A very needed Rest Day!

Yesterday Jordan and I trained at CrossFit ATM with Jonny and it was great. Their were 13 clients there at one time so it was very controlled chaos! At the end of the day {6:30pm} Jonny and Jordan and I trained Overhead Squats 3-3-3-3-3 with a focus on keeping knees over feet and active shoulders.
Jonny= 95-135-179-198-218x1
Danny=95-135-179-198x2-198x1
Jordan=33-53-53-73x1-73x1

Also, Jordan and I signed up to attend the CrossFit Nutrition Cert. in Austin,TX on March 21st with Robb Wolf! We can't wait! Check out Robb's site {click here}

Today, Jordan and Jonny and I are taking a much needed Rest Day!

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!!!

Week Two - "The Hard Routine"

This past week was great! Everything is going well and I couldn't feel better. I'm sleeping better and performing better and recovering faster and more fully!

Paleo/Zone: 4-4-2-4-2 = 16 blocks

Sleep: 7 hrs

WOD:
100 Overhead Squats for Time
Every 2 minutes perform 2 burpees and 7 Wall Ball

Danny= 6:33 (65lbs)
Jordan=8:42 (alternating 45lbs and pvc)

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

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

Week Four - Day 3 - Eating Humble Pie

For the past two days I have been experiencing what people in the South call... "humble pie"... I have actuality been eating it! If you are not familiar with the word... you might remember seeing it quilted on your Grandmothers blanket or embroidered on a handkerchief hung in glass right next to the door. Or maybe you remember the sixties folk group... Humble Pie?


Jordan (aka. Soul Mate) has been feeding me double doses of this stuff and it tastes great. Every morning we meet at CrossFit (aka. garage gym) and push each other into the world of pain and excitement... together... and let me say this again... we do it TOGETHER~ She pushes me and I push her. We win and compete and encourage and it is great, because I always win!!! Drew Cavin beat me twice and I was OK with that. He is an amazing athlete. BUT---- Jordan~ who is also an amazing athlete and who has been athletic since she was born is now raising the bar for Team Morchat! She has beaten me for the past two workouts and it really feels good, for three reasons.

1. She is my sole mate and I love to see her succeed and win, even if this means beating me!
2. She has completely changed as far as athletic ability from really good to fucking awesome!!!
3. She is always smiling no matter what is happening to her body (pain, hurt, sweat, dirt,etc.) and she is always joking around when the WOD's are finished!

Today I have a better understanding of what it is to live and share life with her. We are Team Morchat and no matter what place I finish or who beats me, she will always be at my side pushing and laughing and encouraging me to a be better! If this trend continues she will be first and I will need to step it up to her level. I love you Jordan!!! Life with you is complete!

Sleep: 7 hrs

Zone: Total Blocks = 17
Breakfast 4
Lunch 4
Snack 3
Dinner 4
Snack 2

WOD: For Time
21 Over Head Squat - 3 Wall Ball
18 OHS - 6 Wall Ball
15 OHS - 9 Wall Ball
12 OHS -12 Wall Ball
9 OHS - 15 Wall Ball
6 OHS - 18 Wall Ball
3 OHS - 21 Wall Ball

Jordan = 13:37 (33lb OHS/ 6lb Wall Ball) She killed it!!
Danny = 13:49 (65lb OHS/ 20lb Wall Ball)

CFE:
1min on, 1 min off
50 sec on, 50 sec off
40 sec on, 40 sec off
30 sec on, 30 sec off
20 sec on, 20 sec off
10 sec on, 10 sec off - then go back up the ladder until you finish with 1 min on.
Distance= 2400 m/ 1.5 miles (I had a really good CFE workout)

Week Two - Day 1

The start of week two allows for continued focus in many areas with an increase in what I am eating and how I am resting. Here is a recap of week two of "The Hard Routine"

• Get Benchmark WOD's in the 6 major "Girl's". (Angie, Barbara, Chelsea, Diane, Elizabeth, Fran)

• Continue no coffee, no sugar, and increase fish oil.

• Increase water consumption to 96 oz. per day.(Recommended by the USDA)

• Continue sleep patterns• Eliminate alcohol from diet.

• Continue reading and stretching with 10min added when needed.

•Food: Zone at 16-19 blocks a day. Continue measuring meals

Some changes for week two will be a greater focus on what I eat. This means I will put on the blog my total Zone Blocks for each meal/snack. Also, I will really work on getting to bed by 10pm every night and waking up at 6am every morning. This should allow me a good 7-8 hours of sleep every night!

I will change the number of Benchmark WOD's I do this week in order to be rested and ready to get a good standard. I will be adding "Kelly" to the list so that Drew and I can get a good Team DoJo Benchmark time.

Zone: Total=19 Blocks + 2c

Breakfast 4p,4c

Lunch 5p,5c,6f

Snack 4p,4c,4f

Dinner -LaBodega ? lets say 4p,6c,6f

Snack 2p,2c,2f

Sleep: 6 hrs

WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

CFE: Rest Day

Here is a video from the WOD. We call it "The Hour of Power"

"The Hard Routine" - Part Two

Part Two- For the next six weeks I will focus on what I put into my body and what I do to and with my body.

"Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body." (1 Cor. 6:19-20)

Week 1 - "The Hard Routine"
• Continue training sessions - Five days a week CrossFit in the mornings/CrossFit Endurance in the afternoon/evening
• Incrementally wean coffee consumption from 2 cups
per day to zero, moving to tea or decaf.
• Eliminate sugar throughout diet.
• Increase water consumption to at least 64 oz per day.
• Take two fish oil capsules at breakfast and two at dinner.
• Change my sleep patterns to general rule of “early to bed, early to rise.” Record sleep times in Blog
• Read 20min in the morning and 20min at night. Any books
• Stretch 20min in the morning and 20min at night.
•Food: Zone at 17-20 blocks a day. Measuring every meal and snack

Week 2
• Get Benchmark WOD's in the 6 major "Girl's". (Angie, Barbara, Chelsea, Diane, Elizabeth, Fran)
• Continue no coffee, no sugar, and increase fish oil.
• Increase water consumption to 96 oz. per day.(Recommended by the USDA)
• Continue sleep patterns
• Eliminate alcohol from diet.
• Continue reading and stretching with 10min added when needed.
•Food: Zone at 16-19 blocks a day. Continue measuring meals

Week 3
•Continue no coffee, no sugar, and no alcohol, maintain fish oil intake, and water consumption.
•Food: Move to more Zone/Paleo during after lunch meals.
•Sleep Well!!
•Continue reading and stretching
•Work on technique with the Olympic lifts and continue CrossFit Endurance/CrossFit

Week 4 and 5
•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 6 - Follow Up
•Conduct three benchmark workouts at training sessions to evaluate performance increases.
•Plan the next 30 days. Focus on weak performance areas, the hierarchy of macronutrients from most favorable to least, and continued study of CrossFit principles, nutrition information, and character formation
•How has "The Hard Routine" changed my body and mind?
•Have I died to "self"?

Day one:
-sleep 6.5 hrs
WOD
-Overhead Squat 3-3-3-3-3
@65,85,125,145,155 with a fail on the last
Tabata Bike - Long Tabata 30 sec of work, 20 sec of rest -8 rounds
no distance used BCS Fitness Spin Bike