On your Mark, Get Set, Press – Deadlift – Box Jump! CrossFit Open 13.2 Workout

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Am I going to the CrossFit Games in 2013? Uh, no. But, just because I’m not going to compete to be the “fittest woman on earth,” doesn’t mean I can’t follow along with some of the workouts being dished out in the Open Competition which started last week. In fact, when I scale the weight-lifting elements down a bit, these WODs become a useful cross-training tool in my quest to become the “fastest woman on earth,” or maybe we should make that, “the speediest old lady in the neighborhood.”

So, I headed down to Fit & Fearless CrossFit to give WOD 13.2 an “unofficial” shot. This classic CrossFit triplet features shoulder to overhead, deadlifts and box jumps. Because the weights and time cap are moderate, this workout is focuses more on pure work capacity and pushing through the discomfort rather than raw strength or technical prowess. That being said, I still decided to cut the weight by more than one-half so I would not kill myself and have fresh enough legs to race a 5k this weekend!  I scored 290 with my weight Rx’d down, compare that to Iceland Annie who scored a legit  361!  Okay, I can run faster than her. Maybe.
Here’s the 13.2 WOD:

Complete as many rounds as possible (AMRAP) in 10 minutes (first weight male, second female):

  • 5 Shoulder to overhead, 115 / 75 lbs
  • 10 Deadlift, 115 / 75 lbs
  • 15 Box jump, 24 / 20 inch

So, if you’re looking for a little more information on how to perfect these moves, just get started, or tweak them to meet your fitness goals, here are some resources:

The deadlift builds strength in your legs, hips and back, perfect muscles to target for runners! An intermediate goal for women is to be able to lift 120 percent of body weight, that’s about my limit. However, some of these competitive CrossFit gals, can lift 160 to 200 percent bodyweight! In the video above, CrossFit coach Valerie shows a modified Band Resistance Dead Lifts for beginners. Or, you can check out an earlier post I did on Dead Lifts that even has a really cool diagram of all the muscled used in the move.

jennifer fisher_thefitfork_box jump ponytail

The box jump is an explosive move of plyometric power. If done right, box jumps can improve your running power by strengthening quads, hamstrings, gluts and calves. If done wrong, well, see my bleeding knees below! Carl Paoli (from GymnasticsWOD.com) and Kelley Starrett (from MobilityWOD.com) give their tips on how to tackle a box jump with the best body position possible. Check out their helpful tips on perfecting the box jump. The key take-away for me is to remember to fully extend the hips at the top of the box and then land with feet fairy close together to prevent a “torque dump.”

box jumps gone bad

Oops, box jumps gone bad!

 

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Technically, a shoulder-to-overhead could be one of three overhead lifts, the strict press, the push press or the jerk press. Even though it seems like you only need strong shoulders to succeed here, you actually use your entire body, including a lot of core, to get the bar up overhead in a fully-extended position. And, I could go on all day about how improving my core strength has helped my performance (and recovery) in running. The Tabata Times has a good explanation of these shoulder-to-overhead lifts and how to perform them properly.

So, have you done the 13.2 WOD yet? What was your score?  If not, do you use any of these moves (deadlift, press, or box jump) in your training?  Let me know in the comments ! Hint — get to the comments by clicking the little “speech bubble’ at top of post.

Baked Banana Protein Donut Holes – Eat a Whole Bunch!

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jennifer fisher -thefitfork.com - banana protein donut holes

These bite-sized Banana Protein Donut Holes are the perfect way to start the day. Or, pack them in a zip-top baggie and toss in your gym bag to enjoy after a workout. Real (fried) donut holes were invented back in the 1950s by a frugal guy who was just trying to use up all the dough. These healthier donut holes were invented when I just “had” to buy a cake ball machine, as silly as that sounds. But sucking the badness (and sneaking in some protein) isn’t silly at all; it’s smart eating!  Did you know that a traditional glazed donut hole has about 55 calories, which might not sound too bad – but most of those calories come from fat and sugar.

banana protein donut holes ingredients

I’ve put protein powder in my donuts many times with great success; everyone in the family loves my recipes for Pumpkin Protein Donuts and Chocolate Protein Donuts. This time I decided to use coconut flour and almond milk so they pass the test with my Gluten-Free and Paleo Diet friends. If you don’t have an official cake pop or donut hole maker, you can easily adapt this recipe to work in mini muffin tins.

