How to scale CrossFit during pregnancy - practical tips
The CrossFit-Pregnancy mindset
It is not about maintaining my pre-pregnancy fitness level, it is all about maintaining the well-being of my body and my growing baby.
Is it always easy?
Absolutely not.
Some days I would still rather just sit it out and cry over the movements that I am not able to do at this stage in my life. But, is that gonna help my mental and physical health?
Once again, absolutely not.
So I scale.
Lower the weight
Pregnancy doesn’t mean it’s all bodyweight movements from here on. Use a dumbbell instead of barbell and adjust the weight to your abilities on that day.
Shorten the distance
Ever done Dumbbell Snatches from the Hang? Kicks ass as much as the full one from the floor.
Change the angle
Go for elevated push ups or ring rows and still get a good pump in
Use bands
Get a little help from bands. They make it much easier to keep midline tension and you can focus on your breathing.
The intensity
Intensity is relative to the athlete’s abilities. Be ok with it feeling intense earlier than what you are used to. Listen to your body (on that day) and slow down if necessary.