Day 33, Tuesday May 3 Food, Nutrtion and WOD's

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	97% Fat Free Ham = (serv size 2 oz)
8:30 AM	Mini Peppers 2 OZ
11:00 AM	Pistachios mix w/some Almonds & Cashew 1 OZ
during day	Whole Milk 2 OZ
during day	Coffee 24 OZ
during day	splenda packs 3 total
1:30 PM	Tomato 7.85 OZ
1:30 PM	Lite Mayo 2 tbsp
1:30 PM	Onion 2 OZ
1:30 PM	Solid White Albacore Tuna 7 OZ
4:45 PM	Dark Choc Almond Zone bar
8:15 PM	Lean Scrapple 4.0 OZ
8:15 PM	2/3 cup egg whites (2.5 serv)
8:15 PM	Low Sodium Tomato Juice (16 OZ) 2 serv
8:30 PM	Light & Fit Yogurt
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Pistachios mix w/some Almonds & Cashew 3 OZ

Day 33	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	152	93	146	2006	73	193	3977
DV 1700 C	50	55	255	1700	100	255	2040

Food/Nutrition not sooo bad.  I had 6 and 7 PM Wod's and came home very hungry so I ate decent foods but a lot again later at night.

STRENGTH: Strict Press Wendler  ...I am struggling with Strict press because of form,  Scrappy asked that I keep wrists straight vs bent in rack position...this meant I struggled even more with weight.  I did 3-5 reps as if in week 4 wendler but at much lower weights 45, 65, 75.   Still form was an issue.  Foundations class helped but again execution of movement not great since I still seem to be moving head/shoulders back vs just moving head...Shawn said wrists can be bent in rack position which then means I just need to move head with core tight

WOD: "Cindy" 20 Min AMRAP:  Good results for this WOD.....14 complete rounds plus 5/0/0
-5 Pull-Ups (Blue band), 10 Push-Ups, 15 Air Squats (wallball on top of 25 # plate)

Stay for foundations class of Strict Press, Push Press, Push Jerk....while I understand correct form as taught,  I again did not execute these movement correctly in WOD of 10 reps each move followed by 30 situps.

Day 32, Monday May 2, Food, Nutrition and WOD

8:30 AM	1/2 cup egg whites (2 serv)
8:30 AM	LOL NS cheese = (serv size 1oz)  Act = .85 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
2:00 PM	Lean Scrapple 3.0 OZ
2:00 PM	2/3 cup egg whites (2.5 serv)
3:45 PM	Light & Fit Yogurt
7:00 PM	Hamburger 6.4 OZ
7:00 PM	Mini Peppers 5 OZ
7:00 PM	Onion 4 OZ
7:00 PM	LOL NS cheese = (serv size 1oz)  Act = 1.35 OZ
7:30 PM	Light & Fit Yogurt
9:00 PM	Dark Choc Almond Zone bar
9:30 PM	Almond Butter 2 TBSP
9:00 PM	Cheez It 1.5 serv
10:00 PM	Light & Fit Yogurt

Day 32	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	149	79	142	1861	55	262	2999
DV 1700 C	50	55	255	1700	100	255	2040

WOD: (warm up included stretching and 500 m row)
STRENGTH: Back Squat Wendler (Result = Wendler week 4 = 85  Lb, 110 Lb, 130 LB with 5 reps to complete)
WOD: "Air Force One"
For Time: Result = 6:59 with modifcation shown below-20 Thrusters (95/65)  (15 reps @ 65 LBs), 20 Sumo Deadlift High Pulls (95/65) (15 reps @ 65 LBs),
20 Push Jerks (95/65) (15 reps @ 65 LBs), 20 Overhead Squats (95/65) (15 reps @ 65 LBs), 20 Front Squats (95/65)  (15 reps @ 65 LBs),  also for OHS and FS used 14# wall ball on 2-25 plates for squating height.   For every minute on the minute you have to perform 4 burpees (I did 2 burpees every minute).   Start with 4 Burpees, then Thrusters

Compare to 110103. (not able to compare since I did 20 reps and 4 burpees) but time on Jan 3, 2011 was 18:59
 Knees tight afterwards and icing required!