Banana Protein Donut Holes Recipe

  • 1/3 liquid egg white
  • ½ small banana, mashed
  • 2 tablespoons almond milk
  • 4 tablespoons protein powder (I used 3Fuel)
  • 2 tablespoons coconut flour
  • 1 teaspoon baking soda
  • 2 teaspoons Stevia sweetener
  • ½ teaspoon ground cinnamon
  • 1 tablespoon powdered sugar

In medium bowl, mix together egg whites, banana and almond milk.  In another bowl, mix together all the remaining dry ingredients except the powdered sugar. Once well-combined, mix dry ingredients in to “wet” ingredients, stirring well.

Preheat donut hole maker machine and bake according to manufacturer’s instructions (the Bella maker says cook for 5 minutes). You can also bake at 350 in the oven using mini muffin tins; bake for approximately 10 minutes or until centers pull clean with a toothpick. While still warm, sprinkle with the powdered sugar. Makes 12.

Nutrition information (per 1 ball) 20 calories, 2g protein, 0.5 sat. fat, 0.0g trans fat, 5mg sodium, 2.5 g total carbs, 0.25g sugar, .75g fiber 

 

STUFF YOU NEED!

3Fuel is a great protein powder supplement for endurance athletes; there’s some good stuff in there and it’s back by the latest research on nutrition for sports performance. You cab save 10% on 3Fuel Nutritional Shake by using code 3FHUNT at checkout.

Ditch the Drive-Thru! Make a Steak-Egg-Avocado Breakfast Sandwich Faster, Better.

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jennifer fisher - thefitfork.com steak egg avocado sandwich

It’s important to eat a healthy meal in the morning; there is no good excuse not to. You’ll definitely want to make my super-fast, super-tasty, super-healthy Steak-Egg-Avocado Breakfast Sandwich after reading all this eye-opening information.

So there is no denying that a (good) breakfast does a body good. A study presented in 2003 at the American Heart Association’s annual conference showed that not only are breakfast-eaters less likely to be obese, they’re also more likely to have normal blood sugar levels and less likely to be hungry later on in the day.

Taking this a step further, not just eating breakfast, but eating protein at breakfast is essential, according to research at the University of Missouri. The findings suggest eating a higher-protein breakfast (20 -25grams) could be an effective strategy to improve appetite control and prevent overeating. MRI scans of the participants showed that brain signals controlling food motivation and reward-driven eating behavior were lessened after consuming a protein-rich breakfast.

But, you don’t want to just grab a breakfast anywhere. While that fast-food egg sandwich may be convenient, most are laden with fat, salt and calories. In a fast-food “egg expose” by Forbes, it turns out that much of the “egg” protein being served up at popular chains (like Subway, McDonalds, Burger King and such) are jam-packed with scary stuff. You can check out the full findings here. But, as an example, look over this unrecognizable ingredient list in the egg omelet patty served up in Subway breakfast sandwiches:

Subway’s Egg Omelet Patty (Regular): Whole eggs, egg whites, water, nonfat dry milk, premium egg blend (isolated pea product, salt, citric acid, dextrose, guar gum, xanthan gum, extractive of spice, propylene glycol and not more than 2% calcium silicate and glycerin to prevent caking), soybean oil, butter alternative (liquid and hydrogenated soybean oil, salt, soy lecithin, natural and artificial flavors, beta carotene (color), TBHQ and citric acid added to protect flavor, dimethylpolysiloxane (antifoaming agent added), salt, beta-carotene (color).

A few words on the ingredients:

  • Propylene glycol, a solvent for food colors and flavorings, is also used in anti-freeze, to lubricate air-conditioner compressors, and in deodorant sticks.
  • Isolated pea product is a protein additive often used as a substitute for animal-derived protein.
  • Guar gum is a thickening agent.
  • Xanthan Gum is used to prevent oil separation.
  • Glycerin is a solvent that is found in soap, moisturizers and some brands of shaving cream.
  • TBHQ (tertiary butylhydroquinone) is used to preserve vegetable oils against oxidation, and can also be found in varnishes, lacquers, and perfumes.
  • dImethylpolysiloxane is a type of silicone used to prevent cooking oil from foaming after repeated uses. It’s also found in Silly Putty and many lubricants.
  • Calcium silicate is used to prevent caking and is also a popular antacid. In addition, it’s a sealant used on roads, roofs and concrete.

