16 WEEKS PREGGIE

October 31, 2011

This is a series on being a pregnant paleo/primal Crossfitter. I found out that I was pregnant in August 2011. My due date is April 2012. I post each week about my Crossfit workouts, what I’m eating and various pregnancy symptoms. Just because I can do it, doesn’t mean you should do it; but you can use my blog as research for your own prescription!

I recommend checking out a few other blogs of women who are paleo and pregnant, or crossfitting and pregnant or both! Here’s a few favs: One Fit MomJoyful Abode, and Fitness Editor Blog.

Pregnancy Symptoms

At 16 weeks, I’m feeling much stronger. Fatigue is kind of consistent at about 9 pm each evening. But I’ve discovered that if I get up too early (and lose sleep) then I will be exhausted by mid-afternoon. That said, if I get enough sleep (8.5 hours at least), then I’m fine for a whole day with a Crossfit workout and a shopping trip and laundry and dinner, etc.

I’m still getting random headaches. My boobs are still sore (try doing push-ups with preggie-boobies! Ouch!). Constipation is still occurring. I’m peeing more and more often. Forgetfulness continues.

Food

So a few weeks ago I noticed that I was plumping up a bit. It seemed kind of sudden and it was definitely more than I wanted to plump up. This seemed to coincide with my nausea fading; but I didn’t change the amount of carbs (specifically rice products) I was eating. I’d up’d my carb intake during the first trimester because carbs helped keep my nausea at bay. But now that my nausea was easing up, I found I didn’t “need” as many carbs to stay sane. So I’ve pulled back on the carbs a bit (but not the calories), and I’ve noticed my arms and legs feeling less plump while my belly continues to grow. Yay!

I’ve only been able to get two servings of grass-fed beef liver down since my second trimester began. I’ve got some liver in the fridge and I’m going to cook it up soon and have it in a salad (my favourite way to have it). But the other thing is, I’m able to eat eggs again without an allergic reaction! Before I got pregnant, if I ate eggs, my eyelids will swell and get itchy. But In the last week, I’ve eaten about five eggs and I’ve had NO reactions! YAY! So if I’m not getting liver, at least I’m getting eggs. Remember my list?

I’m still noticing issues with milk and ice cream; but cheese and butter is fine. I don’t have easy access to raw dairy but I suspect that I could consume raw dairy with no issues. I will make an order this week and see if that theory holds out.

I’m still taking Vitamin D, Fermented Cod Liver Oil / Butter Oil, Enzymes, and Probiotics.

Activity

October 25, 2011 – 16 Weeks 

Today I walked a mile in the morning and then I walked a mile in the evening. Felt good.

October 26, 2011

Today I had work on a TV set so I was on my feet for most of the morning!

October 28, 2011

Here’s the WOD from today:

  • Warm-up: 400M Run @ 85% Intensity
  • PVC- Dislocate/Shoulder Mobility- 5 minutes
  • Tabata- Wall Ball
  • Press – 3/3/3/3/3 @ 70% 1RM
  • Push Press – 3/3/3 @ 80% 1RM
  • Thruster – 1/1/1 @ 90% 1RM
  • HandStand Hold- 3 rounds 1 minute each
Here’s what I did:
  • Warm-up: Row 500m => 2:28
It was super-cold outside! I didn’t want to go out! The coaches asked if I was up for running. i think they meant “because I’m pregnant” and on a warm day, I’d say, “of course!” but because it was so cold, I shook my head no. So I got to row instead. And got a proper warm-up.
  • Tabata Wall Ball => 55
This was more difficult than when I did Karen. My squats are falling to pieces. 12# wall ball felt heavier than 12#. Ew.
  • Press: 3×20, 3×30, 3×40, 3×40, 3×40
  • Push Press: 3×40, 3×45, 3×50, 2×55

I attempted 3 at 55, but Tammy said my last rep was more like a Push Jerk. Oops! Some I’m only claiming two.

  • Thruster: 1×55, 1×55, 1×55
  • 2 planks + 2 pike push-up holds

I did the 2 planks and 2 pike push-up holds instead of the handstand push-up holds.

Oct 31, 2011

Today we did a CrossFit Total (CFT). That’s a Back Squat, Strict Press, and Dead-lift – in that order.

