Our New Blog

Jordan and I have a blog...


http://teammorchat.blogspot.com/


We updated it from our recent trip to Thailand. Come see us!

Post 104...

Quick update...

I'm feeling great and everything is working well for me right now. I talked with a friend about training for the 2009 CrossFit Games in 2009.

CrossFit Games.com put out this release ,
"The official dates for the 2009 CrossFit Games will be July 11-12, 2009.

The exact format of the Games will not be announced until July. It is likely to be quite different from the 2008 format.

The 2009 Games will not be open enrollment. There will be no scaling. You must qualify to enter. Adequate performance in the 2008 Games will count. There will be a series of qualifying events around the country (world) in May, 2009."

Jonny Kalaher and I will start officially training in mid January and will keep everyone updated on our progress. We are shooting for the qualifying event and if that takes us to the big show then so be it! That would be great, but first things first!

On Saturday I did a great WOD with Jordan...

3 rounds for time:

50 box jumps

21 Deadlifts (185)

30 Pull Ups

______________

Danny: Rx'd = 12:27

Jordan: w/53 = 18:38

Sunday I took a rest day with Jordan and started getting ready for our trip to Thailand! We will be gone for 13 days and can't wait to start exploring!

Today I did a WOD from the 2008 Games.

275lb Deadlift, 5 reps

10 Burpees

I used the games standard of not being able to let go of the bar on the DL and full hip extension on the burpees.

Time: 4:17

I hope to be able to trim 1min to 1.5 off of that time before I can even start to be up with the best.

I love you all and will update when I can!

peace

That one sucked!....

'Ok so working out at your own house sometimes sucks! I just did my own WOD because I thought I was taking an easy day and... no!

WOD:
3 rounds for Time
-----------------------
25 Pull Ups
25 Ring Push Ups
25 Sit Ups
400m Run
--------------------
Danny: 13:46

That sucked!!!!

Cheack out http://teammorchat.blogspot.com for more updates.

or http://jordancoulter.blogspot.com

Peace

The Start of the Week.

This week has gotten off to a good start...

- I got a new Squat Clean PR!
- Drew and Jenny are going to have another baby!
- Jordan and I are leaving for our honeymoon in 1 week!
- Our diet has gotten more and more dialed into a Paleo Diet
- We have been sleeping great!
- and We are feeling really good about being here in College Station!

Monday WOD:
"Perfect Form Clean and Jerks"
AMRAP for 7 min @ 135lbs
1 Squat Clean
3 Push Jerks
"Only count the perfect sets. If you miss one jerk then the set doesn't count!"
Danny: 7 perfect sets

Tuesday WOD:
100 Squats
2 Muscle Ups
80 Squats
4 Muscle Ups
60 Squats
6 Muscle Ups
40 Squats
8 Muscle Ups
20 Squats
10 Muscle Ups
------------------
Danny: 12:15 ( I did all of the Muscle Ups unbroken until 8, then did 4+4. On the 10 I did 4+3+1+1)

AGAIN!!! NEW Olympic Clean MAX!!! + Video

Here is my new Olympic Squat Clean Max = 240lbs!!!! Jonny, Jordan and I worked on technique at Jonny's house and did it right! I am feeling stronger everyday being dialed in on diet!



I felt so good and will start to work on my snatch max this up coming week. Jordan also has a great clean and I'm working on a video to post with music. More to come from Team Morchat + Team Kalaher!!!

Heavy Fran...

Friday I wanted to do Heavy Fran so that I could really focus on my thrusters. It sucks! Jordan did regular Fran without a pull up band! Yah! She said that it really forced her to "kip" hard.
Heavy Fran is Rx'd with 135lbs on the thruster and 45lb pull ups using a kettlebell strapped between your legs.

WOD:
"Heavy Fran" - Rx'd
15-12-9
135lb Thrusters
45lb Pull Ups
-------------------
Danny: 8:54

"Fran"
21-15-9
52lb Thrusters
Pull Ups
-------------------
Jordan: 8:15

Last night was our off night and we had an OK meal at Square One in Downtown Bryan and walked around the shops at First Friday's.

Thursday - Sushi Night

Last night was sushi night with Jordan and it was pretty interesting... Usually we take a sushi night once or twice a month and when we order we tell our "Itamae" or sushi chef that we want a Dragon Roll and two other rolls of there choice... be creative and not something on the menu. This works every time!!! we get really cool and tasty rolls that no one else gets... but last night our Itamae - Steve (his american name) gave us rolls with squid in them? not just one roll, but two huge rolls that equlled 1/2 of a squid :(

-------- you see Jordan and I have been doing sushi night twice a month since the middle of the summer and we kind of have a reputation at the sushi bar for allowing creativty to flurish in our chefs, so Steve really likes us to come and say, " do what ever you want... be creative!" and usually we are happy! Also, he tells us a story about the roll and what is in it ------------this time he handed us this squid roll and told us about how his grandmother used to make this for him as a child and he wanted us to try it.... Ok, this really means .... if you don't like it or don't eat it then you dishonor me and must stab yourself with a Samurai Sword!!!

Needless to say... we ate the squid and smiled, but will never do it again. I was looking around for Joe Rogan to tell me that I won $1000 on Fear Factor!

Jordan and I are both doing really well being dialed in on our diet and rest. I'm glad the weekend is coming so that I can sleep the rest days away!

WOD:
Snatch work with 65lbs... looking for a fast hip extension and patient pull off the ground.

25-20-15-10
Med Ball Cleans
Kettle Bell Swings

Jordan (12/35lbs) =10:04
Danny (16/52lbs) = 7:18

New Squat Clean PR!

Today was a good day...
... Yesterday I rested and ate well. I've been drinking 4 cups of whole milk before bed each night and have been feeling really strong. I sleep better on a full stomach and sometimes drink goats milk! The last time I tried goats milk was with Dr. Drew and Jenny and Sam Cavin and didn't like it at all. Drew loved it!! But now it seems that I've gotten a taste for the stuff and can't do without it! Thanks Cavins!

