Pregnancy and Postpartum Recommendations for CF Games Open 17.2

https://www.youtube.com/watch?v=Yc8cJQ_uTDA
I don’t know about you, but I was not expecting dumbbells again this week!  This is great news for the power cleans and lunges but toe to bar and bar muscle ups immediately jump out as inaccessible and/or inappropriate for this birth season.  Most people can get behind the inaccessibility of a bar muscle up with a baby bump but, like the burpee, toe to bar tends to get a little fuzzy.

Why NOT toe to bar (even with a very small or unobservable bump):  As someone who performed a lot of toe to bar during an entire pregnancy, I can speak from experience that those movements did nothing to enhance my fitness during pregnancy and, if anything, made my postpartum recovery longer by exacerbating Diastasis Rectus Abdominus (DRA).  The toe to bar movement includes lesser versions such as knee to elbow, knee to ninety, and hanging knee raises. Without this go-to core movement (or even the abbreviated versions), we are often asked, “what can I do to train my core during pregnancy?”  This is asked from the perspective that “core” movements occur in the sagittal plane and primarily focus on Rectus Abdominus… you know, those sexy, six-pack abs.  We, at BIRTHFIT, see the Rectus Abdominus as one muscle in a large system, and we will always recommend your innate functional movements like diaphragmatic breathing, the functional progression (specifically #2 for the last trimester), and functional progression transitions as an appropriate substitution.  Squatting is a fantastic movement that can enhance overall core function.  Walking around with good posture is also fantastic.  These are also simple.  Sometimes the hardest thing to do is keep it simple.

1st Trimester (2-12 weeks)

2nd Trimester (12-26 weeks)

  • Weighted walking lunges (scale weight if needed—at least half distance unbroken)
  • 16 Russian kettlebell swings or Functional Progression 2 
  • 16 ring rows, 16 ring dips or banded tricep extensions (MU Work)
  • 8 Power cleans
  • 3 belly breaths between rounds

3rd Trimester (26-42 weeks)

  • Weighted walking lunges (scale weight if needed—or simply bodyweight)
  • 16 Russian kettlebell swings
  • If 30 weeks or more, then Functional Progression 2 instead of toe to bar
  • 16 ring rows, 16 ring dips or banded tricep extensions (MU Work)
  • 8 HANG Power cleans or deadlifts
  • Rest 30-60 seconds between rounds focusing on breath

4th Trimester (6-12 months postpartum)

  • Weighted walking lunges (scale weight if needed—at least half distance unbroken)
  • Functional Progression 2 instead of toe to bar and/or 16 Russian kettle bell swings 
  • 16 strict pull ups or ring rows, 16 dips or banded pull downs (MU Work) 
  • 8 HANG Power cleans
  • 3 belly breaths between rounds

Let’s be clear if you are less than two weeks postpartum, this is not a time to train. If you are less than 8 weeks postpartum, we hope that you are working on proper diaphragm breathing and movement foundation patterns. As we said earlier, this is a time for community. Definitely go to the gym and embrace the people in your community and cheer them on. However, please do not perform toe to bar, bar muscle ups or perform an intense workout less than 3 months postpartum and without re-establishing proper breathing patterns and movements patterns. Remember, postpartum lasts forever, and the entire first year involves recovery, rehab, and rebuilding. As always, feel free to reach out to the BIRTHFIT team if you have any questions or concerns!

 

Melissa Hemphill

@BIRTHFITColorado

 


 

GESTANTES E POS PARTO 

Recomendações para o CrossFit Games  Open 17.2

Não sei como foi para si, mas na verdade eu não esperava ver manguitos mais uma vez esta semana! Claro que é óptima noticia relativamente aos arremessos e as caminhadas (lunges) mas os toes to bar  (pés para a barra) e as bar muscle ups são claramente inacessíveis para gestantes e pós parto.

Enquanto que a maior parte das pessoas entende de primeira porque não se deve fazer o bar muscle ups com uma barriguinha, no que toca aos burpees ou  toes to bar o problema tende a ser um pouco menos claro.

Mas afinal qual é o problema de se fazer toes to bar mesmo se ainda não se nota a sua barriga?

Eu sou alguém que fez muitos toes to bar durante uma das minhas gravidezes e posso afirmar por experiencia própria que esse movimento nada fez para ajudar a manter o meu condicionamento físico durante a gravidez. Se algo fez, foi aumentar o período de recuperação pós parto por exacerbar a minha Diastasis Rectus Abdominis (DRA) ou seja, a separação entre os meus abominais.  Alem do toes to bar, existem outras variações como o knees to ellbows e levantamento dos joelhos enquanto pendurada na barra que causam o mesmo problema.

Sem ter estes ou outros exercícios como os sit ups como opção,  durante a gravidez, muitas ficam sem saber o que fazer para treinar o core.  “então como faço?”

Esta pergunta é feita com base na ideia errónea que foca primariamente nos movimentos que ocorrem no plano sagital e  no Rectos abdominus, o tal “tanquinho”.

Nós no BIRTHFIT, reconhecemos o Rectos Abdominus como um só musculo num sistema grande e complexo de músculos e sempre recomendamos como substitutos apropriados, movimentos funcionais natos como a respiração diafragamática, progressões funcionais (especialmente a  no. 2 durante o último trimestre) e suas transições.

Agachamentos por exemplo, são movimentos fantásticos que podem melhorar a função geral do core. Caminhar mantendo uma boa postura também é óptimo. As vezes o mais difícil é manter a coisa simples.

