Wednesday 3.30.11

Wake Up: 5:00 am

Workout:

Warm Up:

• Frog Complex: 4 rounds for quality
• Hang squat clean to thruster to squat to thruster = 1 rep, 6 reps = 1 round (w/35lb db's)

Work Capacity:

• 5 rounds for time: (7:11)
• 100 Jump Rope
• 10 Thrusters (2 35lb db's)

Durability:

• 15 min light run
• 15 min active stretch/yoga

Notes:

• Body: Back is feeling much better, this light week has been really good for me mentally. Can't wait to hit it hard next week.
• Nutrition: Good, lots of meat and veggies.
• Sleep: 7 hours
• Workout: Picked up the intensity a bit today but did not push it. Felt good and the shoulders really got a good workout.

Tuesday 3.29.11

Wake Up: 5:30 am

Daily Reading: Ephesians, Isaiah 50:4-8, Psalm 25

Devotion: Streams in the Desert

Workout:

Warm Up: Dynamic stretch

Testing Day:

• 2 min max:
• Squats: 103
• 2 min rest
• Pushups: 114
• 2 min rest
• Situps: 114
• 2 min rest
• Max DH Pullups: 21
• 800 m run AFAP: 2:36
• 800 m run home (moderate pace)

Durability: 15 min yoga

Notes:

• Body: Back is still sore and right hip flexor was giving me some trouble. This is my first concious light week and it is tough mentally doing this low volume. It is nice because it gives me time to think about my weaknesses and get ready to hit it hard next week.
• Nutrition: OK
• Sleep: 7 hours
• Workout:
• Pleased with all the numbers. Goal was to get over 100 on each and over 20 on DH pullups. 800 m run was good but hip flexor was really bothering me. This rest week is tough but I know the body needs it. Overall very pleased with the tests today and looking forward to hitting it again next week.

Monday 3.28.11

Wake Up: 5:00 am

Daily Reading: Ephesians, Isaiah 54-57

Devotion: Streams in the Desert

Workout:

Baseline:

• 1 mile run (moderate pace, approx 7 min mile pace)
• ROM Drills

Work Capacity: 

• 2 rounds for time: (9:22)
• 800 m run
• 50 Pushups
• 50 Squats

Durability: 

• 5x10 DH Pullups
• Yoga: 40 min

Notes:

• Body: Tweaked my lower back the other day so took it easy today. 
• Nutrition: Clean, minimal but extremely clean
• Sleep: 7 hours
• Workout: High intensity but short metcon today. 3 min splits on 800m runs and pushups and squats were unbroken both rounds. This week I am going to take it easy on the workouts and focus on resting my body, especially due to my sore lower back. Focus for this week is clean nutrition and resting my body. Still going to to do workouts but just lower volume than normal. Looking forward to getting healthy.

Sunday 3.27.11

Wake Up: 7:00 am

Daily Reading: 

Devotion: Streams in the Desert

Workout:

Training:

• 100 4 count flutter kicks
• 100 Dips
• 100 Leg levers
• 100 Pushups (105 in 2 min)
• 75 Pullups

Durability:

• Hike: 1 hour (approx 4 miles)

Saturday 3.26.11

Wake Up: 7:00 am

Daily Reading:

Devotion: Streams in the Desert

Workout: Sealfit, Drop

Warm Up: ROM Drills

Work Capacity: Chipper

• 100 Situps
• 400 Jump Rope
• 80 Pushups
• 70 Burpee
• 60 Wallball
• 50 DB swings
• 40 DH pullups
• 30 Military Press
• 25 Snatch 

Durability: 

• 20 min run at moderate pace
• 1 hour hike (approx 4 miles)

Notes:

• Body: tweaked my back on the snatches. Really hurts and is very tight.
• Nutrition: Poor, last 4 days have not been good. This coming week I really need to buckle down and get disciplined in my nutrition. When my nutrition is poor my performance is poor.

Friday 3.25.11

Wake Up: 5:30 am

Daily Reading: Hebrews

Devotion: Streams in the Desert

Workout: Sealfit, Murph

Baseline: ROM drills, 40 wallball, 20 4 count flutter kicks

Work Capacity:

• Murph (Body Armor) for time w/ 20lb vest (33:35)
• 1 mile run
• 100 pullups
• 200 pushups
• 300 squats
• 1 mile run

Durability: 100 straight leg situps, yoga

Notes:

• I love this work capacity. My most favorite by far. This was my first time doing it with a 20lb weight vest. Splits were 7:00 on first mile, middle portion partitioned into 5-10-15 done in 19 minutes and second mile run was done in 7:35. That second mile the vest really started to get heavy. Could improve ROM on pullups a little but overall very pleased with the effort and ROM on pushups and squats.

