Day 44, Tuesday Feb 15 Food, Nutrition and WOD

8:45 AM	1/2 cup egg whites (2 serv)
8:45 AM	LOL NS cheese = (serv size 1oz)  Act = .45
8:45 AM	97% Fat Free Ham = (serv size 2 oz) actual=2
8:45 PM	Roasted Mini Peppers 2 OZ
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
11:00 AM	Dark Choc Almond Zone bar
1:30 PM	Spinach 1 serv w/ onion EVOO and Balsamic V
1:30 PM	Raw Onion 1.5 OZ
1:30 PM	Shrimp 4 OZ
3:45 PM	Banana 7"
7:00 PM	Flounder 8.4 OZ
7:00 PM	Roasted Brussels Sprouts 7.1 OZ
7:30 PM	Roasted Mini Peppers 6 OZ
9:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ
9:00 PM	Dark Choc Almond Zone bar

Day 44	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	136	49	126	1498	63	386	2056
DV 1700 C	50	55	255	1700	100	255	2040

Good Day food & Nutrition

STRENGTH: Weighted Pull Ups Week 2  Result = 3 reps @ Red Band, 3 reps @ Purple band, 3 attempts at no band all failure
WOD: 7 Rounds For Time:  modification: Bar raised off ground by 2-45# wgts to alleviate knee bend,  Result = 24:47
5 Hang Cleans (80#), 7 Push Press (80#), 9 20" BOX Back Squat (80#), 11 Pull Ups (Blue band)*On the minute every minute 3 Burpees for first 10 minutes
Arms felt like Jello after WOD (i.e. I couldn't lift anything more).  Shawn, proposed the following form improvements...Hang Clean- particularly arms and explosion out of jump, Push Press - keep wrist locked straight up and Pull-up - move band to side of center body Lor R, push back off top of bar to kip more freely and right back up again w/o hesitation