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 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

Contre la montre...

In French: contre la montre - literally "against the watch" Time trials are also referred to as "the race of truth", were winning depends only on each persons strength, endurance and determination against the clock.
Today at CrossFit Jordan, Drew and I had a time trial series. We raced against the watch in 5 events: 400m sprint, 100 push ups, 100 squats, 500m row and 50 ball slams. Each event was timed separately of the others, which allowed for some rest between each event. This workout was very demanding and the order of events became a very crucial matter.








Here is a video of the 1989 Tour de France Final Time Trial. Lemond and Fignon battle for yellow jersey. Lemond is using triathlon aero-bars- the first used in the tour!!!

Brazilian Jiu Jitsu - A History of the Gentle Art

Some historians of Jiu-Jitsu say that the origins of "the gentle art" can be traced back to India, where it was practiced by Buddhist Monks. Concerned with self-defense, these monks created techniques based upon principles of balance and leverage, and a system of manipulating the body in a manner where one could avoid relying upon strength or weapons. With the expansion of Buddhism, Jiu-Jitsu spread from Southeast Asia to China, finally arriving in Japan where it developed and gained further popularity.

In the last days of the 19th century, some Jiu-Jitsu masters emigrated from Japan to other continents, teaching the martial arts as well as taking part in fights and competitions.Esai Maeda Koma, also known as "Conde Koma," was one such master. After traveling with a troupe which fought in various countries in Europe and the Americas, Koma arrived in Brazil in 1915, and settled in Belem do Para the next year, where he met a man named Gastao Gracie.The father of eight children, among them five boys and three girls, Gastao became a Jiu-Jitsu enthusiast and brought his oldest son, Carlos, to learn from the Japanese master.
For a naturally frail fifteen-year old Carlos Gracie, Jiu-Jitsu became a method not simply for fighting, but for personal improvement. At nineteen, he moved to Rio de Janeiro with his family and began teaching and fighting. In his travels, Carlos would teach classes, and also proved the efficiency of the art by beating opponents who were physically stronger. In 1925, he returned to Rio and opened the first school, known as the "Academia Gracie de Jiu-Jitsu."
Since then, Carlos started to share his knowledge with his brothers, adapting and refining the techniques to the naturally weaker characteristics of his family. Carlos also taught them his philosophies of life and his concepts of natural nutrition. Eventually, Carlos became a pioneer in creating a special diet for athletes, "the Gracie diet," which transformed Jiu-Jitsu into a term synonymous with health.
Having created an efficient self defense system, Carlos Gracie saw in the art a way to become a man who was more tolerant, respectful, and self-confident. With a goal of proving Jiu-Jitsu’s superiority over other martial arts, Carlos challenged the greatest fighters of his time. He also managed the fighting careers of his brothers. Because they were fighting and defeating opponents fifty or sixty pounds heavier, the Gracies quickly gained recognition and prestige.
Attracted to the new market which was opened around Jiu-Jitsu, many Japanese practitioners came to Rio, but none were able to establish schools as successful as the Gracies. This was due to the fact that the Japanese stylists were more focused on takedowns and throws, and the Jiu-Jitsu the Gracies practiced had more sophisticated ground fighting and submission techniques. Carlos and his brothers changed and adapted the techniques in such a way that it completely altered the complexion of the international Jiu-Jitsu principles. These techniques were so distinctive to Carlos and his brothers that the sport became attached to a national identity, and is now commonly known as "Brazilian Jiu-Jitsu," practiced by martial artists all over the world, including Japan. With the creation of an official governing body to oversee the administration of the sport, including competition rules and the grading system, the era of sport Jiu-Jitsu competitions was started. Today, Jiu-Jitsu is a highly-organized sport, with an International Federation as well as a Brazilian National Confederation, both founded by Master Carlos Gracie Jr. Through his work with the Confederation of Brazilian Jiu-Jitsu, Carlos Gracie Jr. contributed to the growth of the sport by holding some of the first organized competitions. Currently, the IBJJF and CBJJ holds competitions in Brazil, the United States, Europe, and Asia, realizing Carlos' original dream of spreading Jiu-Jitsu around the world.
Taken from- www.ibjjf.org "International Brazilian Jiu-Jitsu Federation"

WOD: 10-9-8-7-6-5-4-3-2-1 reps for time
Dead Lift (205lbs)
Med Ball Clean (20lbs)
Push-ups

Time 12:27