Monday 2.28.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert

Daily Reading:
Isaiah 46-48

Workout:

Warm Up:

• ROM drills, played basketball with the team I coach

Durability:

• Sprint work: 15 x down and backs on the basketball court
•  9-10 seconds each
• Goal was to finish each in under 10 seconds which I did. Did in sets of 7,4,4 for punishment in between full court drills. Approx 10 seconds rest between sprints 

Stamina:

• Part 1: SOF Workout:
• 2 rounds for quality and time: (15:50)
• 100 pushups
• 100 situps
• 100 squats
• Part 2: 
• 250 stationary lunges (125 each leg) (9:26)
• 50 Squats (2 35lb db's)

Work Capacity:

• 5 rounds, max effort reps for 1 min (using 2 35lb db's for each exercise)
• Deadlift: 31,34,34,28,35
• Power Clean: 17,18,20,15,16
• Push Press: 36,35,32,31,40
• 1 min rest
• Notes:
• Did each excercise with full ROM. DL and PC were to about 6 inches off the floor. Really focused hard on not cheating, especially in rounds 4,5 in the PC. PC are awkward with db's as well and really work the forearms.

Durability/Mobility:

• Mtn Athlete hip mobility drills
• Active stretch

Notes:

• Workout: 
• SOF workout was supposed to have 200 pullups but ran out of time. Did durability and stamina first with the added SOF workout 2 hours before the work capacity. 
• Very pleased with the push press numbers. Took 10 second breaks between each round to write down reps so that explains why the numbers are a little higher across the board. That 10 seconds between each round really gave me a boost in rounds 4-5. 
• The first 100 pushups in the SOF workout were done in around 1:50 which was very encouraging especially since my shoulders upper body are still recovering from this weekends heavy push load. 
• The last 50 or so lunges started to have poor form, probably due to the 200 squats done immediately before hand, however, bad form in unacceptable and that is a discipline that I constantly struggle with when my body or mind gets tired. Just something else to improve on. 
• Body: Sore at first but once the workout started felt great, the running before hand really loosened up my legs and back.
• Nutrition: Clean
• Daily Totals: 
• Running: 15 down and backs (1890 total meters or 1 mile 290 m)
• Pushups: 200
• Situps: 200
• Squats: 250
• Lunges: 250
• DL: 152
• PC: 86
• PP: 174

Sunday 2.27.11

Wake Up:
8:00 am

Devotion:
Streams in the Desert

Workout:
Sealfit: Active Recovery

En-durability:

• 50 min walk: covered 3 miles

Notes:

• Body: Shoulders and back are sore from the weekly SOF challenge of 500 burpees for time.
• Weekly Totals:
• Pullups: 319
• Burpees: 790
• Pushups: 1095
• Squats: 1000
• Abs: 500 (this needs to improve)
• Shoulder work: 207
• Jump Rope: 600
• Lunges: 80
• Bent over row: 150
• DB Swing: 120
• Dips: 50

Saturday 2.26.11

Wake Up:
9:00 am

Devotion:
Streams in the Desert

Workout:

Warm Up:

• ROM Drills

Work Capacity:

• 5 rft (13:40)
• 20 Ring pullups
• 20 Pushups
• 20 Situps
• 20 Squats

Stamina: 

• 500 Burpees for time: (49:00)
• What a mental battle. Goal was to do 10 on the minute. If I would not have planned before how to attack this challenge I would not have finished in under 50 minutes which was my goal. I told myself that everyone in the Sealfit forum finished in under 50 minutes so I had to as well. Felt great to push through and finish.

