Monday 2.28.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert

Daily Reading:
Isaiah 46-48

Workout:

Warm Up:

• ROM drills, played basketball with the team I coach

Durability:

• Sprint work: 15 x down and backs on the basketball court
•  9-10 seconds each
• Goal was to finish each in under 10 seconds which I did. Did in sets of 7,4,4 for punishment in between full court drills. Approx 10 seconds rest between sprints 

Stamina:

• Part 1: SOF Workout:
• 2 rounds for quality and time: (15:50)
• 100 pushups
• 100 situps
• 100 squats
• Part 2: 
• 250 stationary lunges (125 each leg) (9:26)
• 50 Squats (2 35lb db's)

Work Capacity:

• 5 rounds, max effort reps for 1 min (using 2 35lb db's for each exercise)
• Deadlift: 31,34,34,28,35
• Power Clean: 17,18,20,15,16
• Push Press: 36,35,32,31,40
• 1 min rest
• Notes:
• Did each excercise with full ROM. DL and PC were to about 6 inches off the floor. Really focused hard on not cheating, especially in rounds 4,5 in the PC. PC are awkward with db's as well and really work the forearms.

Durability/Mobility:

• Mtn Athlete hip mobility drills
• Active stretch

Notes:

• Workout: 
• SOF workout was supposed to have 200 pullups but ran out of time. Did durability and stamina first with the added SOF workout 2 hours before the work capacity. 
• Very pleased with the push press numbers. Took 10 second breaks between each round to write down reps so that explains why the numbers are a little higher across the board. That 10 seconds between each round really gave me a boost in rounds 4-5. 
• The first 100 pushups in the SOF workout were done in around 1:50 which was very encouraging especially since my shoulders upper body are still recovering from this weekends heavy push load. 
• The last 50 or so lunges started to have poor form, probably due to the 200 squats done immediately before hand, however, bad form in unacceptable and that is a discipline that I constantly struggle with when my body or mind gets tired. Just something else to improve on. 
• Body: Sore at first but once the workout started felt great, the running before hand really loosened up my legs and back.
• Nutrition: Clean
• Daily Totals: 
• Running: 15 down and backs (1890 total meters or 1 mile 290 m)
• Pushups: 200
• Situps: 200
• Squats: 250
• Lunges: 250
• DL: 152
• PC: 86
• PP: 174

Sunday 2.27.11

Wake Up:
8:00 am

Devotion:
Streams in the Desert

Workout:
Sealfit: Active Recovery

En-durability:

• 50 min walk: covered 3 miles

Notes:

• Body: Shoulders and back are sore from the weekly SOF challenge of 500 burpees for time.
• Weekly Totals:
• Pullups: 319
• Burpees: 790
• Pushups: 1095
• Squats: 1000
• Abs: 500 (this needs to improve)
• Shoulder work: 207
• Jump Rope: 600
• Lunges: 80
• Bent over row: 150
• DB Swing: 120
• Dips: 50

Saturday 2.26.11

Wake Up:
9:00 am

Devotion:
Streams in the Desert

Workout:

Warm Up:

• ROM Drills

Work Capacity:

• 5 rft (13:40)
• 20 Ring pullups
• 20 Pushups
• 20 Situps
• 20 Squats

Stamina: 

• 500 Burpees for time: (49:00)
• What a mental battle. Goal was to do 10 on the minute. If I would not have planned before how to attack this challenge I would not have finished in under 50 minutes which was my goal. I told myself that everyone in the Sealfit forum finished in under 50 minutes so I had to as well. Felt great to push through and finish.

Durability:

• 100 4 count flutter kicks
• SF Hip Moblity x 3
• Hug Hip mobility x 3
• Him Hip mobility x 2

Strength:

• Ring pullups: (15,15,10,10)

Notes:

• Body: Sore in lower back
• Nutrition: Fair
• Daily Totals:
• Pullups: 150
• Pushups: 100
• Situps: 100
• Squats: 100
• Burpees: 500
• Abs: 100

Friday 2.25.11

Wake Up:
6:00 am

Daily Reading:
Mark 14-15

Devotion:
Streams in the Desert

God, in olden time suffered man to be kept in ward by the law that he might learn the more excellent way of faith. For by the law he would see God's holy standard and by the law he would see his own utter helplessness; then he would be glad to learn God's way of faith.

God still shuts us up to faith. Our natures, our circumstances, trials, disappointments, all serve to shut us up and keep us in ward till we see that the only way out is God's way of faith. Moses tried by self-effort, by personal influence, even by violence, to bring about the deliverance of his people. God had to shut him up forty years in the wilderness before he was prepared for God's work.

Paul and Silas were bidden of God to preach the Gospel in Europe. They landed and proceeded to Philippi. They were flogged, they were shut up in prison, their feet were put fast in the stocks. They were shut up to faith. They trusted God. They sang praises to Him in the darkest hour, and God wrought deliverance and salvation.

