GWOD 4/15/11

1) 25 Lunges 2) 15 Handstand push-ups OR inverted push-ups with knees on bench 3) 10 turkish get-ups (5 each arm) Beginners (crunches) * As many rounds as possible in 25 minutes * Turkish get-ups- Lying supine holding DB with 1 arm. Get to your feet while keeping DB overhead with arm straight. Go back down to supine postion keeping DB overhead as well. " Behold, God is my helper; the Lord is the upholder of my life." Psalm 54:4

4/14/11

3-5 mile Run/Jog/Walk "And behold, I am coming soon. Blessed is the one who keeps the words of the prophecy of this book." Revelation 22:7

4/13/11

1) 5 pull-ups 2) 10 push-ups 3) 15 squats * Every minute on the minute for 30 minutes (advanced) Intermediate- 5 rows, 7 push-ups, 10 squats (20 min) Beginner- 5 rows (band), 7 push-ups (knees), 10 squats (15 min) " As iron sharpens iron, so one man sharpens another." Proverbs 27:17

GWOD 4/12/11

1) TRX/DB/Band rows X 20 reps 2) DB/Barbell deadlift X 20 reps 3) Band/DB I's,Y's,T's shoulder X21 reps 4) DB/Band bicep curls and tricep ext. X 10 ea 5) DB stability ball bench press X 20 reps 3-5 rounds with 1:00 rest in between "Do not be ashamed, then, of the testimony about our Lord or me his prisoner, but join with me in suffering for the gospel, relying on the power of God, who saved us and called us with a holy calling, not according to our works but according to his own purpose and grace." 1Timothy 1:8-9

GWOD 4/11/11

1) Walk/Jog/Run 1400 meters 50 squats 2) Walk/Jog/Run 1200 meters 50 push-ups 3) Walk/Jog/Run 800 meters 50 Rows/pull-ups 4) Walk/Jog/Run 400 meters 50 sit-ups/crunches Beginner=brisk walk Advanced= GET IT DONE "Those from among you shall build the old waste places; You shall raise up the foundations of many generations; And you shall be called the Repairer of the Breach, The Restorer of streets to dwell in." Isaiah 58:12

I can't squat cause my knees hurt!!!

If your doctor tells you not to squat due to pain in yopur knees then most likely you are squating wrong. A correct squat is the best exercise the human can do if done correctly. The squat utilizes core and larger stabilizing musculature needed to maintain proper function. When performing the squat you should focus on these key concepts. BOX SQUAT 1) Head up, chest out, feet slightly wider than shoulder width, toes pointed slightly outward. 2) Arms go out when going down to balance center of gravity 3) Wgt should be focused on heels 4) Knee should not be over the toes on the descend 5) Explode from sitting on parallel box position back to standing while bringing arms to side and squeezing the butt tilting the pelvis anterior.

GWOD 4/10/11

1) 25 squats (advanced get deep, beginner holding on to get parallel) 2) 15 push-ups (beginner on knees) 3) 10 pull-ups (beginner band or DB bentover rows) * As many rounds as possible in 20 minutes " And the revolters have gone deep into slaughter, but I will discipline all of them." Hosea 5:2