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
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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!

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!!!!!

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
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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!@!!!!!

Google... have you lost something?

For now my computer time is limited because I haven't set up DSL at the new house yet, but Jordan's house has great Internet... and every now and then I Google myself. No reason other than making sure there are no other Danny Morchats out there being un-cool! This go round I found this....

<------------------

(Caption)
Recycled grub

Danny Morchat spoons seeds from a honeydew melon into a recycle bucket at the Fruit Bowl food booth at the Douglas County Fair Thursday.

Yes... they have found me... once upon a time (I always remember this) Taylor Tehan and I drove to the land of peace and love and hippies. Yes, to Oregon! We lived with our family/friends Mike and Lisa Buck for 3 months. We slept in a two man tent and made 8 huge raised bed gardens for Mike's business. (Organic Plants and Vegetables) We laughed and drove up and down the Oregon and Washington coast and even into Canada! (free health care) Built a bridge out of a huge tree and worked in the "Inner Space Family Fruit Bowl" food booth at the Douglas County Fair. This is where they took this picture... they is the local newspaper. (Full Article Here) It was a time of life changing conversation with God and family and my best man Taylor Tehan! I grew a huge beard and had really long blonde hair! I will always remember those days and if you want to see more pictures come by the house because I can't put them on the Internet!

SO... www.google.com thank you for finding me and reminding me that if I ever lose something... I can always search for it on Google!

WOD: Snatch Max - 148 lbs !! 20 away from bodyweight!!!
5 pull ups
10 burpees
15 jumping jacks
For 10 min finish each round in 1 min if you can't, stop at the min and start over. Count your rounds finished.
= 6 rounds

Zone: 10 blocks + La Bodega = ?

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.

Week Four - Day 1 - Starting Fresh

Week Four:
Continue no coffee, no sugar, and no alcohol, maintain fish oil intake, and water consumption.
•Food: Move to more Zone/Paleo for ALL meals.
•Sleep Well!!
•Reading 30min morning and night and stretching. Focus on shoulder and back health.
•Set benchmark times: 400m, mile, 5k, 10k.

Week Four will be modified a little to accommodate setting Benchmark WOD's. I plan to get two "Girls" done and times set this week. Plus, Judo and CFE will pick back up full force! I will really need to focus on stretching and reading this week. I have been very slack in those areas the past two weeks. Matt Larsen bought a book for me called, The Lost Letters of Pergamum.
and I plan to get some good time at the coffee shop. My sleeping needs to become more regular and I will make sure I focus on getting to bed around 10 pm or before.

Sleep: 5.75 hrs (I can do better!)

Zone: Total Blocks = 18
Breakfast 3
Lunch 3
Snack 3
Snack 2
Dinner 5
Snack 2

WOD:
5 rounds of max reps for each:
push ups - pull ups

Danny's Total for each round: 73,33,39,42,40

Jordan's Total for each round: 29,30,36,33,40

CFE: 4x400m sprint, rest 4min between each sprint

Time: 1:05, 1:05, 1:09, 1:14

Week Three - Day 5

Short post.... I'm back in College Station! It's HOT! Afternoon workouts are not fun. Being with Jordan Coulter makes my whole body warm! Drew, Jenny and Sam will always be loved and missed.
Sleep: 6.5 hrs ( I need more sleep!!!)
Zone: Total Blocks = 17
Breakfast 3
Lunch 3
Snack 3
Dinner 6
Snack 2

WOD: 3 rounds for time

• 800m run
• 1.5 pood (53lbs) Kettlebell Swing, (21,15,9 reps)
• 95 lb Thrusters, (21,15,9 reps)
• Pull Ups, (21,15,9 reps)

