“I saw a video of you doing that CrossFit on Instagram. I really don’t think that’s a good idea. Your uterus could burst!”
“I thought women couldn’t lift more than 10 pounds while pregnant.”
There’s something about seeing a woman do CrossFit while pregnant that provokes strong reactions. Most responses to my own CrossFit-pregnancy journey have been overwhelmingly positive—some people are inspired, others curious or surprised—but a few still believe pregnant women should stay inactive for nine months.
Today I’m pleased to introduce a group of women from CrossFit Apollo in Las Vegas who are all CrossFitting while pregnant. We even formed a team for the 2016 CrossFit Open: The Wall Ball Smugglers. Our gym runs a friendly team competition every year, and each of us has had a very different pregnancy experience. I asked these women to share their stories and advice.
If you’re a CrossFitter who just found out you’re pregnant or you’re weighing whether to continue or start CrossFit during pregnancy, I hope these honest accounts help answer questions and clear up misconceptions.
Always consult your healthcare provider about exercise during pregnancy. These women share what has worked for them personally.
Elizabeth
My name is Elizabeth. I have three boys (two-and-a-half-year-old twins, an eight-month-old, and one angel we lost too soon). I’ve been CrossFitting since 2008 and coaching on and off since 2011.
The first time I was pregnant I researched what felt safe and settled into a rhythm. I train as often as I did before pregnancy, but I reduce intensity and weight and take things slower. I’m probably more cautious than most, but after several pregnancies I’m in tune with my body—I know when to slow down and when I can lift heavier.
Each pregnancy has had unique challenges and there were times I had to stop exercising. When I couldn’t work out, I felt the negative effects of a sedentary lifestyle. Common modifications for me involve swapping barbells for dumbbells as the belly grows and barbell form becomes awkward.
My advice: seek input, take what’s useful, discard the rest, and listen to your body. No one knows your limits better than you. If something feels uncomfortable, stop. Don’t compare yourself to others; every pregnancy and every mom is different. Adjust and go with the flow.
Sarah
I’m Sarah, and this is my first pregnancy. I’ve done CrossFit for three years and coached for two. I didn’t hesitate to continue CrossFit while pregnant but researched restrictions first. Early on I was cautious about handstands and high-impact gymnastic movements. I was careful with jarring exercises like handstand push-ups, though most movements I felt comfortable planning to modify as my body changed.
Unfortunately I injured my shoulder early in pregnancy (not from CrossFit), so I’ve had to modify more than typical. Even so, it’s encouraging to still move and work out while healing and pregnant. Having coaches who care and tailor modifications for both injury and pregnancy has been motivating.
People often react with shock that I’m still lifting, asking whether it’s safe. I usually respond I’ll keep going until I can’t or the baby is born. Supporters tell me they wish they’d stayed active during pregnancy. I used an abmat for burpees until my injury, and wearing a support belt has made workouts more comfortable.
My message to women already doing CrossFit: continue and listen to your body. Energy will fluctuate—rest when needed. If someone is new to CrossFit and pregnant, have patience as your body adapts. Pregnancy doesn’t make you fragile—you can often do many of the activities you did before, just be responsive to how you feel.
Stephanie
I’m Stephanie. I have a five-year-old son and had been doing CrossFit for seven months when I found out I was three weeks pregnant. Technically I was new to CrossFit, so I was cautious, but the coaches at Apollo helped me modify everything I was unsure about. I’ve only CrossFitted while pregnant and I’ve been surprised at what my body can do.
People often react with surprise when they learn I CrossFit during pregnancy—CrossFit has a reputation for being hardcore, but it’s scalable. One of my most-used modifications is ring rows. In both current and prior pregnancies my babies have been low, so crunching and jumping caused discomfort and urgency. I substitute planks, mountain climbers, and slam balls when needed.
If you’re pregnant and considering CrossFit, give it a try. There’s always an alternative movement if something feels uncomfortable. You don’t have to be elite—just show up, try, and you may surprise yourself. I’m proud I stuck with it.
Julie
Hi, I’m Julie Sanders. I’m 31 weeks pregnant with our second daughter, and I have an almost two-year-old. I’ve been CrossFitting about four years and trained through both pregnancies.
When I first learned I was pregnant, I mostly stayed with my regular routine and didn’t buy into old wives’ tales. I continued to work out 5–6 days a week and made sensible adjustments. Our bodies can do more than we expect. During my second pregnancy I scaled back strength training during a busy move, but when we tested max lifts I often matched or beat pre-pregnancy PRs—that “baby boost” happens for real.
This pregnancy I received less concern from others because they’d seen my previous healthy pregnancy. I’ve even had support from my doctors about my diet and exercise, which I believe contributes to healthy outcomes.
I started modifying movements around four months when my belly changed. Abmats for burpees are an excellent adaptation—modified burpees can be harder than regular ones. Sit-ups sometimes feel uncomfortable, so I’ll do a plank instead. My main advice: keep showing up, listen to your body, and scale as needed. Don’t compare yourself to others. Pregnancy isn’t an excuse to be inactive or eat poorly—it’s a reason to care more about nutrition and establish habits that support both you and your baby.
Tracy
I tried my first CrossFit class about one month before getting pregnant with my second child. At the time I avoided continuing because I didn’t know if CrossFit was safe while pregnant. After a high-risk pregnancy where my doctor recommended only yoga, I eventually returned to CrossFit when my second was nine months old. Once I joined CrossFit Apollo I was hooked—community, competition, and the chance to push my body appealed to me.
Eight months ago I found out I was pregnant with baby number three and never once considered stopping CrossFit. I learned from watching other pregnant CrossFitters and asking lots of questions. My prior two and a half years of CrossFit gave me the skills and confidence to continue safely, and I’ve even set a few personal records while pregnant.
Surprisingly, this pregnancy has been my easiest so far. I attribute much of that to consistent diet and exercise. CrossFitting while pregnant has deepened my appreciation for what the human body can do. Overall, continuing to CrossFit has been one of the best choices for both me and my baby.
- Communicate with your coaches. Tell your coach about the pregnancy early and ask for modifications. Coaches often have many ideas and experience working with pregnant athletes.
- Modify accordingly. Be willing to change movements or intensity. Early pregnancy may call for extra caution—don’t be afraid to scale back.
- Listen to your body. Every pregnancy is different. Some days you’ll feel great, other days not. Do what you can that day and accept that tomorrow may be different.
- Forget about the whiteboard. Compete with yourself, not others. The changes of pregnancy will eventually limit certain performances—focus on showing up and doing your best.
- You do you. Be confident in your choices. Some will applaud, others may criticize. Trust your judgment and the guidance of your healthcare provider.
