Monday 2.21.11

Wake Up:
5:30 am

Daily Reading:
Proverbs 21
Mark 1-3

Devotion:
Streams in the Desert

Workout:

AM Pt:

• Consecutive pushups: 90 (could have increased ROM so not counting it as a PR)

PM:

Sealfit: Unstoppable

Warm Up:

• ROM drills, active stretch

Work Capacity:

• AMRAP 20 min: (22 rounds)
• 5 burpees
• 10 pushups
• 15 squats

Stamina:

• 4 rounds for quality:
• 15 Push Press (2 35lb db's)
• 10 Clapping pushups
• 150 Jump rope

Durability:

• Snowshoe: 30 min
• Walk: 15 min
• 100 Situps
• 100 4 count flutter kicks
• 100 leg levers
• Hip mobility drills

Notes:

• Body: 192.5lbs this morning. Pretty pleased considering nutrition was pretty poor this wknd
• Nutrition: good
• Workout: pleased with WC, did not have access to pullup bar today so I will do my pullup workout tmrw. Burpees were a tough sub for pullups in the WC portion. Snowshoed through 12-17 inch drifts for 30 min and that was much tougher than expected. Had to walk for 15 min afterward to stretch out my legs. Great start to the week. 
• Daily Totals:
• Burpees: 110
• Pushups: 350
• Squats: 330
• Push Press: 60
• Jump Rope: 600
• Abs: 300

Friday 1.21.11

Workout:

Warm Up: ROM drills

Work Capacity: Chipper

• 50 Squat (50lb sandbag)
• 50 Lunge (50lb sandbag)
• 50 Situp
• 50 Pushup
• 50 Commando Pullup (15-15-10-10)
• 50 4 count flutter kicks
• 50 Pistols (25 each leg)
• 50 Burpee
• 50 Leg levers
• 50 squat

Durability:

• Hindu Pushup Practice
• Pistol progression practice
• 60 min snowshoe

Mobility:

• Hip Mobility
• Various Yoga poses

Friday 12.31.10

Wake Up:
7:15am

Devotion:

Workout:
WOD: The End

Warm Up:

• Sandbag Complex: 2 rounds for quality
• 10 Deadlift (100 lb bag)
• 10 Bent over row (100 lb bag)
• 10 Power Clean (50 lb bag)
• 10 Front Squat (50 lb bag)
• 10 Kneeling military press (50 lb bag)
• 10 Back Squat (50 lb bag)
• 10 Pushup (hand release at bottom)

Work Capacity: Diane w/ a twist

• 21-15-9 (10:40)
• Deadlift (100 lb bag)
• Kneeling military press (50 lb bag)
• Backsquat (50 lb bag)
• Burpees
• Weighted situps (50 lb bag)
• Notes: Very pleased with the work capacity. Everything was done unbroken.

Stamina:

• Mnt Athlete Hamstring Hell: 3 rounds (each leg)
• 10 poor mans leg curl
• 10 donkey kick
• Jakes Plank Complex: 1 round for quality
• Mnt Athlete Leg Blaster: 2 rft w/ 30 sec rest between rounds. (1:09 and 1:12)
• 20 Squats
• 20 Lunges (10 each leg)
• 20 Jumping lunges (10 each leg)
• 10 Jumping squats

Mobility:

• HAM hip mobility: 2 rounds for quality (each leg)
• HUG hip mobility: 2 rounds for quality (each leg)
• Active stretch including various yoga poses for hamstrings

Durability:

• Snowshoe (62 min in 5 degree weather)

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 12.25.10: 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)