Hi guys, my name is Cassie Wellock. As many of you probably know, I am Derek’s wife at Double Edge, and we are currently expecting. At 15 weeks currently, this is my first time being pregnant. So between Derek and I, we decided to share our experience, to hopefully give insight to other women on specifically continuing to work out and do Welded as your body goes through many changes! Also, I wanted to share the modifications that I’m currently making in the WODs and update those as the pregnancy progresses. And I just want to point out, that every woman is different with pregnancy. This blog is shares my experience. Of course if there are any medical reasons or complications with your pregnancy then you should definitely consult your doctor before starting/continuing to work out.
Modifications-
Below are a series of pictures taken by the amazingly talented Chris Holloman. Below each picture I’ll explain what I’m modifying.
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Up until a couple weeks ago I was still doing kipping pull-ups. Now the kipping just seems uncomfortable, and makes me a little nauseous, so I’ve switched to banded pull-ups. I try to work on my strength by doing strict pull-ups with the band, but to be honest I may do a little kip the band as well and this seems to be ok.
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Well, the assault bike will continue to be my least favorite machine, but I’ll still do it when I’m pregnant. Two modifications- If I’m going hard, I make sure it’s for short intervals and that I recovery fully before doing the next sprint. I allow my heart rate to come back down before starting the next round. If I’m doing a long interval then I just go at a slower and consistent pace, you should be able to carry on a conversation as you pedal. Same with running. I’m still running, just at a slower pace.
I’ve stopped doing hollow body rock and V-ups and instead stick to normal sit ups. The bigger my belly gets the more uncomfortable ab workouts become. I can still do planks easily for core strength as well.
Weighted lunges are great still, I just modify with lighter weight.
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Again still doing weighted exercises, just lighter weight. Before pregnancy I used to do 35-40 pound dumbbell snatches, now I’m doing 20-25 pounds.
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Kettle bell swings are actually a great one to continue to do while you’re pregnant. Again lighter weight, but it’s an exercise that clears the belly every time!
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At this point I’m still comfortable doing power cleans, but I’ll probably have to give this up soon. It’s hard to keep a vertical motion of the bar when your belly is sticking out. Again modified with much lighter weight. I don’t do more than 85 pounds.
One other modification that I’ve made but it’s not shown is burpees. Yay! SO happy I get to make these easier. I usually go to push up position and jump up versus falling to the ground onto my belly, obviously. Unfortunately they can still be exhausting and a great full body movement even with this modification!
Even with these modifications, I get a great workout in- every time. It’s about staying consistent. Even if your tired, keep moving! It has helped my pregnancy dramatically and I just hope to keep with it for as long as possible.
Thanks for your time everyone! More to come in the future and I continue to modify and make adjustments.