Pregnancy modifications

Week 37

Mon 30th Jan HF session
30:30 x 5 rounds 25min
Push ups on paralettes (some on toes some on knees)
Horizontal row
Kettlebell front squat @ 16kg full range to crate
Sumo deadlift with barbell @ 40kg

Tues 31st Jan HF session
Endurance
17 mins AMRAP (As many rounds as possible)
5 x jumping pull ups (all chest to bar)
10 x lunge box step ups each leg
5 x burpees (did push ups on rings instead)

Did 5 rounds plus 20 reps

Wed 1st Feb HF session
Speed & Power 25 mins
Double unders
Burpees (did off a box-pregnant burpees)
Medicine ball slam
Sumo deadlift high pull with 16kg kettle bell
Ladder intervals

Didn't feel like I got very much speed or power up in this session but just went through the motions anyway. Still worked up a bit of a sweat which is better than nothing.

Thursday- Had day off...feeling bit tired

Friday 3rd Feb PT session
Every minute on the minute. Start at 1 rep of each progressing in reps each round till less than 15sec of rest left in minute.
Push up (using paralette, most on toes) & front squat with kettle bell (supersets)
Then next minute....
Pull up (using orange and green band) & Strict press with kettle bells @ 10kg each (supersets)

Sat 4th Feb HF session
Every minute on the minute for as many mins as possible
30 min cap
2 x Pull ups (used 2 bands)
5 x Push ups (on paralettes)
10 x Squats (ended up cutting these out so I could get more rest in between rounds)

Overall good workout :)

Week 36

Monday 23rd Jan HF Class
10 sets x 10 reps
Push ups on paralettes (first 5 on toes than knees)
Pull ups using orange and free bands
Double unders did half of the rep range so 50, 45, 40, 35, 30 and so on

Wednesday 25th Jan HF Class
10 down to 1 reps
Front squat with kettle bell 16kg (did double reps)
Then max reps of strict press @ 20kg
Score for workout was total press= 154 reps
Happy enough with that

Satutrday 28th HF Class
20:40 Speed and powers 5 sets
Lateral plate step overs
Ground to overhead with 10kg plate
10m interval sprints (did bike instead)
Med ball slams used 2kg
Push press @ 15kg

Did 491 reps all up. Was a fun workout. Theses workouts work ok for me as i get a measured rest...twice the rest as the work.

Still can't believe I can still do double unders. I do 10 then have a rest. I can't believe I can still do lot of things really. With only 3 weeks to go you've got to be happy with that :)

Overall had a lazy week only getting in three sessions. No particular reason really for it. I just didn't make the sessions my priority. Next week will be better.


Here's a belly pic of me at 36 weeks

Week 35

Firstly here's a recent pic of me at the gym. An awesome photographer Trudy Ely took some shots. She does a top job. Check out her blog for more of her work...http://imaginebytrudes.blogspot.com/

Monday 16th Jan HF class
Endurance session
21-15-9
Kb swings 16kg (all unbroken)
20inch box step ups (reps each leg)
Medicine ball slams
Bike 600m
Time: 17:39

Also did max ring dips in 3 mins. Did 28 with yellow band

Tuesday 17th Jan HF class
40:20 x 8 sets
walking lunges (did 10kg dumbbells squat and press instead)
Pull up using orange and green band
Push up on paralettes (did first 5 on toes then onto knees)

Wednesday 18th Jan Crossfit mom workout
20min AMRAP
4 x pull ups with orange band some kipping
4 x ring dips with yellow band
8 x push ups on paralettes on toes
12 x 1 arm kb swing 12kg bell

Did 4 rounds and that felt like enough

Thursday 19th Jan HF class
40:20 x 8 sets
1 leg box squat
Strict barbell press @ 20kg
KB front squats @ 16kg

Friday 20th Jan Pt session
10 to 1
Bench press @ 25kg
Med ball slams @ 4kg (rep range x 3)
Strict pull ups using green and orange bands

I feel happy to still be managing 5 days a week of training. I'm consistent if nothing else which has to serve me well at some point.

Daniel and I attended antenatal classes this week. They were interesting. It was good to hear more about what to expect in labour with the different stages of labour discussed in more detail. Knowledge is power and its reassuring to at least have an idea of how much longer will be left! On the other hand sometimes not knowing too much is better. Hmmm not sure which I'd prefer. I plan to just go with the flow. It seems to be an event in your life in which you have not much control over so I see no point in stressing out over what your birth plan might be. People seem to get disappointed when things don't go to plan. The only thing I'd like to avoid would be a caesarian birth but from what the midwife was saying they are becoming more the norm which is an interesting fact.

