Monday 1.31.11

Wake Up:
5:00 am

Daily Reading:
Psalms 18-23

Devotion:
Streams in the Desert
He giveth quietness (Job 34:29)

He giveth quietness... quietness even in the midst of losing our inner strength and comforts. Sometimes He removes these because we make too much of them. We are tempted to look at our joys, pleasures, passions, or our dreams, with too much self-satisfaction. Then through His gracious love He withdraws them, leading us to distinguish between them and Himself. He draws near and whispers the assurance of His presence, bringing an infinite calm to keep our hearts and minds. He giveth quietness.

Workout:

Warm Up:

• 3 rounds for quality
• Body weight complex
• 6 Squat cleans

Work Capacity:

• 10 rounds for time: (10:07) mighth have done 11 rounds I lost track halfway through... 
• 10 Squat (using 2 35lb db's)
• 10 Bent over row (2 35lb db's)
• 10 DB Pushups (to ensure full ROM)

Stamina:

• 50 Thrusters (using 2 35lb db's)
• Did first 35 unbroken

Durability:

• 200 sit-ups
• 2 x 100 in 2:00 min

Mobility:

• Hip Mobility drills
• Yoga

Sunday 1.30.11

Wake Up:
8:00 am

Daily Reading:
Psalms 1-15

Devotion:
God is in the midst of her, she will not be moved; God will help her when morning comes (Psam 46:5)

Is it possible for us who are so easily moved by earthly things to come to a point where nothing can upset us or disturb our peace?

Everything is Paul's life and experience that could be disturbed had already been shaken, and he no longer considered his life or any of his possessions as having any earthly value. And if we will only let God have His way with us, we can come to the same point. Then, like Paul, neither the stress and strain of little tings nor the great and heavy trials of life will have enough power to move us from the peace of God, which transcends all understanding. God declares this peace to be the inheritance of those who have learned to rest only on Him.

"Him who overcomes I will make a pillar in the temple of my God. Never again will he leave it." (Rev 3:12) Becoming as immovable as a pillar in the house of God is such a worthy objective that we would gladly endure all the necessary trials that take us there.

When God is the center of a kingdom or a city, He makes it strong "like Mount Zion, which cannot be shaken" (Psalm 125:1) And when God is the center of a soul, although disasters may crowd in on all sides and roar like the waves of the sea, there is a constant calm within. The world can neither give nor take away this kind of peace. What is it that causes people to shake like leaves today at the first hint of danger? It is simply the lake of God living in their soul, and having the world in their hearts instead.

Workout:
Rest and Recovery

5 rounds for quality

• 10 Hindu pushups
• 20 Hindu squats

50 pushups (chest to deck, full ROM)

Notes:

• Current body weight at 192.2 lbs which is the lowest I have been in a while. Performance has not changed with the lower body weight. This week I will try to get down to 190 lbs.
• Mobility work and yoga at the end of workouts has been very beneficial in functional movement. Looking to increase the load of both at beginning and end of workouts. 

Saturday 1.29.11

Wake Up:
8:00 am

Devotion:

Workout:

30 min Grinder PT

60 min of total walking

Friday 1.28.11

Wake Up:
5:00 am

Daily Reading:
Book of Colossians

Devotion:

Almighty and tender Lord Jesus Christ,
Just as I have asked You to love my friends
So I ask the same for my enemies,
You alone, Lord, are mighty,
You alone are merciful.
Whatever you make me desire for  my enemies,
Give it to them.
And give the same back to me.
If I every aske for them anything
Which is outside Your perfect rule of love,
Whether through weakness, ignorance or malice,
Good Lord, do not give it to them
And do not give it back to me.
You who are the true light, lighten their darkness.
You who are the whole truth, correct their errors.
You who are the incarnate word, give life to their souls.
Tender Lord Jesus.
Let me not be a stumbling block to them
Nor a rock of offense.
My sin is sufficient to me, without harming others.
I, a slave to sin,
Beg your mercy on my fellow slaves.
Let them be reconciled with You,
And through You reconciled to me.

Anselm

Workout:
WOD: Motivate

Warm Up:

• 3 rounds for quality: (took approx 12 min)
• Body weight complex
• Sealfit Hip mobility
• 6 Squat cleans

Work Capacity:

• 5 rounds for time: (16:40)
• 20 Burpee
• 15 Bent over row
• 30 Situp
• 45 Squat

Durability:

• Jakes Complex
• Plank work

Mobility: (10-15 min)

• Quadrupedal movments
• Yoga

Thursday 1.27.11

Wake Up:
6:00 am

Daily Reading:
Book of Colossians

Devotion:
Streams in the Desert
Make you strong, firm and steadfast. (1 Peter 5:10)

Before we can establish a new and deeper relationship with Christ, we must first acquire enough entellectual light to satisfy our mind that we have been given the righth to stand in this new relationship. Even the shadow of a doubt here will destroy our confidence. Then, having seen the light, we must advance. We must make our choice, commit to it, and take our rightful place as confidently as a tree is planted in the ground. As a bride entrusts herself to the groom at the marriage altar, our commitment to Christ must be once and for all, without reservation or reversal.

