Monday 1.31.11

Wake Up:
5:00 am

Daily Reading:
Psalms 18-23

Devotion:
Streams in the Desert
He giveth quietness (Job 34:29)

He giveth quietness... quietness even in the midst of losing our inner strength and comforts. Sometimes He removes these because we make too much of them. We are tempted to look at our joys, pleasures, passions, or our dreams, with too much self-satisfaction. Then through His gracious love He withdraws them, leading us to distinguish between them and Himself. He draws near and whispers the assurance of His presence, bringing an infinite calm to keep our hearts and minds. He giveth quietness.

Workout:

Warm Up:

• 3 rounds for quality
• Body weight complex
• 6 Squat cleans

Work Capacity:

• 10 rounds for time: (10:07) mighth have done 11 rounds I lost track halfway through... 
• 10 Squat (using 2 35lb db's)
• 10 Bent over row (2 35lb db's)
• 10 DB Pushups (to ensure full ROM)

Stamina:

• 50 Thrusters (using 2 35lb db's)
• Did first 35 unbroken

Durability:

• 200 sit-ups
• 2 x 100 in 2:00 min

Mobility:

• Hip Mobility drills
• Yoga

Friday 1.28.11

Wake Up:
5:00 am

Daily Reading:
Book of Colossians

Devotion:

Almighty and tender Lord Jesus Christ,
Just as I have asked You to love my friends
So I ask the same for my enemies,
You alone, Lord, are mighty,
You alone are merciful.
Whatever you make me desire for  my enemies,
Give it to them.
And give the same back to me.
If I every aske for them anything
Which is outside Your perfect rule of love,
Whether through weakness, ignorance or malice,
Good Lord, do not give it to them
And do not give it back to me.
You who are the true light, lighten their darkness.
You who are the whole truth, correct their errors.
You who are the incarnate word, give life to their souls.
Tender Lord Jesus.
Let me not be a stumbling block to them
Nor a rock of offense.
My sin is sufficient to me, without harming others.
I, a slave to sin,
Beg your mercy on my fellow slaves.
Let them be reconciled with You,
And through You reconciled to me.

Anselm

Workout:
WOD: Motivate

Warm Up:

• 3 rounds for quality: (took approx 12 min)
• Body weight complex
• Sealfit Hip mobility
• 6 Squat cleans

Work Capacity:

• 5 rounds for time: (16:40)
• 20 Burpee
• 15 Bent over row
• 30 Situp
• 45 Squat

Durability:

• Jakes Complex
• Plank work

Mobility: (10-15 min)

• Quadrupedal movments
• Yoga

Wednesday 1.26.11

Wake Up:
5:00 am

Daily Reading:
Book of Colossians

Devotion:
Streams in the Desert
I have begun to deliver... Now begin to conquer and possess. (Duet. 2:31)

Quite often we fail to receive the blessing He has ready for us because we are not moving forward with Him. While it is true we miss many blessings by not waiting for God, we also lose numerous blessings by overwaiting. There are times when it takes strength simply to sit still, but there are also times when we are to move forward with a confident step.

Many of God's promises are conditional, requiring some initial action on our part. Once we begin to obey, He will begin to bless us. The key is faith.

We are destined to fight certain battles, and we think we can never be victorious and conquer our enemies. Yet as we enter the conflict, One comes who fights by our side. Through Him we are "more than conquerors" (Rom 8:37). If we had waited in fear and trembling for our Helper to come before we would enter the battle, we would have waited in vain. This would have been the overwaiting of unbelief. God is waiting to pour out His richest blessings on you. "Go forward" with bold confidence and take what is yours.

"I have begun to deliver, now begin to conquer and possess."

Workout:

Afternoon Workout:

• Skill: Pullups
• 1 x max reps (21, new PR)
• 3 x 5 DH pullups
• Notes:
• Very happy with my pullup progress. Set a PR with 21 consecutive. Did not get full ROM on the last couple though. Still pleased with the effort although a lot of room for improvement, especially in grip. Done on an I-beam.

Evening Workout:

Warm Up:

• Body weight complex: 3 rounds for quality

Stamina:

• Chipper:
• 100 Goblet squat to thruster (1 35lb db)
• 50 Push press (2 35lb db's)
• 100 Squat
• 100 Pushup

Notes:

• Ran short of time so just did an extended stamina portion in the form of a chipper. Loving the BW complex for a warm up.

Tuesday 1.25.11

Wake Up:
5:00 am

Daily Reading:
Entire book of Colossians

Devotion:
Streams in the Desert
Your rod and your staff they comfort me. (Psalm 23:4)

Martin Luther's wife said, "I would never have known the meaning of various psalms, come to appreciate certain difficulties, or known the inner workings of the soul; I would never have understood the practice of the Christian life and work, if God had never brought afflictions to my life." It is quite true that God's rod is like a schooteacher's pointer to a child, pointing out a letter so the child will notice it. In this same way, God points out many valuable lessons to us that we otherwise would never have learned.

