10 WEEKS PP

June 25, 2012

ME

I’m still feeling tired from the lack of sleep/broken sleep. Even at 10 weeks PP. It’s hard to adjust to. I learned this week that my body still has Relaxin floating around and keeps floating around until about five or six weeks postpartum – no wonder I don’t feel like myself still. I have the ligaments of a second trimester preggie! I’ve read that once the hormone finally leaves the body (or stops being produced?), the body will feel more like it did before pregnancy.

THE BABE

Olivia had a busy week! She had a doctors appointment, discovered her hands, and visited the gym!

At her two month check up (which was at two months five days), Olivia weighed 10 lbs 12 ounces (87th percentile) and she was 25.5 inches long (>97th percentile)! We have a tall girl!! She met all the other developmental milestones. When the doctor picked her up to put her on her tummy, I was nervous. Olivia doesn’t enjoy tummy time (what baby does?) and I usually only do it every other day instead of daily (I’ve heard conflicting reports of it’s effectiveness). I expected her to cry when the doc placed her on her tummy. However! The doc placed her on her tummy and she immediately did the mini-push-up that three month olds do! I was so proud I nearly cried.

In the middle of the week, I was video chatting with my momma (who lives in Canada). I had the camera pointed at Olivia, and she was flailing around her arms and smiling and cooing. While we watched, she stopped flailing and stared intently at her hand! Again, I nearly cried. It was so neat to share the moment of this developmental milestone with my momma!

Olivia notices her fist! 10 weeks old.

Olivia notices her fist! 10 weeks old.

Finally, our gym had a BBQ on Saturday so we brought Olivia down to visit. There’s some photos below!

P.S. The cradle cap is about 4/5 resolved.

MY WORKOUTS

Tuesday, June 19

Walked about a mile and a half, baby wearing.

Wednesday, June 20

Walked about a mile, baby wearing.

Saturday, June 23

CrossFit HOPE => 134

  • Box Jumps (mod): 16, 17, 18
  • Pull Ups (scaled): 8, 9, 6
  • Power Snatch (scaled): 8, 8, 6
  • Burpees: 8, 4, 3
  • Thrusters (scaled): 7, 7, 9

My box jumps were box step-ups. My pull-ups were with a heavy band. My power snatches and thrusters were at 45#. My burpees were causing me to nearly puke up my breakfast!

I planned to just-keep-moving. And I kept to my strategy. Overall, I’m happy with my postpartum performance.

Sunday, June 24

Here’s the WOD:

  • 5 Rounds of: 40 Yard Sled Push (1.5 x’s BW/BW); rest as needed between efforts
  • Power Snatch- 1/1/1/1/1 @50/60/65/70/75% (15 minute Cap)
  • 5 RFT of: 10 Power Snatch (115/75)/15 Pull Ups

Here’s what I did…

  • Sled Push 40 yards

WU: sled +25 +(15×2) = 72# … ?
1: sled+25+(15×3) = 87# … 17.2 seconds
2: sled+25+(15×3) = 87# … 18.8 seconds

  • Power Snatches: 1 @ 50%,60%,70% => 40#, 50#, 55#

I don’t have a 1RM for Power Snatches so I used my Squat Snatch 1RM.

  • 5 RFT of: 10 Power Snatch / 15 Pull Ups => 20:40

I used 45# and a heavy band. I had in my head that I was going to only do 3 rounds and then head home to Olivia. But I finished three and people were still going so I figured I’d do the fourth one. And then when I finished the fourth, Julie was still going so I figured I’d do the fifth one too. Ugh. I’ve regressed so much on my pull ups. 😦

FINAL THOUGHTS

Here’s some photos from HOPE!

Yawn! Olivia at 10 weeks.

Coach Tami with Olivia Grace!

Our new little family! Olivia at 10 weeks.


9 WEEKS PP

June 17, 2012

ME

So after working to improve my macronutrient ratios, I’ve felt less squishy. Yay! I’m not weighing myself because that gets me too neurotic. But I do fit into my early pregnancy jeans.

Still hurting in the “pubic symphysis” on occasion – when I lay on my side for two long. I’m guessing that’s because it puts pressure on the top of my hip bones and pulls them apart at the bottom. I’m taking arnica still – at the recommendation of my midwife.

