Snatch Grip Strength Needs to Improve

Today was day 2 of week 1 in my new 9 week cycle. It had me working the hang snatch and snatch dead lift.  I usually use mixed grip (over/under hand grip) when doing dead lift, but figure I need to improve my snatch grip to actually improve the snatch (description of the snatch found here on exrx.com).

Great example of the 2 Olympic Lifts...

(source)
The snatch is a highly technical lift and I need to use pretty light weight compared to most in order to keep good form.  Patience will pay off, but it can be hard to not really push it sometimes.

Most of my workouts occur in the evening, after work, which can prove hard to get motivated sometimes.  Probably doesn't help that I have a standing desk and don't sit down almost all day.  This is by my choice, but squats, cleans, dead lifts, and random calisthenics seem harder to get into some days. As I've said before, I believe nutrition will play a role here and will take note on how I feel each day.

Today I still felt a little weak and sore from yesterday's workout, but I finally got in the groove and had a fairly good session.

Tuesday Evening Workout_01/29/13

Warmup with jumping jacks, jump rope, shoulder lock outs, air squats, and running in place
Mid-hang Snatch - 3 x 45, 55, 65, 75, 85 (3RM); 2sets x 3reps x 75lbs

Power Clean - 3sets x 5reps x 115lbs (~70% of 1-RM)

Snatch DL - 5 x 145, 165, 185, 200 (5RM) <--- factor="" grip="" here="" limiting="" strong="" was="">

Straight Leg Dead Lift - 3sets x 5reps x 215lbs

4 Rnds; No Rest:
- Double KB Swing x 25lb/arm x 15 reps
- 25lb KB Topside Half-moon x 10 reps/side

8x ~60m Hill Sprints + 12 Pushups (walk back to recover)

Tomorrow will be more back squats and pressing; better go get some good recover food! Have a great hump day tomorrow.

Tell me - how much do focus on form/technique? Would you sacrifice your form to add more weight?  If so, please don't.....you might end up being able to lift nothing!

I Heart Burpees! The Deck of Cards WOD

Kelley and I played a nice game of cards today.  It's not the sit at the table and sip your tea kind of game though; this was a heart pounding, sweaty game played outside.  Speaking of, it got up to 75 degrees today; perfect weather for the Deck of Cards WOD!

 

After spending all day in the kitchen cooking (me) and cleaing all around the house (Kelley), we finally took a "break" from house chores and went outside to "play cards."

 

The Deck of Cards WOD is simple, face cards count as 10, Aces are 11, and the numbers are, well, their number. 

 

We would usually make Jokers something like run .5 miles, but didn't have any in the deck, so we just started and ended with a run around our loop; approx .45 miles.

 

Here's what we assigned for the suits:

 

Hearts - Burpees (hence the title)

Diamonds - Pushups

Spades - Situps

Clubs - Squats

 

After our first run around the loop, we set out laying down 6 cards at a time and going through as RX'd. We hit blackjack on burpees and I got excited (love hate thing), but Kelley, not so much.  I'd just work on my new found double under skill while Kelley worked through a few sets.  She did awesome; no matter how worn out she got, she carried on.

 

This is a great, fun way to get some exercise and spend quality time with others.  You can customize the game to make the suits whatever you want.  Other choices might be pullups/chinups, jumping jacks, jump squats, etc.

 

Tonight I'm having a sample of everything cooked this weekend. I used fresh garlic extensively and really love it in a spaghetti squash egg white casserole I made.  Yum!

 

Now, I must go on to a chilly protein smoothie of beets, spinach, cocoa powder, egg white protein, and stevia.

 

Do you have any crazy concoctions you like to puree into a delicious and healthy treat?

 

Have a great Monday....ughhhh.

 

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!

Yesterday's Workout and Setting the New Tone for My Blog

As I mentioned in yesterday’s post, I am taking a much needed deload week from heavy lifting to help my body recover and refresh my mind. I can’t remember the last time I took a break longer than a day from some form of exercise. Of course, I’ve been doing CrossFit style MetCon’s every day after lifting sub maximal weights.

