Day 9 Food, Nutrition & WOD

9:00 AM	Dark Choc Almond Zone bar before WOD
during day	Coffee 24 OZ
during day	splenda packs 3 total
9:30 AM	Pistachios mix w/some Almonds & Cashew 1OZ
10:00 AM	Banana 7"
11:30 AM	Blueberries 6 OZ
1:30 PM	7 gr SD bread 1 serv = 57 grs wegmans  actual= 78 gr
1:30 PM	Roast Beef 4OZ
1:30 PM	Light Mayo 1 Tbsp
3:30 PM	Dark Choc Almond Zone bar before WOD
7:15 PM	Onion 4.75 OZ
7:15 PM	90% Lean Ground Beef 6 OZ
7:15 PM	American cheese = (serv size 1oz)
7:15 PM	Spinach 2 cups
7:15 PM	Olive Oil (1 serv)
9:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ

Day 9	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	118	90	156	1870	68	183	2074
DV 1700 C	50	55	255	1700	100	255	2040

NOT a great day food / nutrition wise.  Too many calories and carbs.   Need to fix this for DAY 10!
Also, spent day with significant pain/tightness in Knee/Quad area.  Tried to jump rope at home anticipating WOD and spend good amount of time stretching before WOD (not much relief).

WOD:  "Annie"  Result = 11:24 for time (subbed Calf flexing for Double Unders)50-40-30-20-10 Reps Rounds For Time:
-Double Unders
-Sit ups
Did NOT attempt any 1 rep max today