Tuesday: Run, PST, PC to Push, Lunge, Hike

WOD 1: 
Run:
43 min (easy pace)

Pushups:
AMRAP 2 min: 106

Situps:
AMRAP 2 min: 100

WOD 2: 
Power Clean to Push Press:
5 x 135#
2 x 3 x 155#

Walking OH Lunges:
5 x 10 x 45# plate

Hike:
90 min (easy pace)

Daily Report:
Notes: First time doing PST test in a while. Had full ROM on the situps but just added a little kip with my arms towards the end. Need to get better at power clean to push press as it is a great exercise.
Sleep: 6.5 hours
Reading: Ephesians 3-4, BSF Notes

Friday: W18, M2

Training:
Night:
58 min run (easy pace, covered 7 miles)
2 min max pushups: 124 (80 in a row to start off then sets of 10) (PR)
2 min max squats: 118
2 min max 4 count flutter kicks: 87

Notes:
Very pleased with the pushup score. I have found that in order to get a higher score I have to increase my 1 set max and knock out as many as possible right off the bat. Doing high rep sets throughout the work day as breaks has really helped with improving this score. I was hoping to get greater than 120 on the squats. I did not go all the way parallel on some of these so the score is not entirely accurate. Nutrition has been pretty poor this week. Looking to turn that around this weekend. Planning on hunting most of the weekend so will have to get my runs in Saturday and Sunday in the afternoons around the morning and evening hunts.

Daily Reading:
1 Corinthians 5-8

1.) Facts:

• Paul addresses tough issues in the church of Corinth regarding sexual immorality, the laws of marriage and food sacrificed to idols. He speaks on giving up the former ways in which we used to live by fleeing from the sins that formerly entangled us and by not being a stumbling block to those weaker than us. We were washed, sanctified and justified through the blood of Christ. We are to honor God with our bodies.

2.) Lessons:

• 5:6-7 - Don’t you know that a little yeast leavens the whole batch of dough? Get rid of the old yeast, so that you may be a new unleavened batch—as you really are. For Christ, our Passover lamb, has been sacrificed.
• 6:9-11 - Or do you not know that wrongdoers will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor men who have sex with men nor thieves nor the greedy nor drunkards nor slanderers nor swindlers will inherit the kingdom of God. And that is what some of you were. But you were washed, you were sanctified, you were justified in the name of the Lord Jesus Christ and by the Spirit of our God.
• 6:18-20 - Flee from sexual immorality. All other sins a person commits are outside the body, but whoever sins sexually, sins against their own body. Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.
• 7:19-20 - Circumcision is nothing and uncircumcision is nothing. Keeping God’s commands is what counts. Each person should remain in the situation they were in when God called them.
• 8:6 - yet for us there is but one God, the Father, from whom all things came and for whom we live; and there is but one Lord, Jesus Christ, through whom all things came and through whom we live.
• 8:9-13 - Be careful, however, that the exercise of your rights does not become a stumbling block to the weak. For if someone with a weak conscience sees you, with all your knowledge, eating in an idol’s temple, won’t that person be emboldened to eat what is sacrificed to idols? So this weak brother or sister, for whom Christ died, is destroyed by your knowledge. When you sin against them in this way and wound their weak conscience, you sin against Christ. Therefore, if what I eat causes my brother or sister to fall into sin, I will never eat meat again, so that I will not cause them to fall.

3.) Applications:

• Honor God with my body. Flee from the temptations that have entangled me in the past. Christ has washed, sanctified and justified me. I was bought at a price. I must realize this and embrace the fact that I am not beholden to my past sins. Christ has set me free, therefore I must honor Him with my body and honor Him by turning from those sins that have had control in the past. 
• I am placed in situations by God and I am called to honor Him in those situations by keeping His commands. 
• I must live my life as if in a glass house. Whether I like it our not my actions are being viewed by others and impact how others live their lives. If my actions lead another to sin than I am being a stumbling block to them and am keeping them from Christ. If this is the case than I am called to change my ways and do what will not cause them to fall. It is a sin to lead others to destruction and to lead others away from Christ. This is something of the utmost importance and is something that that needs work in my life. I must be willing to sacrifice my own wants and desires if they are causing someone else to sin. As a follower of Christ I am called to be different from the world and to live a life worthy of the calling of Christ. My actions either bring others closer to Christ or lead them farther away... Which is it? This is a day by day, minute by minute decision impacting how I live my every day life. 

