Monday: FS, PR, THR, Sprint

WOD: Evening
Standard Warm Up (shortened)

Front Squat:
5 x 155#
5 x 175#
12 x 185#

Press:
5 x 95#
5 x 105#
5 x 125#

Thrusters:
15 x 55#
10 x 65#
7 x 75#
5 x 85#
5 x 95#
3 x 3 x 135#

WOD 2: Evening
10 x 400 m sprints (course a bit short of full 400 m)
(1st 400 ran in 1:17, 2-9 were all done between 1:11-1:13 and 10th was all out at 1:04 which is a PR)

Daily Report:
Notes: Terrible day of strength training, no energy and lack of motivation. However, it was an awesome day of conditioning. I took a 20 min break after lifting, re-focused and got my mind right before the sprints in order to salvage the day. Runs were all easy and pacing was right on target. The last 400 m sprint was a personal best.
Sleep: 8.5 hours
Reading: Ephesians 2-3

Tuesday: W15, M2

Training:

Evening:
Baseline:

• 50 x goblet squat
• 50 x db swing
• 50 x good morning

Work Capacity:

• 4 rounds for time: (9:55)
• 30 x stationary lunge
• 12 x 1 arm db thruster (35lb db, 12 right, 12 left)
• 20 x 4 count flutter kick
• 10-8-6-4-2 (1 arm db snatch, 1 arm strict military press)

Durability:

• Short active stretch

Endurance:

• 5 mile run (easy pace, in Vibrams)

Daily Reading:
Job 21-24

1.) Facts:

• Eliphaz believes that Job's current situation has been brought about by a sin that he has not confessed or brought to the light. He believes that if only Job knew of God's intense personal interest in him that he would not take his sin so lightly. This however, does not apply to Job for he was an upright man and full of integrity. He had asked for the forgiveness of his sins earlier and submitted himself to God. In chapter 23, Job explains to Eliphaz that he would repent if only he knew what he had done wrong. Job is simply looking for an explanation from God. 

2.) Lessons:

• Success is not based upon outward performance or what the world deems as successful. Success is based upon the state of our heart and our relationship to God.
• 21:22 - "Can anyone teach knowledge to God?" The way I respond to personal struggles shows my attitude towards God. 
• 22: 12-14 - Even though Job's sin did not bring about his calamities and sorrow, sin often entangles us and God will use our sin to correct our behavior. Our sin cannot be taken lightly as it separates us from God.

3.) Applications:

• Their are times in life where evil men do prosper and experience wealth and happiness, however, as Christians we cannot base success on outward performance, but on the state of our heart. God will punish the wicked and we will all be held accountable for our actions on the day of judgement.
• God has an intense personal interest in us and we cannot take our sin lightly. We must submit to God and be at peace with Him.
• 22:5 - "Is not your wickedness great? Are not your sins endless?" This verse confirms our fallen nature and our need for repentance and forgiveness. 
• 22:21-23 -  “Submit to God and be at peace with him; in this way prosperity will come to you. Accept instruction from his mouth and lay up his words in your heart. If you return to the Almighty, you will be restored."
• 23:10 - "when he has tested me, I will come forth as gold."

4.) Daily Meditation: 4:45-5:45am

• 23:10 - "when he has tested me, I will come forth as gold."

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. 

Friday 4.8.11

Wake Up: 5:30 am

Daily Reading: Romans 5-6

Devotion: Streams in the Desert

Workout: Sealfit, Excavate

Baseline:

• 30-20-10 of 40lb sandbag thrusters, pushups

Work Capacity:

• 10 rounds for time: (9:31)
• 10 Thrusters (using 2 35lb db's)
• 10 Pushups

Stamina:

• 5 rounds for quality:
• 15 Push Press (using 2 35lb db's)
• 10 Upright row

Durability:

• 10 x 100m sprints (15 sec rest between sprints)
• 100 leg levers (unbroken)
• Active stretch/contrast shower

Notes:

• Body: Shoulders are extremely tight and sore
• Nutrition: Good, had quite a few carbs.
• Workout: This one looked easy on paper but it was terrible. My shoulders were on fire during the work capacity. 

