Tag Archives: crossfit

How Did I Flippin’ Get Talked Into a CrossFit Gymnastics WOD!

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Yesterday I got schooled on sideshow tricks and such at a CrossFit Gymastics Seminar hosted at Fit and Fearless CrossFit in Austin.  Teaching us mere mortals these super-human skills was the intrepid and, might I add, impressively-strong-but-not-hulkishly-muscular, Matthew Willis from Texas Parkour.  Apparently he knows his stuff, even trained with the super agile Carl Paoli of Gymnastics WOD. I noticed that Matthew has this quote on his Facebook page, it’s a good one to keep in mind when you’re 45 like me and trying gymnastics again after 30 years —

“It’s not how many times you fall, but how many times you get back up that really matters.”

After warming up, our first challenge of the day was Diving Monkey Push Up (aka Parkour Pushup).  Seriously, when I heard the name, I wasn’t so sure this was for me and honestly, for my scrappy arms, it was one of the hardest moves of the day – my triceps were already killing me going into it.  The move is like a kipping push up and is supposed to be performed in a fluid manner, to the chopping start and stopping I found myself doing.  I’ll have to practice this all month until I have it down, but check out Valerie and Matthew working the progression:

Next, we took a little crash reminder course in the importance of keeping a Hollow Body position for many of the upcoming tricks. You have to master this “core” concept before you can move onto many of the more complex skills like kipping pull-ups and muscle-ups.  Watch how the demonstrator in the video below gets proper form by tucking head up slightly, rounding back so shoulder blades are off the ground, abs and glutes are engaged tightly, and legs are squeezed together all the way together down to the toes – now rock it!

 

We took this hollow body skill off the floor and practiced it on the bar in preparation for kipping pull-ups. Since I’ve already got this pull up skill down for the most part, I did appreciate the tips on releasing grip and re-catching grip on the upswing. Watch below I’m hanging on to my last few kipping pull-ups on quivering arms after a long morning of hard work. Video is sideways and I can’t figure out how to flip it, go figure.

On to handstands, my main takeaway was to remember to keep my hands pointed forward for better balance and to engage shoulders and core as much as possible.  Also, we practiced a front roll out as a graceful way to get out of the handstand pose if we kicked over too much.  Maybe not so graceful for me; I used to be able to flip around, walk on my hands, and all sorts of stuff – now I’m just freaked out about hurting my neck and back. But, I’m not saying I can’t do it; that would mean a 10 burpee punishment!

Finally, we showed off with our favorite tricks like one-armed handstands (holla), walking on hands, kipping handstand push-ups and more. The only thing we didn’t get to practice was a skill I’ve been trying to master for six months – the muscle up.

Jennifer and Linda rocking out the one-armed handstand!

Pre-Race Paleo Pancakes Recipe

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What to eat for breakfast, that’s a sorely overlooked yet oh-so important detail in my overall race-day strategy. Even though it’s super portable, a banana isn’t usually enough. If I grab a bagel or something bready, I know I going to have a carb crash before the start-line gun goes off. If I munch on a protein bar, sometimes it hits my stomach like a brick. Eat nothing and I’ll be whimpering at the notorious “wall” way earlier than anticipated. What to do?!

“How about my pancakes?” suggested my friend Stephanie from St. Louis, a runner, CrossFit coach and Paleo diet devotee. Now, before you freak out, these are not the syrupy, sugar-laden hotcakes that have been a staple of many a Sunday brunch. These pancakes strike a beautiful balance between the natural carbohydrates found in fruit and the long-lasting protein supplied by eggs and nut butters – throw in a little ground flaxseed, known to improve the metabolism of fats (especially helpful with endurance sports), and you’ll be fueled for a good long way!

If getting out the door, let alone actual cooking, is an issue when the 4am or 5am race-day alarm clock goes off, you can make these Paleo Pancakes the night before and pop them in the microwave to reheat. Make sure to check out Stephanie’s other collection of really yummy Paleo-friendly recipes (think caveman-style cooking updated for today) at 1-2-3 Cook – Paleo Style

Pre-Race Paleo Pancakes

2 medium bananas, mashed
2 large eggs
1/4 cup almond or sunflower butter
2 tablespoons ground flaxseed
Non-stick baking spray
Garnish: assortment of fresh berries

In a medium bowl, work peeled bananas with back of fork until mushy. Mix in eggs until well-combined; next stir in nut butter and flaxseed until incorporated into batter. Spray small skillet with non-stick backing spray and spoon in 1/3 of batter. Cook over medium heat, covered with lid, until top is bubbly and sides begin to pull away from pan. Flip and cook 1-2 more minutes. Repeat with remaining batter. Top with fresh berries. Makes 3 pancakes.

Living Through (and Loving) the Deadlift

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The first time I saw this exercise, I was pretty sure it wouldn’t be for me.  I mean some massive 250+ pound guy was lifting a bar with an insanely large amount of weight on it as his eyeballs bulged out and he made Neanderthal-like grunting noises.  Really, how could this help me keep my status as lean-mean running machine and bona fide girly-girl?

But, but then my friend Valerie Hunt, a personal training guru and POSE running coach at Fit and Fearless CrossFit, reminded me how I’m always whining and complaining about tired legs that couldn’t power up a hill during races and a sore back and midsection after long training runs. She encouraged me to give the deadlift another look, reminding me that – if performed correctly – the deadlift is really a whole-body exercise that engages the quads, glutes, lower back along with the abs, traps and upper back. Check out this diagram that shows all the muscles involved – amazing!

I’m not planning on transforming into a weight-lifting record-setter by any means; I just want to reap the benefits of explosive power and overall strength this functional move can bring to my running – and everything else!   Using a modest amount of weight, about 75% of my body weight, I’ve been doing five sets of five lifts once per week (which is perfect for beginners) and am looking forward to seeing the results of this functional exercise in a 10K race next weekend.

For more information and an example of safe and proper technique, please check out The Deadlift by Greg Glassman published in The CrossFit Journal.