Here, we want to share stories about people who use functional fitness to stay ready for their main sport. About people who need to be fit for their jobs. About mothers who keep training during pregnancy and return to training after giving birth. And about people living with medical conditions who, thanks to training, manage their symptoms better.

Today, Christina shares her personal experience with CrossFit during pregnancy & returning to training after birth—and how training has shaped her everyday life.

ABOUT CHRISTINA

  • Age: 35
  • Family: Mom to a nearly 2-year-old daughter; currently in the 40th week of pregnancy with baby no. 2
  • Sports background: 9 years of CrossFit; plus running, tennis, cycling
  • Box: CrossFit 40477

THE INTERVIEW

Who are you, how old is your child/are your children—and what sports experience did you have before pregnancy (pregnancies)?

Christina Brausen, 35 years old and mom to a nearly 2-year-old daughter, currently in the 40th week of pregnancy with baby no. 2. I’ve been doing CrossFit for 9 years, plus running, tennis and cycling.

How did you modify your training during pregnancy (scaling, intensity, coaching, medical clearance)—and how did it feel?

At first not at all, then lighter weights than usual so I wouldn’t be completely exhausted at the end of the workout. After the first pregnancy, jumping (box jumps/rope) wasn’t much of a topic anyway, so I didn’t pursue it and replaced it with box step-ups or line taps. As the bump grew, I scaled core work—first to banded dead bugs, later to bird dogs or static work like planks. I reduced hanging movements to ring rows. Instead of burpees, I did up-downs on the stepper. Towards the end, I swapped rowing for the bike only. My gynecologist said that sport was very good and probably contributed to the ample amniotic fluid. I should only do what I had done before, and not move more weight than before. I always felt comfortable and adjusted intensity based on the day.

What worked particularly well during pregnancy (e.g., specific workouts, breathing, mobility, coach tips)?

Pure weightlifting—there was hardly anything to change. A good warm-up/extra stretching à la Lothain or Niklas felt great and was also helpful during pregnancy.

What was challenging (e.g., nausea, pelvic floor, back, fatigue, motivation)—and how did you handle it?

In the first trimester: fatigue and lack of drive. Regular training—simply following the calendar—was always a highlight and a mood booster.

What did your return after birth look like (clearance, progression, core/pelvic floor focus, sleep/stress management, community support)—and which tip helps other moms most?

First pelvic-floor rehab (CF Duisburg) and the mummy program from Mary—CF Neuss. After 6 months I returned to regular CrossFit. It helps to just keep going and show up regularly despite everything—it falls into place quickly. I initially adjusted movements (core/jumping), then worked my way back by feel.

What would you say to women who are unsure whether to keep exercising during pregnancy?

The physical load doesn’t stop when pregnancy ends—quite the opposite. Use the 9 months to increase strength alongside the growing baby as added weight. Afterwards you won’t carry it neatly in front of you anymore, but soon squirming on one arm while you cook or carry groceries with the other. Poor posture and back pain are then pre-programmed. Birth itself requires strength and endurance, for which a solid mindset—built through successfully completed workouts or lifts—helps a lot. Another important point is confidence in your own body and the positive effects on well-being/mood that come from sporty “me time.”

What advice do you have for women who want to return to training after birth?

Good guidance (coach/midwife), increase slowly, but start early with body awareness and proper activation. I also find a mix of classic pelvic-floor rehab (better understanding of the pelvic floor) and a kind of CrossFit-style return very useful.

Note: This is Christina’s personal experience and not medical advice. Please speak with your physician/midwife about what’s appropriate for you.

You can find more inspiring stories in our Member Stories. If you have questions about getting started or individual modifications, talk to us in coaching—we’re here to support you. For Pre- and Postnatal Training, please contact Vanessa.