THE BABE

She’s been “sleeping through the night” according to the textbook definition since June 1st. That’s just shy of seven weeks. She’s still sleeping most of her naps before noon. I wonder when her cycle will rotate backward to 8pm to 8am or even 6pm to 6am? Or do I have to help her with that?

Hubby and I moved back into our own room on Friday night. It was emotionally difficult but we ALL got better sleep. She awoke at the same time as she usually does (between 5 and 6 am) and fell back asleep immediately after nursing. We’ll see how the next few weeks go re sleep. I’m going to continue to try to get outside each day. She seems to sleep better at night after a day in which we’ve been outside.

Everyone says that she’s tall for her age and so much more alert than they’d expect for a 2 month old! We don’t have anyone to compare her to; so we are just delighted with the little person she is! She’s found her fist to suck on. She smiles socially at strangers. She’s mostly content when she’s not hungry and if we put her in her crib when she yawns, she puts herself to sleep. Yay happy baby!

The cradle cap is about 2/3 resolved.

MY WORKOUTS

Wednesday, June 13

Here’s the WOD:

  • 5 Rounds of: 40 Yard Sprint; 45 seconds rest between efforts
  • (20 Minute Cap) Ascending Ladder from 1-10 of: Muscle Ups/Cleans (165/115)
Here’s what I did…
  • 4×40 yard sprints => 9, 9, 10, 9 seconds

I still have soreness in my ligaments. Makes quick leg turnover difficult. When I was 5 weeks preggie, I did a 40 yard sprint at 6.49. I could go faster than 9 seconds now if my ligaments weren’t hurting while I run. Perhaps I shouldn’t run until they’re better? But how will I know when they’re better if I’m not running (since that’s the only time they hurt)?

  • 1-5 ascending ladder of: muscle up progression / power cleans @ 75# => 14:35

For the muscle-up progression I did three ring dips with the blue band and three slightly jumping pull ups with the bar. Strangely, jumping hurts. Hurts the pelvic area.

I scaled the WOD because I had to get home to baby.

I really do think both of these things I’m dealing with (1. pelvic ligaments and 2. pelvic cartilage) are injuries from labour and not from having done CrossFit until 38 weeks.

Saturday, June 16

Here’s the WOD:

  • CrossFit Regionals Event 2! For Time: Row 2K/50 Pistols alternating legs/30 Hang Clean (225/135) (scale as needed)
  • GHD Back Extension- 15/15/15/15
  • Strict Knees to Elbows- 10/10/10/10
  • 3 Rounds of: Max Effort Plank; 1 minute rest between efforts

Here’s what I did…

  • FT: Row 2000m (9:10.5) / 50 Pistols alternating legs w/ heavy band / 30 Hang Clean (55) => 23:20

I PR’d on the row portion. My previous 2K row was 9:55 one year ago! 🙂

I used to be GOOD at cleans. Since giving birth (and being off for 10 weeks), they have gotten difficult.

And then I took my time with a scratch of the other stuff…

  • Mod planks => 30, 30 seconds
  • GHD Back Extension => 15, 15 (I nearly puked up my breakfast)
  • Grip strength => 7, 5, 7, 10, 10 seconds

After not doing pull ups or knees to elbows for MONTHS, my grip strength is shot. Those cross fitting women who had pull-ups, or K2E, before getting pregnant were likely able to keep doing them while pregnant. I, however, didn’t have any such thing and consequently, I did fewer pull-ups and K2E so my grip strength weakened. Ugh.

I’ll work on it.

FINAL THOUGHTS

Here’s a family photo!

Our new family! Olivia at 2 months old!

And here’s a few of just Olivia. 🙂

Olivia at 2 months!

Olivia at 2 months!


8 WEEKS PP

June 11, 2012

ME

I’m still getting the occasional ache in my pelvic bone area but I think that’s an injury sustained during labour. Nothing to do with CrossFit, really. I’m feeling stronger every day.

I’ve still got a bit of a pooch from the extra skin and my abs not being all the way back. If I really suck my tummy in, I can make it go away, but who wants to walk around all day like that? Anyway, it’s smaller this week than last week (which is the same story every week), so I’m not complaining until I hit 9 months PP. It took 9 months to build the full-term body, so I’m not going to make myself crazy to try and regain it before then.

