Training:

Chipper: (26:14)
50 thrusters
50 step-ups
50 db swings
50 step-ups
50 burpees
50 step-ups
50 squats
50 step-ups
50 push press
50 step-ups
(all step-ups done using 40lb sandbag, thrusters, swings, squats and pp were done using two 35lb db's)

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading: Acts 17
Notes:

• This was a really good chipper. Step-ups in between every excercise were good and were mentally tough to keep the pace up. Burpees and squats back to back were the most difficult. Burpees took me approx 3 min but it felt like forever.

Training:

15 rounds:
20 pushups
25 situps
15 dips
25 squats

Pullups:
2 x 15 dh

Run:
Crossfit Endurance interval sprints
WU: 4 min easy pace
WC: 10 x 30 second sprint, 90 sec rest
CD: 7 min easy pace

Daily Report
Devotion: My Utmost for His Highest
Daily Reading: Acts 16
Notes:

• Haven been getting all sets of calisthenics unbroken so progressively loaded to 15 sets instead of 10. Happy with the improvement. Took a little longer to rest in between rounds for the last 5 but got everything unbroken. Took a little over 30 min to complete.
• Sprints were tough. Nutrition was pretty poor this weekend due to Memorial Day so the first 5 sprints were difficult to get going. 90 seconds of rest was probably to much looking back. It allowed me to go all out on each sprint but I think to increase conditioning I will scale back to 60 sec of rest between sprints instead.

Training:

AFTRN:

Metcon: (12:11)
30 burpees
2 rounds: 25 tucked ring pullups, 50 pushups, 75 squats
30 burpees

Daily Report:
Devotion: Streams in the Desert
Daily Reading: Acts 6-15
Notes:

• Didn't get enough water today or yesterday so burpees were tough. Dissapointed in the pullup numbers though. Had to break up 10,10,5 on each set. Doing dh pullups on the rings with knees tucked to chest makes them much more difficult. I should have been able to string more together in a row though. 

Training:

AM:

Run:
69 minutes, last 800 m at threshold pace

3 rounds for quality:
20 ring pullups
30 pushups
40 situps
50 squats

AFTRN:

Run:
34 min @ moderate pace

Training:

rest due to busy day at work

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading: Acts 5
Notes:

Training:

Run:
36 min

Pullups:
3 x 15 DH
kipping and chest to bar practice

Frog Complex:
3 rounds for quality (1 round=squat clean to press to squat to press=1 rep, 6 reps=1 round)

Daily Report:
Wake Up: 6:00 am (been sleeping in lately to aid in recovery, been worried about CNS burnout)
Daily Reading:
Devotion: Streams in the Desert, My Utmost for His Highest
Notes:

• Body has been stiff and sore all week. Might be coming off something but I think it was due to my body recovering from a week of poor sleep and nutrition during vacation. Weighed in at 189.5lbs this morning which is lower than I'd like. Due to getting back into a normal sleep and nutrition schedule my body is slowly recovering.

Training: 


10 rounds: (19:56)
25 pushups
25 situps
15 dips
25 squats

Push Press:
100 in as few sets as possible (40,25,35)

Step-Ups:
300 AFAP: (12:59)

Run:
2 miles (12:59, 7:00 pace out, 5:59 pace back)

Daily Report:
Wake Up: 6:00 am (tried to get caught up on sleep, 1 hour nap yesterday + 9 hours at night)
Daily Reading:
Devotion: Streams in the Desert, My Utmost for His Highest
Notes:

Tuesday 5.24.11

Training:

ROM drills

Run:
800 m (2:47)

Metcon: (15:07)
300 Jump Rope, 25 pushups, 400 m run
225 Jump Rope, 25 pushups, 400 m run
150 Jump Rope, 25 pushups, 400 m run
75 Jump Rope, 25 pushups, 400 m run

Active stretch

Daily Report:
Wake Up: 6:00 am
Daily Reading: Acts 4
Devotion: Streams in the Desert, My Utmost for His Highest
Notes:

• Over-tired to workout suffered. Lack of sleep and under-recovery caught up with me from the past week. Got everything done in a little over 30 min so a quick workout today.
• Body: sore and stiff all over.

