Saturday 4.30.11

Wake Up: 6:30 am

Daily Reading: Phillipeans

Devotion: Streams in the Desert

Workout:

En-durability:

• 4.2 mile run (30:40)
• Max neutral grip pullups: (25)

Notes:

• Body: weight = 193lbs, elbows still bothering me
• Nutrition: poor, cheat day

Friday 4.29.11

Wake Up: 4:30 am

Daily Reading: Philippians 2-3

Devotion: Streams in the Desert

Workout:
Warm Up: ROM drills

Training:

• AMRAP 30 min: Step-Ups w/ 40lb sandbag
• 611 steps (lost count a couple times but kept a solid pace the entire time. Sandbag got a little awkward at times)
• 3 rounds for quality: DB Shoulder Complex
• 8 Bent over row
• 8 Upright row
• 8 Strict military press
• 8 Curl to press
• Finisher: AMRAP 2:30: 40lb Sandbag thruster
• 53

Durability: Active stretch

Notes:

• Body: elbows are really bothering me. I think it is from the dips yesterday. 
• Nutrition: Clean
• Workout: Not happy with the workout or the intensity. Need to be better. Sandbag thrusters at the end were pitiful. 

Solitude is the Garden for our Heart

Solitude is the garden for our hearts, which yearn for love. It is the place where our aloneness can bear fruit. It is the home for our restless bodies and anxious minds. Solitude, whether it is connected with a physical space or not, is essential for our spiritual lives. It is not an easy place to be, since we are so insecure and fearful that we are easily distracted by whatever promises immediate satisfaction. Solitude is not immediately satisfying, because in solitude we meet our demons, our addictions, our feelings of lust and anger, and our immense need for recognition and approval. But if we do not run away, we will meet there also the One who says, “Do not be afraid. I am with you, and I will guide you through the valley of darkness.”
— Henri Nouwen

Thursday 4.28.11

Wake Up: 5:40 am

Daily Reading: Philippians 2-3

Devotion: Streams in the Desert

When they cried out to the Lord, He raised up for them a deliverer, Othniel..., Caleb's younger brother, who saved them. The Spirit of the Lord came upon him. (Judges 3:9-10)

God is continually preparing His heroes, and when the opportunity is right, He puts them into position in an instant. He works so fast, the world wonders where they came from.

Let the Holy Spirit prepare you, through the discipline of life. And when the finishing tough has been made on the sculpture, it will be easy for God to put you on display in the perfect place.

The day is coming when, like Othniel, we will also judge the nations and will rule and reign with Christ on earth during His millennial kingdom. But before that glorious day, we must allow God to prepare us, as He did Othniel at Kiriath Sepher (Judges 1:11-13) We must allow God to work amid our present trials and in the little victories, the future significance of which we can only imagine. Yet we can be sure that if the Holy Spirit has His way with us, the Lord of heaven and earth has also prepared for us a throne.

Every highway of life descends into the valley now and then. And everyone must fo through the tunnel of tribulation before they can travel on the high road of triumph.

Workout:
AM:

• Max Pushups: (75)

PM:
Warm Up:

• 5 min jump rope, barefoot

Training:

• 3 rounds: 
• 1 mile run, (5:08, 5:11, 5:09) (course a bit short so true times would be approx 10 sec longer)
• 2 minutes rest
• Calisthenics:
• 6 x 30 pushups
• 6 x 35 situps
• 3 x 20 dips (done between 2 chairs)
• 5 x 10 deadhang pullups (1 min rest between sets, first 3 sets done unbroken)

Durability:

• 10 min run, easy pace
• 5 min jumprope, barefoot
• Active stretch
• 60 min hike

Notes:

• Body: no soreness
• Nutrition: clean
• Workout: Trying out a new template, very pleased with the runs. Pushed it hard and was glad to get every run in the low 5's. Dips and pullups need work. Muscular endurance for pullups needs to improve.

Wednesday 4.27.11

Wake Up: 5:50 am

Daily Reading: Phillipeans 1

Devotion: Streams in the Desert

I am the Living One; I was dead, and behold I am alive for every and ever! (Revelation 1:18)

"to die is to gain" (Phil 1:21) Look above and within to worship the Christ who lives. Because He lives, we live.

Workout:

AM: Max pullups (21, could have got 1 or 2 more, grip failed)

PM:
Warm Up: Dynamic Stretch

Training:
1.) 1 mile run: (5:10)
2.) 10 rounds: 30 sec max effort sprint, 30 sec rest
3.) 4 rounds: BB Complex w/burpee chaser, 25 situps (anchored)
4.) 100 pushups (50,40,10)

3 hours later

1.) 45 min hike

Notes:

• Body: still not feeling great.
• Nutrition: Ok
• Workout: 1 mile run was great as well as the sprints. Not happy with the pushups at all.

