Modifications for Open workout 14.4


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BirthFIT Modification Video for CrossFit Open 14.4 from Kat Grosshaupt on Vimeo.

As always… Be Safe. Have Fun. Take rests as needed.

Good Luck!


14 min. AMRAP:

60 calorie row

50 Toes to Bar

40 Wallball @ 14#

30 Cleans @ 95#

20 Muscle Ups


See video above

Movement is Freedom


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What are we training for?

Labor and Delivery.



Fitness is one of the four pillars of BirthFIT. Movement is freedom. Movement is life. Embrace movement.



EMOM 10 min

3 Strict Press (Increasing weight as needed).

Complete the following:


Back Squat from Rack

Strict Pull-ups

Notes and Modifications

  • Increase weight during strict press if you would like.
  • Strict PU can be done with a band.
  • If you would like, and capable, do a muscle up between each round.

BirthFIT OG Brianna: Healing After Birth


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One of the original BirthFIT OG’s gave us a glimpse into her journey of motherhood and quest to get her core back. Brianna is a super mom. She shared her birth story with the BirthFIT audience last August.

This recent instagram post is from last week. Brianna has been back in the gym and enjoying life with her little bundle of joy, Cade. Her journey has not been all cupcakes and rainbows as some would paint the picture of new motherhood. Brianna shares exactly how real her journey has been so far.

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Brianna has been recovering from diastasis recti. As I’ve mentioned in a previous blog the diagnosis can vary from woman to woman and the recovery course of action depends on the individual. Unfortunately, Brianna does not live close to my office, so I referred her to an awesome chiropractor that has experience in using RockTape, understands athletic women, and respects the pregnancy and postpartum process. Brianna is strong and determined, and she is navigating her way around her new body with support. She has been gracious enough to let the community in on her journey. Brianna wants every mom to know that the journey is difficult at times, but support is out there.


Brianna doing pull-ups with a weight vest. The perks of carrying around a baby for 40 weeks.

Give this woman a hand. She’s working hard with a smile on her face. Follow her @bribattles on instagram!

-Lindsey Mathews




800 Run

25 Wall Balls (Pick a weight you can do 7-10 reps in a row)

30 Shoulder to Overhead (Pick a weight you can do 5-8 reps in a row)

800 Run

25 Wall Balls


  • Row or walk if you do not want to run.
  • Wall Balls can be air squats, goblet squats, or front squats with a KB.
  • Shoulder to overhead can be done with double KBs (lighter) if the barbell path is altered. You can also use PVC.
  • Take breaks and breathe.

Let’s Talk Ligaments


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Today we’re talking about ligaments. First of all, what exactly is a ligament? According to  Childbirth Connection,

A ligament is a short band of tough, flexible, fibrous connective tissue that holds structures together and keeps them stable. In pregnancy, the round ligaments hold the uterus in place and gives the woman a little extra abdominal support during pregnancy.

Sometimes these ligaments can become taut and tense, causing what is referred to as “round ligament pain” and also restricting blood flow to the uterus. A good chiropractor can gently relieve this pain by helping the ligaments relax and relieve tension- ultimately freeing up the blood flow and helping you feel like a million bucks.

So how does this affect your workouts?

First of all, remember and repeat after me: EVERYONE IS DIFFERENT.

Some women feel more round ligament pain than others. Some never feel it at all. When we caution pregnant moms about certain movements such as

  • Kipping pullups
  • Jerks
  • Knees to Elbow or Toes to Bar
  • Box jumps
  • Jumping rope
  • Running

Each of these movements can potentially put strain on the round ligaments. Now that you’ve seen the picture above, you can see how an overly exaggerated kip could start to feel painful because of the ligaments being overly stretched.  The solution to this would be to focus on your strict pull-ups- which never hurt anybody anyway. We can all use some strength work!

