I'm moving!

"Fights will go on as long as they have to"
is moving. Please continue to follow me at
my new home.

Fights will go on as long as they have to

With everything... there is simple and complex

For the past few days life has felt very simple and then ten minutes later, very complex. We had our grand opening/ FGB this past weekend and should have some pictures up on the main site later this week. School has been busy with Robotics practice after school every day until 5 and then Rugby until 8pm. I have started reading "A Sand County Almanac" by Aldo Leopold. This book has allowed the complex to move toward the simple. I read it as part of my bedtime routine. Yes I'm 27 and have a bedtime routine. And Aldo really paints a picture of simple, calm life. Jordan put together the garden this past weekend and we hope to see plants very soon.
Lifting has been going well and the Brazos Valley Barbell Club is now official with USA Weightlifting. We are club # 4306!!! That it. I'll keep you posted with video soon.

peace,
d

No sleep, good beer and friends

Sleep has been really bad. Only around 7hrs a night, but on a good note... I shared a beer with Mark and Kevin last night! AMAZING.

Peace
d

The Haka

Training the A&M Rugby Team has been an amazing thing. 16 of the best rugby players call Jordan, Marshall and I ... Coach. I'm learning more and more about the game and this video gives me chills!

This week

This week has been crazy with school and Robotics (yes, I'm a nerd).
We have our 2009 Brazos Best Robotics Kick Off tomorrow and I will be "supervising" 20-28 middle school students from 8am to 2pm. I'll need a beer after this one...., but training has been good and my body has stopped hurting for the moment. Andrew Kilzer and Dale Smith have been training with me in the mornings and ... it feels good to have people to throw weight around with.
This weekend I plan to finish welding our pull-up system... WHAT... you weld?
My neighbor across the street has been teaching me how to weld..yes it is true! I have been welding and grinding and ... that sounds like a high school dance move?
Rick has been showing me the in's and out's of welding and I even have my own welding helmet! I'll post some pictures of our creation soon.

screw it!

Ya know... screw it... I'm not going to post my food! It takes to damn long to type this stuff and I eat to much. I still love you all, but I can't do it any more.....

P.S. I'm still doing the hard routine... , but my friend Dutch inspired me to lift heavy and now I have a group of people that I've tricked into doing it with me... at 6am!

the quarry

The weekend was great. Taylor and Rachel came into town and we went to First Friday's in downtown Bryan. Dutch also was in town and came to throw some weight around today.
I won't post my eating over the weekends (to much to post and I'm never at the computer), but will post my workouts.
Friday: Fight Gone Bad = 341
Saturday: Rest
Sunday: Oly Max --- Snatch = 165lbs --- C&J = 215lbs

Monday will start the first annual meeting of the Brazos Valley Barbell Club. We will start a strength cycle from Performance Menu. We will be meeting M,W,F at 6am. Right now Andrew K, Dale S, Jordan M, and myself are the only members, but we will grow as needed. We will have a website up this week so that we can track our progress.

Peace!

after the storm

Most of the summer was spent building the new gym and using construction as my fitness but now that I am attempting to start back with the o-lifts my body is telling me something different. I hurt in places that I haven't felt for a long time and I'm really hungry during the day. This is my fault. I did this to myself. I plan to get a good solid max for both lifts this Saturday morning with my wife and hopefully that will give me a good starting point for the next two months.

Training:
3x3 Back Squat - 245lbs
----
5 rounds
10 push ups
10 sit ups
10 KB swings (1.5pood)
---
4:10

Breakfast: Another great egg mix with sausage, 1/2 avocado, 2 slices of bacon, 2 bites of a nectarine.
Lunch: 2 spiced pork chops, 1 pear, 1 nectarine, 1 avocado, hand full of almonds
Dinner: Chuck Roast and cucumber salad
Snack: 1 can of tuna with almonds, 1 banana with PB.

decay and rebirth

"The Hard Routine" - Round 2

Training: Rest Day

Breakfast: Jordan's Egg-mazing Scramble, 1/2 nectarine, 1/2 avocado, 2 cups coffee
Lunch: 2 Pork ribs, 1 nectarine, two hand fulls of almonds
Dinner: 2 Pork ribs, Cucumber-tomato-onion salad, 1/2 avocado, Fish Oil supplements

I'm only going to allow for 1 beer a week and right now I'm going to say the only limit on coffee is what I can drink at home before school.

