Wednesday 4.20.11

Wake Up: 4:30 am

Daily Reading: 2 Corintheans 9-13

Devotion: Streams in the Desert

Utterly abandoned to the Holy Ghost,
Oh! The sinking, sinking, until self is lost!
Until the emtied vessel lies broken at His feet;
Waiting till His filling shall make the work complete.

Utterly abandoned to the will of God,
Seeking for no other path than my Master trod;
Leaving ease and pleasure, making Him my choice,
Waiting for His guidance, listening for His voice.

Utterly abandoned! It's so sweet to be,
Captive in His bonds of love, yet wonderously free;
Free from sin's entanglements, free from doubt and fear,
Free from every worry, burden, grief or care.

Lo! He comes and fills me, Holy Spirit sweet,
I, in Him, am satisfied! I, in Him complete.
And the light within my soul will nevermore grow dim
While I keep my covenant, abandoned unto Him.

Workout:

AM: Pullups (max reps: 21)

PM: Sealfit, Hammer

BL: ROM drills, extensive dynamic stretch

WC:

• 5 rounds max effort 1 min rest: (1:30, 1:24, 1:28, 1:32, 1:24)
• 10 Squat clean (35lb db's)
• 15 Squat (35lb db's)
• 15 Push Press (35lb db's)
• 20 Chest to Deck Pushups 

Stamina: 

• 5 rounds for quality: (took approx 25 min)
• 20 CF Pushups (hand release at bottom)
• 5 Man-makers (35lb db's)
• 100 step farmers carry (35lb db's)

Durability:

• 1 mile timed run: (5:01.73)
• 100 4 count flutter kicks (unbroken)
• 100 straight leg situps (broke up into sets of 20 then 10, core was shot after flutters)

Notes:

• Body: Hamstrings are a little tight. Seen amazing improvement in recovery times since adding whey protein into diet (morning and post workout)
• Nutrition: clean
• Workout: 
• WC: Really was a hammer. Each round was furious and the squats in the middle were terribly difficult, on the short burst work capacity's I find it hard to control my breathing, I immediately start going into panic breathing mode and this was the case with the squats in the middle.
• Stamina: a mental toughness portion. Man makers are always tough but I got into a cadence and a rhythm through counting and breathing which helped. Going to start doing more CF push ups to ensure full ROM. 
• Durability: HUGE PR RUN! Decided that instead of trying to pace myself I was just going to all out sprint and if I died half way through then I would die but I was going to go all out. Made a conscious choice to go as absolutely hard as I possibly could. Splits were 2:31 and 2:30. Lungs were on fire the last 200 meters. Course is a loop where their is a slight incline on the way out and slight decline on the way back. I am so happy with the time in is nice to see all the hard work and training pay off in measurable PR's.