Saturday 4.30.11

Wake Up: 6:30 am

Daily Reading: Phillipeans

Devotion: Streams in the Desert

Workout:

En-durability:

• 4.2 mile run (30:40)
• Max neutral grip pullups: (25)

Notes:

• Body: weight = 193lbs, elbows still bothering me
• Nutrition: poor, cheat day

Friday 4.29.11

Wake Up: 4:30 am

Daily Reading: Philippians 2-3

Devotion: Streams in the Desert

Workout:
Warm Up: ROM drills

Training:

• AMRAP 30 min: Step-Ups w/ 40lb sandbag
• 611 steps (lost count a couple times but kept a solid pace the entire time. Sandbag got a little awkward at times)
• 3 rounds for quality: DB Shoulder Complex
• 8 Bent over row
• 8 Upright row
• 8 Strict military press
• 8 Curl to press
• Finisher: AMRAP 2:30: 40lb Sandbag thruster
• 53

Durability: Active stretch

Notes:

• Body: elbows are really bothering me. I think it is from the dips yesterday. 
• Nutrition: Clean
• Workout: Not happy with the workout or the intensity. Need to be better. Sandbag thrusters at the end were pitiful. 

Solitude is the Garden for our Heart

Solitude is the garden for our hearts, which yearn for love. It is the place where our aloneness can bear fruit. It is the home for our restless bodies and anxious minds. Solitude, whether it is connected with a physical space or not, is essential for our spiritual lives. It is not an easy place to be, since we are so insecure and fearful that we are easily distracted by whatever promises immediate satisfaction. Solitude is not immediately satisfying, because in solitude we meet our demons, our addictions, our feelings of lust and anger, and our immense need for recognition and approval. But if we do not run away, we will meet there also the One who says, “Do not be afraid. I am with you, and I will guide you through the valley of darkness.”
— Henri Nouwen

Thursday 4.28.11

Wake Up: 5:40 am

Daily Reading: Philippians 2-3

Devotion: Streams in the Desert

When they cried out to the Lord, He raised up for them a deliverer, Othniel..., Caleb's younger brother, who saved them. The Spirit of the Lord came upon him. (Judges 3:9-10)

God is continually preparing His heroes, and when the opportunity is right, He puts them into position in an instant. He works so fast, the world wonders where they came from.

Let the Holy Spirit prepare you, through the discipline of life. And when the finishing tough has been made on the sculpture, it will be easy for God to put you on display in the perfect place.

The day is coming when, like Othniel, we will also judge the nations and will rule and reign with Christ on earth during His millennial kingdom. But before that glorious day, we must allow God to prepare us, as He did Othniel at Kiriath Sepher (Judges 1:11-13) We must allow God to work amid our present trials and in the little victories, the future significance of which we can only imagine. Yet we can be sure that if the Holy Spirit has His way with us, the Lord of heaven and earth has also prepared for us a throne.

Every highway of life descends into the valley now and then. And everyone must fo through the tunnel of tribulation before they can travel on the high road of triumph.

Workout:
AM:

• Max Pushups: (75)

PM:
Warm Up:

• 5 min jump rope, barefoot

Training:

• 3 rounds: 
• 1 mile run, (5:08, 5:11, 5:09) (course a bit short so true times would be approx 10 sec longer)
• 2 minutes rest
• Calisthenics:
• 6 x 30 pushups
• 6 x 35 situps
• 3 x 20 dips (done between 2 chairs)
• 5 x 10 deadhang pullups (1 min rest between sets, first 3 sets done unbroken)

Durability:

• 10 min run, easy pace
• 5 min jumprope, barefoot
• Active stretch
• 60 min hike

Notes:

• Body: no soreness
• Nutrition: clean
• Workout: Trying out a new template, very pleased with the runs. Pushed it hard and was glad to get every run in the low 5's. Dips and pullups need work. Muscular endurance for pullups needs to improve.

Wednesday 4.27.11

Wake Up: 5:50 am

Daily Reading: Phillipeans 1

Devotion: Streams in the Desert

I am the Living One; I was dead, and behold I am alive for every and ever! (Revelation 1:18)

"to die is to gain" (Phil 1:21) Look above and within to worship the Christ who lives. Because He lives, we live.

Workout:

AM: Max pullups (21, could have got 1 or 2 more, grip failed)

PM:
Warm Up: Dynamic Stretch

Training:
1.) 1 mile run: (5:10)
2.) 10 rounds: 30 sec max effort sprint, 30 sec rest
3.) 4 rounds: BB Complex w/burpee chaser, 25 situps (anchored)
4.) 100 pushups (50,40,10)

3 hours later

1.) 45 min hike

Notes:

• Body: still not feeling great.
• Nutrition: Ok
• Workout: 1 mile run was great as well as the sprints. Not happy with the pushups at all.