Tuesday 4.26.11

Wake Up: 5:30 am

Daily Reading:

Devotion: Streams in the Desert

I consider everything a loss compared to the surpassing greatness of knowing Christ Jesus my Lord. (Phil 3:8)

Light is always constly and comes at the expense of that which produces it. An unlit candle does not shine, for burning must come before the light. And we can be of little use to others without a cost to ourselves. Burning suggests suffering, and we try to avoid pain.

We tend to feel we are doing the greatest good in the world when we are strong and fit for active duty and when our hearts and hands are busy with kind acts of service. Therefore, when we are set aside to sufer, when we are sick, when we are consumed with pain, and when all our activities have been stopped, we feel we are no longer of any use and are accomplishing nothing.

Yet if we will be patient and submissive, it is almost certain we will be a greater blessing to the world around us during our time of suffering and pain than we were when we thought we were doing our greatest work. Then we are burning, and shining brightly as a result of the fire.

The glory of tomorrow is rooted in the drudgery of today.

Many people want the glory without the cross, and the shining light without the burning fire, but crucifixion comes before coronation.

Workout:

150 pushups

Notes:

• Body: Feeling a little under the weather so decided to take the last two days off and re-evaluate my workouts and catch up on sleep.
• Nutrition: Poor

Monday 4.25.11

Wake Up: 5:30 am

Daily Reading: Ephesians 3-4

Devotion: Streams in the Desert

Workout: Rest and Recovery

Notes:

• Body: Weighed in at 193lbs this morning. Calves a bit sore from the tabata calf raises yesterday.

Sunday 4.24.11

Wake Up: 6:30 am

Daily Reading: Ephesians 1-2

Devotion: Streams in the Desert

Workout: Active Recovery

En-durability:

• Hike: 45 min (approx 2 miles, easy pace)
• 2 rounds of tabata calf raises
• Hike: 85 min (approx 4.5 miles, easy pace)

Saturday 4.23.11

Wake Up: 7:30 am

Daily Reading: Galatians 3-6

Devotion: Streams in the Desert

Workout:

AM: Sealfit, Slick RWA

BL:

• Dynamic warm-up
• 3 rounds for quality: Frog Complex

WC/Stamina

• Running with Angie: (41:24)
• 100 Pullups, 1 mile run
• 100 Pushups, 1 mile run
• 100 Situps, 1 mile run
• 100 Squats, 1 mile run
• Rest 5 minutes
• Chelsea: On the minute for 30 minutes
• 5 Pullups
• 10 Pushups
• 15 Squats

Durability: Active Stretch/Hip mobility drills

AFTRN:

• 100 min hike (covered over 5 miles)

PM:

• 65 min LSD run

Notes: 

• Body: Wrists and legs were pretty stiff this morning from Curtis P's yesterday. Nothing out of the ordinary. Pre-workout weight was 195lbs. The combination of the added whey protein into my diet, a good sleep pattern and weight staying consistant at around 195lbs has really yielded some great results. Energy is there, less mood swings, more motivation to complete workouts, shorter recovery times and better times/higher intensity in the workouts. Very pleased with that. 
• Nutrition: clean
• Workout: A lot of volume today but it was a rainy morning and felt good to get outside. Was very disappointed in the pullups on the first portion of the WC. Quality and speed was not there. Runs all felt good. I was really pushing for under 40 minutes but just couldn't get there. Each round of Chelsea was done in approx 30 to 32 seconds. ROM and quality of reps was the focus. Pullups were all complete DH, Pushups were chest to deck and squats were done to parallel. 
• Used today to log a lot of miles. Lower body feels good. Aerobic conditioning is in great shape as well. Covered close to 20 miles today. 

Friday 4.22.11

Wake Up: 6:00 am (slept in and missed my queit time. Have to be more disciplined in this)

Daily Reading: Galatians 3

Devotion: Streams in the Desert

He knows the way I take. (Job 23:10)

What confidence I have because "the way that I take"----this way of trials and tears, however winding, hidden, or tangled---"He knows"! When teh furnace is heated seven times hotter than usual, I can know He still lights my way. There is an almighty Guide who knows and directs my steps, whether they lead to the bitter water at the well of Marah or to the joy and refreshment of the oasis at Elim.

The furnace may be hot, but not only can I trust the hand that lights the fire, I can also have the assurance the fire will not consume but only refine. And when the refining process is complete, not a moment too soon or too late, "I will come forth as gold." (Job 23:10)

When I feel God is the farthest away, He is often the nearest to me. "When my spirit grows faint within me, it is you who know the way" (Ps 142:3) Do we know of another who shines brighter than the most radiant sunlight, who meets us in our room with the first waking light, who has an infinitely tender and compassionate watchfulness over us, throughout our day, and who knows the way that we take?

