Northgate Vintage, Surfboards, and parties!!!

This week I am working at Northgate Vintage/ Material for Kelly. I always get updated on music and style when I work and love the atmosphere of the shop. Jordan and I did a crazy WOD today...
4 Tabata's = 32 rounds total of 20 sec of work 10 sec of rest


Burpees + DB Push Press (20lbs) + Sit Ups + Box Jumps

We took only the lowest round total for each set

Jordan = 5-12-11-6
Danny = 7-13-8-12

CFE: Intervals = 2 rounds of : 1min on, 1min off, 2 min on, 2 min off, 3 min on 3min off
Round 1 Distance - 1750 meters
Round 2 Distance - 1620 meters

SURFBOARDS:
This past week I made a surfboard for Amy Ballard. I tried to capture the smooth lines of the early 1960's with a single fin log (no leash plug). The board was driven up to Idaho on Friday morning and I can't wait to see what she thinks!




















Happy 26th Birthday Dale Smith!!!
Saturday night Jordan and I had the pleasure of celebrating Dale's 26 birthday. We had pizza rolls and coke and cake and frisbee and fun!

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 Four - Day 4 & 5

Day 4 was a Rest Day. Jordan and I drove to Liberty City to spend the holiday with my folks and friends.

Sleep: 7 hrs

WOD: Rest Day

Zone: Total Blocks = 19


Day 5 has been good! I got some sleep and being home with Dad and Mom and Jordan really has allowed me to relax. I've been keeping up the the CrossFit Games (http://games.crossfit.com/)
and can't wait to see how Dutch and Johnny do!! Good Luck guys!@! Jordan and I had a good workout and Texas is HOT!!! 97 degrees today!!!

Sleep: 8 hrs

Zone: Total Blocks = 18

WOD: 3 Rounds for Time
5 KB Swings (55lbs-M/35lbs-W)
10 Burpees
20 Half Moon Ball Slams (20lbs-M/ 8lbs-W)
30 Sit ups

Jordan = 7:57
Danny = 7:06

CFE: Tabata Run - 2o sec on/ 10 sec off
Distance - Jordan = 7oom
Danny = 875 m

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 One - Day 5

Well... playing a soccer game til 10:30pm kicked my butt! I had a good after game snack before I went to bed and sleep through the night. Jordan and I went to CrossFit at 6am and did the benchmark "Michael". Even at 6am it is still so hot and humid here is College Station. Today is a pool day for Sam, Drew, Jenny, Cruz, Valerie, Jordan and me. We are going to play and soak and sun and .... I mean it's FRIDAY!!!

Sleep: 5.75 hrs - (still working on the early to bed)

WOD: "Michael"
Three rounds for time of:
Run 800 meters
50 GHD Back Extensions
50 Sit-ups

Time- 18:59 (new PR)
22:49 -Jordan's Time! She Killed it!!!