Tuesday 4.26.11

Wake Up: 5:30 am

Daily Reading:

Devotion: Streams in the Desert

I consider everything a loss compared to the surpassing greatness of knowing Christ Jesus my Lord. (Phil 3:8)

Light is always constly and comes at the expense of that which produces it. An unlit candle does not shine, for burning must come before the light. And we can be of little use to others without a cost to ourselves. Burning suggests suffering, and we try to avoid pain.

We tend to feel we are doing the greatest good in the world when we are strong and fit for active duty and when our hearts and hands are busy with kind acts of service. Therefore, when we are set aside to sufer, when we are sick, when we are consumed with pain, and when all our activities have been stopped, we feel we are no longer of any use and are accomplishing nothing.

Yet if we will be patient and submissive, it is almost certain we will be a greater blessing to the world around us during our time of suffering and pain than we were when we thought we were doing our greatest work. Then we are burning, and shining brightly as a result of the fire.

The glory of tomorrow is rooted in the drudgery of today.

Many people want the glory without the cross, and the shining light without the burning fire, but crucifixion comes before coronation.

Workout:

150 pushups

Notes:

• Body: Feeling a little under the weather so decided to take the last two days off and re-evaluate my workouts and catch up on sleep.
• Nutrition: Poor

Monday 4.25.11

Wake Up: 5:30 am

Daily Reading: Ephesians 3-4

Devotion: Streams in the Desert

Workout: Rest and Recovery

Notes:

• Body: Weighed in at 193lbs this morning. Calves a bit sore from the tabata calf raises yesterday.

Sunday 4.24.11

Wake Up: 6:30 am

Daily Reading: Ephesians 1-2

Devotion: Streams in the Desert

Workout: Active Recovery

En-durability:

• Hike: 45 min (approx 2 miles, easy pace)
• 2 rounds of tabata calf raises
• Hike: 85 min (approx 4.5 miles, easy pace)

Saturday 4.23.11

Wake Up: 7:30 am

Daily Reading: Galatians 3-6

Devotion: Streams in the Desert

Workout:

AM: Sealfit, Slick RWA

BL:

• Dynamic warm-up
• 3 rounds for quality: Frog Complex

WC/Stamina

• Running with Angie: (41:24)
• 100 Pullups, 1 mile run
• 100 Pushups, 1 mile run
• 100 Situps, 1 mile run
• 100 Squats, 1 mile run
• Rest 5 minutes
• Chelsea: On the minute for 30 minutes
• 5 Pullups
• 10 Pushups
• 15 Squats

Durability: Active Stretch/Hip mobility drills

AFTRN:

• 100 min hike (covered over 5 miles)

PM:

• 65 min LSD run

Notes: 

• Body: Wrists and legs were pretty stiff this morning from Curtis P's yesterday. Nothing out of the ordinary. Pre-workout weight was 195lbs. The combination of the added whey protein into my diet, a good sleep pattern and weight staying consistant at around 195lbs has really yielded some great results. Energy is there, less mood swings, more motivation to complete workouts, shorter recovery times and better times/higher intensity in the workouts. Very pleased with that. 
• Nutrition: clean
• Workout: A lot of volume today but it was a rainy morning and felt good to get outside. Was very disappointed in the pullups on the first portion of the WC. Quality and speed was not there. Runs all felt good. I was really pushing for under 40 minutes but just couldn't get there. Each round of Chelsea was done in approx 30 to 32 seconds. ROM and quality of reps was the focus. Pullups were all complete DH, Pushups were chest to deck and squats were done to parallel. 
• Used today to log a lot of miles. Lower body feels good. Aerobic conditioning is in great shape as well. Covered close to 20 miles today. 

Friday 4.22.11

Wake Up: 6:00 am (slept in and missed my queit time. Have to be more disciplined in this)

Daily Reading: Galatians 3

Devotion: Streams in the Desert

He knows the way I take. (Job 23:10)

What confidence I have because "the way that I take"----this way of trials and tears, however winding, hidden, or tangled---"He knows"! When teh furnace is heated seven times hotter than usual, I can know He still lights my way. There is an almighty Guide who knows and directs my steps, whether they lead to the bitter water at the well of Marah or to the joy and refreshment of the oasis at Elim.

