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