Durability:

• 100 4 count flutter kicks
• SF Hip Moblity x 3
• Hug Hip mobility x 3
• Him Hip mobility x 2

Strength:

• Ring pullups: (15,15,10,10)

Notes:

• Body: Sore in lower back
• Nutrition: Fair
• Daily Totals:
• Pullups: 150
• Pushups: 100
• Situps: 100
• Squats: 100
• Burpees: 500
• Abs: 100

Friday 2.25.11

Wake Up:
6:00 am

Daily Reading:
Mark 14-15

Devotion:
Streams in the Desert

God, in olden time suffered man to be kept in ward by the law that he might learn the more excellent way of faith. For by the law he would see God's holy standard and by the law he would see his own utter helplessness; then he would be glad to learn God's way of faith.

God still shuts us up to faith. Our natures, our circumstances, trials, disappointments, all serve to shut us up and keep us in ward till we see that the only way out is God's way of faith. Moses tried by self-effort, by personal influence, even by violence, to bring about the deliverance of his people. God had to shut him up forty years in the wilderness before he was prepared for God's work.

Paul and Silas were bidden of God to preach the Gospel in Europe. They landed and proceeded to Philippi. They were flogged, they were shut up in prison, their feet were put fast in the stocks. They were shut up to faith. They trusted God. They sang praises to Him in the darkest hour, and God wrought deliverance and salvation.

John was banished to the Isle of Patmos. He was shut up to faith. Had he not been so shut up, he would never have seen such glorious visions of God.

Dear reader, are you in some great trouble? Have you had some great disappointment, have you met some sorrow, some unspeakable loss? Are you in a hard place? Cheer up! You are shut up to faith. Take your trouble the right way. Commit it to God. Praise Him that He maketh "all things work together for good," and that "God worketh for him that waiteth for him." There will be blessings, help and revelations of God that will come to you that never could otherwise have come; and many besides yourself will receive great light and blessing because you were shut up to faith.

Workout:

AM:
PT: Pullups, Pushups

• Max reps pullups: 23 (grip gave out, might have been able to get 1 or 2 more)
• Max reps pushups: 90 (no pause)
• Pullups: 15

Notes:

• Daily Totals:
• Pullups: 38
• Pushups: 90

Thursday 2.24.11

Wake Up:
5:30 am

Daily Reading:
Mark 13

Devotion:
Streams in the Desert

Workout:
Sealfit: Active Recovery

Skill: Pullups

• Max reps: 23

Notes:

• Body: Pretty tired and sore. Upper body is fine, hamstrings are tight.
• Nutrition: clean

Wednesday 2.23.11

Wake Up:
5:30 am

Daily Reading:
Mark 12-13

Devotion:
Streams in the Desert

Workout:

AM:
PT (Stamina)

• 5 rounds for quality:
• 20 Pushups (chest to deck)
• Max HSPU: (8,8,3,4,4)
• 10 Dips
• Notes: HSPU are a weakness. Really struggled.

Skill:

• DH Pullups: 10,10,10,10,10 (approx 1 min rest between sets)
• Pushups: 75 consecutive, no pause

PM:
Sealfit: Unflappable

Warm Up:

• Dynamic Stretch

Work Capacity: 

• 2 rounds for time: 30-20-10 - (13:26)
• Burpee
• DB Swing (35lb db, alternating arms)

Notes:

• Body: sore and ready for an active recovery day. Burpees are terrible in large quantities.
• Nutrition: ok
• Daily Totals:
• Burpee: 120
• DB Swing: 120
• Pullups: 50
• Pushups: 175
• Dips: 50
• HSPU: 27

Tuesday 2.22.11

Wake Up:
5:30 am

Daily Reading:
Mark 10-11

Devotion:
Streams in the Desert

Workout:

AM: Skill

• DH Pullups: 10,13,10,10,15 (1 min rest between sets)
• Final max was low due to only 1 min rest between sets.

PM:
Sealfit: Unbeatable

Warm Up:

• 4 rounds for quality
• 20 Pushups
• 20 Weighted Crunches
• 20 Stationary Lunges

Work Capacity: 

• 10 rounds for time: (18:48)
• 12 Squat (using 2 35lb db's)
• 12 Sitting strict military press (2 35lb db's)
• 6 Burpee
• Notes:
• Military press was very tough. Split up 8,4 for most of the rounds. Shoulders were smoked. Being seated during the presses was very difficult, took out all leg drive and increased the use of core stabilizers. Pleased with the time because everything was done with full ROM.

