Athlete Profile: Suzanne Khuninh

Spinning. Running. CrossFitting. Suzanne Khuninh from Sioux City, Iowa is expecting another sweet babe in June. She began CrossFit in 2014 to add some diversity to her routine and gain some muscle mass. Since joining CrossFit FS, she witnessed a number of #crossfitandpregnant success stories, which inspired her to continue her routine during this pregnancy.

Her friends within the box keep her motivated, even when she has to slow down and catch her breath. Here’s more from Suzanne:

What exercise advice did your doctor provide you? Did you follow it?: So far, I’ve been told it was OK to continue my regular workout routine. I have a high risk pregnancy, so I may have to cut down on my weights toward the end of my pregnancy. My doctor has advised me to watch how many reps I do with weights also.

Do you follow a particular eating lifestyle?: When I first started CrossFit, I followed a lean meat and veggies diet. I do have a cheat meal at least once a week. I do have Gestational Diabetes with this pregnancy and I had it with two of my other pregnancies. I have to watch my carbs and sugar intake so I am on a low-carb eating plan.

Best CrossFit and pregnant tip or secret you’ve discovered: The workouts are short, but at the same time, it’s enough to give me amazing energy.

What have you found most valuable about CrossFit while pregnant?: I love that the WODs are short. This is good for me right now since I don’t have as much energy, and can’t do long workouts. The WODs are usually less than 20 minutes, and I get a great workout.

Favorite quote: Strong is the new skinny!

Favorite girl WOD: Cindy

Three words that describe me: Strong, happy, and healthy

When I’m not in the box, you can find me: At home with my kids, who are 9, 6, and 3-years-old. I am also enrolled in school full-time, and also work a full-time job. So, you can say I stay pretty busy!

Athlete Profile: Julie Shepard

RedTail CrossFit in Prescott, Ariz., is home to Julie Shephard, another #crossfitandpregnant rock star. Sweet Julie delivered her second baby in October and I was remiss in writing this profile on her in a timely fashion!

View More: http://molliecostleyphotography.pass.us/babyboyshepherd

Momma to Charlotte and now, sweet Joseph, and wife to Steven, she has been CrossFitting at RedTail for three years. During that time, Julie has endured some difficult pregnancies and a knee surgery. Her CrossFit career started thanks to good old family peer pressure – and with the support of her husband – nothing better than family to get you to focus on health! Because of some of her struggles to get pregnant, Julie didn’t CrossFit during her pregnancy with Charlotte, but she and Steven are proud of her ability this go-around. So are we!

Julie’s story really is remarkable – and she’s quite open with her struggles. She is another shining example of why I continue this blog (even with a long writing hiatus!). Thank you loyal followers for continue to support me and all the #crossfitandpregnant mommas out there!

shepherd party of 4

Julie’s story:

What does your spouse/partner think of you CrossFitting during pregnancy? My husband, Steven, is a CrossFitter too and thinks it is awesome. He actually texted me out of nowhere while he was at work to tell me how proud of me he is for still going consistently and for doing so well. {What a guy!!}

How did you find crossfitandpregnant.com? I actually googled “CrossFit and pregnancy” because I had read an article on Facebook about a woman pregnant with twins. She posted a picture of her lifting a barbell weighing 65# and was getting TONS of criticism for it. I was thought, “what?? I just back squatted 115# that day!” So I was curious if there was any information out there for me. And also, at the time, my little guy had a growth spurt and I was really starting to feel ‘pregnant’.

Why I started CrossFit: I started CrossFit, well, mainly out of peer ‘family’ pressure. Both my sisters and one of my brothers had started when our first box opened in Prescott. I had just been running A LOT…five miles a day, five days a week. I was put off wanting to start because I had it in my mind that I just needed cardio.

I have an autoimmune disease, Hashimoto’s Thyroiditis, and suffer with hypothyroidism, which is why I had a hard time getting pregnant the first time. I ended up having my thyroid removed in 2007 because I had a nodule the size of a golf ball growing on it. Up until then, I had always been super thin and always physically minded. But once that darn thyroid was removed, weight gain came, along with other crappy symptoms. Losing weight and having hypothyroidism is like trying to breathe under water. So I ran. I ran a lot.

