Faith and Fitness

08/15/12

2012-08-15T04:38:00.000-07:00

Spiritual WoD 8/15/12

Read Mark 15&16
Pray this prayer: Lord. I pray that _______confess Christ as Lord, take root and grow in faith and bear much fruit for Your glory.
Answer this question: Have you given into an addictive behavior?

Training
Warm up with an ez 400m jog, 3 inch worms with 3 push ups in between, 3 lunge complex with 3 squats in between
Jog for 25 minutes

08/13/12

2012-08-12T20:03:00.000-07:00

Spiritual Training 8/13/12

Read Mark Chapters 15&16
Pray this prayer today: I ask that You would do whatever you need to do to draw ________ to you.
Answer this question: Have you damaged another person by your words, either behind their back or face-to-face?

Training
Warm-up 5 min brisk walk, Inch Worms, Lunge Complex, (10 Jumping Jacks, 10 Push ups, 10 Sit ups, 10 Squats x 2) then
Run for 25 min

08/08/12

2012-08-07T14:00:00.000-07:00

Spiritual WoD 8/8/12

Read Mark Chapters 13 & 14
Pray this prayer throughout the day today:Lord, I pray that _______ turn from his/her sin and follow Christ.
Answer this question: Have you been exposed to sexually explicit material or allowed yourself to entertain inappropriate sexual thoughts?

Training
Brisk 5 minute warm up walk
jog for 22 min

08/07/12

2012-08-07T11:29:00.000-07:00

Spiritual WoD 8/7/12

Read Mark Chapters 13 & 14. Pick a different version of the bible than the one you usually read.
Pray this prayer throughout the day today: I also ask that you give me the opportunity, the courage and the words to share the truth with_______ .
Answer this question: With whom are you intentionally developing relationships? With whom are you sharing Jesus in word and deed?

Training:
Warm up with a 400m jog, 3 inch worms with 5 push ups in between, 2 lunge complexes on each leg, 10 squats

Then in 7 minutes do As many rounds as possible of:
7 box jumps or step ups
7 push ups (or sit ups if you have a shoulder injury of any kind)

We are looking for 7 minutes of sustained work.

08/06/12

2012-08-05T12:32:00.000-07:00

Spiritual WoD 8/6/12

Read Mark Chapters 13 & 14
Pray this prayer throughout the day today. Holy Spirit, I ask you to convict__________ of his/her sin and need for Christ's redemption.
Answer this question: Have you given God the best of your resources?

Training
Warm up is your choice. Remember the igoal is to get your core temperature up and blood moving. I usually warm up with a sweat shirt. When I feel like I want to get rid of the sweatshirt than I am usually sufficiently warm.

Jog 10 minutes
Walk 3 minutes
Jog 10 minutes

08/04/12

2012-08-03T12:32:00.000-07:00

Spiritual Training 8/4/12

Read Mark Chapters 13 & 14
Pray this prayer several times today. I ask You, Lord, to prevent Satan from blinding _________ to the truth.
Answer this question: Have you spoken into the lives of others? Have you allowed others to speak truth into your life?

Training:
Jump Rope 2 min, Inch Worms, Lunge Steps, (10 box jumps, 10 push ups, 10 sit ups) x 3
This is week 6 of the couch to 5k program.

Jog 5 minutes
Walk 3 minutes
Jog 8 minutes
Walk 3 minutes
Jog 5 minutes

08/01/12

2012-08-01T06:00:00.002-07:00

Spiritual WoD 8/1/12

Read Mark Chapters 11 & 12. Do today's reading in a different bible version than you normally would.
Pray this prayer throughout the day today. I pray that _______ hear and believe the Word of God for what it really is.
How have you taken part in your community of faith?

Training
20m easy jog, 1 squat, 20m skip 2 squats, 10m high knees, 10m butt kicks, 3 squats, 10m shuffle step, 10m carioca, 2 squats, 10m broad jumps, 10m power skips 1 squat (30 sec front plank hold, 30 sec plan hold each side) x3

Jog for 20 min.

Dont forget to cool down and stretch.

7/31/12

2012-07-30T17:45:00.000-07:00

Spiritual Training 7/31/12

Read Mark 11 & 12
Pray this prayer continually throughout the day today: I pray that _______ seek to know you.
Answer this question: What have you done to grow your relationship with Christ this week?