I warmed up with an easy 400m row. Then…

  • Back Squat: 135# (PR by 10#)
  • Press: 50#
  • Deadlift: 185# (PR by 20#)

TOTAL: 370 (previous total 345, from September 30, 2011)

I don’t know why my press went down. I’d been feeling like it’d be going up. I also expected my squat to change; but I thought it’d go lower. Oh well. Still happy with my numbers!

Other Notes

Here’s a photo!!

16 Weeks Preggie!


15 WEEKS PREGGIE

October 24, 2011

This is a series on being a pregnant paleo/primal Crossfitter. I found out that I was pregnant in August 2011. My due date is April 2012. I post each week about my Crossfit workouts, what I’m eating and various pregnancy symptoms. Just because I can do it, doesn’t mean you should do it; but you can use my blog as research for your own prescription!

I recommend checking out a few other blogs of women who are paleo and pregnant, or crossfitting and pregnant or both! Here’s a few favs: One Fit MomJoyful Abode, and Fitness Editor Blog.

Pregnancy Symptoms

At 15 weeks, nausea occurs occasionally in the evenings. And sometimes still when hungry (but not always). Fatigue has mostly subsided but I am more tired sooner in the evenings than before I was pregnant. And I still sometimes take a nap in the afternoons on days that I’ve had a workout in the morning. Mild headaches are still occurring occasionally. Constipation is still occurring. Nose stuffiness is still in effect. Frequency of urination seems like it has increased yet again. Boobies are still sore and vivid dreams continue. Forgetfulness seems to be getting worse. As I said to my mother, “I’m so forgetful that I forgot that I was forgetful before I got pregnant!”

Food

So I’m definitely going to be eating fewer rice produces and cut back on the carbs in general. Otherwise, everything will remain the same: chicken sausage with cheese and sauerkraut for breakfast, meat and starch or meat and salad for lunch, and meat and vegetable for dinner. My current favourite post-workout snack is an apple with some of my homemade nutella. I’m still drinking juice; but much less than a few weeks back.

Activity

October 17, 2011 – 15 Weeks (less one day)

This was the WOD:

  • Warm Up- Coaches Choice
  • DeadLift- 1/1/1/1/1 @85% 1RM
  • Squat- 3/3/3/3/3 @80% 1RM
  • Press- 6/6/6 @ 65% 1RM
  • Half Cindy or Mary (Cindy is 5 pull-ups / 10 push-ups / 15 air squats)
Here’s what I did…
  • Warm-up: 20 burpees
  • Dead-lifts: 85% of 1RM was 140#, I did 5x(1×135#)
  • Back Squats: 85% of 1RM was 100#, I did 5x(3×95#)
  • Press: 85% of 1RM was 35#, I did 6×45#, 6×40#, 6×40#
  • Half Cindy (10 minutes) => 5 full rounds + 5 pull-ups + 10 push-ups

I used the green band on the pull-ups and push-ups were modified w/ knees. I went slow on purpose. Didn’t push myself. Just kept a steady pace. Heart rate felt good.

October 18, 2011 – 15 Weeks

Today I jogged one mile and walked half a mile.

October 19, 2011 – 15 Week + 1 Day

Here’s the WOD:

  • Warm-up: 400M Run @75% Intensity
  • Isabel – 30 Snatch (135/95)
  • Power Clean-2/2/2/2/2/2/2 @ 80% 1RM
Here’s what I did:
  • Warm-up: 500m row @ 26 spm (75%) => 2:39
  • Snatch Warm-up: 5×15, 3×35, 1×45, 3×40
  • Isabel: 4:37 @ 35#
  • Power Cleans: 2×35, 2×50, 2×60, 2×70, 2×70, 2×70, 2×70
It was raining pretty hard when I got to the gym this morning. So we subbed rowing for running. 2:39 is just 6 seconds off of my PR for 500m and it was pretty easy. I bet I could PR now if I tried. Nice to know that I’m improving – even while preggie!

On the Snatches/Isabel, I just couldn’t get power this morning. Was it lack of sleep? Was it pregnancy? Was it that I didn’t want to hurt myself? I think it’s mostly that I’m slowly draining myself of pride in wanting to lift heavy and transferring it to pride in wanting to lift well. Also, I don’t want to strain anything in my core these days. Ya know, being pregnant and all!