Week 34

Tuesday 10.1.12 hf workout
40:20 x 10 rounds
Sumo deadlift high pull barbell @ 20kg
Push up (did at least 5 on toes then knees and used paralettes) felt way hard

Love these couplet sessions. Chest felt smashed the day after. I miss feeling DOMS.

Wednesday 11.1.12 hf workout
Endurance session 15 reps to 1
Thruster barbell @ 15kg
Hanging leg raises
Row 100m

Time: 31 mins


I would of preferred to run but played it safe instead and rowed. I haven't really tried running since last time I did it and felt an uncomfortable pressure in the pelvic area. Funny though as double unders still feel ok and that's a ballistic movement also.

Overall I'm feeling pretty good. I have noticed that my feet hurt a lot though. All the extra weight through them I suppose. It does feel good to rub peppermint foot lotion in at the end of the day and well...feet like new in the morning. Couldn't imagine being on my feet working a retail job at this point. Horrible!

Thursday 12th Jan-Hf class
10 reps x 10 sets
Barbell deadlifts @50kg (did sumo stance deads)
Hanging straight leg raises
Barbell clean and press @ 20kg
Time: 15mins something...

Friday 13th Pt session
40:20 x 5 sets
Lunge with med ball partner throw with rotation
Pull under rings with rotation
Push up with rotation (used the paralettes on knees)
Kettlebell 12kg bent over row

Heres a link to a video of this workout :) enjoy!

http://www.youtube.com/watch?v=qy3P-g6pmBQ&feature=share

www.youtube.com

Here's me comparing myself to a medicine ball! haha

Week 33

Monday 2.1.12
Crossfit Filthy fifty workout (modified to make it a dirty thirty!)
30 x 20 inch box step ups
30 x jumping pull ups
30 x kb swings @ 12kg (modified height to head height not full extension because of rib pain)
30 x walking lunges
30 x hanging straight leg raises
30 x push press @ 25kg
30 x alternate supermans
30 x wall balls @ 4kg
30 x push up on rings (no burpees due to ribs)
30 x double unders (can't believe I can still do these)
Time: 26:30
Videoed this workout and will put it up soon.

Tuesday 3.1.12 HF class
10 rounds x 10 reps of
Front squats @ 30kg barbell
Pull ups (did first 5 with green band strict then last 5 kipping with a band so that I remember how to kip)
Those pull ups are getting way hard now.
Time: 38:00 only managed 9 rounds but happy enough with that.
Wednesday 4.1.12 hf class
30:30 x 6 sets
Push ups (did on paralettes on knees)
Sdhp barbell @ 20kg
Horizontal medicine ball throw
Horizontal row under rings.

Friday 6.1.12 Pt session
30:30 x 5 sets
hang power cleans @ 25kg
strict press @ 20kg
power snatch @ 25kg
Horizontal row under rings

Here's a video link to a video of this workout...Enjoy!!

http://www.facebook.com/l.php?u=http%3A%2F%2Fyoutu.be%2Fne1Np3p5kk4&h=eAQFGnT_UAQHyuCUdwApiFzG0b-3biHc2qKkQbOFHH8phuA

Saturday 7.1.12 Hf class
30:30 no rest x 8 sets
1 leg deadlifts with kettlebell @ 20kg
1 arm snatch with dumbbell @ 10kg
1 arm row with rotation

Week 32- Merry Xmas!!

Its Xmas time!!! I have a feeling that no other Xmas I have the will ever be the same...it might of been my last ever sleep in on a xmas morning...


26.12.11 HF Xmas workout
Did a Xmas workout called 12 days of Xmas. You start on day 1 and work your way through the 12 days of xmas and as you work up the ladder you do each day working backwards then jump up to the next level.  It was a a fun workout.
1 x 100m sprint (power walked instead)
2 x strict press @ 25kg
3 x squat cleans @ 25kg
4 x pull ups with green band
5 x box jumps (did step ups)
6 x push ups(used paralettes to get full range)
7 x kb swings @ 12kg
8 x bur pees (skipped these as they really hurt my rib)
9 x Sit ups (did on swiss ball)
10 x wall balls
11 x knees to elbows (straight hanging leg raises)
12 x power snatch @ 25kg
Time: 48:23

Just trying to work around the pain in my rib and find movements that don't aggravate it too much. I'm trying to limit any sort of rotation.
Went to do a warm up on Wednesday and was in a plank position, rolled a medicine ball to my partner opposite and felt a sharp stabbing pain in my right side near my rib. It hurt, a lot. Felt like I was going to pass out and was in pain for about an hour so I iced it took some pain killers then went to bed.

