Introducing the Newest Team Member

Nothing beats July 4th in the Midwest. Lake DeNeveu, 2014.

Our favorite place to celebrate Independence Day is in Wisconsin. The weather is perfect, the beer is cold, and the family and friends are in abundance. We’ve been spoiled spending many a July 4th at the lake where I grew up vacationing with family.

This year, we celebrated in the second best place ….

LABOR and DELIVERY!

Smiling between contractions

We joyfully welcomed bebe #2 in the early morning hours of July 3. A little firecracker from conception … it’s just fitting his arrival landed the celebratory weekend! Hard to believe he’s already a month old and we can’t imagine life without him. Meet Micah James:

Big sis | already so much in love

Happy One Month!

Micah was late and his delivery was fairly quick, just like his big sister. My labor started in the afternoon with contractions that quickly progressed. We were admitted into the hospital at 10:30 p.m. and that epidural couldn’t come fast enough!

Special shout-out to our OBGYN team. Not only did the same doctor deliver both our babies (unheard of in our practice), but, once he was multiple days late, they also worked with us to make sure we had a holiday-weekend delivery, which is exactly what we wanted.

We love Dr. Mayer!

I did manage a CrossFit workout on Saturday, July 2 at Chuckwalla CrossFit. It was a good one with lots of jumping, running, and lifting. I think Coach John’s programming did the trick – THANKS JOHN!

And, don’t hate me for saying this, but my recovery has been simple. I’ve been up and about … doing my mom/consultant thing. And last week, I started some at-home conditioning; nothing crazy, even simple push-ups are making me sore.

We’re so thankful to the CrossFit communities of CrossFit Full Strength and Chuckwalla CrossFit in Phoenix. While I was nowhere near as dedicated or setting PRs like I did the first go-around, it felt amazing to lift some weights when I could.

Coach Luz coaching me through one of the CrossFit Open WODs at Full Strength. March, 2016.

As I’ve recently written, working out at Full Strength with Coach Luz, a two-time Olympic contender, has been inspiring and educating. I’ve been able to focus on improving the mechanics of my lifts – especially the snatch (which I was never comfortable with prior to pregnancies!) – instead of focusing on setting PRs. While setting PRs can give you a natural high, there’s also so much to be said for working through the details of complicated lifts and the feeling of success that comes with nailing it.

Coach John Hazdovac is the best … even if his WOD didn’t get my water to break during the WOD! ha!

This girl loves to test herself.

Different Day. More rings!

The few Saturdays before our delivery, we spent at Chuckwalla as a family. Chad and I worked out and FG played in the supervised kiddo area. It was awesome to do that together. We’re so appreciative to the Hazdovac family for making it work for us!!!

So, not our typical July 4th and subsequent weeks, but full of fireworks all the same. Welcome to the team, Micah. We love you so much already!

xoxo,

Team Leatherman

Both babies at one month.

Athlete Profile | Jenni Stockwell Woelke

So, this profile is super special for me to write. Within the last year, I learned one of my high school friends was also CrossFitting during her second pregnancy. Hard to believe, but I’ve known her for 20 years!! She’s been a rock star during her pregnancy and being consistent in the gym. I’m so proud of her!

Meet Jenni Stockwell Woelke.

Husband to fellow CrossFitter Steve Woelke.

Momma to Duncan (4), and the newest Woelke, the gorgeous Delaney, who entered this world June 22.

Member at CrossFit Barbell Battalion.

Tennessean. Ohio State Buckeyes fan. Nurse.

Jenni started CrossFit just after Duncan turned one and she and her husband have gone full-force, participating in competitions and making their health a priority with very busy schedules to balance. I’ve so enjoyed watching her CrossFit experience unfold, especially during her pregnancy and I love that she is willing to share her story.

Jenni’s story:

Steve & Jenni

What does your spouse/partner think of you CrossFitting during pregnancy? Steve and I CrossFit together, we competed right before conceived so he is very supportive of my goal to stay active all the way through. Of course he makes sure to remind me to be careful and modify movements and pace, he knows I can be stubborn.