The pain would be removed from many an agonizing trial if only I could see what Job saw during his time of severe affliction, when all earthly hope lay dashed at his feet. He saw nothing but the hand of God---God's hand behind the swords of the Sabeans who attacked his servants and cattle, and behind the devastating lightning; God's hand giving wings to the mighty desert winds, which swept away his children; and God's hand in the dreadful silence of his shattered home.

Thus, seeing God in everything, Job could say, "The Lord gave and the Lord has taken away; may the name of the Lord be praised." (Job 1:21) Yet his faith reached its zenith when this once powerful price of the desert sat among the ashes (Job 2:8) and still could say, "Though he slay me, yet will I hope in him" (Job 13:15)

Workout: Sealfit, Jock Up

BL:

• ROM Drills, 800 m run

WC:

• 100 Curtis P's for time: (26:28) Big time PR. Last time I did this I was in the mid 30 minute range. Did in sets of 10 taking minimal breaks between sets to recover. Used 2 35lb db's. Did hanging squat cleans due to the dumbells.  

Durability:

• Active stretch
• 2 x 3 minute plank hold

Notes: 

• Body: legs are sore took extra long stretching session.
• Nutrition: poor, no excuse.
• Workout: PR! So happy with the effort. Grip was the main issue as it was the first thing to faulter, the wrists were next. Very happy with the leg strength and stamina. Mental aspect was spot on as well. No negative thoughts just pushed right through.

Thursday 4.21.11

Wake Up: 5:30 am

Daily Reading: Galations 1-2

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability:

• 65 min run, easy pace
• 25 min walk, 15 min mile pace
• Active Stretch

Notes:

• Body: hamstrings a little tight as well as left hip flexor. My stamina and breath support were great. Need to improve ankle and calf strength for long LSD runs.
• Nutrition: clean for the most part. Weight at 194lbs. Energy levels and performace has really improved when at 194-195lbs vs 190-191lbs. Seen a vast improvement in recovery times since taking whey protein (1 scoop for breakfast, 1 scoop post workout with 800ml of water). Started taking on Monday of this week.

Wednesday 4.20.11

Wake Up: 4:30 am

Daily Reading: 2 Corintheans 9-13

Devotion: Streams in the Desert

Utterly abandoned to the Holy Ghost,
Oh! The sinking, sinking, until self is lost!
Until the emtied vessel lies broken at His feet;
Waiting till His filling shall make the work complete.

Utterly abandoned to the will of God,
Seeking for no other path than my Master trod;
Leaving ease and pleasure, making Him my choice,
Waiting for His guidance, listening for His voice.

Utterly abandoned! It's so sweet to be,
Captive in His bonds of love, yet wonderously free;
Free from sin's entanglements, free from doubt and fear,
Free from every worry, burden, grief or care.

Lo! He comes and fills me, Holy Spirit sweet,
I, in Him, am satisfied! I, in Him complete.
And the light within my soul will nevermore grow dim
While I keep my covenant, abandoned unto Him.

Workout:

AM: Pullups (max reps: 21)

PM: Sealfit, Hammer

BL: ROM drills, extensive dynamic stretch

WC:

• 5 rounds max effort 1 min rest: (1:30, 1:24, 1:28, 1:32, 1:24)
• 10 Squat clean (35lb db's)
• 15 Squat (35lb db's)
• 15 Push Press (35lb db's)
• 20 Chest to Deck Pushups 

Stamina: 

• 5 rounds for quality: (took approx 25 min)
• 20 CF Pushups (hand release at bottom)
• 5 Man-makers (35lb db's)
• 100 step farmers carry (35lb db's)

Durability:

• 1 mile timed run: (5:01.73)
• 100 4 count flutter kicks (unbroken)
• 100 straight leg situps (broke up into sets of 20 then 10, core was shot after flutters)

Notes:

• Body: Hamstrings are a little tight. Seen amazing improvement in recovery times since adding whey protein into diet (morning and post workout)
• Nutrition: clean
• Workout: 
• WC: Really was a hammer. Each round was furious and the squats in the middle were terribly difficult, on the short burst work capacity's I find it hard to control my breathing, I immediately start going into panic breathing mode and this was the case with the squats in the middle.
• Stamina: a mental toughness portion. Man makers are always tough but I got into a cadence and a rhythm through counting and breathing which helped. Going to start doing more CF push ups to ensure full ROM. 
• Durability: HUGE PR RUN! Decided that instead of trying to pace myself I was just going to all out sprint and if I died half way through then I would die but I was going to go all out. Made a conscious choice to go as absolutely hard as I possibly could. Splits were 2:31 and 2:30. Lungs were on fire the last 200 meters. Course is a loop where their is a slight incline on the way out and slight decline on the way back. I am so happy with the time in is nice to see all the hard work and training pay off in measurable PR's.   