On the Power Cleans, 80% of my 1RM was 72# so I felt confident with 70#. They felt good. Challenging but good.

Heart rate felt good.

October 20, 2011 – Rest Day

October 21, 2011 – 15.5 Weeks

Here’s the WOD:

  • Hang Power Clean- 3/3/3/3/3/3/3/3/3/3 @65% 1RM
  • Front Squat- 3/3/3 @80% 1RM
  • Press- 2/2/2/2/2 (Max Effort)
Here’s what I did:
  • WU1: Tabata Rope Undulation
  • WU2: 10m AMRAP of 20 DU / 15 AirSq / 10 Ring Row => 1 rnd + 10
  • Hang Power Cleans @ 65% of 1RM: (WU 3×15, 3×30, 3×45) 10 sets of 3×50 + 1 set of 3×65

These were somewhat easy. Perhaps my 1RM is off? It’s dated from July…?

  • Front Squats @ 80% of 1RM: (WU 3×50, 3×65) 3×85, 3×85, 3×85

These were tough. I really tried to worked on form – i.e. keeping my chest up and not leaning forward too much.

  • Press (Max Effort): 2×35, 2×45, 2×55, F@60, F@60, 2×55 (PR!)

Nothing to say. Except that my 1RM is 55 and I couldn’t even do one rep of 60. That wall is solid. ;)

October 22, 2011 – Rest

October 23, 2011  – 15 Weeks plus 5 days

Jogged 1 mile.

October 24, 2011 – 15 Weeks plus 6 days

HEre’s the WOD:

  • For Time: 100 Double Unders
  • Squat- 5/5/5 @ 65-80% 1RM
  • Zercher Squat- 3/3/3/3/3 @ 65% 1RM
  • Over Head Squat- 1/1/1/1/1 @ 90% 1RM
  • 21/15/9 RFT of: HSPU/Ring Dips/Pistols (each leg)
Here’s what I did:
  • Warm-up: I broke the rope I was using after an unbroken set of 11 DUs; so I just did jumping jacks for the rest of the time until the last person finished their 100s.
  • (Box) Squats: (WU 5×45, 5×45) 5×65, 5×85, 3×90, 5×85

I failed on the fourth rep on the set at 90#. So I went back to 85.

  • Z. Squats: 3x 55 / 65 / 65 / 65 / 65

I worked in with another athlete, Marina. These were easier than I thought they’d be. Also, easier to maintain form – I guess because it was lighter weight?

  • OHS: F@65, 1×50, 1×55, 1×55, 1×55, 1×55

55 is 68% of my 1RM.

I think pregnancy hormones are making my squats go to crap because of the hormone relaxin. It’s either that or that I’ve been working on correcting my form. Or both.

  • 21 / 15 / 9 RFT of HSPU / Ring Dips / Pistols => 21:03

I did 18# KB Press, leg-assisted ring dips, and arm-assistant pistols.

Thanks to Dan for all the great coaching, and to Marina and Rory for the encouragement and helpful corrections!

Other Notes

Here’s a photo!!

15 Weeks Preggie!


14 WEEKS PREGGIE

October 17, 2011

This is a series on being a pregnant paleo/primal Crossfitter. I found out that I was pregnant in August 2011. My due date is April 2012. I post each week about my Crossfit workouts, what I’m eating and various pregnancy symptoms. Just because I can do it, doesn’t mean you should do it; but you can use my blog as research for your own prescription!

I recommend checking out a few other blogs of women who are paleo and pregnant, or crossfitting and pregnant or both! Here’s a few favs: One Fit MomJoyful Abode, and Fitness Editor Blog.

Pregnancy Symptoms

At 14 weeks, nausea is still in the evenings (although not every evening). Fatigue still occurs occasionally. Mild headaches still occur occasionally. Boobies are still sore and vivid dreams continue. Constipation is still occurring. Nose stuffiness is a little better this week. I’m feeling my uterus more and more and frequency of urination has increased.

Food

I’m kinda stuck in the rut of my first trimester food needs. I think I’m over it (the nausea-related carb needs) and I can clean up my diet a bit, but I’m so comfortable with all the juice and fruit and rice pasta. It’s hard to give it up. Also, part of me is scared that if I stop eating all the rice products that I’ll go back to being nauseous (rationally, I know that’s silly; but hey, I’m pregnant!).