Today, I did some light snatch technique work up to 95lbs and then heavy cleans. I tried for a max because my form looked great and I was feeling good.... 226lbs!!!! NEW CLEAN MAX!!!! ( I'll put up video soon)

Other than that things are going well and not drinking alcohol has really made a difference in my performance.
Lifting heavy weight= good // drinking beer every night=bad

Zone: 3,4,4,4 = 15blocks
Sleep: 6-7 hrs
WOD:
Burgener warm up
Snatch work, foot placement, Hip extensions, stretching
Cleans... 3 reps up to 200lbs, then 1 rep until max!

Week Two - "The Hard Routine"

This past week was great! Everything is going well and I couldn't feel better. I'm sleeping better and performing better and recovering faster and more fully!

Paleo/Zone: 4-4-2-4-2 = 16 blocks

Sleep: 7 hrs

WOD:
100 Overhead Squats for Time
Every 2 minutes perform 2 burpees and 7 Wall Ball

Danny= 6:33 (65lbs)
Jordan=8:42 (alternating 45lbs and pvc)

Tabata Something Else

This past weekend has been great! We kept up with a mostly Paleo/Zone diet (click here for more info on our off day) and had great WOD's. Jordan and I have had a really good Sunday and wish we had one more week of this schedule.

Saturday:
Zone= 15-18 blocks (dinner was our off meal)
Sleep= 9+ hrs (this has been amazing)
WOD: DeadLift 3-3-3-3-3
Jordan: 65-95-115-135-145
Danny: 135-315-335-335-335

Sunday:
Zone=4,5 + one beer, 4,3 = 16 blocks
Sleep=8+ hrs
WOD:"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Jordan: 357 total reps

Danny: 355 total reps (she wins!!! ... again! :)

My Standards for "The Hard Routine -2"

Here is where I am at as of November 2008

My Stats:
-5'9"
-169 lbs
-26 yrs old

Lifts:
Snatch - 148 lbs
Clean - 208 lbs
Dead Lift - 405 lbs

Sprints/Mid distance:
100m - 12.74
400m - 1:04.71
1600m - 5:59.89
1000m Row - 3:21

WOD's:
Helen: 8:33 w/450m run
Fran: 3:16 Rx'd
Elizabeth: 7:07 Rx'd
Badger: 27:50 Rx'd

These will be my standards for the next round of "The Hard Routine". I will measure my speed, strength, endurance, and mental attitude using these standards. I hope to see an all round increase in all of them over the next 2 - 3 months.

Odessa - "Home of the MOJO"

It has been so relaxing being in Odessa with Jordan's family. We have been sleeping great and enjoying good food and good football! If you have never been to Odessa then I would suggest renting "Friday Night Lights"! Great movie and gives a very good look into what Odessa is like. Jordan and I have been doing very well with Thanksgiving eating by staying pretty focused on Paleo/Zone eating. Jordan and I did time trials and ... man it feels good to run again!!!!
Sleep: 9+ hrs
Zone: ? but feel good
WOD: Time Trials

Happy Thanks "Clean" Giving

(our new/old Polaroid camera)

Getting back on "The Hard Routine" has been a fresh jump into what CrossFit was for me when I first started. I feel strong, alive and healthy. My mind is clear and I've been sleeping much better.
On Tuesday I worked with Dutch and Jonny on my cleans and did single/double lifts up to a 195lb clean. My technique on the lift improved during the coaching session and it felt good to have Dutch tell me that my form looked good! Marshall, Jonny and I did a quick WOD after we lifted that felt really good. We ate Thanksgiving dinner with our comm group and enjoyed laughter and love and prayer.
On Wednesday I woke up with my wife and drank some coffee before being dropped off at the CrossFit gym for another coaching session with Dutch Lowy. Jonny and I started with the "Burgener Warm-up" (click here) and then did about 20 lifts with only the bar while Dutch taught us how to feel when we didn't hit the lift perfect. He was teaching us how to coach ourselves. We then moved up to 135, 155, 185, and I continued to hit the form and got a new Clean PR of 208lbs!!!!
It felt great to do the olympic lifts with correct form and to have Dutch there coaching me!

We ate lunch with my folks and then drove to Odessa to have Thanksgiving with Jordan's parents.

Tuesday:
Zone= 4,4,2,6 - 16 blocks
Lifts: Clean technique/ Max = 195lbs
WOD:
50-30-10 Double Unders
5-3-1 Rope Climbs (15ft)
Time= 4:27
Sleep: 7 hrs

Wednesday:
Zone= 4,4,2,4,2 - 16 blocks
Lifts: Clean Max = 208lbs New PR!!!
Sleep= 9 hrs

Day One - Monday

Jordan and I have been feeling a little under the weather (her more than me). It has gotten much colder here in town and my throat is kind of scratchy. Yesterday was a good first day back on "The Hard Routine". I had a chance to hang out at the CrossFit Gym and talk business with Dutch. We worked on Deadlift and Overhead Squat technique with the PVC pipe. We also talked about getting Level One Certified in January and training at the gym during the spring!!! Jordan and I don't know what we will do, but this is a good start for us. Sleep was good and I didn't wake up at all last night. I hope to get some Clean & Jerk work in today and then get a time on a 2k row.

WOD:
Deadlift/ Overhead Squat technique

Meals:
4,4,2,5 + 2 carbs = 15blocks

Sleep: 8+ hours

Going back into "The Hard Routine"

During the summer of 2008 I put myself through a schedule of discipline called "The Hard Routine". I will copy that post to give everyone an update on what "The Hard Routine" is:

The principles of setting up a hard routine are simple. Following them is too, but it takes total commitment.
1. Recognize that there is a benefit to not getting everything you want.
2. Understand that mental toughness is born of adversity; that it will atrophy if not consistently engaged; and that it carries over to everything you do.
3. Objectively scrutinize one or a handful of things in your life that you think you need but could actually do without.
4. Deny yourself those exact things for a specified period of time.

"Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body." (1 Cor. 6:19-20)

Week 1 - "The Hard Routine"
• Continue training sessions - 3 Days on... One Day off CrossFit in the evenings
• Incrementally wean coffee consumption from 2 cups
per day to zero, moving to tea or decaf.
• Eliminate sugar throughout diet.
• Increase water consumption to at least 64 oz per day.
• Take two fish oil capsules at breakfast and two at dinner.
• Change my sleep patterns to general rule of “early to bed, early to rise.” Record sleep times in Blog
• Read 20min in the morning and 20min at night. Any books
• Stretch 5 min in the morning and 5 min at night.
•Food: Zone at 15-18 blocks a day. Measuring every meal and snack

---------------------------------------------------
Jordan and I have really felt that our bodies and our health need and could be more dialed in. We have both been going pretty much paleo/ zone, but feel the need to focus more of our attention on our diet and want to move more into a gluten free, dairy free paleo diet. Info about the Paleo Diet can be found here:

http://paleodiet.com/

http://www.thepaleodiet.com/

http://robbwolf.com

http://mypaleokitchen.blogspot.com/

We will both be posting our eating on our blogs... Jordan's Blog is http://jordancoulter.blogspot.com/
I will then keep up with training and progress on my blog as usual. "Fights will go on as long as they have to" will continue to be a great source for meals and training info.

On a side note... Jordan and I are so thankful for our friends and community here in the B/CS and worldwide! We feel your love!

Peace

Friday WOD:
5 Rounds For Time…
250m Row
5 Push Jerks (144)
10 Pull Ups
---------------------
Danny: 11:08

Saturday = Rest Day

Sunday WOD: Jordan's Birthday!!!
3 rounds for time
21-15-9 DeadLift (225lbs)
21 Push Ups
400m run
-----------------------
Danny: 9:26
Jordan Ran a 5k Time unknown

"The Bear"

This is a mean one and goes great with the stock market!!!

"The Bear"
===============
7 sets of one rep - without letting go of the bar or setting it down on the ground

- Power Clean (this can't be a squat clean)
- Front Squat
- Push Press
- Back Squat
- Push Press
===============
Do this for 5 rounds total, rest as needed between rounds and increase weight each time!!!

Danny = 45, 65, 85, 110, 135

Jordan and I are back and going full force. We are dialed in with diet and can't wait for Thanksgiving Holiday!!!!!

peace

another lame update

I haven't found much time to sit at a computer and type sweet blog posts. Jordan and I have been trying to get back on track with the main site WOD's and as of yesterday we are... We did "Helen" and on Saturday worked out with Jonny at his house.

Saturday WOD:
5 rounds for time
15 Hang Snatch
400m run

Jordan = 12:52 w/ 45lbs
Danny = 15:08 w/ 95lbs

Sunday: Rest Day

Monday: "Helen"
400m run ( actually 430m)
21 KB Swings
12 Pull Ups

Jordan = 11:38 Rx'd (1 pood KB = 35lbs)
Danny = 8:33 Rx'd ( 1.5 pood KB = 53lbs) NEW PR!!!!!

NEW FRAN PR!!!!

3:16 !!

I hate this WOD. Jordan had to carry me to the car because I was dizzy and couldn't focus.

peace

This past week...

Tuesday -

“Michael”
3 Rounds for Time…

800m Run
50 Sit Ups
50 Back Extensions

Jordan = 19:21

Danny = 15:13 Rx'd (NEW PR!!!!)

Wednesday - Max Deadlift + 1000m row

Jordan = 172lbs (new PR!!!) + 4:22 on the Row! She is killing it!

Danny = 385 + 3:21 on the Row! This is a new PR for me!!!


Thursday - 21-15-9 of Overhead Squats and Burpees

Danny = 6:27 w/ 77lbs .... on this my legs hurt so bad that my burpees were as fast as cold honey!

This weekend we are going to Liberty City to hang with my best man Taylor Tehan and the Family. We can't wait and will update soon!

peace

A weekend with Team Kalaher

Here is what " Team Morchat" has been up to...

Friday:
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Jordan - 19:31
Danny - 18:21

Saturday:
CrossFit Total
3 attempts at a one rep max
Shoulder Press = 138lbs
Back Squat =300lbs
Deadlift = 370lbs
-------------------
Total = 808 lbs

Met Con - "Jackie"
1000m row
50 Thrusters w/ the bar
30 pull ups

Time= 8:35

Sunday:
4 rounds for time
-------------------
25 Double Unders
25 Slams (20lbs)
800m run
------------------
Time = 19:35

We had Jonny over for dinner and beer Friday night. We handed out candy and had a fire in the front yard... just like at 209 Richards with Team Cavin!

On Saturday night, Jonny and Courtney had us over for dinner and football and then on Sunday we meet up at the garage gym and worked out. After we just sat on the ground and listened to the birds and watched the sun go down. Life here is good and we are surrounded by a great community!

Day Three... going strong

WOD:
21-18-15-12-9-6-3
DeadLift
Wall Ball

Jordan (72lb DL / 12lb WB) = 9:31

Danny (187lb DL/ 20lb WB) = 10:33

Posts will be very short until I can figure out some free time to talk and Jordan and I get situated in our cottage! I love being married!!!!

Day two back on track

Jordan and I had a great time hanging out and talking with Marshall and Johnny today. It feels great to get back into the swing of things at CrossFit.

WOD:
10 Heavy Swings
21 Pull Ups
50 Double Unders

8 Heavy Swings
15 Pull Ups
40 Double Unders

6 Heavy Swings
9 Pull Ups
30 Double Unders

Time:
Jordan (44lb swings) = 8:41
Danny (80lb swings) = 7:50

Update...

I'm Married!

WOD:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Jordan (55lbs) - 7:21
Danny (Rx'd) - 8:50

more to come.......

four days...

I get married in four days!

WOD:
For time:
159 lb Squat clean, 10 reps
50 Sit-ups
159 lb Squat clean, 8 reps
40 Sit-ups
159 lb Squat clean, 6 reps
30 Sit-ups
159 lb Squat clean, 4 reps
20 Sit-ups
159 lb Squat clean, 2 reps
10 Sit-ups

Danny: 9:00 -- Jordan: 8:31 w/47lbs

The Fall Garden + CrossFit Full Force!!!!

The Garden is Done!!!! Just in time for my bride to come home! All of the cedar is taken from an old house on my street. It was built in the 1950's from pure cedar wood. The wood is beautiful and has a story behind it... I talked with the man selling the house/ taking it down and he said, "My Grandfather built this house with is bare hands. My dad build this house right here (one house over) next to his dad. And now I live here with my mom... I've lived my whole life on this street... that was our old football field and that was our baseball field. Where all that new development is... that's where the old city dump was... " I talked with Dale for about 25 minutes and in that small amount of time I felt connected to our neighborhood and to its past. Now, I have some history in my backyard! I will pass that story along to the next person I talk to about the garden... I love this town!