Why I started CrossFit: To try a different style of fitness. We had been running and doing hot yoga, but wanted to do weight training without the expense of personal trainers. They started a ‘functional fitness’ with our Gold’s membership that was included and we loved it right away! That is how we came to train under Alex O’Bryan, our CFBB head coach, before he branched out and started his own affiliate.

Other exercise practices: Does keeping up with my four-year-old boy count? {YES!} I still run, but not as frequently or as much distance, and I love yoga.

Big lift!

My goal in CrossFitting while pregnant is: To attend classes three times per week, which with our schedules is a reasonable goal. After setting that initial goal, I added on to participate in The Open, scaled and modified, of course.

What exercise advice did your doctor provide you? Did you follow it? She said just listen to my body, I will know what to avoid by how I feel.

Bump buddies

CrossFit and pregnant, where do you find support? It is great to get feedback from the other members of our box and social media friends and family. I really don’t feel like what I am doing is that awesome since I feel slower and more sore than usual, but I am fulfilled to know I am making a healthy choice to be active while pregnant. When people tell me they are in awe of what I’m doing or inspired by it, I just tell them that is why I love CrossFit; everything can be scaled and modified to where you are at on that day with your body and abilities, just show up and do the work!

CrossFit and pregnant, where do you find inspiration? Other awesome CrossFit pregnant women like my friend Emily who is just two weeks ahead of me in her pregnancy, and gave birth to her little girl Cora a few weeks ago! And the women profiled on crossfitandpregnant.com! Anyone who takes the step to make a healthier lifestyle for themselves and goes outside their comfort zone, or attempts what others say is impossible or difficult.

Tire flips

Since doing CrossFit while pregnant, I’ve learned: To BREATHE along with reps and to pace myself. That just being there and moving is really and honestly OK. That my body is amazing! For a few magical weeks I could jump rope again so I did. I set a small PR on my deadlift. I completed a very modified Murph on Memorial Day at 37 weeks pregnant and enjoyed every minute of sharing in that HERO WOD with the members of my box.

Biggest CrossFit and pregnant challenge I’ve faced: Recently my husband and I both changed work schedules, I now work night shift as a nurse in critical care and trying to sleep, take care of our son, and make it to the gym can be exhausting. In terms of workouts the biggest challenge is stamina, and movements just making the modifications to not be on my back, not kip or pull too much on my belly, and getting around the bump with the barbell for lifting.

Do you follow a particular eating lifestyle? Try to be as clean in my eating as we can, but we are never 100% any particular diet in my house. Just focusing on nutritious and budget-conscious. Baby girl loves sweets and potatoes, so I indulge.

Best CrossFit and pregnant tip or secret you’ve discovered: We love Advocare products, and since I learned that I can have VO2 bars pre-workout that has really helped me from being breathless!

What have you found most valuable about CrossFit while pregnant: Even though I have gained weight in more areas than just my belly, I feel stronger and more aligned. With my first pregnancy I felt like I got swayback but this time I feel like my posture and range of motion is a little better.

Modifications you’d like to share with others: Box push-ups are still really challenging and give you full range of motion.

Lessons learned: Listen to your body, it is capable of more than you think!

If you could do it all again, you would: Still CrossFit!

Favorite quote: “Life is like riding a bicycle. To keep your balance, you must keep moving.” Albert Einstein

Favorite girl WOD: Grace

Three words that describe me: Determined, patient, happy

When I’m not in the box, you can find me: Running around town with my son or cooking for my family

Delivery and Post Partum. Where is Jenni now?

Delivery-day WOD

Sweet Delaney was born June 22. Jenni did well and has been enjoying time at home with both her kiddos.

Successful delivery!

“So far I haven’t done much CrossFit, just a few body movement workouts when I can, since I am adjusting to having both kiddos and Steve is working a new schedule. I am anxious to get cleared by my doc for weightlifting next week and for Duncan to go back to school so I have time to do it! I have some goals to get working on-body weight clean and unassisted pull-ups.”

