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

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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!