Thursday: W25

Training:
Rest and Recovery due to schedule

Great vid: http://www.youtube.com/watch?feature=player_embedded&v=-i3g-RvC-iA


Daily Reading:
Romans 6-8
Do to personal choice, I will be taking a break from my current reading plan and focusing on Romans 6-8 this week.

1.) Lessons:

• 6:6-7 - For we know that our old self was crucified with him so that the body of sin might be done away with, that we should no longer be slaves to sin, because anyone who has died has been freed form sin.
• 6:11-12 - In the same way, count yourselves dead to sin but alive to God in Christ Jesus. Therefore do not let sin reign in your mortal body so that you obey its evil desires.
• 6:20-21 - When you were slaves to sin, you were free from the control of righteousness. What benefit did you reap at that time from the things you are now ashamed of?
• 6:23 - For the wages of sin is death but the gift of God is eternal life in Christ Jesus our Lord.
• 7:5-6 - For when we were in the realm of the flesh, the sinful passions aroused by the law were at work in us, so that we bore fruit for death. But now, by dying to what once bound us, we have been released from the law so that we serve in the new way of the Spirit, and not in the old way of the written code.
• 7:11 - For sin, seizing the opportunity afforded by the commandment, deceived me, and through the commandment put me to death.
• 7:15-25 - I do not understand what I do. For what I want to do I do not do, but what I hate I do. 16 And if I do what I do not want to do, I agree that the law is good. 17 As it is, it is no longer I myself who do it, but it is sin living in me. 18 For I know that good itself does not dwell in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord! So then, I myself in my mind am a slave to God’s law, but in my sinful nature[d] a slave to the law of sin.
• 8:5-8 - Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires. 6 The mind governed by the flesh is death, but the mind governed by the Spirit is life and peace. 7 The mind governed by the flesh is hostile to God; it does not submit to God’s law, nor can it do so. 8 Those who are in the realm of the flesh cannot please God.
• 8:13 - For if you live according to the flesh, you will die; but if by the Spirit you put to death the misdeeds of the body, you will live.
• 8:18 - I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.

2.) Applications:

• I am free from sin and do not have to be enslaved to sin anymore.
• I must not let sin reign in my mortal body or give into its thoughts or desires.
• The wages of sin is death, but God has given me the gift of eternal life through His Son.
• Do not live as I formerly did. Choose to live a life of righteousness but putting away the sin that hinders and entangles me.
• What a wretched man I am! I do not do what I want to do and I end up doing what I despise. I know that nothing good lives in me and that my sin nature is in constant battle with my desire to obey God's law.
• I am a slave to the law of sin but through Christ Jesus I am offered the gift of repentance and forgiveness.
• I  must live according to the Law of the Spirit and not the sinful nature of my mind for if I continue living according to the sinful nature of my mind I will die. For is is through the Spirit that I can put to death the misdeeds of the body and live according the Spirit.

Wednesday: W25

Training:
WOD 1:

Clean Pull:
4 x 5 x 245#
1 x 5 x 265#

Power Clean:
3 x 5 x 155#

10-1:
DB Swings (70#)
Pullups
Hanging leg raises

WOD 2:
Sprint work:
2 x 300 m shuttle runs

Run:
40 minutes (easy pace)

Notes:
Clean pulls are coming along nicely. I went up on the last set and only had a tough time with last rep. I have not done power cleans in a couple of years so decided I would ease into them. The 10-1 work at the end was a grip killer.


Daily Reading:
Romans 7-8

1.) Lessons:

• 7:5-6 - For when we were in the realm of the flesh, the sinful passions aroused by the law were at work in us, so that we bore fruit for death. But now, by dying to what once bound us, we have been released from the law so that we serve in the new way of the Spirit, and not in the old way of the written code.
• 7:7 - I would not have known what sin was had it not been for the law.
• 7:11 - For sin, seizing the opportunity afforded by the commandment, deceived me, and through the commandment put me to death.
• 7:15-25 - I do not understand what I do. For what I want to do I do not do, but what I hate I do. 16 And if I do what I do not want to do, I agree that the law is good. 17 As it is, it is no longer I myself who do it, but it is sin living in me. 18 For I know that good itself does not dwell in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord! So then, I myself in my mind am a slave to God’s law, but in my sinful nature[d] a slave to the law of sin.
• 8:5-8 - Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires. 6 The mind governed by the flesh is death, but the mind governed by the Spirit is life and peace. 7 The mind governed by the flesh is hostile to God; it does not submit to God’s law, nor can it do so. 8 Those who are in the realm of the flesh cannot please God.
• 8:13 - For if you live according to the flesh, you will die; but if by the Spirit you put to death the misdeeds of the body, you will live.
• 8:18 - I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.