Activity

So my plan is to start doing three Crossfit workouts a week and two one-mile jogs. I really want to stay fit and not become a preggie-blimp! Also, I’ve read enough about how much stronger baby’s hearts are in mothers who exercise, so I want my baby to have the best heart I can give him or her! So here we go!

October 12, 2011 – 14.1 Weeks

This was the WOD:

  • 400M Run @ 75% intensity
  • DeadLift- 5/5/5/5/5/5/5 (build to 85% 1RM)
  • Power Clean- 3/3/3 (max effort)
  • 12 AMRAP of: Run 200M/3Power Clean (BW/75%BW)/20Ball Slam (15/20)

Sooo… I have no idea if I could have worked harder or if I worked too hard. ;)

Here’s what I did:

  • 400 m run @ 75% => 1:58
  • Dead Lifts @ 85% of 1RM: (WU 45×5, 65×5) 5×85, 5×115, 5×140, 4×140, 5×140, 5×140, 1×140
  • Power Cleans: (WU 3×15) 3×65, 3×75, 3×85
  • 12 min AMRAP: run 200m / 3 power cleans @ 70# / 20 ball slam @ 10#

=> 4 rounds

Heart rate was even around 150. My midwife says this is fine for a short workout like a 12 minute amrap.

I was concerned about my form on the dead-lifts and power-cleans. Is my uterus okay? Didn’t feel any pain or strain, so I guess so…?

October 14, 2011 – 14.5 Weeks

Today was a day of PRs. It’s so exciting to PR when you’re preggie. Makes you feel awesome!
Here is the WOD:
  • For Time- 100 Air Squats
  • Press- 5/5/5 (build to 85% 1RM)
  • Push Press- 3/3/3 (Max Effort)
  • Jerk- 1/1/1 (Max Effort)
And a MetCon:
  • 5 RFT of: 50′ Bear Crawl/20 Toes To Bar
So, here’s what I did:
  • Warm-up: 3:00 min row => 557 m
  • 100 Air Squats FT => 3:15
  • Strict Press => 3×25, 3×35, 3×45
  • Push Press => 3×45, 3×50, 3×55, 3×60 (PR)
  • Push Jerk => 1×60 (PR), 1×65 (PR), 1×70 (PR)
  • Split Jerk => 1×75 (PR)

I’ve got Push Jerks and Split Jerks listed seperately in my PR list. When I got the 70# PR with just a Push Jerk, I knew I could get a 75# Split Jerk and I knew it would be a PR. So I threw two 2.5# plates on the bar and knocked out another PR. Just because it’d make me feel good. Ha!

  • MetCon:

50 Mtn Climbers / 20 K2E
50 Mtn Climbers / 20 Abmat Sit-ups
50 Mtn Climbers / 1 minute plank
50 Mtn Climbers / 20 Abmat Sit-ups
50 Mtn Climbers / 20 Abmat Sit-ups

=> 9:35

Coach Iz gave me an out from doing the T2B or K2E because of ’round ligament pain’ so I took it (thanks Coach!). The funny thing is, once my belly gets too big to do sit-ups, I might have to switch back to K2E…? Anyway, I was glad that my hands and forearms were not getting ripped up from this MetCon. Others’ hands and arms were spazzing out and they were falling off the bar!

My heart rate felt good the whole time.

October 15, 2011 – 14.6 Weeks

I went for a one mile jog.

Other Notes

I’m starting to really notice my belly and my uterus as I move around, workout and squat…!

Also, on Sunday morning, I checked my resting heart-rate. It was 55. That’s good for my first trimester, right?


13 WEEKS PREGGIE

October 10, 2011

This is a series on being a pregnant paleo/primal Crossfitter. I found out that I was pregnant in August 2011. My due date is April 2012. I post each week about my Crossfit workouts, what I’m eating and various pregnancy symptoms. Just because I can do it, doesn’t mean you should do it; but you can use my blog as research for your own prescription!

I recommend checking out a few other blogs of women who are paleo and pregnant, or crossfitting and pregnant or both! Here’s a few favs: One Fit MomJoyful Abode, and Fitness Editor Blog.

