06/29/12

Spiritual WoD 6/29/12

• Read Mark Chapters 3&4 - Mark, underline or write down those things that jump out at you, you relate to or raise a question in your mind. These will be the basis of our conversation on Thursday night.
• Continue to pray for the person/people you identified. Holy Spirit, I ask you to convict__________ of his/her sin and need for Christ's redemption
• In your journal record the answer to this question:
With whom and how are you intentionally developing relationships? With whom and how are you sharing Jesus in word and deed?

Training

Week 2 Warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, walking lunge with a twist, (3 push ups, 3 sit-ups, 3 squats) x 3

Jogging - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Please take note: this is a new .mp3 for your jogging this week. I highly recommend downloading  it by clicking here. This is a guided version of "Couch to 5k – Week 2" with some pretty decent music. Listen to it while you run.

Cool Down - Z stretch, to glute stretch, butterfly, calf stretch, kneeling shoulder stretches

06/28/12

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 1&2, 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)
3 rounds of:
20 sec of Push ups
20 sec Right side plank
20 sec Kettle Bell Deadlift
20 sec Left side plank
20 sec Kettle Bell swings - eye level
20 sec front plank
20 sec squats
Rest 3 min

06/27/12

Spiritual WoD 6/27/12

• Read Mark Chapters 1&2 - Mark, underline or write down those things that jump out at you, you relate to or raise a question in your mind. These will be the basis of our conversation on Thursday night. 
• Continue to pray for the person/people you identified. I ask you Lord, to prevent Satan from blinding________to the Truth. 
• In your journal record the answer to this question: In the last week, how have you given the Lord the best of your time, talent and resources? 

 Training

Week 1 Warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, Lunge Complex, Arm Circles, trunk twists and back slaps

Jogging - Today you will repeat the same intervals you did on Monday.  For clarification, your "jog" is at an easy pace, approximately 50% of what you think your max effort is.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. If you have already been training on your own you can do 60 seconds at 70-80% of your top speed then EZ jog for 90 seconds for a total of  20 minutes.

I highly recommend downloading the following .mp3 by clicking here.  This is a guided version of Couch to 5k with some pretty decent music. Listen to it while you run.

Cool Down - Z stretch, to glute stretch, butterfly, calf stretch, kneeling shoulder stretches

06/26/12

Spiritual WoD 06/26/12

• Read Chapters 1&2 of Mark
• Continue to pray for the person/people in your life that you would like to come to know Jesus. Throughout the day today pray this prayer on their behalf. I pray that______ hear and believe the Word of God for what it really is.
• In your journal answer this question: How have you spoken truth into the lives of others?  How have you allowed others to speak truth into your life?

Training

Week 1 Warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, Lunge Complex, Arm Circles


You have 10 minutes to complete as many rounds as possible (AMRAP) of the following:


10 Walking Lunge Steps
10 Sit ups

Cool Down - Z stretch, to glute stretch, butterfly, calf stretch, kneeling shoulder stretches

06/25/12

Please leave a comment if you are following along so I can better shape our programming.  Also dont be afraid to share your thoughts in the comment section on the Spiritual WoD or how you are doing with the training.


Spiritual WoD 6/25/12

• Read Mark Chapters 1&2
• Continue to pray for the person/people you identified on Friday. Throughout the day today pray this prayer on their behalf.  I pray that _______ seek to know you. 
• In your journal answer this question:  In the last week, how have you taken part in community life at Crossroads? Mentoring relationship? Community Group? Service Team? Other?

Training

Week 1 Warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, Lunge Complex, Arm Circles, trunk twists and back slaps

Jogging - The program we will be following is called Couch to 5K. 

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. If you have already been training on your own you can do 60 seconds at 70-80% of your top speed then EZ jog for 90 seconds for a total of  20 minutes.

I highly recommend downloading the following .mp3 by clicking here.  This is a guided version of Couch to 5k with some pretty decent music. Listen to it while you run.

Cool Down - Z stretch, to glute stretch, butterfly, calf stretch, kneeling shoulder stretches

6/22/12

Spiritual WoD 6/22/12:

• Read Mark Chapters 1&2
• Identify at least 1 person whom you feel led to pray for their salvation. Throughout the day today pray this prayer on their behalf. "Lord, I pray that you draw __________ to Yourself."
• In your journal answer this question: What have you done to grow your relationship with Christ this week?

This is the only week where you will have extra homework out side of the WoDs.  I would like you to track three things:

1) Between now and next Thursday write down everything you eat and drink. I dont want you to change what you normally eat, just write it down.

2) Track your stress on a daily basis. Give yourself a stress score of 1 to 10. 1 being totally blissed out, life is a bed of roses and 10 being, think I'm going to blow a gasket.

3) Track how many hours of sleep you get each night.

Training

If you trained with us last night, all you will be doing today is your warm-up stretching and a light jog/walk.  All we want to do today is get the blood moving a little and work out any stiffness or soreness from last night.

Faith and Fitness: How it works

Just as we must exercise our bodies to keep them running the way they should, we must be intentional about growing our relationship with Christ.  Below is your Workout of the Day (WoD) outline.

On Monday through Friday there will also be a spiritual workout posted for each day. Do not train until you do the Spiritual WoD.  For the summer, we will be reading the gospel of Mark, two chapters a week.  Your goal is to read the 2 chapters once everyday, a prayer cue will be given for each day and an accountability question. I suggest you write down your results from both your Spiritual workouts and your training.

Your training schedule will be:
Monday - Jog
Tuesdays - Workout
Wednesday - Jog
Thursday - Workout at Faith and Fitness
Friday - Jog

Regardless of whether you are working out or jogging you will warm-up and cool down each day.
Week 1 Warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, Lunge Complex, Arm Circles, trunk twists and back slaps

Cool Down - Z stretch, to glute stretch, butterfly, calf stretch, kneeling shoulder stretches