Tuesday 3.22.11

Wake Up:
4:30 am

Daily Reading:
Hebrews
Psalm 25, Isaiah 50 4-11

Devotion:
Streams in the Desert

Workout:
Sealfit: Discipline


Warm Up:

• 2.6 mile hike (done at threshold pace in the rain)

Work Capacity:

• 4 rounds for time: (34:55)
• 800 m run
• 50 squats
• 50 burpee

Durability:

• Yoga: 22 min

Notes:

• Body: Shoulders are sore from burpees. Hamstrings and hip flexors felt much better after yoga session. Post workout weight: 190#
• Rainy day and I was lacking motivation. Contemplated taking a rest day all night before finally bucking up and doing the workout. Seriously lacking energy lately. I think when doing these workouts my body needs more carbs. I ate a 2 chicken breasts, veggies, a huge bowl of grape nuts and craisons about and hour and a half before the workout and my energy levels improved dramatically. There is no such thing as overtraining, just under sleeping and under eating.
• 800 m runs were the best part of the workout. The first two of them I ran at exactly 3:00 minute pace. ROM could improve on the squats a bit. This has been a point of emphasis lately and showed up today when I got fatigued. Burpees were terrible in every way. I broke each set of 50 into small attainable goals otherwise mentally I think I would have broke. My body was fine but my mind was telling me to quit the entire time. Definitely a soul searching workout. In hindsight I am so glad I got the motivation to complete this. Huge mental victory considering the fact that I almost skipped for no other reason than laziness. 
• Nutrition: Clean. Going to add more carbs in to compensate for heavy work load. 

Wednesday 3.9.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert
Descend from the crest. (Song of Songs 4:8)

Bearing the burden of crushing weight actually gives Christians wings. This may sound like a contradiction in terms, but it is a blessed truth. While enduring a severe trial, David cried, "Oh that I had the wings of a dove! I would fly away and be at rest" (Ps 55:6) Yet before he finished his meditation, he seems to have realized that his wish for wings was attainable, for then he said, "Cast your cares on the Lord and he will sustain you." (Ps. 55:22)

The word "burden" is described in a Bible commentary as being "what Jehovah has given you." The saints burdens are God-given, leading us to wait upon Him. And once we have done so, the burden is transformed into a pair of wings through the  miracle of trust, and the one who was weighted down "will soar on wings like eagles." (Is. 40:31)

One day when walking down the street,
On business bent, while thinking hard
About the "hundred cares" which seemed
Like thunder clouds about to break
In torrents, Self-pity said to me:
"You poor, poor thing, you have too much
To do. Your life is far too hard.
This heavy load will crush you soon."
A swift response of sympathy
Welled up within. The burning sun
Seemed more intense. The dust and noise
Of puffing motors flying past
With rasping blast of blowing horn
Incensed still more the whining nerves,
The fabled last back-breaking straw
To weary, troubled, fretting mind.

"Ah, yes, 'twill break and crush my life;
I cannot bear this constant strain
Of endless, aggravating cares;
They are too great for such as I."
So thus my heart condoled itself,
"Enjoying misery," when lo!
A "still small voice" distinctly said,
"Twas sent to lift you--not to crush."
I saw at once my great mistake.
My place was not beneath the load
But on the top! God meant it not
That I should carry it. He sent
It here to carry me. Full well
He knew my incapacity
Before the plan was made. He saw
A child of His in need of grace
And power to serve; a puny twig
Requiring sun and rain to grow;
An undeveloped chrysalis;
A weak soul lacking faith in God.
He could not help but see all this
And more. And then, with tender thought
He placed it where it had to grow--
Or die. To lie and cringe beneath
One's load means death, but life and power
Await all those who dare to rise above.
Our burdens are our wings; on them
We soar to higher realms of grace;
Without them we must roam for aye
On planes of undeveloped faith,
(For faith grows but by exercise in circumstance impossible).

Oh, paradox of Heaven. The load We think will crush was sent to lift us Up to God! Then, soul of mine, Climb up! for naught can e'er be crushed Save what is underneath the weight. How may we climb! By what ascent Shall we surmount the carping cares Of life! Within His word is found The key which opes His secret stairs; Alone with Christ, secluded there, We mount our loads, and rest in Him. --Miss Mary Butterfield

Workout:

AM: Skill

• Pushup: 75 consecutive

PM: Sealfit

Rock Portage

Warm Up: 

• 3 rounds for quality
• Frog Complex (squat clean to thruster to squat to thruster = 1 rep. 1 complex = 6 reps)

Work Capacity:

• 3 rounds for time of (21-15-9): 29:37
• Burpee
• Thruster (using 2 35lb db's)
• SDHP (using 2 35lb db's)

Stamina:

• 50 Deadlift (using 2 35lb db's)
• 2 rounds for quality:
• 100 Mtn climbers
• 100 Jump Rope

Durability:

• 550 Jump rope
• 20 min active stretch/yoga

Notes:

• Body: well rested
• Warm up was fun, frog complex is a great way to get shoulders and legs warmed up. Easy to get into a flow and rythem.
• Work capacity was rough. The thrusters were the toughest part by far. Never thought I would look forward to the burpees. This never felt like it was going to end andI was lightheaded toward the end. I did all thrusters unbroken and with full ROM which I was very happy with. I found out a lot about myself during this portion. I wanted to quit after each round but would not let myself. This is a testament to the mental toughness that Sealfit has helped forge through daily adversity and suffering.

Friday 2.4.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert
I will cause you to ride on the heights of the land. (Isaiah 58: 14)

When the storms of life appear, the atmosphere is changed, purified, filled with new life, and part of heaven is brought down to earth.

Facing obstacles should make us sing. The wind finds its voice not when rushing across an open sea but when it is hindered by the outstretched limbs of  pine tree or broken by the strings of an aeolian wind harp. Only then does the harp have songs of power and beauty. Send your soul, which has been set free, sweeping across the obstacles of life. Send it through the relentless forests of pain and against even the smallest hinderances and worries of life, and it too will find a voice with which to sing.

Workout:

Afternoon Workout:
Skill: Pullup

• 3 x 10 DH pullup

Evening Workout
Warm Up:

• 15-10-5 AFAP
• Goblet squat 
• Burpee

Work Capacity
WOD: No Ego

• Reverse Ladder for time: 10...1: Man makers (2x35lb db's), SDHP (2x35lb db's) 
• Time: 49:25
• 10 MM, 4:00 SDHP
• 9 MM, 3:30 SDHP
• 8 MM, 3:00 SDHP
• 7 MM, 2:30 SDHP
• 6 MM, 2:00 SDHP
• 5 MM, 1:30 SDHP
• 4 MM, 1:00 SDHP
• 3 MM, :30 SDHP
• 2 MM, :30 SDHP
• 1 MM, :30 SDHP
• 50 Push Press (2 x 35lb db's, completely unbroken)
• Notes: 
• Did 50 push press at the end because of a low ceiling where I was doing the man makers. This was an awful workout. I wanted to stop after the first 10 man makers. MM are by far my least favorite exercise but I was very happy I pushed through even though my time was not very fast. Did every single squat clean full ROM. SDHP used 2x35lb db's and that got really tough towards the end. By far one of the most mentally challenging workouts I have done. Simply awful in every way. 

Durability:

• 5 min continuous work on O/H squat and sots press with a pipe to work on shoulder flexibility and full ROM on squats. 

Mobility:

• 20 min of active stretch, yoga and hip mobility drills

Notes:

• Body weight: 190 lbs. Happy with this, especially since my performance has not negatively affected. Have really started to lean out.
• Tried to do a fairly strict paleo diet this week to see how the body reacted. This was my first all out effort to do this and I was pleased. 
• Increased: protein and vegitable intake. Ate a ton of lean meat, pork chops and chicken mostly.
• Decreased: Excess carbs except for trace carbs found in the vegitables. Eliminated oatmeal from my breakfasts. Replaced with banana and lots of peanut butter.
• Maintained: Still drank chocolate milk.
• Following a 7 hour sleep schedule by going to bed at 10:00 pm and waking up at 5:00 am to get my devotions and bible study in before heading to work. Have felt more energized this week than in the past. Two unplanned rest days this week due to busy schedule as well as a more regimented sleep and diet plan has had a lot to do with that.
• Basketball coaching is in full swing so at least 2 days a week I end up going straight from work to a game and am not getting home until 10:00 pm so that accounts for the extra rest days in the middle of the week. Nice to have time during the weekend to make them up.

Wednesday 1.19.11

Wake Up:
6:40 am

Devotion:
Streams in the Desert
Then Jesus told his disciples... that they should always pray and not give up. (Luke 18:1)

"Observe the ant," the great Oriental conqueror Tamerlane told his friends. In relating a story from his early life, he said, "I once was forved to take shelter from my enemies in a dilapidated building, where I sat alone for many hours. Wishing to divert my mind from my hopless situation, I fixed my eyes on an ant carrying a kernel of corn larger than itself up a high wall. I counted its attempts to accomplish this feat. The corn fell sixty nine to the ground, but the insect persevered. The seventieth time it reached the top. The ants accomplishment gave me courage for the moment, and I never forgot the lesson." (The Kings Business)

Prayer that uses previously unanswered prayers as an excuse for laziness has already ceased to be a prayer of faith. To someone who prays in faith, unanswered prayers are simply the evidence that the answer is much closer. From beginning to end, our Lord's lessons and examples teach us that prayer that is not steadfast and persistent, nor revived and refreshed, and does not gather strength from previous prayers is not the prayer that will triumph.