CrossFit:
I've started back with CrossFit Full Force. I'm following the main site WOD's and will continue to do so until I feel strong/fast enough to get back into a modified strength/ O-lifting phase.
WOD:
Deadlift- 3-3-3-3-3- One Rep Max
225-295-315-335-365 x 3 then 385 and 405 NEW PR!!! MAX!!!!

I felt strong and my form was solid. I've stopped working out in the mornings to try and focus on getting rest and not pushing it to hard.

I get married in 5 days!!! I can't wait to bring my beautiful, pure, excited bride home... Jordan Shea Morchat!!!!

Judo Pictures

Here is a quick slide show of some pictures from my first Judo Competition at Texas A&M University.

I'm Back... kind of...

Just to put an update on the blog...

I'm back to CrossFit'n and with a slow start. I have gone 3 days on 3 days off because of sickness and wedding stuff. I'm starting back slow with GHD exercises and light to no weight. I did "Ryan" on Wednesday which is:

5 Rounds for Time.
- 7 Muscle Ups
-21 Burpees (hitting a target 1 foot overhead)
Time: 19:01

I'll put some pictures of the new fall garden up tomorrow and update everyone on my eating and life!

Peace,
danny

The Judo Kid..(aka. my first Judo Tournament)

14th Annual "Go Shibata" Judo Tournament

Well... the anticipation is over and I'm a bit sore, but I survived my first Judo Tournament which was this past Saturday. I weighted in at Texas A&M Rec Center on Friday night with a big 173lbs which was heaver than I thought, but not to heavy. I was placed in the most heavily stacked weight class for the comp... 81kg which is anywhere from 160lbs to 180lbs. Basically, really fit and strong 25-30 year old men who have been practicing judo from 2 weeks to 3 years!!! I've been doing this for two months?

Match One = Victory!!! with all of my adrenaline running full blast I got an Ippon, which is Japanese for "One Full Point" and this means you win!! I took the guy down with a double leg grab which put him on his back! This was my first fight in Life EVER!!!

Match Two = I got choked out... not only did I submit... but he had my neck so tight that I couldn't tap with my hands or shout... I had to tap out with my feet. I was thankful to stand up and bow after that one... I was really scared I was going to pass out.

Match Three = I was thrown using a hip throw and lost by Ippon... which mean the guy threw me to my back with force and control... aka. it hurt and he won. amen!

For my first Judo match I was really impressed and can't wait to do it again some time. I have never gotten my self into a fight (i have talked my way out of many... High School) but I didn't really understand what your body does in "Fight" mode. Each match maybe lasted 1-2 minutes and when I was done it felt like I had run a marathon carrying Jordan on my back breathing through a straw? AMAZING... AWESOME... DOMINATION!!! I can't imagine actually winning more than one round and having to fight 4-8 times at one tournament... crazy! There were 12 guys in my division and I only fought 3. It amazes me how strong and quick and experienced some people are... I can't wait to make someone think and feel that about me one day!!! I have one more tournament on Nov. 1st in Houston, but may not attend because of the wonderful wedding of Brit Norvell to Jen Moore!

A weekend w/ Team Larsen + Life Larsen

Jordan and I spent Saturday and Sunday with three very special and influential people... Team Larsen... they shared Life and life with us and we all shared in God's grace! Thank you for such an amazing weekend. You gave us rest and encouragement and laughter and wisdom and love!!! We will never be the same and we will always be side by side on a road that leads home...

We love you Matt and Lauren and Life!!!

Going Heavy...!

On Tuesday Jordan and I did "Elizabeth" Jordan did so well and I went heavy. Rx'd is 135lbs and I bumped it up to 155lbs.

Elizabeth
------------
21-15-9
Squat Cleans
Ring Dips
------------
Jordan = 11:05
Danny = 15:41

I plan to take the rest of the week off to rest and sleep. We have Fight Gone Bad on Saturday and I hope to get up around 400 if not over! After that Jordan and I are driving up to Dallas to stay with Matt and Lauren and Life Larsen!! Can't Wait!!!

As far as training I have been feeling really sore after workouts and feel it has a lot to due with sleep right now. I plan to take all of next week off with only Judo on Tuesday and Thursday and then the Judo Comp on Saturday. I want to be fully rested for the Comp so that I can see where I am compared to the state in Judo! I will be competing in the novice division most likely 73kg group... this means all white, yellow, orange and green belts! Jordan will be away at her bachelorette party, but I hope to have some video of my matches up that day.

Long Weekend...

It was a long weekend in Liberty City, but things with Jordan always seem a whole lot better! We had a great wedding shower and we are both so thankful for everyone and everything! On Thursday last week I got a 3:23 Fran... NEW PR!!! and took the rest of the weekend off. Today, Jordan and I did "Nicole" As many rounds as possible in 20 min of Max rep pull ups and 400m sprints. We only counted the Pull ups and Jordan got 37 straight real pull ups!!! Way to go Jo!!!
I got 103 pull ups with a 20lb weighted vest. This thing killed me on the sprints! Tonight we are full Paleo and feeling good> FGB this weekend and up to Dallas to hang with our friends Matt, Lauren and Life Larsen!

Peace

"To Get One's Goat" or "My Goat" a short story by Danny Morchat

Most of the things at annoy me are: spam, telemarketers, HEB on Sunday night, my landlord and overhead squats! This morning at CrossFit we did a famous workout called "Nancy" it is 5 rounds for time of - 400m sprint and 15 overhead squats at 95lbs. Like I said in yesterday's post... I have been trying to go "Heavy" on my workouts, but the second I posted that on the blog "Nancy" shows up on the whiteboard in the garage and I am rethinking my statement.(Definition taken from http://www.zyra.org.uk/getgoat.htm) The saying, "That gets my goat" comes from the 1900's and has two origins:
1.Horses of a highly-strung nature were often accompanied by a goat (or sheep). It was a way of calming a horse down, especially a thoroughbred horse before a race. The legend has it that rivals and crooks deliberately betting against that horse, would steal the goat, resulting in the horse being upset and less able to race. Such practices are uncommon these days.
2. There is an old French phrase "prendre la chevre" which also means approximately "to get your goat" or "to take away the goat". Various places suggest this is because in old times a person's goat would be their only source of milk, so they'd be understandable pissed if someone took it!. With that being said... I hate Overhead squats. They "get my goat"
This morning they made me feel like a French man who realized that he had to eat his cereal with water. I have realized that I have 4-5 "goats" in CrossFit
1. Overhead Squats
2. Sumo Dead Lift High Pulls
3. Handstand Push-Ups
4. "Linda" aka "Three Bars of Death"
5. Dead Lift

With that being said... Jonny Kalaher suggested that I warm-up with "my goat" before every workout. Thanks Jonny... I will and no one will steal my milk goat!!!