Thursday 3.24.11

Wake Up: 6:00 am

Daily Reading: Hebrews 4-7

Devotion: Streams in the Desert

Workout: Rest

Wednesday 3.23.11

Wake Up: 5:00 am

Daily Reading: Hebrews 1-3, Isaiah 50:4-8, Psalm 25

Devotion: Streams in the Desert

Workout: Sealfit Innovation

Warm Up:

• 3 rounds for quality:
• 6 Squat clean
• 12 Sitting military press
• 6 Squat
• 6 Push-up

Work Capacity:

• AMRAP 20 min (10 rounds)
• 7 Sitting military press
• 10 Pistols (5 each leg, got below parralel)
• 20 DB swings (35lb db)

Stamina:

• 5 rounds for quality:
• 6 Squat clean
• 20 push-ups (done on db's to get full ROM)
• 50 stationary lunges

Durability: 

• Yoga: 15 min
• Curl: 2x10
• Dips: 2x20
• Pushups: 60 consecutive

Tuesday 3.22.11

Wake Up:
4:30 am

Daily Reading:
Hebrews
Psalm 25, Isaiah 50 4-11

Devotion:
Streams in the Desert

Workout:
Sealfit: Discipline


Warm Up:

• 2.6 mile hike (done at threshold pace in the rain)

Work Capacity:

• 4 rounds for time: (34:55)
• 800 m run
• 50 squats
• 50 burpee

Durability:

• Yoga: 22 min

Notes:

• Body: Shoulders are sore from burpees. Hamstrings and hip flexors felt much better after yoga session. Post workout weight: 190#
• Rainy day and I was lacking motivation. Contemplated taking a rest day all night before finally bucking up and doing the workout. Seriously lacking energy lately. I think when doing these workouts my body needs more carbs. I ate a 2 chicken breasts, veggies, a huge bowl of grape nuts and craisons about and hour and a half before the workout and my energy levels improved dramatically. There is no such thing as overtraining, just under sleeping and under eating.
• 800 m runs were the best part of the workout. The first two of them I ran at exactly 3:00 minute pace. ROM could improve on the squats a bit. This has been a point of emphasis lately and showed up today when I got fatigued. Burpees were terrible in every way. I broke each set of 50 into small attainable goals otherwise mentally I think I would have broke. My body was fine but my mind was telling me to quit the entire time. Definitely a soul searching workout. In hindsight I am so glad I got the motivation to complete this. Huge mental victory considering the fact that I almost skipped for no other reason than laziness. 
• Nutrition: Clean. Going to add more carbs in to compensate for heavy work load. 

Monday 3.21.11

Wake Up:
4:30 am

Daily Reading:
Isaiah 54-57

Devotion:
Streams in the Desert

Workout:
Sealfit: Dano

Baseline:

• ROM Drills, 500 Jump Rope

Stamina: Chipper

• 75 Push Press (2 35lb db's)
• 30,25,20
• 40 DB Man-makers (2 35lb db's) 
• 10,10,10,10

Work Capacity:

• On the minute for 20 min
• 10 Deadlift (2 35lb db's)
• 10 Military Pushups (chest must hit the floor every rep)
• 10 Tuck Jumps

Durability:

• 1 mile timed run: (5:13)
• Yoga, active stretch 10 min

Notes:

• Body: good
• Nutrition: Clean
• I crave carbs in the morning so I usually try to get a slow digesting carb of some sort in there otherwise I completely tank for energy during the day. Bfast lately has been grapenuts or oatmeal. I will try adding a protein in from now on.
• Workout:
• Push press went well and I was pleased with my splits.
• Man makers are awful every time. They are by far my least favorite exercise. Split them up into 4 x 10 with short breathers in between. Took about 15 min to complete 40. Every time I lost count I added 1 rep as a punishment so I did at least an extra 4 or 5.
• Work capacity was a lung burner. Finished each round in about 30 seconds so had 30 seconds to rest before the next round. I really focused on form on the DL's and pushups. Chest hit the deck each push up for a rep to count.
• I was very pleased with the durability. I rested approx 5 min after WC before hitting the run. I sprinted the entire thing and literally had nothing left in the tank after. This is a PR for me so I am happy that I pushed myself.My lungs were on fire following. Walked a while to stretch the legs out after. 

