Paleo Countdown Spice Rub & 4-3-2-1 Workout

Posted on October 1, 2013 by Jennifer FIsher

Editor’s Note: Updated 10/2/2019

There is something satisfying (and easy to remember) about rattling off numbers backward in a countdown. In fact, this ritual is even so important in some professions that it’s become part of popular culture – just think of NASA and their huge countdown clock. As a kid, I counted down the days until Halloween, Christmas and the end of the school year.

As an adult, I count down the number of weeks until my next marathon and, admittedly, have even used a countdowns to threaten motivate my kids to accomplish tasks. Today I have a 4-3-2-1 Countdown Spice Rub recipe that is so simple, you don’t even have to write it down. Read on to get the paleo recipe: Continue reading →

Oh ‘Row’ is Me – Inspired by CrossFit Games to Row 21,097m

Posted on July 28, 2013 by Jennifer FIsher

I woke up this morning and it was raining! Austin has been in a drought for quite some time and the rare occurrence of precipitation stirred up a feeling that my day wasn’t going to be normal. Still fuzzy-headed and a little sore from running 400s the day before, the rain was becoming another lame excuse to postpone my planned long(ish) run. My husband convinced me to “just come to the gym” and, just as I predicted, something unusual did happen – I decided on an impulse to row a half-marathon, 13.1 miles. Hey, if the fittest people on earth had just knocked out this little workout at the 2013 CrossFit Games, then there was no keeping me from giving it a go.

Feeling confident.

Even though I really don’t know what all the measurements on the row machine mean and have never finished a workout longer than 3 x 2k, I’ve be strutting around the house since the Women’s Row 1 and Row 2 events announcing that I could totally win or place in the top three at this event. It was all about the strategy; it was all about endurance; it was all about having that ‘eye of the tiger.’ All true but, boy, was I full of it!

As most of you following the CrossFit Games know, the Row 1 event measured the time it took each athlete to cross the 2k mark and the Row 2 event was scored for the entire distance. This would mean hauling butt right out of the start to finish in the low 7 minutes (winners reporting they went at 90 -95% effort) and then settling into a brisk pace to finish somewhere in the vicinity of 1:27 to 1:29.

I could do this all day (and almost did).

Well, truth be told, I don’t have the strength and body type to excel at rowing and have been told by a past CrossFit Games superstar that my form stinks. I’ll row a bit if it’s in a WOD and occasionally just for fun, but there were no colleges back in the day knocking on my door with rowing scholarships. At best, I could hope for a 2k of 8:45 in Row 1. But, what I lack in strength I make up in endurance (so I thought) and I naively extrapolated my 2k to yield me a 1:30 . . . . perhaps a 1:35 due to lack of experience. So, maybe I wasn’t going to “win,” but I was going to get close! The humbling outcome was a 1:49:53, about 25 minutes SLOWER than it takes me to run a half marathon! And, on top of that, I was a few strokes short due to a mid-row math miscalculation. Oh well, there were no judges around.

Couldn’t find “mile” option and had to calculate meters during row — hence, coming up 92m short.

What I didn’t take into account was what a chore it was to be in the saddle for so long! I never got to that point where I felt like I was giving a max effort or anywhere near it; I was so distracted by how numb my butt was getting, that my knees were starting to feel weird from the unfamiliar deep, repetitive movement, and that (how do I say it politely) exercising on a machine for that long and going nowhere is @#$% boring. But, I ‘m not playing a poor-me violin here. I’m pretty certain by the grimaced looks on their faces and all the rear-end shifting that the majority of the CrossFit Games competitors were also suffering the side effects of this wicked workout. After the Games are over and everyone has headed home, I seriously doubt if any of the competitors will fondly remember the Row 1 and Row 2 showdown as their favorite event.

I’m not doing that again (famous last words).

It’s pretty safe to say that I won’t be rowing a half-marathon anytime soon – as a “runner,” I’d probably choose to run it. But, I know I COULD row it if I needed to. What I love about CrossFit is that since supplementing my running routine with WODs about two years ago, I’ve become a stronger, well-rounded athlete who can easily pull off a crazy stunt like this impromptu 21,097 meter row without suffering any serious aches or pains. Even though I was uncomfortable during the 13.1 mile row, I was never so distressed that I wanted or needed to give up, either physically or mentally. CrossFit has prepared me to be ready for anything, at any time. For example, I’m still basking in the afterglow of a recent 50 mile ultra-marathon I ran on a whim my friend, Valerie Hunt. Never had I run an ultra and never had I planned to before this. With a decision making process of about 2 minutes, I went from “just” being a pacer planning on dropping out at 22 miles to a feel-good, kick-butt finisher of 50 miles. So, no “woe” is me, it’s all “whoa” is me thanks to CrossFit.

2013 CrossFit Games athletes cheering each other on, even in the heat of battle!

Wednesday WOD: It’s One-Derful and Filled with Running!