Then there follows a time of establishing and testing, during which we must stand still until the new relationship becomes so ingrained in us that it becomes a permanent habit. It is comparable to a surgeon setting a broken arm by splinting it to keep it from moving. God too has His spiritual splints He wants to put on His children to keep them quiet and still until they pass the first stage of faith. Sometimes the trial will be difficult, but "the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast" (1 Peter 5:10)

There is a natural law at work in sin and in sickness, and if we just drift along following the flow of our circumstances, we will sink under the power of the Temptor. But there is another law of spiritual and physical life in Christ Jesus to which we can rise, and through which we can counterbalance and overcome the natural law that weighs us down.

Doing this, however, requires real spiritual energy, a determined purpose, a sure stance, and the habit of faith.

There is a spiritual law of choosing, believing, abiding and remaining steadfast in our walk with God. This law is essential to the working fo the Holy Spirit in our sanctification and in our healing.

Workout:

Afternoon Workout:

Skill: Pullups

• 5 x 6 DH pullups (done on an I-beam)

Evening Workout:
Rest

Nutrition

Nutrition:

Here is what works for me.

• EAT: Meat and vegetables, nuts and seeds, some fruit, little starch and little sugar
• AVOID: Processed carbs like breads, pasta, cereals  
• DRINK: At least 1 gallon of water a day
• DO THIS: 80% of the time. Thursdays and Saturdays tend to be my cheat days. 
• PROTEINS: Typically from meat, peanut butter, eggs 
• FAT: Nuts, olive oil, eggs
• CARBS: Get from green vegetables, oatmeal in the mornings 

Typical Day:

• Breakfast:
• Oatmeal, peanut butter
• Lunch:
•  Salad, lots of lean chicken, green vegitables, eggs
• Dinner:
•  Meat and vegitables
• Hydration: At least 1 gallon of water, drank throughout the day.
• Notes:
• I try to focus on quality of food rather than quantity.

Wednesday 1.26.11

Wake Up:
5:00 am

Daily Reading:
Book of Colossians

Devotion:
Streams in the Desert
I have begun to deliver... Now begin to conquer and possess. (Duet. 2:31)

Quite often we fail to receive the blessing He has ready for us because we are not moving forward with Him. While it is true we miss many blessings by not waiting for God, we also lose numerous blessings by overwaiting. There are times when it takes strength simply to sit still, but there are also times when we are to move forward with a confident step.

Many of God's promises are conditional, requiring some initial action on our part. Once we begin to obey, He will begin to bless us. The key is faith.

We are destined to fight certain battles, and we think we can never be victorious and conquer our enemies. Yet as we enter the conflict, One comes who fights by our side. Through Him we are "more than conquerors" (Rom 8:37). If we had waited in fear and trembling for our Helper to come before we would enter the battle, we would have waited in vain. This would have been the overwaiting of unbelief. God is waiting to pour out His richest blessings on you. "Go forward" with bold confidence and take what is yours.

"I have begun to deliver, now begin to conquer and possess."

Workout:

Afternoon Workout:

• Skill: Pullups
• 1 x max reps (21, new PR)
• 3 x 5 DH pullups
• Notes:
• Very happy with my pullup progress. Set a PR with 21 consecutive. Did not get full ROM on the last couple though. Still pleased with the effort although a lot of room for improvement, especially in grip. Done on an I-beam.

Evening Workout:

Warm Up:

• Body weight complex: 3 rounds for quality

Stamina:

• Chipper:
• 100 Goblet squat to thruster (1 35lb db)
• 50 Push press (2 35lb db's)
• 100 Squat
• 100 Pushup

Notes:

• Ran short of time so just did an extended stamina portion in the form of a chipper. Loving the BW complex for a warm up.

Tuesday 1.25.11

Wake Up:
5:00 am

Daily Reading:
Entire book of Colossians

Devotion:
Streams in the Desert
Your rod and your staff they comfort me. (Psalm 23:4)

Martin Luther's wife said, "I would never have known the meaning of various psalms, come to appreciate certain difficulties, or known the inner workings of the soul; I would never have understood the practice of the Christian life and work, if God had never brought afflictions to my life." It is quite true that God's rod is like a schooteacher's pointer to a child, pointing out a letter so the child will notice it. In this same way, God points out many valuable lessons to us that we otherwise would never have learned.

God always sends His staff with His rod.

Thy shoes shall be iron and brass; and as thy days, so shall thy strength be. (Deut 33:25)

Each of us may be sure that if God sends us over rocky paths, He will provide us with sturdy shoes. He will never send us on any journey without equipping us well.

Workout:

Warm Up:

• Body Weight Complex: 3 rounds for quality
• 30 Mtn Climbers
• 20 Pushups
• 10 Groiners
• 5 Burpee

Work Capacity:

• 5 rounds for time: (15:15)
• 30 DB swing (15 each side)
• 30 Pushups
• 30 Squat
• 30 Situps

Durability:

• 100 4 count flutter kicks
• 100 Leg levers
• Jakes Plank Complex
• From a plank position (each side)
• 6 knees to elbows
• 6 donkey kick
• 6 alternating leg lifts
• 6 rotating arm raises
• 6 superman
• 6 commando pushup

Mobility:

• Yoga
• Hip mobility complex (once through each leg)
• Sealfit 
• Mtn Athlete Hug
• Sealfit

Notes:

• Sleep: 6.5 hours
• Body: Tired and sore, felt the burpees this morning.
• Originally had burpees involved in the work capacity portion but due to the amount done yesterday decided to split up into 30 pushups and 30 squats.
• Body weight complex is a great warm up. It works the shoulders and hips very well. I am going to try to program this into my warmups more often.
• Due to a lack of mobility in my hips and my lack of balance I will be doing the hip mobility complex at the end of every workout and then a healthy dose of yoga. 

