Day 18, Monday April 18 Food, Nutrition and WOD (I am BACK To CF)

8:45 AM	Lean Scrapple 3.0 OZ
8:45 AM	2/3 cup egg whites (2.5 serv)
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
11:00 AM	97% Fat Free Ham = (serv size 2 oz)  act = 2.0 OZ
11:00 AM	LOL NS cheese = (serv size 1oz)  Act = .6 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	Pistachios mix w/some Almonds & Cashew 1 OZ
7:15 PM	Mini Peppers 5 OZ
7:15 PM	Onion 2 OZ
7:15 PM	Chicken breast  5.4 OZ
7:15 PM	Roasted Brussels Sprouts 3.2 OZ
7:15 PM	Zucchini 1 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 18	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	146	68	103	1597	38	217	3328
DV 1700 C	50	55	255	1700	100	255	2040

A great day

STRENGTH: Back Squat Wendler Week 2  (Did Week 1 at old PR - 8 reps at 165 Box Back Squat)
WOD: Three rounds for time of:  (CAPED AT 30 MINS - Result = 2 rounds complete, then go to 15 Sit-ups, kept going after 30 mins and go to 25 squats and stopped)
-100m Run  (modified all runs to 100 m rows), 50 Push-ups, 100m Run, 50 Sit-ups, 100m Run, 50 Squats (modified to 16" box with 25# plate squats), 100m Run, 50 Good Mornings

Overall, very spent at end but it felt GREAT to be back.  Knees needed icing thru the evening and a little tight and aching but going back on Tuesday for more!