Not posting anything different food wise...good breakfast/lunch/snacks BUT bad nights with zone bars, the new thing ice cream sandwiches, yogurts etc. Need to get back to more discipline at nights starting Tuesday, May 31.
Also, did a lot of work around the house with tree cutting and trimming.
Return to CF on Tuesday with renewed vigor about nutrition and looking forward to new 30 day challenge (likely paleo diet?)
Tuesday, May 31, 2011
Day 58, Food, Nutrition and WOD
Food/Nutrition:
B: Bacon, egg white and cheese
L: salad with chicken and 2 oz cheese with ranch dressing
MF: 3 oz nuts
D: Steak Stomboli with cheese (Good but bad)
LN: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
Max number of Body weight back squats in 5 min
1 min rest then (20" box squat @ 160 LBs for 63 reps)Max number of 1/2 body weight push press in 3 min (27 reps @ 95 LBS)CASH OUT: 500m Row Result = 1:46
B: Bacon, egg white and cheese
L: salad with chicken and 2 oz cheese with ranch dressing
MF: 3 oz nuts
D: Steak Stomboli with cheese (Good but bad)
LN: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
Max number of Body weight back squats in 5 min
1 min rest then (20" box squat @ 160 LBs for 63 reps)Max number of 1/2 body weight push press in 3 min (27 reps @ 95 LBS)CASH OUT: 500m Row Result = 1:46
Day 57, Friday May 27 Food, Nutrition (no workout Dee's surgery)
B: bacon, egg whites, cheese
MM: banana
Lunch: kind bar
MAF: zone bar and banana
D: chicken and mini peppers
LN: (bad night) 1 ice cream sandwich, 1 zone bar 3 oz nuts, 1 yogurt
NO workout due to Dee's surgery
MM: banana
Lunch: kind bar
MAF: zone bar and banana
D: chicken and mini peppers
LN: (bad night) 1 ice cream sandwich, 1 zone bar 3 oz nuts, 1 yogurt
NO workout due to Dee's surgery
Day 56, Thursday May 26 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 |
| 1:30 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 4 OZ |
| 1:45 PM | Broccoli 5.5 OZ |
| 1:45 PM | Lite Mayo 1 tbsp |
| 3:45 PM | Blueberries 2 OZ |
| 3:45 PM | Light & Fit Yogurt |
| 7:00 PM | Chicken breast 6.25 OZ |
| 7:00 PM | Mini Peppers 5 OZ |
| 7:00 PM | Onion 5 OZ |
| 8:30 PM | Pistachios mix w/some Almonds & Cashew 3 OZ |
| 9:30 PM | Dark Choc Almond Zone bar |
| 10:00 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 4 OZ |
| Day 56 | Protein gr | Fat gr | Carb gr | Calories | Sugar gr | Choles mg | Sodium mg |
| Total ACT | 163 | 79 | 113 | 1723 | 47 | 196 | 3332 |
| DV 1700 C | 50 | 55 | 255 | 1700 | 100 | 255 | 2040 |
STRENGTH: Make Up Day! Box back Squat 195 #'s 5 reps
WOD: 12 Min AMRAP: Result = 4 rds, 10/8/0-10 Kettlebell Swings 35#-20 Box Jumps (modified to 20" step up/down)-30 Double Unders (modified to 2 rds calf raises and 2 rds 45 Singles)
CASH OUT: 2 Min Hollow Rock (took 2 min 20 secs)
