gymgirl's workout journal

[minime]

woohoo! GREAT return! I bet you needed the rest anyway

and woohoo for the appetite returning! I hate when i have no appetite, it takes the fun out of eating

[minime]

hey gymgirl: how are you feeling today? Did you get your test results back btw? It isnt mono?

[minime]

oh, and i was wondering how much experience you have with baking? I know you like to cook. I was just wondering if any recipe could be modified to suit us by say replacing half the flour with whey, oil with applesauce etc...

And can oats or oat bran be subbed for flour in a recipe? Does it rise the way flour does if you add baking powder?

[Lady C]

Originally Posted by minime

oh, and i was wondering how much experience you have with baking? I know you like to cook. I was just wondering if any recipe could be modified to suit us by say replacing half the flour with whey, oil with applesauce etc...

And can oats or oat bran be subbed for flour in a recipe? Does it rise the way flour does if you add baking powder?

No, you can't replace oats or oat bran for flour if you are expecting it rise (like regular breads with yeast). Quick breads do not rely on the flour for rising, that is done by a rising agent like baking soda, baking powder or both. Personally, I don't like replacing flour with protein (whey) it makes them too rubbery. I would rather eat a hard boiled egg with it instead.

[CF-OC_gal]

Originally Posted by Lady C

No, you can't replace oats or oat bran for flour if you are expecting it rise (like regular breads with yeast). Quick breads do not rely on the flour for rising, that is done by a rising agent like baking soda, baking powder or both. Personally, I don't like replacing flour with protein (whey) it makes them too rubbery. I would rather eat a hard boiled egg with it instead.

Put your oats in a coffee grinder and it will become oat flour. Then you can substitute-away to your heart's content!

[gymgirl]

hi, minime-

i'm feeling better, thanks for asking! strep results came back negative yesterday, but i had some sort of infection in my throat they suspect as i only felt better with antibiotics. NO MONO!!! HORRAY! I'm still quite tired and have a headache, so moving slowly again, but feeling much better then last week.

I do love to cook, and enjoy baking, but i usualy follow recipes with baking as it has to be presice, not like cooking where i can throw in a dash of this or a drop of that and mess with recipes much more freely.

Originally Posted by Brat

Put your oats in a coffee grinder and it will become oat flour. Then you can substitute-away to your heart's content!

that is what i was thinking...put them in the food processor...so maybe i will give it a try. like lady c said i would not substitue whey protein for flour though...i'd just maybe mix it in with the wet ingredients and see how that works. i've never baked with whole wheat flour, but i'm assuming it makes your baked goods much more dense (which might be a good thing). oh i also heard that there is whole wheat baking flour which is much finer then regular whole wheat flour, which might be worth a try. i also want to try the applesause trick, my mom has done it and it worked fine, i just haven't tried yet...

i've been browsing for a good muffin recipe to try this with too!

[Lady C]

Originally Posted by gymgirl

i've never baked with whole wheat flour, but i'm assuming it makes your baked goods much more dense (which might be a good thing). oh i also heard that there is whole wheat baking flour which is much finer then regular whole wheat flour, which might be worth a try.

I bake with only whole wheat flour. If you are baking something that needs to be fluffy use whole wheat pastry flour. Whole wheat flour sometimes lacks enough gluten to help in rising so I add gluten back in.

I add rolled oats into my bread and you can't tell the difference. I don't grind them but only add about 1/4 the amount of flour.

[gymgirl]

thanks lady c! I'll have to give it a try when I find the right recipe.

tuesday, january 16, 2007

CFWUx2 - pullups and dips
400m run warm-up 6.5-7.2

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) sub 20lb db
12 Pull-ups

time: 9:35 (PR!)

all set of swings and pull-ups unbroken

last time 11/19/06 time: 11:19 with 20lbs db for swings.

right before i left work to go to the gym i was reading the comments on crossfit for todays WOD. i then see my trainer post his time, then a few posts down he posts again and calls me out saying he is he predicts i am going to smoke him with a sub 10 min time! geez, talk about putting the pressure on! i was hoping to match my time from november because i am still pretty wiped out. after i saw that i knew i had to go balls to the wall for sure. just glad i didn't let him down. lol

i was going to use a 25lb db but it was in use and 30 seemed like too much. took it easy after that, normally would have run another 2 miles but want to be smart and take it slow this week.

food:

carbs: 213g 41%
protein: 161g 37%
fat: 41g 21%

total cals: 1790

might take tomorrow off, bf got us and some friends tickets to the screening of the new david lynch movie. should be cool he's actually going to be there introducing the film and doing a Q&A afterwards. have a nice night ya'll!

[tim_mcf]

Crossfit...where 7 girls regularly kick everybody else's ass.

[minime]

wow great job on helen gymgirl! that is a really good time! You are 'on fire' since you came back to it.. and cals are getting back up there too!

ok so as long as i add a raising agent, i can sub oat flour for wheat flour. Interesting tip about the pastry flour lady c: next time i am food shopping i wil check if you can get that here.

maybe subbing whey for SUGAR instead would be a better idea. I cant believe a cup of sugar has almost 800calories next time I will use a mix of splenda and whey for the sugar, and keep the flour as is. I am thinking Banana Bread... mmm.

hmm gymgirls journal is becoming like a cooking thread... sorry!

[Maxgain]

Originally Posted by minime

maybe subbing whey for SUGAR instead would be a better idea. I cant believe a cup of sugar has almost 800calories next time I will use a mix of splenda and whey for the sugar, and keep the flour as is. I am thinking Banana Bread... mmm.

Thats like 200g of sugar Im sure one could use a lot less in a recipe unless they were making an awful lot.

[JDR3]

Outstanding time on Helen!

Now I want to know if you think you can cut 40 sec. to get in the 8's!!!

[gymgirl]

Originally Posted by JDR3

Outstanding time on Helen!

Now I want to know if you think you can cut 40 sec. to get in the 8's!!!

thanks guys. and JDR i highly doubt it! i have no idea where i would cut the time from. runs are at about 1:56 so about 6 min spent on running and 3 and some change on pull-ups and swings and transitioning between exercises. maybe some day i will be able to get my runs down!

minime i'll have to respond ot the baking later i am running so late to this movie but just needed to post my WO.

wednesday, january 17, 2006

throat is still sore and everything is moving to my chest, still tired too. took it easy today again.

warm-up:

1 mile run on treadmill 8:56 started at 6.5 moved up slowly to 7.2

shoulder swings and warm-up

squat cleans:

45x10
50x5

workout:

Clean 1-1-1-1-1-1-1-1-1-1 reps

Take each clean from the ground and catch in a squat.

55lbs-60-65-70-75-75-80-80-85-85-90 PR!

was shooting for a PR of 75lbs today and really surprised myself! i actually followed directions too and took the cleans from the ground and caught them in a squat. it amazes me that just about 2 months ago 90 was my max when deadlifting...i'd like to be able to clean my weight this year sometime.

will post food tomorrow, gotta run!

[Eric_B]

very nice job on the cleans, I bet you'll be able to do it at bodyweight sooner than you think :

[minime]

gymgirl i forgot to say: way to go on those cleans! I cant believe how much you have progressed on those so quickly! wow i bet that you have some 'raspberries' after that workout