Double Unders and Bison Balls

Last year, I accomplished my marathon goal of breaking five hours, three times.  I thought about adding more speed work training to the marathon work so that I could run a faster marathon, but I seem to be happy with where I am, training wise. I am going into my fifteenth marathon in exactly one week from today. I did change up some of my training by adding more weights and strength speed work on top of my regular running.  I am a wreck about it. I can't stop wondering whether I put in enough miles or if I trained hard enough. In the last few months, I drastically cut back in running and in making attempts to lift more weight at the CrossFit box. I suffered a hamstring strain and my masseuse told me that my muscles needed a rest, so I took some.



In the last month, I finally accomplished kipping pull ups without the aid of a resistance band. I am still slow at them, but after eight months of working, I did it. I even completed the benchmark girls workout "Fran" without assistance (or as we call it, RX). I finished in 12 minutes and 47 seconds and I couldn't have been more proud of myself.  That score will most certainly will not make it to the CrossFit Games like the woman in the video, but it will make into my PR notebook and for now, that's good enough.



For those of you that recall, one of the first benchmark workouts that I completed was Fran, with a 25 pound barbell and jumping pull ups. As scaled back as one could possibly be. At that time, it was humbling, considering that I had completed multiple marathons before stepping foot in a gym and "thought" I was pretty strong.



Completing Fran RX alongside another box mate that also "RX'ed" was a huge confidence booster....that is until the first workout was posted for the CrossFit Games: 14.1.



Our task: AMRAP (As Many Reps As Possible) 30 Double Unders and 15 Snatches.  My two nemesis because they are two very technical movements that I could get better with practicing the technique every day.  




I'd rather go for a run. 



There are plenty of movements that I have yet to grasp in CrossFit.  Double Unders seem to be the most challenging of the "easy" stuff. In 10 minutes, I completed 118 reps and had plenty of reminders on my arm to show me that I still don't know how to do a proper double under with the jump rope.  Those whiplashes are still sore, two days later.



I was both proud of and embarrassed with myself.

Other people on our team wanted to redo the workout to see if they could get a better score, or more reps completed. I thought about it, and despite the energy and positive encouragement from my box mates, chose otherwise.



I posted my score online and earned another heaping slice of humble pie and a reality check on where I am in the context of the CrossFit world with regards to double-unders and snatching:

...and that's not everyone reporting their scores yet.



Taking this as a metaphor, I see that there will be plenty of things in my life that I can do better by working on technique, and it will come with time and practice. This challenge of signing up for the Open will teach me about how to have patience with myself and my abilities. And maybe in future WOD's, kick ass, too.



Today, I made bison balls, thanks to my good friends at the Honest Bison.



I was having Carolyn come over for a quick visit and I had just thawed my ground bison and wondered what I could do with it without simply making burgers. Balls! In honor or one of my favorite movements in CrossFit: WALL BALLS!



Bison Balls (not paleo): 

1 lb ground bison (of course from the Honest Bison)

2 eggs, whipped

1 cup bread crumbs

2 cloves garlic minced

1/3 cup chives, finely chopped

1 tbsp oregano

1/2 cup Parmesan cheese



Mixed well (with your hands) until everything is well blended. Create small balls, roll them in your hand until they are nice and round. Make sure they are as tightly packed as possible



Heat a pan (Medium heat) of EVOO and place them in the pan, let them brown and rotate them to get all "sides" brown. Remove when all sides are brown.



I added a tzatziki sauce to them, thanks to a box mate that has found many paleo recipes:



3/4 cup coconut milk yogurt

1tbsp fresh lemon juice

1tbsp fresh dill

1tsp fresh mint (I added waaaay more than she did)

1 minced clove garlic (I added 2)

1/2 tsp balsamic vinegar

1/4 tsp salt



Mix it all in a food processor/blender/whatever you have to mix it all well.  The color may be a bit off since the recipe calls for coconut milk yogurt and it's a bit more transparent than traditional Greek yogurt, but it is freakin' tasty-paleo tasty!!



The mac and cheese is from a recipe previously posted.



I may not be great at mastering double unders quite yet, but I can still throw down in the kitchen.  Baby steps.

Jesus Year

I thought I would be excited when I finally looked into the mirror after 33 years to see a few wrinkles. I have been looking forward to the time where I sorta look older than the teenager that I have looked like my whole adult life.



But when I saw myself in the mirror today, I just looked exhausted. I don't have crows feet, but the furrow between my eyebrows is nice and chiseled, just like everyone said would hapen. My forehead has a nice fault line through it from too much raised eyebrows. Those "wrinkles" look more for someone either always angry or constantly thinking about...whatever.



So much for wishful thinking.

