Day 12, Food, Nutrition & Wod Friday 1/14/11

8:30 PM	Dark Choc Almond Zone bar
8:30 AM	Banana 7"
during day	Whole Milk 2 OZ
during day	Coffee 40 OZ
during day	splenda packs 4 total
Noon	Dark Choc Almond Zone bar
12:30 PM	Chicken breast  6 OZ
12:30 PM	American cheese = (serv size 1oz)  1 slice actual = .75 oz
12:30 PM	Onion 2 OZ
3:30 PM	Kind Bar - Almond Walnut Macadamia (pre WOD)
7:30 PM	Chicken breast  7OZ
7:30 PM	Spinach Salad 2 cups
7:30 PM	Ranch Dressing 1 OZ
7:30 PM	Feta Cheese 1" cube
7:30 PM	Shrimp 4 OZ
9:00 PM	Pistachios mix w/some Almonds & Cashew (2 OZ)

Day 12	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	168	85	107	1821	56	524	1900
DV 1700 C	50	55	255	1700	100	255	2040

OK day....food/nutrition wise

Strength - 1 rep max for Over Head (Box) Squat...Result = 100 lbs

WOD: For Time:
3 Rds of Cindy, 5 Clean & Jerks (85), 3 Rds of Cindy, 5 Clean & Jerks (85), 3 Rds of Cindy, 5 Clean & Jerks (85), 3 Rds of Cindy, 5 Clean & Jerks (85), 3 Rds of Cindy  Result = 30:35 mins with Blue/Purple bands,  Use a seated squat for Cindy vs full squat to relieve pain in quad/knees.  

Quad/knees were really inflamed after Wod so lots of icing, stretching and Aleeve.