Thursday: 5.31.12

Training:
Front squat: 2 x 5 x 185
Snatch grip deadlift: 2 x 5 x 185
Press: 2 x 5 x 135
Pullups: 4 x 10

Run: 32 min at a very fast pace

Standard mobility

Daily Reading:
James
1.) Lessons:
- Consider if pure joy, whenever you face trials of many kinds, for the testing of our faith develops perseverance.
- Blessed is the man who perseveres under trial.
- Do not be deceived, desire leads to temptation, temptation leads to sin, sin leads to death.
- Everyone should be quick to listen, slow to speak and slow to become angry.
- Get rid of all moral filth and the evil that is so prevalent.
- Wisdom will be shown in your life and your deeds.
- A relationship with the world is hatred towards God.
- Submit yourselves to God, come near to Him and He will come near to you.
- The prayer of a righteous man is powerful and effective.

2.) Applications:
- In this world, we will have trials of many kinds. What I must do is change my viewpoint on these and consider it joy when I face trials for I know that they are a test of my faith and they develop perseverance.
- My greatest weakness is being speaking to soon. I need to work on being quick to LISTEN, slow to speak and most importantly, SLOW TO BECOME ANGRY.
- Make it a point to get rid of all moral filth in my life, that same moral filth will drag me away and entice me and tempt me and will eventually lead to sin.
- Submit myself wholly to God.

Wednesday: 5.30.12

Training:
PM:
Warm Up:
Goblet Squat: 1 x 20 x 55#
Swing: 1 x 20 x 55#
1 Arm OH Press: 1 x 3 x 55# each arm
Pushup: 1 x 20
BGBS: 1 x 20 x 45# plate

Strength:
Front Squat: 2 x 5 x 185#
Deadlift: 2 x 5 x 275# (fast, easy and felt very light)
Press: 2 x 5 x 135#
Swings: 5 x 10 x 55#
Power Clean: 6 x 1 x 185# (worked on really opening up my hips)

Durability:
Mobility session

Daily Reading:
Deuteronomy 29-34
1.) Lessons:
- When we return to the Lord and obey Him with all our heart then He will bless us and restore to us our fortunes and have compassion upon us. Even if we have been banished to the most distant land under the heavens, the Lord will gather us up and bring us back.
- If we obey the Lord and follow His commands He will make the work of our hands prosperous.
- What the Lord is commanding us is difficult, but it is not beyond our reach.
- Hold fast to the Lord, for He is our life.
- Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you, He will never leave you or forsake you.

2.) Applications:
- The Lord holds us to a high standard. I am called to love the Lord my God with all my heart, soul, mind and strength. If I do this I will receive the blessings of His compassion. If I choose to follow the ways of the world and choose not not to follow the commands of the Lord, then I will perish. What the Lord has commanded me to do is not beyond my reach, but it will be difficult. In my daily struggle with choosing God's way or the ways of man I must remember to be strong and courageous, for the Lord is with me and He will never forsake me.

Tuesday: 5.29.12

Training:
Rest due to work

Daily Reading:
Deuteronomy 25-29
1.) Lessons:
- Always take care of your family. (25)
- Live honestly. Always be accurate and honest in everything you do.
- Give your first fruits and tithes to the Lord.
- Walk in the ways of the Lord and keep His commands always.
- If you fully obey the Lord and carry out His commands, you will be blessed.
- Serve the Lord joyfully and gladly in both times of prosperity and times of want.

2.) Applications:
- Blood is thicker than water. Your immediate family is a special and unique relationship.
- Live a life of honesty. Strive to be accurate and honest in every act and situation.
- Weather in times of prosperity or times of hurt, always serve the Lord faithfully, with both joy and gladness for He has done much for us. He has saved us and our light and momentary troubles will soon pass.