Training:

Run:

1 mile (5:47)

6 rounds for time: (15:14)

25 ring dips

50 squats

Chin-ups:

5 x 10 strict

DB Swings: 

120 total (20 regular, 20 left, 20 right, 20 left, 20 right, 20 both, used 35lb db)

Run:

800 m run at slow pace (3:50)

On the minute for 10 minutes: 16 second max effort sprint

800 m run at slow pace (3:47)

Daily Report:

Wake Up: 6:30

Devotion: Streams in the Desert, My Utmost for His Highest

Daily Reading: started the book of Acts
Notes:

• Lack of sleep has affected my body quite a bit. Soreness and headaches have been tough to deal with as of late. 
• Ring dips are a weakness but I was pleased with the workout. ROM on some of the dips in the later rounds was suspect but overall was pleased with my core stability. 
• Sprints were done with a focus on long, fast strides with no heal strike. 
• Calves are a bit sore from the run.

Week in Review

Spent the last week on vacation. Here is the list of workouts from the week:

BW:
Pre: 190lbs
Post:192lbs (pleased considering nutrition was extremely poor all week)

Monday 5.16.11:
Travel and rest

Tuesday 5.17.11:

Run:
12 min barefoot on the beach
10 x 15 sec sprint, 15 sec rest (barefoot on beach)

Pullups: 15,10,10,10, then practiced L-pullups

AMRAP 10 min: 20 pushups, 30 squats (completed 10 rounds even)

Wednesday 5.18.11:

Run:
28 min, barefoot on the beach (15 moderate pace, 13 threshold)

Pullups: 5 x 10

Pushups 3 x 50

Thursday 5.19.11:

12 burpees on the minute for 15 minutes

Leg Blasters: x 5 w/30 sec rest between sets (20 squat, 20 stationary lunge, 10 jump lunge, 5 squat jump)

40-30-20-10: Decline pushups, 4 count flutter kicks

Friday 5.20.11:

Run:
21 min on beach (11 min moderate pace, 10 min threshold)

Saturday 5.21.11:

Run:
3 rounds: 7 min max distance run, 2 min rest (estimated pace was 6:15 min miles)

5 rounds: 20 pushups, 25 situps, 15 dips

5 rounds: 20 pushups, 20 4 count flutter kicks, 15 dips

Long active stretch

Sunday 5.22.11:
Travel and rest


Did devotions and read the book of Mark and started the book of Acts.

Weekend Workouts

Training: Saturday 5.14.11

Pushups:
80,20, 50

Run:
22 min: moderate pace

Notes: Short on time due to a wedding.
Nutrition: poor the last couple of days

Training: Sunday 5.15.11

Metcon: (22:40)
1 mile run
3 rounds: 25 thrusters, 100 jump rope, 15 burpee
1 mile run

Splits for metcon were: 1st mile (5:15), 30 sec rest, middle 3 rounds (10:35), 25 sec rest, 2nd mile (5:55)

Run:
90 min (covered at the very least 9.5 miles)

Notes: Pleased with the time considering it was done in a dehydrated state as well as with minimal food intake prior to. Felt light headed afterwards but that was due to lack of proper preparation. Nutrition has been poor this weekend but overall I was pleased with the effort, especially the final mile run of the metcon. Thrusters and burpees together are a tough combo. Took a 30 min rest then went for a long run. Felt good to get outside as it was a beautiful day.

Dock

Friday Training: 
Spent all day doing carpentry work and painting and hauling iron pipes around. No actual training today as I was toast.




Thursday Training:


4 hours spent putting in my dock with my dad (hard manual labor, carrying 8 foot wood dock sections, iron pipes and 16 foot pipe sections, pounding pipes into the sand ect...)

Daily Report:
Wake Up: 5:30 am
Daily Reading: Philemon
Devotion: Streams in the Desert
Everything is possible for him who believes (Mark 9:23)

God is always seeking to teach you the way of faith. Your training for a life of faith requires many areas of learning, including the trial of faith, the discipline of faith, the patience of faith, and the courage of faith.

Genuine moral fiber is developed by enduring the discipline of faith. When you have made your request to God, and the answer still has not come, what are you to do? Keep on believing His word! Never be swayed from it by what you may see or feel. Then as you stand firm, your power and experience is being developed, strengthened, and deepened. When you remain unswayed from your stance of faith, even in view of supposed contradictions to God's Word, you grow stronger on every front.

