My First Crossfit Total (CFT) and Lack of Fuel

Today I completed my first Crossfit Total (CFT) at home.  I didn't feel the best since it was the afternoon and I still had very little food for the day. There's a reason they call it fuel, and I was running on E.

 

Either way, I mostly happy with my numbers, but know I could've done better on back squat.  For the overhead press, I just need to get stronger!

 

For as strict I am about eating healthy, I admittedly have an unhealthy relationship with food sometimes.  I feel that I must perform some type of exercise before really eating that much.  I know that the body needs food just to function and repair itself from previous workouts, but for some reason I don't allow myself enough.

 

Our bodies need quality macro nutrients to rebuild and refuel for whatever comes next. Without this, you will begin to feel run down, unmotivated, and just irritable. Hmmm, sounds like someone...oh...me!  I'm getting better at this, but it's still an issue at times.

 

Along with my goal of increasing strength, I am working to increase my food intake. These things go hand in hand and you really can't get stronger without providing good food for the body.  So, I'll make sure to mention how I did with food for most days and hopefully it's in the right direction!

 

Crossfit Total WOD:

 

Warmup

Back Squat - 1 x 185, 215, 235, 255, 265 (F), 260 (F)

OH Press - 1 x 95, 105, 115 (F), 115

Deadlift - 1 x 235, 275, 315, 325, 330

 

CFT = 710lbs

 

This would put me between intermediate and advanced with my bodyweight of 160lbs and height of 5'10.  I know I could get a better squat, and will just need to work on the press. Geez, my upper body needs more strength! Hence my need to eat more.  If only I can get over the fear of instantly blowing up into a fatty. No matter how much I read it won't happen, I still worry.

 

I planned on doing the Deck of Cards WOD today, but was seriously lacking the energy.  I did muster out a quick 3 rounds of 3 x 270lb Deadlift and 5 x pullups.  Then I helped Kelley her strength workout of back squat and bench press.

 

It's supposed to be another 70 degree day tomorrow, so we'll try for the Deck of Cards routine then. I have some cooking to do for both of our lunches throughout the week, so hopefully I don't spend forever in the kitchen like I usually do.

 

The menu this week will include organic chicken franks cut up with beans and veggies in a homemade tomato sauce with a lot of garlic. Thinking I'll make something with quinoa and canned tuna as well.  I also have a mix of black and aduki beans soaking right now, so they'll be used in something tomorrow.

 

I'm off to refuel....again.  Have you ever tried exercising on little food intake? Did you like or dislike it?

Hope you have a great rest of the weekend!

WIAW #30 - Homemade Milks + Veggie Okara Burgers

I don't know about everyone else, but it I am positive the temp rose in conjunction with the first day of Fall. We were basking in the almost-perfect 80 degree weather last week, and now we're back in the mid-90's here in Texas. What gives?

Oh well, I shouldn't complain, I choose heat over cold any day.  I'd rather sweat pools, not shiver like stiff, rigid tree on a windy day.  Yeah, that was the analogy that came to mind, so I'm using it.

Besides the lack of Fall feeling in the air, I still feel like it's Fall when I go to the store. There is winter squash and Fall decorations place across the store I go to.  The squash catches my eyes more so than any decorations; you can't eat those!

This Fall, I'm predicting I'll use my new Soyajoy G3 Soy Milk Maker for a lot of things. Of course, I'll make soy milk, but you can make milk for anything that's a nut, seed, grain, or bean, so why limit myself to just soy?  I've already made quinoa milk and a mix of soy and pistachio milk which both created a creamy, tasty milk perfect for smoothies, cereal, or drinking alone.

But soy milk isn't all you can make with this handy kitchen tool; it makes juice, smoothies, soup, and a base for veggie burgers/patties too.  The pulp leftover after straining the fresh-made soy milk is called okara and is similar to tofu but less processed and has more fiber.  Yay, fiber makes you "move"!

My first attempt at using the pulp/okara to make vegetarian burgers turned out fantastic.  I'm not a fan of using the traditional bun, so I made an open-faced portobello bun burger instead. As you can see, I had to try before I felt it was picture worthy, but it obviously passed.  I'll be making these using different add-ins quite often.

When I don't have time to use the okara for patties, I can just make thick, protein filled smoothies instead. I haven't tried, but wonder how it would do in a microwave protein cake recipe like my chocolate layer cake.  Hmmm, stay tuned.

Old, recycled pic. Like the red tint everywhere? There's nothing actually red in there!

I need to do some more tampering with the burger recipe and then I'll share with anyone who cares.  The next function I am eagerly waiting to use is making soup.  As soon as the fall weather accompanies this fall season, I'll attempt a creamy pumpkin-ginger soup.

I know there's winter squash galore at the store (didn't mean for that to rhyme), but I also have 2 cases of Farmer's Market Pumpkin Puree to use when in a time crunch. You might say I got a little excited on Amazon, but organic and bpa-free cans at a lower that in-store price is hard to turn away. Plus, you can never have too much pumpkin on hand!

Needless to say, the soy milk maker is a healthy addition to the kitchen and you can expect to see several delicious creations I've made using this machine.

Thanks to Jenn at Peas and Crayons as always for putting on this WIAW event! Now, lets get to the eats....

Happy What I Ate Wednesday!

Ok, this is not my typical way of eating (although I do take in most of my daily energy at night when in the comfort of home), but I had to fast all day for a blood test in the afternoon.  After that, I finished my work for the day, struggled through a workout (yes, I'm stubborn....or is it stupid?), and then went about eating to my heart's stomach's content.

This is my breakfast, lunch, dinner, snacks, etc. all in one. Since my stomach has limits, I'll make up for the lack of food tomorrow, I'm sure of it!

I'll admit, I did have this in the morning with a little homemade soy milk.

Then, in the evening, I started with my usual big salad. This one had a lot of salmon and brussels sprouts drenched in my own lentil salsa dressing.

I snacked on a lot of these peanut butter pumpkin cookies along with a chocolate spinach protein smoothie.

Moving on, I demolished a microwave chocolate protein bread/cake with plain Chobani and peanuts.

Not one to give in to a slightly full stomach, I ended with a generous portion of my coconut peanut butter pumpkin protein dip. This stuff is bliss in edible dip form; so addictive!

Not as much as usual, but I'm sure you all have "those" days...right? Fasting as a foodie is no fun!

Hope you have a wonderful rest of the week!

If you could or do make your own alternative milk, what would you use (besides soy) to make the milk?  Think of all the nuts, seeds, grains, and beans; so many options, I don't know which to choose next.  Maybe black bean milk? Hmmm, sure that would look tasty....