I’m really trying to get better at the classic Olympic lifts; Clean and Jerk and Snatch. The Snatch is really hard for me and will take a lot of practice.
I have been trying to gain strength by following a small bulk diet by creating a caloric surplus, but I am so averse to gaining fat that this is hard. Plus, I eat a lot of unprocessed food and cook my own vegetable filled meals which make you feel full on little calories compared to most meals.
Increasing my intake of food is still in order, and I have gained some strength and weight, but not what I could have. I have gone from 140lbs when I first started to 163lbs now. It’s been over a year, but I’d like to see more strength gains. The problem, as I said before, is my need to keep conditioning in my routine so I’m not just out of breath from walking.
Maintaining a good conditioning base while increasing strength is not easy, but I plan on detailing my adventure into trying. I will hopefully still have interesting topics to cover and stories to tell along the way.
Yesterday’s Workout (01/23/13)

Same weight routine I would follow on Wednesday, just with lighter weights. This helps keep your muscles primed for mobility without putting a lot of stress on them.
Warm-up for 5 min

Clean and Jerk – 95lbs x 3 sets x 3 reps

Front Squat – 115lbs x 3 sets x 3 reps

Snatch Deadlift – 5 reps x 115lbs, 145lbs, 165lbs

Deadlift – 5 reps x 185lbs, 205lbs


MetCon (Metabolic Conditioning) found on a CrossFit file located here
1,500 Rep WOD
10 rounds of:
100 jump ropes
10 burpees
10 situps
10 pushups
10 squats
10 pullups

(Source: Crossfit Houston)
Since I suck at pullups, I subbed jumping pullups instead. The rest was as RX’d (prescribed).
Then Kelley came home and I set up a WOD for her (I’m acting as her strength and conditioning coach) which consisted of:

As Many Rounds As Possible (AMRAP) in 15 min of:

5 x Burpees

10 x Pushups

15 x 15lb Kettle Bell Swings

20 x 15lb Kettle Bell Squats

30 x Jump Rope

She was sweating pretty well after this one. Doesn’t help that it’s getting to 70+ degrees here in Texas!
For dinner I had slow-cooker mixed veggies with lentils, steamed spaghetti squash, and a microwave collard green egg white omelet. This was great, and then I had a cool treat of plain 0 % Chobani Greek Yogurt with mixed frozen berries and roasted pistachios. And then more.

Feeling a little sore today and will try to just enjoy the outdoors since it’s in the 70’s again. Maybe some sprinting and messing around with my new 15lb Slam Ball!

Have a great day….so glad it’s Friday tomorrow!

Homemade Creamy Pistachio Milk

Texas weather can and does change over night.  It's crazy; Friday was an enjoyable mid-80's, and the next morning was in the upper 40's! It never got over 55 degrees all weekend, but it's supposed to be back in the 80's by Tuesday.

Since I'm not training for a marathon like I did for the past several years, I don't mind the cold as much....because I can choose to stay inside! My workouts are mostly in the garage, but I like to make mowing the lawn a workout too. Here I am after mowing with a 20lb vest using a reel mower (no gas, no electric, just blades and you pushing) which I just finished Legs day on my Supreme 90 Day schedule.

I will usually work some sprints in across the yard as I push the mower for an extra kick-in-the-A.  Neighbors think I'm crazy (or weird)....maybe I am?  Oh well, I'd say this is functional fitness for sure.

Besides my mowing adventure, I stayed mostly indoors cooking lunches for Kelley and me throughout the week, and making several healthy treats. One said treat is a new-to-me milk I made with my Soyajoy G3 Soy/Nut Milk maker. I'm really enjoying the milks I can make and don't have to buy now. Goodbye extra added ingredients I don't want or need!

The simplicity of making milk with the Soyajoy G3 makes it even more appealing. All I did was soak a 1/2 cup of pistachio kernels in water overnight and then add them to the maker with about 4.5 cups of water. All you do then is push a button and it does the rest within 30 minutes. Pretty awesome stuff, and I love using the leftover pulp after straining in baking recipes and for added nutrition in smoothies.

If you've never made your own non-dairy milk and don't have a milk maker, you can still make it without one.  I've made coconut and almond milk with great success before, just takes more time. We all have extra time to burn anyway.....right? Please, sense my sarcasm....there's never enough time!!

To make your own, just soak a 1/2 cup of any nuts or beans you want for 8 or more hours.  I've soaked for over a day before with no issues. For beans, I suggest cooking them on the stove first; nuts are optional and make good milk cooked or raw.

Once soaked long enough, drain and rinse your nuts/beans and then blend them with 4 - 5 cups water (depending how thick or thin you like it) in a blender or food processor.  When everything is blended, pour your milk through a strainer and viola, you have homemade milk!

