The New House

So, with the new school year in full force and no internet at the new house my posts have been very sporadic. For that I can only say... welcome back again...
Home - Sweet - Home
For the past month Jordan and I have been "nesting" at 305 and have finished... for now
The house is ready for the bride to come home! I painted the chairs blue and hung my flags. She put out lime tree in the yard and the living room is full of our favorite nick-nacks!!!
(Drew I painted the shelves yellow, to match our kitchen)

Speak'n of... The kitchen is ready for Zone/Paleo meals and the new espresso makers is hot and ready!


We have no TV, just my parents record player and each other! Oh ya, my roommate until Jordan moves in Brit Norvell. (Great Guy)




As far as CrossFit goes... last Tuesday I had a date with "Linda" (aka. "Three Bars of Death!)

1.5 body weight DeadLift = 244lbs
Body Weight Bench Press = 163 lbs
3/4 Body Weight Squat Clean = 135
10-9-8-7-6-5-4-3-2-1
This was the first CrossFit WOD that I could/did not finish... I really had to have some time to myself about this, but Linda will always humble even the mortals who get a big head with out Dutch or Johnny around. I only made it to the 6's
I did Fight Gone Bad on Thursday and got 302 points. Got a cold on Friday and took Saturday off.
Sunday WOD
21-15-9
Deadlift
Pushups
400m sprint (3 total)

Time - Danny 8:48 / Jordan 10:02

Monday (today) "The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Danny = Heavy Chief - 155lb Power Cleans = 21 rounds

Jordan = 53lb Power Cleans = 23 rounds

It feels good to be back to a full Zone and moving toward a full Paleo diet. I have been eating small 2 block meals and this really helps me keep my insulin regulated all day. I have been loading my Post WOD meal with 3x the Carbs and cutting back on the Carbs all day... with this I have seen good results and I feel great. My fat blocks are up 9x to about 30-40 fat blocks a day!!!!

I have been trying to do all of my WOD's "Heavy" so that I can build my strenght. Judo was put on hold last week and I plan to hit it strong tomorrow night to continue getting ready for the comp in Oct!!!

Zone People...Snatch Max... Judo

Here is a quick link for all of those Zone nerds out there..

USDA Nutrient Data Laboratory

Just type in what you are/want to eat and it tells you everything you needed to know!!!!

Jordan, Marshall Lowy, Dale Smith and I maxed in the Snatch on Sunday afternoon. Dale told me his body was so sore!

Marshall = 158 lbs
Jordan = 62 lbs
Danny = 148 lbs
Dale = Snatch Technique with 65lbs

I plan to put up video of the Snatch Day! Jordan and Marshall really have good form!

Monday : Rest Day
Tuesday WOD:
400m sprint
----------------
7 rounds w/ 30lb DB's in each hand
5 DB Deadlifts
5 DB Squat Cleans
5 DB Thrusters
---------------
400m sprint

Time- 10:07 ( I need to do more sprinting!)

JUDO: Getting ready for the comp's coming up in October and November! I will be competing in my first two Judo Tournaments (College Station Oct. 4th/ Houston Nov. 1st) and will be using the next month and 1/2 to train hard for them!!! More ground work and throws!!!

Daily Food Diary

Here is the question... How can I dial-in my diet?

Answer... Write down everything you eat for a week and see where you fall short.
Everything seems to be a formula?... Well, this is because your body is a machine and if your machine needs rocket fuel, don't put regular gas in it!!! You need to give you body what it wants and for me with my CrossFit training and Judo and CFE... I need to pump rocket fuel into my system.

As I finished "The Hard Routine" I came to understand how much diet plays into everyday fitness and then into elite fitness. I use Dr. Barry Sears-Zone Diet- to track my intake and measure my foods. This week Jordan and I will be doing another experiment in nutrition... we will be recording our food. Everything and I mean everything...

Breakfast - 1 cup cottage cheese, 1 cup strawberries, 1 Apple, 1 Plum, 48oz water (4 Blocks)
Lunch - 4oz Deli Turkey, 1oz Munster Cheese, 1 Apple, 1 Orange, 1 Beer (5 Blocks)
Snack -1 Clif Builders Bar, 1 cup whole milk (4 Blocks)
Dinner - 5oz Buffalo Meat, 1.5 cup broccoli, 1 slice of bread, 1/2 avocado, 2 beer (5 Blocks)
Late night Snack - 1/4 cup cottage cheese, 1 cup strawberries, 1 cup whole milk (2 Blocks)

Total Blocks = 20

WOD: 3 rounds for time
50 double unders
20 sit ups
20 cross chops (30lb DB)
Time= 10:14

CFE: Tabata Run - distance covered = 950 m

Week Two - Day 3

CrossFit Programing...

