches of things that I can do over and over again.

Three words that describe me: Multi-tasker (but really good at delegating; ask my husband!), determined, organized

When I’m not in the box, you can find me: Working full-time as senior development manager for a local real estate company, moonlighting as a wedding and lifestyle photographer for my photography company (Round Lens Photography), chauffeuring my two daughters around town to school, gymnastics, dance, t-ball, swim…you name it, we do it! Free time is a rare thing in the Rounds’ house but when we have it, I enjoy playing in the yard with the kids, taking naps all afternoon, catching up on good Netflix shows and extended shopping trips to Target without the kids!

Doesn’t she look amazing?

	Stacie on Chuckwalla’s CrossFit Mo…
	crossfitpregs on Chuckwalla’s CrossFit Mo…
	Heather B Dennen on Chuckwalla’s CrossFit Mo…
	22 Kill Challenge… on Athlete Profile (update): Lesl…
	22 Kill Challenge… on Athlete Profile: Colleen …

CrossFit & Pregnant

Here's to the next nine months!

Tag Archives: CrossFit