People keep telling me that I'm going to be happy when I get older that I look so young. I've been hearing that phrase since I turned 21 and even when I fake getting happy for getting carded and am very "flattered" when I get carded at bars (or to get into rated R movies), I still think it's super annoying and wish that I looked a little older. Still waiting for the time when I am thankful for looking younger! The grass is always greener on the other side, I guess.



Another thing that I noticed especially this week: I find myself "needing" my sunglasses so much more often, not because they are cool, but because everything seems so freaking bright now. Seriously, who turned up the light in the world? I have a difficult time staring at my computer screen for long periods of time. I used to be able to program classes all day and go home feeling slightly weird and needing a break from any kind of monitor. Now, I go an hour on my blue screen and then need a break.



My body requires much more prep work before heading in to hard core workouts or training sessions. I have this false assumption that I think I can sprint like I did in high school (or jump like I once did).



I learned that lesson the hard way as I winced away during a sprinting warm up two weeks ago with a strained hamstring. My knees used to hurt when I weighed more, but thanks to poor form on a lift earlier in the month, I had a week long of pain in my knee while running, or what many call "Runners Knee." Foam roller, ibuprofin, marathon stick, and stretching have become very important to me, much more important than I previously put attention on.

Don't get me wrong, I will never make excuses for where I am in my fitness. I think I am much more fit now than I ever have been in my life. I may have been fast in high school, but I was super lazy and burned out from 13 years of competition. Now, I at least love going to the box and lifting weights. I love going out to run with my kiddos on Sunday morning and I love waking up early to walk/jog with my dogs.

Three weeks ago, I was super excited to see what 2014 had in store for me, it is both the year of the horse (on the Chinese calendar) and my Jesus year. This means that I "should" be making unremitting efforts to improve myself this year and perform a "miracle" in some way. I was super motivated, and then I caught a snag in training with a strained hamstring, then caught a nasty flu that knocked me into bed for three straight days. Talk about putting everything on hold. So tomorrow, on my birthday, I'll be heading to my first wod in two weeks. I am looking forward to working out and making more gains in my fitness this year, eventually and progressively throughout the year.



Yes, I did mention that it is my birthday. I used to get super excited about celebrating another year of life. Now, celebrating at this time of year just feels wrong considering last week was the anniversary of my niece passing. I haven't wanted to celebrate or even care to acknowledge anything exciting this week, knowing that it's not a very happy time. Plus on a completely different argument, what is the excitement of living another year? I didn't break a record today nor did anything spectacular happen. I was just born today many moons ago. And I'm alive.

I am tempted to just tell people that my birthday is on the day of the LA Marathon and it would give them more of an incentive to go out and watch me run. This day will also give people a reason to actually cheer for me when I need it most during the year. Yea, maybe that's what I'll do.

I signed up for a pretty awesome delivery service from Nature Box. I initially thought that $20 for snacks was expensive and unnecessary. While it is pricey, especially for those on a limited income, this first box has some pretty tasty (and healthy) snacks. I love that there are few ingredients in each bag of snacks and there is a variety to choose from. On the website, I can check off if I have food preferences and limitations (which they would help modify what is delivered to me). I got $10 off the first box, thanks to a coupon I found online so the first order only cost me $10.

 The other thing I wanted to point out is that while we may be able to get snacks that are less expensive at the grocery store, we don't always know what goes into the process of making the snacks and I often cannot read the ingredients (because I'm not a chemist and I can't read some of these chemicals listed). I feel more comfortable knowing what I am putting into my body, even if it is a bit more expensive.

Well, here I go....into year 33....positive thoughts can commence!

The snatch

Since day 1, this movement has been my least favorite. I sometimes wanted to pretend having a rest day when I would find out the WOD included the snatch.  I even complained about it on this blog to the five of you readers. One day, I even left the box in tears because I couldn't get it. I sat in my car and cried out of frustration.

After being called on it a couple of times indirectly, I stopped. I needed to get better. It's been five months. With much coaching from the awesome people at LAX CrossFit, I finally look like I know what I'm doing. Looking at these photos makes me want to cry, this time because I'm proud of myself for not giving up. 

Today is also my late baby niece's birthday. She was a fighter at only 5 weeks old. I can at the very least do what I can with my own abilities.