Roof and Glass

Momma Morchat came down this past weekend and helped add the beauty to the beast! We have stained glass windows so that when you are rowing 1000m or snatching 100kg you will have the beautiful sun shining on you in many colors! Also, Pappa Morchat and Tom Black and Jordan put up the roof. We are officially "weathered in!"

Video 2

video

I'm still building a garage!

I'm building a garage!

What I have been doing?

Chickens!

Peace.....

Go Heavy!

This past week has been great! I've gotten to talk to a lot of friends and we even did a video chat with Team Cavin. Taylor is going well in China and we usually g-chat with him. My dad comes into town today to help with the gym site. We are going to be digging the "footers" for the building and framing for the concrete. Jordan is so beautiful and we are still learning so much about each other. I love it!!! I love her and am so glad she is my wife!!!

Catalyst makes me feel like I want to rip down a house, but I'm not HULK .... yet?
Friday we did:
Power Snatch - 75% x 2 x 3 = 123
Snatch balance - 80% x 2 x 2 = 132
then a MetCon,
3 rounds for time
--------------
10 Pull ups
10 Front Squats (135)
10 Burpees
-------------
D-mo - 3:55

__________________________________________
On Saturday our neighbor, Rick, came over to help push 9 yards of fill dirt around with his "Farmill LoBoy Tractor" (1955) it was great! We are really building this thing!

Lifting:
Go Heavy!
---------------
Snatch
C&J
Back Squat
---------------
Danny = 155/216/298
Jordan = 57/102/112
Marshall = 165/205/242

Our bodies didn't really want to do these lifts, but Jordan got a PR in the Clean&Jerk and is getting better at the snatch. Marshall has a beautiful snatch and I.... well ?

Day 3 - Performance Menu Strength Cycle 1

Moving to a more strength focus has been really good for Jordan and I. We can take our time and talk and lift and figure out the whole "CrossFit Business". I am really getting excited for Jordan as she moves toward being the full time trainer at CrossFit ATM. I bought 26 yards of concrete yesterday (3 truck loads) and we pour on June 5th!!!

Catalyst Workout:
Front Squat - (70% x 3 [210], 75% x 2[225], 80% x 1[240]) x 4
Snatch Pull - 100% (of snatch) x 3 x 3 [165]
Heavy Single Split Jerk - [218]

MetCon:
3 rounds for time of:
-------------------
15 KB deadlift high pull - 30% [52]
20 KB one arm snatch - 25% [44]
-------------------
Danny - 3:43
Jordan - 3:49

Day 2 with Performance Menu

Lifting:
•Mid-hang muscle snatch - 60% x 3 x 3 = 88lbs
•2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets = 108lbs

MetCon:
10-16-20 reps for time:
KB swings - 30% BW = 52lbs
DB clean + 2 push press - 30% BW = I used two 30lb DBs.... 10 more lbs than my BW
-------------
Time: 13:17 ( jordan beat me )

Monday with Performance Menu

Today was a good day back! The weather was so nice and there was a great breeze.
I started with Catalyst/ Performance Menu today -

Back Squat - 83% x3x5 = 242
Snatch Deadlift - 110% (of snatch)x3x3 = 180
Push Press - 80% x5x5 = 135
Strict Pull Ups (6,8,10) x2
Weighted Sit Ups 2x10 (35lbs)

---------
MetCon- 5 rounds for time
---------
10 Deadlifts (225)
400m Run
---------
12:46

I will coach Jordan tonight and can't wait!

I'm back on the horn or ( 5+5 =11?)

I started back to training today. It sucked... because I've been really liking "not" training for the past two weeks! Jordan and I are starting with Performance Menu on Monday. She really wants to get stronger and faster! I'll be her coach and I hope this goes well!

Back Squat: (High Bar... because it's better for you!)
5-5-5-5-5-5
--------------------
135-155-198-218-238-258x2

Everything felt good and I hope to be explaining more about why to use the high bar vs. low bar back squat in the next post! Until then... Drew... put the bar higher!

Results - 17th overall male

Well... here are the workouts we did!