Monday 1.24.11: Week 29

Wake Up:
5:00 am

Daily Reading:
Entire book of Colossians

Devotion:
Streams in the Desert

Delayed answers to prayers are not refusals. Many prayers are received and recorded, yet underneath are the words, "My time has not yet come." God has a fixed time and an ordained purpose, and He who controls the limits of our lives also determines the time of our deliverance.

Workout:

Afternoon Workout:
Stamina:

• 150 Burpees (done at 80-90%)

Evening Workout:
Warm Up:

• DB Complex: x 3 (using 2 35lb db's)
• 6 RDL
• 6 Bent over row
• 6 Hang clean
• 6 Squat
• 6 Military Press
• 6 Squat
• 6 Pushup

Work Capacity:

• 7 rounds for time: (14:42)
• 5 Kneeling military press
• 10 1 leg RDL (5 each leg)
• 15 Bent over row
• 10 SDHP

Durability:

• 100 situps

Mobility:

• Active stretch

Notes:

• Sleep: 7 hours (10pm - 5am)
• Weight: 194 lbs (lowest in a while, hasnt affected performance)
• Trying a new routine this week. I know that I need at least 7 hours of sleep to fuction optimally so trying to get to bed by 10 pm each night. I was challenged this weekend to set aside a time each day as a quiet time so am trying to get up each morning at 5 am and having my quiet time be from 5:00-5:45 each morning. This time includes my devotion, daily reading and prayer. Daily reading will be the study of Colossians this week. Read the entire book, every morning.

Sunday 1.23.11

Workout:
WOD: JT


Work Capacity

• For Time: 21-15-9 (5:40)
• Kneeling military press (2 35lb db's)
• Dips
• Pushups

Durability: 40 min walk outside

Saturday 1.22.11

Workout:

Warm Up:

• 4 rounds for quality
• 25 squat
• 8 commando pullups

Work Capacity:

• For time: (8:04)
• 25 burpee
• 4 rounds of
• 25 pushup
• 50 squat
• 25 burpee

Stamina:

• Commando Pullup Ladder (1-10)

Durability:

• 100 Leg Levers (unbroken)

Mobility:

• Yoga

Friday 1.21.11

Workout:

Warm Up: ROM drills

Work Capacity: Chipper

• 50 Squat (50lb sandbag)
• 50 Lunge (50lb sandbag)
• 50 Situp
• 50 Pushup
• 50 Commando Pullup (15-15-10-10)
• 50 4 count flutter kicks
• 50 Pistols (25 each leg)
• 50 Burpee
• 50 Leg levers
• 50 squat

Durability:

• Hindu Pushup Practice
• Pistol progression practice
• 60 min snowshoe

Mobility:

• Hip Mobility
• Various Yoga poses

Thursday 1.20.11

Wake Up:
6:00 am

Devotion:
Streams in the Desert
Sorrow is better than laughter, because a sad face is good for the hear. (Eccl 7:3)

Sorrow reveals unknown depths of the soul, and unknown capacities for suffering and service. Sorrow is God's tool to plow the depths of the soul, that it may yield richer harvests. If humankind were still in a glorified state, having never fallen, then the strong floods of divine joy would be the force God would use to reveal our souls capacities. But in a fallen world, sorrow, yet with despair removed, is the power chosen to reveal us to ourselves. Accordingly, it is sorrow that causes us to take the time to think deeply and seriously.

Sorrow makes us move more slowly and considerately and examine our motives and attitudes.

God never uses anyone to a great degree until He breaks the person completely. Joseph experienced more sorrow than the other sons of Jacob, and it led him into a ministry of food for all the nations. It takes sorrow to expand and deepen the soul.

In the same way we say, "Blessed is the night, for it reveals the stars to us," we can say, "Blessed is sorrow, for it reveals God's comfort." The storm that impoverishes us makes us rich.

Workout:
WOD: Scout

Warm Up:

• Mtn Athlete DB Complex: 3 rounds for quality
• 6 RDL
• 6 Squat Clean
• 6 Thrusters
• 3 Scottie Bob
• 10 Situps

Work Capacity:

• 5 rounds for time (13:55)
• 30 Squat (2 35lb db's)
• 20 Burpee

Durability:

• 100 4 count flutter kicks (unbroken)

Mobility:

• Hip Mobility

Notes:

• Body: Lower back and shoulders are sore
• Sleep: 8 hours
• Nutrition: good

Wednesday 1.19.11

Wake Up:
6:40 am

Devotion:
Streams in the Desert
Then Jesus told his disciples... that they should always pray and not give up. (Luke 18:1)

"Observe the ant," the great Oriental conqueror Tamerlane told his friends. In relating a story from his early life, he said, "I once was forved to take shelter from my enemies in a dilapidated building, where I sat alone for many hours. Wishing to divert my mind from my hopless situation, I fixed my eyes on an ant carrying a kernel of corn larger than itself up a high wall. I counted its attempts to accomplish this feat. The corn fell sixty nine to the ground, but the insect persevered. The seventieth time it reached the top. The ants accomplishment gave me courage for the moment, and I never forgot the lesson." (The Kings Business)

Prayer that uses previously unanswered prayers as an excuse for laziness has already ceased to be a prayer of faith. To someone who prays in faith, unanswered prayers are simply the evidence that the answer is much closer. From beginning to end, our Lord's lessons and examples teach us that prayer that is not steadfast and persistent, nor revived and refreshed, and does not gather strength from previous prayers is not the prayer that will triumph.

