Back Squat and Handstand Push-ups

Today's WOD was Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

I subbed 10 Handstand Push-ups using my feet on the bar and 95#  Back Squat

Five Rounds Time: 18:58

Then had lunch at a Chinese place that serves Dim Sum.  It was the first time I had tried it and I think both The Other Half and I enjoyed the few new tastes.

jp

Rowing

Today was suppose to be a rest day, but I decided to do some rowing.  I did 5K in 22:40.  Not to bad.  Chest feels pretty good.

For dinner, I went to Wintzell's Oyster House.  They had 1/2 price dozen raw oysters for happy hour price.  I had two dozen.  Which would seem to be a lot, but they are actually kind of small.  I hadn't tried them since the surgery and was a bit concerned, but they went smooth and were very tasty.

jp

Food 11 Jan

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Safeway Unsweetened Mixed Berries (frozen)	0.21	19
Ny Strip Steak	0.50	145
Mary's Gone Crackers Sticks & Twigs Sea Salt	1.50	225
White Cheddar Cheese	1.00	130
Outback Steakhouse House Side Salad	0.50	133
Outback Steakhouse Steamed Green Beans	0.50	115
Outback Steakhouse Lobster Mushroom Sauce	0.33	130
Optisource Chewable Vitamin-post	4.00	20
Viactiv Calcium	1.00	20
Frito Lay Natural Nut Harvest Fruit & Nut Mix	2.00	300
Wendy's Chili	1.00	190
Nabisco Saltine Crackers	1.00	60
Simple Raw Mixed Nuts	2.50	455
Grapes/per Oz.	2.00	40
Ah!Zeefa Lentil Dip	1.00	70
Smoked Salmon	1.00	120
All The Whey Protein Isolate	1.50	152

OK...  I love nuts, but they are killing me on the extra calories.  I have to cut them back significantly.  On the plus side I think my protein level is doing good on the average of a 100g.

jp

Food 10 Jan

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Optisource Chewable Vitamin-	4.00	20
Viactiv Calcium	1.00	20
Cantelope Melon Balls	0.33	11
Indian Curry Chicken Breast	0.50	138
Mixed Vegetable Curry	0.10	52
Amy's Kitchen Indian Palak Paneer	0.10	27
Curry Chick Pea	0.20	36
Pocket Pita Breads	0.25	35
Cheese	1.00	410
Ny Strip	1.00	180
Outback Steakhouse Lobster Mushroom Sauce	0.50	197
Outback Steakhouse Bushman Bread	0.10	31
Raw Almonds, Cashews, Pistachios	1.00	160
White Cheddar Cheese	1.00	130
Grapes/per Oz.	1.00	20
Kashi Roasted Garlic & Thyme Tlc Party Crackers	1.00	130
shrimp	0.25	20
Ah!Zeefa Lentil Dip	1.00	70
All The Whey Protein Isolate	2.00	202
Total		2094

Pretty good day.  Need to look at keeping the snacks under 4oz to keep the totals down.

jp

9 Jan Food

Food Item	Servings	Cals
All The Whey Protein Isolate	1.00	101
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Grapes/per Oz.	2.00	40
Campbell's Cream Of Mushroom Soup	1.00	100
Omaha Steaks Gourmet Hamburger	2.00	480
Simple Raw Mixed Nuts	1.50	273
String Cheese Twists	1.00	70
Single Prunes	1.00	60
Salsa	2.00	20
Mary's Gone Crackers Black Pepper Crackers	1.00	120
Avocado	1.00	145
Rold Gold Classic Style Pretzel Rods	2.00	220
Godfather's Pizza Hamburger Pizza	1.00	290
Total		2,125

Not the best.  The Pizza was a splurge of the moment that I should have passed on.