Saturday WOD1:
Row 500m
10 Squat Clean & Jerk (155lbs men)
Row 500m
10 Squat Clean & Jerk
Row 500m
10 Squat Clean & Jerk

WOD 2:
50 Chest to Bar Pull ups
50 Burpees

Sunday WOD 3:
Nine of Spades / Hopper Deck
3 Rounds, 21, 15, and 9 reps of
Box Jumps (24 inches)
KB Swings (1.5 pood men/ 53lbs)
Sumodeadlift Highpull (95lbs men)


We all had a blast and kicked butt! (meggie, wes, dutch, danny, kerr, elisha, jordan)
Wes and I were in AMC together and he owns CrossFit Austin, it was so good to get to see him and workout together! Kerr trains in Austin with Wes and Elisha owns a box in Maimi, CrossFit Threshold. Jordan is the most wonderful wife on the planet! CrossFit has such a great community of people and I'm so glad to be apart of it!

Thanks to everyone!

And we're off!

I will keep everyone watching and reading posted with any news from the weekend. If you are praying or thinking about me... Thank You!

May strength be kind and courage gentle,
danny

Three days and counting...

I have three days until the Southwest Regional CrossFit Games and was suppost to be resting and eating great and sleeping, but life doesn't care about the games, so.... because of drainage problems in our backyard I spend all day Saturday/ Sunday/ Monday (monday was only 4am-7am, 4pm-7pm) digging ditches for three French drains before the rain started yesterday afternoon. I didn't get all of it done so yesterday after work I dug more in the rain and had to get under our 1947 house and repair two beams! This sucks and you have to prepare mentally to go under your house in the dark with mud and water everywhere. When I was done I looked like Encino Man!

But, I had a great meal and Jordan is the best wife in the world! I love her!

Three days until I see how I match up ? Three days until I find out what the WOD's will be? Three days until I can stop worring about this regional games and have fun!

[peace]

The last hard day...

Today was the last hard day before the regional games on May 2-3. Jonny and Marshall have been coaching me and put me through "one heck of a WOD" this morning.

3 rounds for time
--------------------
10 Squat Clean & Jerks ( 155lbs)
20 Chest to Bar Pull Ups
30 Box Jumps
--------------------
Danny: 18:34 .....blah....

For the next 8 days I will be doing a lot of stretching and sleeping!

peace

Olympic Weightlifting Seminar with Catalyst Athletics

I spent the weekend in Dallas (Dallas Central CrossFit) with Marshall Lowy at the Olympic Weightlifting Seminar put on by Greg Everett, Aimee Anaya and Catalyst Athletics. We had a blast!!!! We spent two days learning complete progressions for the Snatch and Clean & Jerk. 10:00am to 5:30 pm of Snatch (Saturday) and 10:00am to 4:00pm of the Clean & Jerk (Sunday) We both feel very comfortable teaching the Olympic lifts and really improved our own lifts. Here is some video of Marshall and I at 225lbs on the Clean & Jerk.






We also spent the weekend with George and Betsy and Baby River. It was great! Thank you so much for opening up your home and hearts to us!

Taylor... We miss you!

Rachel... we want to meet you.
Love,
team morchat

Gluten Free Pizza

So for the past three months or so, Jordan and I have been cutting gluten out of our diet. There are many health/performance/longer life reasons why and I'm not going to go down that road on my blog, but visit Jordan's blog and she will take you there! jordancoulter.blogspot.com

We started making gluten free pizza and it is amazing! We make the crust by hand with Bob's Red Mill Gluten Free Pizza Crust Mix and just follow the directions on the back. Then, we put all sorts of great pizza toppings on and "BAM" in the oven for 17 min. Watch the magic happen!

It has been great we love it and it give us left overs for lunch the next day. Try it and email us for questions!

As far as training I have been doing last years game WOD's to try and prepare for Regionals. I did two WOD's yesterday and today I did the finial WOD from last years games. 30 Squat Clean & Jerks with 155lbs. It hurt!, but it felt good at the same time. Marshall timed me and I had three specptators. I finished in 5:21... which isn't bad, but I need to go faster!!! I'm taking the next two days off to rest and eat well. I will be at an olympic lifting cert this weekend in Dallas with Catalyst Athletics and Greg Everett > can't wait! Nother feels better than a good snatch!

WOD in the morning... WOD in the evening... WOD at supper time....

