Pregnancy and Postpartum Recommendations for CF Games 17.3

 
The prescribed workout is technical and highly skilled. This workout also has rest that is significantly varied, but in order to gain a little rest (at least in the beginning) an athlete will have to push herself. And in order to continue on to the next subsequent rounds, the athlete will seriously have to push herself into the uncomfortable, intense workout zone.

For pregnancy and postpartum, pushing oneself into the incredibly uncomfortable workout zone is just not appropriate. Our intention is to practice human movement.

 

BIRTHFIT is recommending a slightly altered version of this workout for anyone in the Motherhood Transition (preconception through at least the first year postpartum) with a similar intention and stimulus. The longest rest will obviously be during the initial 8 minutes. Then the rest will be decreased as time is cut in half and athlete gets more fatigued.  We are placing emphasis on ensuring at least 30 seconds rest before advancing to the next time cap.

For mamas with a belly that impedes the bar path we are opting for an overhead squat taken from the rack instead of a full snatch. Although pregnant women may feel physically able to snatch a barbell around her belly, it’s only accomplished by altering the bar path (cutting off hip extension and/or pulling out rather than up).  Pregnancy is a time for virtuosity of movement, not a time to create poor movement patterns that are extremely hard to break later.  The protective, survival-oriented part of the brain will take over and not allow the bar to hit belly.  The issue is postpartum when those poor movement patterns remain a habit.  For the OHS, the athlete will want to choose a load that she could possibly do 10-12 reps in a row. However, in this particular workout, athlete will only be doing 6 reps per round.

To focus on horizontal pulling/rowing, we have chosen the ring row, but an inverted row is also an acceptable option. If an athlete in her first or early second trimester of pregnancy can do strict C2B and has no signs of diastasis or core dysfunction, she can perform the C2B instead of opting for ring rows.  If C2B cannot be performed strict, kipping is not recommended. The same recommendations apply to the postpartum athlete; however, during the Rehabilitation Phase (6-12 weeks), rows should be performed rather than C2B.

The athlete should continue to progress to the next time section of the workout ONLY IF she has at least 30-60 seconds rest between completing 3 rounds and having to start again. Our goal is for the athlete to rest enough so that movements are still carried out with intention.

 

Complete the following…

0-8 Minutes

3 Rounds:

6 Ring Rows

6 Overhead Squats from the Rack (rest 30-60 seconds between rounds)

*Rest the remaining amount of time (if unable to rest at least 30 seconds before the next round begins, do not progress).

 

8-12 Minutes

3 Rounds:

6 Ring Rows

6 Overhead Squats from the Rack

(rest 30-60 seconds between rounds)

*Rest the remaining amount of time (if unable to rest at least 30 seconds before the next round begins, do not progress).

 

12-16 Minutes

3 Rounds:

6 Ring Rows

6 Overhead Squats from the Rack

(rest 30-60 seconds between rounds)

*Rest the remaining amount of time (if unable to rest at least 30 seconds before the next round begins, do not progress).

 

16-20 Minutes

3 Rounds:

6 Ring Rows

6 Overhead Squats from the Rack

(rest 30-60 seconds between rounds)

*Rest the remaining amount of time (if unable to rest at least 30 seconds before the next round begins, do not progress).

 

20-24 Minutes

3 Rounds:

6 Ring Rows

6 Overhead Squats from the Rack

(rest 30-60 seconds between rounds)

*Rest the remaining amount of time (if unable to rest at least 30 seconds before the next round begins, do not progress).

If you are in the Motherhood Transition, the Open is about community, not competition.

 

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7 comments to " Pregnancy and Postpartum Recommendations for CF Games 17.3 "
  • Samantha

    Are jumping chin over the bar pull ups ok if we are doing the scaled division? I am 30 weeks.

    • The safety of jumping pullups is largely based on your comfort level and core function. At 30 weeks I would not personally recommend them for my patients. The scaled version still includes full snatches, so our recommendation is to alter the workout as stated above in order to achieve similar movements rather than for a score on the leaderboard. I hope that makes sense! Congrats to you and enjoy the community of Open Season!Lindsay Mumma – BIRTHFIT NC

  • Kristina

    What if belly is not impeding the bar (5 weeks) are squat snatches ok? Also would it recommended to stay at the same weight or increase? Thanks!

    • Lindsey Mathews

      Full snatches are generally still doable in the first trimester. However, be mindful that your body is going through a ton of hormone changes so increasing weight drastically may not feel as stable as it once did.

  • Anna P.

    Thank you!These are always helpful!

  • Natalie

    I am 27 weeks and small bump isn’t compromising bar path (yet!) so would still like to snatch, plus I can do c2b without kipping if I use an underhand/chin up grip keeping hollow body. Would this be ok or shall I just do your advised alternatives?

    • Lindsey Mathews

      As long as bar path is not altered by not opening hips or pulling too early or even jumping back. Please be mindful of how your entire trunk feels and do a proper warm up. As for C2B, underhand grip is okay, but not ideal. With that grip, there is a lot of bicep usage and anterior translation of the glenohumeral joint. It’s just a little different muscle groups being used, and maybe not so ideal depending on how much weight you have in front with belly.

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