Day 55, Wednesday May 25, Food, Nutrition and WOD
Food/Nutrition: (decent food day but still too much late at night and more junk)
B:2/3 cup egg whites, 3 oz scrapple
MM: 6 oz Blueberries
L: 1.8 OZ ham, 1 oz nuts
MAF: 1 zone bar
D: 6 OZ chicken, 3 TBSP Lite Ranch Dressing, 4 cups salad, 2 oz cheese
LN: 1 zone bar, 2 oz nuts 1 yogurt
Bad stuff: 1 ice cream sandwich 160 cal
WOD:
STRENGTH: Pull Day Wendler - Result = Power Cleans at 65# for 20 reps (4 sets of 5) to work completely on right form) Shawn commented form looked good, next pull day move to 75 lbs.WOD: 10 to 1 for Time:
-Wall Walks
-Man Makers (25#)-Walking Lunges (NO WGT to help knees)CASH OUT: 1 Mile Run (first time running in long time) completed 1 mile in 12:45
B:2/3 cup egg whites, 3 oz scrapple
MM: 6 oz Blueberries
L: 1.8 OZ ham, 1 oz nuts
MAF: 1 zone bar
D: 6 OZ chicken, 3 TBSP Lite Ranch Dressing, 4 cups salad, 2 oz cheese
LN: 1 zone bar, 2 oz nuts 1 yogurt
Bad stuff: 1 ice cream sandwich 160 cal
WOD:
STRENGTH: Pull Day Wendler - Result = Power Cleans at 65# for 20 reps (4 sets of 5) to work completely on right form) Shawn commented form looked good, next pull day move to 75 lbs.WOD: 10 to 1 for Time:
-Wall Walks
-Man Makers (25#)-Walking Lunges (NO WGT to help knees)CASH OUT: 1 Mile Run (first time running in long time) completed 1 mile in 12:45
Day 54, Tuesday May 24 Food, Nutrition and WOD
Back to CF a day early from Myrtle beach (just getting around to post last weeks worth of daily Blogs)
Breakfast: Bacon, egg whites, cheese
MID Morn: banana
Lunch: 3 oz turkey, .8 oz cheese, 6 oz tomato
MID After: 2 OZ nuts
Pre Wod: Zone Bar
Dinner: 8 OZ YF Tuna, 3 serv zuchini
Late Night: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
STRENGTH: Press Day Wendler - Strict press result = 80 @ 7 reps (started new 1 rep max at 100 lbs since form was terrible)
WOD: 7 mins on the Minute: Result = 37 Reps @ 75#-3 Power Cleans (75#)-2 Front Squats
-1 Thruster
Then for the remaining amount of time in each minute complete an AMRAP of Burpees.
*Score = Total Number of Burpees completed before the end of 7 Minutes (Start of 8 Min)*
CASH OUT: Tabata Sit Ups Result = 12 situps
A decent day to get back into CF
Breakfast: Bacon, egg whites, cheese
MID Morn: banana
Lunch: 3 oz turkey, .8 oz cheese, 6 oz tomato
MID After: 2 OZ nuts
Pre Wod: Zone Bar
Dinner: 8 OZ YF Tuna, 3 serv zuchini
Late Night: 1 ice cream sandwich, 1 yogurt, 1 zone bar
WOD:
STRENGTH: Press Day Wendler - Strict press result = 80 @ 7 reps (started new 1 rep max at 100 lbs since form was terrible)
WOD: 7 mins on the Minute: Result = 37 Reps @ 75#-3 Power Cleans (75#)-2 Front Squats
-1 Thruster
Then for the remaining amount of time in each minute complete an AMRAP of Burpees.
