Athlete Profile: Suzanne Khuninh

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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.

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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!

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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 faceView 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: Allie Lauritson

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

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!

Allie’s handsome CrossFit babe!

Post Partum: Weeks 12 and 13

Awesome week and finally made it to Back Alley in addition to yoga and walking. Feeling excellent! I’m attending the 101 classes twice a week. This is allowing me to ease back into it and minimize any scaling. I’m also still wearing my heart rate monitor to now gauge my capabilities without a baby.

Some things I’ve learned in my short three months as a momma:

1. CrossFit is the best way to start shedding that baby weight. Shouldn’t come as a surprise, I know, but after just two days, I can see and feel a difference.

2. The minute you don’t have clothing back-up, the baby will have a blow-out. Thanks little miss for christening my come back to the box with a blow-out mid-WOD. Glad you’re comfortable in just a diaper!

3. That being said, less really is more! All of the sudden my car is full of stuff – bags of returns, swimming gear, workout gear, library books, a stroller, dog gear – and our baby is only three months! We love the Skip Hop pronto changing station. We now have three because they are totally genius. I keep mine stocked with diapers, wipes, hand sanitizer, Advil, first aid kit, extra outfit. When out and about, I can easily just grab it to change her – in the car, in a random bathroom, at the box, etc. We have three because we keep one in each car and one with the stroller.

4. Drive-throughs are a mom’s best friend (and I don’t mean the McDonalds!). Thanks Starbucks for keeping me caffeinated and hydrated while I keep my baby sleeping in the back seat.

I’m sure it’s old news by now, but love that CrossFit HQ is finally giving some attention to all the awesome women out there who CrossFit while pregnant. Be sure to watch the latest video, if you haven’t already.

For a quick snack pre- or post-WOD, I recently made these no bake protein bites from HeandSheEatClean. Super simple to make and who can beat the no bake part?! I also made mine lactation friendly by adding in a tablespooon of brewer’s yeast. You can easily sub the peanut butter for almond butter for a more paleo-friendly option. YUM!

And we have been meeting the newest CrossFit babies! Both Katie and Sara delivered healthy, precious babes. Aren’t they darling?

With Katie and Baby Rounds at Back Alley

With Katie and Baby Rounds at Back Alley

Meeting Baby Hillman at the hospital.

Meeting Baby Hillman at the hospital.

Athlete Profile: Katie Rounds

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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 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

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

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!

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

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

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?

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:

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: Week 39

Another week under our belts and no signs of Baby L.

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Team Leatherman. Easter Sunday. 39 weeks.

Team Leatherman. Easter Sunday. 39 weeks.

It was fairly low key in our household. We enjoyed a quiet Easter and a quiet week. I finished work last Thursday, so I’ve been taking care of odds and ends, cooking and prepping paleo food for post-baby arrival, CrossFitting, and enjoying some pampering.

Breakfast bread, paleo style

Breakfast bread, paleo style

Food prep – one of the easiest things I can do, especially for the hubs, is whip up some paleo breakfast breads and freeze them to use once our parents leave. I made the following: carrot, zucchini, cinnamon strudel and lemon poppy seed. YUM! I also made two meatloafs (I seriously make a mean and flavorful meatloaf), three containers of spaghetti sauce, and marinated some pork tenderloin to freeze. Plus, I stocked the freezer with lots of grilling meat so we can easily whip up dinners.

As the temps in Phoenix have increased, sadly, so have my feet. I’m experiencing swelling, bruising and aching in my feet and ankles. No bueno. To help, on Monday, I had an awesome adjustment from the chiropractor. She applied some heat ultrasound therapy to my swollen feet and that helped to reduce the swelling. Tuesday, I treated myself to an amazing massage. He worked me from head-to-toe, but paid extra attention to my feet. I melted on the table it felt so good!

Wednesday was our weekly doctor appointment. While there’s no change in dilation, she said I was “loose” and she could feel the baby’s head. She told me to stay active, hydrated, and pampered. No problem following those instructions! As for my feet, it’s the time of year and point in my pregnancy, so she wasn’t surprised.

Aunties2 (1) Aunties2 (2)

39 weeks with Aunties and Momma

39 weeks with Aunties and Momma

My mom arrived on Tuesday and we hosted my aunts for a yummy dinner. Wednesday, we ventured to their house to enjoy the pool and another family dinner together. So fun having family around. Since babykins is staying put, they ventured north to enjoy Sedona and the Grand Canyon. Love that they are getting a mini-sisters trip out of this visit, too.

Week 39 WODs: It was a freakishly awesome week in the box. I set two impressive PRs – one in push press and one in deadlifts. My mom also joined me for her first CrossFit WOD.

Monday, April 21: warm up – 200m row

110# Push Press

110# Push Press

strength: Push Press 6-6-5-5-4-4 – 110# x3 PR (Last week I got a PR of 95# x1)

metcon: 3 rounds – 14:44

  • 500m row 200m run
  • 15 pull ups ring rows
  • 15 push press – 75#

Plus 2.5 mile walk with Frankie

Tuesday, April 22: warm up

strength: Back Squat 4×6: 125#

Step ups!

Step ups!

metcon:Instead of three rounds each set, I did two rounds. There was a 25 min time cap. I finished in 23:15. This was definitely a heart rate raiser!

  • 3 rounds
  • 25 wall balls (20/14)
  • 1 min max row (totaled 200m)
  • 2 min rest
  • 3 rounds
  • 25 box jumps (24/20) – step ups
  • 1 min max burpees – I did on wall (20 total)
  • 2 min rest
  • 3 rounds
  • Ground to overhead (45/25)
  • 1 min max toes to sky

Plus 2.5 mile walk with Frankie

Wednesday, April 23: Momma joined me!

Momma working on shoulder mobility

Momma working on shoulder mobility

warm up: 300m row

Romanian Deadlift 165#

Romanian Deadlift 165#

strength: Romanian deadlifts from 45# plates 5×6 – 165#

Kettlebell swinging

Kettlebell swinging

metcon: Did a modified WOD from what was programmed because my legs were bothering me.

  • 10-9-8-7-6-5-4-3-2-1
  • KB swings (1 pood)
  • Romanian deadlift from 12″ box with 45# bar

Friday, April 25: warm up: 200m walk + 300m row

strength: deadlift 8-8-5-5-3-3: 215# PR (Previous PR was 205# x 1 rep in Sept.)

metcon: 15min amrap – 5 rounds

  • 20 knees to elbow from ground from box
  • 10 medball deadlift shrugs (20/14)
  • 10 medball front squats (20/14)
  • 50m dash

Food: paleo + ice cream (and anything to keep me cool, really). Icees, iced tea and water are favorite choices.