After recovering from a breast reduction in 2012, which was a medical necessity for my spine, I finally gave in to CrossFit…and fell in love. Shortly after starting CrossFit, I had a really bad accident climbing the military wall. My right knee snapped in half when I went to step up to the wall. I ended up with a torn meniscus, completely torn ACL and a partially torn MCL and a fractured femur. Needless to say, I was out of commission for a long while, June to November 2012. It was during that time that my husband and I began trying for a baby.

Flash forward to March of 2013, I got pregnant! I quit CrossFit because of fear for losing the baby. My mother and sister both struggled with infertility and I was just plain scared. After Charlotte was born in December 2013, I went back to CrossFit in March of 2014 and have not stopped since. I have not been able to perform 100% since then, I have also suffered with a bulging disc in my lumbar vertebrae due to the terrible positioning of Charlotte in my belly (I had a c-section, her shoulder was stuck under my rib). But that didn’t stop me. I did what I could. When I finally found a doctor who could help, I had an MRI and began spinal decompression. He told me that if it weren’t for my ‘huge’ para-spinal muscles (that I got from CrossFit) holding my spine in place, the disc would have ruptured.

My goal in CrossFitting while pregnant is: This is a big one! I did not CrossFit while pregnant with Charlotte out of fear. But this pregnancy came all by itself…well with the help of my husband…after only one month of trying. No medication, no nothing. So, this time I wasn’t scared.

With Charlotte, I gained 30#, most of which came in the last month and was all water. After two weeks of having her, I was back down to my normal 150#. So I got a little ‘cocky’ and started eating whatever I wanted during those six weeks of recovery. Since it was winter, I wasn’t able to go on walks because it was too cold outside. I got pretty dang chubby.

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Like I said before, losing weight with hypothyroidism is like trying to breathe under water. With running, CrossFit, a clean diet, visits to my endocrinologist and a lot of bloodwork and medication adjustment, it took about a year to lose the ‘cocky’ weight I had gained. Literally to the WEEK that I found out I was pregnant again. So my goal is to be the complete opposite with this pregnancy. Healthy eating, exercise, and routine with hopes I can go right back in to it after the six weeks of recovery from my scheduled c-section.

What exercise advice did your doctor provide you? Did you follow it? My doctor is awesome. She is the tiniest little lady. She told me to keep doing what I was doing, but to listen to my body. I have done just that. During my second trimester, we did maxes, and although I knew that I could physically do more, I didn’t feel good about adding weight. She thinks it’s awesome, despite the fact that I lost weight at the beginning from not lifting as much and losing muscle mass. As of today, I am back to my ‘pre-pregnancy’ weight.

CrossFit and pregnant, where do you find support? I find support from the people that come to my class. I go to RedTails’ 3:30 p.m. class, which is after nap time…both Charlotte’s and my nap. It’s usually the same group of ladies…yes…ladies…they call it lady hour. Occasionally, a guy or two shows up! But the group really cheers me on. They encourage me and compliment me on the fact that I am still working at it and it makes me feel really good about myself. Also, RedTail Coaches Tony Burris, Janine Pereira, and Brandon Rollins support me tons. And of course, my husband Steven.

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CrossFit and pregnant, where do you find inspiration? My inspiration comes from two places; my daughter and myself. My daughter because I love seeing her watching me while I work out; I really hope she understands that it is a good thing and a part of life to work hard for something. And of course, I love seeing her imitate the things she sees me do!

Saying I find inspiration in me seems super arrogant, but it is not meant to be. A lot of people criticize CrossFit because it is so intense. I tell them that anything can be scaled. I remind them that I had a bulging disk and had knee surgery, and it didn’t stop me from trying. I say, if I can do it, anyone can. I am even trying to talk my 64-year-old father, who just had his second knee replaced to start, once he is cleared from physical therapy. So I figured that I should put my money where my mouth is….why should pregnant stop me from something that I love? I feel such a sense of accomplishment when I finish something. A lot of times, the trainers tell me to cut the reps in half if I want to, but I don’t. I just take my time and that makes me feel validated.

Since doing CrossFit while pregnant, I’ve learned: Consistency. Having an 18-month-old and an awful first trimester (was in the ER for a day from extreme dehydration), every day is something new. Even when I felt like complete death, I still made it a point to get up and go to CrossFit and make it part of my day. That mindset made it a routine! I think that is important in all aspects of life.