"If I neglect practicing one day, I notice; two days, my friends notice; three days, the public notices."
(Arthur Rubinstein, famed pianist)

"I resolved never to stop until I had come to the goal and achieved my purpose"
(David Livingstone)

Workout:
WOD: Quest

Warm Up:

• 3 rounds AFAP
• 33 Goblet squat (35lb db)
• 33 Mtn Climber

Work Capacity:

• 2 rounds for time (15:00)
• 10 Scottie Bob
• 10 Squat clean (2 35lb db's)
• 20 Lunge (using 2 35lb db's)
• 30 Burpee

Durability:

• 100 4 count flutter kicks
• Hamstring stretch

Notes:

• Originally had 5 rounds in the WC portion. This was simply an aweful day. Lack of sleep and a poor diet today killed me. I did not drink enough water throughout the day and then ate a high dairy meal before the workout. I need to get more disciplined on my food intake as it drastically affects my performance. I was originally very excited for this workout but as soon as it started I just died. I have not had a day like this since my introduction into Sealfit 8 months ago. Frusterating and angry that I quit early. I will start recording my food intake from now on.

Friday 1.14.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
When he has brought out all his own, he goes on ahead of them (John 10:4)

This is intensely dfficult work for Him and us, it is difficult for us to go, but equally difficult for Him to cause us pain. Yet it must be done. It would not be in our best interest to always remain in one happy and comfortable location. Therefore He moves us forward. The shepherd leaves the fold so that the sheep will moce on to the vitalizing mountain slopes. in the same way, laborers must be driven out into the harvest, or else the golden grain would spoil.

It could never be better to stay once He determines otherwise; if the loving hand of our Lord moves us forward, it must be best. Forward, in His name, to green pastures, quiet waters, and mountain heights! (Ps 23:2)

Comfort your heart with the fact that the Savior has Himself experienced all the trials He asks you to endure; He would not ask you to pass through them unless He was sure that the paths were not too difficult or strenuous for you.

This is the blessed life... not anxious to see far down the road nor overly concerned about the next step, not eager to choose the path nor weighted down with the heavy responsibilities of the future, but quietly following the Shepherd.

God is in every tomorrow,
   Therefore, I live for today,
Certain of finding at sunrise,
   Guidance and strength for my way;
Power for each moment of weakness,
   Hope for each moment of pain,
Comfort for every sorrow,
   Sunshine and joy after rain.


Workout:
WOD: Punishment

Morning Workout:

• 1 x 20 DH Pullup
• 1 x 10 DH Pullup

Evening Workout:
Warm Up:

• Various Grinder PT 
• 50 Squats
• 20 Lunges
• 30 Pushups (w/ 40lb vest)
• 15 Dips
• 15 4 count flutter kicks
• 10 Military pushups
• Brief handstand practice

Work Capacity:

• For time w/ 40lb vest: (49:24)
• 1,000 step ups (500 each leg)
• Height: 2 stairs

Durability:

• 4 rounds for quality and full ROM
• 25 Pushups
• 25 Squats
• 25 Sit-ups

Mobility:

• 15 min of various yoga, hip mobility and active stretching. 

Notes:

• Originally planned on doing Sealfit WOD today. Had it all planned out but when I started the warm up found I lacked the intensity and focus I needed. Mark Twight has a great quote that says do the workout you deserve. Due to my lack of focus going into the workout I punished myself with this workout.
• Warm up was great. I really like doing grinder pt work during this time. It allows me to focus on opening up my shoulders and hips and using full ROM on my bodyweight movements.
• Work capacity was killer. It demands focus because I had to count all 1,000 steps. I was very pleased that I was able to finish in under 1 hour. That was my goal going in and my plan of attack was to find a solid pace and never stop moving. I did all 1,000 steps unbroken which was a mental victory. 
• I added extra body weight work in the durability section because that is what I deserved for going into the workout unfocused. 
• Took a long hot shower then focused on opening up my hips and my functional mobility work for 15 min after the workout.

Monday 1.3.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
Jesus was made a perfect leader by the things He suffered. He knows how we are formed, he remembers that we are dust. Think of that when you are temped to question the gentleness of His leading. he remembers all the time and will never make you take even one step beyond what your feet are able to endure. Never minds if you think that are unable to take another step, for either He will strengthen you to make you able, or He will call a sudden halt, and you will not have to take it at all.

In pastures green? Not always; sometimes He
Who knewest best, in kindness leadeth me
In weary ways, where heavy shadows be.

