Wednesday 4.20.11

Wake Up: 4:30 am

Daily Reading: 2 Corintheans 9-13

Devotion: Streams in the Desert

Utterly abandoned to the Holy Ghost,
Oh! The sinking, sinking, until self is lost!
Until the emtied 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! It's so sweet to be,
Captive in His bonds of love, yet wonderously free;
Free from sin's entanglements, free from doubt and fear,
Free from every worry, burden, grief or care.

Lo! He comes and fills me, Holy Spirit sweet,
I, in Him, am satisfied! I, in Him complete.
And the light within my soul will nevermore grow dim
While I keep my covenant, abandoned unto Him.

Workout:

AM: Pullups (max reps: 21)

PM: Sealfit, Hammer

BL: ROM drills, extensive dynamic stretch

WC:

• 5 rounds max effort 1 min rest: (1:30, 1:24, 1:28, 1:32, 1:24)
• 10 Squat clean (35lb db's)
• 15 Squat (35lb db's)
• 15 Push Press (35lb db's)
• 20 Chest to Deck Pushups 

Stamina: 

• 5 rounds for quality: (took approx 25 min)
• 20 CF Pushups (hand release at bottom)
• 5 Man-makers (35lb db's)
• 100 step farmers carry (35lb db's)

Durability:

• 1 mile timed run: (5:01.73)
• 100 4 count flutter kicks (unbroken)
• 100 straight leg situps (broke up into sets of 20 then 10, core was shot after flutters)

Notes:

• Body: Hamstrings are a little tight. Seen amazing improvement in recovery times since adding whey protein into diet (morning and post workout)
• Nutrition: clean
• Workout: 
• WC: Really was a hammer. Each round was furious and the squats in the middle were terribly difficult, on the short burst work capacity's I find it hard to control my breathing, I immediately start going into panic breathing mode and this was the case with the squats in the middle.
• Stamina: a mental toughness portion. Man makers are always tough but I got into a cadence and a rhythm through counting and breathing which helped. Going to start doing more CF push ups to ensure full ROM. 
• Durability: HUGE PR RUN! Decided that instead of trying to pace myself I was just going to all out sprint and if I died half way through then I would die but I was going to go all out. Made a conscious choice to go as absolutely hard as I possibly could. Splits were 2:31 and 2:30. Lungs were on fire the last 200 meters. Course is a loop where their is a slight incline on the way out and slight decline on the way back. I am so happy with the time in is nice to see all the hard work and training pay off in measurable PR's.   

Monday 3.21.11

Wake Up:
4:30 am

Daily Reading:
Isaiah 54-57

Devotion:
Streams in the Desert

Workout:
Sealfit: Dano

Baseline:

• ROM Drills, 500 Jump Rope

Stamina: Chipper

• 75 Push Press (2 35lb db's)
• 30,25,20
• 40 DB Man-makers (2 35lb db's) 
• 10,10,10,10

Work Capacity:

• On the minute for 20 min
• 10 Deadlift (2 35lb db's)
• 10 Military Pushups (chest must hit the floor every rep)
• 10 Tuck Jumps

Durability:

• 1 mile timed run: (5:13)
• Yoga, active stretch 10 min

Notes:

• Body: good
• Nutrition: Clean
• I crave carbs in the morning so I usually try to get a slow digesting carb of some sort in there otherwise I completely tank for energy during the day. Bfast lately has been grapenuts or oatmeal. I will try adding a protein in from now on.
• Workout:
• Push press went well and I was pleased with my splits.
• Man makers are awful every time. They are by far my least favorite exercise. Split them up into 4 x 10 with short breathers in between. Took about 15 min to complete 40. Every time I lost count I added 1 rep as a punishment so I did at least an extra 4 or 5.
• Work capacity was a lung burner. Finished each round in about 30 seconds so had 30 seconds to rest before the next round. I really focused on form on the DL's and pushups. Chest hit the deck each push up for a rep to count.
• I was very pleased with the durability. I rested approx 5 min after WC before hitting the run. I sprinted the entire thing and literally had nothing left in the tank after. This is a PR for me so I am happy that I pushed myself.My lungs were on fire following. Walked a while to stretch the legs out after. 

Friday 2.18.11

Wake Up:
4:30 am

Daily Reading:
Proverbs 18
1 Thessalonians

Devotion:
Streams in the Desert

Workout:

Afternoon workout:

• Pullups: 9,12,9,9, 18(max)
• Improved on the last set each day this week. Will up reps in each set for next week.

Evening Workout:
Sealfit: Red Zone

Warm Up: Jump rope (mixed singles and double unders)

Work Capacity:

• 5 rounds for time: (39:56)
• 15 x Curtis P's (using 2 35lb db's)
• 30 x DB Swings (15 each arm, 35lb db)
• 800 m run

Stamina:

• 5 rounds for quality:
• 6 Thrusters (2 35lb db's)
• 5 Man-makers (2 35lb db's)
• Sealfit hip mobility drill: 1 cycle

Durability:

• 100 4 count flutter kicks (unbroken)
• 2 min jump rope to cool down
• Active stretch

Notes:

• Workout was done outside in 15 degree weather
• Extremely pleased with time on WC. Goal was to finish under 8 min per round. Curtis P's are terrible as always and it took a while to get into the DB swings because my back has been bothering me lately. Proud of the mental fortitude it took to finish this workout. Wanted to quit after 3 rounds but pushed on, I am glad that I did. 
• Bought some gymnastics rings from sealgrinderpt today and am pumped to receive them. Want to learn to do muscle ups and other body weight exercises.
• Today was my diet cheat day. Major carb load. Had oatmeal with peanut butter for breakfast, spinach, vegitables, eggs, bacon, chicken and chocolate milk for lunch, foot long turkey on wheat sub with lots of veggies from subway and then 3 large pieces of almond coffee cake for dessert. High carb refeed, Still working out the details of the refeed haha 

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.