Friday 4.29.11

Wake Up: 4:30 am

Daily Reading: Philippians 2-3

Devotion: Streams in the Desert

Workout:
Warm Up: ROM drills

Training:

• AMRAP 30 min: Step-Ups w/ 40lb sandbag
• 611 steps (lost count a couple times but kept a solid pace the entire time. Sandbag got a little awkward at times)
• 3 rounds for quality: DB Shoulder Complex
• 8 Bent over row
• 8 Upright row
• 8 Strict military press
• 8 Curl to press
• Finisher: AMRAP 2:30: 40lb Sandbag thruster
• 53

Durability: Active stretch

Notes:

• Body: elbows are really bothering me. I think it is from the dips yesterday. 
• Nutrition: Clean
• Workout: Not happy with the workout or the intensity. Need to be better. Sandbag thrusters at the end were pitiful. 

Monday 1.24.11: Week 29

Wake Up:
5:00 am

Daily Reading:
Entire book of Colossians

Devotion:
Streams in the Desert

Delayed answers to prayers are not refusals. Many prayers are received and recorded, yet underneath are the words, "My time has not yet come." God has a fixed time and an ordained purpose, and He who controls the limits of our lives also determines the time of our deliverance.

Workout:

Afternoon Workout:
Stamina:

• 150 Burpees (done at 80-90%)

Evening Workout:
Warm Up:

• DB Complex: x 3 (using 2 35lb db's)
• 6 RDL
• 6 Bent over row
• 6 Hang clean
• 6 Squat
• 6 Military Press
• 6 Squat
• 6 Pushup

Work Capacity:

• 7 rounds for time: (14:42)
• 5 Kneeling military press
• 10 1 leg RDL (5 each leg)
• 15 Bent over row
• 10 SDHP

Durability:

• 100 situps

Mobility:

• Active stretch

Notes:

• Sleep: 7 hours (10pm - 5am)
• Weight: 194 lbs (lowest in a while, hasnt affected performance)
• Trying a new routine this week. I know that I need at least 7 hours of sleep to fuction optimally so trying to get to bed by 10 pm each night. I was challenged this weekend to set aside a time each day as a quiet time so am trying to get up each morning at 5 am and having my quiet time be from 5:00-5:45 each morning. This time includes my devotion, daily reading and prayer. Daily reading will be the study of Colossians this week. Read the entire book, every morning.

Thursday 1.20.11

Wake Up:
6:00 am

Devotion:
Streams in the Desert
Sorrow is better than laughter, because a sad face is good for the hear. (Eccl 7:3)

Sorrow reveals unknown depths of the soul, and unknown capacities for suffering and service. Sorrow is God's tool to plow the depths of the soul, that it may yield richer harvests. If humankind were still in a glorified state, having never fallen, then the strong floods of divine joy would be the force God would use to reveal our souls capacities. But in a fallen world, sorrow, yet with despair removed, is the power chosen to reveal us to ourselves. Accordingly, it is sorrow that causes us to take the time to think deeply and seriously.

Sorrow makes us move more slowly and considerately and examine our motives and attitudes.

God never uses anyone to a great degree until He breaks the person completely. Joseph experienced more sorrow than the other sons of Jacob, and it led him into a ministry of food for all the nations. It takes sorrow to expand and deepen the soul.

In the same way we say, "Blessed is the night, for it reveals the stars to us," we can say, "Blessed is sorrow, for it reveals God's comfort." The storm that impoverishes us makes us rich.

Workout:
WOD: Scout

Warm Up:

• Mtn Athlete DB Complex: 3 rounds for quality
• 6 RDL
• 6 Squat Clean
• 6 Thrusters
• 3 Scottie Bob
• 10 Situps

Work Capacity:

• 5 rounds for time (13:55)
• 30 Squat (2 35lb db's)
• 20 Burpee

Durability:

• 100 4 count flutter kicks (unbroken)

Mobility:

• Hip Mobility

Notes:

• Body: Lower back and shoulders are sore
• Sleep: 8 hours
• Nutrition: good

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:

Saturday 12.18.10: Daily Disciplines

Wake Up:
6:30 am

Workout:
WOD: Complex

Warm Up: 4 RFQ

• DB Complex 1
• 6 RDL
• 6 Upright row
• 6 Squat
• 6 Military Press
• 6 Squat

Work Capacity: 5 RFQ

• 6 Squat Cleans
• 20 Situps