Posted on May 29, 2013 by Jennifer FIsher

I’m keeping this post short and sweet, like a one mile run! Speaking of one mile runs, this week’s Wednesday WOD has a few wonderful one mile runs for you to enjoy. Don’t sprint the first mile all out, you’ll run out of gas for V-crunches, kettle bell swings and remaining miles. Instead, aim for an 80% effort and see if you can hold the pace, even as you become fatigued from the accumulated output. I suggest running around the track and completing the exercises in the grass, but you could also lay a mat out by the treadmill. Inspired by the Under Armour Women’s What’s Beautiful Campaign, I designed this WOD to help me achieve my goal of competing in (and rocking) the Austin FitTest Challenge event that is coming up in a few weeks. I hope it helps you reach your goals too! Whoohoo, this is going to be fun!

On Mile Run: Think about keeping your cadence around 180 – 200 steps per minute for optimal performance. Stand tall, leaning slightly at the hip and concentrate on ‘pulling” your leg up, not “pushing” off from the ground. Below, Valerie shows the right angle for using”falling” in running and allowing gravity help you move efficiently.

100 V-Crunches: Lie on ground and start in hollow body position. With legs straight and together, bring them up and towards your torso. While raising your legs, reach for the toes with your hands. Finish in a pike position with your hands and feet meeting at hip level, then return to hollow body position. Check out a video if you need more visual. If you can’t complete these crunches all at once, break them up into sets of 10, 15, or 20.

100 Kettle Bell Swings: When completing the swings, focus on keeping shoulder blades pinched; don’t round back on descent. Also, keep weight on the back of your heels, don’t fall forward onto toes. And, the power behind the move comes from driving the hips forcefully, coming to a full hip extension at the top of the swing. If you can’t complete 100 at one time, break them up into 4 sets of 25 or 2 sets of 50.

2Fer: When to Mix Music with Running & WODs | Koss Fit Series Headphones

Posted on May 20, 2013 by Jennifer FIsher

Wondering if you should rock out with music while you run or workout in the gym? Poll your friends or Google some scientific studies and you’ll quickly discover that this ongoing debate has persuasive arguments booming out of both sides of the proverbial box. Some athletes wouldn’t dream of running a single step or lifting a dumbbell without pumping up the volume, while other athletes turn their noses up at anything but the unplugged, purist approach. There is no arguing that music has a beat that makes the body want to move. On the other hand, there are legitimate reasons to keep your entire mind “on call” when you run or workout. As usual, I support the best of both worlds. That is, knowing how to incorporate music into training on occasion and then being able to ultimately perform without it. And, make sure to read down to the bottom because I’m going to fill you in on the really awesome Koss “FitClip” and “FitBud” headphones that are designed by women, for women.

When To Mix Music and Exercise

To Enhance Performance with “Up-Tempo: Songs: Music makes a great substitute for that absent training partner who is just a little bit faster or stronger than you. When I don’t have a friend on the track to chase down and have to finish speed workouts alone, I will often wear headphones to help me kick it in high gear. I always wondered how music made me feel like I just ate my Wheaties. Well, according to a 2012 study, music can act as a metronome to help maintain a steady pace, reduce false steps and decrease energy expenditures. The researchers at Hallam University found that participants who cycled in time to music required 7 percent less oxygen to do the same work as their music-free counterparts. According to another music and exercise researcher, Costas Karageorghis from the School of Sport and Education at London’s Brunel University, the “sweet spot” for using music to enhance performance is between125 – 140 beats per minute. So, pick up-tempo songs, not slow love ballads!

To Get Motivated with “Favorite” Songs: On days when it’s hard to get out the door, cranking up the iPod and exercising to a few of my all-time favorite songs helps me readjust my mood. This isn’t just a touchy-feely claim; there is real science behind this type of attitude adjustment. A recent study showed that subjects who listened to music they reportedly “loved” triggered the release of dopamine, the famous feel-good neurotransmitter. But, when the same participants listened to generic music selected by the researchers, dopamine levels remained stagnant. In addition to being the brain’s reward and pleasure center, it’s no surprise to find out that dopamine not only enables our brain to see rewards, but sends the signals we need to take action and move toward achieving them.

To Trick Yourself into Beating Fatigue: When your body starts sensing signs of extreme exertion, it notifies your brain to take a break. But, the use of music can keep you going despite rising levels of lactic acid in the muscles, a pounding heart beat and increased sweat production. Experts say that music overrides the physiological feedback for the brain’s conscious attention – it’s a diversion in the same way that the phlebotomist’s office always has an interesting photo to look at while you’re getting blood drawn. However, during intense fatigue, music can lose its magic to override the suffering. Anyone who’s ever hit the wall in a marathon knows there’s not a song ever sung that can trick your mind out of the pain. However, the right music can elevate your mood and persuade you to ride out the waves of exhaustion, rather than giving up.