Wednesday 2.2.11

Wake Up:
5:00 am

Daily Reading:

Devotion:
Streams in the Desert
In the shadow of his hand he hid me; he made me into a polished arrow and concealed me in his quiver. (Isaiah 49:2)

In the shadow... each of us must go there sometimes. The glare of the sunlight is too bright, and our eyes become injured. Soon they are unable to discern the subtle shades of color or appreciate neutral tints, such as the shadowed sickroom, the shadowed house of grief, or the shadowed life where the sunlight has departed.

But fear not! It is the shadow of God's hand. He is leading you, and there are lessons that can be learned only where he leads.

The photograph of His face can only be developed in the dark room. But do no assume that He has pushed you aside. You are still in his quiver. He has not thrown you away as something worthless.

He is keeping you nearby till the moment comes when He can send you quickly and confidently on some mission that will bring Him glory. O shadowed, isolated one, remember how closely the quiver is tied to the warrior. It is always within easy reach of his hand and jealously protected.

In some realms of nature, shadows or darkness are places of greatest growth. The beautiful Indian corn never grows more rapidly than in the darkness of a warm summer night. The sun withers and curls the leaves in the scorching light of noon, but once a cloud hides the sun, they quickly unfold. The shadows provide a service that the sunlight does not. The starry beauty of the sky cannot be seen at its peak until the shadows of night slip over the sky. Lands with fog, clouds, and shade are lush with greenery. And there are beautiful flowers that bloom in the shade that will never bloom in the sun. Florists now have their evening primrose as well as their morning glory. The evening primrose will not open inthe noonday sun but only reveals its beauty as the shadows of the evening grow longer.

If all life were sunshine,
   Our face would long to gain
And feel once more upon it
   The cooling splash of rain.


Workout:

Morning Workout

• Pullup Work
• 1 x max (23)
• 2 x 10 commando pullup

Evening Workout:

Warm Up:

• 1 hour of full court basketball
• Turkish Get-Ups: 10 each side (35lb db)

Work Capacity:

• 21-15-9: (1:57)
• Thrusters
• Pushups
• Notes:
• Did in front of a window so I could view my range of motion. Pushups were fine but on thrusters my ROM could def improve. Still pleased with the time but not necessarily with the integrity of the movement.

Stamina:

• SealGrinderPT: 30 min at 80-90%.

Durability:

• Did some quadrupedal movements to open up hips

Mobility:

• Yoga: 15 min

Notes:

• Really need to focus on going below parallel on my squats. Will try slowing down and not focusing so much on time as much as depth of squat. Quadrupedal natural movements are fun and a great way to open up my hips. Mobility and flexibility is getting better due to constant practice but not anywhere near where is needs to be. Shoulders and back need improvement.   

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 1.7.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert
I have learned to be content whatever the circumstances. (Phil 4:11)

Paul, while being denied every comfort, wrote the above words from a dark prison cell.

Others may do a greater work,
   But you have your part to do;
And no one in all God's family,
   Can do it as well as you.

People who are God's without reservation, have learned to be content whatever the circumstances. His will becomes their will, and they desire to do for Him whatever He desires them to do. They strip themselves of everything, and in their nakedness, find everything restored a hundredfold.

Workout:

Morning WOD:

• 1 x 17 pullups
• 30 sec rest
• 1 x 12 pullups

Evening WOD:

Warm Up:

• 50 air squat
• 25 squat (using 35lb db's)
• 25 seated military press
• Sat on edge of chair and kept feet off the ground. Really used stabilizing core muscles.

Work Capacity: AFAP (5:42)

• 50 Thrusters (using 35 lb db's)
• 50 Pushups (hand release at bottom of each pushup)
• 50 Weighted situps (using 35 lb db)

Stamina:

• Ladder Chipper: 10-9-8-7-6-5-4-3-2-1
• Using 40lb weight vest and 35 lb db's
• Deadlift
• Alternating legs every rep
• Pushups
• Feet elevated. Done using two folding chairs to ensure full ROM
• Squat Clean

Durability:

• Active stretch