Training has been going very well! After work I have been doing a Tabata Run to get my blood flowing and my running down. Things are looking good and I will start to slow down after this weekend. Check out MaxFitUSA on tapering. Sleep and Eat Well! I have also been doing double WOD's to see what it feels like and let me tell you it sucks! After work today I did the Burpee/Deadlift WOD from last years games. I just got home and said, "Shit... here we go" (constantly varied!) or maybe (constantly CRAZY!)? Here is my Tuesday. I hope you enjoy.
Peace

Tuesday WOD:
400m run
21 Muscle Snatch (75lbs)
21 Pull Ups

400m run
15 Muscle Snatch
15 Pull Ups

400m run
9 Muscle Snatch
9 Pull Ups
-_-_-_-_-_-_-_
Danny= 9:48

Tuesday Afternoon WOD:
5 Rounds for Time
--------------------
5 Deadlifts (275#)
10 Burpees
--------------------
Time: 5:35 (You are not allowed let go at the end of the DL's. You have to set it down)

Love you guys!

Drew and Jenny and Sam and Baby....

Here is a link to our friends blog. They just missed a tornado hitting their house in Tenn.
goteamcavin.blogspot.com

WOD:
7 rounds
---------------
10 SDHP - 95lbs
10 Ring Dips
---------------
Danny: 5:43

We had a great weekend of eating bread and gluten which put us into a gluten comma of eating more bread and sleeping and drinking! Needless to say... we were glad to get back to Bryan,TX. We really love our community here and take every chance to hang with our comm-family! Drew and and Jenny and Sam and Baby Cavin... we are so thankful that you are safe and hope that you are able to help those around you rebuild!

Getting ready for the Regional Qualifiers

So in three weeks I will be competing in the 2009 CrossFit Games Regional Qualifiers in Fort Worth, Texas. The competition will be three workouts. Two on Saturday and one on Sunday. I will have now idea what the workouts will be until the week of the comp. (constantly varied!) So... therefore I'm getting ready for anything!

On another note...

We had Dutch Lowy and Meggie and Marshall over for breakfast today and had a blast. We will soon be official share holders in CrossFit A&M Corp! We are praying to see if God will have Jordan be the full time trainer and make it her income! If you know us... please pray with us!

My birthday was March 25th and I did a Birthday WOD of 27 + 1 (to grow on) = 28 Clean & Jerks with my body weigh 175lbs. Here is the video from the 6 am workout!

May strength be kind, and courage gentle...

just some notes

27th Happy Birthday WOD:
27 Squat Clean & Jerks (Body Weight= 175)
Time: 11:13

Friday WOD:
25-20-15-10-5
Pull Ups
Wall Ball (20lbs)
Double Unders
------------------
Time: 8:44

Sunday WOD:
3-3-3-3-3-3-3
Front Squat
--------------
132-176-196-216-236-256-276!!!!! NEW PR!

Monday WOD:
4 rounds for time
400m run
20 Burpees
------------
Time: 11:32

St. Patrick's Day WOD =100 Burpees + 1 Pint of Guiness

Happy St. Patrick's Day!!!! from Murfreesboro, Tennessee.

100 Burpees + 1 Pint of Guiness ---- for time!



It was 7:15 am

peace

Headed to Tennessee....

The week has been great. Spring Break officially starts for me in 4 hours!!! Jordan and I will start our drive up to Team Cavins neck of the woods and we will get to visit my folks and Mike and Lisa Buck along the way!

Wednesday WOD:
7 rounds
---------------
10 SDHP - 95lbs
10 Ring Dips
---------------
Danny: 5:56

Thursday: Rest Day

Friday WOD w/ Marshall
30-20-10
--------------
Med Ball Cleans
Box Jumps
Ring Dips
--------------
Danny: 6:31

I'm ready to sleep and hang with the family!!!!

Peace and Love,
d

Sleep + Reading + New House

I've been doing a lot of readying lately... 3 books:

1. The Omnivore's Dilemma "A natural history of four meals" - Michael Pollan

2. In Defense of Food "An Eaters Manifesto" - Michael Pollan

3. Lights Out "Sleep, Sugar, and Survival" - T. S. Wiley

I've told myself that I can only read "food" books during the day and sleep books right before I go to bed. (it helps get me ready for sleep) . All of these books are amazing and very insightful. They all make me want to move to Oregon and live off the grid, but I can do really close to that in our new house! We found a local organic garden co-op in Bryan and a place in Iola that we can get grass fed beef from! Jordan and I made curtains for our room this weekend so that it is really dark at night, and we are doing a good job on our budget. The CrossFit gym is in the finial planning stages and we should break ground in early April.
Training has been good and I have been working the morning shift every morning at the Gym! I love getting up after a good nights sleep and training folks.

