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

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Wednesday:

5-4-3-2-1

175lb Thrusters

350lb Deadlift

Time: 8:31

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Thursday: Rest Day

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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
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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!!!