"If I neglect practicing one day, I notice; two days, my friends notice; three days, the public notices."
(Arthur Rubinstein, famed pianist)

"I resolved never to stop until I had come to the goal and achieved my purpose"
(David Livingstone)

Workout:
WOD: Quest

Warm Up:

• 3 rounds AFAP
• 33 Goblet squat (35lb db)
• 33 Mtn Climber

Work Capacity:

• 2 rounds for time (15:00)
• 10 Scottie Bob
• 10 Squat clean (2 35lb db's)
• 20 Lunge (using 2 35lb db's)
• 30 Burpee

Durability:

• 100 4 count flutter kicks
• Hamstring stretch

Notes:

• Originally had 5 rounds in the WC portion. This was simply an aweful day. Lack of sleep and a poor diet today killed me. I did not drink enough water throughout the day and then ate a high dairy meal before the workout. I need to get more disciplined on my food intake as it drastically affects my performance. I was originally very excited for this workout but as soon as it started I just died. I have not had a day like this since my introduction into Sealfit 8 months ago. Frusterating and angry that I quit early. I will start recording my food intake from now on.

Tuesday 1.18.11

Wake Up:
4:00 am

Devotion:
Streams in the Desert
Thanks be to God, who always leads us in triumphal procession in Christ. (2 Corinth. 2:14)

God wins His greatest victories through apparent defeats. Very often the enemy seems to triumph for a season, and God allows it. But then He comes in and upsets the work of the enemy, overthrows the apparent victory, and as teh Bible say, "frustrates the ways of the wicked" (Ps 146:9)

If there is a great trial in your life today, do not acknowledge it as a defeat. Instead, continue by faith to claim the victory through Him who is able to make you "more than conquerors" (Rom. 8:37), and a glorious victory will soon be apparent. may we learn that in all the difficult places God takes us, He is giving us opportunities to exercise our faith in Him that will bring about blessed results and greatly glorify His name.

Defeat may serve as well as victory
To shake the sould an dlet the glory out.
When the great oak is straining in the wind,
The limbs drink in new beauty, and the trunk
Sends down a deeper root on the windward side.
Only the sould that knows the mighty grief
Can know the mighty rapture. Sorrows come,
To stretch out spaces in the heart for joy.

Workout:
WOD: Rest

Notes:

• Worked from 4:00 am until 5:30 pm then had to coach basketball, so did not get home until 11. Decided to use today as my rest day for the week. Body still sore from pistol squats done Monday and pullup work done Sunday night.

Monday 1.17.11

Wake Up:
5:40 am

Devotion:
Streams in the Desert
Daniel, servant of the living God, has your God, whom you serve continually, been able to rescue you? (Daniel 6:20)

God is the living God. Be assured, if you walk with Him, look to Him and expect help from him, He will never fail you.

"One day I came to know Dr John Douglas Adam", wrote Chrles Gallaudet Trumbull. "I learned he considered his greatest spiritual asset to be his unwavering awareness of the actual prescence of Jesus. Nothing sustained him as much, he said, as the realization that Jesus was always actually present with him This realization was totally independent of his own feelings, his worthiness, and his pereptions as to how Jesus would demonstrate His presence.

"Furthermore, he said Christ was the center of his thoughts. Whenever his mind was free from other matters, it would turn to Christ. Whenever he was alone, and no matter where he was, he would talk aloud to Christ as easily and as naturally as to any human friend. That is how very real Jesus' actual presence was to him."

Workout:
WOD: Vision

Warm Up:

• 20 1 arm pushups (10 each side)
• 100 Squats

Stamina:

• 5 rounds for quality
• 10 Hindu Pushups
• 20 DB snatch (10 each side)

Work Capacity:

• AMRAP 30 min (19 rounds)
• 5 Burpee
• 10 Pistol (5 each leg)
• 15 Suitcase crunch

Mobility:

• Hip mobility drills
• Hindu pushup practice

Sunday 1.16.11

Wake Up:
8:00am

Devotion:
The Deers Cry (Prayer of St. Patrick)

I arise today


Through the strength of heaven
light of sun,
radiance of moon,
splendor of fire,
speed of lightening,
swiftness of wind,
depth of the sea,
stability of earth,
firmness of rock.


I arise today


Through God's strength to pilot me
God's eye to look before me
God's wisdom to guide me
God's way to lie before me
God's shield to protect me


From all who shall wish me ill
afar and a near
alone and in multitude
against every cruel merciless power
that may oppose my body and soul.


