Tuesday, March 5, 2013

Squash Egg Bake and the end of 1RM week

So, I never got around to posting the results of 1-rep max week at CFA.

For your normal people out there that don't speak in PR's, 1RM, WOD's, AMRAP's, RX'd, and other CrossFit lingo, a 1-rep max is just your heaviest lift, or how heavy you can go for one rep.

I had set a new PR (personal record, or personal best) in my squat clean earlier in the week for 120-lbs.

Mid week, I came close to some old numbers with my squats. We're talking old. Like over a year ago when I was still kicking butt and taking names. Fearless. Heh.

My front squat: 145 (old pre-injury PR 155)
Back squat: 165 (old pre-injury PR 185)

I’m pretty sure the old PR’s were a bit shallow though.. probably met parallel, but not below, so I’m pretty happy with the numbers.

And, ding ding! Another HUGE PR for me. I overhead squatted 100 pounds. I think the most I've ever done before is 85. And you guessed it! I did go back through allll my workout logs and search out these numbers.

Unfortunately, then on Friday (deadlifting day.. yay!), I was toast. Ironic, seeing how I don't eat bread.

I couldn't even pull up 215 after two failed attempts at 225. So much for 235! Sigh. A little part of me really disliked CrossFit right then. Deadlifting is my thing! And I sucked it up, coming in with my number of 205. Lame.

Oh well, the WOD we had some fun things like rowing, deadlifts, and toes-to-bar. I am really working on my kipping, which is the hip swing that allows you to complete them fast and efficiently. Very gymnastic. Very not me. And for one of the first times in my life, I did the WOD at the prescribed weight. Woot!

I had to take a picture because even though I was NOT proud of the 205, I was super proud of the little "RX," which means as prescribed, behind my time. :)

One more bit of CrossFit related news...

Today this happened:

Please pardon my lovely "I want to die" face. I had a slight migraine this morning plus still dealing with my hip flexor issue. Yes, it's back. I'm pretty sure it was the squats. I hadn't noticed anything until Saturday's workout set it off, when I made a very abrupt switch and modified the rest of the workout.

Anyway, then this happened...

First time for everything. I didn't notice until I was done! Oh well. I still have a layer of skin there so it could be much worse. It just made washing dishes tonight super fun.

A while ago, I was going to blog my squash egg bake that I make all. the. time.

So here we go! It's a perfect mix of carbs, protein and fat. The goodness of eggs. The yumminess of squash, which in this case tastes just like pumpkin pie. Ready??

Squash Egg Bake

4-5 TB of butter
1/3 cup sliced almonds
1/3 cup coconut flakes (unsweetened obviously)
1/3 cup almond/hazelnut/other nut flour

Melt butter. 
Add almonds, coconut flakes, nut flour and cinnamon.
Put another little plop of butter in your 8x8 glass pan and throw it in the oven for a bit while it's preheating. Don't forget about this. ;) Take it back out and make sure the sides are well covered.
Mix and spread in the 8x8 pan.
Put in 350* preheated oven for 10-12 minutes

While that's baking, add to a blender:
1-cup squash
1-tsp+ sea salt (**Do NOT skip this!)
Cinnamon, Pumpkin Pie Spice, and Nutmeg (I just dump and pour, but it's probably close to 1-tsp each.)
2 rounded TB coconut flour
Stevia, to taste (optional. I used liquid vanilla stevia, probably 5-6 drops)

Mix until well blended, add to the pan, and bake for about 30 minutes.

Top with berries, coconut milk, or even pure maple syrup or honey.


My hubby likes this even.. and he's about as non-Paleo as a person can get. His only caveat is that he gets to put as much syrup as possible on it. ;)

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Disclaimer: I am not a registered dietician, I do not have any type of medical training, and my workouts and training are only intended for my personal recollection and your curiosity. Anything documented on this blog is my personal opinion or a learned experience. All images are subject to a personal copyright unless otherwise noted and cannot be used without permission. If you read to the end of this, congratulations.