Barely got through the days of Thursday and Friday, felt most comfortable lying down on my left side with my arm up over my head. Sooo depressing. Went to see my obstetrician on Thursday hoping for an explanation but she told me it was very common and advised me to take up swimming. I felt like telling her to go jump! I hate to swim. Saw a foot on the ultrasound right up under my rib...this baby will get a smack when I finally meet her for doing this to me lol

Sat 31.12.11 HF class
Told myself to just suck it up and do something. So what I have a foot in my rib. What am I going to do? Nothing? All this doing nothing is driving me crazy! So I slowly warmed up to the movements to see how they all felt and ended up doing the speed and power workout. My range of motion was greatly reduced but I got through it. Still managed to work up a sweat so it's better than nothing. Everything felt a bit painful but not in a sharp stabbing kind of way like on Wednesday. A bearable pain.

Speed and power 20:40 x 5 sets
Push press 20kg
Kettlebell swings ( did 12kg and reduced range to head height as these hurt)
Touch jumps (did air squats)
Rope shakes
Medicine ball slams (went really slow on these with 4kg ball)

                                                                 Here's me at 32 weeks

Week 31...Freaking out!

I woke up the other morning and had a slight freak out. In as little as 8 weeks I will have a baby and I'll be a mum! Now I know I've had 7 months to realize this but it doesn't stop the freak outs happening. So many questions go through my head. Will I be a good mum? Will I know what to do? Will mothering instincts just kick in? Will I lose myself having to devote so much of myself to this new baby that will be totally reliant on me? How will I go with limited sleep? Will I ever have abs again? Will I even care about any of this if all my priorities change?

This week I started to experience a pain in my ribs on the right side. So off I went in search of possible answers again. A lot of movements were uncomfortable. Hell even rolling over in bed and sleeping on the right side hurt. I don't remember feeling a sudden pain during a workout I just had it over the weekend. Hence why I didn't train till Thursday and even then I had to modify most movements. I don't know if it's caused by the baby moving up into that area or whether it's muscular but I know I can't ignore it during training.

I only managed two workouts this week which was so frustrating to me, one on Thursday and one on Friday. Here they are detailed along with the modifications made.
Thursday 21.12.11 HF session
Speed and power on the minute every minute x 4 rounds
7 x dumbbell burpees 8kg
8 x kb swings 16kg
9 x sprint intervals (subbed for bike instead for whole minute)
10 x k2e (did hanging straight leg raises)
20 x air squats

Didn't get much speed or power in this workout happening. Just wanted to work up some kind of sweat.
Friday 23.12.11 PT session
Did a session with static holds to at least try and maintain strength seeing as my mobility was severly limited. Did 15 secs holds then 30 sec holds, 45 sec, 60 secs then worked back down to 45 sec, 30 sec, 15 sec.
Movements were bar hang, wall squat hold and 10kg weight plate overhead. Movements felt fine, albeit frustrating.

In the meantime I'm getting bigger by the day! Heres a pic to prove it.

Week 30

Here we are week 30. Thought I'd never get here. I remember way back when thinking that 30 weeks was sooo far away...

Mon 12.12.11- HF workout
Endurance
2-4-8-16-24-24-16-8-4-2
Kb swings @ 16kg
Toes to bar (did toes thru rings instead, less strain on my lumbar)
Box jumps burpees (did box step ups onto 20 inch box and jump back burpess not full chest to floor)
Rime: 38:00min
This was a good one. Worked up a decent sweat. Made sure I took lots of water breaks.

Tues 13.12.11
Practiced some oly lifts.
Snatch @ 25kg 3 reps x 5 sets
Clean and split jerk @ 35kg 3 reps x 5 sets
Snatch felt better than the cleans today. Focus on technique.
Then did 10 sets of 10eps of pull ups & front squats. Only ended up doing 8 sets all up. Used green band for pull ups and practiced kip for most of them. Did most in sets of five. Used 20kg kettlebell for front squats.

Wed 14.12.11- HF class
Focus was sled pulls over 15m. Loaded sled up to about 95kgs and felt good grind in the legs.
Workout 30:30 x 6 sets
Bicep squat curl with db 10kg
Push up on rings
Sumo deadlift high pull with barbell @ 25kg
Lateral lunge press with 10kg dumbbell (changed these to forward lunge press as lateral felt like a strain)

Thursday- Rest day

Friday 16.12.11 - HF class
Max strength session . Obviously I didn't go for max strength but still got a decent session from this one.
Did 5 sets of 5rm deadlifts @ 80kg (used sumo deadlift as belly feels a bit squashy doing standard ones)
Max wall sits for 2 mins
Max bar hang for 1 min
10 x dumbbell burpess @ 10kg (did jump back ones)
15 x back to standing rope climbs
16 x turkish get ups with 12kg
All with 1:30min rest between each movement. Overall felt good. Took about 25 mins to complete.

