Prenatal and Postpartum Fitness Classes are Coming to CrossFit Southie!
We are excited to announce that prenatal and postpartum group classes are coming to Crossfit Southie with L1 trainer and BirthFit certified coach Kim Bouton starting Tuesday June 20! Some of you may have noticed there isn’t much information out there about training while pregnant or training after birth, and the information that is out there is full of conflicting points. Despite what some articles and doctors may say, moms are not fragile 🙂 Kim is holding these classes to help educate our moms on what movements are safe for pregnancy and postpartum (yes to squats!), WHY some others aren’t so great (burpees aren’t high on the list, but some may not be upset about that!), and the importance of movement during and after pregnancy- not to mention you’ll get a pretty great work out in at the same time.
Starting June 20, Kim will hold one hour group classes for postpartum moms at 7am on Tuesdays and prenatal moms at 7 am on Thursdays. Classes will include:
– Pelvic floor and breathing exercises that will help you strengthen your core for birth and heal diastasis after
– Strength and conditioning pieces programmed specifically for pregnant and postpartum moms to keep you balanced and aligned to prevent injury and prepare you for one of the biggest athletic events of your life
– Education around WHY we are doing what we are doing, and knowledge you can implement in class workouts
– Fun fact: Postpartum is for life! Whether you’re 6 months or 12 years postpartum, these classes can help you reconnect with your body and core, move better, and feel stronger every day.
This will be a free bonus class for the summer (does not count toward your weekly class total). For non-CrossFit Southie members, the drop-in fee is $20.
For anyone that would like to learn more or speak with Kim before classes, Kim is available for free 30 minute consultations during the week. You can email her at [email protected]. For anyone interested in attending class, please fill out this short survey with a few details about yourself here.
A little more about Kim Bouton…
How did you find CrossFit: I swam competitively for 10 years and DI in college, and was convinced I was done working out for the rest of my life once I graduated. Granted, I can’t sit still to save my life and missed pushing myself. I found CrossFit after a year or so of bootcamp and spinning and while that was fun, CrossFit fulfilled a desire to learn and better myself physically and mentally. My first work out was 13.2, and if you know what that wod was, you’ll know I probably should have just walked out after and never returned, but I loved it and have been hooked since. I started coaching in the spring of 2014, and never looked back.
What do you love about coaching: That “a-ha” moment when working with athletes. I love learning, and I love educating, and I don’t believe we are ever done getting better inside the box and outside of it. When you’ve been working with an athlete on something and it hasn’t been clicking but then it does, their expressions and show of gratitude are the best. I just love helping people believe they can do something they once thought they couldn’t and sharing in that experience. I’m also a nerd, and could read up on CrossFit Journal all day.
What brought you to Boston: I grew up in New Jersey and spent a year in Pittsburgh with my fiance. He got a new job and we moved to Boston at the end of April 2017. Two days later we stumbled onto CrossFit Southie and immediately knew the community and coaches were right for us.
Sports and Wellness Appointments with Dr. Fernandez THIS Saturday!
Due to popular demand, Dr. Fernandez will be back THIS Saturday and is still booking appointments! Dr. Fernandez works on Chris and I and helps us recover better through tissue work and adjustments. He has helped me significantly after having Chase to get my body functioning properly again. Dr. Fernandez is taking appointments for this June 17th. Right now he is still wide open! Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians.
Rates and treatments are below. His adjustments include soft tissue work, which is my favorite part. Sign up HERE to try him out!
Warm-up
EMOM 5
1. Run 200m
2. 15 Wallballs
3. 50 Double Unders
4. 10/8 Cals on Bike
5. 12/10 Cals on Rower
Mobility (10 Minutes)
Calf Rolling
Calf Banded Stretching
Accessory
3×10 Glute Bridges with Shoul-ders on Bench (use barbell for loading)
3×20 Bandy side steps
L1 – 3×20 Glute Bridges with Shoulders on Medicine Ball
WOD (30 Minutes)
2 Rounds
In 4 Minutes Complete
400m Run
15 Wallballs
Then AMRAP
Calories on the Bike
Rest 1 Minute
In 4 Minutes Complete
400m Run
15 Wallballs
Then AMRAP
Double Unders
Rest 1 Minute
In 4 Minutes Complete
400m Run
15 Wallballs
Then AMRAP Run
Calories on the Erg (ski or row)
Rest 1 Minute
Level 1- 300m Run, 10 Wall-balls