Christ with me, Christ before me,
Christ behind me, Christ in me.
Christ beneath me, Christ above me,
Christ on my right, Christ on my left,
Christ when I lie down, Christ when I sit down,
Christ when I arise, Christ to shield me.


Christ in the heart of everyone who thinks of me,
Christ in the mouth of everyone who speaks of me.


I arise today.


Workout:


Morning Workout
Warm Up:

• ROM Drills

Work Capacity:

• 5 rounds for quality (done at 80-85%)
• 20 Bent over row
• 30 Pushups
• 40 Sit-ups
• 50 Squats

Durability:

• 4.2 mile hike (10 degree weather)

Evening Workout:

5 x 10 DH Pullups
2 x 15 DH Chinups
1 x 10 DH Chinups
Various kipping and butterfly pullup practice

4 x 20 Dips
Practiced ring dips

Notes:

• Work capacity was solid in the morning session. Everything was done unbroken. Did not time but did at a solid pace.
• Hike was done at a brisk pace in some pretty cold weather. Felt nice to flush out the legs after Friday's step up's. 
• Evening session was done at a low intensity. Pullups, chinups and dips are area's of weakness so it was nice to get a chance to work on them. Still cannot truly master the kipping pullup.

Saturday 1.15.11

Wake Up:
8:00 am

Devotion:

Workout:
WOD: Rest and Recovery

Friday 1.14.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
When he has brought out all his own, he goes on ahead of them (John 10:4)

This is intensely dfficult work for Him and us, it is difficult for us to go, but equally difficult for Him to cause us pain. Yet it must be done. It would not be in our best interest to always remain in one happy and comfortable location. Therefore He moves us forward. The shepherd leaves the fold so that the sheep will moce on to the vitalizing mountain slopes. in the same way, laborers must be driven out into the harvest, or else the golden grain would spoil.

It could never be better to stay once He determines otherwise; if the loving hand of our Lord moves us forward, it must be best. Forward, in His name, to green pastures, quiet waters, and mountain heights! (Ps 23:2)

Comfort your heart with the fact that the Savior has Himself experienced all the trials He asks you to endure; He would not ask you to pass through them unless He was sure that the paths were not too difficult or strenuous for you.

This is the blessed life... not anxious to see far down the road nor overly concerned about the next step, not eager to choose the path nor weighted down with the heavy responsibilities of the future, but quietly following the Shepherd.

God is in every tomorrow,
   Therefore, I live for today,
Certain of finding at sunrise,
   Guidance and strength for my way;
Power for each moment of weakness,
   Hope for each moment of pain,
Comfort for every sorrow,
   Sunshine and joy after rain.


Workout:
WOD: Punishment

Morning Workout:

• 1 x 20 DH Pullup
• 1 x 10 DH Pullup

Evening Workout:
Warm Up:

• Various Grinder PT 
• 50 Squats
• 20 Lunges
• 30 Pushups (w/ 40lb vest)
• 15 Dips
• 15 4 count flutter kicks
• 10 Military pushups
• Brief handstand practice

Work Capacity:

• For time w/ 40lb vest: (49:24)
• 1,000 step ups (500 each leg)
• Height: 2 stairs

Durability:

• 4 rounds for quality and full ROM
• 25 Pushups
• 25 Squats
• 25 Sit-ups

Mobility:

• 15 min of various yoga, hip mobility and active stretching. 

Notes:

• Originally planned on doing Sealfit WOD today. Had it all planned out but when I started the warm up found I lacked the intensity and focus I needed. Mark Twight has a great quote that says do the workout you deserve. Due to my lack of focus going into the workout I punished myself with this workout.
• Warm up was great. I really like doing grinder pt work during this time. It allows me to focus on opening up my shoulders and hips and using full ROM on my bodyweight movements.
• Work capacity was killer. It demands focus because I had to count all 1,000 steps. I was very pleased that I was able to finish in under 1 hour. That was my goal going in and my plan of attack was to find a solid pace and never stop moving. I did all 1,000 steps unbroken which was a mental victory. 
• I added extra body weight work in the durability section because that is what I deserved for going into the workout unfocused. 
• Took a long hot shower then focused on opening up my hips and my functional mobility work for 15 min after the workout.

Thursday 1.13.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
In all these things we are more than conquerors through him who loved us. (Rom 8:37)

How can we be more than conquerors? We can receive from the conflict a spiritual discipline that will greatly strengthen our faith and establish our spiritual character. Temptation is necessary to establish and ground us in our spiritual life. It is like the fierce winds that cause the mighty cedars on the mountainside to sink their roots more deeply into the soil. Out spiritual conflicts are among our most wonderful blessings, and the Adversary is used to train us for his own ultimate defeat. The ancient Phrygians of Asia Minor had a legend that every time they conquered an enemy, they absorbed the physical strength of their victims and added to their own strength and bravery. And in truth, meeting temptation victoriously doubles our spiritual strength and weaponry. Therefore it is possible not only to defeat our enemy but also to capture him and make him fight in our ranks.

Endurance of hardship is the making of the person. Hardship builds character.

Workout:
WOD: Rest and Recovery

Notes:

• Body: 
• Pretty sore so took today as a rest day. Was planning on a 4.2 mile ruck but will do that Saturday morning instead. Did some light low intensity calisthenics today but other than that trying to catch up on some sleep and stretch out the legs. 

