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.