Training:

15 rounds:
20 pushups
25 situps
15 dips
25 squats

Pullups:
2 x 15 dh

Run:
Crossfit Endurance interval sprints
WU: 4 min easy pace
WC: 10 x 30 second sprint, 90 sec rest
CD: 7 min easy pace

Daily Report
Devotion: My Utmost for His Highest
Daily Reading: Acts 16
Notes:

• Haven been getting all sets of calisthenics unbroken so progressively loaded to 15 sets instead of 10. Happy with the improvement. Took a little longer to rest in between rounds for the last 5 but got everything unbroken. Took a little over 30 min to complete.
• Sprints were tough. Nutrition was pretty poor this weekend due to Memorial Day so the first 5 sprints were difficult to get going. 90 seconds of rest was probably to much looking back. It allowed me to go all out on each sprint but I think to increase conditioning I will scale back to 60 sec of rest between sprints instead.

1 mile run intervals, step-ups, burpees, calisthenics

Training:


1 mile run: (5:47)

10 rounds for time: (28 min)
30 step-ups (w/40lb sandbag)
7 thrusters (2 35lb db's)
10 burpees

1 mile run intervals:
3 rounds: 1 mile run, 2 min rest (splits = 5:35, 5:34, 5:25)

10 rounds AFAP:
20 pushups
20 4 count flutter kicks
15 dips
25 squats

Active Stretch: focused on hip flexors and quads


Daily Report:
Wake Up: 5:00 am
Devotion: Streams in the Desert, My Utmost for His Hightest
Daily Reading: Titus
Body: well rested, not sore at all (no surprising as I haven't hit it really hard these past 2 weeks) Weighed in at 188.2 lbs this morning, not sure why the sudden drop in weight.
Notes:

• Heading out of town next week, after that planning on starting my new template. Looking forward to the programming and going to see where it goes.

sprints, swings, calisthenics

Training:

Late afternoon:

Run:
800 m run (threshold pace)

Sprints:
10 x 20 sec on, 20 sec rest, done AFAP

Run:
800 m run (moderate pace)

1 arm db swings:
100 (50 each arm) (3:10)

Evening:

10 rounds: fast pace (took approx 25 min)
20 Pushups
25 Sit-ups (anchored)
15 Dips
25 Squats

Daily Report:

Wake Up: 5:00 am
Daily Reading: 1 Timothy
Devotion: Streams in the Desert
Abraham remained standing before the Lord. (Gen 18:22)
Abraham grew in his faith not by giant leaps, but step by step, we can do the same. Rebuke all explanations that try to cast doubt.

Wednesday 5.4.11

Wake Up: 5:30 am
Daily Reading: 1 Thessalonians 4-5
Devotion: Streams in the Desert

Workout:
Warm Up: Active Stretch
Training:

• Run: 4.2 miles
• Calisthenics:
• 3 x 15 pullups
• 6 x 30 pushups
• 6 x 35 situps (un-anchored)
• 3 x 20 dips (done between two stools)
• 3 x 50 squats

Durability: Active stretch, focused on hamstings and hip flexors

Notes: 

• Just finished up my training template for a 7 week period. Planning on starting it up here in 2 weeks I believe. I will post here in the next week or so. 
• Body: run felt great. Realized that when I stop doing squats, my hip flexors start to hurt on the runs. Interesting to note. Focused on running form, landing on balls of feet and eliminating heel strike. Pleased that all pullup sets were done unbroken, as well as dips. Un-anchored situps are tough, I have a much harder time with these than anchored. 

Thursday 4.28.11

Wake Up: 5:40 am

Daily Reading: Philippians 2-3

Devotion: Streams in the Desert

When they cried out to the Lord, He raised up for them a deliverer, Othniel..., Caleb's younger brother, who saved them. The Spirit of the Lord came upon him. (Judges 3:9-10)

God is continually preparing His heroes, and when the opportunity is right, He puts them into position in an instant. He works so fast, the world wonders where they came from.

Let the Holy Spirit prepare you, through the discipline of life. And when the finishing tough has been made on the sculpture, it will be easy for God to put you on display in the perfect place.