Luckily between the work out and 30 mins of shoveling snow banks, I burned a bit of extra.

jp

Food 8 Jan

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Simple Raw Mixed Nuts	1.50	273
Salsa	3.00	30
Black Coffee (decaf)	1.00	5
Multigrain Tortilla Chips	1.00	140
Avocado (medium)	0.50	125
String Cheese Twists	1.00	70
Cheese	0.30	123
Cantaloupe Melon Balls	0.50	17
All The Whey Protein Isolate	1.50	152
Tuna, Sashimi	2.50	100
Salmon Sashimi, Fresh	1.00	143
Whitefish Sashimi	1.00	114
miso soup	1.00	70
Simple Raw Mixed Nuts	1.00	182
Single Prunes	1.00	60
Cheese	1.00	410
String Cheese Twists	1.00	70
Cantaloupe Melon Balls	0.50	17
Totals:		2,307

Yesterday was a rest day, so 2300 is a bit high.  I've got to be real careful as I see my consumption starting to sneak higher.

7 Jan Food

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Kemps 1% Cottage Cheese	1.00	90
All The Whey Protein Isolate	1.50	152
Avocado	0.33	48
Baby Carrots, Raw	0.33	12
Mary's Gone Crackers Black Pepper Crackers	1.00	120
Cantelope Melon Balls	0.33	11
Chicken Breast	0.50	65
Kaukauna Double Sharp Cheddar Cheese Spread	1.00	100
Bell Plantation PB2	2.00	108
Black Coffee (decaf)	0.50	3
Land O Lakes Half And Half	1.00	25
Frito Lay Natural Nut Harvest Fruit & Nut Mix	2.00	300
Kroger Mexican Blend Cheese	1.00	100
Wheat Pita Small	1.00	100
Chicken Of The Sea Tuna Fish	1.00	110
365 (Whole Foods) Light Mayonnaise	2.00	100
Pacific Foods Creamy Butternut Squash Soup	0.50	45
Simple Raw Mixed Nuts	1.00	182
Jack Links Turkey Jerky	1.00	80
String Cheese Twists	1.00	70
Single Prunes	1.00	60
Mary's Gone Crackers Sticks And Twigs Sea Salt	0.50	75
Totals		2161

This was an OK day.  2000 a day is still pretty high, but given the work outs the nets are in the 1600's.

jp

6 Jan Food

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Fage Total 0% Greek Yogurt	0.13	16
Optisource Chewable Vitamin	4.00	20
Viactiv Calcium	1.00	20
Salsa	2.50	25
Unsweetened Mixed Berries	0.20	18
Hard Boiled Eggs	1.50	105
All The Whey Protein Isolate	1.50	152
Kemps 1% Cottage Cheese	1.00	90
Avocado	1.00	161
Food Should Taste Good Multigrain Tortilla Chips	1.00	140
Scallops	0.25	95
Light Mayonnaise	0.50	25
Mary's Gone Crackers Black Pepper Crackers	0.50	60
Spinach, Raw	1.00	7
Simple Raw Mixed Nuts	2.00	364
Baby Carrots, Raw	0.25	9
Tomato	1.00	4
Chicken Breast	1.00	130
Totals:		1,646

Good day for food intake.

jp

Food 5 Jan

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Smoked Salmon	1.00	120
Tomato	1.00	4
Buffalo Mozzarella	0.33	99
Cucumber	1.00	8
Baby Carrots, Raw	0.50	18
Turkey Meatloaf	1.00	160
Top Sirloin	0.50	79
All The Whey Protein Isolate	1.00	101
Kemps 1% Cottage Cheese	1.00	90
Black Coffee (decaf)	1.00	5
Half & Half	1.00	40
Simple Raw Mixed Nuts	1.00	182
Pepperidge Farm Harvest Wheat	0.66	53
Grapes/per Oz.	1.00	20
Taco Johns Crispy Taco	2.00	360
Taco John's Beans, Refried	0.33	118
Salsa	2.00	20
Food Should Taste Good Multigrain Tortilla Chips	0.50	70
Avocado	0.50	81
Total		1833