8 weeks, 7 days

I ended up skipping the gym on Thursday because I finally caught my husband's sinus cold that I have been trying to avoid all week.  I wanted to give myself a day to rest.  Not that it helped much- I still can't breathe today!  Since I'm pregnant, I'm just sucking it up and not taking anything.  I do have my Neti Pot, which I LOVE, and that's helping a bit.  Thank goodness for that invention!!  Sick preggo's dream!

Anyway, I took it slow at the gym today.  Nothing about this workout was all that strenuous, so it was a good one for a sick day.

Warm up:

500 m easy row
10 m inch worm forward (with 10 sec hold in plank and hamstring stretch)
10 m inch worm backwards (with 10 sec hold in plank and hamstring stretch)

Lifting:

Vertical pull: Parallel pull ups 3x6
Horizontal pull: Underhand EZ row 2x13 (45 lbs)
Rear/medial delts: DB side lateral raise 2x13 (10 lb DBs)
Biceps: DB twist curl 2x13 (15 lb DBs)
Vertical push: Seated barbell shoulder press 2x11 (45 lbs)
Quads: Barbell walking lunge 2x20 (45 lbs on back)
Hamstrings: 45 degree back raise 2x12 (20 lb DB)
Horizontal push: Push ups 3x10

8 weeks, 5 days

First ultrasound today!! I was so nervous all day.  I was making myself feel sick!  Everything looked great though.  The baby is nestled safely in the right spot and is measuring 7 weeks, 5 days.  So, it's little behind in growth, technically, but nothing alarming.  I wasn't tracking my ovulation or anything like that.  Heartbeat was 165!  My OB appointment is next week, which is when I'll get to meet one of my doctors and do some more tests.  For now, just happy to know that everything looks good.  Hopefully it stays that way! :)

8 weeks, 4 days

Well, my PLAN was to do this workout yesterday and then go to the gym to lift today, but I ended up getting tied up after work and got home super late.  Soo I ended up pushing this to today and I'll lift on Thursday.

My first ultrasound is tomorrow night and I am SO incredibly nervous.  I hardly slept at all last night and I'm sure I won't tonight either.  Hoping everything looks good and the little alien that is taking over my body is growing like it's supposed to!  💓💗

Anyway, today's workout:

2 rounds of 25 reps each movement-

Mountain climbers
Air squats
Push ups
Burpees
Left side lunge
Right side lunge
Right side plank crunch
Left side plank crunch
Jumping jacks
Plank shoulder taps

This was way harder than I thought it would be in my head.  It's 500 reps total, so I'm not really sure what about it screamed "easy day" to me.  Then again, when you now get winded going up a flight of stairs, I guess it's to be expected.  This took me a little over 20 minutes.  I wasn't keeping time, but I know around when I started/stopped.  I took very few breaks and transitioned quickly between movements.  I wasn't speeding through the movements because I was trying to control my breath most of the time.  All-in-all a good, quick, full body workout!

8 weeks

I actually made it to the gym today!  It's a miracle!! 👍👍👍

I'm going to be honest- I definitely thought it was going to be easier to workout during the first trimester.  I thought I would maybe have modify a few things and that would be it.  I wasn't prepared for the fatigue.  Although, I don't really know if I would call what I am experiencing "fatigue" because, honestly, I'm not really that tired.  I've never been one to nap, and I haven't needed to this entire time.  I'm not tired.  I'd call this pregnancy symptom "laziness" instead.  My body just doesn't want to get up and do what my mind is telling it to.  Also, when I do workout, I feel like I've gained 50 lbs and get out of breath as soon as I start.  I've been told I'll get my energy back in the second trimester.  Regardless, I'll keep pushing myself to make sure that I stay as healthy and active as possible throughout.

