8-min. AMRAP + bonus time:
15 squat cleans, 135/85
13 squat cleans, 185/115lb
My first thought when I saw this? "Well shit." Haha. Way to throw some of the least pregnancy and postpartum friendly movements in this week!
My toes-to-bar strength hasn't returned yet, nor has my pelvic floor stamina for that many double-unders at once. Ah well, modifications here I come:)
If you are new here, each week I'm doing a post on the Open workouts with considerations and modifications for pregnant and postpartum athletes. Postpartum can be any point in time from 4 months to 10 years postpartum. These considerations would also apply to anyone who hasn't had children, but who is experiencing pelvic floor or core dysfunction. Let's dive in.
Main consideration here is the core pressure that's created. While you may visually be able to see it on your abdomen with coning, what you may not also feel is the pressure on your pelvic floor.
[Edit] During pregnancy I would not recommend T2B, K2E, or hollow holds due to the core pressure they create.
Breath: You're going to see a common theme here week to week;) Test out what works for you - exhaling as you start your kip, or maybe a little bit later of an exhale as you raise your legs.
Core control: If you are coning or trenching, are you able to activate your abdominals to control the gap and pressure as you raise up? Practice first on the ground so you can get a solid feel for it, and then progress your way back up to the bar.
Knees to elbows: Can you better control your breath and core if the movement is shortened?
Ball slams: They'll keep the pace of your workout moving, again remember to breath with these!
Hollow body hold or repetitions: The hollow body position transfers to so many CrossFit movements. What do you notice? Are you better able to control your core with repetitions? Or with a steady hold? When you're steady holding, how long are you able to hold it before you feel your core engagement start to go?
Birddog: Seriously Nicole, birddog in the Open? Here's the thing. If you aren't at a point where you are able to control coning or pressure or your breathing, why chance taking a few steps backwards in your recovery for an Open workout? Yes, they are exciting, it feels like everyone is doing it, but remember you're in this for the long game. Is it worth the risk to push hard for a couple Open workouts, only to be a few steps behind in physio and recovery after? Be kind to yourself, and your healing or growing body.
Where do I start, lol. Double-unders are highly taxing on your pelvic floor. So are single skips while we're at it, just not quiiiite as much. If you experience leaking during skipping, I wouldn't recommend it. Leaking is a sign that your body is taxed - perhaps your pelvic floor is tight, perhaps it's weak - either way, leaking is a sign to back off of skipping.
If you are postpartum and aren’t experiencing leaking, I still would not recommend diving into skipping in your first year UNLESS you have built up to impact movements slowly, and with a ton of strength work in addition (like, a few months of strength work). If you’re only just starting to introduce skipping or impact work into your workouts again - 50 double-unders isn’t the way to introduce it;)
If you are pregnant, even if you're not experiencing leaking, I recommend to my clients to stop skipping after the first trimester, that is if they reeeeaaaally want to be skipping at all - if it’s not important to them, we’ll remove it right away. Again, where is your risk versus reward conversation taking you?
Alignment: Rib cage down, chest straight ahead, eyes forward.
Breathing: Breath naturally. Double-unders aren't a movement you'll be able to match breath to movement for, so just keep breathing, focusing on big breaths into your ribcage - avoiding breathing only into your chest (shallow breathing).
Relax your belly: This is probably one of the ones I see the most with clients - and to be honest with myself until I caught it and realized it was causing the majority of my problems with double-unders. Our mind says, "I'm jumping, I need to grip to keep from leaking and protect my pelvic floor" but our pelvic floor says, "hey, you're restricting my natural movement by squeezing me with a vice grip - lay off a little and let me do my job." [Side note: wouldn't it be seriously amazing if our pelvic floor could actually tell us what it needs? I mean, assuming we'd listen all the time?]
Single skips (if not pregnant, and if you’ve built up to skipping over a number of months): If the above strategies don't address leaking, try single skips. If that's enough of a change in stimulus that it stops leaking, carry on. If not, try the below.
Bike: The bike, like ball slams, will keep your workout moving if that is your goal. For 50 double-unders I'd probably sub around 10-15 cals on the bike, again depending how early postpartum, how late in pregnancy, or how exhausted you are from the previous night's (lack of) sleep.
Load: 85lb may be a doable weight for you, but the caution I would place here is that you have 15 reps in a row, in a competitive environment. Can you breath through each rep? Can you do each rep with proper form?
Exhaustion: You’re coming straight off of 75 reps before getting to your first round of squat cleans, meaning you’re already going to be out of breath and fatigued. The first two things that usually go in this case? Form, and breathing. Form is a consideration for anyone, regardless of pregnancy and postpartum. Breathing and not straining or holding your breath is going to be important for pelvic floor and core pressure.
Power movement: With any power movement, there is no slowing it down, unlike a squat or deadlift that you can really take your time on to pay attention to form and breath. It’s a dynamic movement requiring quick response by your whole body - brain, muscles, joints, and pelvic floor.
Dumbbell hang power clean: Particularly if you are pregnant and your belly is now in the way of the bar path, switch to dumbbell hang cleans instead. By continuing to train with a barbell you are undoing all your previous training to drill the correct bar path in. [Check my blog post here on this very topic].
Reduce load, reps, and range of motion: Perform with an empty barbell, cut the reps in half, reduce to a hang power clean - do any one of or combination of these to allow you to move with intention for each rep.
I am loving seeing your posts on how you are modifying your workouts!! Please keep tagging me and keep them coming. You are also a HUGE support to moms going through the same thing - it’s so helpful knowing you aren’t the only one wishing you could do it, and knowing that there are more like you out there who have long term health in mind over one season or competition. Big love to all of you who are taking care of yourselves, it’s not easy, but you are doing it.