God will often purposely delay in giving you His answer, and in fact the delay is just as much an answer to your prayer as is the fulfillment when it comes.

Think for example of Joseph, whom the Lord was training for the throne in Egypt. Psalm 105:19 says, "the Word of the Lord tried him." It is not the prison life with its hard beds or poor food than "tried him" but the word of the Lord. The words God spoke into his heart in his early years, concerning his elevated place of honor above his brothers, were the words that were always before him. He remained alone in prison, in spite of his innocence, andwatched others being released who were justly incarcerated. Yet he remembered God's words even when every step of his career made fulfillment seem more and more impossible.

These were times that tried his sould, but they were also the times of his spiritual growth and development. Then when word of his release form prison finally came, he was found ready and equipped for the delicate task of dealing with his wayward brothers. And he was able to do so with a love and a patience only surpassed by God Himself.

No amount of persecution will try you as much as experiences like these---ones in which you are required to wait on God. Once He has spoken His promise to work, it is truly hard to wait as you see the days go by with no fullfillment. Yet it is this discipline of faith that will bring you into a knowledge of God that would otherwise be impossible.

1 mile run intervals, step-ups, burpees, calisthenics

Training:


1 mile run: (5:47)

10 rounds for time: (28 min)
30 step-ups (w/40lb sandbag)
7 thrusters (2 35lb db's)
10 burpees

1 mile run intervals:
3 rounds: 1 mile run, 2 min rest (splits = 5:35, 5:34, 5:25)

10 rounds AFAP:
20 pushups
20 4 count flutter kicks
15 dips
25 squats

Active Stretch: focused on hip flexors and quads


Daily Report:
Wake Up: 5:00 am
Devotion: Streams in the Desert, My Utmost for His Hightest
Daily Reading: Titus
Body: well rested, not sore at all (no surprising as I haven't hit it really hard these past 2 weeks) Weighed in at 188.2 lbs this morning, not sure why the sudden drop in weight.
Notes:

• Heading out of town next week, after that planning on starting my new template. Looking forward to the programming and going to see where it goes.

rest

Training:
No training, took a rest day due to a very busy schedule. Will make it up later in the week.

Daily Report:
Wake Up: 5:30 am
Daily Reading: 2 Timothy
Devotion: Streams in the Desert, My Utmost for His Highest

• What have you done in the past when you felt weak physically? You could not do anything. You ceased from doing. In your weakness, you leaned on the shoulder of a strong loved one. You leaned completely on someone else and rested, becoming still, and trusting in anothers strength. When you become weak through the fierce fires of affliction, do not try to be strong. Just "be still and know that He is God." "Wait fo the Lord; be strong, and let your heart take courage." (Ps 27:14)

Body: good, calves are a bit sore from new running technique.
Nutrition:
Workout:

sprints, swings, calisthenics

Training:

Late afternoon:

Run:
800 m run (threshold pace)

Sprints:
10 x 20 sec on, 20 sec rest, done AFAP

Run:
800 m run (moderate pace)

1 arm db swings:
100 (50 each arm) (3:10)

Evening:

10 rounds: fast pace (took approx 25 min)
20 Pushups
25 Sit-ups (anchored)
15 Dips
25 Squats

Daily Report:

Wake Up: 5:00 am
Daily Reading: 1 Timothy
Devotion: Streams in the Desert
Abraham remained standing before the Lord. (Gen 18:22)
Abraham grew in his faith not by giant leaps, but step by step, we can do the same. Rebuke all explanations that try to cast doubt.

Sunday 5.8.11

Training: 
Long distance run

Run:
60 min, covered somewhere between 7-8 miles

Pushups:
5 x 20

Squats:
5 x 20

Daily Report:


Body: good, well rested
Nutrition: poor, consumed quite a bit of grain this weekend.
Notes: well rested for the run, felt good to get out and enjoy the weather

Friday 5.6.11

Wake Up: 6:00 am

Daily Reading: 2 Thessallonians 2

Devotion: Streams in the Desert

The secret of the Lord is with them that fear Him. (Psalm 25:14)

Dear friend, God may send you some valuable gifts wrapped in unattractive paper. But do not worry about the wrappings, for you can be sure that inside He has hidden treeasures of love, kindness and wisdom. If we will simply take what He sends and trust Him for the blessings inside, we will learn the meaning of the secrets of His providence, even in times of darkness.