"The Inwood House" is great and we are almost totally out of boxes with our art ready to go up on the walls! Jordan has been working on our budget and she has been doing a superb job! We are driving to Tennessee this weekend to visit Drew and Jenny and Sam and Baby Cavin for 4 days!

Friday WOD:
Front Squat 5-5-5-5-5
132-152-178-198-218
Met Con
1/2 Jackie - 3:30

Saturday WOD:
Push mow our yard and do house work.. KADUSH!

Sunday: Rest Day

Monday WOD:
7 rounds for time:
--------------
7 thrusters
7 burpees
--------------
Danny - 8:56 (w/ 108lbs)

Tuesday WOD:
Split Jerk 1-1-1-1-1-1-1
88-132-152-178-198-218-238 (x) - 228
Met Con
500 M Row

Jordan and I have really been dialed on our diet and we are trying to get our sleeping up to 9 hours a night!!!!!

Peace

Correction...

We are having Fire + Beer = Firebeer Night on Saturday at dark'30!

Wednesday

I'm back in it... and ... it feels great. Having taking about 3 weeks off my mind was able to "let go" of CrossFit Training for a while and reset. I think that maybe this should be a more regular thing... 6 weeks on.. 1 week off (mental health break!)
I've been doing some painting and moving which has been really good for me. I love creating and building. The house is coming along and we have been blessed to have my Dad, Art Morchat, stay with us the past two nights. He was in Austin trying to change the minds of our stubborn state government.

I've been listening to a lot of "Bon Iver" and "Iron and Wine" and have been playing the guitar again. For some reason I put that to the side and it feels good to play again.

Wednesday morning I went to the gym and did Clean & Jerk. I felt good, but didn't have a coach there telling me what I wasn't doing.. or doing right. (not much is right, but you know?) I did singles and really tried to focus on the Jerk. I got up to 200lbs and did about 4 at that weight. I finished up with a 500m row. Today is a rest day and Jonny and I are going over to the BodyLab on Friday to see the new box and do "FRAN" with Matt and Laurah.

If you are in town this Friday night, Jordan and I are having a fire and beer night at the new place.. just stop on by and come hang!

Peace

1...2...3..GO!

I'm back and going full force. We moved into our new house on Friday and I started back to training Yesterday (Monday) Jordan and I woke up at 6am and did "Bottom to Bottom Tabata Squats" in our bedroom! GOOD MORNING! In the afternoon I went up to the gym to hang and did Snatch work ( muscle snatch, snatch balance, single snatch) and did 155 about 4 times. It felt good to put the D0-Win's back on my feet (Do-Win is a lifting shoe with an elevated heel) After the snatch work I did the ATM WOD with Josh...
25 ring dips
400m run
25 push ups
400m run
25 HSPU
400m run
-------------------
Danny- 10:00 (10 HSPU, 15 Pikes)
Josh- 10:20 (Same)

I felt really good and went home to my beautiful wife and our new home!!!

This morning Jo and I woke up again at 6am and went to the gym. We knew that Jonny would be there (my workout buddy) and we did the WOD.

21-15-9
Dead lift
Pull ups
-----------
Danny- 4:31 (225lbs)
Jordan- 7:53 (100lbs) She has a great Dead lift!! and is getting really strong!

I did all of the Dead lifts unbroken. Jonny didn't want me to put it down. We have been talking a lot about work capacity over broad time and increasing this for me. Basically, I need to get faster with heavy stuff and not rest as much. It was good to have him push me!

My Dad is coming into town tonight to hang. Can't wait!!!!!

The FLU... plus everything else

So I got the "Flu" on Friday Feb. 6, 2009 and fought the good fight until that Monday. I went to see the doctor... who told me that I had the flu and I just had to wait it out:( I then took two days off of work to rest and my wonderful and beautiful wife did the same to take care of me! That weekend I got an upper respiratory infection from all of the crud that was stuck in my lungs and was hit hard again by Mother Nature. Right now I'm on the up swing and got to train yesterday. Slow lifts, Deadlift and Back squat. It was a good intro back into the world of CrossFit. I also read this blog post at www.robbwolf.com --- it is about intermittent fasting and illness and performance. I'm very intrigued and mid March, Jordan and I are getting Nutrition Certified by Robb Wolf himself... so I can't wait to pick his brain on the topic.