Sunday 3.20.11

Wake Up:
7:00 am

Daily Reading:

Devotion:

Workout:
Sealfit: Rest and Recovery

En-durability:

• 75 min hike (approx 4.3-4.4 miles)

Saturday 3.19.11

Wake Up:
8:45 am

Daily Reading:

Devotion:

Workout:
Sealfit:

Warm Up:

• 4 rounds for quality: Buckles Complex
• 6 Dead lift
• 6 Power clean
• 6 Push Press
• 6 squat
• 100 Jump rope

Work Capacity:

• Amrap 30 min: (9 rounds)
• 20 Burpee
• 7 Bent over row (2 35lb db's)
• 10 Pushups
• 15 Squats
• 20 DB Swings (10 each arm, 35lb db)

Durability:

• 3 mile run at moderate pace (approx 8 min miles)

Friday 3.18.11

Wake Up:
6:00 am

Daily Reading:
Isaiah 52-53

Devotion:
My Utmost for His Highest

. . . perfecting holiness in the fear of God —2 Corinthians 7:1

Therefore, having these promises. . . .” I claim God’s promises for my life and look to their fulfillment, and rightly so, but that shows only the human perspective on them. God’s perspective is that through His promises I will come to recognize His claim of ownership on me. For example, do I realize that my “body is the temple of the Holy Spirit,” or am I condoning some habit in my body which clearly could not withstand the light of God on it? (1 Corinthians 6:19). God formed His Son in me through sanctification, setting me apart from sin and making me holy in His sight (see Galatians 4:19). But I must begin to transform my natural life into spiritual life by obedience to Him. God instructs us even in the smallest details of life. And when He brings you conviction of sin, do not “confer with flesh and blood,” but cleanse yourself from it at once (Galatians 1:16). Keep yourself cleansed in your daily walk.

I must cleanse myself from all filthiness in my flesh and my spirit until both are in harmony with the nature of God. Is the mind of my spirit in perfect agreement with the life of the Son of God in me, or am I mentally rebellious and defiant? Am I allowing the mind of Christ to be formed in me? (see Philippians 2:5). Christ never spoke of His right to Himself, but always maintained an inner vigilance to submit His spirit continually to His Father. I also have the responsibility to keep my spirit in agreement with His Spirit. And when I do, Jesus gradually lifts me up to the level where He lived-a level of perfect submission to His Father’s will— where I pay no attention to anything else. Am I perfecting this kind of holiness in the fear of God? Is God having His way with me, and are people beginning to see God in my life more and more?

Be serious in your commitment to God and gladly leave everything else alone. Literally put God first in your life.

Workout:


Work Capacity:

• 50 Burpees (2:16)
• Rest amount of time it takes for burpees (2:16)
• 50 Burpees (2:35)

Test:

• 2 min max effort situp: 92
• 2 min max effort pushup: 105

Notes:

• Short on time today so didnt have time for Sealfit. I will get a good long workout in tmrw to make up for it. Very pleased with the burpee times. I set up the work capacity as a quick lung burner. 50 burpees then rest for as long as it took to complete the burpees, then complete another 50 burpees as fast as possible. Chest hit deck, feet left the floor and hands touched above head for each rep. I flew through the first round but on and the second set really hit the wall at about 35. 
• I was disapointed in the situps. I did not rest very long after the burpees so fatigue might have been a factor. Pushup test was a breeze and did not really push myself, just wanted to get over 100. My pushups are pretty solid but I need to improve my ROM and go just a bit deeper in order to get elbows to full parallel with the back and floor. 

Thursday 3.17.11

Wake Up:
5:30 am

Daily Reading:
Isaiah 52-53

Devotion:
Streams in the Desert

Workout:
Sealfit: Active Recovery

• En-durability: 
• 60 min ruck (40lb pack) covered approx 3.5 miles
• 1 mile walk

Thursday 3.17.11 The Lake by Edgar Allan Poe

The Lake by Edgar Allan Poe

In spring of youth it was my lot
To haunt of the wide world a spot
The which I could not love the less-
So lovely was the loneliness
Of a wild lake, with black rock bound,
And the tall pines that towered around.

But when the Night had thrown her pall
Upon that spot, as upon all,
And the mystic wind went by
Murmuring in melody-
Then- ah then I would awake
To the terror of the lone lake.

Yet that terror was not fright,
But a tremulous delight-
A feeling not the jewelled mine
Could teach or bribe me to define-
Nor Love- although the Love were thine.

Death was in that poisonous wave,
And in its gulf a fitting grave
For him who thence could solace bring
To his lone imagining-
Whose solitary soul could make
An Eden of that dim lake.

