Why You Pee During CrossFit — and How to Fix the Pee Problem

Ever crushed a WOD and halfway through the double-unders or heavy squats… you feel that oh-no moment down below? You’re not alone. Whether it’s box jumps, deadlifts, or even running, leaking urine during training is surprisingly common, especially among women — and no, it's not just a "mom problem."

It’s time to talk about what’s really going on with this so-called “CrossFit pee,” why it happens, how to stop it, and how to train smarter — without feeling embarrassed.

What Is “CrossFit Pee”?

CrossFit pee isn’t an official medical term, but it’s widely used in the fitness world to describe involuntary urine leakage during high-intensity workouts. It usually happens during movements that spike intra-abdominal pressure — like:

Box jumps
Double-unders
Deadlifts and squats
Cleans/snatches
Running or sprinting
Kettlebell swings

While most cases involve just a few drops, for some, it can be more severe — and it’s not just about weak muscles or age.

The Real Reason You’re Leaking

The most common cause of this is Stress Urinary Incontinence (SUI) — meaning leakage triggered by exertion or pressure. Here's why it happens:

🟩 Weak or Uncoordinated Pelvic Floor

Your pelvic floor is a group of muscles that supports the bladder, uterus (in women), and rectum. During high-impact or high-pressure movements, these muscles are supposed to contract to keep everything in place. But if they’re too weak, too tight, or just not firing properly — leaks happen.

🟩 Increased Intra-Abdominal Pressure

Movements like heavy lifting or bracing incorrectly create massive pressure inside the torso. If the pelvic floor isn’t prepared to handle that? Hello, leak.

🟩 Breathing and Bracing Errors

Holding your breath during lifts (Valsalva maneuver) without pelvic control can overload the system. Most people don’t realize that how you breathe during exercise affects your bladder.

🟩 Pregnancy, Postpartum & Hormones

Yes, pregnancy and childbirth can stretch or damage pelvic floor muscles, but even women who’ve never had kids can experience leaks. Estrogen also plays a role — it helps maintain pelvic tissue elasticity.

Do Men Pee During CrossFit Too?

Short answer: yes, though it’s far less common.

Men can experience leaks during max-effort lifts or under extreme pressure. It often signals poor bracing mechanics or pelvic floor issues. And just like with women, it’s fixable — not something to “man up” and ignore.

How to Prevent Peeing During Workouts

Let’s get to the good stuff — how to stop leaking so you can keep training hard without fear of accidents.

✅ 1. Train Your Pelvic Floor (Yes, Seriously)

The pelvic floor needs strength AND coordination. Think of it like any other muscle group — you need control under load, speed, and fatigue.

Here’s where to start:

Kegels: Contract and lift the pelvic floor, hold for 5 seconds, release. Do 3 sets of 10 daily.
Quick Flicks: Rapid fire short contractions to build reflexes — think sneezes and box jumps.
Relaxation: Over-tight muscles can be just as dysfunctional. Learn to contract and relax.

🧠 Pro tip: Learn to engage your pelvic floor during movement — not just sitting still on a couch.

✅ 2. Learn to Breathe & Brace Properly

Bad breathing = bad pressure management.

Diaphragmatic Breathing: Belly and ribs expand with air (not just your chest). This sets the core for proper bracing.
Exhale on Exertion: Breathe out during the hard part of the lift or movement.
Avoid Constant Valsalva: Only use max bracing for PRs. For volume work, breathe!

✅ 3. Don’t Power Through Leaks — Modify Instead

Leaking isn’t a badge of honor. If you pee mid-WOD, that’s your body waving a red flag.

Scale down high-impact movements like:

Replace double-unders with bike or rower sprints
Sub jump squats for tempo squats
Swap barbell for kettlebells to reduce pressure

🏋️♀️ Best Exercises to Strengthen the Pelvic Floor (and Stop Leaks)

Here’s a solid lineup of pelvic floor-friendly exercises that actually transfer into functional movement:

Exercise	Why It Helps
Glute bridges with pelvic floor contraction	Builds glute-pelvic floor synergy
Deep breathing in 90/90 position	Connects diaphragm, core, and pelvic floor
Squats with breath timing	Teaches control under load
Dead bugs	Core-pelvic coordination with minimal pressure
Bird dogs	Reinforces balance + control without stress
Wall sits with pelvic pulses	Trains endurance under load

📌 Pro tip: Do these with intention — slow, controlled, and with focus on pelvic engagement.

🚨 When to See a Pelvic Floor Specialist

If this is a recurring issue, or you’ve tried everything and still leak — see a pelvic health physical therapist. These experts specialize in assessing and training your pelvic floor, and they can give you a tailored plan that fits your body and your training goals.

💬 Final Thoughts: Don’t Accept Peeing as “Normal”

CrossFit and high-intensity training are supposed to challenge you — but they shouldn’t leave you wet, embarrassed, or changing clothes mid-session. Leaking during workouts is common, not normal, and with the right training and strategy, you can fix it.

The goal is performance, not pads.