Durability:

• Active stretch
• Quadrupedal movements:
• Hip rotations (forward, back, vertical)
• Donkey kicks

Rest 3 hours:

SOF Workout:

• On the minute for 30 min:
• 5 bent over rows (2 35lb db's)
• 10 Pushups (Chest to deck)
• 15 Squats (full ROM)

Notes:

• Body: good, arms are tired from all the body weight work, not sore, just tired.
• Nutrition: Clean
• Daily Totals:
• Pushups: 380
• Pullups: 58
• Lunges: 80
• Squats (air): 450
• Squats (weight): 120
• Military Press: 120
• Burpee: 60
• BOR: 150

Monday 2.21.11

Wake Up:
5:30 am

Daily Reading:
Proverbs 21
Mark 1-3

Devotion:
Streams in the Desert

Workout:

AM Pt:

• Consecutive pushups: 90 (could have increased ROM so not counting it as a PR)

PM:

Sealfit: Unstoppable

Warm Up:

• ROM drills, active stretch

Work Capacity:

• AMRAP 20 min: (22 rounds)
• 5 burpees
• 10 pushups
• 15 squats

Stamina:

• 4 rounds for quality:
• 15 Push Press (2 35lb db's)
• 10 Clapping pushups
• 150 Jump rope

Durability:

• Snowshoe: 30 min
• Walk: 15 min
• 100 Situps
• 100 4 count flutter kicks
• 100 leg levers
• Hip mobility drills

Notes:

• Body: 192.5lbs this morning. Pretty pleased considering nutrition was pretty poor this wknd
• Nutrition: good
• Workout: pleased with WC, did not have access to pullup bar today so I will do my pullup workout tmrw. Burpees were a tough sub for pullups in the WC portion. Snowshoed through 12-17 inch drifts for 30 min and that was much tougher than expected. Had to walk for 15 min afterward to stretch out my legs. Great start to the week. 
• Daily Totals:
• Burpees: 110
• Pushups: 350
• Squats: 330
• Push Press: 60
• Jump Rope: 600
• Abs: 300

Sunday 2.20.11

Wake Up:
7:30

Daily Reading:
Mark 1:35-37

Devotion:
Streams in the Desert

Workout:
Active Recovery from this past Thursday

En-durability:

• Snow hike: 80 min
• 20 degrees and windy, 6 inches of snow and higher through snow drifts.
• This was the definition of functional fitness. Was very tough. Great to get outside and was very good for stretching out the hip flexors while stomping through a solid 6 inches of pact snow with every step. Covered approx 3-3.5 miles

Notes:

• Great week of workouts. Diet this weekend was pretty awful. Got into some baked goods and girl scout cookies bad. Other than that pretty strict throughout the week. It is amazing how fast I lean out when I am on a strict diet. 

Saturday 2.19.11

Wake Up:
8:00 am

Daily Reading:

Devotion:

Workout:

AM:

• 10 min yoga, active stretch
• 75 consecutive pushups
• 2 min situp test: 106
• 100 squats
• 25 pushups
• HSPU: 2 x 6 reps

PM:

Durability: 

• 3 mile run (21:15)

En-Durability: 

• 50 min walk

Skill:

• 2 x 15 nuetral grip pullup
• 1 x 15 pullup
• 1 x 15 chinup
• 1 x 10 commando pullup

Programming

Schedule:

Monday/Wednesday/Friday:

• Morning: Sealgrinderpt
• Afternoon: Pullups
• Evening: Sealfit WOD

Tuesday:

• Morning: Sealgrinderpt
• Evening: Sealfit WOD 

Thursday:

• Evening: Sealfit WOD: Active Recovery

Saturday:

