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

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)

Monday 2.21.11

Wake Up:
5:30 am

Daily Reading:
Proverbs 21
Mark 1-3

Devotion:
Streams in the Desert

Workout:

AM Pt:

• Consecutive pushups: 90 (could have increased ROM so not counting it as a PR)

PM:

Sealfit: Unstoppable

Warm Up:

• ROM drills, active stretch

Work Capacity:

• AMRAP 20 min: (22 rounds)
• 5 burpees
• 10 pushups
• 15 squats

Stamina:

• 4 rounds for quality:
• 15 Push Press (2 35lb db's)
• 10 Clapping pushups
• 150 Jump rope

Durability:

• Snowshoe: 30 min
• Walk: 15 min
• 100 Situps
• 100 4 count flutter kicks
• 100 leg levers
• Hip mobility drills

Notes:

• Body: 192.5lbs this morning. Pretty pleased considering nutrition was pretty poor this wknd
• Nutrition: good
• Workout: pleased with WC, did not have access to pullup bar today so I will do my pullup workout tmrw. Burpees were a tough sub for pullups in the WC portion. Snowshoed through 12-17 inch drifts for 30 min and that was much tougher than expected. Had to walk for 15 min afterward to stretch out my legs. Great start to the week. 
• Daily Totals:
• Burpees: 110
• Pushups: 350
• Squats: 330
• Push Press: 60
• Jump Rope: 600
• Abs: 300

Tuesday 2.15.11

Wake Up:
5:45 am

Daily Reading:

Devotion:
Streams in the Desert
Do not fret because of evil men or be envious of those who do wrong. (Psalm 37:1)

Never become extremely upset over your circumstances. Do not fret, Never get unduly upset. Even for a good reason, worrying will not help you. It only heats up the bearings but does not generate any steam. It does not help the locomotive for its axles to become hot; their heat is only a hinderance. The axles become heated because of unnecessary friction. Dry surfaces are grinding against each other instead of working in smooth cooperation, aided by a thin cushion of oil.

Friction leads to heat, and heat can lead to very dangerous situations.

Dear restless heart, be still, dont fret and worry so,
God has a thousand ways His love an dhelp to show,
Just trust, and trust, and trust, until His will you know.

Dear restless heart, be still, for peace is God's own smile,
His love can every wrong and sorrow reconcile,
Just love, and love, and love, and calmly wait awhile.

Dear restless heart, be brave, dont moan and sorrow so,
He has a meaning kind in in chilly winds that blow,
Just hope, and hope, and hope, until you braver grow.

Dear restless heart, recline upon His breast this hour,
His grace is strength and life, His love is bloom and flower,
Just rest, and rest, and rest, within His tender power.

Dear restless heart, be still! Dont struggle to be free,
God's life is in your life, from Him you may not flee,
Just pray, and pray, and pray till you have faith to see.

Workout:

Warm Up: Dynamic stretch, ROM drills

Work Capacity:

• AMRAP 25 min (15 full rounds)
• 5 Burpee
• 6 Squat clean (2 35lb db's)
• 7 Thrusters (2 35lb db's)

Durability:

• 1 x 800 m run (2:41, pleased considering my lack of running due to weather and ice)
• 2 x 400 m run
• 4 x 200 m run
• 6 x 100 m run

Mobility: Yoga, Active stretch

Notes:
Body: Back is really sore after the squat cleans and thrusters

Monday 1.17.11

Wake Up:
5:40 am

Devotion:
Streams in the Desert
Daniel, servant of the living God, has your God, whom you serve continually, been able to rescue you? (Daniel 6:20)

God is the living God. Be assured, if you walk with Him, look to Him and expect help from him, He will never fail you.

"One day I came to know Dr John Douglas Adam", wrote Chrles Gallaudet Trumbull. "I learned he considered his greatest spiritual asset to be his unwavering awareness of the actual prescence of Jesus. Nothing sustained him as much, he said, as the realization that Jesus was always actually present with him This realization was totally independent of his own feelings, his worthiness, and his pereptions as to how Jesus would demonstrate His presence.

"Furthermore, he said Christ was the center of his thoughts. Whenever his mind was free from other matters, it would turn to Christ. Whenever he was alone, and no matter where he was, he would talk aloud to Christ as easily and as naturally as to any human friend. That is how very real Jesus' actual presence was to him."