WOD:
Nancy
--------------
400m sprint
15 Overhead Squats
----------------
Danny = 17:02 w/ 98lbs (NEW PR!!)
Jordan = 19:08 w/ 52lbs

Judo: 1 1/2 hours
Zone/Paleo: Somewhere between 15-17 blocks

The New House

So, with the new school year in full force and no internet at the new house my posts have been very sporadic. For that I can only say... welcome back again...
Home - Sweet - Home
For the past month Jordan and I have been "nesting" at 305 and have finished... for now
The house is ready for the bride to come home! I painted the chairs blue and hung my flags. She put out lime tree in the yard and the living room is full of our favorite nick-nacks!!!
(Drew I painted the shelves yellow, to match our kitchen)

Speak'n of... The kitchen is ready for Zone/Paleo meals and the new espresso makers is hot and ready!


We have no TV, just my parents record player and each other! Oh ya, my roommate until Jordan moves in Brit Norvell. (Great Guy)




As far as CrossFit goes... last Tuesday I had a date with "Linda" (aka. "Three Bars of Death!)

1.5 body weight DeadLift = 244lbs
Body Weight Bench Press = 163 lbs
3/4 Body Weight Squat Clean = 135
10-9-8-7-6-5-4-3-2-1
This was the first CrossFit WOD that I could/did not finish... I really had to have some time to myself about this, but Linda will always humble even the mortals who get a big head with out Dutch or Johnny around. I only made it to the 6's
I did Fight Gone Bad on Thursday and got 302 points. Got a cold on Friday and took Saturday off.
Sunday WOD
21-15-9
Deadlift
Pushups
400m sprint (3 total)

Time - Danny 8:48 / Jordan 10:02

Monday (today) "The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Danny = Heavy Chief - 155lb Power Cleans = 21 rounds

Jordan = 53lb Power Cleans = 23 rounds

It feels good to be back to a full Zone and moving toward a full Paleo diet. I have been eating small 2 block meals and this really helps me keep my insulin regulated all day. I have been loading my Post WOD meal with 3x the Carbs and cutting back on the Carbs all day... with this I have seen good results and I feel great. My fat blocks are up 9x to about 30-40 fat blocks a day!!!!

I have been trying to do all of my WOD's "Heavy" so that I can build my strenght. Judo was put on hold last week and I plan to hit it strong tomorrow night to continue getting ready for the comp in Oct!!!

Jordan's Snatch + 3 other dudes who don't even compare

Jordan's Max Snatch = 62 lbs

Marshall's Max Snatch = 158lbs

Danny's Max Snatch = 148lbs

Dale Smith = Snatch Technique

Zone People...Snatch Max... Judo

Here is a quick link for all of those Zone nerds out there..

USDA Nutrient Data Laboratory

Just type in what you are/want to eat and it tells you everything you needed to know!!!!

Jordan, Marshall Lowy, Dale Smith and I maxed in the Snatch on Sunday afternoon. Dale told me his body was so sore!

Marshall = 158 lbs
Jordan = 62 lbs
Danny = 148 lbs
Dale = Snatch Technique with 65lbs

I plan to put up video of the Snatch Day! Jordan and Marshall really have good form!

Monday : Rest Day
Tuesday WOD:
400m sprint
----------------
7 rounds w/ 30lb DB's in each hand
5 DB Deadlifts
5 DB Squat Cleans
5 DB Thrusters
---------------
400m sprint

Time- 10:07 ( I need to do more sprinting!)

JUDO: Getting ready for the comp's coming up in October and November! I will be competing in my first two Judo Tournaments (College Station Oct. 4th/ Houston Nov. 1st) and will be using the next month and 1/2 to train hard for them!!! More ground work and throws!!!

Google... have you lost something?

For now my computer time is limited because I haven't set up DSL at the new house yet, but Jordan's house has great Internet... and every now and then I Google myself. No reason other than making sure there are no other Danny Morchats out there being un-cool! This go round I found this....

<------------------

(Caption)
Recycled grub

Danny Morchat spoons seeds from a honeydew melon into a recycle bucket at the Fruit Bowl food booth at the Douglas County Fair Thursday.

Yes... they have found me... once upon a time (I always remember this) Taylor Tehan and I drove to the land of peace and love and hippies. Yes, to Oregon! We lived with our family/friends Mike and Lisa Buck for 3 months. We slept in a two man tent and made 8 huge raised bed gardens for Mike's business. (Organic Plants and Vegetables) We laughed and drove up and down the Oregon and Washington coast and even into Canada! (free health care) Built a bridge out of a huge tree and worked in the "Inner Space Family Fruit Bowl" food booth at the Douglas County Fair. This is where they took this picture... they is the local newspaper. (Full Article Here) It was a time of life changing conversation with God and family and my best man Taylor Tehan! I grew a huge beard and had really long blonde hair! I will always remember those days and if you want to see more pictures come by the house because I can't put them on the Internet!

SO... www.google.com thank you for finding me and reminding me that if I ever lose something... I can always search for it on Google!

WOD: Snatch Max - 148 lbs !! 20 away from bodyweight!!!
5 pull ups
10 burpees
15 jumping jacks
For 10 min finish each round in 1 min if you can't, stop at the min and start over. Count your rounds finished.
= 6 rounds

Zone: 10 blocks + La Bodega = ?

Cabbage Patch Kids...

Jordan and I have been preparing our really big (40x50ft) backyard for what we will call our community garden. I have been trimming trees to let more sunlight in and preparing the ground (aka mowing!) for the beds. We plan to install 7-10 raised beds for everyone to enjoy. Each bed will be given a family... which could be an actual family that wants to garden together or a group of single people or a group of families. Each family will have free use of all garden tools and water for their bed. We also have a huge fire pit and nice BBQ grill for use also. We plan to ask families as the beds get built and filled with dirt. If you read this blog and live in College Station and want to have claim on a bed then please leave a comment and let me know!! In the past Jordan and I have shared a garden with Team Cavin and it was great. We had so much food and had an opportunity to explore new recipes. The fall planting season is NOW!!! and will continue until about mid to late September. So please come and make a garden!!!