• Morning: Sealgrinderpt, outside activity, try to beat a goal/benchmark

Sunday:

• Rest and Recovery

Programs:

Sealgrinderpt:

• Body weight excercises from http://www.sealgrinderpt.com/ 
• Mobility/Stretching

Sealfit:

• Monday/Wednesday/Friday:
• Warm Up, Stamina, Work Capacity, Durability
• Tuesday/Saturday:
• Warm Up, Work Capacity, Durability
• Thursday:
• Active Recovery

Pullup Progression:

• 50pullups.com

Notes:

• This is pretty close to what I have been doing for the past 8 months. Adding in grinder pt to work on my body weight movements and pullup progressions because in the past that has been one of my greatest weaknesses. I have seen great improvements in my pullups the last few weeks so I am looking forward to retesting in a couple of weeks to see my progress. The winters are always tough because I do my workouts in a grinder setting with no room to run. I sub burpees for running, not a great sub, but burpees are aweful and add to mental toughness. Due to lack of running my metabolic conditioning tends to go down while it is cold outside. All I have for equipment is two 35lb dumbells, one 40lb weight vest and one jump rope. That is all I have been using for the past 8 months and it has worked great. I make substitutions for the Sealfit workouts according to the equipment that I have. Same rep schemes just different weights than Rx'd.
• Sealfit: been doing pretty religiously for 8 months. Best program I have come across hands down. Greatest gains I have seen have been in mental conditioning, mental toughness and work capacity (ability to do a large amount of work in a short period of time). After 3 straight day of Sealfit your body is completely depleted and I cannot wait for an active recovery day. After a full week of Sealfit, Sunday I am completely dead.
• History:
• Senior year of division 1 basketball weighed in at 225#
• Currently weigh in at 193#
• Goal weight: 185#

Friday 2.18.11

Wake Up:
4:30 am

Daily Reading:
Proverbs 18
1 Thessalonians

Devotion:
Streams in the Desert

Workout:

Afternoon workout:

• Pullups: 9,12,9,9, 18(max)
• Improved on the last set each day this week. Will up reps in each set for next week.

Evening Workout:
Sealfit: Red Zone

Warm Up: Jump rope (mixed singles and double unders)

Work Capacity:

• 5 rounds for time: (39:56)
• 15 x Curtis P's (using 2 35lb db's)
• 30 x DB Swings (15 each arm, 35lb db)
• 800 m run

Stamina:

• 5 rounds for quality:
• 6 Thrusters (2 35lb db's)
• 5 Man-makers (2 35lb db's)
• Sealfit hip mobility drill: 1 cycle

Durability:

• 100 4 count flutter kicks (unbroken)
• 2 min jump rope to cool down
• Active stretch

Notes:

• Workout was done outside in 15 degree weather
• Extremely pleased with time on WC. Goal was to finish under 8 min per round. Curtis P's are terrible as always and it took a while to get into the DB swings because my back has been bothering me lately. Proud of the mental fortitude it took to finish this workout. Wanted to quit after 3 rounds but pushed on, I am glad that I did. 
• Bought some gymnastics rings from sealgrinderpt today and am pumped to receive them. Want to learn to do muscle ups and other body weight exercises.
• Today was my diet cheat day. Major carb load. Had oatmeal with peanut butter for breakfast, spinach, vegitables, eggs, bacon, chicken and chocolate milk for lunch, foot long turkey on wheat sub with lots of veggies from subway and then 3 large pieces of almond coffee cake for dessert. High carb refeed, Still working out the details of the refeed haha 

Thursday 2.17.11

Wake Up:
5:30 am

Daily Reading:
Proverbs 17
Isaiah 44-45

Devotion:
Streams in the Desert
The land which I do give to them, even to the children of Israel (Joshua 1:2)

As faith continues to speak, God continues to give. He meets you today in the present and tests your faith. As long as you are waiting, hoping, or looking, you are not believing. You may have hope or an earnest desire, but that is not faith, for "faith is being sure of what we hope for and certain of what we do not see." (Heb 11:1) The command regarding prayer is: "Whatever you ask for in prayer, believe that you have received it, and it will be yours." (Mark 11:24)

True faith relies on God and believes before seeing. Naturally, we want some evidence that our petition is granted before we believe, but when we live by faith, we need no evidence other that God's word. He has spoken, and in harmony with our faith it will be done. We will see because we have believed, and true faith sustains us in the most trying of times, even when everything around us seems to contradict God's Word.