+ We close on our new home this Friday!!!!!

peace

The Day after Super Bowl...?...

Well... Super Bowl parties are really fun when the beer and food is free, but the day after sucks! Training is going well and Jonny and I are really seeing gains in work output and a drop in times.

Monday WOD:
5 rounds of
30" Box Jump - 10 reps
20lb Wall Ball - 15 reps
200m Sprint
--------------------------
Rest 2 min between rounds
1:27 / 1:20 / 1:33 / 1:49 / 1:44

Saturday...

it was a good day! Breakfast at La Bodega and work at Northgate Vintage. Jordan reconnected with the Kurtens and I PR'd on Nichole.... 151 Pull Ups with 7 rounds!!!

Rest Day on Sunday and party with Jonny and Courtney Kahaler!

The Past Four Days...

Tuesday: "Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Danny: 3:06/3:30/4:10/4:46/3:41

_______________________________

Wednesday:

5-4-3-2-1

175lb Thrusters

350lb Deadlift

Time: 8:31

______________________________

Thursday: Rest Day

______________________________

Friday: "Elizabeth"

21-15-9
Squat Cleans - 135lbs
Ring Dips

Time: 6:42 Rx'd ( NEW PR!!!!!)

Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace. -Victor Hugo

Grace - Squat Cleans Standard

Today I did "Grace" which is 30 Clean and Jerks for time! I did the games standard which is a squat clean instead of a power clean. It was great and sucked at the same time!
Grace (w/Squat Cleans) VERY ULGY!!!
D-mo = 5:24
I then did a Tabata Run right after getting my lifting shoes off!!!(ouch) Distance = 800m


Jonny did "ISABEL" 30 Snatches for Time
Time: 6:41
He also did a Tabata Run with me and killed me!!! Distance= 850m

Interns at Casa de Morchat

Friday night we had the pleasure of hosting three amazing interns at Casa de Morchat: Jay Dunn, Hailey Miller, and David Ten-Have. They all drove in from Houston and we spent the night sharing stories and Guinness with Team Kalaher. On Saturday morning we sent David off to work with Rudy's Breakfast Tacos and then a morning fire with coffee! (great!!)
Then, we introduced Jay and Hailey to CrossFit with Max Cleans followed with a sweet first CrossFit MetCon WOD!!!
Jay and Hailey
3 Rounds for Time:
---------------------
7 Burpees
7 Meb Ball Cleans
200m Run
------------------
Jay- 4:20
Hailey- 7:18

Then, Team Morchat and Jonny did a WOD that Drew Cavin made:
3 Rounds for Time
--------------------
10 Burpees
20 Pull Ups
30 KB Swings
----------------------
Jordan - 7:10
Danny - 7:05
Jonny - 6:45

Drew !!!! Great WOD send us some more and we will do our best to suffer through your madness!@!!!!!

My morning... Workout?

Jordan has been gone all week and that leaves me without my better half. I eat by myself, sleep in a cold bed and workout alone or with Jonny. Today I decided to do the WOD in the morning which was a bold step because I haven't done that since July 08. So... I woke up at 5:30am and had a glass of water and a snack then went to the gym to train. The air was cool and it smelled like "grass dew". Marshall timed me and I did 4 rounds of Mr. Joshua which sucked!

Mr. Joshua
---------------
400m run
GHD Sit-Ups, 30 reps
250lb DeadLift, 15 reps
---------------
Dmo- 20:14 (4 rounds)

Rx'd is 5 rounds, but Marshall told me to stop so that I wasn't late to work. Next time... all 5!!!!

wise words from Jonny Kalaher...

