Week Four - Day 1 - Starting Fresh

Week Four:
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 Four will be modified a little to accommodate setting Benchmark WOD's. I plan to get two "Girls" done and times set this week. Plus, Judo and CFE will pick back up full force! I will really need to focus on stretching and reading this week. I have been very slack in those areas the past two weeks. Matt Larsen bought a book for me called, The Lost Letters of Pergamum.
and I plan to get some good time at the coffee shop. My sleeping needs to become more regular and I will make sure I focus on getting to bed around 10 pm or before.

Sleep: 5.75 hrs (I can do better!)

Zone: Total Blocks = 18
Breakfast 3
Lunch 3
Snack 3
Snack 2
Dinner 5
Snack 2

WOD:
5 rounds of max reps for each:
push ups - pull ups

Danny's Total for each round: 73,33,39,42,40

Jordan's Total for each round: 29,30,36,33,40

CFE: 4x400m sprint, rest 4min between each sprint

Time: 1:05, 1:05, 1:09, 1:14

Week Three - Day 6 & 7 - Chaos Theory

In mathematics, chaos theory describes the behavior of certain dynamical systems – that is, systems whose state evolves with time – that may exhibit dynamics that are highly sensitive to initial conditions (popularly referred to as the butterfly effect). As a result of this sensitivity, which manifests itself as an exponential growth of perturbations in the initial conditions, the behavior of chaotic systems appears to be random. This happens even though these systems are deterministic, meaning that their future dynamics are fully defined by their initial conditions, with no random elements involved. This behavior is known as deterministic chaos, or simply chaos.
(Taken from Wikipedia: Chaos Theory)

For the past two days I have taken a vacation from "The Hard Routine". I went to Austin with my soul mate and my parents and said, " F%$K The Hard Routine"!!! My initial conditions became highly sensitive to my surrounding conditions and evolved into taking the weekend off. I ate what I wanted and drank lots of beer with my Dad and Best Man Taylor! Jordan and I took two days for rest and just had a blast.

Week Three went well. I'll be back in the swing of things starting week four!!!

(more chaos/ fractal images)

Week Three - Day 5

Short post.... I'm back in College Station! It's HOT! Afternoon workouts are not fun. Being with Jordan Coulter makes my whole body warm! Drew, Jenny and Sam will always be loved and missed.
Sleep: 6.5 hrs ( I need more sleep!!!)
Zone: Total Blocks = 17
Breakfast 3
Lunch 3
Snack 3
Dinner 6
Snack 2

WOD: 3 rounds for time

• 800m run
• 1.5 pood (53lbs) Kettlebell Swing, (21,15,9 reps)
• 95 lb Thrusters, (21,15,9 reps)
• Pull Ups, (21,15,9 reps)

Time- 22:55

Week Three - Day 4 - Rest Day

Things are still going well here in Dallas. I am getting to hang out with Team Larsen tonight and can't wait!!! Jordan is back home at a breast feeding workshop (for WIC) and Drew and Jenny are busy packing things up for their big move. I miss everyone back home and can't wait to see you all on Friday! I love you Jordan!!!

Here is a video of Josh Bridges from CrossFit San Diego doing "Fran" (my favorite WOD!!!)
Crazy!!! 2:02


Sleep: 7.75 hrs

Zone: Total Blocks = 17 + 3 Carbs (aka Beer w/ Matt L)
Breakfast 3
Lunch 3
Snack 3
Dinner 6
Snack 2

WOD: Rest Day!!!

Week Three - Day 2 & 3 North Dallas High School

For the past two days I have been waking up around 6:45 am, eating breakfast in my hotel room, grabbing some decaf coffee at the small deli and moving on to a day of AVID conferencing. The AVID conference goes until about 4 pm... at which time I am picked up by my new friend George Berre. George is a high school soccer coach at North Dallas High School. They are just getting into CrossFit and George asked me to teach/workout/develop a CrossFit program for the high school. The past two days I have taken the coaches through an intro into CrossFit with workouts and nutrition and programing. The past two days have been crazy!!!
North Dallas High School Coach Boot Camp - George, Ashley, Chris, Danny
Day One - Grace (at modified weight) w/ Tabata Run
The Coaches got a first hand slap in the face by Coach Glassman!!!

Day Two - Bager ( 3 rounds for time )

• 95 pound Squat clean, 30 reps
• 30 Pull-ups
• Run 800 meters

Danny - 24:55 Rx'd
George - 27:27
Chris - 30:50
Ashley - 31:10
The Coaches did a 20,15,10 ladder on the Squat Cleans/Pull Ups
Thank you so much guys! The workouts were great and your gym is perfect! Can't wait to see you guys again in September. I'm ready to host that Boot Camp pre-football season!!!

Sleep: 8.5 hrs

Zone: Tuesday = 18 Blocks
Wednesday = 17 Blocks

WOD: Tuesday
Grace = Clean & Jerk, 30 reps
Tabata Run
Wednesday
Badger = 3 rounds for time
95 lb Squat Cleans, (30 reps)
Pull-Ups (30 reps)
800 m Run

Week Three - Day 1

I'm in Dallas at an AVID conference for CSISD. Things are great and I really love my co-workers! Week Three is a continued focus on nutrition and training. I will be in Dallas and hope to workout with some Dallas CrossFitters.
Here are my goals for Week Three:

• 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

Since I will not be at the ATM CrossFit I am going to move the last goal to Week Four.

Sleep: 9 hrs

• Zone: Total Blocks = 17
• Breakfast 4
• Lunch 4
• Snack 2
• Dinner 5
• Snack 2

WOD: Run 2 miles w/ Tabata in between.

Week Two - Day 7

Week Two Recap and Debreif....

• 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

Every thing this week went real well!!! I was able to hit all of my marks except getting times on all of the Benchmark WOD's. I will be gone this next week at a conference in Dallas. I plan to make it a week of routine and discipline.

Sleep: 10.5 hrs

Zone: Total Blocks = 14-17 ?
Breakfast 4
Lunch 4
Snack 2
Dinner ?

WOD: Rest Day
CFE: Rest Day