Wednesday 3.16.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 52-53

Devotion:
Streams in the Desert

Workout:
Sealfit: 600

Baseline:

• 3 rounds - done at a fast pace
• 400 m run
• 20 goblet squat to thruster (using 35lb db)
• 20 pushup

Stamina:

• 5 rounds for quality
• 10 Thrusters (using 2 35lb db's)
• 10 Burpees
• Sealfit hip mobility

Work Capacity:

• 4 rounds for time: (23:01)
• 50 goblet squat to thruster (using 35lb db)
• 40 DB swings (20 each hand, 35lb db)
• 30 4 count flutter kicks
• 20 Push press (using 2 35lb db's)
• 40 jump rope

Durability:

• 8 rounds
• 1 min max effort sprint, 1 min rest
• 23 min active stretch/yoga

Notes:

• Body: quads are ultra sore
• Nutrition: clean
• Workout:
• Work capacity was tough, mentally challenging. The hardest portion was the durability. It's a funny thing about Sealfit, the more you become acclimated to the workouts and the better you get at certain movements, the harder each workout becomes if you push yourself to your limits because you have more in the tank. Glad its Wednesday because my body is beat up. Going for a long walk tmrw to stretch the legs out. Running is improving as I usually do not run much in the winter months. Great to finally be able to get outside.

Tuesday 3.15.11

Wake Up:
4:30 am

Daily Reading:
Isaiah 52-53

Devotion:
Streams in the Desert

BSF (Bible Study Fellowship) Notes

• If you do not have true knowledge of God, how can you expect to follow Him?
• Awake in the morning and listen.
• In order to listen, we must first be silent.
• Silence and solitude are necessary spritual disciplines. Get alone with God and His word.
• Set your face like flint with singleminded resolution. Strong as flint w/ resolve.
• I am here to develop an instructive tongue.

Personalized prayer from Isaiah 50:4-8

Lord, give me an instructed tongue,
To know the word that sustains the weary.
Awake me, morning by morning,
Awake my ear to listen as one being taught.
Open my ears for I have not been rebelious,
I have not drawn back.
Help me to offer my back to those who beat me.
Help me not to hide my face from mocking and spitting.
Because of You, I will not be disgraced.
Set my face like flint, for I know I will not be put to shame.
Vindicate me O Lord,
Help me Sovereign Lord,
Help me to fear You and obey Your word.
Give me light, for I trust and rely on You.

Workout:
Sealfit: Get Serious


Warm Up:

• ROM Drills, 25 burpees, 50 Mtn climbers

Work Capacity:

• For time: (35:19)
• 50 SDHP, 30 DL
• 1 mile run, 10 Hang squat clean
• 75 SDHP, 20 DL
• 800 m run, 20 Hang squat clean
• 100 SDHP, 10 DL
• 400 m run, 30 Hang Squat clean
• Notes: all SDHP, DL and squat cleans were done with 2 35lb db's.

Durability: 

• 100 situps
• 15 min active stretch

Monday 3.14.11

Wake Up:
4:30 am

Daily Reading:
Isaiah 50-51

Devotion:
Streams in the Desert

Workout:
Sealfit: Aware

Warm Up:

• ROM Drills
• 1 mile run: (5:27)

Work Capacity:

• AMRAP 20 min: (26 rounds)
• 7 Bent over rows (using 2 35lb db's)
• 10 Pushups
• 15 Squats

Stamina:

• 75 Kneeling strict military press (using 2 35lb db's)
• Partitioned: (20,10,10,10,10,15)
• 100 Pushups: (40,30,20,10)

Durability:

• 1 mile run: (5:46)
• 100 4 count flutter kicks: (unbroken)
• 100 Leg levers: (30,20,50)
• Active stretch

SOF Workout: (completed 4 hours after WOD)

• 26 min run (over 3 miles)

Notes:

• Very pleased with the runs today. Having a couple light days before really helped because my legs were not sore, but I was moving at a good clip for these. The route I take might be 100 yards short however. When I plug it into mapmyrun.com it comes out as exactly 1 mile sometimes and .9 others. Either way I was very pleased with the pace.
• Did not have access to a pullup bar so subbed 7 bent over rows instead. Have been working on my depth on my squats after noticing a couple of weeks ago that I was not going below parallel. Used a foot rest and touched my butt to it each time to ensure proper depth. The squats really slowed my time down. Sealfit guys who are getting 30+ rounds of this are studs, that is impressive.
• Kneeling military press is a favorite of mine, especially since my grinder has a low ceiling so push presses are not an option. The kneeling military press really isolates the shoulders and makes you use the stabilizing core muscles to keep your balance and proper form. 75 of them took a while. Pushups immediately afterward were tough as well as my arms were exhausted. Mentally challenging stamina portion for me today. 

