Not posting anything different food wise...good breakfast/lunch/snacks BUT bad nights with zone bars, the new thing ice cream sandwiches, yogurts etc. Need to get back to more discipline at nights starting Tuesday, May 31.
Also, did a lot of work around the house with tree cutting and trimming.
Return to CF on Tuesday with renewed vigor about nutrition and looking forward to new 30 day challenge (likely paleo diet?)
Tuesday, May 31, 2011
Day 58, Food, Nutrition and WOD
Food/Nutrition:
B: Bacon, egg white and cheese
L: salad with chicken and 2 oz cheese with ranch dressing
MF: 3 oz nuts
D: Steak Stomboli with cheese (Good but bad)
LN: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
Max number of Body weight back squats in 5 min
1 min rest then (20" box squat @ 160 LBs for 63 reps)Max number of 1/2 body weight push press in 3 min (27 reps @ 95 LBS)CASH OUT: 500m Row Result = 1:46
B: Bacon, egg white and cheese
L: salad with chicken and 2 oz cheese with ranch dressing
MF: 3 oz nuts
D: Steak Stomboli with cheese (Good but bad)
LN: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
Max number of Body weight back squats in 5 min
1 min rest then (20" box squat @ 160 LBs for 63 reps)Max number of 1/2 body weight push press in 3 min (27 reps @ 95 LBS)CASH OUT: 500m Row Result = 1:46
Day 57, Friday May 27 Food, Nutrition (no workout Dee's surgery)
B: bacon, egg whites, cheese
MM: banana
Lunch: kind bar
MAF: zone bar and banana
D: chicken and mini peppers
LN: (bad night) 1 ice cream sandwich, 1 zone bar 3 oz nuts, 1 yogurt
NO workout due to Dee's surgery
MM: banana
Lunch: kind bar
MAF: zone bar and banana
D: chicken and mini peppers
LN: (bad night) 1 ice cream sandwich, 1 zone bar 3 oz nuts, 1 yogurt
NO workout due to Dee's surgery
Day 56, Thursday May 26 Food, Nutrition and WOD
| 8:30 AM | 1/2 cup egg whites (2 serv) |
| 8:30 AM | LOL NS cheese = (serv size 1oz) Act = .6 OZ |
| 8:30 AM | OM CC Bacon 1 serv 3 strips |
| during day | Coffee 44 OZ |
| during day | splenda packs 5 total |
| during day | Whole Milk 2 OZ |
| 10:30 AM | Pistachios mix w/some Almonds & Cashew 1 OZ |
| 1:30 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 4 OZ |
| 1:45 PM | Broccoli 5.5 OZ |
| 1:45 PM | Lite Mayo 1 tbsp |
| 3:45 PM | Blueberries 2 OZ |
| 3:45 PM | Light & Fit Yogurt |
| 7:00 PM | Chicken breast 6.25 OZ |
| 7:00 PM | Mini Peppers 5 OZ |
| 7:00 PM | Onion 5 OZ |
| 8:30 PM | Pistachios mix w/some Almonds & Cashew 3 OZ |
| 9:30 PM | Dark Choc Almond Zone bar |
| 10:00 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 4 OZ |
| Day 56 | Protein gr | Fat gr | Carb gr | Calories | Sugar gr | Choles mg | Sodium mg |
| Total ACT | 163 | 79 | 113 | 1723 | 47 | 196 | 3332 |
| DV 1700 C | 50 | 55 | 255 | 1700 | 100 | 255 | 2040 |
STRENGTH: Make Up Day! Box back Squat 195 #'s 5 reps
WOD: 12 Min AMRAP: Result = 4 rds, 10/8/0-10 Kettlebell Swings 35#-20 Box Jumps (modified to 20" step up/down)-30 Double Unders (modified to 2 rds calf raises and 2 rds 45 Singles)
CASH OUT: 2 Min Hollow Rock (took 2 min 20 secs)
Day 55, Wednesday May 25, Food, Nutrition and WOD
