My World Record Wall Sit Attempt and #FFWallSit Challenge

Posted on September 7, 2014 by Jennifer FIsher

Okay, it was awkward and humiliating enough to be in sixth grade let alone be denied the glory of one the most significant demonstrations of mental and physical strength I have accomplished to date. I’m talking about “sitting on the wall” or as some people used to call it back in the day, “Sampson’s Chair” – and I was a champion. If you look beyond the clumsy legs that were at the time too long for my body and the bookworm personality (and also ignore the 70s style angel-sleeve shirt and Tony Tennille haircut), what lurked inside my heart was a 12 year old girl who wasn’t going to give up – NO MATTER WHAT!

Lots of letters to Guinness Book of World Records

My elementary school had an annual Olympics for the 6^th graders and I was out to win the wall sit – gymnastics had made my legs pretty strong and I didn’t have any reason to think I couldn’t match the previous year’s record of 25 minutes. Well, I hung in there for 1 hour and 36 minutes until the school nurse made me quit (apparently worried about the Arizona heat and all) . . . . I got my picture in the Tempe Daily News and, more importantly, got out of math and social studies class!

The event was so epic (notice the two boys feeling inferior in the background) that my teacher decided to submit it Guinness Book of World Records (notice the old fashioned typing and air-mail envelopes circa 1978). Anyway, although the record was “impressive,” Guinness did not choose to publish my notarized and media-confirmed “claim” because in 1978 the publisher decided that “wall sitting” didn’t have enough “widespread and preferably international” appeal to warrant creating such an inaugural entry. Well, fast-forward 11 years, I was casually flipping through the famous record book and came across a world record entry for Sampson’s Chair (wall sit) that had made it into print– some guy held the title for about 5 or so minutes LESS than me!

I still have the Wall Sit Winner trophy from 6th grade!

I was robbed and a flurry of air mail letters flew back and forth in protest (this was still before email)! In the end, because my head wasn’t in “exactly the same position” (uh, because I was posing for a picture, duh) my claim couldn’t compare to the record holder’s accomplishment – so they said. Apples to apples, I agree – but, I just think they didn’t want the tough looking dude with a snazzy uniform and digital clock overhead being upstaged by a little girl at recess. Oh well, I’m over it. REALLY – I’m over it, because apparently now the world record for “static wall sit” is over 11 hours!!!! Plus, I still have my trophy – and, it’s a true treasure because it’s from back in the day when kids didn’t get a trophy every time they showed up to be on a team or “participated” in an event. This one was EARNED with burning, quivering quads!

I still like to do this isometric exercise as a way to keep my legs strong for running, CrossFit and our ski trips in the winter. There are a ton of different variations – two of my favorites are Marching Wall Sits and Medicine Ball Wall Sits (above). For this med ball version, pick a ball that you can comfortably handle – probably somewhere between 6 to 12 pounds, depending on your arm strength. Keeping your back straight against the wall and legs bent into a 90 degree angle at the knee (with knees about 2 feet apart), grasp ball and lift straight in front of you with arms straight. Alternate rotating arms from left wall, back to center, and then to right wall. Do as many of these at an even pace as you can while holding the wall sit for 1 minute; repeat for three sets total. As you increase your strength extend the time of your sets – eg. 90 seconds, 120 seconds, etc.

So, are you ready for more? Fitfluential in conjunction with Reebok are having a Wall Sit Challenge for September – it’s not too late to get in on the action! Join the challenge on a special Facebook page and invite your friends – accountability is a huge part of getting through any challenge! There is also a giveaway for a pair of Reebok Nano 4.0s (I review them here) and a Reebok top or shorts. Use hashtag #FFWallSit on Twitter and Instagram to share your hard work and make new fitness friends!

Is this exercise in your repertoire, if not – what is your favorite leg exercise? Have you ever been unjustly treated in a sporting event? Would you just rather sit than wall sit? Let me know in the comments below:

Flexibility Foremost – Reebok CrossFit #Nano4 Review & WOD

Posted on August 11, 2014 by Jennifer FIsher

The following post is sponsored on behalf of Fitfluential LLC on behalf of Reebok.

