Tuesday 5.24.11

Training:

ROM drills

Run:
800 m (2:47)

Metcon: (15:07)
300 Jump Rope, 25 pushups, 400 m run
225 Jump Rope, 25 pushups, 400 m run
150 Jump Rope, 25 pushups, 400 m run
75 Jump Rope, 25 pushups, 400 m run

Active stretch

Daily Report:
Wake Up: 6:00 am
Daily Reading: Acts 4
Devotion: Streams in the Desert, My Utmost for His Highest
Notes:

• Over-tired to workout suffered. Lack of sleep and under-recovery caught up with me from the past week. Got everything done in a little over 30 min so a quick workout today.
• Body: sore and stiff all over.

Weekend Workouts

Training: Saturday 5.14.11

Pushups:
80,20, 50

Run:
22 min: moderate pace

Notes: Short on time due to a wedding.
Nutrition: poor the last couple of days

Training: Sunday 5.15.11

Metcon: (22:40)
1 mile run
3 rounds: 25 thrusters, 100 jump rope, 15 burpee
1 mile run

Splits for metcon were: 1st mile (5:15), 30 sec rest, middle 3 rounds (10:35), 25 sec rest, 2nd mile (5:55)

Run:
90 min (covered at the very least 9.5 miles)

Notes: Pleased with the time considering it was done in a dehydrated state as well as with minimal food intake prior to. Felt light headed afterwards but that was due to lack of proper preparation. Nutrition has been poor this weekend but overall I was pleased with the effort, especially the final mile run of the metcon. Thrusters and burpees together are a tough combo. Took a 30 min rest then went for a long run. Felt good to get outside as it was a beautiful day.

Wednesday 4.13.11

Wake Up: 6:00 am

Daily Reading:

Devotion: Streams in the Desert

Workout: Sealfit, Dead Run

Baseline:

• 4 rounds for quality
• Frog complex w/ burpee chaser (using 2 35lb db's)
• Hang squat clean to thruster to squat to thruster = 1 rep
• 6 reps = 1 round
• Burpee chaser = 6 burpees following every round

Stamina:

• 5 rounds for quality: (using 2 35lb db's)
• 6 Thruster 
• 10 Burpee
• 10 standing upright row
• 50 step farmers carry

Work Capacity: Step-Up Sandwich

• For time:(20:14)
• 1 mile run (5:30)
• AMRAP in 8 min of step-ups w/ 40lb sandbag (160 steps, 80 each leg)
• 1 mile run (5:35)
• Notes: took a 1 min break to catch my breath and walk up my driveway after the first run, Went immediately into the second mile after step-ups. Step-ups went well, I was almost exactly on pace for 1000 in 50 min. The second mile was awful. I was going as fast as my legs would carry me. Lungs and legs were on fire afterward.

Durability: 

• 100 Sit-ups
• 100 4 count flutter kicks
• 100 Supermans
• Active stretch

Wednesday 4.6.11

Wake Up: 6:00 am

Daily Reading:

Devotion: Streams in the Desert

We need to be more business like and use common sense with God in claiming His promises. If a man were to go to the bank several times a day, lay his check at the teller's window, and then pick it up and leave without cashing it, it would not be long before the bank would have him throne out.

People who go to the bank have a purpose in mind. They present their check, recieve their cash, and then leave, having transacted their business. They do not lay their check on teh counter, discuss the beauty of the signature, and point out the lovely design on it. No, they want to receive money for their check and will not be satisfied without it. These are the people who are always welcome at the bank, unlike those who simply waste the teller's time.

Unfortunately, a great many people also play at praying. They do not expect God to give them an answer, so they simply squander their prayer time. Our heavenly Father desires us to transact real business with Him in our praying.

Your hope will not be cut off. (Prov 23:18)

Workout: Sealfit, Innovate

Warm Up:

• 15 min of dynamic stretching, sandbag drills, and dumbell complexes.

Work Capacity:

• For time: (24:17)
• 1 mile run
• 10 rounds of Cindy: (5 pullups, 10 pushups, 15 squats)
• 800 m run
• 30 Thrusters (2 35lb db's)
• 400 m run
• 25 Burpees

Stamina:

• Chipper:
• 50 Squats (using 2 35lb db's)  Splits: 20,20,10 
• 50 Step Up's (using 2 35lb db's) Splits: 25,15,10
• 500 Step Farmers Carry (using 2 35lb db's) Splits: 100,100,100,200

Durability: 

• Active Stretch/Yoga 
• Hot/Cold Contrast shower: 6 min
• 100 4 count flutter kicks
• 100 Leg levers

Notes:

• Body: Body was sore but the stretching session and contrast shower really helped loosen up the legs and back.
• Nutrition: ok, had some pizza post workout.
• Workout: Very pleased with the WC. Did a 5:30 mile which was a good pace. The 800 m run and thrusters in the middle really slowed me down. The burpees at the end were a gut check.