Notes:

• Body: Weighed in at 190lbs after a refeed Sunday. 189 post workout today. Did not eat unhealthy during the refeed, just high carb.
• Nutrition: Very clean. 
• AM: Oatmeal, corned beef
• Lunch: Chicken, vegetables, cheddar cheese
• Dinner: Chicken, avacado

Sunday 3.13.11

Wake Up:
9:00 am

Daily Reading:
Isaiah 50-51

Devotion:
BSF (bible study fellowship)

Workout:

Baseline:

• Pushups: 6 x 30
• Situps: 6 x 35

Durability:

• 2.87 mile run: (20:55)
• Thought it was a 3 mile run but calculated wrong. Just a recovery run today so I am not to concerned about the time. First mile was done at moderate pace (8 min mile approx), second mile was done much faster. Considering the low volume of running lately due to the winter months I was pretty pleased with how the legs felt. 
• 6 mile hike (1 hour 32 min, approx 15 min)

Saturday 3.12.11

Wake Up:
7:00 am

Daily Reading:

Devotion:

Workout:

8 x 30 pushups
7 x 35 situps

25 min Yoga

25 min walk

Notes;

• Body: still feeling a bit sick so taking it easy. 
• Nutrition: Not good, but not bad. More focused on getting healthy than eating exceptionally clean. Grocery shopping for the week tmrw.
• Weight: 192 lbs 

Friday 3.11.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert
After the death of Moses the servant of the Lord, the Lord said to Joshua son of Nun, Moses' aide: "Moses my servant is dead. Now then, you and all these people, get ready to cross the Jordan River." (Joshua 1:1-2)

Yesterday you experienced a great sorrow, and now your home seems empty. Your first impulse is to give up and to sit down in despair amid your dashed hopes. Yet you must defy that temptation, for you are at the front line of the battle, and the crisis is at hand. Faltering even one moment would put God's interest at risk. Other lives will be harmed by your hesitation, and His work will suffer if you simply fold your hands. You must not linger at this point, even to indulge your grief.

Weeping inconsolobly beside a grave will never bring back the treasure of a lost love, nor can any blessing come from such great sadness. Sorrow causes deep scars, and indelibly writes its story on the suffering heart. We never completely recover from our greatest griefs and are never exactly the same after having passed through them. Yet sorrow that is endured in the right spirit impacts our growth favorably and brings us a greater sense of compassion for others. Indeed, those who have no scars of sorrow or suffering upon them are poor. God has ordained our truest and richest comfort to be found by pressing on toward the goal. Sitting down and brooding over our sorrow deepens the darkness surrounding us, allowing it to creep into our heart. And soon our strength has changed to weakness. But if we will turn from the gloom and remain faithful to the calling of God, the light will shine again and we will grow stronger.

Lord, You know that through our tears,
of hasty selfish weeping,
Comes surer sin, and for our petty fears
of loss You have in keeping
A greater gain than all of which we dreamed;
You knowest that in grasping
The bright possessions which so precious seemed
We lose them; but if, clasping
Your faithful hand, we tread with steadfast feet
the path of your appointing,
There waits for us a treasury of sweet
delight and royal annointing
with oil of gladness and strength.

Workout:

AM: Skill

• Pullups: 4 x 12 DH pullups (then did an extra 2 to get to 50) limited rest between sets

Notes:

Feeling sick. Body is feeling down. Going to take a few days of just light activity to aide in recovery.

Thursday 3.10.11

Wake Up:
5:30 am

Daily Reading:
Dueteronomy 11-15

Devotion:
Streams in the Desert

Workout:
Active Recovery

AM: Skill

• Pushups: 2 x 80 pushups (unbroken) 10 min rest between sets

Aftrn: Skill

• Pullups: 50 in as few sets as possible (20,13,10,7)
• All were DH with no leg kip. Arms were pretty fatigued from mornings pushups.

Wednesday 3.9.11 - Will and Suffering - Mark Twight

WILL AND SUFFERING - Mark Twight

 "When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
Emil Zatopek

The difference between a good alpinist and a great one is will. The great climber exercises the discipline required to know himself. He trains to be stronger than he thinks necessary. On a route he eats to sustain energy levels even if it makes him gag, and he drinks regularly to stay hydrated. He stops in the middle of a pitch to pull his hood up if the spindrift gets bad instead of waiting to reach the belay, and he stays dry because of it. He maintains the discipline needed to melt enough ice each night to fill the bottles, and sweeps snow out of the tent instead of letting it melt. He doesn't care if his partner's pack weighs less. He wakes up and starts the stove when the alarm goes off. The great climber recognizes when he's having a bad day and admits it to his partner, then he relinquishes leads where he might slow the team and follows as fast as he can. He does all the cooking that night. A strong-willed climber will fast for a day or two without complaint to wait out bad weather.

Where does this strong will and hardness come from? It derives from recognizing desires and goals and then enduring whatever it takes to fulfill them. A strong will grows from suffering successfully and being rewarded for it. Does a strong will come from years of multi-hour training runs or do those runs result from a dominating will? There is no right answer because will and action feed one another.

