Day 73, Wednesday March 16 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
11:15 AM	Banana (half)
11:15 AM	Blueberries 3 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= 3.8 OZ
1:15 PM	Sauteed Spinach 2 cups
3:30 PM	Kind Bar - Almond Walnut Macadamia
7:15 PM	Grilled Chicken 7.65 OZ
7:15 PM	Roasted Brussels Sprouts 9.85 OZ
7:15 PM	35 grams sliced almonds
9:00 PM	Light & Fit Yogurt
9:30 PM	Dark Choc Almond Zone bar

Day 73	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	144	58	115	1528	57	213	2538
DV 1700 C	50	55	255	1700	100	255	2040

WOD: Result = 4 rounds completed then 30/7Complete as many rounds and reps as possible in 10 minutes of:
-30 Double-Unders (modified to 30 calf raises), 15 Power Snatches (65# masters requirement)
STRENGTH: Deadlift Wendler.   Completed Wendler week 4, 5 reps @ 100, 125, 150 each

Tried single unders before getting t box and once in warmup and decided not to try in WOD.  Felt impact in knees after workout

Day 72, Tuesday March 15 Food, Nutrition and WOD

8:30 AM	Kind Bar - Almond Walnut Macadamia
during day	Coffee 44 OZ
during day	splenda packs 5 total
during day	Whole Milk 2 OZ
12:45 PM	Chicken breast  4 OZ
12:45 PM	3 OZ fresh Mozzarella cheese
12:45 PM	Roasted Peppers/tomato
12:45 PM	Balsalmic Ving 2 OZ
3:45 PM	Banana 7"
7:00 PM	Lean Scrapple 4.4 OZ
7:00 PM	2/3 cup egg whites (2.5 serv)
7:30 PM	Pistachios mix w/some Almonds & Cashew 2OZ
9:30 PM	Light & Fit Yogurt
10:00 PM	Dark Choc Almond Zone bar

Day 72	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	114	100	115	1775	54	192	2859
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Strict Press Wendler Week 4 Results = 55, 65 and 75 @ 5 reps each
WOD: 12 AMRAP Of:   RESULT = completed 4 Rds, then 12/8/0
-12 Burpees (modified to 16 " box), 12 Sumo Deadlift High Pulls (75#), 12 V-Ups

Day 71, Monday March 14 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	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 PM	Banana 7"
1:15 PM	Pistachios mix w/some Almonds & Cashew 1OZ
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .55 OZ
1:15 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 3.7 OZ
1:15 PM	Sauteed Spinach 2 cups
3:30 PM	Kind Bar - Almond Walnut Macadamia
7:15 PM	Grilled Chicken 6.2 OZ
7:15 PM	Roasted Brussels Sprouts 7 OZ
7:15 PM	Onion 2 OZ
9:00 PM	Light & Fit Yogurt
9:30 PM	Dark Choc Almond Zone bar

Day 71	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	133	52	111	1415	57	183	2294
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Back Squat Wendler Result = Week 4 lighter weight 5 reps of 80, 100, 120

WOD: Seven Rounds For Time Of: Result = 14:14

-10 WallBalls 14 # ball, 10 Pull-Ups (Blue band)

 

Arms/shoulders felt like Jello afterwards

Day 70, Sunday March13 Food, Nutrition and Workout

8:30 AM	Kind Bar - Almond Walnut Macadamia
11:30 AM	Lean Scrapple 3.15 OZ
11:30 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
1:00 PM	Dark Choc Almond Zone bar
3:00 PM	Pistachios mix w/some Almonds & Cashew 1OZ
6:45 PM	Grilled Chicken 7.6 OZ
6:45 PM	Mini Peppers 6.3 OZ
6:45 PM	Onion 3 OZ
9:30 PM	Light & Fit Yogurt
10:00 PM	Dark Choc Almond Zone bar

Day 70	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	122	53	111	1382	53	201	1520
DV 1700 C	50	55	255	1700	100	255	2040

Workout:
1 - Stair climbing with TEAM STAB members 15 reps @ 32 steps for warmup at Del Val college.  Also light jog for 1/2 mile to test knee reaction....OK for now

Day 69, Saturday March 12 Food, Nutrition and WOD

8:15 AM	2/3 cup egg whites (2.5 serv)
8:15 AM	LOL NS cheese = (serv size 1oz)  Act = .55 OZ
8:30 AM	Blueberries 2 OZ
11:15 AM	Light & Fit Yogurt
11:15 AM	Blueberries 2 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 = .6 OZ
1:15 PM	Chicken breast  2.85 OZ
1:15 PM	Sauteed Spinach 2 cups
3:30 PM	97% Fat Free Ham = (serv size 2 oz)
3:30 PM	Pistachios mix w/some Almonds & Cashew 1 OZ
8:00 PM	Seared Rare Yellowfin Tuna 7 OZ
8:00 PM	Sauteed Spinach 2 cups
8:00 PM	Green Beans 4.4 OZ
8:00 PM	Merlot 3 X 4 OZ Glasses
9:30 PM	Wild turkeys on rocks 1.5 shots
9:45 PM	Cheese Cake 1 (small slice)
9:45 PM	Chocolate chip cookie
11:30 PM	Dark Choc Almond Zone bar

Day 69	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	147	54	121	1884	62	277	2112
DV 1700 C	50	55	255	1700	100	255	2040

Wod " Buddy Love"  Team = Byron, Skylar, Mike C  Result = 15:20 total for all three paticipants to finish (shared reps) as follows which carrying, holding 50LBS (we decided on 2-26 LB kettlebells).  Total reps to complete 2 X 3 = 6 200m runs, 20 X 3 = 60 ring dips, 40 X 3 = 120 wall balls, 4 X 3 = 12 squat snatches @ 65 LBs, 30 X 3 = 90 pullups,  60 X 3 = 180 double unders (120 of these modified to 360 single unders).  I used Blue band as modification for Pull ups and ring dips and a 14 LB wall ball.

Day 68, Friday March 11 Food, Nutrition and WOD

8:30 AM	1/2 cup egg whites (2 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .5 OZ
8:30 AM	97% Fat Free Ham = (serv size 2 oz)
8:30 AM	Mini Peppers 1.25 OZ
during day	Whole Milk 2 OZ
during day	Coffee 44 OZ
during day	splenda packs 5 total
11:00 AM	Dark Choc Almond Zone bar
1:15 PM	Tomato 4.5 OZ
1:15 PM	LOL NS cheese = (serv size 1oz)  Act = .7
1:15 PM	98% Fat Free Turkey Breast (serv size 2 oz) act= 3.6 OZ
1:15 PM	Lite Mayo 1 tbsp
3:30 PM	Light & Fit Yogurt
3:30 PM	Blueberries 2 OZ
7:30 PM	Portabello Chicken with Steamed vegs
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Light & Fit Yogurt
10:30 PM	Pistachios mix w/some Almonds & Cashew 1 OZ

Day 68	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	149	57	119	1554	67	192	3443
DV 1700 C	50	55	255	1700	100	255	2040

A decent food day although AGAIN too much late in day.

WOD:
Test 5: Run 800 meters, Thrusters (75#) lbs x 21 reps, “L” Pull-ups 21 reps (modified to RED BAND regular pull ups)  Result = 9:23 - running felt good for first time in about 3 months slow perhaps but consistent pace for entire 800 m