Well, 2 days of (fairly) heavy squats and the stairs are pretty difficult for me. Here's what I've been up to:
1 rep max of back squat and strict press
I was fairly conservative and got up to 105# and 65#. I did try 115 but didn't get full depth. I feel like my body's cues are not the same as before pregnancy (stretched out ligaments?) and I need to relearn body position. I could have done more on the press I think. Next time!
Wednesday I came in for strength class and we did:
6-6-6-6-6 good morning into low bar back squat
6x3 narrow-grip dead-hang chin-ups
I used 2 bands.
They also did push-ups, but I'm still not allowed to do those so I snuck out early. My abs are healing and I should have my restrictions lifted in a few more weeks. I'm not ever supposed to do sit-ups again though, because that risks reopening the diastisis (the separation of the muscles). Fine by me, I think situps are pretty useless. I'd rather get up the right way - TGUs! And I'm a fan of strengthening the core with coordinated whole-body movements, like the Olympic lifts or overhead squats or toes to bar, rather than isolation movements like crunches or sit-ups. I always found it odd that CrossFit includes sit-ups in workouts - kind of like including bicep curls.
It has been a lot of work and some discomfort to heal this separation, but it's worth it - my stomach looks much flatter and my core is getting stronger. I highly recommend Abby, the therapist who's been helping me. You can find her at Pea in the Pod Fitness.