Wednesday 1.12.11

Wake Up:
6:30 am

Devotion:

Workout:

Warm Up:

• 4 rounds for quality
• 6 Squat cleans
• 6 Squat
• 12 Seated military press

Work Capacity: (15:26)

• 30 Seated hang clean/jerk (2 35lb db's)
• 100 SDHP (2 35lb db's)
• 30 Seated hang clean/jerk (2 35lb db's)

Stamina:

• 100 Pushups
• 100 Squats

Durability:

• Active stretch

Notes:

• Typical Wednesday as I was tired and lacked motivation to do the workout. Body is pretty beat up from the week. Did kneeling hang cleans to jerk and found it to be a great excercise. Really worked the lower back and shoulders. I focused on locking the db's out at the top of every jerk. SDHP were actually the toughest part of the workout as my grip started to give a bit. Did them in 4 sets of 25 with minimul rest bewteen sets. Squats and pushups for the stamina portion were done slowly to stretch out chest, hips and hamstrings. Active stretch for durability where I focused on hamstrings and groin. Looking forward to active recovery day.

Tuesday 1.11.11

Wake Up:
8:00 am

Devotion:
Streams in the Desert
Comfort, comfort my people, says your God. (Isaiah 40:1)

Store up comfort. This was the prophet Isaiah's mission. The world is full of hurting and comfortless hearts. But before you will be competent for this lofty ministry, you must be trained. And your trraining is extremely costly, for to make it complete, you too must endure the same afflictions that are wringing countless hearts of tears and blood. Consequently, your own life becomes the hospital ward where you are taught the divine art of comfort. You will be wounded so that in the binding up of your wounds by the Great Physician, you may learn how to render first aid to the wounded everywhere. Do you wonder why you are having to experiance some great sorrow? Over the next ten years you will find many others afflicted in the same way. You will tell them how you suffered and were comforted. As the story unfolds, God will apply the anesthetic He once used on you to them. Then in the eager look followed by the gleam of hope that chases the shadow of despair from the sould, you will know why you were afflicted. And you will bless God for the discipline that filled your life with such a treasure of experience and helpfulness.

God comforts us not to make us comfortable, but to make us comforters.
John Henry Jowett

They tell me I must bruise
   the roses leaf,
Ere I can keep and use
   its fragrance brief.

They tell me I must break
   the skylarks heart,
Ere her cage song will make
   the silence start.

They tell me love must bleed
   and friendship weep,
Ere my deepest need
   I touch that deep.

Must it be always so
   with precious things?
Must they be bruised and go
   with beaten wings?

Ah yes! by crushing days
   by caging nights, by scar
Of thorn and stony ways,
   these blessings are!

Workout: Rankel

Morning Workout:

• 3 x 10 DH pullups (all sets unbroken)

Evening Workout:

Warm Up:

• 3 Rounds for quality
• 20 Goblet squat (using 1 35lb db)
• 20 Kneeling chest to overhead (1 35lb db)
• 20 Pushup
• 15 Burpee

Work Capacity: Rankel

• AMRAP in 20 min (7 rounds)
• 12 Deadlift (using 40lb vest and 2 35lb db's)
• 7 Burpee
• 12 DB swing (6 each arm)
• 7 Burpee

Durability:

• 100 situps for time
• 50 supermans

Mobility:

• Mtn Athlete Hip Mobility drills (HAM, HUG, HIM)
• 10 min yoga

Monday 1.10.11

Wake Up:
4:30 am

Devotion:
Streams in the Desert

Beloved, whenever you are in doubt as to which way to turn, submit your judgment absalutely to the Spirit of God, asking Him to shut every doore but the right one. Say to Him, "Blessed Spirit, I give to You the entire responsibility of closing every road ans topping every step that is not of God. Let me hear Your voice behind me whenever I turn aside to the right or to the left.

In the meantime, continue along the path you have already been traveling. Persist in your calling until you are clearly told to do something else. O traveler, the Spirit of Jesus is waiting to be to you what He was to Paul. Just be careful to obey even His smallest nudging or warning. Then after you have prayed the prayer of faith and there are no apparent hindrances, go forward with a confident heart. Do not be surprised if your answer comes in doors closing before you. But when doors are shut to the right and left, an open road isi sure to lead to Troas. Luke waits for you there, and visions will point the way to where vast opportunities remain open, and faithful freinds are waiting.
F.B. Meyer

Workout:
WOD: Tracker

Morning Workout:

• Max reps pullups (done on an I-beam)
• 1 x 20 (PR)

Evening Workout:
Warm Up:

• Sandbag Drills: 10 min
• Squats, squat cleans, shoulder raises, upright rows ect...

Stamina:

• 30 Squats (2 35lb db's)
• 400 stationary lunges (200 each leg) (14:30)
• Hip Mobility

Work Capcity: Tracker

• AMRAP in 30 min (15 rounds)
• 5 Squat clean
• 7 Kneeling strict military press
• 10 SDHP

Durability:

• 100 4 count flutter kicks (unbroken)
• 100 Leg levers (broke into sets of: 50-25-25)

Notes:

• Set a PR in pullups this morning. Nice to see the hard work paying off. 25 consecutive is the next goal.
• Stamina portion was mentally challenging. Lunges were monotonous and boring but got through them all unbroken.
• Work capacity was tough both mentally and physically. Paced myself and did 1 round every 2 min. Finished with about 30 sec to rest before starting the next round each time. 30 min amrap's are tough on the body and I find I really have to push myself to get those last couple of rounds. It's a great feeling when I'm finally finished though.
• Did my first completely unbroken set of 100 4 count flutters. Usually I am around 80 or so. I have found that leg levers and flutters really help to open up my hips and get them loose.
• Started this workout at 10:30 pm because of a busy schedule so I was very pleased with the intensity given the late start time.