Suffering provides the opportunity to exercise will and to develop grit. Replace recreational climbing with specific training to develop confidence. Climb on local crags in weather conditions far worse than any you would intentionally confront in the high mountains. Austrian climber Herman Buhl carried snowballs in his hands to develop his tolerance (psychological) and increase capillarization (physical). He climbed on his local crags all winter long, even in storm conditions, and rode his bike for hundreds of kilometers on the way to the mountains for training. It paid off, of course, when he climbed alone to the summit of Nanga Parbat.
The mind and body adapt to both comfort and deprivation. The difficult experiences of mountaineering may appear irrational and risky from the comfort of the armchair, but learning to deal with them is essential. Relish the challenge of overcoming difficulties that would crush ordinary men.

Michael Gilbert and Scott Backes got soaked to the bone climbing The Waterfall Pitch on the north face of the Eiger. When they stopped for the night at the Brittle Ledges, they discovered their sleeping bags had been drenched as well, Michael asked, "What are we going to do now?" Scott replied, "We're going to suffer." And they did. But it was a little thing compared to the suffering experienced intentionally and otherwise during the evolution of alpinism.

Learn to suffer.

Wednesday 3.9.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert
Descend from the crest. (Song of Songs 4:8)

Bearing the burden of crushing weight actually gives Christians wings. This may sound like a contradiction in terms, but it is a blessed truth. While enduring a severe trial, David cried, "Oh that I had the wings of a dove! I would fly away and be at rest" (Ps 55:6) Yet before he finished his meditation, he seems to have realized that his wish for wings was attainable, for then he said, "Cast your cares on the Lord and he will sustain you." (Ps. 55:22)

The word "burden" is described in a Bible commentary as being "what Jehovah has given you." The saints burdens are God-given, leading us to wait upon Him. And once we have done so, the burden is transformed into a pair of wings through the  miracle of trust, and the one who was weighted down "will soar on wings like eagles." (Is. 40:31)

One day when walking down the street,
On business bent, while thinking hard
About the "hundred cares" which seemed
Like thunder clouds about to break
In torrents, Self-pity said to me:
"You poor, poor thing, you have too much
To do. Your life is far too hard.
This heavy load will crush you soon."
A swift response of sympathy
Welled up within. The burning sun
Seemed more intense. The dust and noise
Of puffing motors flying past
With rasping blast of blowing horn
Incensed still more the whining nerves,
The fabled last back-breaking straw
To weary, troubled, fretting mind.

"Ah, yes, 'twill break and crush my life;
I cannot bear this constant strain
Of endless, aggravating cares;
They are too great for such as I."
So thus my heart condoled itself,
"Enjoying misery," when lo!
A "still small voice" distinctly said,
"Twas sent to lift you--not to crush."
I saw at once my great mistake.
My place was not beneath the load
But on the top! God meant it not
That I should carry it. He sent
It here to carry me. Full well
He knew my incapacity
Before the plan was made. He saw
A child of His in need of grace
And power to serve; a puny twig
Requiring sun and rain to grow;
An undeveloped chrysalis;
A weak soul lacking faith in God.
He could not help but see all this
And more. And then, with tender thought
He placed it where it had to grow--
Or die. To lie and cringe beneath
One's load means death, but life and power
Await all those who dare to rise above.
Our burdens are our wings; on them
We soar to higher realms of grace;
Without them we must roam for aye
On planes of undeveloped faith,
(For faith grows but by exercise in circumstance impossible).

Oh, paradox of Heaven. The load We think will crush was sent to lift us Up to God! Then, soul of mine, Climb up! for naught can e'er be crushed Save what is underneath the weight. How may we climb! By what ascent Shall we surmount the carping cares Of life! Within His word is found The key which opes His secret stairs; Alone with Christ, secluded there, We mount our loads, and rest in Him. --Miss Mary Butterfield

Workout:

AM: Skill

• Pushup: 75 consecutive

PM: Sealfit

Rock Portage

Warm Up: 

• 3 rounds for quality
• Frog Complex (squat clean to thruster to squat to thruster = 1 rep. 1 complex = 6 reps)

Work Capacity:

• 3 rounds for time of (21-15-9): 29:37
• Burpee
• Thruster (using 2 35lb db's)
• SDHP (using 2 35lb db's)

Stamina:

• 50 Deadlift (using 2 35lb db's)
• 2 rounds for quality:
• 100 Mtn climbers
• 100 Jump Rope

Durability:

• 550 Jump rope
• 20 min active stretch/yoga

Notes:

• Body: well rested
• Warm up was fun, frog complex is a great way to get shoulders and legs warmed up. Easy to get into a flow and rythem.
• Work capacity was rough. The thrusters were the toughest part by far. Never thought I would look forward to the burpees. This never felt like it was going to end andI was lightheaded toward the end. I did all thrusters unbroken and with full ROM which I was very happy with. I found out a lot about myself during this portion. I wanted to quit after each round but would not let myself. This is a testament to the mental toughness that Sealfit has helped forge through daily adversity and suffering.

