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.