Monday with Performance Menu

Today was a good day back! The weather was so nice and there was a great breeze.
I started with Catalyst/ Performance Menu today -

Back Squat - 83% x3x5 = 242
Snatch Deadlift - 110% (of snatch)x3x3 = 180
Push Press - 80% x5x5 = 135
Strict Pull Ups (6,8,10) x2
Weighted Sit Ups 2x10 (35lbs)

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MetCon- 5 rounds for time
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10 Deadlifts (225)
400m Run
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12:46

I will coach Jordan tonight and can't wait!

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
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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
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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
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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!!!!!

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
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j-mo=5:30

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!!!

Tabata Something Else

This past weekend has been great! We kept up with a mostly Paleo/Zone diet (click here for more info on our off day) and had great WOD's. Jordan and I have had a really good Sunday and wish we had one more week of this schedule.

Saturday:
Zone= 15-18 blocks (dinner was our off meal)
Sleep= 9+ hrs (this has been amazing)
WOD: DeadLift 3-3-3-3-3
Jordan: 65-95-115-135-145
Danny: 135-315-335-335-335

Sunday:
Zone=4,5 + one beer, 4,3 = 16 blocks
Sleep=8+ hrs
WOD:"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Jordan: 357 total reps

Danny: 355 total reps (she wins!!! ... again! :)

"To Get One's Goat" or "My Goat" a short story by Danny Morchat

Most of the things at annoy me are: spam, telemarketers, HEB on Sunday night, my landlord and overhead squats! This morning at CrossFit we did a famous workout called "Nancy" it is 5 rounds for time of - 400m sprint and 15 overhead squats at 95lbs. Like I said in yesterday's post... I have been trying to go "Heavy" on my workouts, but the second I posted that on the blog "Nancy" shows up on the whiteboard in the garage and I am rethinking my statement.(Definition taken from http://www.zyra.org.uk/getgoat.htm) The saying, "That gets my goat" comes from the 1900's and has two origins:
1.Horses of a highly-strung nature were often accompanied by a goat (or sheep). It was a way of calming a horse down, especially a thoroughbred horse before a race. The legend has it that rivals and crooks deliberately betting against that horse, would steal the goat, resulting in the horse being upset and less able to race. Such practices are uncommon these days.
2. There is an old French phrase "prendre la chevre" which also means approximately "to get your goat" or "to take away the goat". Various places suggest this is because in old times a person's goat would be their only source of milk, so they'd be understandable pissed if someone took it!. With that being said... I hate Overhead squats. They "get my goat"
This morning they made me feel like a French man who realized that he had to eat his cereal with water. I have realized that I have 4-5 "goats" in CrossFit
1. Overhead Squats
2. Sumo Dead Lift High Pulls
3. Handstand Push-Ups
4. "Linda" aka "Three Bars of Death"
5. Dead Lift

With that being said... Jonny Kalaher suggested that I warm-up with "my goat" before every workout. Thanks Jonny... I will and no one will steal my milk goat!!!

WOD:
Nancy
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400m sprint
15 Overhead Squats
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Danny = 17:02 w/ 98lbs (NEW PR!!)
Jordan = 19:08 w/ 52lbs

Judo: 1 1/2 hours
Zone/Paleo: Somewhere between 15-17 blocks

Sunday Night Workout.. New week ahead... New Goals!!!

We plan on staying Zone for all meals and changing from 4 big meals to 6-7 small meals of 2-3 blocks for Danny and 1-2 block meals for Jordan.

WOD:
100 Deadlifts
Danny w/ 185 lbs = 9:05
Jordan w/ 85lbs (50 reps) + 65lbs (50 reps) = 10:24

Odessa Workout at Globo Gym

Jordan and I pulled a card from the Hopper Deck today and rocked it at the Odessa YMCA. Everything was so weird because there was no music and no one was talking and dudes with headphones were walking around looking at themselves in the mirrors.... I'm so past this man!

21-15-9
Deadlift (205/95)
Knees to Elbows

Danny 5:44 (205lbs)
Jordan 6:40 ( 95lbs)

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

Day One 05.14.08

I'm 26 years old--169.5lbs--5'9"--engaged to Jordan Coulter--crossFit ATM--teacher--novice fixed gear rider--surfer--skater--artist--uncle to Sam Cavin--CommChurch member--gardner--nutrition centered--ordinary radical.

College Station,TX is where I work and live. For the past year I have lived along side Drew, Jenny and Sam Cavin. We share life on Richards St.

I have been focusing of functional fitness for the past 5 months with BCS Fitness(12weeks) and crossFit (8 weeks) My journey and this blog will consist of WOD's (workout of the day), nutrition and diet, Zone/Paleo, the Dojo, and my life with Jordan Coulter soon to be Jordan Morchat!!!

WOD

• WarmUp- 3x10 samson stretch,push ups,ring dips, lunges
• Dead Lift 1-1-1-1-1
• 271,291,311,321,341
• 100 jump squats (45lb bar) Time 4:41