The furnace may be hot, but not only can I trust the hand that lights the fire, I can also have the assurance the fire will not consume but only refine. And when the refining process is complete, not a moment too soon or too late, "I will come forth as gold." (Job 23:10)

When I feel God is the farthest away, He is often the nearest to me. "When my spirit grows faint within me, it is you who know the way" (Ps 142:3) Do we know of another who shines brighter than the most radiant sunlight, who meets us in our room with the first waking light, who has an infinitely tender and compassionate watchfulness over us, throughout our day, and who knows the way that we take?

The pain would be removed from many an agonizing trial if only I could see what Job saw during his time of severe affliction, when all earthly hope lay dashed at his feet. He saw nothing but the hand of God---God's hand behind the swords of the Sabeans who attacked his servants and cattle, and behind the devastating lightning; God's hand giving wings to the mighty desert winds, which swept away his children; and God's hand in the dreadful silence of his shattered home.

Thus, seeing God in everything, Job could say, "The Lord gave and the Lord has taken away; may the name of the Lord be praised." (Job 1:21) Yet his faith reached its zenith when this once powerful price of the desert sat among the ashes (Job 2:8) and still could say, "Though he slay me, yet will I hope in him" (Job 13:15)

Workout: Sealfit, Jock Up

BL:

• ROM Drills, 800 m run

WC:

• 100 Curtis P's for time: (26:28) Big time PR. Last time I did this I was in the mid 30 minute range. Did in sets of 10 taking minimal breaks between sets to recover. Used 2 35lb db's. Did hanging squat cleans due to the dumbells.  

Durability:

• Active stretch
• 2 x 3 minute plank hold

Notes: 

• Body: legs are sore took extra long stretching session.
• Nutrition: poor, no excuse.
• Workout: PR! So happy with the effort. Grip was the main issue as it was the first thing to faulter, the wrists were next. Very happy with the leg strength and stamina. Mental aspect was spot on as well. No negative thoughts just pushed right through.

Thursday 4.21.11

Wake Up: 5:30 am

Daily Reading: Galations 1-2

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability:

• 65 min run, easy pace
• 25 min walk, 15 min mile pace
• Active Stretch

Notes:

• Body: hamstrings a little tight as well as left hip flexor. My stamina and breath support were great. Need to improve ankle and calf strength for long LSD runs.
• Nutrition: clean for the most part. Weight at 194lbs. Energy levels and performace has really improved when at 194-195lbs vs 190-191lbs. Seen a vast improvement in recovery times since taking whey protein (1 scoop for breakfast, 1 scoop post workout with 800ml of water). Started taking on Monday of this week.

Wednesday 4.20.11

Wake Up: 4:30 am

Daily Reading: 2 Corintheans 9-13

Devotion: Streams in the Desert

Utterly abandoned to the Holy Ghost,
Oh! The sinking, sinking, until self is lost!
Until the emtied vessel lies broken at His feet;
Waiting till His filling shall make the work complete.

Utterly abandoned to the will of God,
Seeking for no other path than my Master trod;
Leaving ease and pleasure, making Him my choice,
Waiting for His guidance, listening for His voice.

Utterly abandoned! It's so sweet to be,
Captive in His bonds of love, yet wonderously free;
Free from sin's entanglements, free from doubt and fear,
Free from every worry, burden, grief or care.

Lo! He comes and fills me, Holy Spirit sweet,
I, in Him, am satisfied! I, in Him complete.
And the light within my soul will nevermore grow dim
While I keep my covenant, abandoned unto Him.

Workout:

AM: Pullups (max reps: 21)

PM: Sealfit, Hammer

BL: ROM drills, extensive dynamic stretch

WC:

• 5 rounds max effort 1 min rest: (1:30, 1:24, 1:28, 1:32, 1:24)
• 10 Squat clean (35lb db's)
• 15 Squat (35lb db's)
• 15 Push Press (35lb db's)
• 20 Chest to Deck Pushups 

Stamina: 

• 5 rounds for quality: (took approx 25 min)
• 20 CF Pushups (hand release at bottom)
• 5 Man-makers (35lb db's)
• 100 step farmers carry (35lb db's)

Durability:

• 1 mile timed run: (5:01.73)
• 100 4 count flutter kicks (unbroken)
• 100 straight leg situps (broke up into sets of 20 then 10, core was shot after flutters)

Notes:

• Body: Hamstrings are a little tight. Seen amazing improvement in recovery times since adding whey protein into diet (morning and post workout)
• Nutrition: clean
• Workout: 
• WC: Really was a hammer. Each round was furious and the squats in the middle were terribly difficult, on the short burst work capacity's I find it hard to control my breathing, I immediately start going into panic breathing mode and this was the case with the squats in the middle.
• Stamina: a mental toughness portion. Man makers are always tough but I got into a cadence and a rhythm through counting and breathing which helped. Going to start doing more CF push ups to ensure full ROM. 
• Durability: HUGE PR RUN! Decided that instead of trying to pace myself I was just going to all out sprint and if I died half way through then I would die but I was going to go all out. Made a conscious choice to go as absolutely hard as I possibly could. Splits were 2:31 and 2:30. Lungs were on fire the last 200 meters. Course is a loop where their is a slight incline on the way out and slight decline on the way back. I am so happy with the time in is nice to see all the hard work and training pay off in measurable PR's.   