John was banished to the Isle of Patmos. He was shut up to faith. Had he not been so shut up, he would never have seen such glorious visions of God.

Dear reader, are you in some great trouble? Have you had some great disappointment, have you met some sorrow, some unspeakable loss? Are you in a hard place? Cheer up! You are shut up to faith. Take your trouble the right way. Commit it to God. Praise Him that He maketh "all things work together for good," and that "God worketh for him that waiteth for him." There will be blessings, help and revelations of God that will come to you that never could otherwise have come; and many besides yourself will receive great light and blessing because you were shut up to faith.

Workout:

AM:
PT: Pullups, Pushups

• Max reps pullups: 23 (grip gave out, might have been able to get 1 or 2 more)
• Max reps pushups: 90 (no pause)
• Pullups: 15

Notes:

• Daily Totals:
• Pullups: 38
• Pushups: 90

Thursday 2.24.11

Wake Up:
5:30 am

Daily Reading:
Mark 13

Devotion:
Streams in the Desert

Workout:
Sealfit: Active Recovery

Skill: Pullups

• Max reps: 23

Notes:

• Body: Pretty tired and sore. Upper body is fine, hamstrings are tight.
• Nutrition: clean

Wednesday 2.23.11

Wake Up:
5:30 am

Daily Reading:
Mark 12-13

Devotion:
Streams in the Desert

Workout:

AM:
PT (Stamina)

• 5 rounds for quality:
• 20 Pushups (chest to deck)
• Max HSPU: (8,8,3,4,4)
• 10 Dips
• Notes: HSPU are a weakness. Really struggled.

Skill:

• DH Pullups: 10,10,10,10,10 (approx 1 min rest between sets)
• Pushups: 75 consecutive, no pause

PM:
Sealfit: Unflappable

Warm Up:

• Dynamic Stretch

Work Capacity: 

• 2 rounds for time: 30-20-10 - (13:26)
• Burpee
• DB Swing (35lb db, alternating arms)

Notes:

• Body: sore and ready for an active recovery day. Burpees are terrible in large quantities.
• Nutrition: ok
• Daily Totals:
• Burpee: 120
• DB Swing: 120
• Pullups: 50
• Pushups: 175
• Dips: 50
• HSPU: 27

Tuesday 2.22.11

Wake Up:
5:30 am

Daily Reading:
Mark 10-11

Devotion:
Streams in the Desert

Workout:

AM: Skill

• DH Pullups: 10,13,10,10,15 (1 min rest between sets)
• Final max was low due to only 1 min rest between sets.

PM:
Sealfit: Unbeatable

Warm Up:

• 4 rounds for quality
• 20 Pushups
• 20 Weighted Crunches
• 20 Stationary Lunges

Work Capacity: 

• 10 rounds for time: (18:48)
• 12 Squat (using 2 35lb db's)
• 12 Sitting strict military press (2 35lb db's)
• 6 Burpee
• Notes:
• Military press was very tough. Split up 8,4 for most of the rounds. Shoulders were smoked. Being seated during the presses was very difficult, took out all leg drive and increased the use of core stabilizers. Pleased with the time because everything was done with full ROM.

Durability:

• Active stretch
• Quadrupedal movements:
• Hip rotations (forward, back, vertical)
• Donkey kicks

Rest 3 hours:

SOF Workout:

• On the minute for 30 min:
• 5 bent over rows (2 35lb db's)
• 10 Pushups (Chest to deck)
• 15 Squats (full ROM)

Notes:

• Body: good, arms are tired from all the body weight work, not sore, just tired.
• Nutrition: Clean
• Daily Totals:
• Pushups: 380
• Pullups: 58
• Lunges: 80
• Squats (air): 450
• Squats (weight): 120
• Military Press: 120
• Burpee: 60
• BOR: 150

Monday 2.21.11

Wake Up:
5:30 am

Daily Reading:
Proverbs 21
Mark 1-3

Devotion:
Streams in the Desert

Workout:

AM Pt:

• Consecutive pushups: 90 (could have increased ROM so not counting it as a PR)

PM:

Sealfit: Unstoppable

Warm Up:

• ROM drills, active stretch

Work Capacity:

• AMRAP 20 min: (22 rounds)
• 5 burpees
• 10 pushups
• 15 squats

Stamina:

• 4 rounds for quality:
• 15 Push Press (2 35lb db's)
• 10 Clapping pushups
• 150 Jump rope

Durability:

• Snowshoe: 30 min
• Walk: 15 min
• 100 Situps
• 100 4 count flutter kicks
• 100 leg levers
• Hip mobility drills

Notes:

• Body: 192.5lbs this morning. Pretty pleased considering nutrition was pretty poor this wknd
• Nutrition: good
• Workout: pleased with WC, did not have access to pullup bar today so I will do my pullup workout tmrw. Burpees were a tough sub for pullups in the WC portion. Snowshoed through 12-17 inch drifts for 30 min and that was much tougher than expected. Had to walk for 15 min afterward to stretch out my legs. Great start to the week. 
• Daily Totals:
• Burpees: 110
• Pushups: 350
• Squats: 330
• Push Press: 60
• Jump Rope: 600
• Abs: 300

Sunday 2.20.11

Wake Up:
7:30

Daily Reading:
Mark 1:35-37

Devotion:
Streams in the Desert

Workout:
Active Recovery from this past Thursday

En-durability:

• Snow hike: 80 min
• 20 degrees and windy, 6 inches of snow and higher through snow drifts.
• This was the definition of functional fitness. Was very tough. Great to get outside and was very good for stretching out the hip flexors while stomping through a solid 6 inches of pact snow with every step. Covered approx 3-3.5 miles

Notes:

• Great week of workouts. Diet this weekend was pretty awful. Got into some baked goods and girl scout cookies bad. Other than that pretty strict throughout the week. It is amazing how fast I lean out when I am on a strict diet. 

Saturday 2.19.11

Wake Up:
8:00 am

Daily Reading:

Devotion:

Workout:

AM:

• 10 min yoga, active stretch
• 75 consecutive pushups
• 2 min situp test: 106
• 100 squats
• 25 pushups
• HSPU: 2 x 6 reps

PM:

Durability: 

• 3 mile run (21:15)

En-Durability: 

• 50 min walk

Skill:

• 2 x 15 nuetral grip pullup
• 1 x 15 pullup
• 1 x 15 chinup
• 1 x 10 commando pullup

Programming

Schedule:

Monday/Wednesday/Friday:

• Morning: Sealgrinderpt
• Afternoon: Pullups
• Evening: Sealfit WOD

Tuesday:

• Morning: Sealgrinderpt
• Evening: Sealfit WOD 

Thursday:

• Evening: Sealfit WOD: Active Recovery

Saturday:

• Morning: Sealgrinderpt, outside activity, try to beat a goal/benchmark

Sunday:

• Rest and Recovery

Programs:

Sealgrinderpt:

• Body weight excercises from http://www.sealgrinderpt.com/ 
• Mobility/Stretching

Sealfit:

• Monday/Wednesday/Friday:
• Warm Up, Stamina, Work Capacity, Durability
• Tuesday/Saturday:
• Warm Up, Work Capacity, Durability
• Thursday:
• Active Recovery

Pullup Progression:

• 50pullups.com

Notes:

• This is pretty close to what I have been doing for the past 8 months. Adding in grinder pt to work on my body weight movements and pullup progressions because in the past that has been one of my greatest weaknesses. I have seen great improvements in my pullups the last few weeks so I am looking forward to retesting in a couple of weeks to see my progress. The winters are always tough because I do my workouts in a grinder setting with no room to run. I sub burpees for running, not a great sub, but burpees are aweful and add to mental toughness. Due to lack of running my metabolic conditioning tends to go down while it is cold outside. All I have for equipment is two 35lb dumbells, one 40lb weight vest and one jump rope. That is all I have been using for the past 8 months and it has worked great. I make substitutions for the Sealfit workouts according to the equipment that I have. Same rep schemes just different weights than Rx'd.
• Sealfit: been doing pretty religiously for 8 months. Best program I have come across hands down. Greatest gains I have seen have been in mental conditioning, mental toughness and work capacity (ability to do a large amount of work in a short period of time). After 3 straight day of Sealfit your body is completely depleted and I cannot wait for an active recovery day. After a full week of Sealfit, Sunday I am completely dead.
• History:
• Senior year of division 1 basketball weighed in at 225#
• Currently weigh in at 193#
• Goal weight: 185#

Friday 2.18.11

Wake Up:
4:30 am

Daily Reading:
Proverbs 18
1 Thessalonians

Devotion:
Streams in the Desert

Workout:

Afternoon workout:

• Pullups: 9,12,9,9, 18(max)
• Improved on the last set each day this week. Will up reps in each set for next week.