Saturday 1.8.11

Wake Up:

Devotion:

Workout:

Warm Up:

• ROM Drills
• 50 Burpees

Work Capacity:

• 5 rft
• 50 squats
• 50 pushups
• 50 sit-ups

Durability:

• Yoga

Mobility

• Sealfit Hip Mobility

Friday 1.7.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
I have learned to be content whatever the circumstances. (Phil 4:11)

Paul, while being denied every comfort, wrote the above words from a dark prison cell.

Others may do a greater work,
   But you have your part to do;
And no one in all God's family,
   Can do it as well as you.

People who are God's without reservation, have learned to be content whatever the circumstances. His will becomes their will, and they desire to do for Him whatever He desires them to do. They strip themselves of everything, and in their nakedness, find everything restored a hundredfold.

Workout:

Morning WOD:

• 1 x 17 pullups
• 30 sec rest
• 1 x 12 pullups

Evening WOD:

Warm Up:

• 50 air squat
• 25 squat (using 35lb db's)
• 25 seated military press
• Sat on edge of chair and kept feet off the ground. Really used stabilizing core muscles.

Work Capacity: AFAP (5:42)

• 50 Thrusters (using 35 lb db's)
• 50 Pushups (hand release at bottom of each pushup)
• 50 Weighted situps (using 35 lb db)

Stamina:

• Ladder Chipper: 10-9-8-7-6-5-4-3-2-1
• Using 40lb weight vest and 35 lb db's
• Deadlift
• Alternating legs every rep
• Pushups
• Feet elevated. Done using two folding chairs to ensure full ROM
• Squat Clean

Durability:

• Active stretch

Thursday 1.6.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
When you pass through the waters... they will not sweep over you. (Is 43:2)

God does not open paths for us before we come to them, or provide help before help is needed. He does not remove obstacles out of our way before we reach them. Yet when we are at our point of need, God's hand is outstretched.

Many people forget this truth and continually worry about difficulties they envision in the future. They expect God to open and clear many miles of road before them, but He promises to do it step by step, only as their need arises. You must be in the floodwaters before you can claim God's promise. Many people dread death and are distressed that they do not have dying grace. Of course, they will never have the grace for death when they are in good health. Why should they have it while in the midst of life's duties, with death still far away? Living grace is what is needed for life's work and calling, and then dying grace when it is time to die.

Workout:
WOD: Active Recovery


En-Durability:

• 4.2 mile ruck march using 45lb pack (85 min)
• Active Stretch

Notes:

• Legs were pretty sore today so pace was slow and methodical. Hiked through a thin layer of snow on trails the entire time. Used the time to clear my head and get away from the stresses of every day life. 
• Conditions: 15 degrees and cloudy. Cold and refreshing.

Wednesday 1.5.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
Then Asa said, "Lord, there is no one like you to help the powerless against the mighty." (2 Chron 14:11)

Remind God of His exclusive responsibility. The odds against Asa's men were enormous. It seemed impossible for Asa to hold his own against the vast multitude. There were no allies who would come to his defense. Therefore his only hope was in God.

It may be that my difficulties have come to such an alaming level that I may be compelled to refuse all human help. In lesser trials, I may have had that recourse, but now I must cast myself on the the Almighty. Put God between myself and the enemy.

Asa, realizing his lack of strength, say God as standing between him and his enemies. The Cushites were crushed before the Lord and His forces as though heavenly warriors threw themselves against the enemy on Israels behalf.

When nothing on which to lean remains,
   when strongholds crumble to dust;
When nothing is sure but that God still reigns,
   that is just the time to trust.
It is better to walk by faith than sight
   In this path of yours and mine;
And the darkest night, when there's no outer light
   Is the time for faith to shine.

Workout:

Morning WOD:

• 2 x 12 strict pullups

Evening WOD:

Warm Up:

• 30 min SealgrinderPT

Stamina: 5 rounds for quality

• 10 kneeling strict military press (2 35lb db's)
• 15 SDHP (2 35lb db's)
• Sealfit Hip Mobility

Work Capacity: Variation of Haskell from Sealfit

• 10 rft (11:37)
• 6 inverted row (feet elevated)
• 10 decline pushups
• 12 db swings (6 each arm using 35 lb db)

Durability:

• 2 x 25 dips (did them between two folding chairs, full ROM, knees had to kiss the ground each rep)

Mobility:

• Hip Mobility
• Active Stretch

Notes: 

• I love doing grinder pt work and it is a great way to get warmed up. Took the day off from ab work due to soreness. 
• For the stamina portion I originally had push presses programmed but due to lack of ceiling room in my tiny workout space today had to do kneeling military presses. Did them all with full ROM (db touches shoulder each rep) and was surprised how much the core stabilizing muscles came into play. 
• Work capacity was cut short due to time, originally had an AMRAP in 20 min planned. Very capable of getting around sub 10:40 as I was averaging around 45 sec a round for the first 3 rounds. 
• Very pleased with the dips. Did both sets of 25 unbroken and with full ROM. Dips have been something that I have been working on and it is nice to see the hard work pay off. 
• Wednesdays are always tough mentally. Its the third day of hard training in a row and the legs are always sore. Active recovery day tmrw so looking to stretch, do some yoga possibly and spend a great deal of the night outside either rucking or hiking.

