Day 1

Training:
Warm up:
- Joint mobility
- Swings and goblet squats until loose

Strength:
- Dbl kb press: 2 x 5 @ 24kg
- LCCJ (1 arm): 4 x 5/5 @ 24kg
- Swing: 1-10 ladder @ 36kg
- Dbl kb front squat: 2 x 5 @ 24kg
- Pull-ups: 6-1 ladder (strict)
- Weighted pull-ups: 15 x 1 x 18kg
- TGU: 3/3 @ 24kg

Durability:
- Yoga sculpt x 60 min
- Steam x 5 min

Comments:
Nutrition was really solid all day which has not happened in a while. Yoga sculpt is more of a cardio class with yoga mixed in. I went with my wife and sister.

Thursday: Day 27

Step-ups: 1 x 100 @ 2 x 25# dbs (24 inch)

Then:
Dbl kb front squat: 2 x 5 x 53#
Dbl kb press: 2 x 5 x 53#
Swing: 2 x 20 x 80#
Push-up: 2 x 25

Then:
Sgl kb front squat: 2 x 5 x 53#
1 arm jerk: 2 x 5 x 53#
Alternating 1 arm swings: 2 x 20 @ 53#
Push-up: 2 x 25

Then:
Leg press: 2 x 100 @ 100#

Then:
Yoga x 60 min

Comments:
Full day of work. Low intensity. I will get in less swimming this week but have another long run, an interval session and a CHI session to still get in this week.

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.

Wednesday 3.16.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 52-53

Devotion:
Streams in the Desert

Workout:
Sealfit: 600

Baseline:

• 3 rounds - done at a fast pace
• 400 m run
• 20 goblet squat to thruster (using 35lb db)
• 20 pushup

Stamina:

• 5 rounds for quality
• 10 Thrusters (using 2 35lb db's)
• 10 Burpees
• Sealfit hip mobility

Work Capacity:

• 4 rounds for time: (23:01)
• 50 goblet squat to thruster (using 35lb db)
• 40 DB swings (20 each hand, 35lb db)
• 30 4 count flutter kicks
• 20 Push press (using 2 35lb db's)
• 40 jump rope

Durability:

• 8 rounds
• 1 min max effort sprint, 1 min rest
• 23 min active stretch/yoga

Notes:

• Body: quads are ultra sore
• Nutrition: clean
• Workout:
• Work capacity was tough, mentally challenging. The hardest portion was the durability. It's a funny thing about Sealfit, the more you become acclimated to the workouts and the better you get at certain movements, the harder each workout becomes if you push yourself to your limits because you have more in the tank. Glad its Wednesday because my body is beat up. Going for a long walk tmrw to stretch the legs out. Running is improving as I usually do not run much in the winter months. Great to finally be able to get outside.

Thursday 3.3.11

Wake Up:
5:30 am

Daily Reading:
Isaiah 49-50

Devotion:
Streams in the Desert
My Utmost for His Highest

Workout:
Active Recovery

En-durability:

• Ashtanga Vinyasa Yoga (48 min)

Durability: 3 x 10 DH Pullups

Notes:

• Body: Hamstrings and hip flexors are pretty tight.
• Nutrition: Clean

Saturday 2.19.11

Wake Up:
8:00 am

Daily Reading:

Devotion:

Workout:

AM:

• 10 min yoga, active stretch
• 75 consecutive pushups
• 2 min situp test: 106
• 100 squats
• 25 pushups
• HSPU: 2 x 6 reps

PM:

Durability: 

• 3 mile run (21:15)

En-Durability: 

• 50 min walk

Skill:

• 2 x 15 nuetral grip pullup
• 1 x 15 pullup
• 1 x 15 chinup
• 1 x 10 commando pullup

Wednesday 2.9.11

Wake Up:
5:00 am

Daily Reading:

Devotion:
Streams in the Desert
Jesus did not answer a word. (Matthew 15:23)

Our weak, impatient hearts cry out because we fail to see through our tear-blinded, shortsighted eyes that it is for our own sakes that He does not answer at all or that He answers in a way we believe is less than the best.  In fact the silences of Jesus are as eloquent as His words and may be a sign not of His disapproval but of His approval and His way of providing a deeper blessing for you.

My love is silent because I love beyond the power of words to express it and beyond the understanding of a human heeart. Also, it is silent for your sakes, that you may learn to love and trust me with pure, Spirit-taught, spontaneous responses. I sesire for your response to My love to without prompting of anything external.

Workout:

Afternoon Workout:
Skill: Pullup

• 8,11,8,8,15 (max) very little rest between sets, focused on form, no leg movement

Evening Workout:
Warm Up:

• 30 min intense SealgrinderPT (done at about 85-90%)

Work Capacity:

• 6 rounds for time: (9:19)
• 18 dips
• 9 burpee
• 20 db swings (10 each arm)

Mobility:

• Hip Mobility drills, quadrupedal movements, yoga: ( 15 min)

Notes:

• Going to try to start my own programming sometime in the next couple of weeks. Going to try to focus on  my weaknesses and I feel that there will be a much high amount of accountability when I program for myself. We will see how it goes. Might just stick with Sealfit because it is such a great program.

Sunday 2.6.11

Wake Up:
8:00 am

Daily Reading:
Isaiah 41

Devotion:
Streams in the Desert

Workout:
Rest day

Pushup/pullup work:

• 70 consecutive pushups
• 50 decline pushups
• 10 min of playing around on monkey bars, various types of pullups

Durability:

• Ashtanga yoga: 50 min 
• Walk: 40 min
• 800 m run at about 70%