Evening Workout:
Sealfit: Red Zone

Warm Up: Jump rope (mixed singles and double unders)

Work Capacity:

• 5 rounds for time: (39:56)
• 15 x Curtis P's (using 2 35lb db's)
• 30 x DB Swings (15 each arm, 35lb db)
• 800 m run

Stamina:

• 5 rounds for quality:
• 6 Thrusters (2 35lb db's)
• 5 Man-makers (2 35lb db's)
• Sealfit hip mobility drill: 1 cycle

Durability:

• 100 4 count flutter kicks (unbroken)
• 2 min jump rope to cool down
• Active stretch

Notes:

• Workout was done outside in 15 degree weather
• Extremely pleased with time on WC. Goal was to finish under 8 min per round. Curtis P's are terrible as always and it took a while to get into the DB swings because my back has been bothering me lately. Proud of the mental fortitude it took to finish this workout. Wanted to quit after 3 rounds but pushed on, I am glad that I did. 
• Bought some gymnastics rings from sealgrinderpt today and am pumped to receive them. Want to learn to do muscle ups and other body weight exercises.
• Today was my diet cheat day. Major carb load. Had oatmeal with peanut butter for breakfast, spinach, vegitables, eggs, bacon, chicken and chocolate milk for lunch, foot long turkey on wheat sub with lots of veggies from subway and then 3 large pieces of almond coffee cake for dessert. High carb refeed, Still working out the details of the refeed haha 

Thursday 2.17.11

Wake Up:
5:30 am

Daily Reading:
Proverbs 17
Isaiah 44-45

Devotion:
Streams in the Desert
The land which I do give to them, even to the children of Israel (Joshua 1:2)

As faith continues to speak, God continues to give. He meets you today in the present and tests your faith. As long as you are waiting, hoping, or looking, you are not believing. You may have hope or an earnest desire, but that is not faith, for "faith is being sure of what we hope for and certain of what we do not see." (Heb 11:1) The command regarding prayer is: "Whatever you ask for in prayer, believe that you have received it, and it will be yours." (Mark 11:24)

True faith relies on God and believes before seeing. Naturally, we want some evidence that our petition is granted before we believe, but when we live by faith, we need no evidence other that God's word. He has spoken, and in harmony with our faith it will be done. We will see because we have believed, and true faith sustains us in the most trying of times, even when everything around us seems to contradict God's Word.

The psalmist said, "I am still confident of this: I will see the goodness of the Lord in the land of the livin." (Ps 27:13) He had not yet seen the Lord's answer to his prayers, but he was confident he would see, and his confidence sustained him.

Faith that believes it will see, will keep us from becoming discouraged. We will laugh at seemingly impossible situations while we watch with delight to see how God is going to open a path through our Red Sea. It is in these places of severe testing, with no human way our of our difficulty, that our faith grows and is stengthened.

Dear troubled one, have you been waiting for God to work during the long nights and weary days, fearing that you have been forgotten? Lift up your head and begin praising Him right now for the deliverance that is on its way to you.

Workout: Sealfit WOD: Rest and Recovery

Had every intention of doing an active recovery day today with some PT work and a ruck, but went to the pub instead. So I will chalk this as my rest day this week and do an active recovery day on Sunday.

Wednesday 2.16.11

Wake Up:
5:45 am

Daily Reading:

Devotion:
Streams in the Desert
Although I have afflicted you... I will afflict you no more. (Nahum 1:12)

There is no limit to our affliction. God sends it and then removes it. May we quietyly wait and patiently endure the will of the Lord till He comes. Our Father takes away the rod when His purpose in using it is fully accomplished.

Remember, before much time has passed, we may be just as happy as we are sorrowful now.

It is not difficult for the Lord to turn night into day. He who sends the clouds can just as easily clear the skies. Let us be encouraged, things are better down the road.

His trials are only for a season, and the showers soon pass. Weeping may remain for a night, but rejoicing comes in the morning. Our light and momentary troubles are achieving for us an eternal glory that far outweighs them all.

Even the fact that we face a trial proves there is something very precious to our Lord in us, or else He would not spend so much time and energy on us. Christ would not test us if He did not see the precious metal of faith mingled with the rocky core of our nature, and it is to refine us into purity and beauty that he forces us through the fiery ordeal.

Everything is subject to God's law. Nothing happens that has not been appointed with consummate care and foresight.

Workout: Sealfit WOD: No Excuse

Morning:

• DH Pullups: 9,12,9,9,16

Evening:

Warm Up: 

• 3 rounds for quality
• 10 RDL (2 35lb db's, went slow to really stretch out back and hamstrings)
• 20 pushups (used db's to ensure full ROM)

Work Capacity:

• 21-15-9-15-21 for time: (7:12)
• Push Press (2 35lb db's)
• Goblet squat to thruster (1 35lb db)
• Pushups

Stamina: 

• 100 squats

Durability:

• 100 4 count flutter kicks
• 3 min plank hold (1min each side, 1 min middle)
• 100 Situps
• 1 min plank hold (middle)
• 25 Leg levers

Punishment:

• I decided that because I did not get outside to do the running portion of the workout I would punish myself with a 50 burpee penalty. Worked a long day today but that is no excuse. Burpees suck and outside of Curtis P's and Man-Makers are my least favorite excercise.
• 50 burpees for time: 2:32 (huge PR)

Notes:

• Body: Back is still sore, planks seemed to help. I am going to be adding more of them into the durability portion. 
• Nutrition: good. realized I need some sort of slow burning carbs in the morning otherwise my workouts suffer. Oatmeal with cinnamon and coffee is a typical breakfast. Need to find a solid protein source to add as well that I can eat on a daily basis. 