*Score = Total Number of Burpees completed before the end of 7 Minutes (Start of 8 Min)*
CASH OUT: Tabata Sit Ups Result = 12 situps
A decent day to get back into CF
Wednesday, May 18, 2011
Day 48 - 54 Golf In Myrtle Beach
I will NOT be blogging as I might be arrested for what I write and drink. Back to CrossFit on 5/25
Day 47, Tuesday May 17 Food, Nutrition and rest day
Breakfast: Bacon, Egg White and .8 oz LF cheese
Mid-Morn: 1 banana
Lunch: 4 Oz ham and 1 oz LF cheese
Mid-after: 3 oz mixed nuts
Dinner: Large salad with 5 oz buffalo chicken
Snack: 2 oz nuts, 1 zone bar, 1 yogurt
No exercise as I am resting hip for week of golf in Myrtle Beach
Mid-Morn: 1 banana
Lunch: 4 Oz ham and 1 oz LF cheese
Mid-after: 3 oz mixed nuts
Dinner: Large salad with 5 oz buffalo chicken
Snack: 2 oz nuts, 1 zone bar, 1 yogurt
No exercise as I am resting hip for week of golf in Myrtle Beach
Day 46, Monday May 16 Food, Nutrtion and WOD
Breakfast: Bacon, Egg Whites, .7 Cheese
Mid Morning snack: 1 Banana
Lunch: 3 oz Turkey breast, 1 oz cheese, 2 oz mixed nuts
Mid Afternoon: 1 yogurt
Pre Wod: 1 zone bar
Dinner: 7 oz Chicken breast, 4 oz onion, 3 oz mini peppers
Late night: 2 Oz mixed nuts, 1 creme donut
Wod
STRENGTH: Squat Day Wendler - Wendler Week 2 Back Box Squat - 9 reps at 185 Lbs
Mid Morning snack: 1 Banana
Lunch: 3 oz Turkey breast, 1 oz cheese, 2 oz mixed nuts
Mid Afternoon: 1 yogurt
Pre Wod: 1 zone bar
Dinner: 7 oz Chicken breast, 4 oz onion, 3 oz mini peppers
Late night: 2 Oz mixed nuts, 1 creme donut
Wod
STRENGTH: Squat Day Wendler - Wendler Week 2 Back Box Squat - 9 reps at 185 Lbs
WOD: For Time: Result = 11:49 Modified as shown below-5 HSPU (w 25# plate), 10 Front Squats (95#), 15 Toes to Bar (Modified to above parallel)-20 Double Unders (modified to calf raises), 25 KB Swings (35#), 30 Wallballs (14#), 25 KB Swings (53/35), 20 Double Unders, 15 Toes to Bar, 10 Front Squats (135/95), 5 HSPU
Knees flared BUT Hip really bothering me...(maybe too much golf last week)
Day 45 Sunday May 15 Food, Nutrition and exercise
Food, Nutrtion:
Breakfast: 3 stripes bacon, 1/2 cup egg whites, .9 oz cheese
Mid-morning: 1 soft pretzel, 1/2 box reese's pieces
Lunch: 3.4 oz scrapple and 2/3 cup Egg whites
Mid afternoon: 2 oz mixed nuts
Dinner: 7 oz filet mignon, 3 serv of roasted zuchini, 5 oz sauteed onions
snack: 2 ox Blueberries, 1 yogurt, 1 creme donut
Exercise: 3 mile walk for Spinal Muscular Atropy (Jake, Paula's 8 yr old son)...a good day for Jake! who has moved more to a wheel chair now
Breakfast: 3 stripes bacon, 1/2 cup egg whites, .9 oz cheese
Mid-morning: 1 soft pretzel, 1/2 box reese's pieces
Lunch: 3.4 oz scrapple and 2/3 cup Egg whites
Mid afternoon: 2 oz mixed nuts
Dinner: 7 oz filet mignon, 3 serv of roasted zuchini, 5 oz sauteed onions
snack: 2 ox Blueberries, 1 yogurt, 1 creme donut
Exercise: 3 mile walk for Spinal Muscular Atropy (Jake, Paula's 8 yr old son)...a good day for Jake! who has moved more to a wheel chair now
Tuesday, May 17, 2011
Day 44, Saturday May 14 Food, Nutrtion and exercise
Food/Nutrition:
Breakfast: Zone bar
Mid Morning: Kind Bar
Lunch: chicken, provolone cheese, mushrooms on toasted bun, some potato chips, 2 12 oz Stella Artois Beer
Snack: 2 oz nuts
Dinner: spinach salad, veal chop, sauteed veggies, 2 vodka tonics, 1 glass red wine, 1 profita roll
Late night snack: 1 zone bar, 1 yogurt
Played golf and did lots of walking and looking for my golf ball in rough...
Breakfast: Zone bar
Mid Morning: Kind Bar
Lunch: chicken, provolone cheese, mushrooms on toasted bun, some potato chips, 2 12 oz Stella Artois Beer
Snack: 2 oz nuts
Dinner: spinach salad, veal chop, sauteed veggies, 2 vodka tonics, 1 glass red wine, 1 profita roll
Late night snack: 1 zone bar, 1 yogurt
Played golf and did lots of walking and looking for my golf ball in rough...