There are plenty of perks that make the latest evolution of the Reebok CrossFit training shoe, the Nano 4.0, a winner. First, the nearly indestructible yet lightweight upper holds up to intense workouts filled with jumping, lifting, running and even rope climbing (special RopePro protection). In terms of sole performance, the shoe provides enough stability for Olympic lifting without sacrificing the flexibility and light cushioning that keep feet springy and safe during high-impact moves like jumping and running. Available in a kaleidoscope of colors, the Nano 4.0s not only look cool but they also keep your feet cool with improved breathability on the uppers. Feet that sweat less mean fewer blisters and less overall foot stench in the CrossFit box – thank you very MUCH! Even though the Nano 4.0 might seem kind of pricy at an ARV of $119, it’s like getting at least two pairs in one – a pair for running and high-impact activities and a pair for stability on deadlifts, overheat squats, kettlebell swings and such!

Whoohoo, look at all the things I can do in my Reebok Nano 4.0!

However, what really impressed me about the Reebok Nano 4.0 was the overall flexibility it brings to a cross-training shoe. By flexibility, I don’t mean “versatility” — but I should add that as a benefit too, since I did everything in them from box jumping, sprinting, agility course running, rope climbing, gymnastics, weight lifting and even some post WOD yoga! As far as flexibility, Reebok reports that they re-engineered DuraCage from the Nano 3.0 for greater benefits in the fore foot and toe area. While I don’t have any experience with the shoe’s predecessor, I can tell you that the Nano 4.0 is the most comfortable and flexible cross-training shoe I’ve ever worn without a doubt.

I could share my woes of really black toe nails thanks (make that no thanks) to wearing rigid shoes during a burpee-filled WOD – but I’ll spare you those nasty details. But, I do want to share that as a CrossFit athlete who likes to compete in running (and vice-versa), flexibility in a shoe is a really big deal for me. It was about five years ago when I worked with Master Pose Method and CrossFit Endurance Coach, Valerie Hunt, to change my running form from heel striker to the much more forgiving mid-foot striker and I have nary an injury to report, knock on wood! Obviously, it’s not merely luck; this type of running is just better for my body biomechanically and, with the addition of CrossFit and proper recovery, has kept me a competitive runner well into my 40s. While, it’s not the shoe that makes the athlete, I won’t argue the proper shoe can certainly help in the process.

While, I probably wouldn’t make the Nano 4.0 my go-to shoes for everyday running or . . . er, like the crazy 50 miler I did on a whim last year , I totally could wear them for casual running – they are really quite light and have that low-profile heel (4mm) I like which aids in proprioception with every foot strike. Whoa, I know – big word. But what I’m talking about when I say “proprioception” or the “proprioceptors in your feet” is the overall body awareness transmitted through the neuromuscular system with each foot strike that can help improve stride and speed. The same idea applies to other taxing physical activities you may be doing in CrossFit as well– just imagine how much quicker you could do box jumps in light, responsive shoes rather than in a pair of clunky cowboys boots! While no one actually wears cowboy boots to the gym, some of those rigid, thick-soled gym or running shoes sure feel like ‘em.

My final thoughts on the Nano 4.0? They are all-around performers for all around performers – just the shoe to wear for a WOD filled with my favorite things like running, lifting and throwing your body weight around (just like one I made for you above)! And, YES, that’s four MILES of running. ENJOY!*

*Or, if you’re not up to that much running, you can do 4k which is about 2.5 miles!

So, do you wear a separate shoe for running and going to the gym?

What is your favorite WOD or exercise in CrossFit?

Tomato Strawberry Smoothie & 2014 CrossFit Games Open Recap (Finally)

Posted on May 21, 2014 by Jennifer FIsher

Yesterday while I was knocking out some burpees, my mind started to wander and I realized that I never gave an “official” update on my experience doing the CrossFit Games Open 2014. But, first let me give you the quick backstory. I’ve been a fairly competitive runner for a long time and my first real experience with CrossFit was back in January 2011, when my good friend Valerie Hunt, a running coach and owner of BVM CrossFit, drug my scrawny runner’s rear up to California to a CrossFit Endurance (CFE) camp being put on by Brain McKenzie.

On top of the world & running from mountain lions at CrossFit Endurance Camp in CA.

Brian’s CFE program follows the CrossFit model while adding precise training protocols for endurance. It is fair to say I was skeptical of the claims that weaving CrossFit into my fitness routine would make me a better runner. It is also fair to say that despite my high level of cardiovascular fitness, I was pretty darn out of shape. I could only do one pull-up and after running a marathon, the sorest part of my body would be my lower abs and back as I had the core strength of a flea.

Valerie and I working on deadlifts for 14.3 – it’s a little easier to lift with a friend!