I like to add vanilla, stevia, and a dash of salt to the milk and the outcome is pure, milky bliss.  Use the pulp to make veggie burgers, bake into breads/muffins, or blended into smoothies. Speaking of veggie burgers, I still owe you a recipe for my veggie okara burgers on this post.

I didn't forget, but, for the same reason I should be asleep right, work is keeping me from sitting down to take the time to write it.  I just throw things together and hope for best, which it usually does turn out great. But I'm taking time to write this post, you say? Well, yeah, because I wanted to share my pistachio milk, duh.

Homemade milk goes great with homemade treats like these Pumpkin Peanut Butter Protein Cookies. Patience, recipe testing in progress.

Haven't said "duh" in a while....that felt weird, even typing.  So, I'll stop here for today, but I do have a few things I must share with you hopefully soon. For a hint on some things, how does a carrot-ginger "milk" and a healthy coconut oil peanut butter oatmeal cookie sound to you? Good, I hope, because I'll revisit these some time in the near future.

Until then, hope your weekend was well and you have a great week ahead!

Have you ever made your own milk?

Has your cooking style changed as the cooler weather sets in? I made pumpkin chili with beans and chicken that is ultimate comfort food without guilt; another thing to share soon!

WIAW #24 PB-GY-C-O-P: Summer Staples and Beyond

Peanut butter (PB), Greek Yogurt (GY), Carrots (C), Oats (O), and Pumpkin (P).  These foods have been not just summer staples, but year round staples for me. Give me these things and put me on an island and I'll be all set. Maybe, I might ask for a banana and honey to go with the PB, GY, and Oats, and cinnamon to go with, well, everything!

Carrots are a great first step for a person just starting to switch to a healthier lifestyle.  They can be purchased as baby carrots and used as an easy, grab n'go snack; easy! I thank carrots for helping me get on the right track years ago as I made the change.  A Google search with the terms "just add cayenne" and "carrot" and "blog" came back with 4,640 results.  When using the quotes, I'm pretty sure most of these are from my posting around the web.

Carrots provide one of the easiest snacks to bring to work so I avoid anything in a box.  Plus, have you tried dipping carrots in peanut butter? I'm sure many of you have, and hopefully you derive the same simple satisfaction as I do.  That or mustard; they are both great combos!

Have you tried Google searching your name or blog name plus a favorite food to see what comes up?  I thought it was pretty cool....maybe I'll try peanut butter, greek yogurt, oats, and pumpkin next!

I have actually mixed all of these together in an overnight oat concoction that creates a perfect summer staple when eaten cold.  Basically, I eat all of my overnight oat mixes cold; frozen fruit added to make it colder. The carrots and pumpkin are pureed, of course.

When I don't create an amalgamation with these summer/year round staples, I easily love the taste and texture of each item alone.  Peanut butter with a spoon? Uh, yeah, why wouldn't I do that? Cool and creamy 0% plain Greek yogurt is a delight with each giant gob I greedily cram in my mouth spoonful.

Oats and pumpkin are what I combine most.  Pumpkin is perfect for making overnight oats extra thick, creamy, and more nutritious to boot! Add cinnamon, stevia, and yogurt and you're on your way to foodie pleasure. Oh yeah, add peanut butter too.

Overnight oats with Greek yogurt, frozen bluebs, and peanut butter = WIN!

See? All of these things work great alone or together. That's synergy, my friends.....synergy.

What else is synergy? Full body workouts, that's what! Kelley and I are on our second week of the Supreme 90 workouts and I feel it after each one.  This DVD set is the best video bang for your buck I know.  Why spend up to over a hundred dollars on P90X or Insanity?  That's....errr...insane.  Supreme 90 can be found at most Walgreens for 10 bucks tops.  Use the rest of your cash to get some dumbbells and a stability ball for the videos and you're all set.

Along with the videos, I squeeze in effective compound moves with the barbell including squats, dead lifts, bench, and overhead press. If I can that is, the videos can leave me pretty sore as it is.

Wow, all this talk of my favorite foods and working out has me hungry! Lets see my eats and I'll be on my way to more eats now!  As always, and big thanks to Jenn at Peas and Crayons for hosting What I Ate Wednesday!

Happy WIAW!!