Disclaimer (Team Morchat does not sell or distribute Cabbage Patch Kids. Team Morchat shares no affiliation with Mattel, Toy's R Us and kids born in a garden!)

WOD: Rest Day
Zone: 16 blocks
Judo: 2 hrs - Throws, ground work, strength drills

The Intellectual Devotional

Most days I wake up and ride to CrossFit ATM for a morning workout, then back home for breakfast and then I'm off to work. I usally get to Oakwood by 7:40 am or like today 7:55 am (I'm offically late at 8:01 am) Why do I tell you this... because when I get to school I
sit at my desk - turn on Pandora radio - make a cup of PG Tips Tea - move to the couch - then I read in a book that I somehow got from Stephen Dyer called, "The Intellectual Devotional". The book is set up just like any Christian daily devotional, except it is filled with other stuff. One morning you may read a page about Chemical Bonds and the next about Spain in the New World and then about Hasidism. Pretty much each page is filled with 4-5 paragraphs of information on a certain topic. The book claims to, "Revive you mind, complete your education, and roam confidently with the cultured class." I highly recommend getting a copy of this book (HERE)! Each day I read a page to my G/T Robotics Class and they have loved it. One way to keep your mind tick'n is to read. You can read classics or the bible or the online news, but one thing is true... if you don't stimulate your mind... you will loose it!!!

Zone: 15 blocks

WOD:
Snatch One Rep Build (65 x 3,85, 105, 125 x 2, 135 x 2)

3 Rounds
21-15-9
400m run
Power Clean (135lbs /52lbs)

Time -Danny - 11:06
Jordan - 11:40

PS. - Jenny Cavin started CrossFit Today!!! Good Luck Lady... beat Drew!!!

Back in the swing of things...

So... the day I post about blogging so much and how I have reached a certain level of posts I loose the Internet (Thank you Al Gore!!) and loose all connection to the world. For the past three weeks or so I have been busy getting ready for school to start and moving into our new house and traveling and the like...

Well... I'm back! "Fights will go on as long as they have to" is back up and running at full force and so am I. Jordan and I haven't stopped CrossFit and eating right we have just been so dog gone busy! My first day with kids at Oakwood Intermediate was yesterday and man was it a day. I would like to quote my friend Kyle Dillard, "Teachers are the only people that work. Everyone else just stares at their computer all day and drinks coffee!" Kyle is new to teaching and his first day was last Thursday! Welcome to the tribe Kyle!!

Jordan and I have been relearning "The Snatch" for the past two weeks. What does that mean you ask?... That means waking up everyday at 5:30 am to listen to Marshall Lowy tell us that we ain't doing it right! The Snatch is an Olympic lift and is probably the most technical lift at the Olympics! We have been in an eating slump, but we started back full Zone yesterday and have already felt a difference.

Zone: 16 blocks on Monday - 15 blocks on Tuesday

Monday WOD: "Isabelle"
30 Snatches for time (88lbs)
Time - 8:00 min

Tuesday WOD: Heavy Clean & Jerk (194 lbs) about 10 reps
5 Rounds for time
7 pull ups
7 thrusters
7 dips
7 burpees
Time - 9:06 (42lbs) Jordan
9:16 (88lbs) - Danny
Yes... Jordan beat me this morning and I so glad she did! Way to go Jo!

Judo: 1.5 hrs of throws, standing grip fights, etc....

What blogging has done for me....

Well, today I crossed the threshold of 62 blog posts and as that may not seem like much to those veteran bloggers... it is to me! The last blog that I started had a total of one post and now my second attempt at forcing my options and daily activities into the brains of internet users worldwide has made it!!! I have turned "Fights will go on as long as they have to" into a legitimate blog. I would like to thank Drew and Jenny Cavin for teaching me that it is OK to sit at your laptop for longer than 2 hours, and Joe Pebbles for making random comments on weird posts, and Jordan Coulter for giving me something to write about everyday, and Sam Cavin for always slamming his hands on my keyboard trying to help me get to 62 posts, and finally Al Gore for creating the internet! I hope to continue this online journal and maybe one day my grand children will make fun of me as they fly past on there "hover boards" and drink Pepsi!!

Oh.. I almost forgot.. thank you Robots!

WOD:
5 rep max Thrusters
5-5-5-5-5
Danny = 45lbs, 95lbs, 135lbs, 155lbs, 165lbs
Jordan = 45lbs, 55lbs, 65lbs, 60lbs (10reps)

Judo: 2 hrs

Northgate Vintage, Surfboards, and parties!!!

This week I am working at Northgate Vintage/ Material for Kelly. I always get updated on music and style when I work and love the atmosphere of the shop. Jordan and I did a crazy WOD today...
4 Tabata's = 32 rounds total of 20 sec of work 10 sec of rest


Burpees + DB Push Press (20lbs) + Sit Ups + Box Jumps

We took only the lowest round total for each set

Jordan = 5-12-11-6
Danny = 7-13-8-12

CFE: Intervals = 2 rounds of : 1min on, 1min off, 2 min on, 2 min off, 3 min on 3min off
Round 1 Distance - 1750 meters
Round 2 Distance - 1620 meters

SURFBOARDS:
This past week I made a surfboard for Amy Ballard. I tried to capture the smooth lines of the early 1960's with a single fin log (no leash plug). The board was driven up to Idaho on Friday morning and I can't wait to see what she thinks!




















Happy 26th Birthday Dale Smith!!!
Saturday night Jordan and I had the pleasure of celebrating Dale's 26 birthday. We had pizza rolls and coke and cake and frisbee and fun!

Sunday Night Workout.. New week ahead... New Goals!!!

We plan on staying Zone for all meals and changing from 4 big meals to 6-7 small meals of 2-3 blocks for Danny and 1-2 block meals for Jordan.

WOD:
100 Deadlifts
Danny w/ 185 lbs = 9:05
Jordan w/ 85lbs (50 reps) + 65lbs (50 reps) = 10:24

a peek into the life of Team Morchat...