I took what I learned from camp and with Valerie’s encouragement and advice turned my wimpy self into a much all-around fitter person, if I dare say so myself! The one measly pull-up turned into 25 unbroken “kipping” style pull-ups and I overcame (most) of my fear of Olympic style lifting – all this “old dog trying new tricks” translated into some great Master’s running PRs. Despite all the improvements, I do need to get over my tendency to just do the parts of a WOD that I like – which tends to be the body weight and endurance stuff. My weaknesses became readily apparent when obligated to perform the CrossFit Games Open 2014 workouts exactly as prescribed – for it to count, there could be no scaling back the weights, substituting or skipping over a move!

Scenes from my experience in CrossFit Games Open 2014.

14.1 WOD Complete as many rounds and reps as possible in 10 minutes of jump rope double-unders (30 reps) and 55-lb. power snatches (15 reps). Started off the whole Open with a skill I have never done (why jump rope when you can run had been my mindset)! I felt like an uncoordinated kid, but wasn’t going to let it all start and end with first hop. I reminded myself that you have to believe you can do something to actually do it, so I kept my confidence up and at one point actually strung along about 7 rotations.

14.2 WOD Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups; from 3:00-6:00 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups; from 6:00-9:00 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups. I was SO looking forward to doing the chest-to-bar pull ups; this is one of my stronger skills. The only thing standing in my way was the overhead squats with a 65 lb. bar. Overhead squats are one of the lifting moves that I had always ignored; rationalizing this un-love with the excuse my tight runner’s hips don’t work like that. I practiced all weekend and was having trouble even finishing one with an un-weighted ladies’ 35 lb bar. Well, by some miracle, I made it through the 10 reps (not pretty) and was able to knock out the chest-to-bar pull-ups with ease. Unfortunately, I couldn’t even get one more squat with quite a bit of time remaining on the clock, so no more pull-ups for me. Sniff.

14.3 WOD Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts (10 reps) and 15 20” box jumps, 135-lb. deadlifts (15 reps) and 15 20” box jumps, 155-lb. deadlifts (20 reps) and 15 20” box jumps, 185-lb. deadlifts (25 reps) and 15 20” box jumps through 205-lb and 225-lb deadlifts same pattern. So this is one of the WODs I was most proud of because I always scale back my deadlifts “to save my legs for running.” So, knowing that I had only lifted 135-lbs for a few reps here and there, I totally surprised myself to get all the way through the 20 reps of 155-lbs! I had about 35 seconds left to go for some 185-lbs, but decided that it wasn’t worth the risk of injury considering I had just run a half marathon the day before!

14.4 WOD Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row, 50 toes-to-bars, 40 wall-ball shots, 20 lb. to 10-foot target, 30 cleans with 135 lb. 20 muscle-ups. The rowing was totally tolerable, especially when reflecting on the time I thought it would be a good idea to row 13.1 miles at one sitting. I had raced a 5k the day before and my glutes were screaming during the wall-ball shots – I never made it to the muscle ups, but definitely some day!

14.5 WOD 21-18-15-12-9-6-3 reps for time of 65-lb. thrusters and burpees. No surprise to me that the easiest workout for my athletic abilities and also ranked me the highest on the leaderboard – despite having run the Dallas Half Marathon and winning my age division the morning before!

Recovering after a CrossFit WOD with Sun-Rype and Spaulding,

What I learned:

1) Always start a WOD with an “I can do this” attitude. When I start to self-doubt, I’m not focused on the task at hand, only failure. Case in point, the double-unders and the overhead squats — decided I “could” do them, and I did!

2) Road racing and the Open mixed better than I thought. I really wanted to do the CrossFit Open, but also had two half-marathons and a 5k scheduled on three of the five Sundays during the Open – I went for it ALL anyway! With the WODs being announced on late Thursday night, my hand was forced to compete on Mondays, the last day scores would be accepted. This meant no significant practice prior and often competing with delayed onset muscle fatigue.However, recovering proper after my races with a lot of quality protein (BEEF) helped significantly as did a lot of warming up before the start timer went off.

3) Pay more attention to my weaknesses and actually put in the work to improve them. In CrossFit you have to be ready for anything at any time – constantly varied, functional fitness and all that! Until they come up with a “Jennifer WOD,” doing only what I “like” isn’t going to make me very adaptable or competitive.

4) I didn’t get bulk up like a beast and lose my streamlined runner’s shape doing Crossfit. Many women have the misconception that this type of exercise is going to make them huge and man-like. Your body is genetically programmed to have a certain shape, more or less. So, unless you are from Amazonian stock, you are just going to look like a fitter, leaner, slightly more muscle-y version of normal yourself.