2.) Applications:

• It is my natural inclination to sin and go against the law of God.
• Sin is deceiving.
• There is nothing good that lives in me. I have good intentions and good desires but I lack the strength to do what is necessary. I do what I do not want to do. The laws of God and my sin nature are constantly at odds with one another. What a wretched man I am.
• I am a slave to God but have also found myself to be enslaved to my sin.
• When I live according to my sin nature I am doing what is against God. My mind is controlled not by God but by passions and emotions that will lead me to death. If I continue to live according to my sin nature I will be put to death and my sins will ultimately consume me. 
• My present sufferings are not worth comparing with the future glory that will be revealed if I follow Gods law and turn my back on the sin that entangles me.

Tuesday: W25

Training:

Rest and Recovery due to schedule

Monday: W25

Training:


WOD 1:
Front Squat:
1 x 10 x 185#
(warmed up with lots of sets of 3's and 5's before hitting this)

Press:
4 x 3 x 135#
(missed the last rep on my 4th set. Took a minute rest then hit it)

3 rounds:
15 x goblet squat (70# db)
15 x db swing (70# db)

3 rounds:
7 x 1 arm press (R)
7 x 1 arm press (L)
10 x dh pullups

Mobility/Stretching

WOD 2:
Run:
30 min
(mixed in 6 x 100 m sprints at 85%)

Notes:
Happy with the front squats. The limiting factor is definitely my shoulder and wrist flexibility as my back and legs felt pretty good. The set of 10 was very challenging today. Press did not go as smoothly as I would have liked. Low caloric intake today most likely had something to do with that.


Daily Reading:
Psalm 135-139

1.) Lessons:

• 135:14 - For the Lord will vindicate his people and have compassion on His servants.
• 136:1 - Give thanks to the Lord for He is good. His love endures forever.
• 138:2 - You are exalted above all things, your name and your Word.
• 138:3 - When I called, you answered me, you made me bold and stouthearted.
• 138:7-8 - Though I walk in the midst of trouble, you preserve my life, you stretch out your hand against the anger of my foes with your right hand you save me. The Lord will fulfill his purpose for me.
• 139:1 - O Lord, you have searched me and you know me.
• 139:13-14 - For you created my inmost being you knit me together in my mothers womb. I praise you because I am fearfully and wonderfully made.
• 139:23-24 - Search me,. O God and know my heart, test me and know my anxious thoughts. See if there is any offensive ways in me and lead me in the way of everlasting.

2.) Applications:

• The Lord will vindicate me and have mercy upon me. 
• The Lord makes me hold and stouthearted in order that I way fulfill His divine purpose for me.
• Though I walk through trouble, the Lord will protect me with His righteous right hand
• The Lord searches and knows my innermost being and thoughts.

Sunday: W24

Training:

Rest Day

Saturday: W24

Training:

Hike:
90 min @ moderate to fast pace

Friday: W24

Training:
WOD 1:

Back Squat:
5 x 3 x 225#
(focused on exploding out of the hole and going deep)

3 rounds:
10 x back squat @ 135#
20 x db swing @ 55#

3 rounds:
10 x back squat @135#
15 x pullup (neutral grip)

Mobility/stretching


Daily Reading:
Psalm 120-124

1.) Lessons:

• 120:1 - I call on the Lord in my distress and he answers me.
• 121:1-3 - I lift up my eyes to the hills, where does my help come from? My help comes from the Lord, the Maker of heaven and earth. He will not let your foot slip, he who watches over you will not slumber.
• 121:7-8 - The Lord will keep you from all harm, he will watch over your life; the Lord will watch over your coming and going both not and forevermore. 

2.) Applications:

• Call on the name of the Lord when I am in distress and He who is faithful will answer my cry for help.
• Lift my eyes unto the Lord, for He is my help in trouble. My help comes from the Lord.
• The Lord is the creator of Heaven and Earth. Look in creation and constantly by reminded of this.
• The Lord will keep me from harm. He will watch over my life and protect me from the evil that is so prevalent. 