The day is coming when, like Othniel, we will also judge the nations and will rule and reign with Christ on earth during His millennial kingdom. But before that glorious day, we must allow God to prepare us, as He did Othniel at Kiriath Sepher (Judges 1:11-13) We must allow God to work amid our present trials and in the little victories, the future significance of which we can only imagine. Yet we can be sure that if the Holy Spirit has His way with us, the Lord of heaven and earth has also prepared for us a throne.

Every highway of life descends into the valley now and then. And everyone must fo through the tunnel of tribulation before they can travel on the high road of triumph.

Workout:
AM:

• Max Pushups: (75)

PM:
Warm Up:

• 5 min jump rope, barefoot

Training:

• 3 rounds: 
• 1 mile run, (5:08, 5:11, 5:09) (course a bit short so true times would be approx 10 sec longer)
• 2 minutes rest
• Calisthenics:
• 6 x 30 pushups
• 6 x 35 situps
• 3 x 20 dips (done between 2 chairs)
• 5 x 10 deadhang pullups (1 min rest between sets, first 3 sets done unbroken)

Durability:

• 10 min run, easy pace
• 5 min jumprope, barefoot
• Active stretch
• 60 min hike

Notes:

• Body: no soreness
• Nutrition: clean
• Workout: Trying out a new template, very pleased with the runs. Pushed it hard and was glad to get every run in the low 5's. Dips and pullups need work. Muscular endurance for pullups needs to improve.

Sunday 3.27.11

Wake Up: 7:00 am

Daily Reading: 

Devotion: Streams in the Desert

Workout:

Training:

• 100 4 count flutter kicks
• 100 Dips
• 100 Leg levers
• 100 Pushups (105 in 2 min)
• 75 Pullups

Durability:

• Hike: 1 hour (approx 4 miles)

Sunday 3.13.11

Wake Up:
9:00 am

Daily Reading:
Isaiah 50-51

Devotion:
BSF (bible study fellowship)

Workout:

Baseline:

• Pushups: 6 x 30
• Situps: 6 x 35

Durability:

• 2.87 mile run: (20:55)
• Thought it was a 3 mile run but calculated wrong. Just a recovery run today so I am not to concerned about the time. First mile was done at moderate pace (8 min mile approx), second mile was done much faster. Considering the low volume of running lately due to the winter months I was pretty pleased with how the legs felt. 
• 6 mile hike (1 hour 32 min, approx 15 min)

Saturday 3.12.11

Wake Up:
7:00 am

Daily Reading:

Devotion:

Workout:

8 x 30 pushups
7 x 35 situps

25 min Yoga

25 min walk

Notes;

• Body: still feeling a bit sick so taking it easy. 
• Nutrition: Not good, but not bad. More focused on getting healthy than eating exceptionally clean. Grocery shopping for the week tmrw.
• Weight: 192 lbs 

Thursday 3.10.11

Wake Up:
5:30 am

Daily Reading:
Dueteronomy 11-15

Devotion:
Streams in the Desert

Workout:
Active Recovery

AM: Skill

• Pushups: 2 x 80 pushups (unbroken) 10 min rest between sets

Aftrn: Skill

• Pullups: 50 in as few sets as possible (20,13,10,7)
• All were DH with no leg kip. Arms were pretty fatigued from mornings pushups.

Tuesday 3.8.11

Wake Up:
6:00 am

Daily Reading:

Devotion:
Streams in the Desert
Do as you promised... that your name will be great forever. (1 Chron 17:23-24)

This is one of the most blessed aspects of genuine prayer. Often we ask for things that God has not specifically promised. Therefore we are not sure if our petitions are in line with His purpose until we have persevered for some time in prayer.

Hardly any stance could be more completely beautiful, strong, or safe than that of putting your finger on a promise of God's divine Word and then claiming it. Doing so requires no anguish, struggle or wrestling but simply presenting the check and asking for cash.

Being fully persuaded that God has the power to do what he had promised. (Rom 4:21)

Every promise of God is built on four pillars. The first two are His justice and holiness, which will never allow Him to deceive us. The third is His grace or goodness, which will not allow Him to forget. And the fourth is His truth, which will not allow Him to change, which enables Him to accomplish what He has promised.