Breakfast

Quick and easy microwave okra frittata; leftover pumpkin and banana protein pancakes with Artisana Coconut butter and peanut flour mixed; instant espresso coffee, black.

Lunch

 Slow-cooker salsa pork chops with black-eyed peas and broccoli (you can't see it, but this is covering half a baked jersey sweet potato and mushrooms); Overnight Oatmeal Crisps cooked with banana and Artisana almond + coconut butter; fresh cut turnips and carrots

Dinner

Overnight Oatmeal Crisps smeared with goat cheese; Spring Mix salad with tuna (unpictured) and topped with the roasted brussels sprouts, mushrooms and garlic pictured below; chocolate black bean and veggie protein pudding; I used my microwave protein cinnamon bread to dip into the creamy pudding; I may or may not of added peanut butter to the mix....ok, I did

Here we are in mid-August going full speed into September and fall season!  Geez, what's up with time?  I guess "it flies" is an appropriate explanation.  Hope you all have a wonderful rest of the week and partake in delightfully tasty eats!

Q: What are your year round staples?

Q2: Cardio, strength, or combo....what's your favorite?

#WIAW 20 The Most Effective Fat Loss Pill is....

..... just a pipe dream.  Sorry for being so rash, but the whole idea around fat loss pills ticks me off.  It makes me mad how businesses exploit the majority of America's (probably World too) constant search to lose weight without working for it. Hard work (being active) and eating healthy food is better than any pill!

My anger is partly because I was pretty chubby before, but I learned by reading (gasp) information on healthy food and exercise.  Combining these two things, I could feel the changes and loved them.  So now I live a healthful life and don't plan on changing.

No time for healthy is no excuse when you can make this protein cinnamon bread in the microwave!

Meanwhile, there are so many uninformed people not even trying to learn proper diet and exercise or keeping consistent.  Nope, instead they only perk up with cash/credit in hand when a new pill or something else claiming itself as "easy" or "fast" comes along for fat loss.

Countless times I have tried to offer my input to some of the, for lack of better word, ignorant. And, countless times my advice has been waived off as meaningless or just too hard because they could never give up "enter crappy food here" or consistently "enter form of exercise here."

Now I just try to say nothing when these topics come up unless I am specifically asked for advice.  Even then, it seems like if the advice is too hard or not what they want to hear, it gets ignored.  Hence the popularity of fat loss pills (aka caffeine pills with added BS).

Source: thehealthychange.tumblr.com via FitFluential on Pinterest

I understand some people are busy, buy the health of you and your family should be top priority. Am I alone here?  Do you disagree on my assessment?  Please explain. I get so ticked because I want to help people learn how to better take care of themselves, but they don't want to hear it.

I'm no expert, but I feel I have experienced enough on my own journey to have something to offer. I'll probably keep trying since it's forever programmed in my head to care. Who knows, maybe I'll help someone get and stay on track one day!

Skip the boxed crackers and make goat cheese protein crackers instead!

Speaking of staying on track, since this month's WIAW theme is fun fitness, I'd like to announce a new strength program I'm going to follow.  I plan on starting Jim Wendler's 5/3/1 program. There is one main compound lift like overhead press, squat, bench press, and dead lift each workout and then supplemental work of choice.

Source: Uploaded by user via FitFluential on Pinterest

I followed StrongLifts 5x5 for a year and made some good gains.  Then I went back to running and lost strength. I could definitely get back on StrongLifts, but want to try something new. I will make the supplemental work either one of the Supreme 90 DVD's I have, or just more lifts in the garage. I'm excited to start and hope I can keep my food intake high to actually gain strength.  This is the area I've had trouble with.

And of course these protein brownies are healthy in disguise. No box needed here!

Not eating enough and still running are my biggest issues I need to work on.  Hmmm, guess that's better than the flip side...i.e. most of America sitting in line at a drive thru!  Squats are lifts I love to hate, and hope to make great improvements on those and bench press.

Sharing the workout I did each day is not my strong suit, but I'd like to try posting what I did along with my blog posts.  What do you think?  Do you like reading what workout someone else did on any given day?

How about I share what I consider the most effective health pills.....my eats and exercise!!!

Happy WIAW! Now go sweat it out and then enjoy some healthy and delicious recovery food!

As always, a gianormous thanks to Jenn at Peas and Crayons for hosting this fun event! Wish her a quick recovery from her broken toe when you visit her site!!