Biggest CrossFit and pregnant challenge I’ve faced: My expanding belly, the lack of decent maternity exercise clothing, and running with sore boobs. {Sore/nursing boobs = the worst! Am I right?!}

Do you follow a particular eating lifestyle? Before this pregnancy, I tried gluten free to help with my hypothyroidism, but it didn’t make much of a difference. I did my best to eliminate processed foods as well. I am a sucker for fruit and vegetables. I stopped drinking soda, too. But once the morning sickness hit me, I was advised to eat whatever I wanted, whenever I wanted it (which was not much and not often). Now, I am just back to normal.

Best CrossFit and pregnant tip or secret you’ve discovered: You can sleep when you’re dead. Get up and work, make the best of the exhaustion.

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What have you found most valuable about CrossFit while pregnant?: Being aware of my body. I find it incredible to push your body to see what it is capable of, but with limits.

Modifications you’d like to share with others: Ball slams are a fabulous replacement of burpees. Elevated pushups. Oh, and this one isn’t just for pregnancy, but cleans from a high hang, a bit lower than the hips. It helps you HAVE to drop under the bar in to a squat more. {Excellent tips!!}

Favorite quote: Confidence is silent. Insecurities are loud.

Favorite girl WOD: Grace

Three words that describe me: I let my hubs pick: motivated, determined, passionate

When I’m not in the box, you can find me: At home or with my mom! Weekends are with the husband.

View More: http://molliecostleyphotography.pass.us/joseph

Delivery and Post-partum. Where is Julie now?

Julie CrossFitted until 37 weeks, when she had to stop for her scheduled c-section (docs in Prescott don’t perform v-backs). She was scheduled for the birth on October 23. She developed an umbilical hernia that was getting pretty painful and her doctor said she would fix it during the c-section. Contractions started two weeks before the c-section. “I had some other things going on, so I figured I should just try to wait it out, so another doctor wouldn’t have to do my c-section and NOT fix my hernia which would have resulted in another surgery and recovery,” Julie said. “I didn’t want that.”

She made it to October 23 and it was completely different than her first delivery. “I threw up from the spinal which didn’t happen with Charlotte,” said Julie. “I could feel and move my feet by noon, my c-section was at 7:30 a.m. I was up walking laps in the hospital by 3 p.m. that day, but that night was awful. My husband went home to stay with Charlotte, so I was on my own. I was looking forward to the alone time with my baby and to sleep some. I was hooked up to all sorts of things and couldn’t get out of bed without a nurse. There was some emergency birth that night and all the nurses were occupied – to the point where my IV beeped for more than 10 minutes before I had to call someone to fix it. AWFUL. I got zero sleep and every time Joseph woke up, I had to MacGyver a way to get him out of his bassinet.”

Thanks to the grace of a compassionate nurse, and because of Julie’s health, strength, and mobility, Julie was permitted to go home. “I’m pretty sure I can thank CrossFit for that,” said Julie.

She took the traditional six weeks to recovery, but like most of us, was anxious to return. The first week of December, she started back and took it easy, “partially because I was told to, but mostly because I felt I had zero strength.” Most recently, RedTail was working on one-rep maxes for a number of lifts. Julie PR’d on power cleans at 120#, 85# strict press, 75# snatch, and she got to do Grace again, not Rx, but still 75# at 4:57. “I’ll take that at being back from having a baby via c-section and a hernia repair in only a month and a half!”

“I am glad to be back. I love my sweet little baby more than anything. We just found out that he has problems hearing this past week. We aren’t sure how severe or why, we are going to do some more testing, and today was my first day back since finding out. I broke down crying talking to my friends about it. I am so thankful for the support I have at RedTail. There were times during my pregnancy that I wanted to quit (not CrossFit, but life). The RedTail community and mentality of CrossFit truly was my lifeline, and it seems that it will continue to be that for me.”

Pic with new Char face View More: http://molliecostleyphotography.pass.us/joseph

We are so proud of you Julie! She clearly has the strength and tenacity to face anything. Her family and the RedTail family are lucky to have YOU. xo

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.

