Grace - Squat Cleans Standard

Today I did "Grace" which is 30 Clean and Jerks for time! I did the games standard which is a squat clean instead of a power clean. It was great and sucked at the same time!
Grace (w/Squat Cleans) VERY ULGY!!!
D-mo = 5:24
I then did a Tabata Run right after getting my lifting shoes off!!!(ouch) Distance = 800m


Jonny did "ISABEL" 30 Snatches for Time
Time: 6:41
He also did a Tabata Run with me and killed me!!! Distance= 850m

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!

Monday and Tuesday and Monday and Tuesday and ...

Ok... so the really good blogging has been far from consistent with me the past two weeks, but I finish up with things this week and plan to have some good one-on-one time with the computer next week. Here is what Jordan and I have been up to....

Monday WOD:
Shoulder Press 1-1-1-1-1 {Danny (105,125,135,135,135), Jordan (45lbs)}
Push Press 3-3-3-3-3 {Danny (all at 135lbs), Jordan (45lbs)}
Push Jerk 5-5-5-5-5 {Danny (all at 135lbs), Jordan (45lbs)}

Monday CFE:
Run Tabata x 2 = 20 sec of work, 10 sec of rest for 16 rounds
Distance: 1750 meters
Tabata Bike

Tuesday WOD: "Jeremy"
21-15-9
Overhead Squat (95lbs/45lbs)

Danny - 7:24 Rx'd
Jordan - 6:19 (45lbs)

Totally Engaged!!!

I talked with a long lost friend of mine (Jason Ballard) last week and told him that Jordan proposed to me on Sunday night. He said, " Now you are totally engaged! You can't be anymore engaged then you are right now!"

Jason Ballard: I agree with you 100%

Two Sunday's ago Jordan Coulter (soon to be Jordan Morchat) proposed to me at Comm Church. As I closed my eye's (not to sleep, but only to rest) during a song, she placed the ring in my lap. I opened my eye's because of the unusual pressure I felt on my crotch and found the ring that Jordan had made for me. She then asked if I would merry her! YES!!!

I have since worn my ring for an average of 1 hour a day just to start getting used to it.

Jordan! I DO

Breakfast - 1 cup cottage cheese, 1 cup strawberries, 1 plum, 1 apple,15 almonds, 24oz coffee, 40 oz water (4 blocks)
Lunch - 3 eggs, 1oz deli ham, 1 slice of bread, 1 whole avocado, 2 oranges, 1/2 cup cooked spinach, 32 oz water (4 blocks)
Snack - 2 oz grilled chicken, 1 apple, 40 oz water (2 blocks)
Dinner - 4 oz chicken, 2 1/4 cups broccoli, 1 slice of bread, 1 avocado, 2 cups milk (6 blocks)
Snack - 1/2 cup cottage cheese, 1 cup strawberries, 1/3 cup oats (2 blocks)

Total Blocks = 18

WOD: 6 rounds
240m sprint
24 squats
Time - 9:33

Push Press 5-5-5-5-5
----115, 135,145,155,165

CFE: Tabata Bike

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

End Week Four - Begin Week Five

Week Four - Good
Week Five - will be better and I'm going to try to get some benchmarks.

I'm in Dallas again at a Math Conference for CSISD. I get back to College Station on Tuesday night and I move into a new house for the rest of the summer. I'm going to have a new roommate (aka. Dog) named Jack. It will be good to have a dog around again.
Today I meet up with George and the North Dallas HS crew again for a workout. We did "Fran" and I got a new PR! Here is the video of George and me at the North Dallas High School gym!
WOD: "FRAN"
21-15-9
Thrusters (95lbs)
Pull Ups

Danny- 3:36 New PR!!!
George-

CFE: Tabata Run + 5 Sprints - [80 yrd sprints at a 30degree incline. (aka. Parking Garage)]

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 One - Day 3

I know that all of you who read my blog tend to get tired of the same old workout posts/ times /pictures. During "The Hard Routine" posts will be used as accountability for my records. Most days you will only see a Sleep/WOD/CFE post. Occasionally I will put up videos and pictures. As far as terminology goes here are some simple definitions for commonly used words and acronyms you will see...
WOD = Workout of the Day
CFE = CrossFit Endurance (www.crossfitendurance.com)
DB = Dumbbell
Tabata = 20 sec of work + 10 sec of rest for 8 rounds
Sleep = Sleep (or lack there of)
"The Hard Routine" = 6 weeks of Danny kicking his own ass!..and writing about it in his blog!
Double Under = Jumping Rope with the rope passing twice under your feet in one jump
Zone Diet = Developed by Dr. Berry Spears Ph.D as an eating plan for Olympic Athletes
POSE Running = Developed by Dr. Nicholas Romanov (He's Russian, Comrade) as an efficient, injury free style of running

Here is a great example of POSE Running

So there you go... there will be a Vocabulary test next Friday and have a nice day!

Sleep: 4 hrs + 2.75hrs (punks ringing door bell at 3:30am and waking me up. I couldn't get back to sleep because I was HYPED!!!
WOD:
7 Rounds for time: 11:47
5 pull ups
7 box jumps
9 ring dips
200 meter run

CFE - Bike Tabata 20-10 (no distance, used spinner bike)

Week One - Day 2

Today was good. Had lunch with Jordan and helped Brad at BCS Fitness tonight. I'm just getting caught up with LOST. Jordan and I finished season 2! Crazy!

Sleep: 6.75 hrs.

WOD: For time-8:57
Thrusters @ 125lbs

thruster, 10 reps
50 double unders
thruster, 8 reps
40 double unders
thruster, 6 reps
30 double unders
thruster, 4 reps
20 double unders
thruster, 2 reps
10 double unders

Evening CFE- Tabata Run -Distance 0.6 miles

"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

TABATA - Bike and Run

A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

TABATA = 20 sec of work + 10 sec of rest, 8 rounds

Bike - distance traveled - 1.08 miles
Run - distance traveled - 0.56 miles

CrossFit today: Snatch / Clean + Jerk practice