Pregnancy Symptoms

At 13 weeks, nausea is still in the evenings. Fatigue is easing up slightly. Mild headaches still occur occasionally. Boobies are still sore and vivid dreams continue. Constipation has eased up this week a little. Nose stuffiness holds steady from last week.

Food

Any aversions I had have kind of subsided; but I’m still craving sour foods. Vinegar and dill are two of my favourites. Haven’t yet tried “pickles and ice-cream” although my husband says that he expects me to rave about it any day now.

Activity

This week I did three workouts instead of two! And I went for a one mile run as well on one of my “off” days. Fatigue is subsiding! I’m gonna kick it up a notch! HA!

October 3, 2011 – 13 Weeks

This was the WOD:

  • Warm Up – 5 min of Hip Mobility
  • 400M Run
  • Squat-  5/5/5/5/5 @ 65%1RM
  • For Time: Descending ladder (6 to 1) of  Squat @ (Body Weight/75%BW) and HSPU
Here’s what I did:
  • 400m run = 2:01

I intentionally took it easy. Sprinted a little at the end.

  • Back Squats: 5×5 => 80#

I am still dealing with not getting deep enough on my back squats and leaning forward too much. With coaching from Dan I was able to get better on my first three of each set, but tired on the last two each time and my form suffered. Widening my stance and lowering the bar position helped.

  • Descending Ladder of Back Squats / HSPU For time => 4:36

I sub’ed regular push-ups for Hand Stand Push Ups (HSPU) or their typical alternative, pike push-ups, because I didn’t want to fall on my belly. That gave me a serious time advantage.

Also, 75% of my body weight is only 10# less than my 1RM. So I definitely didn’t to the Met Con Rx. I up’d my bar weight from 80# to 85# for the Met Con and after the 3rd round (4 reps) Coach Dan said my form was going to sh!t and that he was going to drop my weight. I told him, “No! I’ll get it!” So he gave me the 4th round (3 reps) to get my form right, and I didn’t; so while I did my 3 push-ups he dropped my weight to 75# and I did the last two rounds at that weight.

I was angry. Angry that I hadn’t listened to him in the first place (and dropped my weight before starting) and angry that I couldn’t get my form right. Sigh.

Thanks Coach Dan for keeping such a close eye on me.

October 5, 2011 – 13.1 Weeks

Here is the WOD:
  • Run 800M @ 80% Intensity
  • DeadLift- 3/3/3/3/3 Max Effort
  • 9 min AMRAP of : 5 DeadLift(225/135)/10 Toes To Bar
Here’s what I did:
  • Warm-up: 800m => 4:29

Not bad for 80% effort and 100% preggie! ;)

  • Deadlifts: (WU 45×6, 65×6) 85×3, 105×3, 125×3, 145×3, 165×1, 155×3

Thanks to Coach Tammy, for pushing me within reasonable confines.

  • MetCon => 85#, 5 rounds + 5 DL

Of course, I subbed knee raises for T2B. The MetCon felt good, except for my burning palms.

Heart rate and core strength felt good and stable.

October 8, 2011 – 13.5 Weeks

This WOD I did with Crossfit London, in Ontario, Canada because I was at my parents’ home for Canadian Thanksgiving! Thanks to Coach Dave for being so welcoming and accommodating!

At Crossfit London, they have everybody warm up on their own with things like: sit-ups, hip extensions, pull-ups, press, and OHS. And then after a while, everybody does the WOD together.

Here’s the WOD…

For time:

  • 400m run
  • 21 box jumps (28/24)
  • 12 dead lifts (80kg/60kg)
  • 400m run
  • 21 tuck jumps
  • 12 kettle bell swings (1.5 pood / 1 pood)
  • 400 m run
  • 21 double unders
  • 12 SDHP (2 pood / 1.25 pood)

Here’s what I did:

  • 400m run
  • 21 box jumps (step up, step down)
  • 21 dead lifts (88#)
  • 400m run
  • 21 air squats
  • 21 kettle bell swings (16kg)
  • 400m run (walked with my father)
  • 21 double unders
  • 12 SDHP (16kg)

=> 16:30

No, that’s not a typo in my workout. I accidentally thought that all the reps were supposed to be 21, not 12 (until the SDHP!); so I accidentally did more than I was supposed to! ACK! Ah well…

Good workout!