Warm up:

500 m row (easy pace)

Lifting:

Horizontal push: Push ups 2x11
Vertical push: Inclined DB press 2x10 (25 lb DBs)
Tricep: Barbell seated tricep extension 2x10 (25 lb barbell)
Horizontal pull: 1-arm dumbbell row 2x13 (25 lb DB)
Rear/medial delts: Barbell upright row 2x12 (45 lb barbell)
Hamstrings: Lying leg curl 2x12 (50 lb)
Quads: High bar squat 2x11 (110lb)
Abs: 1 min plank hold x3 with 1 min rest in between

7 weeks, 6 days

Oh, man!  I feel like a broken record lately, but HOLY LACK OF MOTIVATION!  I just want to sit on my couch and do nothing as soon as I get home from work!  I am tired and I feel like a big, bloated whale.  I haven't had an ultrasound yet (next week!!!), but I feel way bigger than I thought I would at this point.  Apparently, I am NOT going to be one of those girls that you can't tell is pregnant until 6 months... womp womp!  :(

Thankfully, I was able to muster up some motivation to do a little something tonight.  Couldn't get my butt to the gym, but this was better than nothing...

Warm up:

Tabata (20 seconds work, 10 seconds rest)-

2 rounds-

Jumping jacks
Air squats
Jump rope (pretending like I have a rope, in my case)
Mountain climbers
Push ups
Butt kicks
Butterfly sit-ups

Workout:

4 rounds-

10 goblet squats
10 goblet thrusters
10 kb swings
10 push ups

I used a 35 lb kettlebell for the workout and I could not believe how out of breath I was!  I ended up taking way more breaks than I thought I would need to.  I timed myself just for kicks.  I didn't really care about my time, but I finished in 11:56.

7 weeks, 3 days

Home WOD today!

I decided to try out my husband's stationary bike for a warm up.  I cranked the resistance up and set the timer for 5 minutes.  I haven't biked in a while and WOW will I be doing that once it gets warm out!  I forgot what a good cardio workout it is.

Anyway, today's workout was pretty short, sweet, and to the point:

Warm up

5 minutes stationary bike at high resistance <--- (You could also substitute with rowing, assault bike, etc.)

WOD

15 minute AMRAP (as many rounds as possible)

5 burpees
10 air squats
5 burpees
10 butterfly sit-ups
5 burpees
10 lunges (5 each leg)

I got through 6 rounds + 3 burpees.  I did step back/forward burpees with a push up instead of jumping so that I could control the push up portion more and protect the belly.  Not that there's a bump to protect right now- I just don't really want to throw myself on the floor like I would have done pre-pregnancy.   Eventually, I will remove the push up portion or do an inclined push up instead of touching my chest to the floor.

7 weeks

Oh, man.  Getting myself to the gym today was not easy.  The fatigue has been real this week and I've also been dealing with bouts of intermittent nausea/queasiness.  Thankfully, nothing worse than that, but it definitely adds to my lack of desire to go workout even more.

Anyway, today I restarted my 19 week lifting templates.  It is 3 days a week and includes both upper and lower body work.  I don't control the number of sets; I just pick the movement, put my 10 rep max into the provided box, and the file calculates my weights/set/rep scheme each day.

Since I know I'm pregnant this time around, I lowered my 10 rep max on a few movements, just to be safe.  The weights I will be using are generally anywhere from 50-80% of my maxes and I am totally not against lowering the weights even more if I'm just not feeling it that day.  As I said before, my plan is to do what I'm comfortable with and what my body tells me is okay.  I am also taking my time between sets and making sure I keep my heart rate under control.

Today's workout:

Warm up-

500 m easy row
10 m inch worm forward (with 10 sec hold in plank)
10 m inch worm backward (with 10 sec hold in plank and hamstring stretch)

Lifting-

Deadlift: Deadlift (105 lbs) 2x10
Quads: Leg press (90 lbs) 2x10
Quads: DB walking lunge (25 lb DBs) 2x20
Hamstrings: Seated leg curl (40 lbs) 2x12
Vertical push: Standing DB shoulder press (15 lb DBs) 2x12
Vertical pull: Narrow grip pull down (35 lbs) 2x12
Rear/medial delts: Cable upright row (50 lbs) 2x12
Abs: Hanging knee raise 3x10

6 weeks, 6 days

I would love to say I made it to the gym today, but that just didn't happen.  I am TIRED this week.  I know working out would probably help and give me a little more energy, but I am just riding the struggle bus today.  I can't get myself up off the couch.