Now let’s talk ballistic movements- aka jumping movements such as box jumps, running and jumping rope. Again, some women are fine with it and continue to run and jump rope until the day they go into labor. As for me, the day I peed on the stick I had no desire to run again. Many women find running to become uncomfortable around 25- 28 weeks as their bodies go through a growth spurt and their bellies are, all of the sudden, way larger. Remember, the ligaments have to also stretch and adjust to this growth spurt, so you may feel stretching or cramping after a run. Does this mean you shouldn’t run? That’s hard to say. It’s ultimately your call.

What’s hard here is for women to put Ego aside and stop running. Hey, I just call it how I see it.

If it becomes uncomfortable for ANY movement or exercise, you need to stop. Period. And that’s what we, at BirthFIT, are here for- to provide modifications so you can continue to be active.

Now that we have that out of the way…. One thing I like to recommend to women who are either on their feet all day or want extra support while exercising is to wear some sort of belly band. I wore one when I was teaching and pregnant. It made all the difference. I swear. I did feel like I was an 80 year old woman wearing a girdle, but it made such a big difference I didn’t care!

Do a search for belly bands and you’ll come across plenty that’ll make you look like a Home Depot employee. No thanks! Check out this one or this one as alternatives.

Hopefully this helped you see why we make the recommendations we do and will help you utilize caution and care as your belly (and ligaments) continue to grow.


Remember, I’ll be hosting the BirthFIT U: Pregnancy 101 Seminar at CrossFit Central on Sat. March 22 from 9am-1pm. I’d love to see you there!

Contact our own Dr. Lindsey Mathews for a chiropractic consult:

-Kat G



3 Rounds:

Row 500m

25 Burpees

Rest 1:1


  • You should always be able to maintain a conversation during this workout. After the row, give yourself a rest of at least 60-90 seconds before beginning the burpees
  • Break the burpees up into sets if needed
  • You will rest the same amount of time it took you to complete the round. If it took you 5 minutes to complete one round, you will rest for 5 minutes.
  • Make your rest “active”- don’t just sit down. Walk around, stretch, keep loose and active.



All Hail the Uterus


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The Uterus is a misunderstood part of the pregnancy and labor process but is the most important, in my opinion, to learn about and understand in order to have a healthier, easier pregnancy and labor.

A few interesting facts about the uterus:

Your uterus changes drastically in size during pregnancy to accommodate your growing baby. When your baby reaches full term, your uterus will be bigger than five times its original size with a capacity of 500 times more than before you conceived. It’ll be 15 times heavier on its own without the baby and the placenta. After you give birth, the uterus immediately starts contracting to shrink itself. One week after delivery it’ll weigh about 1.5 pounds but two weeks after birth it’ll be down to 11 ounces. By the six week after pregnancy it’ll be back to its pre-pregnancy weight of 2.5 ounces.

- Courtesy of

In HypnoBirthing, we teach couples about how the uterus functions in labor and ways to help ease discomfort that may arise with uterine contractions, or surges. The more we know about the physical process of labor, the less anxious we tend to feel. It lessens that “fear of the unknown” that can hang like a dark cloud over the labor process.

In a nutshell, when a mom goes into labor, the muscles of the uterus begin to work together, synergistically, to help dilate the cervix and move the baby into position for descending into the pelvis. The muscles of the uterus contract and relax, contract and relax. The mom’s body releases more Oxytocin, periodically, to increase the frequency and duration of the contractions. Her body then, right on cue with the release of oxytocin, releases more endorphins to help her relax into the process. This is how moms get through natural labor- more contractions are matched with more endorphins.

The human body is fascinating. It’s a well-oiled machine that, when given a chance (and lots of patience), will almost always function as it should and on its own timeline.

So what is the “magical” technique we teach moms in Hypnobirthing?


Of course, I’m not going to give you ALL the goods from Hypnobirthing class in this blog post. You should take the class to find out more- wink. nod.

Yes. Breathing.

What do muscles need to work efficiently and optimally? OXYGEN.

So, therefore, we teach moms how to calm themselves with their breath. We practice and condition our bodies/lungs/minds using hypnosis and relaxation techniques learned in class. A relaxed body and a uterus saturated with oxygen and blood flow will decrease a mom’s pain and allow her body to focus only on the matter at hand- Labor.

