Day 87, Wednesday, March 30 Food, Nutrition and WOD

8:30 AM	1/2 cup egg whites (2 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .6 OZ
8:30 AM	OM CC Bacon 1 serv 3 strips
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
1:15 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 1.15OZ
1:15 PM	Grilled Chicken 2.6 OZ
1:15 PM	Roasted Brussels Sprouts 5.15 OZ
4:30 PM	Kind Bar - Almond Walnut Macadamia + Protein
7:15 PM	Flounder 6.4 OZ
7:15 PM	Zucchini 2 serv
8:00 PM	Pistachios mix w/some Almonds & Cashew 2 OZ
9:00 PM	Dark Choc Almond Zone bar
10:00 PM	Light & Fit Yogurt
10:00 PM	Blueberries 3 OZ

Day 87	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	131	59	104	1446	52	185	1773
DV 1700 C	50	55	255	1700	100	255	2040

Week 2 CrossFit games WOD   Result = 8 Rds completed plus 9/8/0 for a score of 305

WOD: Complete as many rounds and reps as possible in 15 minutes of:

-9 Deadlifts (155/100) (145/90)
-12 Push-ups
-15 Box jumps (24"/20")

A good day as I felt like a 4 going in and a 5 going out.  Nice to be able to compete legit (even as a master)!

Day 86, Tuesday March 29 Food, Nutrition and WOD (almost to end!)

8:45 AM	Lean Scrapple 3.45 OZ
8:45 AM	1/2 cup egg whites (2 serv)
11:00 AM	Pistachios mix w/some Almonds & Cashew 2 OZ
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .6 OZ
1:15 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 2.85 OZ
1:15 PM	Sauteed Spinach 2 serv
3:30 PM	Light & Fit Yogurt
3:30 PM	Blueberries 3 OZ
7:15 PM	Flounder 6.4 OZ
7:15 PM	Zucchini 2 serv
8:00 PM	Pistachios mix w/some Almonds & Cashew 2 OZ
10:00 PM	Dark Choc Almond Zone bar
10:30 PM	Light & Fit Yogurt

Day 86	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	129	63	112	1506	53	176	2544
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Snatch Wendler

WOD: "Little Chipper Gone Bad"  2 Rounds of 30 Seconds AMRAPs: (All Weights 50-30% 1RM)

RESULT = 151 Reps in 10 mins with Modifications and weights shown below

-Deadlift (135#), Floor Press (65#), Box Jumps (20" step up), Burpees (used 20" box to help with Knees), Power Clean (75#), Push Press (55#), Floor Wipers (45#), Back Extentions, Med Ball Cleans (14), Wallball Shots (14).

 

Felt really good on Deadlifts , Floor press, Back extensions....horrible at Floor wipers (lack of core stability).  Average on others.   Tried to improve form on Pull up with green band.   Will continue to work on it to string together 20 reps by end of this week.

Day 85, Monday March 28 Food, Nutrition and WOD

First Day back at CrossFit since 3/17

9:15 AM	Kind Bar - Almond Walnut Macadamia
9:45 AM	1/2 cup egg whites (2 serv)
9:45 AM	LOL NS cheese = (serv size 1oz)  Act = .6 OZ
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .6 OZ
1:15 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 3.5 OZ
1:15 PM	Sauteed Spinach 2 serv
3:45 PM	Dark Choc Almond Zone bar
7:15 PM	Grilled Chicken 7.45 OZ
7:15 PM	Roasted Brussels Sprouts 5.75 OZ
9:15 PM	Pistachios mix w/some Almonds & Cashew 3OZ
10:15 PM	Light & Fit Yogurt

Day 85	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	146	74	94	1582	45	193	2336
DV 1700 C	50	55	255	1700	100	255	2040

A good food/nutrition day compared to last 7 (i.e. no achohol)

