CrossFit Open 19.1

And it’s here! The start to the 2019 Open has been kicked off. Hello cardio!

For the pregnant & early postpartum (4-6 months or less!) athletes- this workout is designed to be a test of the engine. Please keep in mind that your body is already doing so much work already- whether it’s growing a baby or recovering from giving birth, and/or nourishing a baby. Those things are a priority for you body, this workout is not something I would recommend you going out & pushing the limits on.

Symptoms for injured athletes: Pain, numbness, tingling, etc.

Symptoms for pregnant and postpartum athletes: Coning, leaking, pain, pelvic discomfort, pressure (in stomach/belly, pelvis or “down there”).

Injured Athletes

As a physical therapist, my professional recommendation is if something hurts, don’t do it.

Shoulder/Arm Injury:

  • Wallballs may or may not be an issue. If the wallball weight is heavy for you, I recommend scaling the weight. If you scale the weight and still are unable to throw the wallball without pain, try wallball squats instead, - consider going with a slightly heavier weight.

Hip/Knee/Leg Injury:

  • If you cannot squat without pain, I recommend you modify the workout, and perform the wallballs to a depth that is pain-free.

  • You may fatigue faster in your upper body if you're not able to drive as much with the legs on the wallballs and rowing, but you can use your upper body to help compensate with both movements.

  • Other options may include air squats, bike or lunges, and then add a set of presses afterwards.

  • If weight-bearing is an issue, consider scaling the wallballs to the bike to maintain the cardio demand. I would recommend going for a certain amount of time per set, based on the amount of time it would take to complete that number of wallballs.

Back Injury:

  • If the wallball weight is on the heavier side for you, scale the weight down. Focus on form, proper bracing and breathing through the movement. Scale the movement to a pain-free range if necessary (can use another wallball or box as a target).

  • Be careful not to overextend while rowing if that's something that bothers you- instead try to get good pushes with your legs and pull with your arms.

Pregnant Athletes - This workout is going to be a cardio/lung burner workout. Focus on staying moving and keeping the intensity low/moderate.

Wallballs:

  • Choose a weight you can perform with no symptoms and good alignment.

  • Modify the depth of the squat if necessary to eliminate/decrease symptoms &/or if the belly does not allow for a full range squat.

  • Scale to squats if going overhead causes symptoms.

  • Exhale up (throw), inhale down (catch).

  • Consider decreasing the amount of reps, especially if you’re not signed up for the workouts. Find a set of reps that you can perform unbroken with no symptoms.

Rowing: Watch for coning on the pull with the rower. The bike is usually a safe alternative.

  • The thing with coning is that you may not feel it- I never did. But you NEED to watch for it. Have a coach or friend watch your belly!

  • If rowing, exhale on the pull.

  • Choose a speed that can be performed with no symptoms.

  • If you scaled the reps on the wallballs, I’d scale the calories on the rower/bike to the same to keep it consistent.

Postpartum Athletes - Focus on staying moving, not so much on the intensity of the workout. Breathing with the movements is very important!

Wallballs:

  • Choose a weight you can perform with no symptoms and good alignment.

  • Modify the depth of the squat if necessary to eliminate/decrease symptoms.

  • Scale to wallball squats if going overhead causes symptoms.

  • Exhale up (throw), inhale down (catch).

  • Consider decreasing the amount of reps, especially if you’re not signed up for the workouts. Find a set of reps that you can perform unbroken with no symptoms.

Rowing: Watch for coning on the pull with the rower. The bike is usually a safe alternative.

  • The thing with coning is that you may not feel it- I never did. But you NEED to watch for it. Have a coach or friend watch your belly!

  • If rowing, exhale on the pull.

  • Choose a speed that can be performed with no symptoms.

  • If you scaled the reps on the wallballs, I’d scale the calories on the rower/bike to the same to keep it consistent.

Coaches - 

When considering scaling an athlete, try to keep in the mind what functional movement is being performed. Is it a variation of the squat, hinge, pull, push, etc.? Try to maintain the integrity of the functional movement, while modifying it a level that is appropriate for your individual athletes. If you would like to learn more about coaching pregnant and postpartum athletes, please look into Brianna Battles' coaching courses here. For questions regarding scaling/modifications for the injured athlete, please feel free to contact me and/or work directly with the athlete's healthcare provider.

***All pregnant and postpartum women should have their physician's approval to workout. If you don't, please do not workout. If you have any physician restrictions, to ignore them is placing you and your baby's health in jeopardy.

***I recommend all postpartum women get assessed by a pelvic floor physical therapist. Find one by you here. I also highly recommend finding a Pregnancy & Postpartum Athleticism coach by you to go over strategy with specific exercises, programming and recommendations. Find one here.

***At any sight of coning with any movement, stop. Stop if you begin experiencing "leaking", sensation of something "falling out" and/or anything that doesn't feel right. Take more breaks as needed, if it's due to fatigue. Focus on your breathing and movement strategy. If you continue to have symptoms, scale the movement more or stop the workout. If you haven't consulted with a healthcare provider and/or postpartum fitness specialist regarding your symptoms, please do.

If you have specific questions regarding this post, please comment below or contact via social media or email. I'm happy to help- but remember my advice is not accompanied with a hands-on assessment, which is the best way to make recommendations. If you are interested in meeting with me, please contact me. If you're interested in finding an appropriate healthcare provider/coach, please contact me and I will do my best to help you find one.