Here is a quick video/ slide show of what Jordan and I have been up to...

Monday and Tuesday and Monday and Tuesday and ...

Ok... so the really good blogging has been far from consistent with me the past two weeks, but I finish up with things this week and plan to have some good one-on-one time with the computer next week. Here is what Jordan and I have been up to....

Monday WOD:
Shoulder Press 1-1-1-1-1 {Danny (105,125,135,135,135), Jordan (45lbs)}
Push Press 3-3-3-3-3 {Danny (all at 135lbs), Jordan (45lbs)}
Push Jerk 5-5-5-5-5 {Danny (all at 135lbs), Jordan (45lbs)}

Monday CFE:
Run Tabata x 2 = 20 sec of work, 10 sec of rest for 16 rounds
Distance: 1750 meters
Tabata Bike

Tuesday WOD: "Jeremy"
21-15-9
Overhead Squat (95lbs/45lbs)

Danny - 7:24 Rx'd
Jordan - 6:19 (45lbs)

Odessa Workout at Globo Gym

Jordan and I pulled a card from the Hopper Deck today and rocked it at the Odessa YMCA. Everything was so weird because there was no music and no one was talking and dudes with headphones were walking around looking at themselves in the mirrors.... I'm so past this man!

21-15-9
Deadlift (205/95)
Knees to Elbows

Danny 5:44 (205lbs)
Jordan 6:40 ( 95lbs)

Real Quick.. Driving to Odessa...

This is Judo....



Thursday:

WOD: Back Squat 5-5-5
Judo: 2 hrs (Warm up, Throws, 3 min rounds groundwork, 3-5min matches, strength training)


Friday:

WOD: "Snatch Fran"
21-15-9
Snatch (65lbs)
Pull Ups

Time - 7:25 !!! It was good to be "Snatch'n" again!!!

CFE: 1 min ladder
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Distance: 3900 meters, 2.4 miles.

Totally Engaged!!!

I talked with a long lost friend of mine (Jason Ballard) last week and told him that Jordan proposed to me on Sunday night. He said, " Now you are totally engaged! You can't be anymore engaged then you are right now!"

Jason Ballard: I agree with you 100%

Two Sunday's ago Jordan Coulter (soon to be Jordan Morchat) proposed to me at Comm Church. As I closed my eye's (not to sleep, but only to rest) during a song, she placed the ring in my lap. I opened my eye's because of the unusual pressure I felt on my crotch and found the ring that Jordan had made for me. She then asked if I would merry her! YES!!!

I have since worn my ring for an average of 1 hour a day just to start getting used to it.

Jordan! I DO

Breakfast - 1 cup cottage cheese, 1 cup strawberries, 1 plum, 1 apple,15 almonds, 24oz coffee, 40 oz water (4 blocks)
Lunch - 3 eggs, 1oz deli ham, 1 slice of bread, 1 whole avocado, 2 oranges, 1/2 cup cooked spinach, 32 oz water (4 blocks)
Snack - 2 oz grilled chicken, 1 apple, 40 oz water (2 blocks)
Dinner - 4 oz chicken, 2 1/4 cups broccoli, 1 slice of bread, 1 avocado, 2 cups milk (6 blocks)
Snack - 1/2 cup cottage cheese, 1 cup strawberries, 1/3 cup oats (2 blocks)

Total Blocks = 18

WOD: 6 rounds
240m sprint
24 squats
Time - 9:33

Push Press 5-5-5-5-5
----115, 135,145,155,165

CFE: Tabata Bike

Morning Decaf Coffee...

Every morning I wake up and start heating water on the stove. I grind 1/4 cup of decaf espresso coffee beans and get the coffee press ready. I pour just a little water in with the beans to open up the flavor pours (this is called "Flowering the Beans") and then wait... this really means I turn on the boob tube and watch the Tour de France. When the beans have flowered I pour the boiling water into the press and let it brew for 5-10 min and then push the press, pour the coffee into my beautiful coffee mug (with cool stickers) and enjoy. Sometimes I go outside with the dog or sit and watch more Tour de France. Team Garmin-Chipotle is doing really well and they are the team I'm cheering for!! I drink decaf because I stopped drinking caffeine, but still love the smell and taste of coffee. It is a comfort drink for me... especially in the morning.
Here are some links to good fairly traded (helps the farmer), shade grown (saves the earth), organic (helps our bodies) beans:

• Grounds for Change
• Equal Exchange
• Higher Grounds Trading Company
• Pura Vida Coffee
  

Breakfast -1 cup cottage cheese, 2 cup strawberries, 1 apple, 2 cups milk, 2 cups of decaf coffee, 32oz water (6 blocks)
Lunch - 4 oz ground buffalo, 1 apple, 1 plum, 1 cup papaya, 16 oz water (4 blocks)
Snack - 16 oz water, 1 Clif Builder's bar, 1 cup soy milk (4 blocks)
Dinner - 5 oz grilled chicken, 1 cup butternut squash soup, 1 cup mac'n cheese (5 blocks)
Snack - 1 cup 2% milk (1 block)

Total Blocks = 20

WOD: Rest Day

Judo: 6:15pm - 7:45 - Throws, groundwork, grip fighting

Daily Food Diary

Here is the question... How can I dial-in my diet?

Answer... Write down everything you eat for a week and see where you fall short.
Everything seems to be a formula?... Well, this is because your body is a machine and if your machine needs rocket fuel, don't put regular gas in it!!! You need to give you body what it wants and for me with my CrossFit training and Judo and CFE... I need to pump rocket fuel into my system.

As I finished "The Hard Routine" I came to understand how much diet plays into everyday fitness and then into elite fitness. I use Dr. Barry Sears-Zone Diet- to track my intake and measure my foods. This week Jordan and I will be doing another experiment in nutrition... we will be recording our food. Everything and I mean everything...

