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