A person who has Christ as his Master is the master of every circumstance. And you will learn to master them not my stopping thier progress, but by enduring their discipline. Your circumstances are not only shaping you into a vessel of beauty and honor but also providing you with resources of great value.

Training: Rest and recovery

Pushups: 4 x 50 (sets were done randomly throughout the day)

Thursday 5.5.11

Wake Up: 5:00 am

Daily Reading: 2 Thessalonians 1

Devotion: Streams in the Desert

Oh if only I would worry less about my problems and sing and praise more. Think of those people who ponder, meditate, and weigh the affairs of life, and who continually study the mysterious inner workings of God's providence, wondering why they suffer burdens and are opposed and battled on every front. How different their lives would be, and how much more joyful, if they would stop indulging in self-centered and inward thinking and instead would daily lift their experiences to God, praising Him for them.

Training: Active Recovery
Warm Up: ROM drills

Stamina: 100 8 count body builders (9:16, did at a steady pace)

Endurance: 4.2 mile run (32:00, 7:37 pace, focused on form)

Durability: 5x10 dh chin-ups, active stretching, hip mobility work

Notes:

• Body: hamstrings are a bit sore. Weight: 192.5 lbs
• Nutrition: high carb, but minimal, really helped on the run
• Workout: body builders were a nice warmup, first time doing over 50 in a row. Got tough around 80. Chinups were surprisingly easy. Have not done them in a while but got all sets easily. Pushed the pace on the return portion of the run.

Wednesday 5.4.11

Wake Up: 5:30 am
Daily Reading: 1 Thessalonians 4-5
Devotion: Streams in the Desert

Workout:
Warm Up: Active Stretch
Training:

• Run: 4.2 miles
• Calisthenics:
• 3 x 15 pullups
• 6 x 30 pushups
• 6 x 35 situps (un-anchored)
• 3 x 20 dips (done between two stools)
• 3 x 50 squats

Durability: Active stretch, focused on hamstings and hip flexors

Notes: 

• Just finished up my training template for a 7 week period. Planning on starting it up here in 2 weeks I believe. I will post here in the next week or so. 
• Body: run felt great. Realized that when I stop doing squats, my hip flexors start to hurt on the runs. Interesting to note. Focused on running form, landing on balls of feet and eliminating heel strike. Pleased that all pullup sets were done unbroken, as well as dips. Un-anchored situps are tough, I have a much harder time with these than anchored. 

Tuesday 5.3.11

Wake Up: 5:20 am
Daily Reading: 1 Thessalonians
Devotion: Streams in the Desert

Workout:
Warm Up/Baseline: 30 min grinder pt
Training:

• 6 rounds for time: (23:42)
• 400 m run
• 50 Step-ups (w/40 lb sandbag)

Durability: Active stretching/yoga: 10 min

Monday 5.2.11

Wake Up: 5:30

Daily Reading: 1 Thessalonians

Devotion: Streams in the Desert

Workout:
Warm Up: Active Stretch

Training:

• Calisthenics:
• 6 x 30 pushups
• 6 x 35 situps (unanchored)
• 3 x 20 dips
• 3 x 15 pullups
• 100 Squats (using 35lb db's)
• 3 mile run (21:20)

Durability: Active Stretch

Notes:

• Body: spent time stretching out hips and doing hip mobility.
• Nutrition: clean, mimimal
• Workout: Happy with the calisthenics, pushups were easy, doing the situps un-anchored was tough, took quite a bit longer than anchored. Pullups were good, took minimal rest between sets, first 2 were unbroken, last one was split up 10,5. Dips were all unbroken. Decided that I am going to keep having the running at the end of workouts, did the 100 squats prior so I would be running in a fatigued state. Really focused on running on the balls of my feet and eliminating heal strike. It takes a lot of focus but Was nice to see a decent pace while practicing.

Sunday 5.1.11

Wake Up: 7:30 am

Daily Reading: Colossians

Devotion: Streams in the Desert

Workout:
Warm Up: Active stretching

Training:

• LSD Run: 38 min 
• 4 rounds AFAP:
• 25 situps
• 25 pushups

Notes:

• Body: Left hip flexor is really bugging me when I run. 
• Nutrition: Clean