Overall felt really tired this week. I think the baby is going through a growth spurt. I napped for about 2 hours on average each day. Whats that about? Couldn't seem to peel myself off that lounge except to eat and pee haha lovely :)

It's a Girl!

Back tracking now to week 20...had an ultrasound and found out its to be a girl! We're pretty happy with that. Girls are cool. I think she's going to be a pretty strong girl too judging by her kicks these days. During the ultrasound she grabbed both feet and did a big hamstring stretch....so flexible haha takes after me obviously and already has a better stretching routine than I do.
Here's a pic of the ultrasound for you. I'm trying to work out if she's pretty or not...she just looks kind of weird haha sorry baby oh and sorry for bumping you into all sorts of things like benches, walls, car doors etc I just keep misjudging how big you are these days.

At 20 weeks she is as big as a spaghetti squash (20cm) and weighs about .45kg. Amazing huh :)

Week 29

Mon 5.12.11- HF class
5 x rounds
7 x full squat cleans @ 40kg
14 x kb swings @ 16kg
Time: 11:58

Switched to hang power cleans 2nd round in as my belly felt squashed. Swings felt super easy and really light. I love these type of workouts. Took it pretty easy and had lots of rest breaks. I make myself have a sip between rounds or chalk up so that I make sure I catch my breath again. I videoed the workout and will put an extract of it up.

Tues 6.12.11
Did a bit of work on Olympic lifts. Worked on full snatch in sets of 5. Stayed at 30kg. Focus was on technique not load. Probably felt that the drop into the squat wasn't as quick as it should be but overall the movement felt ok.

Also did deadlifts and tried it sumo deadlift style. The Crossfit mom site suggested it as a modification for when the belly gets in the way. Did a few set of 5 at 80kg. Felt my adductors the day after that's for sure.

Wed 7.12.11- HF class
30:30 x 8 sets
1 leg deadlifts 16kg kettlebell
1 leg box squats
Push ups on ground

Happy to get all rounds out. Reduced range on push ups now due to belly but focused on getting belly to the floor haha

Core: Did static L- sit (way hard) and alternate leg/arm superman on bosu ball to make the movement a bit more difficult.

Thurs 8.12.11- HF group
AMRAP in 20 mins
Add on one rep each round
10m sled push
Turkish get up @ 12kg
Knees to elbows (did on rings as can get better range)
Burpees (did jump back ones)

Completed 6 full rounds plus 11 reps. Worked at a steady pace but didn't push it. Felt great at the end of this.

Fri 9.12.11- Pt session
10-1
Hang power cleans @ 35kg
Bent over rows with kettlebell 16kg

Sat 10.12.11- HF group class
Workout 1
21-15-9
Thrusters @ 25kg (did unbroken) felt pretty easy this load
Double unders sets of 63, 45, 27
Time: 7:30 including loo break haha

Workout 2
12 min amrap
Burpee jumping pull ups (did jump back burpees not chest to floor)
Do 4 x kb swings @ 16kg on the minute every minute
Score: Approx 50 lost count

Week 28

Mon 28.11.11- HF group class
40:40 x 6 rounds
pullups using green band
walking lunges & press 10kg dumbbells
reptilian push ups

This session was surprisingly hard especially the pull ups.

Tues 29.11.11- HF group class
AMRAP (As Many Rounds As Possible) in 15 mins
Thrusters @ 30kg
Sit ups (subbed for hanging leg raises)
Double unders

I did 11 rounds even including loo break lol. Not too bad considering I'm 6 months pregnant. Also compared my rounds to last time i did it back in June @ 4 weeks pregnant. I got 11 rounds plus 9 using the same weight but did sit ups back then as requested. Kind of makes me think I was slacking off back then.

Wed 30.11.11
Didn't train today as was a bit sore in the pelvic region so had a day off.

Thur 1.12.11- PT session
8 x rounds of sets of 8 reps
1 arm swiss ball chest press using kettlebell 16kg
SDHP barbell @ 25kg
Ring dips using yellow band (most sets unbroken)

Fri  2.11.11-Crossfit mom advanced workout
5 x rounds
10 x hang power cleans @ 25kg
10 x front squat using kettlebell @ 20kg
10 x push press @ 25kg
10 x overhead squat @ 25kg
start and finish with a 400m run

Didn't time it but it felt like it took forever! Everything felt ok except for the overhead squat i really had to focus on keeping my weight centred and the run felt heavy in my pelvis. Funny enough I'm feeling a bit of pressure there these days haha. I have a feeling that that was the last of my runs for a while. Might have to use the dreaded rower after all aarrggh

Sat 3.12.11- HF class
21-15-9-9-15-21
Push up on rings
SDHP (used 25kg barbell)
weight plate 15kg ground to overhead
4 x stair repeats (didn't do these)
400m run start and finish (subbed row)

No more running for me so used rower instead. Left the stairs out of this workout too. Feeling too clumsy.