Training
20m easy jog, 1 sit up, 20m skip 2 sit ups, 10m high knees, 10m butt kicks, 3 sit ups, 10m shuffle step, 10m carioca, 2 sit ups, 10m broad jumps, 10m power skips 1 sit up (30 sec front plank hold, 30 sec plan hold each side) x3

You have 12 min to do as many rounds of the following as possible
5 Push ups
10 Sit ups
15 Squats

The idea behind this workout is sustainability. Don't go too fast. Pick a pace that will challenge you but that you can maintain for the full 12 min.

7/30/12

2012-07-29T17:33:00.000-07:00

Spiritual WoD 7/30/12

Read Mark 11 & 12
Spend the day praying this prayer: Lord I pray that you draw__________ to Yourself.
Spend some time with these questions today: W:hat is God teaching you? What are you going to do about it?

Training
20m easy jog, 1 Squat, 20m skip 2 squats, 10m high knees, 10m butt kicks, 3 squats, 10m shuffle step, 10m carioca, 2 squats, 10m broad jumps, 10m power skips 1 squats.This is week 5 of the coach to 5k running program.
Jog 8 minutes
Walk 5 minutes
Jog 8 minutes

07/27/12

2012-07-27T14:21:00.000-07:00

Spiritual WoD 7/27/12

Read Mark Chapters 11&12
Spend the day being thankful. Try to thank Jesus throughout the day for everything. Jesus is able to work for our good in the good and bad circumstances in our life. Thank Him for it all.

Training
20m easy jog, 1 Burpee, 20m skip 2 burpees, 10m high knees, 10m butt kicks, 3 burpees, 10m shuffle step, 10m carioca, 2 burpees, 10m broad jumps, 10m power skips 1 burpee.
This is week 5 of the coach to 5k running program. My hard drive crashed so I am currently unable to access the soundtrack for this week but it will be posted o Friday, Monday and Wednesday.

Jog 5 minutes
Walk 3 minutes
Jog 8 minutes
Walk 3 minutes
Jog 5 minutes

07/25/12

2012-07-24T16:56:00.000-07:00

Spiritual WoD 07/25/12

Read Mark Chapters 9&10
Praying for you friends throughout the day use this prayer cue: Lord. I pray that _______confess Christ as Lord, take root and grow in faith and bear much fruit for Your glory.
Answer this question in your journal: Have you continued to remain angry at another?

Training

Brisk five-minute warmup walk, then: Inch Worms, Lunge Complex, (10 Push ups, 10 sit ups, 10 squats ) x 3. This is Week 5 of the couch to 5k running program. Each running day of this week is different.
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes

07/24/12

2012-07-23T16:49:00.000-07:00

Spiritual WoD

Read Mark Chapters 9&10
Pray this prayer throughout the day today: Lord, I ask that you would do whatever you need to do to draw_____ to you.
Record the answer to this question in your journal: Have you given into an addictive behavior in the last week?

Training
Do 3 rounds of :
400m jog, then: Inch Worms, Lunge Complex, (10 Push ups, 10 sit ups, 10 squats ) x 3.
10 walking lunge steps, rest 2 min
30 sec front plank, 30 sec right side plank, 30 sec left side plank rest 2 min
then
80 jump ropes (if you dont have a jump rope do 20 tuck jumps, see this video for a demonstration.)
10m bear crawl
60 jump ropes (15 tuck jumps)
20m bear crawl (10m out and 10m back)
40 jump ropes (10 tuck ropes)
30m bear crawl (10m out, 10m back, 10m out)
20 jump ropes ( 5 tuck jumps)
40 m bear crawl (10m out, 10m back, 10m out, 10m back)

record your time in your journal

07/23/12

2012-07-23T16:15:00.002-07:00

07/23/12
Spiritual Training

Read Mark Chapters 9&10.
Pray this prayer for your friends and love ones: Lord, I pray that _______ turn from his/her sin and follow Christ.
Answer this question in your journal: Have you damaged another person by your words, either behind their back or face-to-face?

07/20/12

2012-07-19T17:00:00.000-07:00

Spiritual Training 07/20/12
Read Mark Chapters 9&10.
Continue to pray for those God has placed on your heart with this prayer cue: I also ask that you give me the opportunity, the courage and the words to share the truth with_______
Record your answer to this question in your journal: Have you been exposed to sexually explicit material or allowed yourself to entertain inappropriate sexual thoughts?