For the past two weeks I have been going hard and strong with a 5 day work/2 day rest training week. As far as CrossFit is concerned this is OK... if you can handle it! Coach teaches that a 3 day work/1 day rest training routine is much better.
In regard to CrossFit's training schedule; Coach says, "We’ve found that this allows for a relatively higher volume of high-intensity work than the many others that we’ve experimented with. With this format the athlete can work at or near the highest intensities possible for three straight days, but by the forth day both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity." (CrossFit Journal Issue 06 - February 2003)

As I have outlined in "The Hard Routine" I will be maintaining a 5 day work/2 day rest schedule, but as of today I am changing my mind! With advice from Dutch (Crossfit trainer), Jordan (wife-to-be) and Coach Glassman (founder/creator/coach of CrossFit) I am moving to a 3 day work/1 day rest training schedule.
Why you may ask?
Yesterday I hammered out a new PR on "Kelly". I dropped my time 2 1/2 minutes to 23:10!!! After the workout I felt great and taught summer school until noon, went home ate and then vegged for the next 5 hours. I couldn't move. All I wanted to do was sleep, but my body hurt so much that didn't happen.
CrossFit calls this "Rhabdomyolysis" or "Rhabdo"- is a breakdown of muscle cell contents that results in the release of muscle fiber contents into the bloodstream. aka - very bad for Danny!!!
My body was telling me to rest and I hadn't been listening for the past two weeks. Today has been great! I feel good and can't wait to get back into the swing of things tomorrow.
Jordan went to CrossFit ATM this morning and was the only person there. She got some one on one time with Dutch and worked on the Front Squat and talked Zone! "She's get'n on it and stay'n on it!!!"

Sleep: 7 hrs

Zone:
Total Blocks =17 -19 Blocks
Breakfast 4P,4C,5F
Lunch 5P,5C,3F
Snack 2P,2C, 2F
Dinner - CommGroup Meal?

WOD: Rest Day
CFE: Rest Day

Week Two - Day 2

What is a Zone Block? You will start to see me list Zone blocks in my posts and I wanted to again give some information about "The Zone". Here are some of the basics: The Zone is based around a balanced 30% Protein-30% Fat-40% Carbohydrates

"Food is Fuel"
Each Zone block contains 1 block of each macro nutrient

• 1 mini block of protein = 7 grams
• 1 mini block of carbohydrate = 9 grams
• 1 mini block of fat = 1,5 grams

Now for some guidelines to "The Zone" :(taken from http://www.enterthezonediet.com/)

-Eat the correct ratio of 40% carbohydrate, 30% protein and 30% fat at every meal;
-Eat five times a day, whether you feel hungry or not: have three Zone meals and two Zone snacks;
-Don't let more than five hours pass without eating;
-Eat preferably when you are not so hungry, and your brain activity and concentration level are good. When you are hungry, your insulin level is too low.
-Eat only low fat protein, keep fruits and vegetables as your favorite source of carbohydrates, and add a dash of mono saturated fat (e.g. olive oil) to every meal;
-A Zone diet meal should not lead to a calorie intake higher than 500kcal. A Zone Diet snack should provide 100kcal.
-Use pasta, bread and other grain-foods only as a “condiment” for your meals.


There are 5-6 different books on "The Zone" all by Dr. Sears. I would say that the best is "Mastering the Zone". It gives a great overview of all the books and of the four I've read it has the most information!

Sleep: 6.5 hrs

Zone: Total Zone Blocks= 20

Breakfast 4P,5C,4F
Lunch 4P,4C,5F
Snack 4P,4C,4F
Dinner 4P,4C,4F
4 cups of Milk before bed=4P,4C,4F

WOD: "Kelly"

5 Rounds for time
400m sprint
30 Box Jumps (24in)
30 Wall Ball (20lbs)

Time 23:10 (NEW PR!!)

CFE: Rest Day