Tuesday 2.15.11

Wake Up:
5:45 am

Daily Reading:

Devotion:
Streams in the Desert
Do not fret because of evil men or be envious of those who do wrong. (Psalm 37:1)

Never become extremely upset over your circumstances. Do not fret, Never get unduly upset. Even for a good reason, worrying will not help you. It only heats up the bearings but does not generate any steam. It does not help the locomotive for its axles to become hot; their heat is only a hinderance. The axles become heated because of unnecessary friction. Dry surfaces are grinding against each other instead of working in smooth cooperation, aided by a thin cushion of oil.

Friction leads to heat, and heat can lead to very dangerous situations.

Dear restless heart, be still, dont fret and worry so,
God has a thousand ways His love an dhelp to show,
Just trust, and trust, and trust, until His will you know.

Dear restless heart, be still, for peace is God's own smile,
His love can every wrong and sorrow reconcile,
Just love, and love, and love, and calmly wait awhile.

Dear restless heart, be brave, dont moan and sorrow so,
He has a meaning kind in in chilly winds that blow,
Just hope, and hope, and hope, until you braver grow.

Dear restless heart, recline upon His breast this hour,
His grace is strength and life, His love is bloom and flower,
Just rest, and rest, and rest, within His tender power.

Dear restless heart, be still! Dont struggle to be free,
God's life is in your life, from Him you may not flee,
Just pray, and pray, and pray till you have faith to see.

Workout:

Warm Up: Dynamic stretch, ROM drills

Work Capacity:

• AMRAP 25 min (15 full rounds)
• 5 Burpee
• 6 Squat clean (2 35lb db's)
• 7 Thrusters (2 35lb db's)

Durability:

• 1 x 800 m run (2:41, pleased considering my lack of running due to weather and ice)
• 2 x 400 m run
• 4 x 200 m run
• 6 x 100 m run

Mobility: Yoga, Active stretch

Notes:
Body: Back is really sore after the squat cleans and thrusters

Monday 2.14.11

Wake Up:
4:20 am

Daily Reading:
Proverbs 15

Devotion:
Streams in the Desert

Workout:

Morning:
Warm Up:

• 5 rounds for quality:
• 20 Squats
• 20 Pushups
• 20 Lunges

Stamina/Strength:

• 100 Squats (using 2 35lb db's, did not put db's down) 
• Pushups: 70 unbroken, no pause
• Pullups: 9,12,9,9,15 (max)
• Pleased with the improvement in the pullups, grip and fingers are becoming stronger as well.

Notes:

• Planned on doing a metcon at night as well as durability but had a basketball game to coach and didnt get back home until 10:30pm. Decided to skip and do later this week.
• Massive re-feed this weekend. I have been trying to do this for Saturday afternoons and nights and it has really been working well. Monday weight in was at 192 lbs which I was pleased with. Diet on weekend basically adds in more carbs and grains, ie cereal, some bread ect... Amazing how much more bloated I feel when adding carbs back into the diet. This week my goal is to try to replace the minimal amount of carbs I eat with fats and see how my workouts go. It is amazing how much easier the body weight workouts and static holds are when I am at a lower weight.

Sunday 2.13.11

Wake Up:
8:00

Daily Reading:
Proverbs 12-13
Matthew 5

Devotion:
Streams in the Desert
The forested hill country will be yours. (Joshua 17:18)

Difficulties are sent in order to reveal what God can do in answer to faith that prays and works. Are you being squeezed from all sides in the valley? Then ride on the heights of the land and be nourished with honey from the rock.

Workout:
Active recovery

En-durability:

• 4.2 mile LSD run (37 min)
• Did long and slow. On the way back focused on 4 count breathing. Got 453 breaths. Very good way to calm your mind relax. Eases the sometimes boring LSD runs.
• LSD hike
• 2 hours (approx 5.5-6 miles)
• 4 x 10 DH tuck pullups (knees parallel to the ground)

Saturday 2.12.11

Wake Up:
8:00 am

Daily Reading:

Devotion:

Workout:

• 30 min grinder PT
• 80 consecutive pushups
• LSD hike: 3 miles

Friday 2.11.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 42-44
Psalm 56-58

Devotion:
Streams in the Desert
We must learn to take God at His worda dn walk straight ahead in obedience, even when we can see no way to go forward. The reason we are so often sidetracked by difficulties is that we expect to see barriers removed before we even try to pass through them.