Training

Brisk five-minute warmup walk, then: Inch Worms, Lunge Complex, (10 Push ups, 10 sit ups, 10 squats ) x 3. This is Week 5 of the couch to 5k running program. Each running day of this week is different.
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes

07/19/12

2012-07-19T12:10:00.002-07:00

Faith and Fitness night

Please meet on the Football field behind Madison Middle School at 6:30. Tonight we will be discussing Mark chapters 7&8. In addition we will also be talking a bit more nutrition and touching base on our progress to date.

Please Bring
Bible and Notebook
Water Bottle
Yoga Mat or Beach Towel

Training
Melee at the Middle School
1 Min AMRAP 10 yard turn arounds
1 Min AMRAP ring rows
1 Min AMRAP Box Jumps/Step Ups
1 Min AMRAP Sumo Deadlift High Pulls/Squats
1 Min AMRAP Burpees/Squat Thrusts
1 Min Rest

07/18/12

2012-07-17T17:00:00.000-07:00

Spiritual WoD 7/18/12

Continue Reading Mark Chapters 7&8.
Pray this prayer throughout the day today. Holy Spirit, I ask that you convict __________ of his/her sin and need for Christ's redemption.
Record the answer to this question in your journal: With whom and how are you intentionally developing relationships? With whom and how are you sharing Jesus in word and deed?

Training
Week 4 Warm-up Jog 200m at an EZ pace, Inch Worms, Walking lunge steps, (7 push ups, 7 sit ups, 7 squats) x 3. We are in week four of the couch to 5k program. This week you will do the following:

Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2-1/2 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Here is the link to this week's mp3. Download it, put it on your mp3 player and enjoy it while you run.

7/17/12

2012-07-16T17:00:00.000-07:00

Spiritual WoD 7/17/12

Read Mark Chapters 7&8
Continue to pray for the people in your life using this prayer cue. I ask you Lord, to prevent Satan from blinding________ to the truth.
Answer this question in your journal. How have you given God the best of your time, talent and resources?

Training
Week 4 Warm-up Jog 200m at an EZ pace, Inch Worms, Walking lunge steps, bear crawl 10m, crab walk 10m, 10 mountain climbers, 10 arm circles with each arm. You have been training for at least a month now. For this workout, I want you to crank up the intensity a bit. Again, you are your own bench mark. Please write down how long it takes you to complete this workout. (You should be writing down all your times and weights in your journal) We will do it again at the end of August to compare our results.

21 Push ups
21 Squats
15 Push ups
15 Squats
9 Push ups
9 Squats

07/16/12

2012-07-15T17:00:00.000-07:00

Spiritual WoD 7/16/12

Continue Reading Mark Chapters 7&8.
Pray this prayer throughout the day today. Lord, I pray that____________hear and believe the Word of God for what it really is.
Record the answer to this question in your journal: How have you spoken truth into the lives of others? How have you allowed others to speak truth into your life?

Training
Week 4 Warm-up Jog 200m at an EZ pace, Inch Worms, Walking lunge steps, (7 push ups, 7 sit ups, 7 squats) x 3. We are entering week four of the couch to 5k program. This week you will do the following:

Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2-1/2 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Here is the link to this week's mp3. Download it, put it on your mp3 player and enjoy it while you run.

7/13/12

2012-07-13T04:53:00.003-07:00

Spiritual WoD 7/13/12
Read Mark Chapters 7 & 8. Keep in mind two questions as you read. 1) What is God teaching me? 2) What am I going to do about it?
Pray this prayer throughout the day. Lord, I pray that______seek to know you.
Record the answer to this question in your journal.How have you take part in your community of faith?

Training
Week 4 Warm-up Jog 200m at an EZ pace, Inch Worms, Walking lunge steps, (7 push ups, 7 sit ups, 7 squats) x 3. We are entering week four of the couch to 5k program. This week you will do the following:

Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2-1/2 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Here is the link to this week's mp3. Download it, put it on your mp3 player and enjoy it while you run.

7/12/12

2012-07-11T17:00:00.000-07:00

Faith and Fitness Night
Meet on the football field behind Madison Middle School at 6:30 PM. This week we will be discussing Mark chapters 5 & 6.