Day 43 Friday May 13 Food, Nutrition and exercise
Food/Nutrition:
Breakfast: kind bar, Banana
Mid morning: Zone Bar
Lunch: 1 burger plain (no bread, 1 piece chicken, lettuce and tomato (no dressing)
Mid afternoon snack; 2 oz mixed nuts
Dinner: 4 Miller lites, 2 Wild turkeys, 1/2 large thin crust tomato pie (at Tony's)
NOT a very good nutrtion day as CARBS ruled my intake
Exercise: Golf in NJ at scramble tourney (good amount of walking)
Breakfast: kind bar, Banana
Mid morning: Zone Bar
Lunch: 1 burger plain (no bread, 1 piece chicken, lettuce and tomato (no dressing)
Mid afternoon snack; 2 oz mixed nuts
Dinner: 4 Miller lites, 2 Wild turkeys, 1/2 large thin crust tomato pie (at Tony's)
NOT a very good nutrtion day as CARBS ruled my intake
Exercise: Golf in NJ at scramble tourney (good amount of walking)
Day 42, Thursday May 12 Food, Nutrition and WOD
Food/Nutrition:
Breakfast-Bacon/Egg Whites, .9 oz LF Cheese
Mid Morning Snack: 1 zone bar
Lunch: 3 oz LF Ham, .8 oz LF cheese
Pre Wod afternoon snack; 2 oz Mixed nuts-pistachhio
Dinner: 4 oz onions, 1 serv zucchini, 3 oz mini roasted peppers, 6.75 oz chicken
Late night: 1 yogurt, 2 oz nuts, 1 zone bar
WOD:
Breakfast-Bacon/Egg Whites, .9 oz LF Cheese
Mid Morning Snack: 1 zone bar
Lunch: 3 oz LF Ham, .8 oz LF cheese
Pre Wod afternoon snack; 2 oz Mixed nuts-pistachhio
Dinner: 4 oz onions, 1 serv zucchini, 3 oz mini roasted peppers, 6.75 oz chicken
Late night: 1 yogurt, 2 oz nuts, 1 zone bar
WOD:
STRENGTH: Make Up Day! Pull day - worked on SDHP and again struggled with form. Tried many times and finally agreed with Shawn that best approach is get hips open, then shrug, then pull @ 65, 75 and 85 lbs...That's all I work on to get it right. Once I do, I can move on to other pulls, cleans etc.
WOD: For Time, Partner WOD: Partnered with Glenn and completed WOD in 19:08, MODIFIED RUN
3 Rounds of:
-10 Partner Wallballs (10#)
-20 Push Ups
-30 Sit Ups
Then 1 Mile Run (I subbed 600 M Row, and 1000 M run)
3 Rounds of:
-10 Partner Wallballs (10#)
-20 Push Ups
-30 Sit Ups
Saturday, May 14, 2011
Day 41 Wednesday May 11 Food, Nutrition and WOD
Started day at 194.4 lbs (still down almost 32 Lbs from January 2, 2011) even after binging last night
Food/Nutrition:
Breakfast:Bacon/Egg Whites/Cheese
mid-morning snack: Banana
Lunchtime: Kind Bar & Apple
mid-afternoon snack: Zone Bar
Dinner Buffet at golf outing 6-9 PM: 4 Miller lites, 6 OZ pork ribs, 6 OZ filet Mignon, 4 OZ schrimp, 4 oz string beans, 4 oz carrots
Late night snack: 2 oz nuts, zone bar
Overall: lots to eat later in day (classic Mike problem)
Activity: played golf
Food/Nutrition:
Breakfast:Bacon/Egg Whites/Cheese
mid-morning snack: Banana
Lunchtime: Kind Bar & Apple
mid-afternoon snack: Zone Bar
Dinner Buffet at golf outing 6-9 PM: 4 Miller lites, 6 OZ pork ribs, 6 OZ filet Mignon, 4 OZ schrimp, 4 oz string beans, 4 oz carrots
Late night snack: 2 oz nuts, zone bar
Overall: lots to eat later in day (classic Mike problem)
Activity: played golf
Wednesday, May 11, 2011
Day 40 Tuesday May 10 Food, Nutrition and WOD
Today was also a GOLF day (played better, certainly stronger off tee) and cut down several trees (so lots of activity)