Athlete Profile (update): Leslie Spector

Hiking with her babies (photo courtesy of Leslie)

A year ago, we featured Phoenix, Ariz., native Leslie Spector, who was pregnant with baby #2, and an advocate for CrossFitting while pregnant. Today, Leslie is rocking a hot bod thanks to hard work and participating in a Back Alley CrossFit paleo challenge. “I had hit a plateau with my weight loss after Sean,” said Leslie. “The paleo challenge was the nudge of motivation I needed.”

Her results speak volumes:

15lbs gone forever
16 inches gone forever
Reduced performance times by at least a minute

Leslie advises that it’s more than just the box and paleo (or any diet tweaks) to get that weight off. “If the kiddos are losing their minds and you can’t make it in, you need to have a back-up plan.” She recommends having a list of at-home WODs, DVDs, or getting outside. “Anything is better than nothing!”

Balance is a struggle for this full time working mom of two. Now having two kiddos to manage and a husband with a fire fighter’s schedule, getting into the box can be tricky, but making the commitment is key.

Double unders! (photo courtesy of Back Alley CF)

“My best advice is to have a solid routine and stick with it,” said Leslie. “On days when your heart is tugging more toward baby than the box, listen! Those feelings happen for a reason. I love Elizabeth Akinwale’s quote about always having inches to lose and gains to make, but our babies are only babies once. That got me through last week having two sick babies and only working out twice. I really try to be in tune with my needs. If it’s respite, I find someone else to love my babies for the hour I’m working out. If I miss my babes, but know for my own well-being my butt needs to be at the gym, they come along and I work out with the annoying interruptions because that’s better than not seeing them.”

Team WOD (photo courtesy of Back Alley CF)

When her kiddos do join her in the box, she leverages technology and food. For her toddler, some tablet time is key, since WOD time is some of the only time she sees technology. Her baby’s distractions shift from food, to other people, to his big sissy, to the various toys in the box. “To be honest, the awesome community at Back Alley is what gets me through if he is there,” Leslie said.

Leslie’s focus on a paleo lifestyle helped with the weight loss, but she suggests finding something that works for you and your family. “Dial in the diet, but make it realistic so it works for you instead of being destined to fail. If it’s not realistic, you’ll fail. If you fail, it’s an excuse to go off the rails. At least it is for me.” Having the support of a spouse/partner or the entire family definitely helps. For other moms considering paleo, she offers this advice, “It seems more complicated than it is. Once you know the basics, and carve out prep time, it’s easy.” She turns to Paleo Grubs for recipe inspiration. “I make a spicy chicken recipe at least once a week. I also, have bacon and steak wrapped asparagus in the weekly rotation.” YUM!

Leslie didn’t CrossFit during her first pregnancy, but was a huge advocate for it when she became pregnant with her second baby. Leslie isn’t only focused on her physical health through CrossFit; she uses it for full mind, body, and spiritual health.

Endurance training with Coach Melissa (photo courtesy of Leslie)

“CrossFit is my medicine! Literally, I use it to naturally treat my bipolar disorder,” said Leslie. “Chemicals freak me out and Back Alley makes it possible for me to maintain balance without having to pop pills. If I go more than a couple days without my daily dose of BACF, it’s obvious. I love being dependent on exercise and friends…the support and friendships I have built are priceless!”

How’s that for CrossFit and pregnant success?

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

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?

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?

Back at it: Week One

Seventeen days post-delivery and I’m working on establishing a routine. We’re starting slow to make sure I don’t injure myself.

My daily routine this week includes walking 1-2 miles with pooch and stroller in tow. Then I’m doing sit-ups and push ups. Both my core and arms feel strong and I’m able to knock out 50 reps of each fairly easily. My stamina is in-tact.

I haven’t made the transition to strict paleo yet, but I’m working on it. Since I’m nursing, I’m trying to stay balanced and clean (yet I have enjoyed some ice cream sandwiches in this heat!). Again, I think taking it slow is the right recipe for me.

The more we’ve learned and heard from other couples about post-partum depression and weepiness, we are both so thankful for the placenta encapsulation. I experienced some weepiness before receiving the pills and I can’t imagine weeks of that. Instead, I’m emotionally even, have energy, and feel like I’m well on my way to full recovery. Highly recommend to anyone considering or who have experienced postpartum depression with previous pregnancies.

