How did week 2 go for you? We’re now at the halfway point of the Open! You are in the right place if you are pregnant, postpartum, have any pelvic floor considerations (leaking urine at anytime including jumping and lifting, diastasis recti, pelvic organ prolapse), or if you are a coach.
20.3 has been announced and here is what’s on the whiteboard…18.4!
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Notes on mindset and overall considerations. Steady pace is the name of the game on this workout, even though it is meant to be a quick one. I would make sure you are working at a pace that you can still comfortably talk through. If you want to get the workout done, forget about the time cap and take you time.
This brings me to breathing strategy. Breathing through the movements is going to be very important. Try to exhale on the exertion or the difficult part of the movement. For this workout, that would mean exhaling while picking up through the deadlift, pressing up with the push, and inhaling as you go back down or in between reps.
If you experience any symptoms of pain, pelvic pain or discomfort, incontinence, pressure or feeling of something falling out or your vagina, or pressure/discomfort in your abdomen/midline please stop. Try one of the alternatives for that movement, or, if the symptoms do not dissipate stop the workout. Your long term health and athleticsm is much more important than this workout.
Pregnant Athletes:
Deadlifts: I would recommend scaling the weight to one that can do lots of reps with (more than 20) and are able to breathe through.
If you are further along and the baby is getting in the way of your setup stance, you can try doing sumo deadlifts (wider foot stance, narrower hand placement) to make more room for baby. You could consider raising the height of the barbell on some plates, or using a kettlebell off of a box.
Handstand Pushups: Risk vs. reward mindset here. There is risk of falling kicking up to the handstand and coming back down. Also, coning of the abdomen is something to consider, especially if you would be kipping, but ultimately if you are pregnant I would not recommend going upside down.
I would ask you to think about why you want to go upside down, and if it’s truly worth it. There will be plenty of time after baby comes to go back to upside down movements. CAN you do this movement? Yes, you probably can if you had this skill before you got pregnant and I know that it can be tempting to see if you still can but ask yourself if the potential reward is worth that risk.
Alternatives: Dumbbell strict press, either standing or seated. Things to watch for here are making sure your rib cage stays down throughout the movement, you don’t want them flared out – putting more tension on your midline.
*Hand Release Pushups: I would advise against these if you are past your first trimester or are showing. You could consider doing elevated pushups with hands on a box, or scale to wall pushups if necessary.
Handstand Walks: Again I’ll bring up risk vs. reward. There is a lot more risk with this movement as you could fall coming down from the handstand, kicking up to the handstand etc. Also, with the pregnant belly your center of gravity and weight distribution is different then when you were not pregnant so the movement may feel completely different then it may have before…increasing the chance of falling.
Alternatives: Bear Crawls (which is the scaled movement): This movement may be ok for you. If you have no coning or symptoms while you are performing the bear crawls, go for it! Depending on how far along you are/how big baby is this movement may not feel comfortable. In that caseyou could perform crab walks. With crab walks be on the lookout for coning. For more info on what coning is read this post. Weighted Carry is another option. Grab some dumbbells or kettlebells and walk the length while carrying them.
Postpartum Athletes
Deadlifts: I would recommend going into these with a risk vs. reward mindset and consider scaling the weight. You want to make sure you can use breathe throughout the entire movement. If you cannot breathe, you’re either going too fast, or too heavy.
If you feel as though you will need to use a weight belt, the weight is too heavy – please consider scaling to a weight you are comfortable lifting without a belt.
Strict Handstand Pushups – Risk vs. reward mindset here. I would strongly advise not going upside down if you are early postpartum.
If you have diastasis recti (please see a pelvic floor PT) consider this when deciding if you will be doing this movement. It places a lot of stress on the abdominals being upside down and pressing. If you are coning or having any pain, please stop. For more information on coning, see this post.
I would ask you to think about why you want to go upside down, and if it’s truly worth it if you are early postpartum or have diastasis recti. CAN you do this movement? Yes, you probably can if you’ve had this skill and I know that it can be tempting to see if you still can but ask yourself if the potential reward is worth that risk. If you have not yet worked up to HSPU in your postpartum journey, I do not recommend doing them in this Open workout for the first time.
Alternatives: Dumbbell strict press, either standing or seated. Things to watch for here are making sure your rib cage stays down throughout the movement, you don’t want them flared out – putting more tension on your midline.
*Hand Release Pushups: The consideration here will be if you can perform the movement without coning. If you find that you are coning, you could consider doing elevated pushups with hands on a box, or scale to your knees or wall pushups if necessary. Try to find the most difficult version of these you can complete with good form and no coning.
Handstand Walks: Again I’ll bring up risk vs. reward. There is a lot more risk with this movement as you could fall coming down from the handstand, kicking up to the handstand etc. I wouldn’t recommend these if you are early postpartum. Coning is to be considered here as well as your alignment throughout the movement. If you are finding that you’re in the C position, this is putting stress on your abdominals and I would advise that you stop. This is going to put undue stress on your healing abdominals, or for someone that had diastasis recti.
Alternatives: Bear Crawls (which is the scaled movement): This movement may be ok for you. If you have no coning or symptoms while you are performing the bear crawls, go for it! If this is not comfortable or you find that you are coning, you could perform crab walks. For more info on what coning is, how to prevent read this post. Weighted Carry is another option. Grab some dumbbells or kettlebells and walk the length while carrying them.
Good luck everyone, I would love to hear how you do in the comments!
[Please do not participate in the work out if you do not have clearance from your Doctor, and follow any restrictions they may have in place for you]
I hope this helps! Comment your questions below or contact me directly. I will do my best to help you, but please keep in mind that an assessment is the best way to give recommendations. If you are interested in meeting in person or remote coaching via Zoom, please contact me. You can reach me on Instagram, or email me at kerri@gracefitnessandnutrition.com. I am here to do my best for you!
Want some ideas on what to substitute movements for?
I have created this free resource for YOU! If you are pregnant, postpartum, or have pelvic floor considerations and want the confusion taken out of how to modify the most commonly asked about CrossFit movements, you need this.
I go through what, when, how, and also provide video demonstrations for modifications of the following movements:
– Sit-ups
– Burpees
– Pull-ups
– Toes-to-bar
– Muscle-ups
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Stay strong, stay beautiful!
Coach Kerri
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