Breakfast: kind bar, coffee around 7 AM
Mid morn: zone bar on golf course
Lunch: 1 hot dog, 2 oz nuts
Mid afternoon snack 2.5 oz turkey, 3 oz brocolli
Pre wod snack 1 zone bar
Dinner 8 oz seared scallops, 2.25 oz onion, 3.5 oz peppers, 2 serv roasted zucchini,
Then too much to eat late at night, 2 oz nuts, 1 zone bar, 1 piece of chocolate cake
About 2500 calories but continue to have lots of protein and reasonable mix of protein/fats/carbs excluding choco cake. Also, lots of exercise and activity but too much eating late at night
STRENGTH: Press Wendler Result = Bench press Cycle 2 added 5 lbs to PR and completed 7 reps at 115 LBsWOD: 21-15-9 Rep Rounds For Time: Result = 6:10 modified as below-Deadlifts 135#, Handstand Push Ups with 45 LB plateCash Out: Tabata Sit Ups result = 10 situps min (started at 12)
Breakfast: kind bar, coffee around 7 AM
Mid morn: zone bar on golf course
Lunch: 1 hot dog, 2 oz nuts
Mid afternoon snack 2.5 oz turkey, 3 oz brocolli
Pre wod snack 1 zone bar
Dinner 8 oz seared scallops, 2.25 oz onion, 3.5 oz peppers, 2 serv roasted zucchini,
Then too much to eat late at night, 2 oz nuts, 1 zone bar, 1 piece of chocolate cake
About 2500 calories but continue to have lots of protein and reasonable mix of protein/fats/carbs excluding choco cake. Also, lots of exercise and activity but too much eating late at night
STRENGTH: Press Wendler Result = Bench press Cycle 2 added 5 lbs to PR and completed 7 reps at 115 LBsWOD: 21-15-9 Rep Rounds For Time: Result = 6:10 modified as below-Deadlifts 135#, Handstand Push Ups with 45 LB plateCash Out: Tabata Sit Ups result = 10 situps min (started at 12)
Day 39, Monday May 9 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 |
| 1:30 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 4 OZ |
| 1:45 PM | Broccoli 5.5 OZ |
| 1:45 PM | Lite Mayo 1 tbsp |
| 3:45 PM | Blueberries 2 OZ |
| 3:45 PM | Light & Fit Yogurt |
| 7:00 PM | Chicken breast 6.25 OZ |
| 7:00 PM | Mini Peppers 5 OZ |
| 7:00 PM | Onion 5 OZ |
| 8:30 PM | Pistachios mix w/some Almonds & Cashew 3 OZ |
| 9:30 PM | Dark Choc Almond Zone bar |
| 10:00 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 4 OZ |
| Day 39 | Protein gr | Fat gr | Carb gr | Calories | Sugar gr | Choles mg | Sodium mg |
| Total ACT | 163 | 79 | 113 | 1723 | 47 | 196 | 3332 |
| DV 1700 C | 50 | 55 | 255 | 1700 | 100 | 255 | 2040 |
STRENGTH: Squat Wendler Result = Back Box Squat (Cycle 2) with 10 lbs added to PR...did 7 reps on 16" box/25 # plate for squat at 175 lbs
WOD: 20 Min AMRAP: Result = 79 Pull Ups with Blue band-400m Run (modified to 200m jog)-Max Pull Ups (Unbroken)
Monday, May 9, 2011
Day 38, Sunday May 8 Food, Nutrition and WOD
Short version Food/Nutrition:
Breakfast, Coffee and Kind Bar
Mid morn snack- 1 banana
Lunch- 2 oz nuts, 1 small soft pretzel
Apps for dinner- mexican dip, pizza wheels, 3 sweet tea vodka's
Dinner- 7 oz fillet mignon, sauteed mushrooms, onions, brocolli salad
dessert- chocolate cake, monkey bread, small soft pretzel
A forgetful day on food/nutrtion, but a good day with grandkids
played golf as exercise