God always sends His staff with His rod.

Thy shoes shall be iron and brass; and as thy days, so shall thy strength be. (Deut 33:25)

Each of us may be sure that if God sends us over rocky paths, He will provide us with sturdy shoes. He will never send us on any journey without equipping us well.

Workout:

Warm Up:

• Body Weight Complex: 3 rounds for quality
• 30 Mtn Climbers
• 20 Pushups
• 10 Groiners
• 5 Burpee

Work Capacity:

• 5 rounds for time: (15:15)
• 30 DB swing (15 each side)
• 30 Pushups
• 30 Squat
• 30 Situps

Durability:

• 100 4 count flutter kicks
• 100 Leg levers
• Jakes Plank Complex
• From a plank position (each side)
• 6 knees to elbows
• 6 donkey kick
• 6 alternating leg lifts
• 6 rotating arm raises
• 6 superman
• 6 commando pushup

Mobility:

• Yoga
• Hip mobility complex (once through each leg)
• Sealfit 
• Mtn Athlete Hug
• Sealfit

Notes:

• Sleep: 6.5 hours
• Body: Tired and sore, felt the burpees this morning.
• Originally had burpees involved in the work capacity portion but due to the amount done yesterday decided to split up into 30 pushups and 30 squats.
• Body weight complex is a great warm up. It works the shoulders and hips very well. I am going to try to program this into my warmups more often.
• Due to a lack of mobility in my hips and my lack of balance I will be doing the hip mobility complex at the end of every workout and then a healthy dose of yoga. 

Tuesday 1.04.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
Jesus replied, "You may go. Your son will live." The man took Jesus at his word and departed. (John 4:50)
Whatever you ask for in prayer, believe. (Mark 11:24)

When I am confronted with a matter that requires immediate prayer, pray until I believe God... Until with whole hearted sincerity I can thank Him for the answer. Never pray in a way that will diminish my faith. I may tell God I am waiting, still believing and therefore praising Him for the anser. There is nothing that so fully solidifies faith as being so sure of the answer that I can thank God for it. The type of prayer that empties me of faith frequently arises from focusing my thoughts on the difficulty rather than on God's promise.

Faith is not a sense, nor sight, nor reason, but simply taking God at His word. For the beginning fo anxiety is the end of faith, and the beginning of true faith is the end of anxiety.

I will never learn faith in comfortable surroundings. God gives me His promises in a quiet hour, seals my covenants with great and gracious words, and then steps back, waiting to see how much I believe. He then allows the temptro to come, and the ensuing test seems to contradict all that He has spoken. This is when faith wins its crown. This is the time to look up through the storm, and among the trembling, frightened sailors declare, "I have faith in God that it will happen just as he told me." (Acts 27:25)
Workout:

Morning WOD:

• 3x10 strict pullups (rest only long enough to complete all reps)

Evening WOD:

Warm Up:

• Body Weight Complex (really helped warm up my shoulders) 
• 30 Mtn Climbers
• 20 Chest to Deck pushups
• 10 groiners
• 5 Burpees
• 100 Jumping Jacks
• 2 hours of basketball

Work Capacity: Variation of Lazooka (SealGrinderPT): 4 rft (30:28)

• 25 DH Pullups
• 20 Bent over row (using 2 35lb db's)
• 25 Burpee
• 30 Squat
• 30 Db swings (15 each arm)

Notes:

• Was disappointed in my time. This workout really emphasized by two biggest weaknesses in pullups and burpee's. Pullups took forever as I had to do them strict because of a wall. Did a few chinups instead of pullups on the last 2 rounds. Burpees after bent over rows were terrible every round. Took about 5 or 10 burpees in to finally get my arms loosened up. I am getting very good at the db swings. I know it is a low weight but that is what I have. Cannot stress how important it is to open my hips at the top of the swing. Smoother is truly faster in that particular excercise.
• Ate a heavy meal of pasta before the workout which was not a good idea as I felt lethargic and slow going from excercise to excercise. Had a partner for this so that was encouraging to go through the pain with someone else. Both of us were wiped out after the WC portion.
• I really have a love hate relationship with the longer metcons for work capacity portions. I love how I feel when I am done but forging through the mental barrier at about the 15 min mark is difficult every time. Interesting to note that the last thing I want to do at the end of a long metcon is stretch and do mobility but in my opinion that is one of the most important portions of the workout. This is drilled into my head every time that I skip it and wake up the next morning sore as heck. 
• This week is a solid, heavy workload as I was dissapointed in my work ethic during the holidays.   

