Weekly Workouts: 12 Weeks Pregnant

This week I am simultaneously recovering from traveling and getting ready to hop on a plane again. WHO WROTE THIS SCHEDULE?! 

Oh. I did. 

But in my defense, I booked all these trips before I knew Baby Bob was planning on joining the party. 

Here's what my workouts looked like this week:

Monday

All the rest today. Taking it nice and slow with lil Edith.

We did manage to work in an hour and half walk in the sunshine.

It was glorious for both of us. 

Tuesday

Warm-Up:
Functional Progressions 1-3 X 20 each
Functional Progression 4: Bear to Squat to Stand X 8

Workout:
Adapted from Intrepid Athletics
For time: 

  • 2 Rounds
    • 15 Pull-Ups *
    • 30 Air Squats
  • 2 Rounds
    • 12 Dumbbell Snatches, 35#
    • 12 Jumping Pull-ups
  • 2 Rounds
    • 9 Box Jumps, 20"
    • 9 Ring Rows

Skill Work: 
Behind the Neck Snatch Push Jerk 3X3

I chose to do my pull-ups from the low-bar with my feet elevated. I don't have strict pull-ups and I'm avoiding kipping motions as it puts too much strain on the core. This is a good way to maintain that pull-up strength and work in skill work. 

Box jumps are still on my go list! Yay! I'm watching for an pelvic floor discomfort or disfunction, or any balance/stability issues. Once those appear, I'll swap for step-ups. 

I've officially retired my olympic lifting for this pregnancy. The baby bump appeared in full-force this past week and is impacting my bar path, meaning I'm already compensating the movement pattern to not hit myself in the gut. So I'm modifying with skill work and plenty of dumbbell movements. This will help my return to olympic lifting postpartum. 

Wednesday

Crossfit Class at Intrepid Athletics

Workout

For Time:

  • 1KM Assault Bike Sprint
  • Bear Crawl, 25FT
  • 10 Wall Balls, 9ft target, 14#
  • 1KM  Assault Bike Sprint
  • 15 Low-bar pull-ups, feet elevated
  • 15 Goblet Squats, 35#
  • 1KMAssault  Bike Sprint
  • 20 Medecine Ball Side Toss, 14#
  • 20 Kettlebell Swings, 35#
  • 1KM Assault Bike Sprint
  • 15 Low-bar pull-ups, feet elevated
  • 15 Goblet Squats, 35#
  • 1KM Assault Bike Sprint
  • Bear Crawl, 25FT
  • 10 Wall Balls, 9ft target, 14#

Accessory Work:

  • 3 Rounds
    • Shin Box Flow
    • 10 Good Mornings

The big workout was written to include 400m runs, rather than bike. I swapped out running because I've started to experience some round ligament pain. I know from my first pregnancy it is infinitely better to rest those muscles, rather than try to push through the pain. All the fun relaxin in your system makes injury from overuse and overstretching more common. So I'm swapping when I need to,  so I can continue to move without pain and train through my whole pregnancy. Birth doesn't involve a lot of running anyway 😂

Thursday

Big travel day! Yes I'm getting on an airplane again. Lugging bags and a toddler is a workout.  

Friday and Saturday

No official workout today. But I did climb a ridiculously steep hill numerous times (in heels on Saturday), carry boxes and bags, move tables, and dance like my life depended on it. Clearly putting all my functional fitness training to work (like farmer carry, suitcase carry, sled pushes, and more. See! Training for LIFE!)

Sunday

We finally got to head home after an exhausting and beautiful weekend. No official workout again, but one official nap and a 7:30pm bedtime is what my body needed. 

 

So you can clearly see this week is much lighter in terms of official, trackable workouts. But just because I didn't make it into the gym or tabata my body, doesn't mean I wasn't active. This is a nice reminder to be kind to yourself and remember that not going to the gym doesn't equate laying about on the couch all day eating potato chips.  And also, sometimes your body needs those days where you lay on the couch all day, especially is you're pregnant and chasing a toddler through SFO.