Breakfast - 1 cup cottage cheese, 1 cup strawberries, 1 Apple, 1 Plum, 48oz water (4 Blocks)
Lunch - 4oz Deli Turkey, 1oz Munster Cheese, 1 Apple, 1 Orange, 1 Beer (5 Blocks)
Snack -1 Clif Builders Bar, 1 cup whole milk (4 Blocks)
Dinner - 5oz Buffalo Meat, 1.5 cup broccoli, 1 slice of bread, 1/2 avocado, 2 beer (5 Blocks)
Late night Snack - 1/4 cup cottage cheese, 1 cup strawberries, 1 cup whole milk (2 Blocks)

Total Blocks = 20

WOD: 3 rounds for time
50 double unders
20 sit ups
20 cross chops (30lb DB)
Time= 10:14

CFE: Tabata Run - distance covered = 950 m

The Hard Routine - Decomposed

In Andy McNab’s bestseller Bravo Two Zero, a book about a famous British SAS mission in Iraq, the commandos use the term “hard routine” to describe their mindset, focus, and seriousness when at work. When they step into an actual mission, crossing the line of departure, they say that they go on the “hard routine.” From that moment on, the rules are strict, the focus is singular, and all available resources are brought to bear with an intensity that is necessary for success. When they’re on the hard routine, there is no room for selfishness, indulgence, compromise, or distraction.

For the past 5 weeks I have been tracking my CrossFit Training, Zone Food and Sleep. I have been trying to "dial-in" my life in order to see if training and nutrition and sleep do effect quality of life. I have also done this in order to train myself in discipline and self indulgence. So why.....?

Here is an outline of what benefits I experienced while on "The Hard Routine"

Physical -

• Drop in % Body Fat from 12 to 9.8
• Increase in aerobic endurance
• Drop in CrossFit Benchmark WOD times, average of 1-1.5 min (Kelly, Fran, Elizabeth)
• Mile drop -20 sec, 400m drop -5 sec

Nutritional -

• Daily protein, carbohydrate and fat intake regulated
  
• Joint health from fish oil
• Increased energy and overall health
• Better sleep habits
  

Mental -

• Greater understanding of self
• Desire to continue with discipline over "letting go"
• Longer, better life outlook with Jordan

I plan to continue many of the disciplines practiced and will always be searching for a better way to live life.

WOD: Rest Day
CFE: 20 Fixed Gear bike ride out to church

21 - 15 - 9

This formula is used often in the CrossFit programing and seems to be a small stick of dynamite when it comes to the load used. This formula is found in "Fran" where it combines 95lb Thrusters with Pull Ups, and again in "Diane" where is slaps 225lb deadlifts with Handstand Push Ups. 21-15-9 is also seen in "JT" a hero workout which scream at you to combine Handstand Push Ups and Ring Dips and then Push Ups. Finally the formula is used in Elizabeth, 135lb Squat Cleans and Ring Dips. On any given day this simple formula can and will beat the shit out of any person who dares attempt to master it's time and order. I have tried to put up personal records with "Fran" = 3:36 and have been beaten many times. This past Saturday Jordan and I meet Elizabeth in a field and got our ass's kicked!!! Jordan used a scaled load of 65lb and I attempted to battle Elizabeth as Rx'd ( 135lbs ) We fought and held strong, but the formula of 21-15-9 plus Elizabeth beat us to a pulp.... Team Morchat walked away from the fight bloody and beaten..... by a Girl.
Jordan (65lbs) = 6:15

Danny (Rx'd) = 7:07

Tire Flips...

Here is what Brad Tillery, Andrew Kilzer, Jeff Hankins and I do for summer fun. Tire Flips... the tire weights 1000lbs and the challenge is: fastest 10 flips.



I have been sick since Wednesday night with some sort of food poisoning, which has not been fun... but I'm on the road to recovery and will be back in the swing of things by tomorrow.

are you disconnected from the matrix?

My computer has been in the shop for the past 8 days and I realized how disconnected I feel without it. I would make fun of Drew and Jenny for always being on the computer, but now I should make fun of myself. I am working on a final statement for "The Hard Routine" and will put up my findings by the end of the week. I have been keeping up with Judo and learning so much. I'm really looking forward to competing soon and can't wait to see how I do. Jordan and I have been really trying to Zone all of our meals, but it has been hard. I have really let my Zone eating fall by the way side and I'm ready to get back on track.
Here are some of the workouts that Jordan and I have been doing the past 8 days

Most to All meals Zone. Avg. 17-19 blocks

Week Five - Day 2

I haven't gotten much time to write on the blog, but I plan to give an update to the week and "The Hard Routine" tomorrow.
I drove back from Dallas today and got a quick workout in before dinner. Jordan is gone and that makes me sad, but she will be home on Thursday!

WOD: 1/2 Cindy = 10 min
As many rounds as possible in 10 min
5 Pull Ups
10 Push Ups
15 Squats

Danny - 12 rounds + 5 pull ups...

The Olympics start in 30 days!!! Check out NBC OLYMPICS for updates and video

End Week Four - Begin Week Five

Week Four - Good
Week Five - will be better and I'm going to try to get some benchmarks.

I'm in Dallas again at a Math Conference for CSISD. I get back to College Station on Tuesday night and I move into a new house for the rest of the summer. I'm going to have a new roommate (aka. Dog) named Jack. It will be good to have a dog around again.
Today I meet up with George and the North Dallas HS crew again for a workout. We did "Fran" and I got a new PR! Here is the video of George and me at the North Dallas High School gym!
WOD: "FRAN"
21-15-9
Thrusters (95lbs)
Pull Ups

Danny- 3:36 New PR!!!
George-

CFE: Tabata Run + 5 Sprints - [80 yrd sprints at a 30degree incline. (aka. Parking Garage)]

Week Four - Day 6

Jordan and I have had such a good weekend back in Liberty City. Today has been a day full of art and eating and CrossFit Games online. We have been keeping up with Dutch and Johnny. So far Dutch is in 4th place and has a shot for 2nd! Keep it up Dutch! Mom and Jordan painted our wine bottles for the wedding and Dad filled 4 cavities in Jordan's mouth! Welcome to the family Babe!!!
Eating has been OK... and I mean... I'm eating a lot and loving it!! We had Lamb and sweet potato fries for dinner tonight. Ummmmmm...

Sleep: 8.5 hrs

Zone: Total Blocks = ? maybe 17-20

WOD: 3 Rounds for Time
7 - KB Swings (55lbs/35lbs)
15 - Ring Dips
20 - Med Ball (20lbs/8lbs)
30 - Sit Ups

Danny = 7:57
Jordan = 8:06

CFE: "Griff" for Time
Run 800m,
400m backwards
Run 800m,
400m backwards

Danny = 11:40
Jordan = 15:24