Monday: 5.28.12

Rest and Recovery

Sunday: 5.27.12

Training:
Warm up: (all w/ empty barbell)
12 x Deadlift
12 x good mornings
12 x front squat
12 x back squat
12 x form pushups
12 x military press
120 x jump rope

Workout:
Front squat: 2 x 5 x 165#
Clean pull: 2 x 5 x 215#
Press: 2 x 5 x 135#
Row: 2 x 5 x 135#

Durability:
1 mile timed run: (5:19)
400 x jump rope
20 x barbell curls

Saturday: 5.26.12

Training:

WOD 1: Afternoon
Warm Up:
20 min run @ easy pace
20 x goblet squat @ 55#
20 x bgbs @ 45# plate
20 x pushups
10 x pullups
ROM drills

Workout:
Front Squat: 2 x 5 x 185#
Military Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 225#
Pullups: 20 total (16,4)
Suitcase carry: 6 trips @ 70# db

Durability:
28 min run @ easy pace
Mobility work

WOD 2: Evening
Durability:
38 min run @ moderate pace

5 rounds: (for recovery)
5 x pullups
10 x pushups
15 x squats

Daily Reading:
Deuteronomy 13-16
1.) Lessons:
- The Lord puts me in situations sometimes for the testing of my faith, and to test me to see if I truly love Him with all my heart, soul, mind and strength.
- I must follow the Lord my God and revere Him only. Keep His commands and serve Him alone.
- Be sure to set aside 1/10th of my income in a tithe to the Lord.
- Be generous and without a grudging heart.
- Do not pervert justice or show partiality or accept a bribe. Follow justice and justice alone.

2.) Applications:
- When I am put in a trial or difficult situation, do my words and actions prove to others and to God that is the Lord my God whom I serve? Does my witness extend past my words and prove that I love the Lord my God with all my heart, soul, mind and strength?
- Strive to keep the commands the Lord has given me, therefore I might be able to walk into the blessings He has in store for me.
- What I have is not my own, but a gift from the Lord, therefore I must give generously.

Friday: 5.25.12

Training:

Warm Up:
Full snatch and OHS practice
Barbell complex

Strength:
Snatch Pulls:
2 x 5 x 185

Front Squat: (from a clean)
3 x 3 x 185

Push Press: (from a clean)
3 x 3 x 155

Power Clean to Push Press:
A bunch of singles @ 185

Conditioning:
2 mile run (14:40)
(1st mile @ 8:15, 2nd mile @ 6:25)

Daily Reading:
Deuteronomy 9-12
1.) Lessons:
- It is not because of our rightiousness or our integrity that we are saved, but my the grace and mercy of God.
- I am stubborn and stiff-necked. We all are at different times.
- How quickly I turn away from the Lord!
- And now, O Israel, what does the Lord ask of you, but to fear the Lord your God, to walk in all his ways, to love him, to serve the Lord your God with all your heart and with all your soul and to observe the Lord's commands and decrees that I am giving to you today for your own good.
- Teach the words of the Lord to your children. Talk about them openly and at all times.

2.) Applications:
- It is not because of anything that I do that the Lord blesses me. I am unworthy, stubborn and stiff-necked. I do not deserve anything good that the Lord chooses to bestow upon me. It is only by His grace, mercy and loving kindness.
- How quickly I forget all that the Lord has done for me! I must strive to follow him in both times of plenty and times of hardship.
- Fear God, walk in His ways and love Him with all of my heart. This needs to be a daily emphasis.
- When I have children I need to be prepared to share openly and honestly with them about God and His standards of living.

Thursday: 5.24.12

Training:

Run:
50 min (easy pace)

Daily Reading:
Deuteronomy 5-8
1.) Lessons:
- Learn God's laws and abide by them.
- Have no other God's before Him.
- You shall not make for yourself an idol of any kind.
- You shall not misuse the name of the Lord.
- Observe the Sabbath day and keep in holy.
- Honor your father and mother.
- No not murder, commit adultery, steal or give false testimony.
- Do not covet thy neighbors wife.
- Walk in the ways of the Lord and do not stray from them.
- Love the Lord your God will all your heart, soul, mind and strength.
- Impress the Word of the Lord upon your children so they will never depart from it.
- Fear only God.

