Friday 2.4.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert
I will cause you to ride on the heights of the land. (Isaiah 58: 14)

When the storms of life appear, the atmosphere is changed, purified, filled with new life, and part of heaven is brought down to earth.

Facing obstacles should make us sing. The wind finds its voice not when rushing across an open sea but when it is hindered by the outstretched limbs of  pine tree or broken by the strings of an aeolian wind harp. Only then does the harp have songs of power and beauty. Send your soul, which has been set free, sweeping across the obstacles of life. Send it through the relentless forests of pain and against even the smallest hinderances and worries of life, and it too will find a voice with which to sing.

Workout:

Afternoon Workout:
Skill: Pullup

• 3 x 10 DH pullup

Evening Workout
Warm Up:

• 15-10-5 AFAP
• Goblet squat 
• Burpee

Work Capacity
WOD: No Ego

• Reverse Ladder for time: 10...1: Man makers (2x35lb db's), SDHP (2x35lb db's) 
• Time: 49:25
• 10 MM, 4:00 SDHP
• 9 MM, 3:30 SDHP
• 8 MM, 3:00 SDHP
• 7 MM, 2:30 SDHP
• 6 MM, 2:00 SDHP
• 5 MM, 1:30 SDHP
• 4 MM, 1:00 SDHP
• 3 MM, :30 SDHP
• 2 MM, :30 SDHP
• 1 MM, :30 SDHP
• 50 Push Press (2 x 35lb db's, completely unbroken)
• Notes: 
• Did 50 push press at the end because of a low ceiling where I was doing the man makers. This was an awful workout. I wanted to stop after the first 10 man makers. MM are by far my least favorite exercise but I was very happy I pushed through even though my time was not very fast. Did every single squat clean full ROM. SDHP used 2x35lb db's and that got really tough towards the end. By far one of the most mentally challenging workouts I have done. Simply awful in every way. 

Durability:

• 5 min continuous work on O/H squat and sots press with a pipe to work on shoulder flexibility and full ROM on squats. 

Mobility:

• 20 min of active stretch, yoga and hip mobility drills

Notes:

• Body weight: 190 lbs. Happy with this, especially since my performance has not negatively affected. Have really started to lean out.
• Tried to do a fairly strict paleo diet this week to see how the body reacted. This was my first all out effort to do this and I was pleased. 
• Increased: protein and vegitable intake. Ate a ton of lean meat, pork chops and chicken mostly.
• Decreased: Excess carbs except for trace carbs found in the vegitables. Eliminated oatmeal from my breakfasts. Replaced with banana and lots of peanut butter.
• Maintained: Still drank chocolate milk.
• Following a 7 hour sleep schedule by going to bed at 10:00 pm and waking up at 5:00 am to get my devotions and bible study in before heading to work. Have felt more energized this week than in the past. Two unplanned rest days this week due to busy schedule as well as a more regimented sleep and diet plan has had a lot to do with that.
• Basketball coaching is in full swing so at least 2 days a week I end up going straight from work to a game and am not getting home until 10:00 pm so that accounts for the extra rest days in the middle of the week. Nice to have time during the weekend to make them up.