Sooo I thought I'd just share some useful information instead.  There is a lot of different information about what is safe and what isn't during pregnancy, especially when it comes to working out the abdominals.  I plan on keeping most of my ab workouts pretty much the same as what I did pre-pregnancy until the end of my first trimester.  However, I know some moms don't feel comfortable with this and cut them out a lot early.

The bottom line is, strong abs support proper posture, which can decrease the amount of strain on your lower back during pregnancy, and will help you to recover more quickly after birth.  If you don't feel comfortable doing the normal ab workouts (crunches, sit-ups, etc.), what else is there to do??

I did a little researching and this website has a lot of good information.  Not only does it give examples of pregnancy-safe abdominal movements, but it also discusses diastasis recti and explains how to check for it (so you know when it's time to avoid certain movements that could make it worse).  Obviously, if have any concerns, always discuss with your medical professional and listen to their guidance.  They know your specific situation better than anyone on the internet and can help you to do what is best for you and your baby.  I just believe it's important to be as informed as possible.  :)

New workout coming Saturday morning!  (7 weeks!!!!)

6 weeks, 4 days

Today, we got hit with a blizzard.  Pro: no work!!!!  WOO!!  Con: my gym is closed and we're housebound.  So, today's workout is a home WOD!  The only equipment that I have at my house is my husband's stationary bike and some kettlebells.  Eventually, especially once the baby comes, I'd like to get a few more things so that I have more options.  For now, I'll make do with what I have...

Circuit 1:

3 rounds-

20 one arm kettlebell row (10 per arm- see movement here)
20 one arm kettlebell swings (10 per arm- see movement here)
10 goblet thrusters (see movement here)

I used a 35 lb kettlebell.  I rested as needed in between movements (dependent on my heart rate, anywhere from 0-20 sec), but finished each movement without splitting up reps.  Use a weight that allows you to do the same.

REST  1-2 MINUTES

Circuit 2:

2 rounds-

30 jumping jacks
45 second wall sit
30 mountain climbers (15 each leg)
20 jump squats
12 push ups
20 lunges (10 per leg)
1 minute plank
20 crunches

Again, my goal was to do each movement without a break and only rest as needed between movements.  It's amazing how out of breath you can get cooking up a human!

Enjoy!! :)

6 weeks, 2 days

Another "deload" day.. BLAH!  I upped the weights a little bit to keep myself interested.  I also added a little extra WOD at the end so that the day didn't feel like a complete waste.

By the way, if you ever look at any of the movements I list and are like, "whaaaaaat?!" remember- Google is your friend!  You can quickly learn how to do all of these movements SAFELY and PROPERLY by watching the millions of videos posted.  NOTE: obviously, pick one from a credible source.  If you want to check that you're doing it right, take a video of yourself doing the movement and check your form!  Just because it's something that you never did before doesn't mean you can't learn how to do it!  Try them out!

Warm up:
500 m row (easy pace)
10 m inch worm forward (with 10 sec plank hold)
10 m inch worm backward (with 10 sec plank hold)

Lifting:
Pull ups 2x5
Barbell bent over row 2x10 (45 lbs)
Dumbbell upright row 2x5 (25 lb DBs)
Barbell curl 2x5 (35 lbs)
Seated dumbbell shoulder press 2x5 (25 lb DBs)
Back squat 2x7 (95 lbs)
Lying leg curl 2x5 (50 lbs)
V-up 2x5 (14 lb ball)

Extra credit:
10 push up, 1 air squat
9 push up, 2 air squat
8 push up, 3 air squat
7 push up, 4 air squat
6 push up, 5 air squat
5 push up, 6 air squat
4 push up, 7 air squat
3 push up, 8 air squat
2 push up, 9 air squat
1 push up, 10 air squat

6 weeks

Today I actually went TO the gym.  Woo!  This whole week I've been staying home and doing either body weight or kettlebell workouts. 