Felt great going to CF at 5 PM but.....
STRENGTH: Weighted Pull Up Wendler

WOD: For time: RESULT = 27:12 (not very good)...most difficult were pull ups as I broke down on form and reps w/o stopping. 
-75 Squats (modified to 16" box and 25 lb plate for all reps), 50 Pull-ups (Blue Band for all reps), 20 Ring dips (modified to Blue and Purple bands for all reps),
- 50 Squats
-35 Pull-ups
-15 Ring dips
-25 Squats
-20 Pull-ups
-10 Ring dips

Changed how I feel from 5 rating at start to 2 rating...Need to fix form by uping to green band to correct

Day 84, Sunday March 27 Food, Nutrition and travel day

Food....1 zone bar, 2 coffee's, 2 oz Ham, 2 serv egg whites, .6 oz cheese,  then 1 pecan salad at Applebees, 1 zone bar

Finally, a day of rest....return home from Florida vacation, back to CrossFit and remainder of CF nutrition challenge on Monday

Day 83, Saturday March 26 Food, Nutition and Workout/exercise

Food....1 serv egg whites, 1 slice cheese, 5 oz Blueberries,  followed by salad bar at Ruby Tuesday w/ low fat basalmic dressing (some bacon, ham, egg and cheese included with salad) and 2 -12 oz miller lites.   Then 2 - 16 OZ miller lites for dinner with 8 oz haddock, 6 oz, zucchini, 1 salad w/ raspberry vinergarette.

Played 3rd round of golf in AM, swimming in PM

Day 82, Friday March 25 Food, Nutrition and Workout/exercise

Spent Day at WDW Magic Kingdom and Epcot

Food....breakfast..2 serv egg whites, 3 strips bacon, .6 cheese, then....burger w/cheese on half roll, apple slices....then ice cream cone...then for dinner meatballs with mozz cheese and 8 oz sauteed spinach followed by zone bar at end of day.

Literally walked 5-6 miles all day

Day 81, Thursday March 24 Food, Nutrition and Phillies game

Breakfast time...1 zone bar, 1 ham, egg and cheese omelet, 24 oz coffee, mixed fresh fruit, then around Noon - 3 PM at phillies game 4 -12 oz miller lites, then 2 -12 oz beers and 10 boneless wings after game, then 2 oz nuts, 1 zone bar, 1 - 16 oz beer watching march madness

Phillies couldn't hit ball and Hamels served up too many hits to Minn Twins

Day 80, Wednesday March 23 Food, Nutrition and Workout/exercise

Wednesday of Florida vacation - no time to do anything other than Phillies games in Clearwater, Golf in or around  Disney World, swimming in resort pools, eating and drinking.

Food....morning....1 zone bar, 1 banana, 1 coffee, then for lunch....1 - 16 oz beer, 4 cups spinach, .6 oz cheese, 3.5 oz turkey breast.....late afternoon/evening 24 oz beer, 2 oz almonds, 6 oz broccoli, 8 oz ribs, 1 salad with ranch dressing, 1 zone bar

Played golf, walked a lot of the course

Day 79, Tuesday, March 22 Food, Nutrition and Wod

Golf at Palm course in Disney....

Morning 3 strips bacon, 2 serv egg whites, .6 cheese,    Snacks 1 zone bar, 1 banana, 5 oz blueberries, 2 oz nuts, 26 oz Miller lite beer,..... Dinner....8 oz veal chop, 8 oz cabernet wine, 8 oz mixed veggies,  1 green salad w/light basalmic
 Golf and swimming as exercise

Day 78, Monday March 21 Food, Nutrition & exercise

Breakfast 2/3 cup egg whites. .65 OZ American cheese, 5 OZ blueberries, Phillies game 64 OZ beer, 1 chicken Cheesesteak, then after game 1 Cheesesteak salad, then dinner in celebration FL, 5 OZ chicken, .6 OZ cheese, onion, peppers, 1 Ice Cream cone, then 1 zone bar later in evening,   NOT much exercise except arm lifting beer,

A fun day

Day 77, Sunday, March 20 Food, Nutrition and Whatever in Florida

Since away in FL, just decided to post whatever I did without regiment of my normal spreadsheet:

Food:
7 AM- 5 OZ Blueberries, 8 AM- 1 Kind Bar, 10 AM - 2 serv peanuts, 3 PM-6PM - 3.3 Miller Lite, 1 6OZ burger w/1 slice cheese,  8PM - 2 serv of almonds, 2 wild turkeys, 10PM - 1 zone bar (dark choc almond).