Here’s what I want you to practice- whether you are pregnant or not:

  • Find a comfortable spot to sit or lay down
  • Close your eyes
  • Breathe through your nose if possible, out through your mouth- slowly
  • Try counting to a slow count of 8 as you inhale, a slow count of 8 as you exhale
  • Notice where you are tense- with each exhale relax your body into the chair or couch
  • Try to do this for about 5 minutes per day
  • Deep breathing calms your entire nervous system and sends lots of oxygen and relaxation to your baby

More fun uterus facts to come. Happy Monday!

-Kat G.



A. EMOM for 8 minutes:

  • 4 Deadlifts @ 50% of your 1RM
  • 4 Box Jumps/ Box step- ups

B. 5 Rounds:

  • 10 KB Swings
  • 10 Burpees
  • Rest 30-45 seconds between rounds

C. Tabata Plank holds for full 8 rounds


  • If your belly is getting in the way for your deadlift, switch to a sumo stance
  • For the EMOM above, focus on deep recovery breaths as you wait for the next minute to start
  • For Part B. use a weight that you can do 10 swings unbroken. If going overhead bothers you, choose a heavier weight and do Russian Swings instead.
  • Substitute sprawls for Burpees if needed.

14.2 Modifications and Substitutions


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BirthFIT Modifications for CrossFit Open Workout 14.2 from Kat Grosshaupt on Vimeo.


14.2 is… SPICY!

We’ve put together a few options and modifications for this workout. What we want to stress with the Open workouts is that you don’t have to do them as Rx to be in the Game. The reason we started this is to help women have options so they can participate with their Community and have a good time- safely.

Feel free to mix and match options to fit your needs. Here are some examples:

  • Rx’d OHS and Ring Rows
  • OHS taken from a rack and kipping pull-ups
  • PVC OHS and Ring Rows
  • OHS with only the Barbell (no weight) and strict banded pull-ups

TAKE REST AS NEEDED! This workout actually has built-in rest. Make sure to take plenty of deep recovery breaths before moving on to the next 3 minute section.

Good luck!


For as long as possible, complete 2 rounds within the allotted 3 minutes before moving on to the next section.

0:00-3:00 (2 rounds of):

10 OHS @65#

10 Chest 2 Bar Pull-ups

3:00-6:00 (2 rounds of):

12 OHS

12 C2B Pull-ups

6:00-9:00 (2 rounds of):

14 OHS

14 C2B Pull-ups

Each 3 minute section you will continue to add 2 reps until you can’t complete the rounds in the allotted 3 minutes.

Plank it to Me.


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How long can you hold plank? 

Well, now is not the time to set your new personal best.

The plank is a great core and shoulder stability exercise. It is also the start of the push-up, so it is in one’s best interest to have this exercise dialed in. Unlike any version of sit-ups, I feel that the plank is an acceptable exercise to do during pregnancy.

The plank not only strengthens your shoulders, but the entire axial skeleton as well. Think of a Chinese finger puppet- the toy tightens when you move your fingers certain directions. Similar idea in the way you want your core to engage. To me, your core is your entire axial skeleton. From your neck down to your pelvis. With any movement (Overhead squats, lunges, pull-ups, presses), your core had better be activated. Without isolating the rectus abdominus, the plank allows for core activation and engagement.

Most women fear diastasis recti (separation of the rectus abdominus) from happening during or after pregnancy. There is still a lot unknown about what causes the abdominal separation and how to heal it naturally versus surgically. What to do after baby in regards to diastasis recti is a whole other post in itself and definitely depends on the severity of the separation.

The plank is a useful exercise that one can continue during pregnancy and into the postpartum phase with a few points of performance to consider:

  • Shoulders stacked on top of elbows and elbows stacked on top of wrists.
  • Elbow pits are facing forward; as if you were screwing your hands into the ground.
  • Thinking about bringing your belly button within 1-2 inches of your spine.
  • Engage the glutes and legs as if they were one unit.
  • Avoid the sway back. If your backend starts to sway or drop, then come out of the movement and reset.
  • Only spend about 20-30s in plank while pregnant. It is enough to engage and activate, but not stress too much. For example, think about doing five sets of 20s.
  • Be sure to elongate and stretch your belly and hip flexors after plank exercises. Warrior I or Crescent Pose are great.