Durability:

• 100 4 count flutter kicks (broke into two sets of 50)

Mobility:

• Sealfit Hip Mobility x 1
• Mtn Fitness HUG drill x 1
• Frog and cobbler stretch
• Active stretch for hamstrings and quads
• Practiced handstand hold

Monday 12.27.10

Wake Up:
5:30

Devotion:
Streams in the Desert
Not by might, nor by power, but by my spirit, saith Jehovah of hosts. (Zech 4:6)

I have only to get in touch with Him and to maintain communication with Him, though it may be only one little finger of faith, and that will be enough to make His power mine for the doing of this bit of service that just now seems too much for me. And I was helped to dismiss my weariness and to realize this truth.

Abandoned
Utterly abandoned to the Holy Ghost!
Seeking all His fulness at whatever cost;
Cutting all the shore-lines, launching in the deep,
Of His mighty power, strong to save and keep.
Utterly abandoned to the Holy Ghost!
Oh! the sinking, sinking, until self is lost!
Until the emptied 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! no will of my own;
For time and for eternity, His, and His alone;
All my plans and purposes lost in His sweet will,
Having nothing, yet in Him all things possessing still.
Utterly abandoned! tis so sweet to be
Captive in His bonds of love, yet so wondrous free;
Free from sin's entanglements, free from doubt and fear,
Free from every worry, burden, grief or care,
Utterly abandoned! oh, the rest is sweet,
As I tarry, wating, at His blessed feet;
Waiting for the coming of the Guest divine,
Who my inmost being shall perfectly refine.
Lo! He comes and fills me, Holy Spirit sweet!
I, in Him, am satisfied! I, in Him, complete!
And the light within my soul shall nevermore grow dim
While I keep my covenant... Abandoned unto Him!
---Author Unknown---

Workout:
WOD: Barber

Warm Up:

• Body Weight Complex: 2 rfq
• 30 Mnt Climbers
• 20 Pushups
• 10 Groiners
• 5 Burpee

Work Capacity: (14:58)

• 21-15-9: Hanging Squat Clean, Upright Row
• 50 Burpee
• 9-15-21: Military Press, Suitcase Crunch (full ROM)

Notes: Squat cleans and upright rows were done unbroken, burpees were hell as usual, especially after poor diet during the holidays. Military press were very tough especially after the burpees. 

Mobility:

• Sealfit Hip Mobility
• Pause Squat (1 min)

Durability:

• Snowshoe (60 min)

Tuesday 12.21.10: Daily Disciplines

Wake Up:
6:00 am

Devotion:
Streams in the Desert
And Jesus being full of the Holy Ghost returned from Jordan, and was let by the Spirit into the wilderness, being forty days tempted byy the devil. (Luke 4:1-2)

Jesus was full of the Holy Ghost, and yet He was tempted. Temptation often comes upon a man with its strongest power when he is nearest to God. As someone has said, "The devil aims high." He got one apostle to say he did not even know Christ.

Very few men have such conflicts with the devil as Martin Luther had. Why? Becasue Martin Luther was going to shake the very kingdom of hell. Oh what conflicts John Bunyan had! If a man has much of the Spirit of God, he will have great conflicts with the tempter. God permits temptation because it does for us what the storms do for the oaks... it roots us; and what the fire does for the paintings on the porcelain... it makes them permanent.

You never know that you have a grip on Christ, or that He has a grip on you, as well as when the devil is using all his force to attract you from Him; then you feel the pull of Christ's right hand.

Extraordinary afflictions are not always the punishment of extraordinary sins, but sometimes the trial of extraordinary graces. God hath many sharp-cutting instruments, and rough files for the polishing of His jewels; and those He especially loves, and means to make the most resplendent He hath oftenest His tools upon. (Archbishop Leighton)

I bear my willing witness that I owe more to the fire, and the hammer, and the file, than to anything else in my Lord's workshop. I sometimes question whether I have ever learned anything except through the rod. When the schoolroom is darkened, I see most. (C.H. Spurgeon)

Workout:
WOD: Whitten

Warm Up:

• Body Weight Complex: 4 rfq
• 30 Mountain Climbers
• 20 Pushups
• 10 Groiners
• 5 Burpee 

Work Capacity:

• Whitten: 5 rft: 
• 22 DB Swings (11 each arm)
• 22 Squat
• 22 Pushups
• 22 1 Arm SDHP (11 each arm)
• Total Time: 11:04

1 minute rest then:

• Mountain Athlete Leg Blaster: 5 rft
• 20 Squats
• 20 Lunges
• 20 Jumping Lunges
• 10 Jumping Squats
• Times each round: 1:17, 1:16, 1:17, 1:17, 1:14 (30 sec rest between rounds)

Durability:

• 111 situps in 2 min
• 100 Flutter Kicks (unbroken)

Mobility:

• Sealfit Hip Mobility x 3