Workout:

AM: Skill

• Pushups: 75 consecutive

Afternoon: Skill

• Pullups: 50 in as few sets as possible (22,15,13)
• Pushups: 70 consecutive

Evening: Skill

• Pullups: 2 x 20 nuetral grip pullups, 1 x 20 mixed grip

Notes:

• Coached a basketball game so had no time to workout. Snuck into the opposing teams weight room and got some pullup reps before the game. Nuetral grip pullups were surprisingly easy compared to the I-beam pullups I have been doing.
• Body: good, these past two light days have really helped me out mentally and physically. Basketball is done now so more time to focus on workouts. Weight: 190lbs
• Nutrition: very clean
• Daily Totals:
• Pushups: 145
• Pullups: 110

Saturday 2.26.11

Wake Up:
9:00 am

Devotion:
Streams in the Desert

Workout:

Warm Up:

• ROM Drills

Work Capacity:

• 5 rft (13:40)
• 20 Ring pullups
• 20 Pushups
• 20 Situps
• 20 Squats

Stamina: 

• 500 Burpees for time: (49:00)
• What a mental battle. Goal was to do 10 on the minute. If I would not have planned before how to attack this challenge I would not have finished in under 50 minutes which was my goal. I told myself that everyone in the Sealfit forum finished in under 50 minutes so I had to as well. Felt great to push through and finish.

Durability:

• 100 4 count flutter kicks
• SF Hip Moblity x 3
• Hug Hip mobility x 3
• Him Hip mobility x 2

Strength:

• Ring pullups: (15,15,10,10)

Notes:

• Body: Sore in lower back
• Nutrition: Fair
• Daily Totals:
• Pullups: 150
• Pushups: 100
• Situps: 100
• Squats: 100
• Burpees: 500
• Abs: 100

Tuesday 2.22.11

Wake Up:
5:30 am

Daily Reading:
Mark 10-11

Devotion:
Streams in the Desert

Workout:

AM: Skill

• DH Pullups: 10,13,10,10,15 (1 min rest between sets)
• Final max was low due to only 1 min rest between sets.

PM:
Sealfit: Unbeatable

Warm Up:

• 4 rounds for quality
• 20 Pushups
• 20 Weighted Crunches
• 20 Stationary Lunges

Work Capacity: 

• 10 rounds for time: (18:48)
• 12 Squat (using 2 35lb db's)
• 12 Sitting strict military press (2 35lb db's)
• 6 Burpee
• Notes:
• Military press was very tough. Split up 8,4 for most of the rounds. Shoulders were smoked. Being seated during the presses was very difficult, took out all leg drive and increased the use of core stabilizers. Pleased with the time because everything was done with full ROM.

Durability:

• Active stretch
• Quadrupedal movements:
• Hip rotations (forward, back, vertical)
• Donkey kicks

Rest 3 hours:

SOF Workout:

• On the minute for 30 min:
• 5 bent over rows (2 35lb db's)
• 10 Pushups (Chest to deck)
• 15 Squats (full ROM)

Notes:

• Body: good, arms are tired from all the body weight work, not sore, just tired.
• Nutrition: Clean
• Daily Totals:
• Pushups: 380
• Pullups: 58
• Lunges: 80
• Squats (air): 450
• Squats (weight): 120
• Military Press: 120
• Burpee: 60
• BOR: 150

Monday 2.14.11

Wake Up:
4:20 am

Daily Reading:
Proverbs 15

Devotion:
Streams in the Desert

Workout:

Morning:
Warm Up:

• 5 rounds for quality:
• 20 Squats
• 20 Pushups
• 20 Lunges

Stamina/Strength:

• 100 Squats (using 2 35lb db's, did not put db's down) 
• Pushups: 70 unbroken, no pause
• Pullups: 9,12,9,9,15 (max)
• Pleased with the improvement in the pullups, grip and fingers are becoming stronger as well.

Notes:

• Planned on doing a metcon at night as well as durability but had a basketball game to coach and didnt get back home until 10:30pm. Decided to skip and do later this week.
• Massive re-feed this weekend. I have been trying to do this for Saturday afternoons and nights and it has really been working well. Monday weight in was at 192 lbs which I was pleased with. Diet on weekend basically adds in more carbs and grains, ie cereal, some bread ect... Amazing how much more bloated I feel when adding carbs back into the diet. This week my goal is to try to replace the minimal amount of carbs I eat with fats and see how my workouts go. It is amazing how much easier the body weight workouts and static holds are when I am at a lower weight.