(Subway information from Forbes.com)

If you can’t pronounce it, you shouldn’t eat it, right? Right! Save gas, save time, save money . .. . and, most of all, save your health by making a good, protein-rich breakfast at home. My quick Steak-Egg-Avocado Breakfast Sandwich   is a great option for busy mornings. You can make this breakfast in the microwave in just a few minutes, especially if you are using a bit of leftover steak, filet, ground beef or whatever pre-cooked meat you have on hand from dinner the night before. Tweak the veggies to suit your tastes too!

Steak-Egg-Avocado Breakfast Sandwich Recipe

  • 1.5 ounces (approx. ¼ cup) coarsely chopped top sirloin (leftovers work great!)
  • 2 tablespoons chopped grilled red onion (or any leftover veggie)
  • 1/3 cup liquid eggs (or 2 large whisked eggs)
  • Freshly ground pepper and sea salt to taste
  • 2-ounces Avocado slices
  • 1 whole-grain sandwich “thin” style bun

Place beef in the bottom of 8-ounce ramekin or microwave-safe bowl.  Next, top with red onions and pour over liquid egg whites. Sprinkle with cheese. Microwave on high for approximately 2 minutes or until eggs are set and fully cooked.  Gently loosen eggs from bowl with fork and invert onto bun. Top with avocado slices and salt and pepper to taste.  Serves 1.

Figs, Not Just for the Birds! Fresh Figs with Balsamic Fig Jam Recipe

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jennifer fisher - thefitfork.com - fresh figs with balsamic fig jam

Years ago, I remember taking care of my Aunt’s house in Houston while they were away on vacation. “You’re welcome to pick the figs as they ripen, but you’ll have to hurry to beat the greedy birds,” she said before leaving.  Having never eaten homegrown figs (a Fig Newton was about the closest I had come), I wasn’t too excited about the invitation to develop my latent “gatherer” gene. But, a few days later when out watering the plants, I saw the fig tree bursting with fruit just crying to be picked.  I sampled a fig straight off the branch and, oh my goodness, I jogged back to the house to get a basket for the harvest. Apparently, my jog should have been a mad dash, because when I returned, a flock of birds had swarmed the tree and were gorging on the spoils.

From that day forward, I have had a new appreciation (make that obsession) with this delicate, delicious fruit. I’m only sad that I don’t have my Aunt’s green thumb nor live near the Gulf Coast where they seem to grow so happily. Summer is really the season for figs, but I am ready now. You can purchase figs in grocery markets with fancier produce departments nearly anytime of the year, although they aren’t as good as homegrown. Common varieties you’ll find in the supermarket are Turkish figs, Mission figs and Calimyrna figs.

My Fresh Figs with Balsamic Fig Preserves recipe makes a uniquely nutritious and utterly delicious dessert that doesn’t wreck a day of clean eating with lots of sugar, fat and bad gunk. Did you know figs offer the most calcium of any fruit?  I was excited to find out that just three figs provide 25-percent of the daily recommended allowance for fiber. The great thing about fruit fiber, besides being filling, is that studies have shown that it can reduce the risk of breast cancer in post-menopausal women.  A source of many essential vitamins and minerals, figs are especially rich in iron, magnesium, potassium, vitamin K and B vitamins. Also, when choosing your figs, the ripest fruits yield the most antioxidant health benefits.

Fresh Figs with Balsamic Fig Jam Recipe

  • 2 cups quartered fresh figs (stems removed)
  • 1 cup all-natural honey
  • 2 cups water
  • 1 1/2 tablespoons balsamic vinegar
  • Sea salt
  • 2 dozen fresh figs (halved into 48 pieces)

To make jam, add the quartered figs, honey and water to a large pot. Simmer over low heat until the figs break down and the liquid is reduced by one third. Remove from burner and let mixture cool for 30 minutes. Puree fig mixture in food processor, add balsamic and season with the sea salt to suit your personal taste.

Gently wash and dry remaining 2 dozen figs and then slice in half lengthwise for a total of 48 pieces.

Serve jam with fresh figs as a dessert or over a salad of baby greens. Leftover jam will keep in the refrigerator for up to three weeks.