Tuesday 3.8.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert
Do as you promised... that your name will be great forever. (1 Chron 17:23-24)

This is one of the most blessed aspects of genuine prayer. Often we ask for things that God has not specifically promised. Therefore we are not sure if our petitions are in line with His purpose until we have persevered for some time in prayer.

Hardly any stance could be more completely beautiful, strong, or safe than that of putting your finger on a promise of God's divine Word and then claiming it. Doing so requires no anguish, struggle or wrestling but simply presenting the check and asking for cash.

Being fully persuaded that God has the power to do what he had promised. (Rom 4:21)

Every promise of God is built on four pillars. The first two are His justice and holiness, which will never allow Him to deceive us. The third is His grace or goodness, which will not allow Him to forget. And the fourth is His truth, which will not allow Him to change, which enables Him to accomplish what He has promised.

Workout:

AM: Skill

• Pushups: 75 consecutive

Afternoon: Skill

• Pullups: 50 in as few sets as possible (22,15,13)
• Pushups: 70 consecutive

Evening: Skill

• Pullups: 2 x 20 nuetral grip pullups, 1 x 20 mixed grip

Notes:

• Coached a basketball game so had no time to workout. Snuck into the opposing teams weight room and got some pullup reps before the game. Nuetral grip pullups were surprisingly easy compared to the I-beam pullups I have been doing.
• Body: good, these past two light days have really helped me out mentally and physically. Basketball is done now so more time to focus on workouts. Weight: 190lbs
• Nutrition: very clean
• Daily Totals:
• Pushups: 145
• Pullups: 110

Monday 3.7.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert

Workout:

AM Workout: Skill

• Pullups: 50 DH pullups in as few sets as possible (18,12,10,10)
• Really focusing on ROM, no kip, full extension at bottom, chin above bar.

Notes:

• Not feeling well. Decided sleep was more important than a workout today. Slept 10 hours.

Sunday 3.6.11

Wake Up:
7:30

Daily Reading:
Deuteronomy 10-12

Devotion:
Streams in the Desert

Workout:

Durability

• 25 min Sealgrinderpt body weight work

En-Durability: 

• 6.36 mile walk (1 hour 35 min = approx 15 min mile pace)

Notes:

• Weekly Totals:
• Running/Sprinting: 9.35 miles
• Pushups: 860
• Abs: 900
• Squats: 785
• Lunges: 250
• Dead Lift: 152
• PC: 86
• Thrusters: 102
• Push Press: 274
• Double Unders: 235
• Burpee: 174
• Pullups: 230
• Bent Over Row: 100
• Mtn Climber: 300
• Yoga: 48 min
• Snatch: 100

Saturday 3.5.11

Wake Up:
7:00 am

Daily Reading:
Isaiah 49
Deuteronomy 1-9 (reading about the structure of God's commandments and how to follow daily)

Devotion:
Streams in the Desert

Workout:

Warm Up:

• 1 mile run
• 100 Double unders
• 100 Pushups

Work Capacity:

• 5 rounds for time: (13:50)
• 20 Pushups
• 15 Squat (using 35lb db's)
• 400 m run

Stamina:

• 4 rounds for quality:
• 25 Push Press (using 35lb db's)
• 25 1 Arm Snatch (using 35lb db)

Durability:

• Sealfit Hip Mobility drill 

Notes: 

• Body: great, 188lbs
• Nutrition: 
• Workout:
• Took a wicked spill running down my driveway during the work capacity portion. Skinned my knee and hand. Its pretty icy out still so my running times are not quite up to par.
• Double unders were better today. Still need to improve but doing them multiple times this week really helped out. Amazing how fast they get my heart going. Great warm up tool for shoulders as well.
• All push press were unbroken which I was pleased with. 1 arm snatches in large quantities is always a mental battle. 

Friday 3.4.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert
My Utmost for His Highest

Workout:

AM Workout:
Skill: Pullups

• 25-15-10
• Got all reps unbroken, kipped the last few in the set of 25 though.

PM Workout:

• 2 hours of basketball practice.
• 12 sprints (1 down and back = 56 m = 672 m )
• 24 Burpees
• 100 Pushups
• 100 Squats
• 100 Situps
• 100 4 count flutter kicks

Notes:

• Taking my rest day today instead of Sunday. 

Thursday 3.3.11

Wake Up:
5:30 am

Daily Reading:
Isaiah 49-50

Devotion:
Streams in the Desert
My Utmost for His Highest

Workout:
Active Recovery

En-durability:

• Ashtanga Vinyasa Yoga (48 min)

Durability: 3 x 10 DH Pullups

Notes:

• Body: Hamstrings and hip flexors are pretty tight.
• Nutrition: Clean

A Beautiful Winter Morning

"A beautiful winter morning, cold and clear. All of the fogginess and mist has gone and the air is as clear as the bluest ice. It must be forty below at least for on either side of the sun the sundogs are riding like two miniature rainbows, the kind of a morning when I would like to be on my skis skimming along the lake trails. The air alone is enough to make one long for action. Breathing itself is an exhilaration. On mornings such as this in spite of the cold I understand why people will persist in living in the north. South there is never the wild joy of living there is up here."