2.) Applications:
- In order to walk fully into God's blessings, I am called to follow His commands and the Word of the Lord. I must not stray to the left or to the right, but to hold firm and never depart from the Word of God.
- How easily I forget all the goodness the Lord has bestowed upon me. I must remember all that He has done for me. How He saved me. How He loved me. How His grace is sufficient for me.
- The Lord leads me through trials to teach me humility and the test my heart. He is teaching me that I cannot save myself and that all my world abilities are nothing in comparison to His great power. I cannot live on bread alone, but must live on every word that comes from the mouth of God.
- Know in my heart that just as a man disciplines his son, so God disciplines me.

Wednesday: 5.23.12

Training:
Warm Up:
Barbell drills x 8 (ps, ohs, fs, bs, pp, pr etc)

Strength:
Deadlift:
3 x 3 x 275 (fast)

Front Squat:
2 x 5 x 165

Press:
2 x 5 x 135

Hang Power Clean:
2 x 10 x 135

Conditioning:
2 mile timed run (11:56)
(Goal was just to get under 12 minutes today, did not really push hard but focused on pacing and form)

Armor Building:
Shoulder mobility
barbell curls
45# plate core circuit x 2

Notes:
Good session today. A lot of personal stress going on in my life so it is nice to get outside and get a good workout in. Front squats are slowly starting to feel more comfortable. I am focusing on going deep and opening my hips and knees. Wrist flexibility is slowly improving as well. On a side note, I have learned that when life gets stressful, I must not neglect my workouts. Find a way to fit them in. I may not be able to control much of what is going on in my life, but I can always control my discipline and effort that goes into my workouts.

Daily Reading:
Deuteronomy 1-4
1.) Lessons:
- Leadership became too heavy of a burden for Moses to bear on his own.
- Do not fear any man, for judgement belongs to the Lord.
- The Lord will carry us as a Father carries a son.
- The Lord led and went before His people.
- Listen to God's commandments and put them  into practice so that you may live.
- Watch yourself closely so that you do not forget what the Lord has done for you.
- Do not make for yourself an idol.
- The Lord is the God of heaven above and the earth beneath.

2.) Applications:
- As nations, churches, schools, etc grow, they become complex and no longer can 1 leader effectively make decisions. Leadership must be shared at a certain point.
- Do not fear what man fears.
- THE LORD WILL CARRY ME LIKE A FATHER CARRYS HIS SON. (POWERFUL IMAGE)
- Let the Lord go ahead of us and lead us.
- Not only listen, but put God's word into practice.
- Never forget the good things that the Lord has done for me.
- keep the Lord's decrees and commands which are given to us today, so that all may go well with us and our children.

Tuesday 5.22.12

Training:
Warm up:
Barbell complex

Strength:
Deadlift:
2 x 5 x 225

Front squat:
2 x 5 x 135

Press:
2 x 5 x 135

Hang power clean:
2 x 10 x 135

Endurance:
Will post later

Daily Reading:
Numbers 33-36
1.) Lessons:
- Israel was told to destroy all inhabitants of the Promised Land.
- God gave jobs to everyone, they were specific and clearly communicated.
- Do not defile the land in which you live, for God dwells with you.
- God dwells with us.

2.) Applications:
- If you do not do the job right the first time, the task often becomes a hindrance and more difficult the second time around.
- Am I hesitant to clear out all the sin in my life? To throw off the sin that entangles me?
- When there is a job to do, determine what  must be done, give clear instructions and then properly delegate people to be in charge of each part.

Monday 5.21.12

Rest due to work

Notes:

Very busy work schedule this week so will be forced to take more rest days than normal.

Sunday 5.20.12

Training:

Rest and recovery. Church, breakfast, nap, beer, brats and family time.

Saturday 5.19.12

Training:

Run: 2 hours 10 min

Notes:
Ran 1st hour at a fast pace and 2nd hour at a slower, easy pace. This coming week I will try to get a longer run in at race pace.
Body Weight: 197#
Nutrition: Pre and Post run ate a bagel and cream cheese. Drank 70 oz of water during the run. 90 degree heat. I need to make a conscious effort to drink more water when I run, especially when it is hot out.