Thursday 2.10.11

Wake Up:
6:15 am (slept in, should have gotten up and done my devotions and reading)

Daily Reading:
Isaiah 42-44

Devotion:
Streams in the Desert
Do not take revenge, my friends. (Romans 12:19)

There are imes when doing nothing demands much greater strength than taking action. Maintaining composure is often the best evidence of power. Even to the vilest and deadlies of charges, Jesus responded with deep, unbroken silence. His silence was so profound, it caused His accusers and spectators to wonder in awe. To the greatest insults, the most violent treatment, and to mockery that would bring righteous indignation to the feeblest of hearts, He responded with voiceless, confident calmness.

Men may misjudge your aim,
Think they have cause to blame,
Say, you are wrong;
Keep on your quiet way,
Christ is the Judge, not they,
Fear not, be strong.

The apostle Paul said, "None of these things move me" (Acts 20:24). He did not say, "None of these things hurt me." It is one thing to be hurt, and quite another to be moved. The apostle Paul had determined not to move from what he believed was right. He did not value things as we are prone to do. He never looked for the easy way, and placed no value on his mortal life. He only cared about one thing, and that was his loyalty to Christ.

Workout:


Warm Up:

• 30 min of intense grinder PT

Work Capacity:

• 2 rounds of Chief (3 min max effort, 1 min rest, 6 rounds, 6 rounds
• 3 Squat clean
• 6 Pushups
• 9 Squat
• 3 rounds AFAP
• 10 Squat clean
• 30 db pushups
• 50 Squats

Gymnastics work:

• 4 x 15 dips (used two chairs, full ROM)
• L-Sit practice

Monday 2.7.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert
Why are you downcast, O my soul? (Psalm 43:5)

There are only 2 reasons to be downcast. If we were still unbelievers, we would have a reason to be downcast, or if we have been converted but continue to live in sin, we are downcast as a consequence.

There is never a reason to be downcast, for everything else may be brought to God "by prayer and petition, with thanksgiving" (Phil 4:6) And through all our times of need, difficulty, and trials we may exercise faith in the power and love of God.

Remember, in the Lords own timing, help will come.

Our work is to lay our petitions before the Lord, and in childlike simplicity to pour out our hearts before Him, saying:

"I do not deserve that You should hear me and answer my requests, but for the sake of my precious Lord Jesus; for His sake, answer my prayer. And give me grace to wait patiently until it pleases You to grant my petition. For I believe You will do it in Your own time and way."

More prayer, more exercising of our faith, and more patient waiting leads to blessings... abundant blessings.

Workout:

Afternoon Workout:

• Pullups: 8,11,8,8,14 (max) had very little rest between sets 20 approx

Evening Workout:

Warm Up: ROM drills, dynamic stretching, sots press, O/H squat work

Stamina:

• 5 rounds for quality:
• 10 x pullups
• 15 x pushups
• 10 x dips

Work Capacity:

• Angie Sandwich: (15:10) non-partitioned
• 25 x burpee
• 100 x bent over row
• 100 x squat
• 100 x pushups
• 100 x situps
• 25 burpee

Mobility: Yoga, Active stretching

Saturday 1.8.11

Wake Up:

Devotion:

Workout:

Warm Up:

• ROM Drills
• 50 Burpees

Work Capacity:

• 5 rft
• 50 squats
• 50 pushups
• 50 sit-ups

Durability:

• Yoga

Mobility

• Sealfit Hip Mobility

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

Thursday 12.30.10

Wake Up:
5:30 am

Devotion:
Though I walk in the midst of trouble, thou wilt revive me. (Psalm 138:7)

I have called on God in the day of trouble; I have pleaded His promise of deliverance but no deliverance has been given; the enemy has continued oppressing until I was in the very thick of the fight, in the center of trouble.

Though His answer has so long delayed, though we may still continue to go on in the midst of trouble, the center of trouble is the place where He revives, not the place where He fails us. When in the hopeless place, the continued hopeless place, is the very time when He ill stretch forth His hand against the wrath of our enemies and perfect that which concerneth us, the very time when He will make the attack to cease and fail and come to an end. What occasion is there then for fainting?