                                  Here's a pic of me in action at 28 weeks

Wearing a 10kg weight vest all day is hard!

3^rd trimester 28-40 weeks

So here I am officially entering my 3^rd trimester. Things should start to get interesting now as ill have to start modifying my workouts a bit more. Things are getting a bit harder which is understandable seeing that in all my workouts I’m wearing a 10kg weight vest. A really helpful website I have found is crossfitmom.com and would recommend it to anyone whether you crossfit or not. The site suggests modifications to movements that are universal and also has a great forum. I’ve spent a lot of time on there recently. I’ve started to implement a few of the posted workouts into my training to add a bit of variety.

Week 26

Monday 14.11.11- advanced workout from Crossfit mom site

Chipper

400m run

20 step ups

20 push ups

20 kb swings 16kg

20 kipping pull ups (Yah I can still do these)

20 barbell deads @ 60kg

20 ring dips with green band (these are getting harder)

20 clean & jerk @ 35kg 

Tuesday 15.11.11- advanced workout from crossfit mom site

5 x rounds

3 x rope climbs

10 x K2E

10 x walking lunges with weight plate overhead 10kg

200m run

Wednesday 16.11.11- HF workout

Focus: SDHP with kb 20kg x 5 sets 40:20

Workout

30:30 x 8 sets

1 arm sb chest press 16kg

1 leg squat to crate

Rope climb back to standing 

Thursday 17.11.11- HF group class

5rm push press 47.5kg

Workout

50-40-30-20-10

Hanging leg raises (subbed for V style sit ups)

Air squats (subbed for touch jumps)

Time: 21:54

Friday 18.11.11- Pt session

10 to 1 reps

Ring dips green band (these are getting way harder)

SDHP kettle bell

Dumbbell Chest fly

Pull up holds 60:45:30:15 

Saturday 19.11.11- HF group class

7 x rounds

400m run to start

7 x toes to bar (did toes to rings as felt more comfortable)

7 x hang power clean and jerk 35kg

400m to finish

Time: 22:29 not too unhappy with the time

Week 27

Monday 21.11.11- HF group class

Workout

40:20 x 8 rounds

Barbell deads @ 55kg

OH walking lunge

Push ups on ground

This workout felt hard for me today.  My quads are in agony, really tight with reduced range of motion on the lunges. So about 3 rounds in I did hori rows instead of deads and body weight lunges not weighted and was ok. More foam rolling in order for me I think. 

Tuesday 22.11.11-HF group class

Focus: ring dips 40:20 x 8 sets Ouch

Workout

21-15-9

Kb swing 16kg

Kipping pull ups (did in sets of 3 or 4)

400m run

Time: 15:00min

Happy with the time as looked back on training diary and had done this workout about 10 months ago in 13min. It felt pretty easy, way easier than I remember it being last time. I still remember it. It hurt. Will aim for sub 10min post baby J so happy I can still do kips. Took me so long to be able to do them.  I’m determined to keep a couple throughout this pregnancy.

Did Turkish get ups for core 12kg kettle bell. Felt ok. 

Wednesday 23.11.11- HF group class

30:30

Jack knife

KB 1 leg deads 20kg

1 arm pull rotate

DB 1 arm bent over row 16kg 

Thursday 24.11.11- HF group class

Speed and power 20:40

Box step ups (subbed for box jumps)

Ring push ups

Mb slams

Burpees (did jump back ones)

Double unders (slow but felt ok)

Score: 317 

Really didn’t get much speed up, kept it pretty tame but still worked up a sweat. I’ve only recently stopped jumping onto boxes not so much because it’s a ballistic movement but because I feel clumsy now. Other ballistic movements like double unders and even running are still feeling good even though all the books tell you not to do them. Once again I’m listening to my body and if it doesn’t feel good I won’t do it. Simple. My other option to sub running is to use the rower *Shudder* I’m not a fan and would imagine as I get bigger my belly would get in the way. We’ll see. 

Friday 25.11.11- Pt session

40:20 x 4 rounds

Multi directional lunge 16kg kb

DB 10kg clean & press

Bent over row 12kg

Back to standing rope climb

Dumbbell wood chop 10kg