Snuggling

You’ll get there, Jenni! Thanks for sharing your story.

The 2016 CrossFit Games | Quick Thoughts

CFGlogo

The CrossFit Games never fail to entertain or inspire. We spent all week and weekend glued to the AppleTV taking delight in the constantly changing leader board to see who would come out on top.

{@fikowski Instagram}

Loved all the rookie appearances, but was most impressed with Canadian, Brent Fikowski. He came out of nowhere!

Amen.

The Dottirs are amazing. What incredible role models for young women worldwide – not only with their athletic prowess, but also with their positive attitudes and work ethic. Congrats to Katrin, Sara, and Annie, most especially for always smiling!

CrossFit Mayhem Freedome {games.crossfit.com}

Delighted that CrossFit Mayhem and Rich Froning remain supreme.

Lucas Parker {@toqueluc on Twitter}

FG is now a super fan of Lucas Parker, just like her momma. How can you resist the beard?!

games.crossfit.com {pictured: Heber Canon, CrossFit Media}

Mad props to the CrossFit Media team. Man that crew can haul booty … almost as well as the ranked athletes. The Facebook Live footage gave such a cool “behind the scenes” feel.

games.crossfit.com {deadlift ladder}

A return to The Ranch was epic.

Even some of the commercials inspired … especially this one:

https://www.instagram.com/p/BIP7F-eh2–/

I’m with Brooke Ence, what are we supposed to look like?!

What were your Games takeaways? Share in comments!

Athlete Profile: Lindsay Demboski

Demboski Baby Announcement

Momma to Peyton (4) with little girl Sofia on the way (due in November), and wife to John, Lindsay Demboski has been CrossFitting for three and half years. Her favorite part of CrossFit has been involving Peyton in her workouts and the positive energy that surrounds the CrossFit community. It’s something they can do together and as a family. Being pregnant hasn’t stopped her; she finds the boost of energy after a WOD helps get her through the day and fends off typical pregnancy ailments.

She is another example of why continuing your health and exercise routine during pregnancy is important.

Lindsay’s story:

16 weeks along and lifting

What does your spouse/partner think of you CrossFitting during pregnancy? My husband, John, is a CrossFitter, too, and supports me 100%. He is a doctor and is a strong supporter of CrossFitting while pregnant.

How did you find crossfitandpregnant.com? I actually googled “CrossFit and pregnancy” looking for articles on the topic.

Why I started CrossFit: I started CrossFit because I was not fulfilled with my workouts at a traditional gym and triathlon training. I did not feel like I was getting stronger and felt like I needed a new challenge in life with regards to fitness. I’m a triathlete, but replaced my triathlon training with CrossFit and my times have gotten drastically better. CrossFit also gives me the energy to keep up with my son’s t-ball league; I’m the team’s coach!

My goal in CrossFitting while pregnant is: I’m trying to maintain my overall health and fitness for me and my baby. I want a smooth pregnancy and delivery; CrossFit has been the successful reason thus far.

What exercise advice did your doctor provide you? Did you follow it? My doctor encouraged me to continue to do what I was doing before and listen to my body. She has a handful of pregnant women she sees who maintained CrossFit while pregnant and had very healthy pregnancies and deliveries. She did advise me to watch my heart rate (with a monitor) and be able to keep a conversation during workouts. I was told that along the way there would be movements I would need to scale and have done so. I found a great poster at a box I dropped into one day that gave a list of movements to stop doing based on CrossFit level and trimester/weeks that has really helped.

Great resource!

CrossFit and pregnant, where do you find support? My husband John, my mom, and fellow CrossFitters at my box.

Since doing CrossFit while pregnant, I’ve learned: To listen to my body while not listening to the naysayers, who think I should stop.

Biggest CrossFit and pregnant challenge I’ve faced: The naysayers, which include CrossFitters. They tell me I should not be lifting heavy or working out as hard while pregnant. I can listen to my body and with my doctor’s support, I have learned everyone will have an opinion, but I have to follow my instincts and what is best for me and my baby. In terms of working out, the biggest challenge is keeping my heart rate in check. It goes up quickly and because I am competitive, I have to force myself to look at my monitor and stop when I get out of breath. Before being pregnant, I would push through the pain and exhaustion so it has been challenging to make myself slow down.