If we would only move straight ahead in faith, the path would be opened to for us. But we stand still, waiting for the obstacle to be removed, when we ought to go forward as if there were no obstacles at all.

Faith that goes forward, triumphs.

Good Read:

Sonnet 19 (Sonnet XIX)
When I consider how my light is spent
John Milton

When I consider how my light is spent,
Ere half my days, in this dark world and wide,
And that one talent which is death to hide
Lodged with me useless, though my soul more bent
To serve therewith my Maker, and present
My true account, lest He returning chide,
"Doth God exact day-labour, light denied?"
I fondly ask; But patience, to prevent
That murmur, soon replies "God doth not need
Either man's work or his own gifts. Who best
Bear His mild yoke, they serve Him best. His state
Is kingly: thousands at His bidding speed
And post o'er land and ocean without rest;
They also serve who only stand and wait."

Workout:

Morning:

• Max pushups w/out pause: 75
• Rest 3.5 hours
• Max pushups w/out pause: 80

Afternoon:

• DH Pullups: 8,11,8,8,16 (max)

Evening:

Warm Up/Stamina:

• 30 min intense sealgrinderPT (been using the model from that website and adding reps so the 30 min is split up into 10 min of warm up and mobility drills and 20 min of going at about 80-85%. Really get a good sweat going and the first 10 min force me to get a good shoulder and hip warm up in)

Work Capacity: (10:26)

• 14 DB Swings (7 each arm w/35lb db)
• 14 DB Power Snatch ( 7 each arm w/35lb db)
• 7 Burpee

Notes: DB swings slowed me down, but was pleased with the hip speed in the snatches and I have really upped the number of burpee's these past two weeks and have seen big improvement. Absolutely flew through them today. 

Durability:

• Short Active stretch

Thursday 2.10.11

Wake Up:
6:15 am (slept in, should have gotten up and done my devotions and reading)

Daily Reading:
Isaiah 42-44

Devotion:
Streams in the Desert
Do not take revenge, my friends. (Romans 12:19)

There are imes when doing nothing demands much greater strength than taking action. Maintaining composure is often the best evidence of power. Even to the vilest and deadlies of charges, Jesus responded with deep, unbroken silence. His silence was so profound, it caused His accusers and spectators to wonder in awe. To the greatest insults, the most violent treatment, and to mockery that would bring righteous indignation to the feeblest of hearts, He responded with voiceless, confident calmness.

Men may misjudge your aim,
Think they have cause to blame,
Say, you are wrong;
Keep on your quiet way,
Christ is the Judge, not they,
Fear not, be strong.

The apostle Paul said, "None of these things move me" (Acts 20:24). He did not say, "None of these things hurt me." It is one thing to be hurt, and quite another to be moved. The apostle Paul had determined not to move from what he believed was right. He did not value things as we are prone to do. He never looked for the easy way, and placed no value on his mortal life. He only cared about one thing, and that was his loyalty to Christ.

Workout:


Warm Up:

• 30 min of intense grinder PT

Work Capacity:

• 2 rounds of Chief (3 min max effort, 1 min rest, 6 rounds, 6 rounds
• 3 Squat clean
• 6 Pushups
• 9 Squat
• 3 rounds AFAP
• 10 Squat clean
• 30 db pushups
• 50 Squats

Gymnastics work:

• 4 x 15 dips (used two chairs, full ROM)
• L-Sit practice

Wednesday 2.9.11

Wake Up:
5:00 am

Daily Reading:

Devotion:
Streams in the Desert
Jesus did not answer a word. (Matthew 15:23)

Our weak, impatient hearts cry out because we fail to see through our tear-blinded, shortsighted eyes that it is for our own sakes that He does not answer at all or that He answers in a way we believe is less than the best.  In fact the silences of Jesus are as eloquent as His words and may be a sign not of His disapproval but of His approval and His way of providing a deeper blessing for you.

My love is silent because I love beyond the power of words to express it and beyond the understanding of a human heeart. Also, it is silent for your sakes, that you may learn to love and trust me with pure, Spirit-taught, spontaneous responses. I sesire for your response to My love to without prompting of anything external.

Workout:

Afternoon Workout:
Skill: Pullup

• 8,11,8,8,15 (max) very little rest between sets, focused on form, no leg movement

Evening Workout:
Warm Up:

• 30 min intense SealgrinderPT (done at about 85-90%)

Work Capacity:

• 6 rounds for time: (9:19)
• 18 dips
• 9 burpee
• 20 db swings (10 each arm)

Mobility:

• Hip Mobility drills, quadrupedal movements, yoga: ( 15 min)

Notes:

• Going to try to start my own programming sometime in the next couple of weeks. Going to try to focus on  my weaknesses and I feel that there will be a much high amount of accountability when I program for myself. We will see how it goes. Might just stick with Sealfit because it is such a great program.