Serves 8 (6 fig halves per serving)

Heart Disease Doesn’t Discriminate Discovers Marathon Runner, Young Mom & Cardiac Nurse

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Go-Red-Logo-AHA

Yesterday, I was honored to attend the American Heart Association’s “Go Red” for Women Initiative. This eye-opening event was aimed at educating women about heart disease and empowering them to lead healthier lives.  Even though I already knew the statistics, the luncheon was a good reminder that cardiovascular disease is the single leading cause of death among American women.  This insidious and often silent disease claims about one life every minute – this is a bigger toll that all cancers combined.

Me and friend Hollie learning lots at "Go Red"

Me and friend Hollie learning lots at “Go Red”

Texas Beef Council Ladies who Lunch!

Texas Beef Council Ladies who Lunch!

Just like last year, the “survivor” speaker was a vibrant woman in her early thirties, the model of perfect health at first glance. She could have been your sister, daughter or best friend. This particular speaker had never (until her first episode) experienced any symptoms that she could specifically pinpoint to the disease. Heck, she had run a marathon and was a practicing nurse with a cardiovascular specialty. Even with her professional savvy, she wanted to brush off the initial cardiac event experienced while in the hospital delivering her second child. She was young, she was fit; she couldn’t possibly have heart disease.  But she did. Today, thankfully because of her intuition and quick action to pursue a follow-up doctor’s appointment right away, this young mom is receiving the treatment needed to live her life to the fullest and enjoy her young boys.

So if a marathon runner can have heart disease, isn’t everyone at risk? Speaking for myself, I’m just going to assume I am at risk and modify my behaviors proactively.  High cholesterol, high blood pressure, smoking and diabetes are all major risk factors for having a heart attack. Being overweight and inactive also increases your odds and, unfortunately, so does your family history and the genes you were born with. However, the good news is that you can improve your heart health and lower your risk as much as 80 percent with lifestyle changes. These heart-healthy lifestyle changes include clean eating (for example reducing bad fats, lowering sodium intake, and eating fruits and vegetables), exercising more, getting regular check-ups and understanding your genetic predisposition, and saying “no” to cigarettes and avoiding second-hand smoke.

So, if the unimaginable ever happened, how would you know if you (or a loved one) was having a heart attack? It’s not just clutching your heart and falling to the floor, like in the movies. Sweating, pressure, nausea and jaw pain are all symptoms of a heart attack in women. They are also symptoms that we women often dismiss as the flu, stress or simply feeling under the weather – being unaware could put your life in jeopardy. Learn more about the symptoms and signs of a heart attack.   Women who consider themselves healthy often misdiagnose the symptoms of a heart attack because they don’t think it could happen to them. The take away message here is not “beware” but “be aware”!

flat iron steak pepper sauce

A shout out to my favorite peeps at The Texas Beef Council with whom I enjoyed sharing a table and breaking bread. Actually, since everyone at our table passed on the bread basket (many Paleo devotees), I should rephrase “breaking bread” to “slicing steak.” Yes, that’s right; as one of the sponsors of the event, TBC treated all of the attendees to a delicious Flat Iron Steak in Pepper Sauce on a Scallion Potato Pancake. The entrée was a flavorful reminder that incorporating beef into your diet can actually be a good thing! Most people don’t realize that there are 29 cuts of beef that are considered lean, meaning they fall under 200 calories and 10g of fat for a standard 3-ounce serving.  Check out the chart of lean beef and start planning dinner tonight!

29 ways to love lean beefwww.p

Also, did you know that eating lean beef can improve blood cholesterol levels? A 3-ounce serving of lean beef is composed of 50% monounsaturated fats, the same heart-healthy fats found in olive oil. Another 20% of the fats in that same 3-ounce serving come from stearic acid, a fatty acid shown to have a neutral response on blood cholesterol. In addition, a study published in the Archives of Medicine found that lean beef is just as effective as skinless chicken and fish at lowering LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol. Now that’s news I can use!

go red chocolate mousse berries thefitfork

Sweet endings for the chocolate lovers, a low-fat dark chocolate mousse with berries followed.

So, what have you done to reduce your risk of heart disease?  Do you have a favorite heart-healthy recipe, I’d love to hear all about it in the comments!