Friday 5.18.12

Training:
Run:
30 min of hill running (fast pace)

Pushups:
10-1 pushup/plank circuit
(10 pushups, 10 sec plank hold.....)

Daily Reading:
Numbers 17-20
1.) Lessons:
- Israel was blind and ignorant to their destructive patterns (17:5-10)
- Present to the Lord the holiest and best portion of everything given to us (18:29)
- Israel blamed Moses for their troubles.
- Israel had conflict with the Edomites.

2.) Applications:
- Watch and pay attention to my behavioral patterns. Are they edifying to others and glorifying to God?
- Give the Lord the greatest portion of everything. Every blessing is a gift from the Lord. Give thanks and remember that things on this earth are temporary.
- Do I blame others for my own problems, troubles or discomfort? There are always going to be consequences for my actions. Accept them, SUFFER IN SILENCE, and move forward.
- Just like the Israelites in relation to the Edomites, there will come times in life where conflict is unavoidable. How will I act in those situations? Will I honor and bring glory to God? Or will I react in anger, bitterness and rage?

Thursday 5.17.12

Training:

Warm Up:
Barbell complex, ROM drills

Strength:
Deadlift:
2 x 5 x 275

Front Squat:
2 x 5 x 165

Press:
2 x 5 x 135

Power cleans (from hang)
2 x 10 x 135

Armour building:
45lb plate core circuits
curls
shoulder work
shoulder mobility

Run:
2 mile TT:
11:19 (PR)

Notes:
Deadlifts were very fast after a day off. Front squats I have been focusing on going light and really going deep in the whole while pushing my knees out. It is coming slowly. My form was crap before but it is slowly coming along and improving. 2 mile TT was a PR and I just smoked it. Running form has greatly improved and is much more efficient.
Body Weight: 198#

Daily Reading:
Numbers 13-15
1.) Lessons:
- Caleb was the only one who trusted the Lord completely, even against overwhelming odds (13:30)
- The people complained when it got tough (13)
- Moses and Aaron fell face down before the people and the Lord
- The people refused to believe God (14:11)
- God is slow to anger, abounding in love and forgiving. He punishes the guilty.
- We will pay for our fathers sin. Our sin has direct consequences on our children and future generations (14:17-19)
- There is always a consequence for our actions (14)
- Anyone who sins defiantly against the Lord will be cut off from his people. Sin separates us from God.

2.) Applications:
- No matter what the odds, trust God. Take Him at His word and believe He has the power to do what he has promised.
- Never complain. SUFFER IN SILENCE.
- Moses and Aaron were the leaders of the people and had the humility to lay face down in front of them and God. A true leader must have humility and be a servant.
- Am I slow to anger, abounding in love and easy to forgive? I struggle with this daily.
- My sins have consequences, not only for me but also for my family and for my children. My greatest fear in life is that my children will have to suffer for  my mistakes and shortcomings.

Wednesday:

Training:
Hike:
65 min (4.2 miles)

Notes:
Practiced walking at a fast pace to simulate race conditions.

Daily Reading:
Numbers 9-12
1.) Lessons:
- God's standard of holiness is and must always be maintained. (9)
- God has singled us out just as He did for Israel for a special purpose, to live a life that is holy, set apart and different than the world around us. (9)
- God led Israel and they listened. (9:15-23)
- The Israelites complained and the people were angry. God punished them for their lack of faith.
- The Lord is all powerful (11)
- God is a God of miracles and will provide for us our daily needs (11)
- There must be a period of personal cleansing and refinement before we can move forward into God's will (12:14-15)

2.) Applications:
- Instead of complaining to others, take our prayers and petitions directly to God.
- Dissatisfaction stems from an attention shift from what we have to what we do not have.
- Why do I continue to doubt God's power? It is evidenced daily in His creation!
- Take a period of time before going into a leadership position to refine myself and purify myself from the past so that I may walk into God's will with a clear conscious.
- When I follow God's guidance, I will be right where God wants me, whether that is moving or staying in one place. I am physically somewhere right now, instead of asking God what He wants me to do next, maybe I need to try asking God what He wants me to do where I am right now? He has a purpose for placing me where I am at right now.