Time- 22:55

Week Two - Day 6

Saturday is such a wonderful day. No going to work and no waking up to alarms! Saturday is just a day to relax... if your not Danny? Danny had the privilege of waking up to Juno (aka. poop breath) and Gretta jumping on the bed. I had coffee and ate breakfast which was very good and actually really relaxing. Then, I watered my lime tree and played on the computer until about 10am.
During "The Hard Routine" I have been setting benchmark times on 6 WOD's. Today I got a benchmark time in "Barbara". Barbara is a CrossFit standard and I did it today at 10:30am in about 90 degree heat at Thomas Park. During the WOD I felt like I wanted to throw up! No lie... it took all of me not to blow chunks all over the park ;( oooooooo After the WOD I rode my bike straight to Judo practice from 12 to 1:30pm and had about 20 min to rest. Judo today was crazy... all day I got thrown and arm bared and then choked (by a 50 year old woman). My partner's name is Asamat. He is about 190 and 5'11" oh and he's from Kazakhstan! After the hour and a half beating I ate lunch with Jordan and then had a beautiful afternoon and evening with my wife to be!!!!

Sleep: 7hrs

Zone: Total = 16 blocks (great!!!)
Breakfast - 4
Snack - 2
Lunch - 4
Dinner - 4
Snack - 2

WOD: Barbara - 5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
--rest 3 min between each round

Time= 3:05 round 1
3:34 round 2
4:17 round 3
5:30 round 4
5:48 round 5
Total time w/ rests = 34:18

Judo: practice throws, ground, grips, everything 1.5 hrs

Week Two - Day 4 -Judo

Today I went to my first Judo class! I've been trying to get into Brazilian Jiu Jitsu and today talked with a Judo instructor who said he would train me in both!!! I went to the Academy of Modern Martial Arts for a free class and discovered that they teach both Jiu Jitsu and Judo along with 5 other martial art styles. I was there from 6pm to 7:30pm getting thrown and falling (they taught me how to fall, as if that didn't come naturally) and throwing my partner who is from Kazakhstan ;) and having a great time learning. It has been some time since my mind has been stimulated in such a way that makes me feel like a kindergartener. I plan to start training at the AMMA as much as I can and hope to learn much along the way! Check out the web site www.ammacs.com for info and schedules.
Tonight Jordan and I walked to the HEB with Greta and got grocery's. I love talking to my fiancee about life and relationships and everything!!! I love you Jordan!!!

Sleep: 7 hrs

Zone: Total = 18 Blocks
Breakfast 4P,5C,3F
Lunch 5P,5C,5F
Snack 2P,2C,2F
Dinner 5P,5C,5F
Snack 2P,2C,2F - 2 cups of Milk before Bed.
WOD: Time 3:50
21-15-9
Burpees
Pull Ups

CFE: Tabata Run 20/10 , Distance=970m
Judo: 1.5 hrs

Week One - Day 3

I know that all of you who read my blog tend to get tired of the same old workout posts/ times /pictures. During "The Hard Routine" posts will be used as accountability for my records. Most days you will only see a Sleep/WOD/CFE post. Occasionally I will put up videos and pictures. As far as terminology goes here are some simple definitions for commonly used words and acronyms you will see...
WOD = Workout of the Day
CFE = CrossFit Endurance (www.crossfitendurance.com)
DB = Dumbbell
Tabata = 20 sec of work + 10 sec of rest for 8 rounds
Sleep = Sleep (or lack there of)
"The Hard Routine" = 6 weeks of Danny kicking his own ass!..and writing about it in his blog!
Double Under = Jumping Rope with the rope passing twice under your feet in one jump
Zone Diet = Developed by Dr. Berry Spears Ph.D as an eating plan for Olympic Athletes
POSE Running = Developed by Dr. Nicholas Romanov (He's Russian, Comrade) as an efficient, injury free style of running

Here is a great example of POSE Running

So there you go... there will be a Vocabulary test next Friday and have a nice day!

Sleep: 4 hrs + 2.75hrs (punks ringing door bell at 3:30am and waking me up. I couldn't get back to sleep because I was HYPED!!!
WOD:
7 Rounds for time: 11:47
5 pull ups
7 box jumps
9 ring dips
200 meter run

CFE - Bike Tabata 20-10 (no distance, used spinner bike)

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