Han Cross(fit)ing the Finish Line
The following is a “meet write-up,” from Han H., a member I introduced to the CFES community last August. Prior to joining CFES and undergoing On-Ramp with Lene, she hadn’t done CrossFit before, but made the switch in the off-season to help her gain strength. She quickly showed great endurance in metcons while gamely learning the barbell lifts. -Rae
When I first came to you guys, I asked you to help me become a better triathlete. To help me become stronger and more powerful, increase my muscle endurance, and help me prevent injury. That’s not a lot to ask for, right? After our first couple conversations, I’ll be honest – I became more of a skeptic. It became obvious to me that you guys knew little about endurance sports (sorry), so instead, I approached CrossFit as a new, fun thing to do during my off-season.
I am no longer a skeptic, and an avid believer in the benefits of CrossFit.
About 2 years ago, I was forced to stop racing. A knee and foot injury, which eventually led to surgery, pulled me out of the sport: the accumulated effect of bad genes and overtraining. Finally healed and able to train again, this past weekend, I raced for the first time in 2 long years: an Olympic distance triathlon (0.9m swim, 26m bike, 6.2m run).
How did it go?
The months leading up to the race:
Now, to be honest – my triathlon training (training specifically in the 3 disciplines – swimming, running, and biking) could be described merely as lackluster and unfocused. Nothing like the intensity I felt when I left the sport. However, I was doing CrossFit 2-3 times a week for the last 6 months.
On top of this, since I moved to Sac, I had gained 15 pounds. An extra 5 pounds on my frame is already a lot – and to have that extra weight riding up a hill or carrying that weight running sucks. Maybe 5-7 extra pounds came from CrossFit–earned muscle and the other just from poor eating.
Based on my past race times and the course, I set my goals:
Swimming – Remember not to go all out. Hold back to be strong on the bike.
Bike – Average 18 mph.
Run – Pace 7:45/mile. And dominate the last mile.
How did I fare?
Swimming – Should’ve been my best sport. Just too embarrassing to even talk about. [Editor’s note: Let us know what happened!]
Bike – Averaged 19.5 mph! BOOM! My weakest sport, but felt the strongest here. Felt powerful ALL THE WAY THROUGH the 26 miles. Felt the familiar “CrossFit” flex of my muscles, which after so many WODS and squats, felt unusually comfortable.
Run – Felt strong coming off the bike. Was pacing <7 min mile to start off; I felt so good I had to pull back. I started cramping by mile 3 but it was light enough that I could still run through it. Miles 3 and 4 I felt the fatigue. Mile 5 though, I hit that second wind, baby! I thought to myself, “1 more mile. That’s just 1 WOD!” Mile 6, time to destroy it and finished it off with a 7:15 mile. Average pace was 7:35!!! YES!!
In my 1st race of the season and after a 2 year hiatus, I PR’ed at 2 hours, 34 minutes! With my crap-ass triathlon training in the months leading up, it’s obvious that my PR was the result of CrossFit. This shit works!
What next? Not ready to the do CrossFit Endurance program. At the end of the day, unfortunately, the program decreases the amount of time you spend on the bike, pounding the pavement, and splashing around in the water: three things I love so much. Performance and goals aside, I do this sport for the love of being outside and enjoying the three sports.
So during the season, it’ll be CrossFit twice a week, and during the off-season it’ll be three times a week.
To all the coaches at CrossFit East Sac – thank you, thank you, thank you! I’m a better triathlete because of you guys.
Thanks to Han for sharing her story! Congratulations on your recent PR. If the rest of you have stories, please share with us. I know there were some great performances at Good Times yesterday!
Tuesday 6pm: 1RM Deadlift (I know this is week 4)
Thursday 6pm: Bench press max
Saturday 11am: Speed press and farmer carries
Justin Riley
Han, great story, thanks for sharing. I personally know enough about endurance training to know that higher fitness levels create better performances and minimize injury. I also know that the goal is to go as fast as possible, which is my same goal in my sport. Now that you have experienced the ah ha moment of “this shit really works” just like we told you would happen, it’s time to sell out and do the CF endurance program. If you are going to train hard with a goal, you may as well be as effective as possible. I too love to be outside, but I wouldn’t ever sacrifice my performance because I couldn’t let to of my obsession for my old ways of training. I have learned that I can 1, do CF outside. You really don’t need any equipment. And 2, relaxing outside as in walking, hiking, playing in the river, going for a leisure bike ride etc are all actually much more enjoyable than LSD training.
I highly reccommend you go to a CF Endurance Seminar. Learn pose running and learn to train with increased performance in mind. Let go of your obsession to be exercising for hours outside and learn to hit it hard outside, or just relax and soak up the great outdoors. You’ll go even faster when you race, and you’ll get less injured.
We are so glad you joined here and got to experience the benefits of increased general fitness in the realm of specific sports. Keep that growth coming, you have much unrealized potential.
Matt_P
Han, congrats on the huge PR. I came from a Long Slow Distance training background for Tri’s marathons, ultras and open-water events. I told myself “I will try this CrossFit thing for 90 days just to see if it works.”
That was July 1, 2009.
Han
Thanks Justin! At the least, when I return to San Fran, I’ll start a CrossFit endurance program. Friends have had amazing results with Nate. http://www.helmingathletics.com/
Matt, I guess we’ll just have to see about that. Check back in with me in another year. Will Saturdays be reserved for CrossFit or long, “obsessive” bike rides??
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