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

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.

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

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)]

Planning for the summer

Today was my first official day at CISD! I planned for the summer school term this morning with my team and had a blast. Kids come to school tomorrow and I can't wait to get this train rolling!!
I also contacted Brazos Valley MMA and hope to start learning some Brazilian Jiu Jitsu and grappling on Wednesday nights.
Jordan and I are having dinner with the Cavins and another family tonight to talk and get to know each other.
I've been feeling really strong and have been doing a great job with "The Zone". I've been measuring and eating about 17-19 blocks a day.

WOD: "Frelen" = Fran + Helen
21-15-9
4oom run
Thrusters (25lb DBs)
Pull Ups

Time 9:24 !!! I did this at 3:45pm in 95 degree Texas heat