Thursday: W24

Training:
WOD 1:

Bench Press:
5 x 1 x 225#

Push Press:
5 x 5 x 135# (power cleaned the bar up at the beginning of each set)

AMRAP 10 min: 16 total rounds
5 x pullups
10 x pushups
15 x squat

WOD 2:
Shuttle runs:
5 x 350 yards
(approx 72 yards I was guessing for each down and back)

(times all between 55-58 seconds, rest was 1 minute between rounds)

Mobility/Stretching


Daily Reading:
Psalm 119

Wednesday: W24

Training:
WOD 1: Evening

Clean Pull:
3 x 3 x 245#
2 x 3 x 265# (went up surprisingly easy)

3 rounds AFAP:
8 x Snatch Grip Deadlift (135#)
8 x Pullups (wide grip)

3 rounds AFAP:
12 x db swing (70# db)
12 x hanging leg raises

WOD 2: Night
Run:
71 min (wore vibrams and snow was pretty well packed)


Notes:
Weight: 188# (a little low but overall I feel healthy so not a concern, would like to be up around 195#)
Strength: Slowly easing back into strength training. I realize how my base foundation was severely lacking. My running has improved with less runs per week and a big focus on strengthening my lower back, hips and hamstrings. My strength is not anywhere near where it needs to be. I am going to follow Shane Skowron's strength template for endurance athletes to slowly build back up my base. I am on the second week of it and feel very confident in the program. Especially when I start adding some more miles in when my schedule slows down a bit.
Endurance: Due to coaching and other scheduling conflicts I have not been able to log as much time running as I would like. The runs I have done have been in a 20# vest with minimalist shoes. I feel very confident in my running abilities up to 2.5 hours. After that I am in mostly unknown territory as I have not been able to log more than a handful of runs longer than that. A heavy dose of dumbell swings and goblet squats have drastically improved my ability on hill repeats as well as my overall running ability.


Daily Reading: 
Psalm 116-120

1.) Lessons:

• 116:1-2 - I love the LORD, for he heard my voice; he heard my cry for mercy. Because he turned his ear to me, I will call on him as long as I live.

• 116:5-6 - The LORD is gracious and righteous; our God is full of compassion. The LORD protects the unwary; when I was brought low, he saved me.

• 117:2 - For great is his love toward us, and the faithfulness of the LORD endures forever.

• 118:1 - Give thanks to the LORD, for he is good; his love endures forever.

• 119:1-3 - Blessed are those whose ways are blameless, who walk according to the law of the LORD. Blessed are those who keep his statutes and seek him with all their heart— they do no wrong but follow his ways.

• 119:9-11 - How can a young person stay on the path of purity? By living according to your word. I seek you with all my heart; do not let me stray from your commands. I have hidden your word in my heart that I might not sin against you.

• 119:67 - Before I was afflicted I went astray, but now I obey your word. 

• 119:133 - Direct my footsteps according to your word; let no sin rule over me. 

• 119:175-176 - Let me live that I may praise you, and may your laws sustain me. I have strayed like a lost sheep. Seek your servant, for I have not forgotten your commands.

2.) Applications:

• The Lord hears my cries for mercy for great is His love and faithfulness throughout the ages.
• Every day, multiple times a day, give thanks to the Lord for His love endures forever.
• Blessed are those who walk in the ways of the Lord and follow His commands and decrees.
• Before I was afflicted and went astray, but now my goal is to obey the word of the Lord and to have the  Lord direct my footsteps so that no sin may rule over me.
• I have strayed like a lost sheep, forgive me for my past sins.
• How can I stay on the path of purity? By obeying the word of the Lord and meditating on it day and night.

Tuesday: W24

Training:


WOD 1:
Pushups: 4 x 50



Daily Reading:
Psalm 111-115

1.) Lessons:

• 111:2 - Great are the works of the LORD; they are pondered by all who delight in them.
• 111:10 - The fear of the LORD is the beginning of wisdom; all who follow his precepts have good understanding.
• 112:1 - Blessed are those who fear the LORD, who find great delight in his commands.
• 115:1 - Not to us, LORD, not to us but to your name be the glory, because of your love and faithfulness.