4.) Daily Meditation:

• 8:9 - do not become a stumbling block to the weak

Monday: D1,W6

Training:

Warm Up:
ROM drills, dynamic stretch
Jump rope

Work Capacity:
AFAP:
100 x squat clean to thruster

Total: 11:33

Rest 2 minutes

Endurance:
10 x 400 m run
Had to finish each in under 90 seconds, 60 seconds of rest after each run

Durability:
2:00 max effort:
Pushups: 95
Situps: 96
Squats: 102
Active stretch

Notes:
Work capacity was a grip and forearm killer. Rested 2 minutes before heading into my sprints with the goal of running on tired legs. Got each run done in under 90 seconds. It took 5 rounds before my legs finally loosened up from the squat cleans. I was disappointed in the 2 minute maxes for push-ups and squats, although doing them after the work capacity and running had something to do with the lower than normal scores I am sure. I will re-test again next Monday.

Training:

Pushups:
2 min max: 115

Squats:
2 min max: 119

Saturday 4.16.11

Wake Up: 4:45 am

Daily Reading: 1 Corinthians 15

Devotion: Streams in the Desert

Workout:

AM:

• Punishment Ruck: (2.5 hours, 40lb pack)
• Due to lack of discipline this week in my nutrition and morning devotion time I decided that I did not deserve to take a cheat day today. So I got my ass out of bed at 4:45 and hiked 2.5 hours with a 40lb pack in the snow and wind. Did somewhere between 8-9 miles approx. Great way to start the day off.
• Pushups: 400
• 2 min max: (107)
• Then sets of: (23,20,20,30,25,50,25,60,40) done in between leg and hip stretches.

Notes:

• Body: good
• Nutrition: clean
• Workout: Be excellent in all that you do. I do not have the option of being disciplined in one part of my life and not all. I need to be self-disciplined physically, mentally, emotionally and spiritually. If one part is lacking then I need a complete overhaul, get back to ground zero and build up my base again. I used the ruck to think about these things and get myself back on track. 

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.

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)

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. 

Sunday 12.26.10

Wake Up:
8:00 am

Devotion:
Streams in the Desert
Sit here while I go over there and pray. (Matthew 26:36)


It is a very difficult thing to be kept in the background during a time of crisis. In the Garden of Gethsemane, eight of the eleven remaining disciples were left behind to do nothing. When Jesus went ahead to pray, Peter, James, and John went with Him to watch, but the rest sat down to wait. I believe that the ones left behind must have complained. They were in the garden, but that was all, for they had no part in the cultivation of its flowers. It was a story time of crisis and great stress, yet they were not allowed to participate.

Perhaps you have seen a great opportunity for Christian service arise, and some people are sent immediately to the work, while still others are being trained to go. yet you are forced to do nothing but sit and wait. Or perhaps sickness and poverty has come your way, or you have had to endure some terrible disgrace. Whatever your situation, you have been kept from service, and not you feel angry and do not understand why you should be excluded from this part of the Christian life. It seems unjust that you have been allowed to enter the garden but have found no path assigned to you once inside.

Be still, dear soul... things are not what they seem! You are not excluded from any part of the Christian life. Do you believe that the garden of the Lord only has places for those who walk or those who stand? No! It also has a place set apart for those who are compelled to sit. Jesus is delighted by the sight of us. For through our mere fragrance and beauty , we have brought Him joy. An just our existence and the preservation of His law has lifted our Masters heart.

Workout:
WOD: Test Day

Warm Up:

• Snowshoe (Approx 1 hour 15 min)

Work Capacity:

• Grappling Complex: 3 rounds for quality
• Use two 35 lb db's resting only long enough to complete each round w/out putting db's down
• 8 bent over row
• 8 upright row
• 8 military press
• 8 split squats (each leg)
• 8 squats
• 8 military press
• 8 rdl
• Test
• 2 min max situps: 
• 100
• 2 min max pushups:
•  115 
• Notes
• Disappointed in situps was aiming for 110-115
• Pleased with pushups, especially after all shoulder work in the WC portion previous.

Durability:

Mobility: