Day 27, Wednesday April 27 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
10:30 AM	Pistachios mix w/some Almonds & Cashew 1 OZ
11:30 AM	Banana 7"
1:45 PM	Tuna - White Albacore - 6 OZ
1:45 PM	Onion 1.85 OZ
1:45 PM	Spinach 2 cups
1:45 PM	Lite Mayo 2 tbsp
3:45 PM	Blueberries 2 OZ
3:45 PM	Light & Fit Yogurt
7:00 PM	Roasted Mini Peppers 4.5 OZ
7:00 PM	Flounder 6.15 OZ
7:00 PM	Zucchini 1.5 serv
8:30 PM	Pistachios mix w/some Almonds & Cashew 2 OZ
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Light & Fit Yogurt

Day 27	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	146	68	134	1702	64	217	2478
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Deadlift Wendler Week 3  Result = 5 reps at 225 Lbs for week 2 (not week 3)
WOD: 5 Rounds For Time (20 Min Cap):  Result = 4 Rounds + 10/17/0 Rd 5,  went for completion of 5th round beyond 20 mins and did so in 21:34
-10 Deadlifts at 115#,  20 Handstand Push Ups (modified with 45 # plate),  50 Double Unders (modified to 30 calf raises)

Better food day and workout left knees stiff so ice on/off

Day 26, Tuesday April 26 Food, Nutrition and WOD

8:30 AM	Dark Choc Almond Zone bar
10:30 AM	Banana 7"
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
1:30 PM	Lean Scrapple 3.0 OZ
1:30 PM	1/2 cup egg whites (2 serv)
2:30 PM	Pistachios mix w/some Almonds & Cashew 2 OZ
4:00 PM	Light & Fit Yogurt
7:15 PM	Tomato 12 OZ
7:15 PM	Scallops 8 OZ
7:15 PM	Roasted Brussels Sprouts 3.2 OZ
8:00 PM	Pistachios mix w/some Almonds & Cashew 3 OZ
9:00 PM	Choc/Peanut Butter candy
9:00 PM	Cheez It 2 serv
10:00 PM	Dark Choc Almond Zone bar

Day 26	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	123	106	169	2074	63	126	2629
DV 1700 C	50	55	255	1700	100	255	2040

My food/nutrition is lousy, need to recommit to keeping on track particularly at night...today I had 60% of carbs and almost 50% of calories after 8 PM.  This is not good self control!!!

STRENGTH: Strict Press Wendler Week 3  Result = Wendler week 2 wgts of 95 #'s (1 rep max was done with bad form,,, to get correct form need to establish new 1 rep max
WOD: 15 Min AMRAP:   Result = 2 rds completed, plus 200 m run/20 PU/ 7 SU-200m Run/250m ROW (alternated run with row)  so 2 rds run/ 1 rd row
-20 Push Ups to Side Planks
-20 Straight Leg Sit Up to Leg Raise

CASH OUT: Goat work!!!  Shawn suggested doing OH squat @ 65 lbs,  form was lousy on 1st set of 10, Scrappy suggested reason for lifting heel was shoe, so I took sneakers off  (i.e. just socks) and did rounds 2 to 4 @ 10 reps each and improved from significantly

Day 25, Monday April 25 Food, Nutrtion and WOD

8:30 AM	1/2 cup egg whites (2 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .7 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
11:00 AM	Blueberries 5 OZ
1:30 PM	Chicken breast  3.15 OZ
1:30 PM	Mini Peppers 3.5 OZ
1:30 PM	Onion 2 OZ
1:30 PM	Roasted Brussels Sprouts 2 OZ
3:45 PM	Kind Bar - Almond Walnut Macadamia + Protein
7:00 PM	Chicken breast  5.5 OZ
7:00 PM	Mini Peppers 4 OZ
7:00 PM	Onion 3 OZ
7:00 PM	Roasted Brussels Sprouts 1.3 OZ
7:00 PM	Zucchini 1 serv
7:30 PM	Choc/Peanut Butter candy
8:30 PM	Pistachios mix w/some Almonds & Cashew 3 OZ
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Light & Fit Yogurt

Day 25	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	142	87	161	1930	81	211	1760
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Back Squat Wendler Week 3   Result = 7 Reps @ 175 # 20" Box Back Squat  Week 2 Wendler (improved on bouncing issue Wiggins corrected from prior week 1 Wendler)

WOD: CFG Open WOD 11.6  Result = 37 Reps,  RX on Thrusters @ masters wgt of 90 LBS, used Blue Band for CTB
7 min AMRAP Ladder of:
-3 Thrusters (100/65)
-3 Chest to Bar Pull-Ups
-6 Thrusters
-6 CTB Pull-Ups
-9 Thrusters
-9 CTB Pull-Ups
-12 Thrusters
-12 CTB Pull-Ups
-15 Thrusters
-15 CTB Pull-Ups
-Add 3 Thrusters
-Add 3 CTB Pull-Ups
Continue As High up the Ladder as you can in 7 mins.