I have been following a 19 week strength program that is 3 days a week.  This is the last week and it is called a "deload" week, which means all of my weights, sets, and reps are SUPER low to let my body have a week off.  I get the importance, but it's also BORING, which is why I haven't wanted to go this week.  Today, I decided to stop making excuses and just go get it done already.  I decided to add some rowing to make myself feel better about the lack of volume...

Warm up:
500 m row (easy pace)
10 m inch worm forward (with 10 sec hold in plank)
10 m inch worm backward (with 10 sec hold in plank)

Lifting:
Bench (70 lb) 2 x 5
Inclined dumbbell press (20 lb DBs) 2 x 5
Dips 2 x 5
Row to chest (65 lbs) 2 x 5
Dumbbell rear lat raise (10 lb DBs) 2 x 5
45 degree back raise (20 lbs) 2 x 5
Dumbbell walking lunge (35 lb DBs) 10 x 2
Slant board sit-up (holding 25 lb plate) 2 x 5

Cardio:
500 m row (fast pace)

5 weeks, 7 days

I got home from work late today and didn't feel like dragging my butt to the gym.  So, HOME WOD IT IS! :)  

I wanted a mix of cardio, upper body, and abs.  This one was pretty quick, but good!

5 rounds:

10 push ups
15 air squats
20 mountain climbers
25 jumping jacks
30 second plank

I took very little, if any, rest between movements and rounds.  If I had dumbbells at home, I probably would have added some weight to the squats.  But I got my heart rate up, so I guess that all that really matters :)

5 weeks, 6 days

20 min AMRAP (as many rounds as possible in 20 minutes)

10 goblet squats 
15 kettlebell swings
20 butterfly sit ups

I used a 35 lb kettlebell and was shooting for 1 round every 2 minutes.  I came pretty close.  I finished 9 rounds + 3 sit ups.

A little background...

As a preface, I have been working out/lifting/CrossFitting since 2012.  It has become a huge part of my life and is not something that I was willing to give up just because I was about to become a mom.  In my mind, fit moms = happy, healthy babies.  You may disagree, and that's fine, but keep your negative comments to yourself. :)

ANYWAY...

Since I found out I was pregnant, I have been searching for information on what's safe as far as working out and what's not.  Let me tell you, it is HARD to find any information.  Most doctors will tell you that you can continue doing whatever you were doing before you got pregnant, with some slight modification as the pregnancy progresses.  Okay, but they're not really specific about lifting.  Can I continue back squatting heavy?  Should I be at, like, 50% of my max?  80%?  Take it day-by-day?  WHAT DOES IT ALL MEAN, BASIL?  (Austin Powers reference?  No?  Sorry.)  

Most of the information that I did find was very outdated and did not seem to apply to me.  Lift no more than 25 lbs?!?!?!  Is this real life?  Who can go 40 weeks without lifting more than 25 lbs?  Don't let your heart rate go over 140 bpm??  I'm pretty sure that's easier said than done.  That would basically mean most of my workouts are out.  Okay, let's trying searching something else.. *types "CrossFit pregnant" into Google*....

BOOM!  Tons of images and articles of moms lifting heavy and looking SUPER pregnant.  However, most of these also have tons of "Google Doctors" also explaining why this is "so selfish" or "so dangerous for the baby!!!!!"  So, what's a soon-to-be mama to think?

After lots of researching and asking other fit mamas what they thought, here's what I came up with/feel comfortable following:

First Trimester

Pretty standard workouts (very little modification), no maxing out on lifts, staying at about 70-80% of max lifts, passing the "talk test" during workouts, taking it day-by-day, listening to my body, not really working out for time anymore

Second Trimester

Same as above, but with some added modification (ab workout variation- plank, no box jumps- step ups, no benching- inclined bench, raised push ups, modifying based on belly)

Third Trimester

COMPLETELY based on how I feel, taking down intensity to prep for baby :)