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.