Day 8, Monday January 10th - Food & Nutrition, WOD update

9:00 AM	1/2 cup egg whites (2 serv)
9:00 AM	American cheese = (serv size 1oz)  1 slice actual = .5 oz
9:00 AM	MG Eng Muffin 8gr dietary fiber or 35% DV
9:00 AM	97% Fat Free Ham = (serv size 2 oz) actual=2.5 oz
during day	Coffee 24 OZ
during day	splenda packs 3 total
12:15 PM	Blueberries 6 OZ
1:00 PM	Shrimp 4.5 OZ
1:30 PM	Pistachios mix w/some Almonds & Cashew 1OZ
3:30 PM	Dark Choc Almond Zone bar before WOD
8:00 PM	Cauliflower 8.5 OZ
8:00 PM	yellowfin Tuna 7.6 OZ
8:00 PM	Brussels Sprouts (3 serv)
9:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ
9:00 PM	1 Biscotti

Day 8	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	159	51	128	1603	50	428	2227
DV 1700 C	50	55	255	1700	100	255	2040

Food/Nutrition while good, I am experiencing late night hunger.  Bad Mike emerged with a Biscotti in his mouth after 9PM following a late dinner

Strength set new 1 REP MAX for PUSH PRESS @ 140 #'S (up 20 LBs from previous PR)

WOD: "Quarter Gone Bad"  5 Rds For Total Reps Of:  Result = 78 REPS in Total-Thrusters (135/85), 15 sec  Result = my Thrusters @ 95LBS = only 16 reps (It was difficult to explode, Knee/Quad pain thru out)-Rest 45 sec
-Weighted Pull-Ups (50/15) - Moved down to Blue Band = 36 reps from PULL UPs-Rest 45 sec
-Burpees, 15 sec Result = Total of 26 (maybe fastest I've ever done Burpees)-Rest 45 sec
Overall felt good given rest in between

Below please see list of movements and flex/mobility improvement areas:

MIKE C – CF info as of 1/10/2011

Strength Movement	Date / PR	Date / PR	Date / PR
Bench Press	12/29/10 – 145#
Shoulder Press	12/20/10 – 130#
Floor Press	11/08/10 – 125#
Push Press	10/12/10 – 120#	01/10/11 – 140#
Push Jerk	11/08/10 – 135#
Deadlift	12/15/10 – 275#
Front Squat	10/11/10 – 135#
Back Squat	09/11/10 – 150#
Box Back Squat	12/13/10 – 215#
Overhead Squat	11/08/10 – 75#
Snatch	11/08/10 – 85#
Full (Squat) Clean	10/13/10 – 105#
Thrusters	10/15/10 – 105#	01/05/11 – 135#

Shawn wrote on 01/07/11:

What I need from each of you is a list of the movements that you would improve.  The list should be at least 6 but no more than 12 movements for improvement, and should be ranked #1 being most important. You then also need to identify body parts or area that need flexibility, have been an issue. Using this information we can tailor a warm-up just for you!

Movement	Rank	Issues	Actions	Actions
Overhead Squat	1	Instability squatting with wgt overhead
Snatch	2	Instability squatting with wgt overhead
Double Unders	3	Speed, form, pounding on Knees
Ring Dips - Stability	4	Instability in arms /wrists to lift body
Full (squat) Clean	5	Instability squatting with wgt overhead
Push Jerk	6	Form, explosion
Wall Balls	7	Form, consistency, hip explosion
Squats / Flex	8	How to squat w/o pain
Shoulder / Mobility	9
Jumping Higher	10	How to get to a 20” box jump