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

Week Four - Day 4 & 5

Day 4 was a Rest Day. Jordan and I drove to Liberty City to spend the holiday with my folks and friends.

Sleep: 7 hrs

WOD: Rest Day

Zone: Total Blocks = 19


Day 5 has been good! I got some sleep and being home with Dad and Mom and Jordan really has allowed me to relax. I've been keeping up the the CrossFit Games (http://games.crossfit.com/)
and can't wait to see how Dutch and Johnny do!! Good Luck guys!@! Jordan and I had a good workout and Texas is HOT!!! 97 degrees today!!!

Sleep: 8 hrs

Zone: Total Blocks = 18

WOD: 3 Rounds for Time
5 KB Swings (55lbs-M/35lbs-W)
10 Burpees
20 Half Moon Ball Slams (20lbs-M/ 8lbs-W)
30 Sit ups

Jordan = 7:57
Danny = 7:06

CFE: Tabata Run - 2o sec on/ 10 sec off
Distance - Jordan = 7oom
Danny = 875 m

Week Four - Day 3 - Eating Humble Pie

For the past two days I have been experiencing what people in the South call... "humble pie"... I have actuality been eating it! If you are not familiar with the word... you might remember seeing it quilted on your Grandmothers blanket or embroidered on a handkerchief hung in glass right next to the door. Or maybe you remember the sixties folk group... Humble Pie?


Jordan (aka. Soul Mate) has been feeding me double doses of this stuff and it tastes great. Every morning we meet at CrossFit (aka. garage gym) and push each other into the world of pain and excitement... together... and let me say this again... we do it TOGETHER~ She pushes me and I push her. We win and compete and encourage and it is great, because I always win!!! Drew Cavin beat me twice and I was OK with that. He is an amazing athlete. BUT---- Jordan~ who is also an amazing athlete and who has been athletic since she was born is now raising the bar for Team Morchat! She has beaten me for the past two workouts and it really feels good, for three reasons.

1. She is my sole mate and I love to see her succeed and win, even if this means beating me!
2. She has completely changed as far as athletic ability from really good to fucking awesome!!!
3. She is always smiling no matter what is happening to her body (pain, hurt, sweat, dirt,etc.) and she is always joking around when the WOD's are finished!

Today I have a better understanding of what it is to live and share life with her. We are Team Morchat and no matter what place I finish or who beats me, she will always be at my side pushing and laughing and encouraging me to a be better! If this trend continues she will be first and I will need to step it up to her level. I love you Jordan!!! Life with you is complete!

Sleep: 7 hrs

Zone: Total Blocks = 17
Breakfast 4
Lunch 4
Snack 3
Dinner 4
Snack 2

WOD: For Time
21 Over Head Squat - 3 Wall Ball
18 OHS - 6 Wall Ball
15 OHS - 9 Wall Ball
12 OHS -12 Wall Ball
9 OHS - 15 Wall Ball
6 OHS - 18 Wall Ball
3 OHS - 21 Wall Ball

Jordan = 13:37 (33lb OHS/ 6lb Wall Ball) She killed it!!
Danny = 13:49 (65lb OHS/ 20lb Wall Ball)

CFE:
1min on, 1 min off
50 sec on, 50 sec off
40 sec on, 40 sec off
30 sec on, 30 sec off
20 sec on, 20 sec off
10 sec on, 10 sec off - then go back up the ladder until you finish with 1 min on.
Distance= 2400 m/ 1.5 miles (I had a really good CFE workout)

Week Four - Day 2

Today was my last day as a CSISD Summer School Teacher. Our kids took the third round of TAKS testing and either moved on to 9th grade... or will repeat the 8th grade. I read the entire July issue of Texas Monthly and loved it!!! God Bless This Great State!!!My lunch was a bit large and greasy, but it was free and I had no choice in the matter. I had 6 slices of Little Ceaser's Hot'n Ready which is about 8 Zone Blocks plus 5 fat blocks. oooops. That will not feel good tonight ;).
Jordan and I are eating dinner with Kelly Lewis ( Material, inc. ) tonight and can't wait to see her. The house is pretty empty and really hot, but that is my doing because I'm trying to save a little cash until school starts up in August. I have Judo tonight and I've been chomp'n at the bit to get over there and get slammed!

Sleep: 7 hrs

Zone: Total Blocks = 19
Breakfast 3
Lunch 8
Snack 3
Dinner 3
Snack 2

WOD:
12-9-7-3
Heavy squat clean to front squat
Sprint 200m
Kipping pull ups

Time: Danny = 11:46 w/ 176 lbs
Jordan = 11:19 w/ 52 lbs

Judo: 1.5 hrs of training ( throws, ground work, grips, burpees!)