Sigurd F. Olson

Wednesday 3.2.11

Wake Up:
4:30 am (work)

Daily Reading:

Devotion:
Streams in the Desert
Be ready in the morning, and then come up... Present yourself to me there on top of the mountain. No one is to come with you. (Exodus 34:2-3)

The morning is a critically important time of day. You must never face the day until you have faced God, nor look into the face of others until you have looked into His. You cannot expect to be victorious, if you begin your day in your own stength alone.

Begin the work of every day after having been influenced by a few reflective, quiet moments between your heart and God. Do not meet with others, even the members of yoru own family, until you have first met with the great Guest and honored Companion of your life... Jesus Christ.

Meet with Him alone and regularly, having His Book of counsel open before you. Then face the ordinary, and the unique responsibilities of each day with the renewed influence and control of His character over all your actions.

Those who have accomplished the most for God in this world are those who have been found on their knees early in the morning.

Workout:

Warm Up:

• 800 m run
• 30-20-10: Squats, double unders

Work Capacity:

• For time: (12:08)
• 50 Bent over row
• 400 m run
• 21 Thrusters (2 35lb db's)
• 800 m run
• 21 Thrusters (2 35lb db's)
• 400 m run
• 50 Bent over row

Stamina:

• 5 rounds for quality:
• 10 DH ring pullups
• 60 Mtn climbers

Durability:

• 1 mile run at low intensity (7:47)
• Active stretch

Extra:

• 5 rounds for quality:
• 20 pushups
• 20 squats
• 20 situps

Notes:

• Body: good, hamstrings are a little sore. Post workout weight: 188.2 lbs
• Nutrition: good, added some extra good carbs in due to the tough workout week.
• Workout: 
• Need to improve double unders. Not bad, but have lost of room for improvement.
• Did bent over rows instead of pullups in the work capacity which was why the time was fast. I was very pleased with the thrusters as both sets were done unbroken and will full ROM. The 800 m run in the middle was really tough, felt like it was never going to end.
• Pullups during the stamina portion went great. All sets done unbroken. Mountain climbers were a mental grind.
• Workout was done outside in 10 degree weather. Mtn climbers were done in the snow. Pullups on my new rings. The harder texture on the one side of the rings is great in the winter. 
• Daily Totals:
• Pushups: 100
• Squats: 160
• Situps: 100
• Running: 4000 m (2.5 miles)
• Bent over row: 100
• Pullups: 50
• Mtn Climbers: 300
• Thrusters: 42
• Double Unders: 60

Tuesday 3.1.11

Wake Up:
5:30 am
Waking up early to have some quiet time doing my devotion and reading really sets the tone for the day. It is a time that I really look forward to as I have become more disciplined and have developed a routine.

Devotion:
Streams in the Desert

Daily Reading:
Isaiah 49
Mark 14

Workout:

Warm Up:

• 85 min of basketball 
• 3 rounds for quality:
• 25 Double unders
• 20 pushups
• 20 goblet squat to thruster (25lb bag)

Work Capacity:

• 150 Burpee pullups for time: (20:49)

Durability:

• 3 mile run (23:09)
• 200 flutter kicks (100,25,25,50)
• 20 min active stretch and mobility drills

Notes:

• Body: Sore as all get out from those lunges and squats yesterday. BW: 189.2 lbs
• Nutrition: Good, needed some extra carbs to get through this workout.
• Workout: 
• Yesterdays and todays workouts have been pure mental grinds. I did the burpee pullups on my new rings, outside on a local jungle gym in 10 degree weather and in a couple inches of snow. The entire front of my sweatshirt and sweatpants were frozen hard as a rock. Burpees were all done chest to deck which surprisingly was easier in the snow which was pretty forgiving on the wrists. Chin got above parallel on each pullup. Rings were within arms reach so did deadhang pullups.
• The run was tough, my legs started cramping up and my hamstrings were hurting. It was a mental challenge to finish but there was no way in hell that I wasn't.
• In the grand scheme of things, this was my kind of workout, a complete mental battle. I may not be the fastest or strongest but I tend to do well in the mental toughness type of workouts.
• Daily Totals:
• Pushups: 60
• Goblet squat to thruster: 60
• Double Unders: 75
• Burpees: 150
• Pullups: 150
• Run: 3 miles (4800 m)
• Abs (flutter kicks): 200