Day 24, Sunday April 24 (day 3 of lost weekend)

WOW as if it couldn't get any worse....another badddd food and nutrition day.  Breakfast after Church wa seggs, bacon, pancakes (with sugar free syrup of course).   Mid day snack of 5 OZ blueberries.  Followed by excessive food consumption of Ham, sweet potato, brocolli salad w/mayo, string beans BUT then cheese cake, reese's peanut butter pie, chocolate candy and nuts.  I probably had 350 g carbs, 4000 calories and sad to think about how bad these 3 days were for my nutrition.  I did however, see all my family and grandkids which more than made MY DAY!   Monday starts a recommitment to CF, Food and Nutrition

Day 23, Saturday April 23 (day 2 of lost weekend)

Day 23 started out sleeping thru my commitment to attend CrossFit at 9 & 10 AM.   Then scrapple/eggs for breakfast w/ coffee, traditional Italian Easter Ham pie for lunch.   A good workout at LA fitness (Stetching, 15 mins Eliptical, 10 mins ROW, 15 mins strength upper body, cool down and stretching afterwards).  All this followed by Dinner and drinks at Maggiano's in King of Prussia....lots of food and a few desserts.   Good protein but again high carb and calorie day..... noticed blip on scale as well.

Day 22, Friday April 22 (the 1st day of the lost but terrific weekend

Day 22 was spent on a golf course and NOT a very good food and nutrition day.   Kind Bar and Banana in AM.   Drinks (4 BM's) thru out golf round, Tuna melt and chips with CM/diet coke beers for late afternoon meal,  More CM/diet at Borgata, followed by more ML's, Chicken Cheese steak and fries at WI for Flyers Game....ending with WT's nightcap at R's.   Lot's of walking today on uneven fairways.   Nutrition info not kept today BUT Carbs and Calories were very HIGH....maybe as much as 300 carbs and 4000 calories

Day 21, Thursday April 21 Food, Nutrition and exercise

8:30 AM	2/3 cup egg whites (2.5 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .65 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
1:30 PM	97% Fat Free Ham = (serv size 2 oz)  act = 1.35 OZ
1:30 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 2.1 OZ
1:30 PM	Baby Spinach 3 OZ
1:30 PM	Walnuts 2 OZ
1:30 PM	Lite Ranch Dressing
1:30 PM	LOL NS cheese = (serv size 1oz)  Act = .65 OZ
1:30 PM	Tomato 4.5 OZ
7:00 PM	Roasted Brussels Sprouts 2.5 OZ
7:00 PM	Zucchini 1 serv
7:00 PM	Chicken breast  5 OZ
7:00 PM	Mini Peppers 5 OZ
7:00 PM	Onion 2.5 OZ
8:30 PM	Pistachios mix w/some Almonds & Cashew 2 OZ
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Light & Fit Yogurt
10:00 PM	Blueberries 2 OZ

Day 13	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	129	78	107	1596	46	175	2726
DV 1700 C	50	55	255	1700	100	255	2040

Walked about 2 miles today after 3 straight days at 5starCF.   Stiff knees to start day, stretched thru out day.

Day 20, Wednesday April 20 Food, Nutrition and WOD

8:30 AM	Kind Bar - Almond Walnut Macadamia + Protein
10:00 AM	Banana 7"
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
12:45 PM	Mini Peppers 4.35 OZ
12:45 PM	Zucchini 1 serv
12:45 PM	Chicken breast  2.65 OZ
12:45 PM	Roasted Brussels Sprouts 3.55 OZ
2:45 PM	97% Fat Free Ham = (serv size 2 oz) actual=2.25 oz
2:45 PM	LOL NS cheese = (serv size 1oz)  Act = .95 OZ
4:00 PM	Dark Choc Almond Zone bar
7:00 PM	3/4 cup egg whites (2 serv)
7:00 PM	LOL NS cheese = (serv size 1oz)  Act = .85 OZ
7:00 PM	OM CC Bacon 1 2/3 serv = 5 strips
7:00 PM	Potato 2 OZ
9:00 PM	Dark Choc Almond Zone bar
9:15 PM	Pistachios mix w/some Almonds & Cashew 2 OZ
10:15 PM	Fresh Strawberries 4.2 OZ
10:15 PM	Light & Fit Yogurt

Day 20	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	131	75	160	1813	73	158	2936
DV 1700 C	50	55	255	1700	100	255	2040

Day 3 back at CF...feeling a little weak, stiff and sore for Mon/Tues workouts.  Stretched a lot before hand thinking I could get toes to bars today for 1st time...  Hmmm

STRENGTH: Deadlift Wendler Week 2 (result = did week 1 deadlift and completed 8 rounds on AMRAP wgt of 210 #'s)

Complete as many rounds and reps as possible in 20 minutes of:
Masters requirements
-5 Power cleans masters (130#)
-10 Toes to bar
-15 Wall balls 20# at 9'
WOD: "CFG Open WOD 11.5" Comments....this was NOT good as my form on Power cleans and (kipping) for toes to bars was exposed...very frustrating and disappointing but it shows I need to make a major change going forward to get to next level.   Result 4 rounds completed and 5/3/0 with modifications of 75# on power cleans, toes just above parallel, and 20# wallballs at 9' (the only thing Rx'd).   Will try again Saturday!