Monday 3.28.11

Wake Up: 5:00 am

Daily Reading: Ephesians, Isaiah 54-57

Devotion: Streams in the Desert

Workout:

Baseline:

• 1 mile run (moderate pace, approx 7 min mile pace)
• ROM Drills

Work Capacity: 

• 2 rounds for time: (9:22)
• 800 m run
• 50 Pushups
• 50 Squats

Durability: 

• 5x10 DH Pullups
• Yoga: 40 min

Notes:

• Body: Tweaked my lower back the other day so took it easy today. 
• Nutrition: Clean, minimal but extremely clean
• Sleep: 7 hours
• Workout: High intensity but short metcon today. 3 min splits on 800m runs and pushups and squats were unbroken both rounds. This week I am going to take it easy on the workouts and focus on resting my body, especially due to my sore lower back. Focus for this week is clean nutrition and resting my body. Still going to to do workouts but just lower volume than normal. Looking forward to getting healthy.

Saturday 3.5.11

Wake Up:
7:00 am

Daily Reading:
Isaiah 49
Deuteronomy 1-9 (reading about the structure of God's commandments and how to follow daily)

Devotion:
Streams in the Desert

Workout:

Warm Up:

• 1 mile run
• 100 Double unders
• 100 Pushups

Work Capacity:

• 5 rounds for time: (13:50)
• 20 Pushups
• 15 Squat (using 35lb db's)
• 400 m run

Stamina:

• 4 rounds for quality:
• 25 Push Press (using 35lb db's)
• 25 1 Arm Snatch (using 35lb db)

Durability:

• Sealfit Hip Mobility drill 

Notes: 

• Body: great, 188lbs
• Nutrition: 
• Workout:
• Took a wicked spill running down my driveway during the work capacity portion. Skinned my knee and hand. Its pretty icy out still so my running times are not quite up to par.
• Double unders were better today. Still need to improve but doing them multiple times this week really helped out. Amazing how fast they get my heart going. Great warm up tool for shoulders as well.
• All push press were unbroken which I was pleased with. 1 arm snatches in large quantities is always a mental battle. 

Wednesday 3.2.11

Wake Up:
4:30 am (work)

Daily Reading:

Devotion:
Streams in the Desert
Be ready in the morning, and then come up... Present yourself to me there on top of the mountain. No one is to come with you. (Exodus 34:2-3)

The morning is a critically important time of day. You must never face the day until you have faced God, nor look into the face of others until you have looked into His. You cannot expect to be victorious, if you begin your day in your own stength alone.

Begin the work of every day after having been influenced by a few reflective, quiet moments between your heart and God. Do not meet with others, even the members of yoru own family, until you have first met with the great Guest and honored Companion of your life... Jesus Christ.

Meet with Him alone and regularly, having His Book of counsel open before you. Then face the ordinary, and the unique responsibilities of each day with the renewed influence and control of His character over all your actions.

Those who have accomplished the most for God in this world are those who have been found on their knees early in the morning.

Workout:

Warm Up:

• 800 m run
• 30-20-10: Squats, double unders

Work Capacity:

• For time: (12:08)
• 50 Bent over row
• 400 m run
• 21 Thrusters (2 35lb db's)
• 800 m run
• 21 Thrusters (2 35lb db's)
• 400 m run
• 50 Bent over row

Stamina:

• 5 rounds for quality:
• 10 DH ring pullups
• 60 Mtn climbers

Durability:

• 1 mile run at low intensity (7:47)
• Active stretch

Extra:

• 5 rounds for quality:
• 20 pushups
• 20 squats
• 20 situps

Notes:

• Body: good, hamstrings are a little sore. Post workout weight: 188.2 lbs
• Nutrition: good, added some extra good carbs in due to the tough workout week.
• Workout: 
• Need to improve double unders. Not bad, but have lost of room for improvement.
• Did bent over rows instead of pullups in the work capacity which was why the time was fast. I was very pleased with the thrusters as both sets were done unbroken and will full ROM. The 800 m run in the middle was really tough, felt like it was never going to end.
• Pullups during the stamina portion went great. All sets done unbroken. Mountain climbers were a mental grind.
• Workout was done outside in 10 degree weather. Mtn climbers were done in the snow. Pullups on my new rings. The harder texture on the one side of the rings is great in the winter. 
• Daily Totals:
• Pushups: 100
• Squats: 160
• Situps: 100
• Running: 4000 m (2.5 miles)
• Bent over row: 100
• Pullups: 50
• Mtn Climbers: 300
• Thrusters: 42
• Double Unders: 60

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