Crossfit Streets

Monday April 23/18

“Marathon Monday”

2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Mountain Climbers (left+right=one rep)
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

(30 min cap)

This week is Coach Dan’s picks for workouts.


A day in the life of: Coach Dan

What do you typically have for breakfast?

– large glass of water w iMag and lemon juice
– large coffee
– 3 egg, avocado/nuts OR Kodiak pancakes OR oatmeal w coconut oil, peanut butter, protein powder. Mostly eggs…

What do you typically have for lunch?

– meat and veggie
– sometimes Portia Via, Fresh Addicts and sushi from Superstore (post wod only for sushi)

What do you typically have for dinner?

– whatever my lovely wife cooks:)
– usually and generally meat, veggies, some carbs (maybe some potato, sweet potato, tortilla?)
– if I worked out like a savage that day, I’ll consume a little more carbs and food, if I didn’t, I’ll consume less but I don’t measure food anymore. I use my fist to eye ball amounts and to grab the fork and eat.

What do you typically consume after a workout?

– JaktRX protein shake and banana, maybe JaktRX Carbotics supplements.. or lunch.
– protein shakes are the first thing I consume as it is symbolic that my workout in done and that makes me feel #accomplished.

What are your typical snacks?

– kirkland bars, cashews, almonds, nuts, sunflower seeds!, push ups, apple, scoop of peanut butter or almond butter, aussie bites (maybe)

How much coffee do you have each day?

– 1 large in the morning
– maybe another medium before lunch
– maybe another small medium after lunch depending on how late I’m working that night (sometimes 8-9:30pm)
– 1 – 5 cups a day
– generally, probably too much, or not enough

How much water do you consume per day?

– approx 2000-3000ml per day.

What do you do before bed to help you sleep?

– Netflix, watch SPORTS, do Streets computer work (some of my best ideas come late at night)
– if no electronics, calm the mind down knowing life is good, life can wait until tomorrow
– I rarely have trouble falling asleep as I’m usually exhausted at the end of the day both mentally and physically
– usually get 4-7 hours per night.

What is the first thing you do in the morning? Why?

– 10000 push ups. Next questions. Kidding.
– Assess my mental clarity and physical self. Am I mentally or emotionally scrambled, why? Am I physically sore? Why? How can to improve things I can control?
– Try to not check my phone first thing for text/emails but who are we kidding.
– Cuddle with dog because it makes me happy
– Do a brief run through of what I need to do that day
– water, coffee, breaky and let’s go. Dominate life.

How often do you WOD? How often do you go all out?

– 4-5 times a week
– I go all-out 1-2 times a week but more likely with a conditioning stint then a weight lifting effort, not to say I won’t lift heavy, just won’t lift or attempt my max lifts as often but I will go max conditioning often. I hope that makes sense.
– Lots of listening to my body. Depends on sleep, mood, training partners, do I have good mobility that day? Am I coaching that night?
– Even though I’m only 33, my body has been through a lot of physical beatings with me previously being a very physical competitive hockey player for over 15 years that includes a lot of travel. This body may look young but feels old.
– Also, my goals are to be healthy and fit, not the most healthy or the most fit and not risk injury VS years ago I just wanted to be the best among my training partners and would deal with nagging injuries to get there. Not anymore.

What do you do on rest days?

– 1000 more push ups, joke
– try to stretch, 50/50 chance!
– not a whole lot, read, catch up on computer work, visit with friends/family, run errands, listen to music, golf

What supplements do you take?

– iMag (magnesium), JaktRX BCAA, JaktRX protein, JaktRX Carbotics, JaktRX Fish oil.
– I want to feel JaktRX in my veins at all times…..

Tags: , , , , , ,