Tuesday 1.04.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
Jesus replied, "You may go. Your son will live." The man took Jesus at his word and departed. (John 4:50)
Whatever you ask for in prayer, believe. (Mark 11:24)

When I am confronted with a matter that requires immediate prayer, pray until I believe God... Until with whole hearted sincerity I can thank Him for the answer. Never pray in a way that will diminish my faith. I may tell God I am waiting, still believing and therefore praising Him for the anser. There is nothing that so fully solidifies faith as being so sure of the answer that I can thank God for it. The type of prayer that empties me of faith frequently arises from focusing my thoughts on the difficulty rather than on God's promise.

Faith is not a sense, nor sight, nor reason, but simply taking God at His word. For the beginning fo anxiety is the end of faith, and the beginning of true faith is the end of anxiety.

I will never learn faith in comfortable surroundings. God gives me His promises in a quiet hour, seals my covenants with great and gracious words, and then steps back, waiting to see how much I believe. He then allows the temptro to come, and the ensuing test seems to contradict all that He has spoken. This is when faith wins its crown. This is the time to look up through the storm, and among the trembling, frightened sailors declare, "I have faith in God that it will happen just as he told me." (Acts 27:25)
Workout:

Morning WOD:

• 3x10 strict pullups (rest only long enough to complete all reps)

Evening WOD:

Warm Up:

• Body Weight Complex (really helped warm up my shoulders) 
• 30 Mtn Climbers
• 20 Chest to Deck pushups
• 10 groiners
• 5 Burpees
• 100 Jumping Jacks
• 2 hours of basketball

Work Capacity: Variation of Lazooka (SealGrinderPT): 4 rft (30:28)

• 25 DH Pullups
• 20 Bent over row (using 2 35lb db's)
• 25 Burpee
• 30 Squat
• 30 Db swings (15 each arm)

Notes:

• Was disappointed in my time. This workout really emphasized by two biggest weaknesses in pullups and burpee's. Pullups took forever as I had to do them strict because of a wall. Did a few chinups instead of pullups on the last 2 rounds. Burpees after bent over rows were terrible every round. Took about 5 or 10 burpees in to finally get my arms loosened up. I am getting very good at the db swings. I know it is a low weight but that is what I have. Cannot stress how important it is to open my hips at the top of the swing. Smoother is truly faster in that particular excercise.
• Ate a heavy meal of pasta before the workout which was not a good idea as I felt lethargic and slow going from excercise to excercise. Had a partner for this so that was encouraging to go through the pain with someone else. Both of us were wiped out after the WC portion.
• I really have a love hate relationship with the longer metcons for work capacity portions. I love how I feel when I am done but forging through the mental barrier at about the 15 min mark is difficult every time. Interesting to note that the last thing I want to do at the end of a long metcon is stretch and do mobility but in my opinion that is one of the most important portions of the workout. This is drilled into my head every time that I skip it and wake up the next morning sore as heck. 
• This week is a solid, heavy workload as I was dissapointed in my work ethic during the holidays.   

Durability:

• 100 4 count flutter kicks (broke into two sets of 50)

Mobility:

• Sealfit Hip Mobility x 1
• Mtn Fitness HUG drill x 1
• Frog and cobbler stretch
• Active stretch for hamstrings and quads
• Practiced handstand hold

Monday 1.3.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
Jesus was made a perfect leader by the things He suffered. He knows how we are formed, he remembers that we are dust. Think of that when you are temped to question the gentleness of His leading. he remembers all the time and will never make you take even one step beyond what your feet are able to endure. Never minds if you think that are unable to take another step, for either He will strengthen you to make you able, or He will call a sudden halt, and you will not have to take it at all.

In pastures green? Not always; sometimes He
Who knewest best, in kindness leadeth me
In weary ways, where heavy shadows be.

So, whether on the hilltops high and fair
I dwell, or in the sunless valleys, where
The shadows lie, what matter? He is there.

Workout:

AM WOD:

• 3x10 strict pullup

PM WOD:
Warm Up:

• Basketball (60 min)

Work Capacity: Rule of 70's (27:21)

• 70 SDHP (2 35lb db's)
• 70 Squat (2 35lb db's)
• 70 Strict Kneeling Military Press (2 35lb db's)
• 70 DB Swings (35lb db, 35 each arm)
• 70 Burpee

Notes: This was mentally exhausting. The kneeling military press took the longest by far. Burpees after the db swings were a gut check as well especially after poor diet from the holidays. Did pullups in the am because that is a weak point that I am trying to work on. Chinups I tend to do just fine with, but pullups for some reason I struggle with.

Stamina:

• 4 rounds for quality
• 25 Pushups
• 25 Squats
• 25 Situps