The plank is a great way to warm up, cool down, or just to get the blood moving on an off day. As with any exercise, play smart and listen to your body.

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6 x 15s Plank Hold (Hands or Forearms)

6 x 45s Bottom of Squat Hold

4 Rounds: 

100′ Odd Object Carry Overhead

4 Burpees-to-Plank


  • Pick anything to carry overhead. The idea is to keep your core engaged and your arms locked out overhead.
  • When you burpee, do it controlled and step back to the plank position. If you don’t want to do burpees at all, then do 8 air squats.

What is Hypnobirthing?


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What is Hypnobirthing and why do you keep hearing about it? 

Hypnobirthing® The Mongan Method is a philosophy as much as it is a technique. Marie Mongan, a hypnotherapist, used her experiences birthing her children and the theories of Dr. Grantly Dick-Read to develop the Hypnobirthing program for her own daughter and friends. Word of mouth spread in regards to the success of these births and the program grew organically.

Dr. Grantly Dick-Read was an English Physician. His principles are the foundation of the National Childbirth Trust (NCT). Dr. Dick-Read holds the theory that fear and tension cause the pain associated with labor in about 95 percent of laboring women.

“There is no physiological function in the body that gives rise to pain in the normal course of health. In no other animal species is the process of birth apparently associated with any suffering, pain, or agony, except where pathology exists or in an unnatural state, such as captivity.”

The idea of releasing fear and worry and then replacing that space with powerful words and imagery help to train the subconscious mind for the task it is about to accomplish. The Hypnobirthing® Method is a complete childbirth class that provides space for couples to practice techniques, birth scenarios, and organize relaxation methods that can work for them as a unit.


Austin, Texas- Kat will be starting her next Hypnobirthing class Sunday, March 30th, 2014.

West Los Angeles, CA- Lindsey will be starting her Hypnobirthing classes in Venice by summer 2014. Stay tuned.


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3 Rounds for quality:

8 feet Bear Crawl

6 strict pull ups (band is okay)

4 Strict Ring Dips (band or boxes okay)


2 Rounds: 

15 OHS Squats

15 Box Jumps

15 Front Squats

15 Box Jumps

15 Back Squats

15 Box Jumps


Notes & Modifications

  • You can do both or one of the workouts today. The first is purely for movement and to maintain strength in certain areas.
  • PVC can totally be used. Otherwise use a weight that you can do at least 15 OHS in a row with no problem.
  • Rest as much as you need between all movements today.


CrossFit Open 14.1: Modifications and Substitutions


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Every Friday, we will be releasing a video to help you modify and/or substitute movements for each Open workout. There will always be 3 options to choose from depending on your belly and/or activity level.

The main thing we want you to remember is that this is for FUN. It’s easy to get swept up in the excitement of the Open- as you should be! It’s a great way to stay connected to your community. However, this is not a time to try to PR or “prove yourself.” There are reasons why you may need modifications- the most obvious one being your growing belly.

If you cannot maintain a strict bar path close to your body YOU NEED TO MODIFY. PERIOD.

Take a look at the video and make a plan.

Some things to remember:

  • Choose a weight that you can do comfortably for 15 reps.
  • Build-in your rest. Lindsey talks about aiming for one round every 90 seconds. Or you can rest 30 seconds after each round.
  • Maintain a pace where you can maintain a conversation.
  • If jumping rope is uncomfortable, don’t do it!

Lastly, please remember that everyone is different. Just because your friend did her workouts Rx when she was pregnant doesn’t mean that’s what’s right for you. If you have any questions, please contact us, leave a comment, or tweet. We want you to have fun but be safe!

- Kat G.



10 min. AMRAP

  • 30 Double Unders
  • 15 Power Snatches @55#

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