So, whether on the hilltops high and fair
I dwell, or in the sunless valleys, where
The shadows lie, what matter? He is there.

Workout:

AM WOD:

• 3x10 strict pullup

PM WOD:
Warm Up:

• Basketball (60 min)

Work Capacity: Rule of 70's (27:21)

• 70 SDHP (2 35lb db's)
• 70 Squat (2 35lb db's)
• 70 Strict Kneeling Military Press (2 35lb db's)
• 70 DB Swings (35lb db, 35 each arm)
• 70 Burpee

Notes: This was mentally exhausting. The kneeling military press took the longest by far. Burpees after the db swings were a gut check as well especially after poor diet from the holidays. Did pullups in the am because that is a weak point that I am trying to work on. Chinups I tend to do just fine with, but pullups for some reason I struggle with.

Stamina:

• 4 rounds for quality
• 25 Pushups
• 25 Squats
• 25 Situps

Wednesday 12.15.10: Daily Disciplines

Wake Up:
5:40 am

Devotion:
Streams in the Desert
Trust in Him. (Psalm 37:5)

The word "trust" is the heart of faith and is the Old Testament word given to the infant, or early, stages of faith. The word "faith" conveys more an act of the will, while the word "belief" conveys an act of the mind or intellect, but trust is the language of the heart. The words "faith" and "belief" reger more to a truth believed or to something expected to happen.

Trust implies more than this, for it sees and feels and it leans on those who have a great, living, and genuine heart of love. Therefore let us "trust also in him" (Ps. 37:5), through all the delays, in spite of all the difficulties, and in the face of all the rejection we encounter in life. And in spite of our feelings and evidence to the contrary, and even when we cannot understand our way or our situation, may we still "trust also in him; for He shall bring it to pass" The way will open, our situation will be changed, and the end result will be peace. The could will finally be lifted, and the light of eternal noonday will shine at last.

Trust and rest when all around you
   Puts your faith to stringent test;


Let no fear or foe confound you,
   Wait for God and trust and rest.


Trust and rest with heart abiding, 
Like a birdling in its nest,
Underneath His feathers hiding,
Fold your wings and trust and rest. 


Workout:
WOD: Thompson

Warm Up:

• ROM Drills

Work Capacity: 10 RFT - Total Time: 21:33

• 6 Commando Pullups
• 29 Squats
• 15 Burpees
• 16 1 Arm DB Swings (8 each arm)

Durability:

• Active Stretch

Notes:

• My buddy joined me for this one. It was nice to have someone to suffer with and the the element of competition that is added when doing a workout with someone else adds an immensely different variable to both physical and mental performance. 10 rounds was very difficult but I got through it by splitting up the workout mentally into small, attainable goals so as to not get overwhelmed by the workload. Very pleased with my time. Definitely could have done a sub 20 min.

Tuesday 12.14.10: Daily Disciplines

Wake Up:
5:40 am

Devotion:
Streams in the Desert
"Therefore I take pleasure in infirmities, in reproaches, in necessities, in persecutions, in distresses for Christ's sake: for when I am weak, then am I strong" 2 Corintheans 12:10

Here is the secret of Divine all-sufficiency, to come to the end of everything in myself and in my circumstances. When I reach this place, I will stop asking for sympathy because of my hard situation or bad treatment, for I will recognize these things as the very conditions of my blessing, and I will turn from them to God and find in them a claim upon Him.

"My God, I have never thanked Thee for my thorn. I have thanked Thee a thousand times for my roses, but not once for my thorn. I have been looking forward to a world where I shall get compensation for my cross; but I have never thought of my cross as itself a present glory. Teach me the glory of my cross; teach me the value of my thorn. Show me that I have climbed to Thee by the path of pain. Show me that my tears have made my rainbows. Alas for him who never sees, the stars shine through the cypress trees."
George Matheson

Workout:

WOD: Burn

Warm Up:

• 200 Shadow Jumps (no jump rope due to low ceilings)
• 100 Funky Jacks
• 75 Mtn Climbers
• 25 Jumping Jacks

Work Capacity: Total Time: 27:17

• 4 min continuous SDHP
• 50 Squats (using two 35lb db's)
• 50 Kneeling Military Press
• 6 min continuous SDHP
• 50 Burpee (3:59)
• 8 min continuous SDHP

Durability:

• 2 rft (103, 88)
• Max rep situps in 2 min
• Yoga: 15 min

Notes:

• Monotonous workout. SDHP were tough mentally and added a very different dimension to the workout, especially when paired with fast movements such as squats and burpees. Low ceiling so thrusters got split up into weighted squats and kneeling military press. Military press took quite a while and slowed my overall time down. I was pleased with burpee time especially since my shoulders were completely shot after military press and SDHP. Pumped about the PR in situps as well.