Nutrition: decent share of  protein, fat, carb

Workout: swimming about 15 laps, then raising arm to drink a little

Day 76, Saturday, March 19 Food, Nutrition and STAIR CLIMB DAY

7:30 AM	Kind Bar - Almond Walnut Macadamia
during day	Coffee 16 OZ
during day	splenda packs 2 total
11:30 AM	Miller Lite 12 OZ
2:00 PM	Dark Choc Almond Zone bar
2:00 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 3.7 OZ
6:00 PM	Cauliflower 6 OZ
6:00 PM	Roasted Pork Ribs ~8 OZ
6:00 PM	Spinach 1 serv w/ onion EVOO and Balsamic V
10:00 PM	Light & Fit Yogurt

Day 76	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	109	92	74	1599	37	128	1277
DV 1700 C	50	55	255	1700	100	255	2040

Today, I completed the 2011 ALA climb for Air along with fellow crossfitters Bonnie and Mike,   I improved my time over last year by 50 seconds finishing the 50 stories (1088 steps) in 11:33.
Noteworthy,.....I was the best time (gold medal winner) in the male age group 60-69.   I planned to run up (light jog) the first 10-15....but got fatigued at 10th fl....struggled thru next 10, then pushed, by fast walking up, very consistently over last 30.   MY daughter was having a rough time, so in trying to locate her (which I did on floor 30) I ended climbing 28 additional stories or 78 overall.  

Day 75, Friday, March 18 Food, Nutrition and a day of Rest

8:30 AM	1/2 cup egg whites (2 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .6 OZ
8:30 AM	OM CC Bacon 1 serv 3 strips
during day	Coffee 24 OZ
during day	splenda packs 3 total
during day	Whole Milk 2 OZ
1:30 PM	Lean Scrapple 4.3 OZ
1:30 PM	1/2 cup egg whites (2 serv)
3:30 PM	Light & Fit Yogurt
7:30 PM	Portabello Chicken with Steamed vegs
9:00 PM	Light & Fit Yogurt
9:30 PM	Dark Choc Almond Zone bar

Day 75	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	124	42	86	1224	43	201	2623
DV 1700 C	50	55	255	1700	100	255	2040

Decided not to do much in terms of workout as I was resting for Stair climb Saturday morning

Day 74, Thursday, March 17 Food, Nutrition and WOD

8:30 AM	1/2 cup egg whites (2 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .55 OZ
8:30 AM	97% Fat Free Ham = (serv size 2 oz)
8:30 AM	Mini Peppers 1.5 OZ
during day	Whole Milk 2 OZ
during day	Coffee 44 OZ
during day	splenda packs 5 total
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .5 OZ
1:15 PM	Grilled Chicken 2.55 OZ
1:15 PM	Mini Peppers 4.9 OZ
1:15 PM	Onion 2 OZ
3:45 PM	Light & Fit Yogurt
3:45 PM	Blueberries 2 OZ
5:30 PM	Rum 2 OZ
6:00 PM	Beer 12 OZ
7:45 PM	Mini Peppers 7 OZ
7:45 PM	Flounder 6.9 OZ
7:45 PM	Pistachios mix w/some Almonds & Cashew 2 OZ
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Light & Fit Yogurt

Day 74	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	123	47	117	1589	50	210	1985
DV 1700 C	50	55	255	1700	100	255	2040

St. Patrick’s Day WOD #2
Regular WOD

3 Rounds for Time (Adult version)  Result = 22:42 (Devin, Mike & Sean partnered)
17 Wall balls, 17 KBS, 17 Box jumps, 17 Burpess
One partner starts and the second partner has until they complete the exercise to drink 2oz alcohol. Second partner then completes that exercise while first partner drinks. Then move onto next exercise
IT WAS FUN>>>except for those who didn't wear green (DEVIN & ALEX)