5) Winning isn’t everything. In running, I compete to win overall, master’s or AG depending on the race. If I don’t, I can be very hard on myself However, the CrossFit Open reminded me that showing up and getting it done is something to be proud of. I put in a lot of work, even though I didn’t get any sort of golden ticket. So, how DID I do 0 that IS the burning question, right? Well, according to the online results, worldwide I ranked 1078 and in the South East region I ranked 70^th, I’m assuming this is my age group or the entire Master’s division; I’m having trouble interpreting the leaderboard. I think there were around 125,000+ competitors in the whole event, so I’m actually quite happy and surprised. I felt like I would be at the bottom when I compare myself to the strength and talents of many others I know.

And, now onto the refueling smoothie of the day! It sounds sort of strange, but tomatoes and strawberries make a really interesting, yummy combo for a fruit smoothie! I mean, a tomato is a fruit — right?! Check out my recipe for a Strawberry Tomato Smoothie.

Blend 10 ounces almond milk with 6 frozen grape tomatoes, 6 frozen strawberries and Stevia to taste. Add ice to achieve desired consistency, if needed. Top with chia seeds.

Girls’ Night In – Trop50 Raspberry Acai Sipper with Coconut-Mint-sicles

Posted on April 22, 2014 by Jennifer FIsher

You’re invited over to work up a sweat to old-school aerobic DVDs and Girl s CrossFit WOD. After well, enjoy healthy refreshments including a delicious mocktail made with Trop50 Raspberry Acai!

Oh, it’s always good to get together with my girlfriends. However, we’re not the head-out-to-a-bar types or even really much of book club babes, but the one thing we have in common is that we all like to run, workout and reward ourselves with healthy refreshments!

My idea of a fun “Girl’s Night In” is inviting my besties over for some fun, maybe putting in a retro workout DVD like a Denise Austin or Jane Fonda – oooh, break out the leotards and leg warmers. However, though my friends don’t care, hosting at my house might mean having to clean up and move the furniture around for our lunging, lifting, buns-of-steel fun. So, instead I’m recommending we meet up for “Girl’s Night In” at the CrossFit box, no sweaty men allowed.

After the old-school aerobics, we’ll kick up the fun with a girl-powered workout – oh, I don’t know, maybe something like this Girls’ Night WOD below:

As for refreshments, there will be no heavy lifting – just some fresh veggies and dip, some deviled eggs and easy to make smoothies and drinks featuring Trop50 Raspberry Açaí juice. I was very excited to learn that Trop50 has the great taste and goodness you expect from Tropicana, but with 50% less sugar and calories and no artificial sweeteners. Each 8 ounce serving has loads of antioxidants, more than a day’s worth of vitamin C and is a good source of vitamin E — all for only 50 calories and 10 grams of sugar.

Check out the gallery of drinks at the top of the post that feature Trop50 Raspberry Açaí along with some healthy smoothies I like to make at home. Although whipped up without alcohol, these drinks still taste special and celebratory without the next-day headache and regrets. While the “idea” of an adult beverage sounds appealing, my body always rebels – I try to remember that everything I eat or drink is either fueling performance or feeding disease.

Here’s a special sipper I’ve developed with Trop50 Raspberry Açaí. It’s so light and refreshing after a workout and I love how it’s keeps the fun in motion — dip and swirl the frozen pop around and enjoy! Pre-freeze the “mint cubes” the night before and playing bartender will be a breeze.

Raspberry Açaí Sipper with Coconut-Mint-sicles Recipe

2 10 -12 oz bottles coconut water
Mint springs
10 small wooden skewers
2 tbsp. colored cocktail rim sugar
1 59-oz bottle Trop50 Raspberry Açaí

Pour coconut water evenly into 10 large ice cube molds, small ice pop molds or small Dixie cups. Top with mint leaves. Place in freezer for about 1 hour until firm enough to hold wooden skewer or ice pop stick upright. Continue to freeze until solid.

Wet the rims of 10 glasses; dip rims in cocktail sugar. Pour beverage evenly among glasses (just under 6 ounces per glass). Remove mint pops from molds and place one in each drink. Garnish with additional mint, if desired. Serves 10.

Coconut Mint-sicles for your Girls’ Night In drink!

For more inspiring ideas, visit the Trop50 collection on Foodie.com

Disclosure: Compensation was provided by Trop50 via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Trop50.

How to Break Out of a Rut & Starfruit Salad Recipe

Posted on April 20, 2014 by Jennifer FIsher

Adding CrossFit to my running training is one way I’ve broken through a rut! I love the CrossFit WODs because you never know what it will be!