Here’s what I am going to do…

I’ve been maintaining a similar macro-nutrient ratio as my last trimester because I’m tired and breastfeeding. In other words, up until now, I haven’t had the will or the inclination to lower my carb intake (in order to lose weight). Last week though, I started eating a few less carbs and consuming my cheat grains (rice and corn) less often. I’m psyching myself up for complete elimination, while I watch my milk supply closely. I’m not too much squishier than before I got pregnant – just a little. But I’d like to lose it eventually. And cycling my carbs really helps me with that. Before I discovered I was pregnant, I’d been doing a carb cycling schedule that looked like this: Monday and Tuesday, very low carb; Wednesday, moderate carb; Thursday and Friday, very low carb; weekend, moderate carb. It really helped me get down to my ideal weight, and then I discovered I was pregnant and then morning sickness caused me to throw that right out the window. So for the last 10 months, I’ve been eating moderate carb, gleefully. But in order to be at my best, I need have at least four days per week that are very low carb. I love how I look and feel when I follow that plan. So that’s what I’ll do…

For the record, my hubby and I had our blood cholesterol checked 10 days after Olivia was born, for personal reasons, and I just got my results back last week. According to the Chris Kresser method, my numbers are awesome! And my LDL is light and fluffy! Yay! My husbands is also good.

THE BABE

She is so smart and alert! She makes excellent eye contact and has started to recognize her toys!

She’s done 2! seven-hour stretches since last week and the rest have been 5.5 to 6 hours. We’re getting close!! We’re still in the same room as her but I’m almost ready to move back to our own room.

The cradle cap is about half resolved.

Here’s a pic!

Olivia Grace Fritzsche, at six-weeks-old.

MY WORKOUTS

Tuesday, June 5

Here’s the WOD:

  • 1 Round of: 3 min Jump Rope singles/50 Air Squats/40 Sit Ups/30 Push Ups
  • Helen= 3 RFT of: Run 400M/21 Kettlebell Swing (1.5/1 pood)/ 12 Pull Up
  • Press- 5/5/5 @60-75% 1rm
Here’s what I did:
With arms still sore from Saturday…
  • 3 min jump rope singles => 260 / 50 air squats / 20 sit ups (slow and steady) / 30 push ups (mod)
  • (Scaled) Helen => 3 RFT of: 200m run / 21 KB swing (26 lbs) / 12 pull ups w/ heavy band
  • Strict Press => 5×35, 5×40

Got a toe cramp after Helen. Must’ve been dehydrated. Bad for EBF momma!!

(7 weeks + 2 days postpartum)

Saturday, June 9

Here’s the WOD:

  • 5 min hip/back/shoulder mobility
  • For Time: 400M Run/25 Burpee
  • Power Clean- 3/3/3 @ 65/70/75% then 1/1/1 Max Effort  (20 Minute Cap)
  • 5 RFT of: 7 Power Clean (135/95)/15Wall Ball (20/14)
Here’s what I did…

I didn’t scale the run today, but I did “scale” the burpees! Thanks Coach Tami! :)

  • 400m run => 2:44 / 18 burpees => ???

I took note of when I got back from the run but I forgot what my time was when I finished the burpees.

I’m still feeling soreness/looseness in my ligaments; so I’m running slowly. Hopefully that tightens up soon.

  • Power Cleans => 3×65, 3×75, 3×80, 1×90, 95F, 95F

My previous 1RM was 110 in November. Oh well. Now it’s 90. That’s whatcha get for taking 10 weeks off! ;)

  • 5 RFT of: 7 PC @ 55 / 15 WB @ 12 => 10:34

Boy, my cardio needs some help too! Had to partition the WB in sets of 5!

(8 weeks PP after 10 weeks off, 4th class)

Monday, June 11

Walk 1.5 miles, baby-wearing.


7 WEEKS PP

June 5, 2012

ME

I’m almost back to normal. I still have some ‘extra skin’ on my belly and some beautiful tiger stripes. I earned those! The little ache in my crotch is still there sometimes, depending on what I’m doing and how I’m moving.

I had my 6 week postpartum check-up with my midwife this past week! She checked my bits and everything looks normal. My one stitch is almost perfectly healed and everything else looks normal. She checked my abs and said that while they’re not all the way back in place, they’re doing really well. She cleared me for CrossFit! You can read about my first two CF workouts below!