In Helen we trust

I started back at the LAX Crossfit box at the beginning of the month. Today marks the second full week of sweat-drenched nights. The first week back was loads of fun. Coming back to an intense workout on Monday and a high-five with the 8pm coach gave me some positive energy for the first, of I hope many, workout of the day (WOD).
This past Monday, I spent the entire time working on the Snatch Balance and the Squat Snatch. Before heading to the box, I watched a few videos to get the technique before going in. No matter how much I worked for the entire strength session, I still couldn't get it. The perfectionist in me left the box feeling incredibly defeated and disappointed.  Even though I haven't been back long, I still have high expectations for myself in properly completing the workout. I run marathons for pete's sake.
I remember one workout day of coaching my marathoners. Our workout was an afternoon full of suicides-two basketball court lengths each time (plus squats). In the middle of the third round, one veteran marathoner walked away in tears. She needed a break, but I also think the workout broke her. On Monday, my mind drifted to that day and her. That's exactly how I felt.
I went back on Tuesday and withstood another insane session and I got to practice my handstand! Wednesday was a strength day, combined with a pretty intense warm up. I accomplished something I never thought I would be able to do: I successfully completed a back squat with 115 pounds and one deadlift of 135 pounds; the equivalent of my own weight.  For someone with a fear of weightlifting, that is quite the accomplishment. I left feeling much better than I felt on Monday.
It wasn't until yesterday's workout that I really got my groove back.
Thursday's WOD
‘Helen’ – 3 Rounds:
400m Run
21 Kettlebell Swings (1.5 pd/1 pd)
12 Pull-Ups
After 13:58 minutes, I felt amazing. For this workout, I transitioned to a less resistant band (the blue band) and still completed the pull-ups quicker than I thought. After calling time, I came to the conclusion that this workout is by far my favorite.
The box has a Goal Board. As a (marathon) coach, I think it's pretty awesome that the box encourages us to set goals. Here is mine. My crossfit goal is to complete the Helen WOD as prescribed, with no resistance band. Let's see how long it takes me to do that.
For now, I'll take my small weight lifting goals and perfecting my handstand.
This investment in myself is right up there with my favorite car, my home and my education. I am having a blast and getting stronger at the same time.

30 days

Today marks 30 days since my first day at LAXCrossfit thanks to an AmazonLocal deal. Membership over. Yesterday was my last hard workout at the box. I start training for the LA Marathon with my adolescent team of runners this Sunday.

One of the reasons I started Crossfit (besides the sweet deal) was because I wanted to learn more exercises and training activities to incorporate into my workouts and believe me I did.

I also learned that I tend to err on the side of caution and with a little support and encouragement, can surprise myself with my abilities. Yesterday I did a back squat with 80lbs on the bar. Holy crap, I thought to myself. I can do this! It was almost twice the amount of weight as one month ago. James, the evening coach said that I made it look easy. Ha! That was the compliment of the year.

If there was one important theoretical concept I learned while at the box three times a week (twice last week because of the car accident/start of work/too much drama taking up my time. I know I said I'd go four times, but that was just too difficult) was to remember what I am capable of and to expand my abilities from my starting point-not someone else's.

This revelation surprised me yesterday as I was dragging my exhausted body upstairs to my bedroom after the workout. Seeing as this program is so intense and has such an incredible reputation for bad-ass-100%-in-your-face-intense workouts and the misperception that crossfitters are lifting hundreds of pounds (some of them are, but not everyone in the box does), I expected to be pushed much harder than I was. There was a strong emphasis on proper form and getting it right rather than going big.

I learned how to lift weights properly and have since learned to get better at proper form (my arms have taken much self-criticism because they can't stay straight for thrusters or jerks).

I learned that I don't have to put a hundred pounds on a bar to look cool if the work out calls for multiple reps for many minutes of the same weight. I want to be able to last during the workout until the last second-that's the endurance athlete in me. Despite the group workouts or the fact that I had to memorize my box-mates names for each workout, it was training for me. I improved for me. That was exciting.

I truly appreciate the team mentality and the support I got from the other box mates during our one hour of sweat and muscle confusion. It was cool to hear the words of encouragement and it was nice that others appreciated mine. I loved hearing how great I did during a workout and that Kasuza (the morning coach) believed I could move up another level of KettleBell weight or that I was getting better at my kipping pull up. I know I push my runners to believe in themselves, but I think I can do a better job at showing them how to do that, thanks to what I saw from Kazusa.

There are some things that I probably won't incorporate into the marathon training-the paleo diet being one of them. I can hardly get teenagers to eat more than hot cheetos and soda, much less get them to eat and enjoy spinach instead of a granola bar. Baby steps. Plus, I love bread. Freshly baked bread and manchego cheese takes me back to Spain every time I have the opportunity to savor them together. I won't give that up-and I don't expect others to give it up either. It is my hope that the youngsters also incorporate "better" foods into their system too.

I am contemplating going back to the box after SRLA marathon training season. I had a great time. My knees are just now getting used to the extra weight and my body is barely getting used to the perpetual soreness.

On another note, my whole body yearns a long run. I think I'll do that this weekend.