UCFHighFinal (41 of 231)

3 Sets 

8/arm DB Single Arm Row @21X1

20-30 sec Ring Row Hold (top)

*60 sec rest




Ring Row

Wall ball


*200m, 400m, 600m, 400m, 200m Run after each round



How pregnant Games athletes train, a pod cast


“But I had been working very closely on- holistically- on keeping my hormones and all those types of things- that’s always been really important to me- on keeping those kinds of things where they should be.  And so, then I kind of wasn’t surprised, but I still thought, “Oh how on Earth is my body capable of that after a grueling CrossFit Games week?” But then I was also… I was pleasantly surprised and really excited and I went, “Okay, this is obviously where I’m supposed to be for now.” And I thought, “I’m pretty sure I’m going to want to compete again, but I’m just gonna take it day by day,” because you don’t know how it will play out.  And I’ve just done that really since it happened.  You know, I just promised myself that I would accept and enjoy where I’m at and not sort of focus on where I’ve been or where I’m going to be, and just kind of enjoy the process and be grateful for the fact, for one, that I even have the capability of being pregnant because that can a feat in itself.” – Kara Saunders

Kara Saunders is a seven-time CrossFit Games veteran with four top-10 finishes under her belt, including 2nd place in 2017 and 4th place in 2018.  Growing up as an only child until the age of 13, she naturally found herself turning to sports for entertainment, her favorite being swimming.  At 19, a personal trainer introduced her to CrossFit, and Kara’s raw talent, hard work, and discipline quickly led her to success in the sport.

Not only is Kara a decorated Games athlete, in 2017, she also became an affiliate owner, opening the doors to CrossFit Kova, in Brisbane, Australia, where she resides with her husband Matt.

These days, Kara is taking a different approach to her training- shortly after the 2018 Games, she became pregnant with her first child.  We caught up to discuss what it’s like to make the transition from competitive athlete to expectant mother, the training and nutrition practices Kara is applying to foster a healthy pregnancy, and how Kara is drawing from her CrossFit Games experience to balance the stress of being a business owner and first-time mom.

In this episode we discuss:

  • Where Kara is currently at with her pregnancy, and what her experience has been like thus far
  • Managing her hormones and the impact of stress on her menstrual cycle while training for the Games
  • How Kara’s mindset has shifted now that she’s no longer training at a competitive level
  • Her approach to training during her pregnancy
  • Kara’s approach to nutrition throughout her pregnancy and how that differs from when she was competing
  • The other lifestyle tools Kara is using to help manage pregnancy symptoms
  • Kara’s favorite highlights from her competition career
  • How preparing for the unknown and unknowable of the CrossFit Games helped her prepare for pregnancy
  • What’s new with Kara: moving her affiliate, her house, and continuing her education
  • A typical day for Kara
  • Three things she does on a regular basis that have the biggest positive impact on her health
  • One thing she struggles to implement that could have a big impact on her health
  • What a healthy life looks like to Kara