It’s crucial that as an athlete who is transitioning from/to preconception through AT LEAST the first year postpartum, you recognize that it is crucial to honor the current state of your body as it is either growing and preparing or healing and processing.
I’m not here to give you all of the science, research, or even reasoning behind why you need to avoid these movements, but simply to make sure that when you ask a coach in the gym or decide to Google something, that we are all on the same page and the information is correct
Our recommendations for pregnancy and postpartum are based on developmental kinesiology and as such, the end goal is to create a stable core.
There are a few absolute “DO NOTS” during this transition in relation, not only to CrossFit but health and wellness in general. These include any movement that creates a coning effect of the abdomen or creates pelvic floor discomfort or dysfunction (such as leaking urine). Additionally, any movements or exercise that cause pain or discomfort in the body should be avoided.
Here are some examples of movements to avoid during pregnancy and postpartum:
Kipping, crunches, sit-ups, extended period of planks, toes to bar (including the modification of knees to elbows), mountain climbers, v-ups, L-sits.
As soon as the following movements become inappropriate (form is compromised), uncomfortable, or cause symptoms (including non-painful coning of the abdomen), AND for at least the first 12-16 weeks postpartum, avoid:
Burpees, jump rope (double or single unders), running, box jumps.
As soon as the bar path is impeded (usually in the early second trimester), avoid olympic lifts (snatch, clean).
Establishing a solid core foundation is key before re-introducing these complex and explosive barbell movements – usually 12-16 weeks.
Accessories to Avoid:
Wraps, belts, bands, lifting shoes at least for the first 6-9 months postpartum, but ideally the first year. Stabilize with your own body.
If you have any other questions about transitioning into motherhood and/or postpartum, do not hesitate to ask. While our coaches may not have the answer upfront, it is their job to get you the right information, sooner rather than later.
You know the inch I’m talking about. The inch between squatting just above or just below parallel. The inch between getting your chin to the pull-up bar or just over it. The inch between slightly bent elbows and a full lock out in your handstand pushup. It’s so easy to get caught up in the whiteboard and “out performing” a friend who’s close to you in ability. Each time you count a rep that doesn’t meet the movement standards Crossfit and your box have established, you’re not only claiming something you didn’t earn, but you’re also cheating yourself out of good movement and improvement.
Now I’m not talking about unintentional slips during the WOD. We ALL need reminders to open our hips all the way at the top of the box jump or stand all the way up in the push jerk before resetting. We ALL lose count mid set and take our best guess at which rep we’re on. Those things happen. When you maintain high intensity long enough, things begin to slip. That’s why we have coaches! But there’s a big difference between that and counting a rep you didn’t quite complete.
There is a reason for the movement standards our box maintains, and everyone is held to that same standard! You should never be ashamed of not being able to hit that Rx button if you did YOUR best and moved correctly through the WOD. Rx gives us a goal to aim for! If you fudge a couple pounds on your barbell or a couple reps in that AMRAP, where is that satisfaction in clicking the Rx button or putting in your time? Not only is it a lie, but it is also robbing you of satisfaction later down the road when you DO lift the Rx weight.
Don’t find the feeling of satisfaction from the whiteboard, but find it in the sense of accomplishment after the WOD and that exhaustion that comes from pushing your body to the next level. Maybe that level isn’t where your best friend is or where the “superstars” at the gym are… Who cares?! Should we always have a goal of where we want to go? YES! Of course! But don’t be so focused on that goal that you forget the critical steps along the way. Embrace each WOD and give it your best shot. The satisfaction in that is enough.
Keep pushing, Habu athletes!! Whether you are at the top of the whiteboard or at the bottom, your hard work doesn’t go unnoticed! Each day, week, and month you are becoming better than the one before, and in that, you should be very proud.
Inspired by “An Open Letter to Cheaters” and general observation in the box.
Have you ever found yourself drinking coffee after a hard training session? Do you find yourself having a hard time recovering? We all want to find ways to help us recover, especially in the CrossFit world. Did you know that drinking coffee after a workout can be that mistake that you are making when it comes to recovery?
When you workout, cortisol is released to help mitigate the stresses from that workout. This is all normal during training so don’t fret. One of those negatives from cortisol released is catabolism. All that cortisol released puts your body in a catabolic state. At the same time, the body is producing testosterone, which when measured against cortisol equally, is very important towards your recovery process. Immediately after training, the priority should be to lower those cortisol levels so we can create an optimal testosterone to cortisol ratio, for recovery. This is why a post workout shake is important. Feeding your body properly takes your body out of the catabolic state to an anabolic state. So where does coffee come into play?
Well, coffee creates an opposite effect from that “post workout shake”. It keeps your body in a catabolic state. Remember that coffee is essentially a “pick me up”. When you drink coffee, the adrenals produce cortisol. Also remember, cortisol is a good hormone, a catabolic hormone, but a good one. In times of stress, it is our friend. Cortisol is the hormone that breaks down protein for energy, ideal before a heavy lifting session. Just remember when you drink coffee after training, you are prolonging the catabolic state.
When: October 1st
8:00 AM-5:00 PM
Where: Battle Race Park (inside German village Tokyo, Chiba prefecture)
Who: teams of 4
Reebok is hosting a first fitness battle race, which is not just competing “Cruelty”, “Intensity”, or “Danger” but includes functional movement that represents CrossFit as a base of the new reebok original obstacle race and tough fitness element, which improves your physical ability.
Alright Habu athletes! Get your teammates and sign up for the competition. There’s nothing better than a battle outside the gym to mix things up and give you a new perspective on fitness. Have fun! We’ll be rooting for you all the way!
Big congratulations to Noel Min for becoming certified in USAW sports performance. This is a monumental moment for Coach Noel that only adds more expertise in his training and coaching methods at the box. Check out the picture below of Noel with Glenn Pendlay below. To learn more about Noel check out his coach profile or stop by CrossFit Habu at the address below.
Box Contact Info
261-2 Kadena Kadena-Cho,
Okinawa 904-0203, Japan
Phone: 070 5412 0624