Do you follow a particular eating lifestyle? Our family is about 75% paleo. We definitely have our cheat meals, but try to make healthy choices majority of the time. We just love our pizza nights and ice cream. {And don’t we all!}

Best CrossFit and pregnant tip or secret you’ve discovered: I actually have more energy following WODs. On days I couldn’t keep my eyes open, I would workout and feel like I had a boost of energy when I needed it most. I am also strategically using this time to work on skills like perfecting my strict muscle ups and pistols.

What have you found most valuable about CrossFit while pregnant?: The health benefits during pregnancy. I have energy, haven’t been sick, feel very strong, and have gained a healthy amount of weight.

Modifications you’d like to share with others: Box jumps are the one thing that has bothered me early on, so I don’t do them. I substitute with step-ups instead. As my pregnancy progressed, I have eliminated various movements based on how far along I am (double unders, sit ups, HSPU, etc.). Otherwise, I have been able to do almost all workouts RX my first trimester and majority of my second.

Step ups in place of box jumps

Favorite quote: “One of the greatest moments in life is realizing that two weeks ago, your body couldn’t do what it just did.”

Favorite girl WOD: Grace (love me some clean and jerks!)

Three words that describe me: competitive, dedicated, social butterfly

When I’m not in the box, you can find me: Spending time with my husband and son. We love to do anything outdoors together. And I spend a lot of time taking and watching my son’s various sporting activities (tennis, swimming, karate, baseball).

Thanks for sharing your story, Lindsay!

Oh, hello there

Oh hi. Yes, this blog gets neglected from time-to-time. Chalk it up to life.

We’re melting

Since I last wrote, the temps have soared here in Phoenix. I’m talking Excessive Heat Warnings (i.e. 115+ temps and it’s 100 degrees or above before 10 a.m.), less than 10 minute burn rates, which makes you feel like you’re walking on the sun, and terrible air quality. We have been spending LOTS of time inside!

Nothing better than shorts, sweatshirts and a fire!

He’s happiest at the beach.

Finding sand crabs. The beach is in her blood.

Last week, we were in glorious San Diego enjoying June Gloom and all that comes with it … sweatshirts & shorts combos (my favorite), time at the beach, visiting family and friends, a trip to the zoo, boat cruise around the harbor to celebrate our three year wedding anniversary, and a drive to Fort Rosecrans to pay our respects to U.S. Navy Chief Petty Officer Charlie Keating (C4).

C4 at Fort Rosecrans. We’re thankful for his service and ultimate sacrifice.

I’m wondering now why I returned to the Valley … oh yes, work!

FG & AuntRaRa at the Gardens

Team Leatherman & Sarah post-MURPH at Chuckwalla CrossFit in Central Phoenix.

Prior to that, my friend Sarah, lovingly deemed AuntRARA from FG, visited us. Pedicures, pool time, a trip to the Phoenix Desert Botanical Gardens (at dusk), and MURPH at Chuckwalla CrossFit occupied our time. It was Sarah’s first CrossFit WOD and she did amazing! I did some mods, but the run felt great – even pushing FG in the stroller!

My EDR partner, Margie Newman, of Intesa Communications

Some tasty treats!

Liberty Station

I was in San Diego in mid-May for the annual Eat.Drink.Read. “A Culinary Event for Literacy” hosted by the San Diego Council on Literacy. It’s probably one of my favorite client events and this year, I happened upon this California Regional superstars:

Garret Fisher, Lauren Fisher, Rasmus Anderson

Been an exciting few weeks! Stay cool and active!

***

I have some athlete profiles in the queue. Stay tuned to read about some awesome #crossfitandpregnant mommas!

And Happy Father’s Day to our #1 fella … Couldn’t do this crazy adventure without our team captain!