Tuesday 4.19.11

Wake Up: 5:30

Daily Reading: 2 Corintheans 7-8

Devotion: Streams in the Desert

Stand firm and you will see the deliverance the Lord will bring you today. (Ex 14:13)

This verse contains God's command to me as a believer for those times when I am confronted with dire circumstances and extraordinary difficulties. What am I to do when I cannot retreat or go forward and my way is blocked to the right and to the left?

The Master's word to me is, "Stand firm." And the best thing I can do at these times is to listen only to my Master's word, for others will come to me with their suggestions and evil advice.

Despair will come, whispering, "Give up... lie down and die." But even in the worst of times, God would have me be cheerful and courageious, rejoicing in His love and faithfulness.

Cowardice will come and say, "You must retreat to the worlds way of acting. It is too difficult for you to continue living the part of a Christian. Abandon your principles." Yet no matter how much Satan may pressure me to follow his course, I cannot, for I am a child of God. The Lord's divine decree has commanded me to go from strength to stength (Ps 84:7) Therefore I will, and neither death nor hell will turn me from my course. And if for a season He calls me to "stand firm" I will acknowledge it as a time to renew my stength for greater strides in the future.

Impatience will come, crying "Get up and do something! To stand firm and wait is sheer idleness." Why is it I think I must be doing something right now instead of looking to the Lord? He will not only do something--- He will do everything.

Arrogance will come, boasting, "If the sea is blocking your way, march right into it and expect a miracle." Yet true faith never listens to arrogance, impatience, cowardice or despair but only hears God saying, "Stand firm." And then it stands as immovable as a rock.

"Stand firm" I must maintain the posture of one who stands, ready for action, expecting further orders, and cheerfully and patiently awaiting the Director's voice. It will nto be long until God will say to me, as distinctly as He told Moses to tell the children of Israel, "Move on" (Ex 14:15) Charles H Spurgeon

In times of uncertainty----- wait. If you have any doubt------wait, never forcing yourself into action. If you sense any restraint in your spirit, do not go against it----wait until the way is clear.

Workout: Sealfit, Dead

BL:

• 21-15-9
• Sandbag Thruster (40lb bag)
• 4 x single jumprope (84-60-36)

WC:

• 3 rounds for time: (28:36)
• 100 SDHP (round 1 w/ 2 35lb db's, rounds 2-3 with 40lb sandbag)
• 40 DL (2 35lb db's)
• 40 CF Pushups (hand realease at bottom)

Durability:

• 3 mile run moderate pace (22:36, 7:32 pace)
• Active Stretch
• DH Pullups: (22,8,8)

Notes:

• Body: good, weight 190lbs
• Nutrition: clean until dinner, had some grain.
• Workout: I was happy with the time on the WC today but literally had no energy. Had to scale the SDHP's as my lower back was shot from using the 2 35lb db's. 300 of those was a little ambitious on my part. Using the 40lb sandbag allowed me to use full ROM and string together a more fluid motion. Did in sets of 25-40 mostly. Only rested about 90 seconds after the WC before getting into the run. I do not know why as I usually wait approx 5 min or so. The run was painful, especially the first 1.5 miles. My mind was getting in the way so started counting my breaths to get into a cadence and focusing on eliminting my heel strike. Overall glad I pushed through but was in pain for most of the run. Very happy I was able to mentally block out the negative thoughts half way through. Looking forward to getting a good nights sleep tonight and getting after it tmrw. Thinking about running a 100 mile race up in Northern Minnesota on the Superior Trail. Going to start praying about it.