Tuesday 4.19.11

Wake Up: 5:30

Daily Reading: 2 Corintheans 7-8

Devotion: Streams in the Desert

Stand firm and you will see the deliverance the Lord will bring you today. (Ex 14:13)

This verse contains God's command to me as a believer for those times when I am confronted with dire circumstances and extraordinary difficulties. What am I to do when I cannot retreat or go forward and my way is blocked to the right and to the left?

The Master's word to me is, "Stand firm." And the best thing I can do at these times is to listen only to my Master's word, for others will come to me with their suggestions and evil advice.

Despair will come, whispering, "Give up... lie down and die." But even in the worst of times, God would have me be cheerful and courageious, rejoicing in His love and faithfulness.

Cowardice will come and say, "You must retreat to the worlds way of acting. It is too difficult for you to continue living the part of a Christian. Abandon your principles." Yet no matter how much Satan may pressure me to follow his course, I cannot, for I am a child of God. The Lord's divine decree has commanded me to go from strength to stength (Ps 84:7) Therefore I will, and neither death nor hell will turn me from my course. And if for a season He calls me to "stand firm" I will acknowledge it as a time to renew my stength for greater strides in the future.

Impatience will come, crying "Get up and do something! To stand firm and wait is sheer idleness." Why is it I think I must be doing something right now instead of looking to the Lord? He will not only do something--- He will do everything.

Arrogance will come, boasting, "If the sea is blocking your way, march right into it and expect a miracle." Yet true faith never listens to arrogance, impatience, cowardice or despair but only hears God saying, "Stand firm." And then it stands as immovable as a rock.

"Stand firm" I must maintain the posture of one who stands, ready for action, expecting further orders, and cheerfully and patiently awaiting the Director's voice. It will nto be long until God will say to me, as distinctly as He told Moses to tell the children of Israel, "Move on" (Ex 14:15) Charles H Spurgeon

In times of uncertainty----- wait. If you have any doubt------wait, never forcing yourself into action. If you sense any restraint in your spirit, do not go against it----wait until the way is clear.

Workout: Sealfit, Dead

BL:

• 21-15-9
• Sandbag Thruster (40lb bag)
• 4 x single jumprope (84-60-36)

WC:

• 3 rounds for time: (28:36)
• 100 SDHP (round 1 w/ 2 35lb db's, rounds 2-3 with 40lb sandbag)
• 40 DL (2 35lb db's)
• 40 CF Pushups (hand realease at bottom)

Durability:

• 3 mile run moderate pace (22:36, 7:32 pace)
• Active Stretch
• DH Pullups: (22,8,8)

Notes:

• Body: good, weight 190lbs
• Nutrition: clean until dinner, had some grain.
• Workout: I was happy with the time on the WC today but literally had no energy. Had to scale the SDHP's as my lower back was shot from using the 2 35lb db's. 300 of those was a little ambitious on my part. Using the 40lb sandbag allowed me to use full ROM and string together a more fluid motion. Did in sets of 25-40 mostly. Only rested about 90 seconds after the WC before getting into the run. I do not know why as I usually wait approx 5 min or so. The run was painful, especially the first 1.5 miles. My mind was getting in the way so started counting my breaths to get into a cadence and focusing on eliminting my heel strike. Overall glad I pushed through but was in pain for most of the run. Very happy I was able to mentally block out the negative thoughts half way through. Looking forward to getting a good nights sleep tonight and getting after it tmrw. Thinking about running a 100 mile race up in Northern Minnesota on the Superior Trail. Going to start praying about it.

Monday 4.18.11

Wake Up: 4:50 am

Daily Reading: 2 Corintheans 3-5

Devotion: Streams in the Desert

Workout: Sealfit, 5 Mountain

Baseline:

• BB Complex: 4 rounds for quality (using 2 35lb db's)
• 6 Deadlift
• 6 Upright Row
• 6 Hang Squat Clean
• 6 Squat
• 6 Military Press
• 6 Squat

Work Capacity:

• AMRAP 20 min: (13 rounds)
• 7 Bent Over Row
• 15 Squat
• 20 DB Swing (w/35lb db)

Stamina:

• 50 Thrusters (using 2 35lb db's, 2 x 25)
• 75 Weighted straight leg situps (using 40lb sandbag

Durabiltiy:

• 2 x 400m sprint (45 sec rest between sets)
• 4 x 200 m sprint (30 sec rest between sets)
• 6 x 100 m sprint (15 sec rest between sets)
• Active Stretch