THE BABE

She is squishy and beautiful. She’s only 7 weeks old but she’s so TALL that she’s started to grow out of a few of her 3 month sleepers! Our two month check up is in two weeks. Can’t wait to see how she’s doing!

Her sleep is still a little disorganized. It mostly occurs between midnight and noon, but it’s not consistent. The longest sleep section occurs just after midnight for between 3.5 and 5.5 hours. We’ve gotten 6 hours only twice. We’re currently sleeping in the same room as her but she’s in her own crib. Because she’s such a noisy sleeper, we’re thinking of moving back into our own room (we’ve been sleeping on the futon in her room). This week she’s stopped going right back to sleep after she’s nursed. It’s been kind of exhausting.

The cradle cap is still there and the coconut oil helped a little. But I’ve decided to let it resolve on it’s own. Her baby acne is pretty much gone now.

MY WORKOUTS

Wednesday, May 30

Here the WOD:

  • 5 Min Hip Mobility
  • 20 Min AMRAP of: 200MM.B.Run/12 Wall Ball(20/14)/6 Plyo Push Ups (on medicine ball)
  • TGU- 1/1/1/1/1/1/1/1/1/1 each (Max Effort)
  • Back Extension- 10/10/10
Here’s what I did:
  • 5 min him mobility
  • 20 min AMRAP of: 200M MB run / 12 wall ball (12) / 6 mod push ups => 4 rnds + run + 6 w.b.
  • Pelvic Tilts: 10/10/10
  • Back Extension: 10/10/10
I ran slowly. But I ran. I felt strong on the wall balls. It was encouraging. I felt weak on the push ups. I didn’t have the core strength to do plyo on the med ball so I just did plain mod push ups on the mat.
When we got to the TGUs, I couldn’t do them at all. Two reasons, both related to pregnancy:
  1. I stretched the cartilage in the middle of my pelvic bone during labour
  2. My abs are still not completely back in place yet
TGUs stress that pelvic bone cartilage more than I should be until it’s healed. Also, my ligaments in that area are still a little loose. And my abs still have some separation. Consequently, TGUs push my abs out instead of in. Not good. I’ve got to work on gaining my core strength back slowly.
Someone needs to remind me to do Pelvic Tilts daily.
Also, I wasn’t terribly sore after this workout. It felt good!

Saturday, June 2

Here’s the WOD:

  • Row 3 minutes @ 90% RPE
  • Power Clean- 3/3/3/3/3 65-85% 1RM
  • Tabata- Burpees
  • 21/15/9 RFT of: M.B. Clean Wall Ball (20/14)/Strict Chin Ups
Here’s what I did:
  • WU: 400m run => 2:54
  • Power Cleans => 3×70, 75, 75, 80, 80
  • Burpee Tabata => 3, 3, 3, 3, 3, 3, 3, 3 = 24
  • 21-15-9 of med.ball cleans + chin ups => 11:38

My “leg-amints” are still a little weak and stretchy. Running is slow.

The power cleans were not 85% of my last 1RM which was 110. But hey, I’ve not done them in two months. Coach Tami said my bar-path was straight. Yay! I’d been worried about that since I’d been maneuvering it around my baby belly.

For the 21-15-9, I used the 12# ball. Felt strong on the wall balls. I felt weak as hell on the chin ups. Used a green band and a little jump too. Ugh.

And even with the band and little jump, my arms were sore for THREE DAYS after this workout!

OTHER THOUGHTS 

After my first two workouts back at CrossFit, I feel strong. I’d been out for two months, basically, and so obviously, there’d be losses and no gains. But it’s interesting where the losses have been.

  1. CORE STRENGTH: Obviously, my core is still working it’s way back to “flat.”
  2. ARM STRENGTH: I didn’t anticipate the weakness in my arms. I thought my legs would be weaker, but they still seem strong.
  3. LEG LIGAMENTS: My ligaments near my crotch are still rather sore and loose. I wonder if that’s from pregnancy or specifically from labour. It makes running difficult.
  4. PELVIC GIRDLE PAIN: Very mild. But it does have an effect on my mobility.

So I’m going to continue at CrossFit but take it slow.