In other news … literally news, we’ve had some awesome coverage of the blog. A few we are proud of:

The Today Show
HLN News
Refinery 29
Daily Mail (with a number of inaccuracies and sensationalism)
Huffington Post UK

There has been worldwide coverage (a bit bizarre to see my likeness next to all sorts of language) and of course the Jimmy Kimmel spoof (thanks, I guess?!). We also have a few more interviews underway.

Lea Ann Ellison – God bless her. She endured the brunt of the negative commentary with her picture this past Fall. That made our media storm much more bearable and focused on the message Chad and I want to deliver:

Woman can and should maintain their exercise regime while pregnant. It’s not a time to throw all your hard work to the wayside. It’s a chance to embrace your new body, ease your pregnancy and delivery, and set a positive example for your kids.

With this attention, I’m hoping to be able to feature more athletes who are currently CrossFitting and pregnant or who have ventured down the path before. Leave a comment if you’re interested in participating.

Thanks to everyone for your continued support!

Pregnancy: Childbirth One Rep Max

Baby L – Overdue!

A week ago today I completed the ultimate WOD – childbirth. It was such a rewarding experience; one of the best PRs I’ve ever gained!

After our doctor appointment on Friday, I was very emotional and having a hard time waiting. I didn’t have to wait long. By 12:45 p.m., my water broke. And no ladies, it’s not one big gush like Hollywood portrays. Instead it’s a slow, awkward leak. Lovely.

I called the doctor’s office and they told us to head to the hospital. Since I wasn’t having contractions, we took our time. By 4 p.m., we were settling in our labor and delivery room; our room was fabulous – large with a great view of the downtown skyline. To stay busy, I wrote my last post. My hips were bearing the discomfort at the time, so I found great relief in the exercise ball.

Smiles before contractions started

Blogging!

Unfortunately, I still wasn’t dilating. The doctor talked to us about our options and receiving small doses of Pitocin seemed to be our best way to jump-start dilation and contractions. By 9 p.m., my contractions were two minutes apart, lasting 30 seconds each (aka painful), but I still wasn’t really dilating, holding strong at a three. And I was exhausted. The anxiety, emotion and actual CrossFit WODs from the week had built up and my poor body was done. The hubs and I spoke at length and decided I should get the epidural.

One word: GODSEND

I was asleep almost instantly and slept through the night.

I feel like I got the best of both worlds. I experienced my water breaking naturally. I went through intense contractions. And I got sleep, glorious sleep.

Throughout the night, the doctors and nurses would check on me. At 4:30 a.m., my OB stopped by to check my dilation and I was, “beyond a 10.” I asked for a few minutes to freshen up.

I woke Chad by saying, “it’s time to have a baby.” Bless him, he was so confused and excited in the same token. We both took some time brushing our teeth and washing our faces (highly recommend if there’s time!).

The sky was lightning as the sun started to rise. Chad started our push playlist and we barely got into the meat of it. In less than 20 minutes, our strong, beautiful daughter entered the world with big eyes and a wail. It was the best workout I have ever completed.

Since then, we’ve been reveling in her magic.

Taking her all in

Proud Poppa

Some follow-up notes:

Pooch has been remarkable. He was introduced to her scent with her first beanie and blankie. Since we’ve arrived home, he showers her with kisses, checks on her and is a great protector.

First introduction of scent

The placenta encapsulation was the right choice for us. Since receiving, the pills have helped balance my hormones, given me energy, and are hopefully helping with milk production.

Placenta encapsulation

I am able to breastfeed, but it’s slow going. We’re just thankful she’s getting some nutrients from me.

These last nine months were definitely made possible by our Back Alley CrossFit family (and all our family and friends!). Especially in the last trimester. The love, support, and encouragement fellow members extended when I was working out was awesome. And that hasn’t ended – from visits, cards, flowers, gifts, meals, support and advice with breastfeeding and sleeping – we are definitely feeling power of the CrossFit community and within the community we have built near and far. Endless thanks for all the love and support.

And to all my readers, the blog won’t stop here. Now it’s time to get my body back! I hope you’ll continue to follow my journey as I ramp back up into CrossFit and continue to feature other CrossFit and pregnant athletes.

We have already started walking, extending our distances each day. I’m proud to say the pounds are falling off (so take that docs who scolded me!). It’s my intention to be back in the box within three weeks. Coach Melissa and I have already started talking about what my comeback will be like – more conditioning and less lifting for the first few months. It will be quite a physical and mental challenge for me.