Monday 4.18.11

Wake Up: 4:50 am

Daily Reading: 2 Corintheans 3-5

Devotion: Streams in the Desert

Workout: Sealfit, 5 Mountain

Baseline:

• BB Complex: 4 rounds for quality (using 2 35lb db's)
• 6 Deadlift
• 6 Upright Row
• 6 Hang Squat Clean
• 6 Squat
• 6 Military Press
• 6 Squat

Work Capacity:

• AMRAP 20 min: (13 rounds)
• 7 Bent Over Row
• 15 Squat
• 20 DB Swing (w/35lb db)

Stamina:

• 50 Thrusters (using 2 35lb db's, 2 x 25)
• 75 Weighted straight leg situps (using 40lb sandbag

Durabiltiy:

• 2 x 400m sprint (45 sec rest between sets)
• 4 x 200 m sprint (30 sec rest between sets)
• 6 x 100 m sprint (15 sec rest between sets)
• Active Stretch

Sunday 4.17.11

Wake Up: 7:30 am

Daily Reading: 2 Corinthians 1-2

Devotion: Streams in the Desert

Workout: Active Recovery/Rest day

En-durability:

• A.M: 7 mile hike (120 min)
• P.M: 4.2 mile hike (65 min)

Total: 11.2 miles covered today

Saturday 4.16.11

Wake Up: 4:45 am

Daily Reading: 1 Corinthians 15

Devotion: Streams in the Desert

Workout:

AM:

• Punishment Ruck: (2.5 hours, 40lb pack)
• Due to lack of discipline this week in my nutrition and morning devotion time I decided that I did not deserve to take a cheat day today. So I got my ass out of bed at 4:45 and hiked 2.5 hours with a 40lb pack in the snow and wind. Did somewhere between 8-9 miles approx. Great way to start the day off.
• Pushups: 400
• 2 min max: (107)
• Then sets of: (23,20,20,30,25,50,25,60,40) done in between leg and hip stretches.

Notes:

• Body: good
• Nutrition: clean
• Workout: Be excellent in all that you do. I do not have the option of being disciplined in one part of my life and not all. I need to be self-disciplined physically, mentally, emotionally and spiritually. If one part is lacking then I need a complete overhaul, get back to ground zero and build up my base again. I used the ruck to think about these things and get myself back on track. 

Friday 4.15.11

Wake Up: 6:00 am (did not get my quiet time in so day got off to a bad start)

Workout:

Warm Up:

• ROM Drills, 20 sandbag thrusters (40lb bag), 20 box jumps

Work Capacity:

• 2 rounds for time: (21:26)
• 75 DL (35 lb db's)
• 24 Sandbag thrusters (40lb bag)
• 24 Box jumps
• 75 pushups
• 24 sandbag thrusters
• 24 box jumps
• 24 squats (35lb db's)

Durability:

• 1.5 mile run at a fast pace (approx 6:30 pace)

Notes:

• Body: weight 195lb
• Nutrition: poor
• Workout: Overall just a bad day. This week has not been good nutrition wise and I have missed my morning devotions the past 2 days which has led to anxiousness and irritability. Workout today lacked the normal intensity.  

Thursday 4.14.11

Wake Up: 5:30 am

Daily Reading: 1 Corinthians 8-12

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability: LSD Run

• 4.2 miles (36:05 = 8:35 pace)

Durability: 

• Pushups: 1 x 75 (consecutive, no pause)

Notes: 

• Body: weight = 193.4lbs, most of which is water weight from today. Shoulders and knees are pretty sore. Got a good stretch in after the run.
• Nutrition: bad, tons of grain and carbs. No excuse. Will have to use today as my cheat day and keep the nutrition clean this weekend. 
• Workout: run felt good, slow pace for active recovery. Did it in the dark so really focused on practicing breath control and wide angle vision. It is amazing how the time flies when I focus on my syncronizing my breathing with my steps. 

Wednesday 4.13.11

Wake Up: 6:00 am

Daily Reading:

Devotion: Streams in the Desert

Workout: Sealfit, Dead Run

Baseline:

• 4 rounds for quality
• Frog complex w/ burpee chaser (using 2 35lb db's)
• Hang squat clean to thruster to squat to thruster = 1 rep
• 6 reps = 1 round
• Burpee chaser = 6 burpees following every round

Stamina:

• 5 rounds for quality: (using 2 35lb db's)
• 6 Thruster 
• 10 Burpee
• 10 standing upright row
• 50 step farmers carry

Work Capacity: Step-Up Sandwich

• For time:(20:14)
• 1 mile run (5:30)
• AMRAP in 8 min of step-ups w/ 40lb sandbag (160 steps, 80 each leg)
• 1 mile run (5:35)
• Notes: took a 1 min break to catch my breath and walk up my driveway after the first run, Went immediately into the second mile after step-ups. Step-ups went well, I was almost exactly on pace for 1000 in 50 min. The second mile was awful. I was going as fast as my legs would carry me. Lungs and legs were on fire afterward.

