“Can I do Crossfit while I’m pregnant?” is a question I get a lot from women who are trying to stay active throughout their pregnancy. This is a great question and I love that women are interested in staying active while they are pregnant. You may not think that CrossFit and pregnancy go together, but with a good coach and some modifications, it can be an excellent choice for you.

I was recently pregnant with my daughter and maintained my CrossFit workouts with modifications and precautions. Check out some of my tips to stay healthy and have fun doing CrossFit while pregnant.

Tell your coach EARLY!

Most women wait to publicly announce their pregnancies until around 12 weeks gestation. I would strongly suggest that you inform your coach soon after you find out you’re pregnant for a couple of reasons…

  1. CrossFit is about bettering yourself. Whether it is a new PR, a few seconds shaved off of a Metcon, or a few more reps in an AMRAP, your coach is there to push you to your best. Growing a human is hard work and you may be more tired and much slower. Your coach needs to know not to push you to your limit during this time. 
  2. The other, more important reason, is that if you were to get injured during a WOD your coach needs to know you are pregnant. You might be at a higher risk of muscular strain, ligamentous injury, or even passing out. Your coach needs to be able to relay this information to medical personnel if warranted. 

Scale, Scale, Scale

One of the most beautiful things about CrossFit is that just about anyone can do the WOD as long as they scale. Scaling will be necessary as you progress through your pregnancy. You may need to choose the lighter weight option, the lower rep option, or a different cardio option.

In my recent pregnancy, my baby was lying low in my pelvis and running became very uncomfortable for me. I became best friends with the rower and the Airdyn through my second and third trimesters. Another pregnant woman at my gym loved to run but felt squished when she tried to row. Find what works for you and sub it in for whatever the Rx is. 

Modify, Modify, Modify

As your body changes, there are going to be movements that you just can’t do properly. Talk to your coach about a game plan for modifications. He/she should be trained to help you with this. It’s a good idea to look at your WOD before you go to class so that you can gameplan some modifications.

Aim for about 80%

CrossFit is all about going all in and giving 100% every workout. Many WODs leave members lying on the floor in a pool of their own sweat gasping for air. While it is great to work out while pregnant, you do NOT want to be laid out on the floor barely breathing. You need to maintain oxygen and blood flow to your baby. A good rule of thumb is to aim for 80% of your max effort. This will give you a good workout and get you sweaty, but not put your developing baby at risk.

Listen to your body

I can’t stress this enough. When your body is telling you to take a break, take it! If you get light-headed or dizzy, stop until you feel normal again. Remember that during this time you are working out to keep you and your baby healthy and keep your body moving. Your mindset toward your workouts may need to change for a little bit.

If you’re wondering how a chiropractor may be able to help, see our page on –> chiropractic care during pregnancy

Get help when you need it

Your body is going through a lot of changes in a short amount of time. Many times these changes may bring on aches and pains that you have not experienced before. Find a sports-minded chiropractor who can instruct you in proper technique and modifications. Your health and well being is extremely important during this time. Hip pain, back pain, and round ligament pain are all very common complaints I hear from my pregnant patients.

For some answers to some of your questions about chiropractic and pregnancy, check out my content on this here –> Prenatal Chiropractor in Cary

Dr. Brianna Williams DC is a chiropractic physician practicing at AccessHealth Chiropractic in Cary, NC. She treats neuromusculoskeletal pain and injuries using chiropractic manipulation, rehab exercise strategies, and other supportive therapies. Primary areas of focus include back pain, neck pain, muscular pain, extremity pain, and orthopedic injuries. Dr. Williams is experienced in treating athletes, pregnant women, and children. She especially enjoys supporting women who wish to remain active while pregnant.

If you’re interested in whether she or another AccessHealth provider can help you, navigate to our contact page or follow this link to request an appointment.