Tuesday:

Deadlift:
2 x 5 x 225 (fast)

Front squat:
2 x 5 x 165 (very low, very fast, easy)

Press:
2 x 5 x 135

Hang power clean:
2 x 10 x 135

Practiced power clean, snatch, overhead squat. Lots of reps

Run:
55 min(easy pace)

Notes:
Ate pork chops and rice before my run. Bad idea. Felt bloated and heavy the entire time.
Body weight: 198#

Monday:

Deadlift:
2 x 5 x 275

Front squat:
5 x 185
3 x 225
1 x 245
1 x 225

Press:
2 x 5 x 135

Notes:
Over ambitious on the set of 2 on front squats. Took very little rest between sets and fell forward on the second rep. Played it smart, lowered the weight and hit a fast easy single at 225. 2 x 245 is definitely there with a proper warm up and focus. Overall probably should have just done 2 x 5 x 185 on front squats today. No time today for deficit work or run due to work and BSF.

Sunday

Run 1:
48 min

Deadlift:
2 x 5 x 225

Press:
2 x 5 x 135

Front squat:
2 x 5 x 155

Run 2:
48 min

Notes:
Good day overall. Second run was done at a faster pace. A little dehydrated from the weekend as well.

Saturday:

100 x Pullups

Friday:

Deadlift:
2 x 5 x 275

Press:
2 x 5 x 135

Front squat:
2 x 5 x 155

Core:
45# plate circuit 2 times

Pushups:
150

Notes:
No warm up. Very short on time.

Thursday:

Run:
34 minutes (easy pace)

Burpees:
45 (15 emotm)

3 rounds:
10 x Burpees
75 yard sprint

Notes:
Work capacity is terrible right now. Needs to improve.

Wednesday:

Rest due to work and church schedule

Notes:
Big work week so lighter on the volume this week. I will get in runs this weekend when I have more time.

Tuesday: dl/pr

Deadlift:
6 x 1 x 325#

Press:
5 x 3 x 135#

Notes:
Short and sweet. All reps fast and easy.

Monday: Climbing/bouldering

2 hours bouldering and climbing

Notes:
Spent a couple hours taking a climbing and bouldering class then messed around on the wall for awhile. I really enjoyed learning a new sport. Hopefully this will be something I can more often.

Sunday: PT, Run

10 rounds:
20 x pushups
30 x squats

Run 4 miles

Notes:
Weight: 200#

Saturday: Rest

Friday: bs, bp, run

Warm up:
Dynamic stretch

Strength:
Back squat: (c1, w2)
3 x 135
3 x 195
3 x 225
12 x 245

Speed squat:
6 x 2 x 225 (not as fast as I would like)

Bench press: (c1, w2)
3 x 135
3 x 155
3 x 175
12 x 195 (rep pr)

10-8-6-4-2
Bench press @ 135
Swing @ 60# db

Run:
5 miles

Notes:
Numbers were decent today but my legs felt tired. 245 usually doesn't feel heavy but it felt very heavy today from the 20 mile run Wednesday. Overall good workout though. No better way to spend a Friday than training hard in pursuit of a goal. Going out and staying up late has no appeal to me anymore. I'd rather be training. 12 weeks from my 50 mile race.

Thursday: Rest and Recovery

Rest and Recovery:

- Nutrition was clean and in mass amounts to aid in recovery:

- Weight post run was 194lbs so over the span of the 20 mile run I lost 5 lbs.


Notes:
Legs feel really good. Bottom of my feet are a little sore by overall much better than I expected. That being said, I am feeling a bit worn down and tired, but this is most likely a combination from the run and personal stress that is going on right now.

Wednesday: long run

Run:
20 miles (approx 3 hours 30 min)

Nutrition:
1 cliff bar prior, 1 bar 10 miles in, at mile 16 I ate 1 string cheese. The cheese was a bad idea and did not sit well. Went through 70 oz of water.

Notes:
Started to bonk a bit on mile 16 and feet started to get sore. I went out a bit to fast. On the 50 mile run I have coming up I need to remember to walk more at a brisk pace. Overall post run body feels good.