The psalmist said, "I am still confident of this: I will see the goodness of the Lord in the land of the livin." (Ps 27:13) He had not yet seen the Lord's answer to his prayers, but he was confident he would see, and his confidence sustained him.

Faith that believes it will see, will keep us from becoming discouraged. We will laugh at seemingly impossible situations while we watch with delight to see how God is going to open a path through our Red Sea. It is in these places of severe testing, with no human way our of our difficulty, that our faith grows and is stengthened.

Dear troubled one, have you been waiting for God to work during the long nights and weary days, fearing that you have been forgotten? Lift up your head and begin praising Him right now for the deliverance that is on its way to you.

Workout: Sealfit WOD: Rest and Recovery

Had every intention of doing an active recovery day today with some PT work and a ruck, but went to the pub instead. So I will chalk this as my rest day this week and do an active recovery day on Sunday.

Wednesday 2.16.11

Wake Up:
5:45 am

Daily Reading:

Devotion:
Streams in the Desert
Although I have afflicted you... I will afflict you no more. (Nahum 1:12)

There is no limit to our affliction. God sends it and then removes it. May we quietyly wait and patiently endure the will of the Lord till He comes. Our Father takes away the rod when His purpose in using it is fully accomplished.

Remember, before much time has passed, we may be just as happy as we are sorrowful now.

It is not difficult for the Lord to turn night into day. He who sends the clouds can just as easily clear the skies. Let us be encouraged, things are better down the road.

His trials are only for a season, and the showers soon pass. Weeping may remain for a night, but rejoicing comes in the morning. Our light and momentary troubles are achieving for us an eternal glory that far outweighs them all.

Even the fact that we face a trial proves there is something very precious to our Lord in us, or else He would not spend so much time and energy on us. Christ would not test us if He did not see the precious metal of faith mingled with the rocky core of our nature, and it is to refine us into purity and beauty that he forces us through the fiery ordeal.

Everything is subject to God's law. Nothing happens that has not been appointed with consummate care and foresight.

Workout: Sealfit WOD: No Excuse

Morning:

• DH Pullups: 9,12,9,9,16

Evening:

Warm Up: 

• 3 rounds for quality
• 10 RDL (2 35lb db's, went slow to really stretch out back and hamstrings)
• 20 pushups (used db's to ensure full ROM)

Work Capacity:

• 21-15-9-15-21 for time: (7:12)
• Push Press (2 35lb db's)
• Goblet squat to thruster (1 35lb db)
• Pushups

Stamina: 

• 100 squats

Durability:

• 100 4 count flutter kicks
• 3 min plank hold (1min each side, 1 min middle)
• 100 Situps
• 1 min plank hold (middle)
• 25 Leg levers

Punishment:

• I decided that because I did not get outside to do the running portion of the workout I would punish myself with a 50 burpee penalty. Worked a long day today but that is no excuse. Burpees suck and outside of Curtis P's and Man-Makers are my least favorite excercise.
• 50 burpees for time: 2:32 (huge PR)

Notes:

• Body: Back is still sore, planks seemed to help. I am going to be adding more of them into the durability portion. 
• Nutrition: good. realized I need some sort of slow burning carbs in the morning otherwise my workouts suffer. Oatmeal with cinnamon and coffee is a typical breakfast. Need to find a solid protein source to add as well that I can eat on a daily basis.