Other Notes

Here’s some photos of me doing the dead lift from October 5th! Thanks to Tammy for the nerdy photos!

Here’s my attempt at 165# – I only did one rep.

Dead-lift: 165#; only got one, but good set-up, eh?

And here’s the successful attempt at 3 reps of 155#!

Dead-lift: 155#; yeah!

So now you know, I’m just an average girl-nerd in funny pants doing Crossfit. I’m definitely not elite. But I want you to know, it’s possible to maintain strength and fitness while preggie for the average girl-nerd!


12 WEEKS PREGGIE

October 3, 2011

This is a series on being a pregnant paleo/primal Crossfitter. I found out that I was pregnant in August 2011. My due date is April 2012. I post each week about my Crossfit workouts, what I’m eating and various pregnancy symptoms. Just because I can do it, doesn’t mean you should do it; but you can use my blog as research for your own prescription!

I recommend checking out a few other blogs of women who are paleo and pregnant, or crossfitting and pregnant or both! Here’s a few favs: One Fit MomJoyful Abode, and Fitness Editor Blog.

Pregnancy Symptoms

At 12 weeks, nausea is switching to consistently in the evening. Fatigue, headaches, sore boobies, and vivid dreams continue. Constipation is still my constant friend. Nose stuffiness has improved a bit.

Food

So my midwife says my iron levels are good (on the low end of good; but good). So instead of taking iron supplements, I’m going to continue ensuring that I get foods rich in iron. Foods like: liver, red meat, cod liver oil, spinach, leafy green veggies. Also, I’m trying to ensure that I drink a citrus drink with my red meat to help increase the iron absorption. Somewhere, on the internets, I read that it helps. However, I’ve not had much liver since I got pregnant because, as others predicted, I was NOT able to stomach it during my first trimester. So I just bought some this week. I think I will be able to get it down again. And if you’re concerned about my Vitamin A levels, please read this before commenting.

Activity

September 27, 2011 – 12 Weeks

This was the WOD:

  • Warm Up: 6 rounds of Row30Sec @ 90%; 60 Sec Rest
  • For Time: 21/18/15/12/9/6/3 of Squat (95/65)/ Push Press(95/65)/ Sit Ups

Today’s WOD was fun… I did:

  • WU: 6 rnds 30 sec 90% row w/ 60 sec rest

=> Total 867 m (avg 144 m / set)

Because of the rest periods, I was able to really push myself during the work periods. Kept my 500m pace at around 1:52 during the last four sets. First two sets were like the warm-ups for the last four. Ha!

  • Descending Rounds FT: 18 / 15 / 12 / 9 / 6 / 3 of Squat (40#) / Push Press (40#) / Sit ups

=> 14:03

Tammy suggested that I scrap the first round (21) in order to not overheat (being preggie and all). I wish I knew what time I could have gotten had I done all the rounds and done them Rx. But I’ll have to wait until next year to try Rx again. Patience!!!

Heart rate was steady throughout the WOD at about 145-150. I felt strong and felt like I kept a good pace.

But then I bailed on the cash-out.

September 30, 2011 – 12.5 Weeks

Here’s the WOD:

  • Crossfit Total: 1RM Deadlift, 1RM Squat, 1RM Strict Press

We also had a warm up.

In a little over 6 minutes, I did 2 rounds of 25 DU + 200 m run. Still having trouble with DUs. I blame preggie-coordination. Or is that preggie-lack-of-coordination…?

  • Back Squats: 125# (PR by 20#)
  • Push Press: 55# (same as old PR)
  • Dead Lift: 165# (PR by 10#)

TOTAL: 345 (at 12.5 weeks preggie!)

I think I could’ve gone heavier on the back squats and dead lifts. On the push press, I failed at 60#, so I feel comfortable with that number. I think perhaps I could have tried for heavier weight on the DL. I’ll try to improve my form before trying for heavier weight on the back squats.

Or maybe I’ll just wait until after April of next year… ;)

Thanks for letting me lift heavy today Coach Iz!

Other Notes

This week, I also had my first hormone-related ugly cry. It was over two family pets who both left us looong ago (one in 1992!). Ryan (hubby) was helpful in talking sense into me. I hope this doesn’t happen often; my nose can’t take the abuse!!