Breakfast, Coffee and Kind Bar
Mid morn snack- 1 banana
Lunch- 2 oz nuts, 1 small soft pretzel
Apps for dinner- mexican dip, pizza wheels, 3 sweet tea vodka's
Dinner- 7 oz fillet mignon, sauteed mushrooms, onions, brocolli salad
dessert- chocolate cake, monkey bread, small soft pretzel
A forgetful day on food/nutrtion, but a good day with grandkids
played golf as exercise
Day 37, Saturday May 7 Food, Nutrition and WOD
Short version of Food/Nutrition:
Pre WOD- 4 OZ Blueberries, 1 light and fit yogurt
Post 9 AM WOD- 1 kind bar
Late lunch- 3 OZ scrapple, 2 serv egg whites
Late afternoon snack- 1 zone bar, 1 OZ nuts
Dinner/Later evening- 1 wild turkey, 1 vodka/tonic, 3 corona's, 1 chicken cheese steak with a few fries and 2 onion rings, follwed by BD cake and zone bar
SATURDAY's WOD:
Strength - Wendler Week 4 Bench Press 80 # @ 5 reps
WOD 5 rounds for time: result = 20:43 but decided to cash out w/ 1000 m row to get same distance as others and completed round in 25:40
25 Double unders (modified o calf raises), 15 burpees, 400 M run (modified to 200 M jog)
Pre WOD- 4 OZ Blueberries, 1 light and fit yogurt
Post 9 AM WOD- 1 kind bar
Late lunch- 3 OZ scrapple, 2 serv egg whites
Late afternoon snack- 1 zone bar, 1 OZ nuts
Dinner/Later evening- 1 wild turkey, 1 vodka/tonic, 3 corona's, 1 chicken cheese steak with a few fries and 2 onion rings, follwed by BD cake and zone bar
SATURDAY's WOD:
Strength - Wendler Week 4 Bench Press 80 # @ 5 reps
WOD 5 rounds for time: result = 20:43 but decided to cash out w/ 1000 m row to get same distance as others and completed round in 25:40
25 Double unders (modified o calf raises), 15 burpees, 400 M run (modified to 200 M jog)
Day 36, Friday May 6 Food, Nutrition and WOD
| 8:30 AM | 1/2 cup egg whites (2 serv) |
| 8:30 AM | LOL NS cheese = (serv size 1oz) Act = .65 OZ |
| 8:30 AM | OM CC Bacon 1 serv 3 strips |
| 11:00 AM | Pistachios mix w/some Almonds & Cashew 1 OZ |
| during day | Coffee 44 OZ |
| during day | splenda packs 5 total |
| during day | Whole Milk 2 OZ |
| 1:30 PM | LOL NS cheese = (serv size 1oz) Act = .65 OZ |
| 1:30 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 3 OZ |
| 1:30 PM | Mini Peppers 3.5 OZ |
| 3:30 PM | Light & Fit Yogurt |
| 7:30 PM | Cauliflower 6 OZ |
| 7:30 PM | Roasted Pork Ribs ~8 OZ |
| 7:30 PM | Spinach 1 serv w/ onion EVOO and Balsamic V |
| 7:30 PM | Light & Fit Yogurt |
| 9:00 PM | Dark Choc Almond Zone bar |
| 10:30 PM | Pistachios mix w/some Almonds & Cashew 3 OZ |
| Day 36 | Protein gr | Fat gr | Carb gr | Calories | Sugar gr | Choles mg | Sodium mg |
| Total ACT | 147 | 130 | 105 | 2146 | 50 | 177 | 2514 |
| DV 1700 C | 50 | 55 | 255 | 1700 | 100 | 255 | 2040 |
A good food day and RIBs were great!
STRENGTH: Bench Press Wendler Week 3 Wendler with 125#'s @ 6 REPS
WOD: For Time: Result = 6:21 Form was a big issue at end (since I decided NOT to rest on ground and go for all 30 (modified to) hang snatches. trying to explode from hips, raise elbows above bar and power up really broke down.....i.e. always bending arms first-400m Run (modified to 200 m run), 30 Hang Snatches (65#)*Touch and Go!!!