Tuesday 2.8.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 42-44

Devotion:
Streams in the Desert


Workout:
WOD: Long 30

Notes:

• Took a rest day today. Coached a basketball game that went late so did not have time for a workout today. Will do Sealfit: Long 30 tmrw and finish the week 1 day behind schedule.

Monday 2.7.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert
Why are you downcast, O my soul? (Psalm 43:5)

There are only 2 reasons to be downcast. If we were still unbelievers, we would have a reason to be downcast, or if we have been converted but continue to live in sin, we are downcast as a consequence.

There is never a reason to be downcast, for everything else may be brought to God "by prayer and petition, with thanksgiving" (Phil 4:6) And through all our times of need, difficulty, and trials we may exercise faith in the power and love of God.

Remember, in the Lords own timing, help will come.

Our work is to lay our petitions before the Lord, and in childlike simplicity to pour out our hearts before Him, saying:

"I do not deserve that You should hear me and answer my requests, but for the sake of my precious Lord Jesus; for His sake, answer my prayer. And give me grace to wait patiently until it pleases You to grant my petition. For I believe You will do it in Your own time and way."

More prayer, more exercising of our faith, and more patient waiting leads to blessings... abundant blessings.

Workout:

Afternoon Workout:

• Pullups: 8,11,8,8,14 (max) had very little rest between sets 20 approx

Evening Workout:

Warm Up: ROM drills, dynamic stretching, sots press, O/H squat work

Stamina:

• 5 rounds for quality:
• 10 x pullups
• 15 x pushups
• 10 x dips

Work Capacity:

• Angie Sandwich: (15:10) non-partitioned
• 25 x burpee
• 100 x bent over row
• 100 x squat
• 100 x pushups
• 100 x situps
• 25 burpee

Mobility: Yoga, Active stretching

Sunday 2.6.11

Wake Up:
8:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert

Workout:
Rest day

Pushup/pullup work:

• 70 consecutive pushups
• 50 decline pushups
• 10 min of playing around on monkey bars, various types of pullups

Durability:

• Ashtanga yoga: 50 min 
• Walk: 40 min
• 800 m run at about 70%

Saturday 2.5.11

Wake Up:
7:30 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert

Workout:

Warm Up: Sots press and O/H squat work

Work Capacity: 30 min SealgrinderPT work

Durability: 3 mile walk

Mobility: Yoga, active stretching

Friday 2.4.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert
I will cause you to ride on the heights of the land. (Isaiah 58: 14)

When the storms of life appear, the atmosphere is changed, purified, filled with new life, and part of heaven is brought down to earth.

Facing obstacles should make us sing. The wind finds its voice not when rushing across an open sea but when it is hindered by the outstretched limbs of  pine tree or broken by the strings of an aeolian wind harp. Only then does the harp have songs of power and beauty. Send your soul, which has been set free, sweeping across the obstacles of life. Send it through the relentless forests of pain and against even the smallest hinderances and worries of life, and it too will find a voice with which to sing.

Workout:

Afternoon Workout:
Skill: Pullup

• 3 x 10 DH pullup

Evening Workout
Warm Up:

• 15-10-5 AFAP
• Goblet squat 
• Burpee

Work Capacity
WOD: No Ego

• Reverse Ladder for time: 10...1: Man makers (2x35lb db's), SDHP (2x35lb db's) 
• Time: 49:25
• 10 MM, 4:00 SDHP
• 9 MM, 3:30 SDHP
• 8 MM, 3:00 SDHP
• 7 MM, 2:30 SDHP
• 6 MM, 2:00 SDHP
• 5 MM, 1:30 SDHP
• 4 MM, 1:00 SDHP
• 3 MM, :30 SDHP
• 2 MM, :30 SDHP
• 1 MM, :30 SDHP
• 50 Push Press (2 x 35lb db's, completely unbroken)
• Notes: 
• Did 50 push press at the end because of a low ceiling where I was doing the man makers. This was an awful workout. I wanted to stop after the first 10 man makers. MM are by far my least favorite exercise but I was very happy I pushed through even though my time was not very fast. Did every single squat clean full ROM. SDHP used 2x35lb db's and that got really tough towards the end. By far one of the most mentally challenging workouts I have done. Simply awful in every way. 

Durability:

• 5 min continuous work on O/H squat and sots press with a pipe to work on shoulder flexibility and full ROM on squats. 