CrossFit and Pregnant Headlines

Lots of #crossfitandpregnant news circulating. Love the continued coverage this topic gets. I believe the more attention {positive and negative}, the more women will feel confident to continue their exercise while pregnant and eventually normalize it. Healthy mommas = healthy babies!

Some of the recent news:

From Fit Pregnancy: Male Trainer Tries CrossFit with Fake Bump

Guerrilla Fitness Coach tries working out with a bump.

“Falae was surprised by how much the bump changed his ability to power through the workout.” Pretty funny – of course the bump changes a woman’s ability to power through … and sometimes find equilibrium when lifting … and keep the bar close to your body … But kudos to Coach Falae for giving it a try!

From Fox News Insider: Fitness Instructor Gets Flak for Intense Workouts While Nine Months Pregnant

This CrossFit momma is looking pretty fabulous!

Despite having approval from her medical team, Coach Emily Breeze Ross Watson, from the CrossFit MidAtlantic Region, is getting criticized for her workouts late in her third trimester. Sounds familiar, doesn’t it?!

From Fox 13 News: This Utah Mom Did CrossFit Until the Day Before She Delivered Leveraging those crazy pregnancy hormones, CrossFitter Chrisi Hammer is setting some personal records. Again, sounds familiar, doesn’t it?!

From News Channel 3: Mom Still Does CrossFit While Pregnant Women in Virginia Beach continue to find support from their affiliate to CrossFit during pregnancy. {Support makes all the difference!}

So happy for these mommas to continue to make strides in their fitness and pregnancies. Cheers to healthy and {hopefully} easy deliveries because of their dedication.

***

My WODs:

Mother’s Day Hike with the family. 2.5 miles in some pretty high temps. Despite the heat, everyone had a ball!

Team Leatherman loves to hike!

Lots of at home workouts and walking.

Back Squat – 143#

Thursday at CrossFit Full Strength // Feels great to be getting back into my normal strength range!

Back squat: 143# x1 … not a PR, but getting back into that range – finally!
Romanian Deadlift: 143# x4
Push Press: 93# x5 My PR is 110# x3, so not too far off.

#hopeforhollis

The hubs doing work

Saturday was a Valley-wide WOD #hopeforHollis. Hollis is a young boy here in Phoenix, who is battling a rare brain cancer. A WOD was established and all proceeds went to benefit the family. Chad’s been WODing at Chuckwalla CrossFit, so we went there Saturday morning.

So inspiring to see athletes sweating really hard to honor and help such a young kiddo. It’s truly what CrossFit does best! If you want to support the family, there’s a GoFundMe account established.

Great turnout at Chuckwalla!

Five Weeks Off …

Five weeks off from CrossFit is five weeks too long. Finally made it back to CrossFit Full Strength this week {despite being told the ligaments in my foot needed at least 12 weeks}. I’m not running or jumping to reduce impact; it did feel really good to have a bar between my hands again.

CFFS added weightlifting classes to its early-morning line-up on Tuesdays and Thursdays with Coach Luz. As I’ve mentioned before, Coach Luz is a multi-attendee at the Olympics for weightlifting, so any opportunity to learn and train with her is only time well-spent.

Coach Luz – total bad a**

12938202_10154125284797427_6205853378000072338_n

She’s done a really good job of pushing my comfort with doing snatches. For whatever reason in my 3+ years of CrossFit, this lift was never really an emphasis {and one I flat out avoided when I was pregnant with FG}. Even after such a short time under Luz’s guidance, the lift hold and movements are becoming second nature. Now it’s time to start increasing my weight!

WODs:

Tuesday

Warm up: 400m row and tabata planks

Snatch: 55# – definitely could have added. Squat clean + split jerk: 85# again add more. Back squat: 105#.

Thursday

Thursday was a lot!

Snatch 65# x2
Hang power clean 90# X1 – was struggling to get my elbows up!
Front squat + back squat (1/2) 90#
Romanian Deadlift 90# (3×8)
Weighted planks 10#. 1.55 mile walk

Definitely sore today!

