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.