Durability: 

• 100 Sit-ups
• 100 4 count flutter kicks
• 100 Supermans
• Active stretch

Tuesday 4.12.11

Wake Up: 5:30 am

Daily Reading: Psalm 30, 1 Corintheans 1-3

Devotion: Streams in the Desert

Workout: Sealfit, Jump Press

Warm Up:

• 3 rounds for quality: done at a fast pace
• 400 m run (6 min mile pace)
• 20 burpees

Work Capacity:

• AMRAP 30 min: (14 rounds)
• 15 Dips (did between 2 chairs)
• 10 Box Jumps (used a rock ledge approx 25-30 inches high)
• 20 Push Press (using 2 35lb db's)

Durability:

• 10 rounds of 1 min max effort sprint, 1 min rest
• 100 situps AFAP
• 60 min hike

Notes:

• Body: Pretty beat up. Legs are sore from the stamina portion yesterday. Looking forward to a good stretching session tonight.
• Nutrition: clean except for a piece of pie 
• Workout: Tried for 1 round every 2 min for the WC and did so the first 10 rounds. For some reason once I hit round 11 I hit a wall. The dips really started to slow me down and the box jumps started to take forever. Push press were just pure guts the last 5 rounds as I am sure my form was not perfect. The durability portion was awful as usual. I knew going in that it was going to be tough and did my best. Completed all 10 rounds but the last 3 rounds of max effort sprints were pretty painful and were def a gut check. Overall very pleased with the performance today and glad I had the mental fortitude to push through as the voices inside my head were telling me to quit multiple times.

Monday 4.11.11

Wake Up: 5:30 am

Daily Reading: Romans 9-14

Devotion: Streams in the Desert

Workout: Sealfit, Dead Double

Baseline:

• 20 TGU (10 each arm w/ 35lb db)
• 800 m run (3:10)

Work Capacity:

• For time w/ 2 35lb db's: (14:41)
• 20 DL, 2 BOR, 80 jump rope
• 19 DL, 4 BOR, 80 jump rope
• 18 DL, 6 BOR, 80 jump rope
• 17 DL, 8 BOR, 80 jump rope
• 16 DL, 10 BOR, 80 jump rope
• 15 DL, 12 BOR, 80 jump rope
• 14 DL, 14 BOR, 80 jump rope
• 13 DL, 16 BOR, 80 jump rope
• 12 DL, 18 BOR, 80 jump rope
• 11 DL, 20 BOR, 80 jump rope

Stamina: 

• Chipper: 
• 100 Squats (using 2 35lb db's)
• 100 Jump squats (air)
• 300 walking Lunges (150 each leg) (did lunges in 11:41)

Durability: 

• 3 mile run (20:51, slightly under 7 min mile pace)
• 5 x 10 DH pullups
• 6 min contrast shower (1 min hot, 1 min cold x 3)

Notes:

• Body: 194.4 lbs after the weekend. This is the weight I feel most healthy at. When I am hovering around 190 lbs or lower I lack energy and become lethargic and moody. 190lb's while doing Sealfit is tough to maintain energy levels and motivation due to the sheer volume and intensity of the workload.. As a side note, contrast showers are an amazing recovery tool.
• Nutrition: Incorporated chocolate milk before and  after each workout and it is interesting to note the weight gain as well as the improved recovery. Performace did not suffer at all which was good to see, I even PR'd on Murph. Adding in the chocolate milk and a little bit of cereal here and there really helped aid in recovery as well. Im going to try to just do the milk and cut out the cereal this week and see what happens.

Sunday 4.10.11

Wake Up: 8:00

Daily Reading:

Devotion: Streams in the Desert

Workout: Active Recovery

En-durability: LSD Run (approx 3.5 miles), 40 min hike

Saturday 4.9.11

Wake Up: 7:00 am

Daily Reading: Romans 6-8

Devotion: Streams in the Desert

Workout: Sealfit, Murph (Slick)

Warm Up: ROM Drill, light stretching

Work Capacity:

• Murph: (26:45)
• 1 mile run
• 100 pullups
• 200 pushups
• 300 squats
• 1 mile run
• Notes: 
• Running splits: (6:00, 6:15 min miles)
• Partitioned middle portion as 20 rounds of 5 pullups, 10 pushups, 15 squats: (14:30)
• Groin was hurting so not all squats were done to below parallel. They were still low just not ass to heel.