Featured on Mum In Real Life (MIRL)

While the foot / ligament tears have kept me out of the box and tied to low-impact at-home workouts, it’s also given me a chance to write my Top 10 list of healthy pregnancy/post-partum tips for a new Brit-based website, Mum in Real Life (MIRL).

http://www.m-irl.com/

Here are my tips:

10. Drink lots of water – even more than recommended – especially when you’re working out. Your body needs it. Your baby needs it. You need it. If you’re bored with water, add citrus, herbs, and cucumber – change it up to keep it interesting.

9. Use pregnancy as an opportunity to nourish your body, not an excuse to eat junk. While obviously the cravings need to be indulged, balance-balance-balance, especially in the second and third trimester. I love making a smoothie for breakfast or lunch and pack it full of veggies, fruit, yogurt and a “chaser” (flax seed, chia, hemp seeds, etc.).

8. Strengthen your legs; they’ll thank you on those late nights when you’re up walking the house trying to get your newborn to sleep. But really, squats, lunges, walking, rowing, jogging, dancing with your partner – keep your legs moving. It helps with circulation, reduces swelling, and just feels good.

7. Keep your core strong. While most women are advised to stop sit ups in the second trimester, you can transition to v-sits, planks, kettlebells workouts, or Pilates movements. You’ll thank yourself later for spending at least 10 minutes a day strengthening your core.

For the rest of my tips and more good info from MIRL, read full article: http://www.m-irl.com/fitness/meet-mum-broke-weight-lifting-record-last-day-pregnancy/

What would you add to my list?

Athlete Profile: Fi Davidson

Hailing from across the pond, in London, is CrossFitandPregnant momma Fi Davidson. Two years into her CrossFit career, she gave birth to a beautiful baby girl, Ella, this February after a grueling 40+ hours of labor (and two extra weeks of pregnancy!). Fi, like most of us who have headed down the #crossfitandpregnant path, credit CrossFit to getting her through – mentally, emotionally, and of course, physically.

Fi killing some kettlebell swings

“I wanted to keep fit throughout pregnancy as I believed that it would help me to be prepared for labour and help to keep the baby healthy,” Fi said. “I also didn’t want to give up one of my favourite hobbies for nine months and lose the gains that I had worked so hard to achieve.”

Fi is a member at CrossFit Tooting in London and maintained her dedication thanks to the many other mums. “All of the members and the coaches at CrossFit Tooting have been a huge support,” explained Fi. “They have a dedicated post-natal group who I have worked out with some of the time during pregnancy and they have offered amazing support to me.”

What an incredible service to its female members – way to go, CrossFit Tooting!

Squats!

Fi credits CrossFit for giving her the opportunity to maintain her identity while preparing for Ella’s arrival {something I can definitely relate to!}. “{CrossFit} also really helped me manage some of the psychological and emotional changes that happen during pregnancy,” Fi shares. “It also made me feel like I was actively keeping myself healthy and happy ahead of the arrival of my first child.”

That you were, Fi! So proud of your work, dedication, and we send you joyous blessings as you adjust to life with sweet Ella.

CrossFit Baby Ella. Isn’t she a peach?

16.2 + 16.3

That cough knocked me down for an entire week. Every time I tried to lay down at night, I’d end up coughing the ENTIRE night. After five days, that equated to total delirium of not sleeping + bruised ribs, I went to the doctor and got some heavy-duty cough syrup.

16.2a

Two days after getting some solid sleep, I tackled a scaled 16.2 to manage 174 reps. I squeaked out one last rep just as the clock was buzzing. Was pretty proud of myself considering I got to eight minutes and it was a total lung-burner.

My 16.2 cheerleaders

16.3

Last week, I was still nursing my bruised ribs. I did a few of the 21-Day Fix workouts at home and Friday, I completed 16.3-scaled. I never strategize before I do a WOD (though I should!); had I done some calculations before, I would have gone for seven rounds + reps. Instead, I took too many breaks and did six rounds + six reps, for a total score of 96.

Here’s hoping for more time at CrossFit Full Strength this next week!

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CrossFit & Pregnant

Here's to the next nine months!

Tag Archives: CrossFitting