Mobility:

• 20 min of active stretch, yoga and hip mobility drills

Notes:

• Body weight: 190 lbs. Happy with this, especially since my performance has not negatively affected. Have really started to lean out.
• Tried to do a fairly strict paleo diet this week to see how the body reacted. This was my first all out effort to do this and I was pleased. 
• Increased: protein and vegitable intake. Ate a ton of lean meat, pork chops and chicken mostly.
• Decreased: Excess carbs except for trace carbs found in the vegitables. Eliminated oatmeal from my breakfasts. Replaced with banana and lots of peanut butter.
• Maintained: Still drank chocolate milk.
• Following a 7 hour sleep schedule by going to bed at 10:00 pm and waking up at 5:00 am to get my devotions and bible study in before heading to work. Have felt more energized this week than in the past. Two unplanned rest days this week due to busy schedule as well as a more regimented sleep and diet plan has had a lot to do with that.
• Basketball coaching is in full swing so at least 2 days a week I end up going straight from work to a game and am not getting home until 10:00 pm so that accounts for the extra rest days in the middle of the week. Nice to have time during the weekend to make them up.

Thursday 2.3.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert
At once the Spirit sent him out into the desert. (Mark 1:12)

Aren't your times of deepest depression the moments that immediately follow your loftiest highs? Just yesterday you were soaring high in the heeavens and singing in the radiance of the morning. Today, however, your wings are folded and your song is silent.

Nothing but the Son's vision can equip you to carry the Spirit's burden, and only the glory of the baptism can withstand the hunger of the desert.

The time of testing that distinguishes and greatly enriches a person's spiritual career is not an ordinary one but a period when it seems as if all hell were set loose. It is a time when we realize our sould is caught in a net, and we know God is allowing us to be gripped by the Devil's hand. yet it is a period that always ends in certain triumph for those whho have committed the keeping of their souls to God. And the testing "later on... produces a harvest of rightiousness and peace" (Heb 12:11) and paves the way for the thirtyfold to one hundredfold increase that is promised to follow.

Workout:
REST

Durability:

• Hip mobility drills

Wednesday 2.2.11

Wake Up:
5:00 am

Daily Reading:

Devotion:
Streams in the Desert
In the shadow of his hand he hid me; he made me into a polished arrow and concealed me in his quiver. (Isaiah 49:2)

In the shadow... each of us must go there sometimes. The glare of the sunlight is too bright, and our eyes become injured. Soon they are unable to discern the subtle shades of color or appreciate neutral tints, such as the shadowed sickroom, the shadowed house of grief, or the shadowed life where the sunlight has departed.

But fear not! It is the shadow of God's hand. He is leading you, and there are lessons that can be learned only where he leads.

The photograph of His face can only be developed in the dark room. But do no assume that He has pushed you aside. You are still in his quiver. He has not thrown you away as something worthless.

He is keeping you nearby till the moment comes when He can send you quickly and confidently on some mission that will bring Him glory. O shadowed, isolated one, remember how closely the quiver is tied to the warrior. It is always within easy reach of his hand and jealously protected.

In some realms of nature, shadows or darkness are places of greatest growth. The beautiful Indian corn never grows more rapidly than in the darkness of a warm summer night. The sun withers and curls the leaves in the scorching light of noon, but once a cloud hides the sun, they quickly unfold. The shadows provide a service that the sunlight does not. The starry beauty of the sky cannot be seen at its peak until the shadows of night slip over the sky. Lands with fog, clouds, and shade are lush with greenery. And there are beautiful flowers that bloom in the shade that will never bloom in the sun. Florists now have their evening primrose as well as their morning glory. The evening primrose will not open inthe noonday sun but only reveals its beauty as the shadows of the evening grow longer.

If all life were sunshine,
   Our face would long to gain
And feel once more upon it
   The cooling splash of rain.


Workout:

Morning Workout

• Pullup Work
• 1 x max (23)
• 2 x 10 commando pullup

Evening Workout:

Warm Up:

• 1 hour of full court basketball
• Turkish Get-Ups: 10 each side (35lb db)

Work Capacity:

• 21-15-9: (1:57)
• Thrusters
• Pushups
• Notes:
• Did in front of a window so I could view my range of motion. Pushups were fine but on thrusters my ROM could def improve. Still pleased with the time but not necessarily with the integrity of the movement.

Stamina:

• SealGrinderPT: 30 min at 80-90%.

Durability:

• Did some quadrupedal movements to open up hips

Mobility:

• Yoga: 15 min

Notes:

• Really need to focus on going below parallel on my squats. Will try slowing down and not focusing so much on time as much as depth of squat. Quadrupedal natural movements are fun and a great way to open up my hips. Mobility and flexibility is getting better due to constant practice but not anywhere near where is needs to be. Shoulders and back need improvement.   

Tuesday 2.1.11

Wake Up:
5:00 am

Devotion:
Morning and Evening by C.H. Spurgeon

Daily Reading:

Workout:
Rest and Recovery

Notes:

• Worked from 7:00 am until 6:00 pm then coached my basketball team.
• Got home at 10 and just couldnt get myself to workout. I will make up todays workout on Thursday.
• Felt nice to get an extra day of rest in, legs felt fine from yesterdays squat work.