(If the bar rests on the ground you must run 100m, Buy Back)
Friday, May 6, 2011
Day 35, Thursday May 5 Food, Nutrition and WOD
| 8:45 AM | Lean Scrapple 3.1 OZ |
| 8:45 AM | 1/2 cup egg whites 2 serv |
| during day | Coffee 44 OZ |
| during day | splenda packs 5 total |
| during day | Whole Milk 2 OZ |
| 12:45 PM | Mini Peppers 6 OZ |
| 12:45 PM | Baked Salmon 3.5 OZ |
| 3:30 PM | Blueberries 5 OZ |
| 4:30 PM | Pistachios mix w/some Almonds & Cashew 2 OZ |
| 7:15 PM | Mini Peppers 6 OZ |
| 7:15 PM | Onion 4 OZ |
| 7:15 PM | Chicken breast 6.15 OZ |
| 8:00 PM | Pistachios mix w/some Almonds & Cashew 3 OZ |
| 9:00 PM | Dark Choc Almond Zone bar |
| 10:15 PM | Light & Fit Yogurt |
| Day 35 | Protein gr | Fat gr | Carb gr | Calories | Sugar gr | Choles mg | Sodium mg |
| Total ACT | 134 | 95 | 139 | 1885 | 56 | 229 | 1769 |
| DV 1700 C | 50 | 55 | 255 | 1700 | 100 | 255 | 2040 |
Walked about 2 miles today....otherwise a day of rest from CrossFit
Thursday, May 5, 2011
Day 34, Wednesday May 4 Food, Nutrition and WOD's
| 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 | 97% Fat Free Ham = (serv size 2 oz) |
| 8:30 AM | Mini Peppers 2 OZ |
| 11:00 AM | Pistachios mix w/some Almonds & Cashew 2 OZ |
| during day | Whole Milk 2 OZ |
| during day | Coffee 24 OZ |
| during day | splenda packs 3 total |
| 1:30 PM | Tomato 4 OZ |
| 1:30 PM | Lite Mayo 1 tbsp |
| 1:30 PM | LOL NS cheese = (serv size 1oz) Act = .9 OZ |
| 1:30 PM | 98% Fat Free Turkey Breast (serv size 2 oz) act= 4 OZ |
| 4:45 PM | Dark Choc Almond Zone bar |
| 8:15 PM | Mini Peppers 7 OZ |
| 8:15 PM | Onion 4 OZ |
| 8:15 PM | Chicken breast 6.65 OZ |
| 9:30 PM | Dark Choc Almond Zone bar |
| 10:00 PM | Almond Butter 2 TBSP |
| 10:00 PM | M&M's 1 - 1.7 OZ bag |
| 10:30 PM | Pistachios mix w/some Almonds & Cashew 3 OZ |
| Day 34 | Protein gr | Fat gr | Carb gr | Calories | Sugar gr | Choles mg | Sodium mg |
| Total ACT | 167 | 125 | 160 | 2354 | 79 | 220 | 3407 |
| DV 1700 C | 50 | 55 | 255 | 1700 | 100 | 255 | 2040 |
A terrible Food day with significant binging late night. Not sure how to stop this train wreck except just say NO. No discipline!!!
STRENGTH: Deadlift Wendler Wendler week 4 reps @ 100, 125, 150 # 5 reps each wgt
WOD: 5 Rounds For Time: (15 Min Cap) Finished 4 rounds and 7/9/6 into rd 5 (complete the remaining 9 HSPUs after 15 min cap-7 Burpees Box Jump Over (modified to step over a 16" box), 9 Knees to Elbows (modified to knees above parallel but not to elbows), 15 Handstand Push Ups (modified with 45# plate)
CASH OUT: Double Unders or 800m Run (Weather Permitting) Did 1000 m ROW instead
Foundation classes focused on Deadlift, SDHP, and Med Ball cleans....need work on same issues (i.e. Open hips, don't start pull to early resulting in bending arms before exploding with hips). These issues are present in all movements to bring wgt up whether cleans, snatches etc. Also, need to begin to focus more on core and always keeping it TIGHT. These classes are very helpful and I just need to commit to working on them
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