Stamina/Skill: Pullups

• Pullups Ladder:
• 15-13-11-9-7-5-3-1: mixed in deadhang and kipping pullup practice

Durability: light active stretch

Notes:

• Body: good, very little soreness.
• Nutrition:
• Workout: Very pleased with the run times. Have been experimenting with shorter, faster strides and a more focused breathing pattern while running and it has really paid off. The first 800 m of the second mile was pretty tough due to the squats earlier. Did not rest more than 2 or 3 breaths in the middle PT portion. Very pleased with my improvement in muscular endurance. Skill work was simply for fun, just messing around on the bar trying to master the kipping pullup. Its still a little bit of an awkward movement but hopefully the practice will pay off. Always fun to master a new skill. DH pullups are coming along well. 

Friday 4.8.11

Wake Up: 5:30 am

Daily Reading: Romans 5-6

Devotion: Streams in the Desert

Workout: Sealfit, Excavate

Baseline:

• 30-20-10 of 40lb sandbag thrusters, pushups

Work Capacity:

• 10 rounds for time: (9:31)
• 10 Thrusters (using 2 35lb db's)
• 10 Pushups

Stamina:

• 5 rounds for quality:
• 15 Push Press (using 2 35lb db's)
• 10 Upright row

Durability:

• 10 x 100m sprints (15 sec rest between sprints)
• 100 leg levers (unbroken)
• Active stretch/contrast shower

Notes:

• Body: Shoulders are extremely tight and sore
• Nutrition: Good, had quite a few carbs.
• Workout: This one looked easy on paper but it was terrible. My shoulders were on fire during the work capacity. 

Thursday 4.7.11

Wake Up: 4:30 am

Daily Reading: Romans 1-5

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability:

• 50 min run (approx 5.5 to 6 miles)
• 20 min walk

Durability: Yoga, active stretch, contrast shower

Notes:

• Body: stretched out legs, contrast showers really help aid in my recovery. Pleased with the run.
• Nutrition: Good, ate a bowl of raison bran to get some carbs in before the long run.

Wednesday 4.6.11

Wake Up: 6:00 am

Daily Reading:

Devotion: Streams in the Desert

We need to be more business like and use common sense with God in claiming His promises. If a man were to go to the bank several times a day, lay his check at the teller's window, and then pick it up and leave without cashing it, it would not be long before the bank would have him throne out.

People who go to the bank have a purpose in mind. They present their check, recieve their cash, and then leave, having transacted their business. They do not lay their check on teh counter, discuss the beauty of the signature, and point out the lovely design on it. No, they want to receive money for their check and will not be satisfied without it. These are the people who are always welcome at the bank, unlike those who simply waste the teller's time.

Unfortunately, a great many people also play at praying. They do not expect God to give them an answer, so they simply squander their prayer time. Our heavenly Father desires us to transact real business with Him in our praying.

Your hope will not be cut off. (Prov 23:18)

Workout: Sealfit, Innovate

Warm Up:

• 15 min of dynamic stretching, sandbag drills, and dumbell complexes.

Work Capacity:

• For time: (24:17)
• 1 mile run
• 10 rounds of Cindy: (5 pullups, 10 pushups, 15 squats)
• 800 m run
• 30 Thrusters (2 35lb db's)
• 400 m run
• 25 Burpees

Stamina:

• Chipper:
• 50 Squats (using 2 35lb db's)  Splits: 20,20,10 
• 50 Step Up's (using 2 35lb db's) Splits: 25,15,10
• 500 Step Farmers Carry (using 2 35lb db's) Splits: 100,100,100,200

Durability: 

• Active Stretch/Yoga 
• Hot/Cold Contrast shower: 6 min
• 100 4 count flutter kicks
• 100 Leg levers

Notes:

• Body: Body was sore but the stretching session and contrast shower really helped loosen up the legs and back.
• Nutrition: ok, had some pizza post workout.
• Workout: Very pleased with the WC. Did a 5:30 mile which was a good pace. The 800 m run and thrusters in the middle really slowed me down. The burpees at the end were a gut check.

Tuesday 4.5.11

Wake Up: 6:00 am

Daily Reading: Matthew 5-7

Devotion: Streams in the Desert

Go inside and shut the door behind you and your sons. (2 Kings 4:4)

The widow and her two sons were to be alone with God. They were not dealing with the laws of nature, human government, the church, or the priesthood. Nor were they even dealing with God's great prophet, Elisha. They had to be esolated from everyone, separated from human reasoning, and removed from the natural tendencies to prejudge their curcumstance. They were to be as if cast into the cast expanse of starry space, depending on God alone... in touch with the Source of miracles.

