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.