These are all my "Pills"....

[B] Homemade PB Protein Bar; iced black tea mixed with Good Earth Spicy Original Tea; [S] Drew's Salsa and goat cheese crackers with green tea; [L] Millet, Lentil and Black Bean mix with Brussels Sprouts underneath [Workout]  Barbell Overhead Press, Supreme 90 video and mowing with a reel mower [D] Huge salad with Brussels and Beets topped with my own mix of veggie lentil puree as dressing; [D2] Chocolate Doughnut mess with veggie black bean peanut butter dip, CHO plain Greek yogurt, and pistachios; Cup of  pumpkin protein overnight oats with peanut flour protein paste, frozen blueberries, and more CHO

Q: Do you ever try to offer your healthy advice only to be/feel rejected or ignored?

Gooey Sugar Free Protein Brownies: Easy to Make and Healthy to Eat!

Ugh. Monday’s are just hard to enjoy; unless you have the day off. For some reason, I just wake up annoyed at everyone on Mondays…….sorry if you encounter me on this day. But, if I have some of these awesome brownies I made, I just might be in a better mood.



Like most of my posts might be for a while, I need to make them short. But before I just give out a recipe that you’d be crazy not to love, I should ask how your weekend was. So, how was your weekend?

Do anything fun? I know a few of you fellow bloggers had tests to study for and moving into a new place. Hope everything went well with the move if you did this, and that you’re acing those tests now! I remember cramming for big tests the night before. Procrastination still means you’re getting it done; right?


I’m glad to be finished with school, and although I’d love to go back for something I am actually passionate about (I have a finance degree now), I don’t like the thought of balancing full-time work and school; and the cost too! I value family, and would like to spend the time after work with family, in the kitchen (sorry, Kelley, I know I take forever!), or exercise.


Trying to find the right balance of exercise has been stressing me more than it should lately. When I was running all the time…I just ran…..all the time. Besides different paces and few bodyweight strength moves, there was nothing more to it. Now I am working on strength and trying to keep some cardio/endurance from my running days.



I want to be stronger, so I must lift heavy...not run all the time!!! This applies to healthy eating too.



A running plan is pretty easy for me to follow, but I never feel like I’m doing enough with strength training. No matter how much I read about not getting caught up in trying to do too many lifts at once, I just feel like I “have” to spend longer. I consciously know doing barbell squats, bench, dead lifts, and bent rows works the whole body, but for some reason I want more. Sometimes my body tells me differently; it wants (needs) rest, but I’m too stubborn.


Anyway, I enjoy the variety with lifting, and have been getting stronger. Now I just need to work on eating more delicious and healthy food. I think these brownies are a big help! I just blended everything together and poured into a brownie pan and viola! Moist, tender, gooey, brownies that are guilt free and tasty!!

These are very dense, as you can see, and are best enjoyed on top or mixed into chilled Greek yogurt or even just soaked in a cup/bowl of cold milk. Have you ever blended peanut butter with just milk (dairy or non-dairy)? Do it, make these brownies, and mix some into peanut butter milk….then be happy!

P.S. - Don't try this recipe in a donut baking pan! The batter does not do well in this mold and resulted in me scraping most of them out.  Of course, these won't be wasted and I'll mash it up with frozen banana and milk. You have been warned, don't make in molds unless you want this......



What happens when you have extra batter and don't just try to make mini brownies...


I think I'll stick with these instead...

Sugar Free Chocolate Protein Brownies

by RC Liley

Prep Time: 10 min

Cook Time: 35 min

Ingredients

• 1/2 cup of stevia sweetened or unsweetened protein powder; I used a 50/50 mix of unflavored whey and unsweetened vanilla soy protein powder
• 3/4 cup oat bran
• 1/4 cup unsweetened of cocoa
• 1 tsp baking powder
• 1/4 tsp or less of salt
• 3/4 cup egg whites
• 1/4 cup low fat cottage cheese or 0% plain (I’m sure vanilla would be great too) Greek yogurt
• 1/2 cup pumpkin puree or mashed banana
• 1/2 cup milk of choice; I used unsweetened almond milk

Instructions

Add all ingredients to bowl of a food processor and blend well.

Pour into brownie pan lined with parchment; you could try a muffin or doughnut pan too

Bake for about 35 - 40 minutes at 350 degrees F - a fork, knife, or toothpick inserted in the middle should come out clean

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