Ever feel like you’re stuck in rut? Going nowhere, immobilized with indifference, apathy, laziness or the even fear of trying something new? I know I have. Most of my ruts have come on slowly over time like the long deep tracks made by the repeated passage of bikes on a trail. I think about times when I’ve been on auto-pilot, just mindlessly along for the ride of life. Usually I’m the lucky type and reasonably good things come my way without too much of an ordeal, so why rock the boat? But often I wonder what I have been missing by not putting myself out there more. Tending to a super-hectic work-family-training schedule,

I am also guilty of taking the easy way out, doing things mindlessly and over-relying on my creature comforts. For example, I run the same route in my neighborhood, sit in the same pew at church every week, order the same meal at my favorite restaurant, and haven’t changed my training plan in ages because it’s working (or, is it?). Really, these are just minor little ruts but, they do keep me from meeting new people, challenging myself and trying new things – I constantly have to tell myself to “mix it up.”

Occasionally, I feel like these little ruts are completely overshadowed by a big, gaping, capital letter RUT that literally appeared as quick and furiously as a polo horse can kick up a divot. Hello, I’ve lost a client, a friend, an important teaching moment for my child or an opportunity for personal growth that was just under my nose but I was too stupid to smell it. It feels like a crisis. It feels like my house is on fire. It feels so unfair because I have been taking the safe ride through life and not been reckless behind the wheel. Really these big ruts are just the small ruts flaring up to catch my attention. It’s best to stomp the divots down as soon as possible, minimize the chances of more tripping and falling, and keep the game moving forward!

Ways to Dig Out of a Rut:

Set and share a goal: Having a plan of action helps you lay out the steps needed to achieve a goal. Some of the most successful people in the world say luck had nothing to do with it; instead it was setting tangible goals to work toward. Don’t forget to share your goal with a friend and check in often; this will keep you accountable.

Don’t wish for it, work for it. Remember that a goal that lacks action behind it is just a dream. Sorry to say that dreams are imaginary and don’t come true, but goals can become a reality if you put in the work.

Embrace the uncomfortable. Stepping outside your comfort zone is essential for growth in all aspects of life. Being happy with the status quo prevents progress. Not wanting to go above and beyond keeps you stuck where you are. It’s so cliché, but no pain, no gain!

Make a new connection daily. You can break through a rut by making at least one new human connection a day and preferably someone who is not a carbon copy of you! Introduce yourself (finally) to a person you see every day at the coffee shop, gym or carpool line that you’ve never bothered to meet. You never know who will inspire you to make a significant life change!

Try something new daily. Break out of your humdrum habits by trying something new each day. Mix up the monotonous by trying a new fruit or vegetable (see my Star Fruit Salad recipe below) or try something a little more challenging like a new yoga pose or learning a foreign language. You’re never too old to learn a new trick!

Since, uh, I love food and getting creative in the kitchen, especially with my healthy salads, I like break out of my eating ruts by trying new ingredients. It’s also why I have a pantry full of only-used-once-or-twice spices and exotic ingredients. Because I’ve never had a starfruit before, I took my taste buds on a taste adventure and made a salad featuring this unique-looking ingredient. Officially called a “carambola,” this fruit grows on trees native to the Philippines, Indonesia, Malaysia, India and there-about parts of the world. When you cut this guy crosswise, the slice look just like little stars which is what makes it such a fun way to jazz up a mundane salad. So, what does it taste like – it is hard to say? It was slightly sweet with hints of apple and citrus with the texture of a firm grape. By the way, loved the baby kale I used in this recipe – so tender and delicate that the massaging required for the full-grown green is not needed.

Starfruit & Orange Baby Kale Salad Recipe

½ large starfruit
2 ounces baby kale
½ cup orange slice segments
1/4 large red onion, sliced
1 ounce feta cheese crumbles
¼ cup toasted almond slivers
¼ cup vinaigrette of choice (I used Tangy Orange Citrus Vinaigrette)

Slice starfruit crosswise into ¼ inch slices; remove any seeds. Assemble all ingredients on platter. Drizzle with vinaigrette before serving. Serves 2.

Excuse the hideous post-run hair but this is what a starfruit looks like before cutting.

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The Fit Fork

Category Archives: CrossFit

My World Record Wall Sit Attempt and #FFWallSit Challenge

Flexibility Foremost – Reebok CrossFit #Nano4 Review & WOD

Tomato Strawberry Smoothie & 2014 CrossFit Games Open Recap (Finally)

Girls’ Night In – Trop50 Raspberry Acai Sipper with Coconut-Mint-sicles

How to Break Out of a Rut & Starfruit Salad Recipe