Primeiro trimestre (2 – 12 semanas)

  • Caminhada com peso (adaptar o peso se for necessário – tentar completar pelo menos metade do movimento sem parar.)
  • 16 kettlebell swings Russos
  • 16 ring rows, 16 afundos nas argolas  ou Extensão de triceps com elástico 
  • 8 arremessos sem agachamento
  • 3 respirações abdominais entre cada ronda.

 

 Segundo trimester (12-26 semanas)

  • Caminhada com peso (adaptar o peso se for necessário – tentar completar pelo menos metade do movimento sem parar.)
  • 16 kettlebell swings Russos
  • 16 ring rows, 16 afundos nas argolas  ou Extensão de triceps com elástico 
  • 8 arremessos sem agachamento
  • 3 respirações abdominais entre cada ronda.

 

Terceiro trimestre (26-42 semanas)

  • Caminhada com peso (adaptar o peso se for necessário – ou mover sem peso)
  • 16 kettlebell swings Russos
  • se estiver com 30 ou mais semanas, fazer o Functional Progression 2
  • 16 ring rows, 16 afundos nas argolas  ou Extensão de triceps com elástico 8 arremessos em suspensão sem agachamento ou levantamento de peso morto
  • descanse 30 -60 segundos entra cada ronda e focando na respiração abdominal.

Quarto trimestre (6-12 meses pós parto)

Sejamos claras, se teve o seu bebé há menos de duas semanas, esta não é a altura apropriada para treinar. Se teve o bebé há menos de 8 semanas, aconselhamos que trabalhe na respiração diafragmatica e padrões de fundação de movimento.

Como dissemos anteriormente, agora é tempo para comunidade. Vá ao ginásio, apoie os seus amigos.  Mas por favor se teve o bebee há menos de três meses, não faça toes to bar, bar muscle ups ou qualquer outro tipo de exercício intensivo sem ter (re)estabelecido padrões correctos de movimento e respiração.

Lembre-se que pós parto dura para sempre e que o primeiro ano envolve recuperação, reabilitação e reconstrução. Por favor e como sempre, não hesite em contactar a equipe da BIRTHFIT se tiver alguma pergunta ou preocupação!

 

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19 comments to " Pregnancy and Postpartum Recommendations for CF Games Open 17.2 "
  • Samantha

    Is it safe to do the hanging knee raises instead of toes to bar? I’m trying to do the scaled version of 17.2. I know to scale it more if needed, but I want to at least try to get as far as I can. Thanks!

    • Samantha,Those are not an effective modification for pregnancy or postpartum. The excessive sagittal plane flexion is the same as a t2b, but just not as severe. The recommendations here are your best bet for a similar workout. I know it sucks that it doesn’t fall under the “scaled” category, but your body will thank you for modifying more appropriately!
      Lindsay – BIRTHFIT NC

      • Samantha

        Thank you for the reply. I did this today, but only made it thru one round. The lunges started hurting in my vaginal/groin area. I’m thinking I may have pulled a muscle. Any recommendations for stretches/recovery??

        • Lindsey Mathews

          This is direct, but get into to see your chiropractor, PT, and/or massage therapist asap. Pregnancy is no time to mess around with a strained muscle. Take care of yourself mama and stay on top of those chiropractic adjustments.

  • Cheryl

    Same question! Are hanging knee raises ok or will they impede future recovery?

  • Deanna

    Not regarding to the workout as I scaled it to KBS and ring rows. But if I’m reaching the end of my 2nd trimester and have been performing certain movements (TTB, burpees, are the main too) and deloading weight each week, am I at risk still of developing diastasis Rectus? I have a hard time figuring if I have, as I want to be able to return to the body before I got pregnant. I just didn’t hear about this site till recently and been reading up on all things.

  • Anna

    I’m in my first trimester, would kipping pull ups be ok? They feel fine but I wanted to see what you guys thought! Thanks

    • Anna,Congrats! Kipping is a gray area. It’s better to work on strict movements, as you’ll retain the strength from those rather than doing the kips just for time. Remember that the point of working out during pregnancy is to train for labor, birth, and the postpartum period!

  • Ashley

    Hi! I’m in my 2nd trimester and did the open today. Weighted lunges felt great engaging my core and I replaced t2b with side planks-20 seconds each side. I also lifted my resting leg and arm for and extra challenge. Would you say this is a good exercise to help strengthen my core throughout my pregnancy? I would love to do the best I can to avoid diastasis recti. Thank you:)

    • Lindsey Mathews

      Hi Ashley! Side plank is definitely better than toe to bar or hanging knee raises. Check out our YouTube Page and more specifically Functional Progression 2. You may prefer that as the belly grows;)

  • Nicole

    Is there a comprehensive list of modifications or no-no movements that I could access somewhere?

    • Lindsey Mathews

      No. Pregnancy and Postpartum are not a one-size fits all model. This is why our BIRTHFIT Coach Seminar is so valuable. However, in general, the moment we find out about pregnancy, we avoid sit-ups, toe to bar, crunches, GHD sit-ups, and other extreme flexion movements such as mountain climbers.

  • Kelly

    Is that 16 ring rows + 16 ring dips (or tricep extensions), or do you just pick one of the movements? Thanks!

    • Lindsey Mathews

      Think of the ring rows and dips as a replacement of the MU. The tricep extensions are usually done later in pregnancy instead of dips or as an accessory type of movement.

  • Jamie

    I’m confused with the modification that adds the Kettlebell swings. Are these being added in addition to the ring rows+ ring dips to substitute for the T2B? Also, the scaled version of the workout mentions pull ups rather than MU’s. Is doing the pull ups with a band an appropriate modification? I’m 27 weeks.

    • Lindsey Mathews

      Russian KB Swings instead of T2B. Ring rows and Dips instead of MU. Pull-ups with a band are also a nice movement instead of MU.

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