Day 31, Sunday May 1 Food, Nutrition and exercise

Food:
Breakfast:  1 zone bar
Mid Morning snack:  1 soft pretzel, 1 Captain Morgan and Diet Coke (early drink improves the golf game)
Mid-afternoon Lunch:  Chicken Cheese Steak with Mushrooms, Onions, Sauce and Peppers
Late Dinner: 7 OZ grilled hamburger, 2 OZ onions, 4 OZ Peppers, 1 OZ cheese
Evening snack: 2 OZ Pistachio nut mix, 1 zone bar

Nutrition: about normal 1800 cal, protein/carbs about 140 grs, fat bout 70 grs (did not make out spreadsheet today)

Golfed and walked much of course for exercise

Day 30, Saturday April 30 Food, Nutrition and WOD

Food:
Breakfast

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

Post WOD Snack: 3 OZ Blueberries
Lunch 3OZ chicken, 2 OZ onion, 4 OZ roasted peppers, 1.5 OZ roaster brussel sprouts
Mid afternoon Snack: 1 OZ mixed nuts
Dinner  Pea Soup and 4 OZ seared scallops
Drinks about 1 bottle of red wine
1 Zone bar late at night

Strength:  Bench Press wendler week 2 result = AMRAP of 7 reps @120 LBS

WODs:
Baseline WOD: 500 M row, 40 squats, 30 situps, 20 Push ups, 10 Pull ups (Blue Band)  Result = 5:27

2nd WOD: 5 rounds of 200 M row, 50 squats (modified to 18"), 20 situps, 10 Pushups (new standard)
Result = 15:27

Day 29, Friday April 29 Food, Nutirtion and WOD

Day 29 exercise was a round of golf and some gardening/grass cutting

Food:
Breakfast: Zone Bar, Coffee, Mid morning snack Kind bar,  1:00 PM lunch salad with Balsalmic Ving and chicken,  Dinner 1 Miller lite, Portabella Chicken at Applebees (no potato),  Snack 3 OZ pistacchios, 1 zone bar, and 1 yogurt

Overall nutrition in range of 1700 calories with > 120 gr protein, 75 gr fat, 100 gr carb

Day 28, Thursday April 28 Food, Nutrition and WOD

Overall decent food / nutrition day and getting more into a consistent workout mindset

8;45 PM	1/2 cup egg whites (2 serv)
8:45 PM	LOL NS cheese = (serv size 1oz)  Act = .6 OZ
8:45 AM	97% Fat Free Ham = (serv size 2 oz) actual= 2 OZ
during day	Coffee 44 OZ
during day	splenda packs 6 total
during day	Whole Milk 2 OZ
11:00 AM	Banana 7"
2:00 PM	Spinach 1 serv w/ onion EVOO and Balsamic V
2:00 PM	w/ Bacon bits
2:00 PM	Roasted peppers
2:00 PM	Chicken breast 6 OZ
7:00 PM	2/3 cup egg whites (2.5 serv)
7:00 PM	LOL NS cheese = (serv size 1oz)  Act = .70 OZ
7:00 PM	OM CC Bacon 2 serv = 6 strips
7:00 PM	Potato 2 OZ
8:00 PM	Pistachios mix w/some Almonds & Cashew 2OZ
9:30 PM	Dark Choc Almond Zone bar
10:00 PM	Light & Fit Yogurt
10:30 PM	Pistachios mix w/some Almonds & Cashew 1OZ

Day 28	Protein gr	Fat gr	Carb gr	Calories	Sugar gr	Choles mg	Sodium mg
Total ACT	144	81	118	1744	52	214	3400
DV 1700 C	50	55	255	1700	100	255	2040

STRENGTH: Make Up Day!  Result = Week 1 wendler Bench Press 110 @ 9 reps

WOD: 10 Min AMRAP:  Result = 5 rounds even

5 Burpees, 10 Box Jumps (20" step ups after 1st round at 16 Box jump), 15 V-Ups

CASH OUT: 50 KBS at 35 # KB (no break in repitition)

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