Today, after Jonny and I did the main site WOD we started to talk about why we do CrossFit and why do we change our diet and why we go 3 days on and 1 day off.... etc...
(you see Jonny and I seem to get real philosophical after we workout)
Jonny told me, "the games are fucking me up... I used to have a beer after I worked out and now I'm (pointing to his glass of water) I mean it used to be fun and not work"
Let me restate Jonny's words, "It used to be fun and not work!"
That is so true... when Drew and I got into this CrossFit thing it was fun. We talked about new ideas and read new articles and spent 1-2 hours a day on the site watching videos and such, but now with the games, about 25% of the time I feel like I can't let myself down. It is almost as if there is something to lose if I don't do well at the Regional Qualifiers in Fort Worth.? I don't know, but to me CrossFit is fun and new and exciting and life changing, and if you like something 80% of the time then you are on the right track! Well... I like CrossFit 90% of the time and will continue to get better at everything by specializing in nothing! I will work my ass off even if Jonny beats me in every workout..... why? because it feels good and I am a better person because of Jonny and Marshall and Dutch and Drew and Jenny and especially Jordan!!! CrossFit brings out great things in me! Period!!!

Tuesday WOD:
-----------------------
AMRAP- 15min
10 Front Squats (128)
20 Sit Ups
5 Push Press (128)
----------------------
Danny= 8 rounds
Jonny= 10 rounds + 4 FS


Wednesday WOD:
---------------------
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
------------------------
Jonny= 14:46 Rx'd
Danny= 14:46 ( sub pike push ups for HSPU)

Wife and Coach!

Today Jordan coached me in the split jerk. She wanted me to take a deep breath, set my back, have my feet hip width apart, dip and drive the weight and then get underneath it as fast as I can with locked and active shoulders. I did a good job until I failed at 228lbs.
135-178-198-208-218-228(Fail) ---- Jordan is a great coach and really knows her movements!

Then I did a quick MetCon-
3 rounds for time:
250m Row
230lb Deadlift
------------------------
d-mo=3:48

Jordan did a "Burpee" Fran:
21-15-9
Burpees
Pull Ups
-------------
j-mo=5:30

Garage Gym - Morchat Style

So for the past year or less I have been trying to accumulate a small garage gym... Well, I think we are really close!

We have two 20" Plyo Boxes, a squat rack, Olympic rings, kettle bells, an Olympic Bumper set, lifting shoes, a women's and men's Olympic bar , a lifting platform, a 20lb and 15lb med ball, some olympic iron weights and a small garage! Every thing is set!We are ready to do it right! I spent the past two nights building the lifting platform and plyo boxes and they turned out great! Our bumper plates get here on Thursday and we can't wait!!!!

WOD:

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

-----------------------

Jonny: 16:25

Danny: 19:19

100 Burpees For Time:

Jordan: 7:25

Friday is always a good day!

Today... Jordan and I looked at a house just inside Bryan and can't wait to show our parents this weekend! I was walking around the house having visions of our kids running around! Jordan was a solo trainer at the gym tonight and Jonny and I did some Catalyst work and then the WOD.

Catalyst:

• Snatch - 85% x 2 x 4
• Clean & jerk - 85% x 2 x 4

Jonny and I got up to 155lbs on the Snatch and 180lbs on the Clean and Jerk.

WOD:
AMRAP in 15 Minutes of…
15 KBS
15 Wall Ball
200m Run
-------------------------
Jonny: 6 rounds + 4 KB swings (53lbs KB/20lb Ball)
Danny: 6 rounds (53lbs KB/20lb Ball)
Jordan: 5 rounds (35lbs KB/ 12lb Ball)
Courtney: 5 rounds (35lbs KB/ 12lb Ball)

It was great working out with Team Kalaher and having Jonny push me so much has been good... I hate losing to that guy!

A very needed Rest Day!

Yesterday Jordan and I trained at CrossFit ATM with Jonny and it was great. Their were 13 clients there at one time so it was very controlled chaos! At the end of the day {6:30pm} Jonny and Jordan and I trained Overhead Squats 3-3-3-3-3 with a focus on keeping knees over feet and active shoulders.
Jonny= 95-135-179-198-218x1
Danny=95-135-179-198x2-198x1
Jordan=33-53-53-73x1-73x1

Also, Jordan and I signed up to attend the CrossFit Nutrition Cert. in Austin,TX on March 21st with Robb Wolf! We can't wait! Check out Robb's site {click here}

Today, Jordan and Jonny and I are taking a much needed Rest Day!

My body doesn't understand?

