Day 17, January 19 Food, Nutrition & WOD

8:30 AM	Lean Scrapple 4.4 OZ
8:30 AM	1/2 MG Eng Muffin 8gr dietary fiber or 35% DV
8:30 AM	1/2 cup egg whites (2 serv)
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
11:30 AM	Clementine's 4 OZ
1:00 PM	97% Fat Free Ham = (serv size 2 oz) actual=.8 oz
1:00 PM	Provolone Cheese .75 OZ
3:30 PM	Dark Choc Almond Zone bar before WOD
7:30 PM	Roasted Brussels Sprouts 3.8 OZ
8:00 PM	Cauliflower 8.5 OZ
7:30 PM	Roasted Mini Peppers 5 OZ
7:30 PM	Seared Rare Yellowfin Tuna 8 OZ
9:00 PM	Pistachios mix w/some Almonds & Cashew 2OZ

Day 17	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	137	57	107	1492	38	227	2053
DV 1700 C	50	55	255	1700	100	255	2040

A good food day.  Also met with Ortho Dr and had Xray & MRI on knees.  Awaiting results of MRI.

Warm Up - 3 items,  Push Jerks, DU (used Calf stretching on wgts instead), shoulder mobility exercises (Shawn provided many options)

STRENGTH: Clean & Jerk Wendler Week 1 - Result took 1 rep max for Push jerk @135 X .8 = 108 * 85% = ~90,   Did 6 reps @ 90#
WOD: For Time: (modifications in RED) Time = 18:34-40 Wallballs (14# @ 10ft), 30 Sit Ups (Butterfly), 20 Ring Dips (with Blue/Purple bands), 10 OHS @(65#), 40 Push Ups (New Standards), 30 Mountain Climbers (L+R = 1) (finished last 23 using 16 " box to alleviate knee/quad pain), 20 Kettlebell Clean & Jerk (53/35), 10 G.I. Janes (Burpee to Ring Dip)