The Eye of the Storm
Fear not that the whirlwind shall carry thee hence,
Nor wait for its onslaught in breathless suspense,
Nor shrink from the whips of the terrible hail,
But pass through the edge to the heart of the gale,
For there is a shelter, sunlighted and warm,
And Faith sees her God through the eye of the storm.
The passionate tempest with rush and wild roar
And threatenings of evil may beat on the shore,
The waves may be mountains, the fields battle plains,
And the earth be immersed in a deluge of rains,
Yet, the soul, stayed on God, may sing bravely its psalm,
For the heart of the storm is the center of calm.
Let hope be not quenched in the blackness of night,
Though the cyclone awhile may have blotted the light,
For behind the great darkness the starts ever shine,
And the light of God's heavens, His love shall make thine,
Let no gloom dim thine eyes, but uplift them on high,
To the face of thy God and blue of His sky.
The storm is thy shelter from danger and sin,
And God Himself takes thee for safety within;
The tempest with Him passeth into deep calm,
And the roar of the winds is the sound of the psalm.
Be gald and serene when the tempest clouds form;
God smiles on His child in the eye of the storm.

Workout:
WOD: Kona

Work Capacity:

• 130 pushups
• 100 squats
• 100 situps

Notes: short on time. This week has been so busy my workouts have really suffered. 

Saturday 12.25.10: Daily Disciplines

Wake Up:
8:00 am

Devotion:
Streams in the Desert

Workout:
WOD: 

Warm Up:

• Snowshoe on lake (45 min)

Work Capacity:

• 8 rft (10:24)
• 25 Pushups
• 25 Squats
• 25 Situps

Durability:

• 45 ruck march w/ 45 lb pack (Approx 3 miles)
• 40 min walk at night (Approx 2.5 miles)

Wednesday 12.22.10: Daily Disciplines

Wake Up:
5:30 am

Devotion:
Streams in the Desert
A thick and dreadful darkness cam over him (Gen 15:12)

Have you every experienced a terrible sorrow that seems difficult to reconcile with Gods perfect love... A sorrow that comes crashing down upon you, wrings from your souldl its peaceful rest in the grace of God, and casts it into a sea of darkness that is unlit by even one ray of hope? Have you experienced a sorrow caused by unkindness, when others cruelly mistreat your trusting heart, and you even begin to wonder if there is really a God above who sees what is happening yet continues to allow it? If you know this kind of sorrow, then you know something of this "thick and dreadful darkness."

Human life is made of brightness and gloom, shadows and shushine, and dark clouds followed by brilliant rays of light. Yet through it all, God's divine justice is accomplishing His plan, affecting and disciplining each individual soul.

The disciples thought that the angry sea separated them from Jesus. In fact, some of them thought something even worse... they thought that the trouble they were facing was a sign that He had forgotten them and did not care about them.

O dear friend, that is when your troubles can cause the most harm. The devil comes and whispers to you, "God has forgotten you" or "God has forsaken you" and your unbelieving heart cries out, as Gideon once did, "If the Lord is with us, why has all this happened to us?" (Judg 6:13) God has allowed the difficulty to come upon you, in order to bring you closer to Himself. It has come not to separate you from Jesus but to cause you to cling to Him more faithfuly, more firmly, and more simply.

We should abandon ourselves to God more fully at those times when He seems to have abandoned us. Let us enjoy His light and comfort when it is His pleasure to give it to us, but may we not attach ourselves to His gifts. May we instead attach ourselves to Him, and when He oplunges us into the night where pure faith is required, may we still press on through the agonizing darkness.

Oh, for faith that brings the triumph
   when defeat seems very near!
Oh, for faith that brings the triumph
   Into victorys ringing cheer...
Faith triumphant; knowing not defeat or fear.

Workout:
WOD: Edge

Warm Up: 5 rfq

• 10 dips
• 10 pushups
• 10 squats

Work Capacity: 5 rft  (Time: 21:11)

• 30 Pushups
• 10 Squat Clean
• 20 DB Swing
• 30 Upright Row

Strength/Stamina:

• Mobility Complex (5 reps of each excercise, each arm, using 35 lb db)
• DB Swing
• Goblet Squat
• Hang Squat Clean
• 1 arm hang squat clean
• 1 arm hang squat clean to thruster
• 1 arm hang squat clean, press to stand
• 1 arm hang clean to jerk to squat

Durability:

• Skipped due to time

Mobility:

• Skipped due to time