So, there you have it. The WOD of a lifetime. Lots of lessons learned, but the end result is a happy, healthy and very strong baby. Here’s to all the CrossFit and pregnant women out there!

Happy Mother’s Day to all the moms and moms-to-be.

xoxox,

Team Leatherman

Pregnancy: Week 40

Well, that Baby L had us fooled. Here I thought early; the hubs thought on time; and it’s five days overdue. Quite the test of patience for us already.

CrossFit with momma

Despite the patience testing, it was a fun week.

Pooch is camera ready!

Interview time

Saturday we were interviewed about our CrossFit and pregnant experience. While I can’t divulge major details right now, it was a fun day. The hubs was amazing on camera and throughout the interview. We did part of it at home and the other part in Back Alley CrossFit with Coach Melissa and my non-preggers WOD pal Hadar. They were both rock stars on camera, too! We did a mix of video and still shoots. Can’t wait to see final product – stay tuned!

Coach Melissa getting interview prepped.

Hadar, Chad and Momma watch

Hadar’s turn!

On Sunday, momma, Chad, Frankie and I enjoyed a leisurely morning. We walked to brunch and popped in some shops. That evening my dad arrived and we met the aunties for an Italian dinner. Everyone kept telling me I needed to eat eggplant – so where better than an Italian joint?! I topped it with asking for it to be made spicy and they delivered … but I sure didn’t!

Monday, we went to the doctor. Still about one centimeter dilated … she stripped my membranes (not pleasant!) and told us sex-sex-sex. These docs love the sex!

Lounging with pooch

The rest of the week was focused on R&R. Napping, reading, a pedicure, trip to the chiropractor, making yummy dinners, walking, watching movies (including “The Other Woman” HILARIOUS!), and CrossFit. All in all, a good week.

I’m just really to the point of becoming uncomfortable. CrossFit definitely makes me feel better and provides a sense of normalcy. The temps haven’t been too bad either, especially at night, so I’m not experiencing terrible sweating fits (yet!). It is supposed to be in the 100’s this weekend.

We’ve gotten many questions on inducement since I am past due. Luckily, our office isn’t huge on that. I did have a non-stress test (NST) and AFI test for fluids today. I’m dilated another centimeter; all my levels are normal; the baby is still very active; it’s all we can hope for. I prefer to try for natural options – more selfishly because I want to know what everything feels like. I have started second guessing all the movement, cramping, what I thought were contractions, etc. In the meantime, we’ll do another series of tests on Monday and meet with the doctor to discuss next steps … unless Baby L decides to come this weekend.

Week 40 WODs: Another great week of successes!

Saturday, April 26: warm up 300m row

Strength: Back Squat 3×5 + 1 – 150# – new PR. This was achieved during filming. I realized in prepping for it that I hadn’t done a one rep max back squat pr attempt since 2012. Definitely time. Unfortunately, we ran out of time with filming and photography getting in the way. Coach Melissa thinks I can definitely handle another 20-30#.

Monday, April 28: warm up

Strength: overhead squats 5×6 – 75#

Metcon: 12:50

~~750m row~~ 250m row
25 burpees (on wall)
25 push press (75#)
25 air squats
~~800m run/walk~~ 400m walk

Tuesday, April 29: warm up

Strength: ring work in place of bench press

Metcon: 4 rounds – 15:15

10 deadlifts (225/155)
20 hand release push ups (on wall)
10 ~~dead hang pulls ups~~ ring rows
20 v-sits

Wednesday, April 30: warm up

Back Squat

Getting low

165#

Strength: Back Squat, find 1 rep max Got to 165#!!!

Metcon: 10 min AMRAP – 2+20

5 back squat (953)
15 box jumps (step ups)
200m row
5 back squat
15 box jumps
200m row

Friday, May 2: Warm up – 200m row

Strength: deadlift 4×6, don’t pause at top. Worked to 165#. Definitely feeling the pregnancy in my hips and low back.

Strict press with the hubs

Strict Press

Metcon: 5min AMRAP – 2+5

10 ring dips
10 strict push press (65#)
5 elevated push ups

Food: paleo, spicy, eggplant … anything to get this baby out! Seriously, been eating well. Still love icees, ice cream and iced tea!

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CrossFit & Pregnant

Here's to the next nine months!

Tag Archives: pregnancy