Food/Nutrition: (decent food day but still too much late at night and more junk)
B:2/3 cup egg whites, 3 oz scrapple
MM: 6 oz Blueberries
L: 1.8 OZ ham, 1 oz nuts
MAF: 1 zone bar
D: 6 OZ chicken, 3 TBSP Lite Ranch Dressing, 4 cups salad, 2 oz cheese
LN: 1 zone bar, 2 oz nuts 1 yogurt
Bad stuff: 1 ice cream sandwich 160 cal
WOD:
STRENGTH: Pull Day Wendler - Result = Power Cleans at 65# for 20 reps (4 sets of 5) to work completely on right form) Shawn commented form looked good, next pull day move to 75 lbs.WOD: 10 to 1 for Time:
-Wall Walks
-Man Makers (25#)-Walking Lunges (NO WGT to help knees)CASH OUT: 1 Mile Run (first time running in long time) completed 1 mile in 12:45
B:2/3 cup egg whites, 3 oz scrapple
MM: 6 oz Blueberries
L: 1.8 OZ ham, 1 oz nuts
MAF: 1 zone bar
D: 6 OZ chicken, 3 TBSP Lite Ranch Dressing, 4 cups salad, 2 oz cheese
LN: 1 zone bar, 2 oz nuts 1 yogurt
Bad stuff: 1 ice cream sandwich 160 cal
WOD:
STRENGTH: Pull Day Wendler - Result = Power Cleans at 65# for 20 reps (4 sets of 5) to work completely on right form) Shawn commented form looked good, next pull day move to 75 lbs.WOD: 10 to 1 for Time:
-Wall Walks
-Man Makers (25#)-Walking Lunges (NO WGT to help knees)CASH OUT: 1 Mile Run (first time running in long time) completed 1 mile in 12:45
Day 54, Tuesday May 24 Food, Nutrition and WOD
Back to CF a day early from Myrtle beach (just getting around to post last weeks worth of daily Blogs)
Breakfast: Bacon, egg whites, cheese
MID Morn: banana
Lunch: 3 oz turkey, .8 oz cheese, 6 oz tomato
MID After: 2 OZ nuts
Pre Wod: Zone Bar
Dinner: 8 OZ YF Tuna, 3 serv zuchini
Late Night: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
STRENGTH: Press Day Wendler - Strict press result = 80 @ 7 reps (started new 1 rep max at 100 lbs since form was terrible)
WOD: 7 mins on the Minute: Result = 37 Reps @ 75#-3 Power Cleans (75#)-2 Front Squats
-1 Thruster
Then for the remaining amount of time in each minute complete an AMRAP of Burpees.
*Score = Total Number of Burpees completed before the end of 7 Minutes (Start of 8 Min)*
CASH OUT: Tabata Sit Ups Result = 12 situps
A decent day to get back into CF
Breakfast: Bacon, egg whites, cheese
MID Morn: banana
Lunch: 3 oz turkey, .8 oz cheese, 6 oz tomato
MID After: 2 OZ nuts
Pre Wod: Zone Bar
Dinner: 8 OZ YF Tuna, 3 serv zuchini
Late Night: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
STRENGTH: Press Day Wendler - Strict press result = 80 @ 7 reps (started new 1 rep max at 100 lbs since form was terrible)
WOD: 7 mins on the Minute: Result = 37 Reps @ 75#-3 Power Cleans (75#)-2 Front Squats
-1 Thruster
Then for the remaining amount of time in each minute complete an AMRAP of Burpees.
*Score = Total Number of Burpees completed before the end of 7 Minutes (Start of 8 Min)*
CASH OUT: Tabata Sit Ups Result = 12 situps
A decent day to get back into CF
Wednesday, May 18, 2011
Day 48 - 54 Golf In Myrtle Beach
I will NOT be blogging as I might be arrested for what I write and drink. Back to CrossFit on 5/25
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