Stuff to Bring
Bible and Notebook
Yoga Mat or Beach towel
Plenty of Water

Training
Dead lift 4 x 6 Rest 60 sec (Sub 8 Weighted Good mornings or 10 Supermans )
Front Plank Hold 4 x 30 sec Rest 60 sec
You will alternate back and forth between the two movements above. After those four rounds are complete
then do 4 Rounds of
5 Shoulder Press
10 Step ups, Scale up to Box Jumps
100m Run, 300m walk, Scale up to 200m and 200m walk. DO NOT run the whole 400m, the walk is designed active rest.

07/11/12

2012-07-10T17:00:00.000-07:00

Spiritual WoD 07/11/12

Read Mark Chapters 5 & 6.
Continue to pray those individuals in your life that need the saving touch of Jesus. Lord I pray that you draw__________ to Yourself
Record this answer to these two questions in your journal. What have you done to grow your relationship with Christ this week?

Training
Week 3 warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, walking lunge with a twist, bear crawl, crab walk (5 push ups, 5 sit-ups, 5 squats) x 3. We are in week 3 of the Couch to 5k progam design. Download the mp3 by clicking here.

　

Do two rounds of the following:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes

07/10/12

2012-07-09T17:00:00.000-07:00

Spiritual WoD 7/10/12
Read Mark Chapters 5&6

From Jesus Calling - Read and do the following.
When you worship Me in spirit and truth, you join with choirs of angels who are continually before My throne. Though you cannot hear their voices, your praise and thanksgiving are distinctly audible in heaven. Your petitions are also heard, but it is your gratitude that clears the way to My Heart. With the way between us wide open, My blessings fall upon you in rich abundance. The greatest blessing is nearness to Me—abundant Joy and Peace in My Presence. Practice praising and thanking Me continually throughout this day.

Training
Week 3 warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, walking lunge with a twist, bear crawl, crab walk (5 push ups, 5 sit-ups, 5 squats) x 3.
then
7 Rounds of
7 Squat Thrusts,Scale up to Burpees
7 Air Squats, Scale up to Goblet squats (hold a 20# kettle bell or dumbbell in front of your chest as you are performing an air squat.)

Recrod your time in your journal

07/09/12

2012-07-08T17:00:00.000-07:00

Spiritual WoD 07/09/12

Read Mark Chapters 5 & 6.
Record this answer to these two questions in your journal. What is God teaching you? What are you going to do about it?

Training
Week 3 warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, walking lunge with a twist, ear craw;, crab walk (5 push ups, 5 sit-ups, 5 squats) x 3. We are once again advancing in our running program. We are in week 3 of the Couch to 5k progam design. Download the new mp3 by clicking here.

　

Do two rounds of the following:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes

07/06/12

2012-07-05T16:30:00.003-07:00

Spiritual WoD 07/06/12

Read Mark Chapters 5 & 6.
Pray this prayer throughout the day. Lord. I pray that _______confess Christ as Lord, take root and grow in faith and bear much fruit for Your glory.
Record the specifics to the answer to this question in your journal. Have you continued to remain angry at another?

Training
Week 3 warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, walking lunge with a twist, (5 push ups, 5 sit-ups, 5 squats) x 3. We are once again advancing in our running program. We are in week 3 of the Couch to 5k progam design. Download the new mp3 by clicking here.

Do two rounds of the following:

Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes

07/05/12

2012-07-04T17:00:00.000-07:00

Faith and Fitness Night

Meet on the football field at Madison Middle School in Trumbull at 6:30. We will spend approximately 90 min discussing Mark chapters 3&4, praying together, warming up, working out, encouraging and challenging one another and cooling down.

Stuff to bring
Bible & Notebook
Beach Towel or Yoga Mat
Water Bottle with plenty of Water

Training (We will do this all together at Madison)
Shoulder Press 4x6 rest 90 sec
Then
10min AMRAP (As Many Rounds as Possible)
5 Squat Thrusts, scale up to Burpees
10 lunge steps, scale up to Over Head Weighted Lunge steps
100m Run (50 up, 50 back)

This will be the longest workout you have completed to date. This is not a sprint. The idea behind it is to maintain your pace for the full 10 mins. In other words, don't stop moving. If you need to rest that is fine, go ahead and rest. The clock does not stop. Remember you are your own bench mark, go at your own pace.