When Not to Mix Music with Exercise

When Coming Back from Injury: If you are rehabilitating from an injury, it’s best to work out without music. Experts say that listening to music can distract an athlete from the exercise at hand, encouraging a ‘push-through-the-pain mentality’ – even if it’s at a subconscious level. Instead of disassociating yourself from distress with music, try turning inward and listening to your body’s feedback.

When Competing: When competing, the best athletes seem to have every sense focused on achieving top performance without the aid of any external stimulus such as music. It’s true that listening to music prior to your start is a great way to calm down – or get pumped up. But, during the actual competition, music has the potential to become a disastrous liability, a disadvantage which trumps any performance benefit you could potentially have achieved with it. Think how stupid you would feel to lose your lead because you didn’t hear the footsteps of a runner challenging you from behind or you missed an important call from a referee and ending up with a DQ. Or, even just the inconvenience of your device losing its battery charge halfway through a marathon and being stuck lugging the dang thing to the finish line. Also, be aware that some sports governing bodies don’t allow the use of music, viewing it as a “performance enhancer” that gives unfair advantage on the playing field. For example, US Track & Field (USTF) bars the use of headphones or music for athletes who are competing for “awards, medals or prize money.”

When in Potentially Hazardous Situations: Put safety above your playlist. Use common sense when it comes to running or exercising with headphones on. If the volume is cranked and you are totally tuned out, you may not hear oncoming traffic, unfriendly dogs, or potential criminals. In races and competitions, you may miss important directions from the officials and not benefit from the thrill of hearing the cheering crowd.

Also:

Keep it Courteous: Also remember that one man’s music is another man’s migraine. If you’re in the gym, garage, or running with a speaker vest and playing your music “out loud” remember to be courteous and keep it at a reasonable volume.

A Review of KOSS Fit Series Headphones

So, I think we should all mix music with our exercise at least every once in a while. If you agree, you’ll want to have some great headphones to maximize the listening experience. Nothing worse than a crackling, cheapo pair of headphones that wants to slide out of your sweaty ears. Or, worse yet, won’t even fit in your ears. Well, earlier this month, the Koss Fit Series hit the market and they sent me both of their new models to try out– the FitClips and the EarBuds.

So, what’s great about the Koss FitClips? These headphones use an original design to ensure that perfect fit we women want; they measure in 33% smaller than the standard earbud. The speaker element rests comfortably in the ear and comes with one of three sizes of ear cushions to make sure a girl is getting the perfect ear “seal.” The ear clip is soft and flexible and after running 8 miles in it this morning, not once did it fall out or slip thanks to both the design and sweat-resistant coating. In fact, I forgot that I was wearing them! There are five vibrant colors available; mine are a pretty blue that reminds me of the Texas Mountain Laurel that I see on my trail runs.

Koss FitBud

Koss FitClip

Another thing to love about the Koss Fit Series, Darra Torres is their spokeswoman. Named as one of the “Top Female Athletes of the Decade” by Sports Illustrated, the swimming sensation is about my age and such an inspirational role model. Darra believes that it’s never too late to accomplish your dreams and that determination trumps age – I love this! These are words to live by!

If you’re interested in a pair, head over to Koss and use the code Fit4Life for $5 off plus free shipping.

Wednesday WOD – Turn Hump Day into Jump Day!

Posted on May 15, 2013 by Jennifer FIsher

I have a fun workout for you today! Get those legs jumping and your arms pumping with this four element extravaganza. You’ll need a jump rope, medicine ball (any weight), gymnastic rings and a sturdy platform for jumping. A combination of cardio mixed with plyometrics and body weight training, you’ll find this WOD to be fun yet harder than it sounds. Thanks to Valerie Hunt at CrossFit and Fearless for helping show off some of the moves. Try to complete three to five rounds! Let me know how it goes in the comments.

Two Minutes of Jump Rope: I jump with two feet together, getting only as high off the ground as I need to in order to clear the rope. It’s about efficiency. If you’d rather skip rope or go for some harder-core “double unders,” by all means, please do!

Don’t let a little lap dog show you up!

Five Kipping Ring Dips: Support yourself on the rings and dip downward with your chest, bending your arms at the elbows. To gain momentum upward, tuck your knees up and then quickly extend them as you push with your triceps back to the upward start position. I’m sure you’ll do better than I did, I got the giggles.

Ten Medicine-Ball to Box-Jump: Stand about 18-inches behind a box with a height you are comfortable using. To the back of you place a Dynamax medicine ball in the spot where your rear would naturally land if you were to sit down. To complete one rep, jump forward onto the box extending with hips fully. Next, jump backward to your starting line and sit down onto the ball (be careful to make sure you’ve landed in the right place and it’s actually there)! Watch Valerie demonstrate in the video. If this is too challenging, stick with regular box jumps and focus on landing back on the start line when jumping off. Once you’ve mastered this, you can add in the medicine ball.

Fifteeen Chest-to-Floor Push Ups: Go all the way down on these pushups and touch your chest and belly to the floor before extending back upward. Keep your core tight, it helps!

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