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.