Workout:
WOD: Vision

Warm Up:

• 20 1 arm pushups (10 each side)
• 100 Squats

Stamina:

• 5 rounds for quality
• 10 Hindu Pushups
• 20 DB snatch (10 each side)

Work Capacity:

• AMRAP 30 min (19 rounds)
• 5 Burpee
• 10 Pistol (5 each leg)
• 15 Suitcase crunch

Mobility:

• Hip mobility drills
• Hindu pushup practice

Tuesday 1.11.11

Wake Up:
8:00 am

Devotion:
Streams in the Desert
Comfort, comfort my people, says your God. (Isaiah 40:1)

Store up comfort. This was the prophet Isaiah's mission. The world is full of hurting and comfortless hearts. But before you will be competent for this lofty ministry, you must be trained. And your trraining is extremely costly, for to make it complete, you too must endure the same afflictions that are wringing countless hearts of tears and blood. Consequently, your own life becomes the hospital ward where you are taught the divine art of comfort. You will be wounded so that in the binding up of your wounds by the Great Physician, you may learn how to render first aid to the wounded everywhere. Do you wonder why you are having to experiance some great sorrow? Over the next ten years you will find many others afflicted in the same way. You will tell them how you suffered and were comforted. As the story unfolds, God will apply the anesthetic He once used on you to them. Then in the eager look followed by the gleam of hope that chases the shadow of despair from the sould, you will know why you were afflicted. And you will bless God for the discipline that filled your life with such a treasure of experience and helpfulness.

God comforts us not to make us comfortable, but to make us comforters.
John Henry Jowett

They tell me I must bruise
   the roses leaf,
Ere I can keep and use
   its fragrance brief.

They tell me I must break
   the skylarks heart,
Ere her cage song will make
   the silence start.

They tell me love must bleed
   and friendship weep,
Ere my deepest need
   I touch that deep.

Must it be always so
   with precious things?
Must they be bruised and go
   with beaten wings?

Ah yes! by crushing days
   by caging nights, by scar
Of thorn and stony ways,
   these blessings are!

Workout: Rankel

Morning Workout:

• 3 x 10 DH pullups (all sets unbroken)

Evening Workout:

Warm Up:

• 3 Rounds for quality
• 20 Goblet squat (using 1 35lb db)
• 20 Kneeling chest to overhead (1 35lb db)
• 20 Pushup
• 15 Burpee

Work Capacity: Rankel

• AMRAP in 20 min (7 rounds)
• 12 Deadlift (using 40lb vest and 2 35lb db's)
• 7 Burpee
• 12 DB swing (6 each arm)
• 7 Burpee

Durability:

• 100 situps for time
• 50 supermans

Mobility:

• Mtn Athlete Hip Mobility drills (HAM, HUG, HIM)
• 10 min yoga

Monday 1.10.11

Wake Up:
4:30 am

Devotion:
Streams in the Desert

Beloved, whenever you are in doubt as to which way to turn, submit your judgment absalutely to the Spirit of God, asking Him to shut every doore but the right one. Say to Him, "Blessed Spirit, I give to You the entire responsibility of closing every road ans topping every step that is not of God. Let me hear Your voice behind me whenever I turn aside to the right or to the left.

In the meantime, continue along the path you have already been traveling. Persist in your calling until you are clearly told to do something else. O traveler, the Spirit of Jesus is waiting to be to you what He was to Paul. Just be careful to obey even His smallest nudging or warning. Then after you have prayed the prayer of faith and there are no apparent hindrances, go forward with a confident heart. Do not be surprised if your answer comes in doors closing before you. But when doors are shut to the right and left, an open road isi sure to lead to Troas. Luke waits for you there, and visions will point the way to where vast opportunities remain open, and faithful freinds are waiting.
F.B. Meyer

Workout:
WOD: Tracker

Morning Workout:

• Max reps pullups (done on an I-beam)
• 1 x 20 (PR)

Evening Workout:
Warm Up:

• Sandbag Drills: 10 min
• Squats, squat cleans, shoulder raises, upright rows ect...

Stamina:

• 30 Squats (2 35lb db's)
• 400 stationary lunges (200 each leg) (14:30)
• Hip Mobility

Work Capcity: Tracker

• AMRAP in 30 min (15 rounds)
• 5 Squat clean
• 7 Kneeling strict military press
• 10 SDHP

Durability:

• 100 4 count flutter kicks (unbroken)
• 100 Leg levers (broke into sets of: 50-25-25)

Notes:

• Set a PR in pullups this morning. Nice to see the hard work paying off. 25 consecutive is the next goal.
• Stamina portion was mentally challenging. Lunges were monotonous and boring but got through them all unbroken.
• Work capacity was tough both mentally and physically. Paced myself and did 1 round every 2 min. Finished with about 30 sec to rest before starting the next round each time. 30 min amrap's are tough on the body and I find I really have to push myself to get those last couple of rounds. It's a great feeling when I'm finally finished though.
• Did my first completely unbroken set of 100 4 count flutters. Usually I am around 80 or so. I have found that leg levers and flutters really help to open up my hips and get them loose.
• Started this workout at 10:30 pm because of a busy schedule so I was very pleased with the intensity given the late start time.