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, Sophie shares her personal experience with CrossFit during pregnancy & returning after birth—and how staying active shaped her everyday life.

ABOUT SOPHIE

  • Age: 37
  • Background: From Australia; member at CrossFit 40477 for ~8 years
  • Family: Two children (4.5 & 2.5 years); ~2 weeks from baby no. 3
  • Sports: CrossFit; team sports growing up (netball); lots of running

THE INTERVIEW

Who are you, how old is your child/are your children—and what was your sports/fitness background before pregnancy (pregnancies)?

I’m 37 and originally from Australia. I’ve been a member at the box for about eight years. In that time I’ve had two children (four-and-a-half and two-and-a-half), and I’m about two weeks away from having my third. Before my first pregnancy I was mostly doing CrossFit. Growing up in Australia I played a lot of team sports, especially netball, and I did a lot of running.

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

I scaled a lot. One of the biggest challenges in the first half of my pregnancies was severe nausea and frequent vomiting, which made morning classes and motivation tough. What I felt capable of changed week to week, so my scaling wasn’t linear: sometimes less weight, sometimes fewer reps, sometimes different movements altogether. The coaches were great at suggesting options and clarifying what I should or shouldn’t do. I learned a lot from my first pregnancy that changed how I trained in my second and now in my third.

What worked particularly well during pregnancy — and what was challenging?

My biggest tip is to listen to your body. I learned that through my first pregnancy and especially postpartum, and it gave me confidence going into the second and now the third. A major challenge is the conflicting information—seeing what others can do, getting input from coaches or doctors, or being told not to do something that still feels fine for you. Take professional advice seriously, then check in with your body and make the call for that day. It’s also hard when you can’t do things you used to do—especially in CrossFit where we work toward goals and PRs. That’s mentally tough. In pregnancy (and even more postpartum) I found it crucial to lean into the mind–body connection and focus on what helps you feel strong today.

What did your return to training after birth look like?

Each time was different. After my first, I came back to CrossFit around three months. I initially felt good, but then noticed I wasn’t strong or stable enough to sustain workouts—not just “I need to get stronger,” but “I’m not ready yet.” I took a break for low-intensity work on my own and only felt ready to return to CrossFit after about a year. I learned not to rush back just because others return at six or eight weeks or because a doctor gives medical clearance; that didn’t mean I was ready for this style of training.

After my second, I was more structured: I did a Rückbildungskurs (postnatal recovery) and a mother–baby class—both low intensity—which helped me ease back in and manage time with a new baby. Then I joined a CrossFit mums course at our box run by coaches trained in postpartum return; pelvic-floor therapists were involved too. It made a big difference to have coaches who understood where we’d come from and where we wanted to go.

It took about a year to feel confident, strong, and stable enough for regular classes. Mentally, postpartum can be tricky: during pregnancy everyone sees you’re limited; after birth you may look “back to normal,” but inside—pelvic floor, core—things are very different. I had to trust my body, be patient, and build back gradually.

What would you say to women who are unsure whether they should continue exercising during pregnancy?

Training through pregnancy kept me physically fit and was huge for my mental health—especially with other young kids at home this time. A couple of sessions a week to focus on me, my body, and the mind–body connection made a big difference. I didn’t fully appreciate until after my first baby how much CrossFit had built mental capacity, perseverance, and body awareness. Labour is the biggest WOD you’ll ever do; you can’t compare it to a Saturday workout, but the skills transfer—listening to your body, staying tuned in, knowing which muscles are working, how to position yourself, how to breathe through it. After my first birth I realized just how much CrossFit had prepared me—and I’m grateful for it.

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

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.