Right now if you came up and tried to get in a fight with me by pushing first and waiting for the second push back... I would probably let you push me down and then start crying...
Since last week when Jonny and I officially started training for the CrossFit Regional Games I have been doing pretty good. Jonny says my form has been solid and my "rest time" great! As of yesterday my body has been telling me something different....
... "Danny.... why are you working out... I want to go back to Thailand and drink cool drinks on the beach... and I want to eat bread and drink lots of beer!!!"
My body doesn't understand that I want to live to be 100 and be able to race my kids in the 100m when their in college! It doesn't know that I want to be free of cancer and have healthy bones until I die! My body is telling me to stop making it better, but I wont!!!!!
Yesterday's training WOD was a 155lb power clean (45 reps) which was the heavest I have ever lifted in the power clean, and I was really scared of having no form in the later reps and hurting my self. BUT... CrossFit works! let me say that again... CrossFit works! Good form works.... technique works... and friends as coaches works!!! Jonny and I did:
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
------------------------------------
Jonny: 6:45
Danny: 8:36

I felt so good on the power cleans.. my back was strong and tight, my grip was wide, my spine had good curve and I was driving through my heels! I DID IT!!! I made it through the workout and got every rep! This May 2&3 I plan to show the CrossFit Community what CrossFit ATM does!! ( I mean Dutch does that all the time, but you know what I mean!~)

Jordan got home from work yesterday and did Diane:
21-15-9
Deadlift ( she used 95lbs)
Hand Stand PushUps ( did pike pushups from a chair)
-----------------------
Time: 5:14 She killed it!!!!

Training Buddies!

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Danny: 8:19

Jonny: 9:14

Jordan = 21-15-9

33lb Thrusters (womens bar)

Burpees

Time=5:38

Training with the Kalaher Boys!

The past couple of days Jordan and I have been training with Evan and Jonny Kalaher. Evan is visiting from Mass State and Jonny is still the same cool dude! Jonny and I are training for the 2009 CrossFit Games Quilifer in Fort Worth, TX. The event will take place some time in mid May. So far Jonny has killed me on every workout and it has been good having someone push me. My goal for the next week is to not stop and rest during MetCon workouts.

Friday WOD:
Clean & Jerk 1 rep max

Danny: 205lbs with great form
Jonny: 205lbs with better than normal clean form!

MetCon:
21-15-9
45lb Thrusters
Burpees

Danny: 4:42
Jonny: 4:26

Saturday WOD:
4 rounds for Time
-400m run
-15 Handstand PushUps
-2 15ft Rope Climbs

Jonny: 13:... something Rx'd
Danny: 14:... something (sub Box Pike Push Ups)

Jordan and I should have our little Olympic Gym up and running by the end of the week!

Well... Jordan and I made the Big Show again! www.crossfit.com

Nutrition... Go --->>

My wife has a degree in Nutritional Sciences and has a blog about nutrition...and other stuff... but nutrition!
If you read my blog then click here (Jordan Morchat) and read her blog and post your comments... all of your wildest dreams will come true!!

I did the modified Cindy today with Marshall Lowy and Evan Kalaher.
-> 3 rounds of Cindy + 50 yrd Sprint = 1 Round
AMRAP 12min. ( As many rounds as possible)

Danny= 4 rounds + 5 pull ups
- Jonny and I are coaching each other on form and he said I was solid!

Back to the Basics...

Jordan and I have really started to get back to the basics of CrossFit... Constantly Varied Functional Movements done at High Intensity!
We are going back to the 9 functional movements
1. Air Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift High Pull
9. The Clean

Tonight Jordan and I worked on two movements and coached each other making sure we keep good form.

Jordan did Deadlift 3-3-3-3-3
She did great and keep her form strong!!!
95-115-125-135-135

I worked on the Overhead Squat and felt really stong. 3-3-3-3-3
95-135-155-175-185

We plan on coaching up at the CrossFit ATM gym under Jonny and Marshall for the rest of the week and can't wait to get things going!!!

My heart can't rest til then...

Check out this super sweet video Jordan showed me...
They're called "The Mae Shi"!!!!
... watch the entire video and the last two minutes are amazing!

The Mae Shi VS. Miley Cyrus See You Again from the mae shi on Vimeo.

Peace

The Big Show - Level One Cert.

Jordan and I attended the CrossFit Level One Certification in Fort Worth this past weekend! We are now official CrossFit Trainers and plan on shadowing the guys at CrossFit ATM this week. The Cert. was hard and demanding and fun and .... everything more!!! Our picture made the main site and we can't wait to see what happens with the future of us and CrossFit ATM!!!