2.) Applications:

• Ponder in my heart the great works of the Lord and how He has protected and blessed me in the past.
• The fear of the Lord is the beginning of wisdom.
• Blessed are those who find delight in the commands of the Lord.
• Not to me, but to Your name be the glory.
• The Lord is full of love and faithfulness. Do not forget.

Monday: W24

Training:


WOD 1:
Front Squat:
3 x 5 x 185#

Press:
5 x 3 x 135#

Pullups: (neutral grip)
1 x 23
1 x 7

Dips:
1 x 20
1 x 10

WOD 2 :
10-1
Goblet Squat (55# db)
DB Swing (55# db)
Pullup (wide grip)


Daily Reading:
Psalm 106 - 110

1.) Lessons:

• 106:3 - Blessed are those who act justly, who always do what is right.
• 106: 13-15 - But they soon forgot what he had done and did not wait for his plan to unfold. In the desert they gave in to their craving; in the wilderness they put God to the test. So he gave them what they asked for, but sent a wasting disease among them.
• 107:43 - Let the one who is wise heed these things and ponder the loving deeds of the LORD.
• 109:21-23 - But you, Sovereign LORD, help me for your name’s sake; out of the goodness of your love, deliver me. For I am poor and needy, and my heart is wounded within me. I fade away like an evening shadow

2.) Applications:

• The Lord will bless those who do what is right and act justly.
• I am so much like the Israelites, how soon do I forget what God has done for me and make a conscious choice to not wait for His plan to unfold! Because of this my sinful cravings take root and fester like a wasting disease.
• If I am to be wise, I must heed the warnings of the past and ponder how the Lord has loved me and cared for me in the past.

Sunday: W23

Training:
Evening:


Run:
40 min w/20# vest

Friday: W23

Training:
Evening:

Back Squat:
5 x 3 x 225#

10-1 reps
Goblet Squats: 70# db
DB Swings: 70# db
Pullups


Daily Reading:
Psalm 91-95

1.) Lessons:

• 91:1-2 - Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, “He is my refuge and my fortress, my God, in whom I trust.”
• 91:9-10 - If you say, “The LORD is my refuge,” and you make the Most High your dwelling, no harm will overtake you
• 93:5 - Your statutes, LORD, stand firm
• 94:22 - But the LORD has become my fortress, and my God the rock in whom I take refuge.
• 95:6-11 - Come, let us bow down in worship, let us kneel before the LORD our Maker; for he is our God and we are the people of his pasture, the flock under his care. Today, if only you would hear his voice, “Do not harden your hearts as you did at Meribah, as you did that day at Massah in the wilderness, where your ancestors tested me; they tried me, though they had seen what I did. For forty years I was angry with that generation; I said, ‘They are a people whose hearts go astray, and they have not known my ways.’ So I declared on oath in my anger, ‘They shall never enter my rest.’”

2.) Applications:

• Whoever dwells in the shelter of the Most High will be saved.
• The laws and statutes of the Lord stand firm and are to be obeyed.
• Make the Lord my rock and my fortress in whom I take refuge in times of trouble.
• I must not harden my heart as the Israelites did in the desert. The Lord will punish disobedience and when my heart is led astray. In order to enter God's rest I must obey His laws and commandments and not harden my heart to His teachings. 

Thursday: W23

Training:
Evening:
Bench Press:
5 x 5 x 185#

Pullups (neutral grip):
2 x 15

Bar Dips:
2 x 15


Daily Reading:
Psalm 86-90

1.) Lessons:

• 86:1 - Hear me, LORD, and answer me, for I am poor and needy.
• 86:5-7 - You, Lord, are forgiving and good, abounding in love to all who call to you. Hear my prayer, LORD; listen to my cry for mercy. When I am in distress, I call to you, because you answer me.
• 86:11 - Teach me your way, LORD, that I may rely on your faithfulness; give me an undivided heart
• 88:9 - I call to you, LORD, every day; I spread out my hands to you.
• 90:8 - You have set our iniquities before you, our secret sins in the light of your presence.
• 90:17 -May the favor of the Lord our God rest on us; establish the work of our hands for us, yes, establish the work of our hands.

2.) Applications:

• Cry out to the Lord and He will answer us when we are poor and in our greatest need.
• God is a God of forgiveness and goodness. He is abounding in love.
• God calls for me to have an undivided heart and to call upon Him every day.
• On the day of judgement I will have to give an account of my life before God. All my iniquities and my secret sins will be laid out in front of the the light of His presence.