This is an ingredient in God's plan of dealing with us. We are to enter a secret chamber of isolation in pryer and faith that is very fruitful. At certain times and places, God will build a mysterious wall around us. He will take way all the supports we customarily lean upon, and will remove our ordinary ways of doing things. God will close us off to something divine, completely new and unexpected, and that cannot be understood by examining our previous circumstances. We will be in a place where we do not know what is happening, where God is cutting the cloth of our lives by a new pattern, and thus where He causes us to look to Him.

Most Christians lead a treadmill life... a life in which they can predict almost everything that will come their way. But the souls that God leads into unpredictable and special situations are isolated by Him. All they know is that God is holding them and that He is dealing in their lives. Then their expectations come from Him alone.

Like this widow, we must be detached from outward things and attached inwardly to the Lord alone in order to see His wonders.

It is through the most difficult trials that God often brings the sweetest discoveries of Himself.

Workout: Sealfit, Accelerate

Warm Up:

• ROM Drills
• Dynamic Stretch

Work Capacity:

• AMRAP in 30 min: (12 rounds)
• 20 Sandbag Thrusters (40lb bag)
• 160 Jumprope

Durability:

• 3 mile run (approx 7:00 to 7:15 min mile pace)
• DH Chinups (20,12,10)
• Active Stretch/Yoga: 20 min
• 100 Situps AFAP

Notes:

• Body: Hamstrings and quads sore from yesterday
• Nutrition: good
• Workout: 
• Entire workout felt good. Focused on breathing patterns and wide angle vision on running portion. I have been trying to take shorter steps at a higher rate and it has helped improve my longer run times. Yoga was done with heavy emphasis on legs, groin and shoulders. 

Quotes:

• Physical strength can develop mental and spiritual strength. Jim Wendler
• Never fall for gimmicks; principles last forever. Jim Wendler
• If you want to get shit done, wake up before the sun comes up.

Monday 4.4.11

Wake Up: 4:30 am

Daily Reading: Matthew 5-8 (Beattitudes)

Devotion: Streams in the Desert

Elisha prayed, "O Lord, open his eyes to he may see." (2 Kings 6:17)

This is the prayer we need to pray for ourselves and one another: "Lord, open our eyes so we may see." Once our eyes are opened by God, we will see all the events of our lives, whether great or small, joyful or sad, as a chariot for our soles. Everything that comes to us becomes a chariot the moment we treat it as such. On the other hand, even the smallest trial may become an abject crushing everything in its path into misery and despair if we allow it.

The difference then becomes a choice we make. It all depends not on the events themselves but on how we view them. If we simply lie down, allowing them to roll over and crush us, they become an uncontrollable car of destruction. Yet, if we climb into them, as riding in a car of victory, they become the chariouts of God to triumphantly take us onward and upward.

There is not much the Lord can do with a crushed soul. That is why the Adversary attempls to push God's people toward despair and hopelessness over their condition or the condition of the church. It has often been said that a discouraged army enters a battle with the certainty of defeat.

We need to better understand these attacks of the Enemy on our spirit and how to resest them. If he can dislodge us from our proper position, he then seeks to wear out the saints most High. through a prolonged seige, until we finally, out of sheer weakness, surrender all hope of victory.

Workout:
Sealfit: Motivate
Baseline:

• 3x5 HSPU
• 3x5 15 sec Frog stand holds
• 3x5 Pistol progressions
• 4 rounds for quality: BB Complex
• 6 x DL
• 6 x Hang squat clean
• 6 x Squat
• 6 x Push Press
• 6 x Squat
• 6 x Pushup

Work Capacity:

• 3 rounds of 1 min max effort, 1 min rest between rounds
• Pushup: (65,50,51)
• Bent Over Row: (30,30,40)
• DB Swing: (26,28,24) using 35lb db
• Jump Rope: (154, 127, 144)
• Burpee: (18,18,16)
• Rest 5 min 
• 3 rounds of 1 min max effort, 1 min rest between rounds (using 2 35lb db's for each)
• Deadlift: (26,29,25)
• Hang Squat Clean: (11,11,11)
• Front Squat: (12,12,13)
• Push Press: (27,27,30)
• Back Squat: (11,12,15)

Stamina:

• 3 rounds for quality:
• 20 Pushups
• 12 Kipping Pullups (still mastering this skill)

Durability:

• 1 x 400 m sprint
• 3 x 200 m sprint
• 5 x 100 m sprint
• 1 x 800 m jog
• 35 min walk
• Active Stretch

Notes:

• Body: Good, weight = 190lbs in the a.m.
• Nutrition: clean
• Workout: The work capacity was tough but glad I pushed through. Still working on mastering the kipping pullup. The movement is still kind of awkward. The second portion of the wc was mentally exausting.