devoWOD

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” — Philippians 4:6

Thanks for visiting devoWOD.  This is our last post.  But the devoWOD mission, to glorify God through developing habits of spiritual and physical discipline, remains.  And we challenge you to stay the course, glorifying Him as you go about your…

“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.” 2 Timothy 1:7 (NLT)

Most of us need to be better disciplined, both spiritually and physically. The vision for devoWOD is to help establish a daily routine of meditating on Scripture and completing a physical workout.  If you use this site faithfully, I’m optimistic that you’ll be encouraged by your…

Foundations

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”    1 Timothy 4:8

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”    Phillipians 3:14

“No, I beat my body and make it my slave so that after I have preached to others, I myself will not be…

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” — Philippians 4:6

Thanks for visiting devoWOD!  After nearly 100 posts, the daily-blog post portion of the project is coming to an end.  But the devoWOD mission, to glorify God through developing habits of spiritual and physical discipline, remains.  And we…

devo: “Dear friends, since God so loved us, we also ought to love one another. No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.” — 1 John 4:11-12

WOD: Marine Corps Physical Fitness Test Event 1) As many consecutive Pull-Ups as Possible (strict pull-ups) Event 2) As many crunches as possible in 2 Minutes Event 3) 3-Mile Run, for time.

Read…

devo: “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.” – Joshua 1:9

WOD: 4 Mile Run OR 5k Row

devo: “For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.” — Ephesians 2:8-9

WOD: 5 Rounds: 1 minute push-ups 1 minute squats 1 minute lunges 1 minute sit-ups 3 minute rest

29SEP2014: Monday Runday +

devo: “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” – 1 Corinthians 6:19-20

WOD: 6 x 400m Run Do it on a treadmill or do it outside.  Rest 2 minutes between iterations.

Then: 100 Sit-Ups is as many sets as required.

devo: For to us a child is born,     to us a son is given,     and the government will be on his shoulders. And he will be called     Wonderful Counselor, Mighty God,     Everlasting Father, Prince of Peace.” — Isaiah 9:6

WOD: Rest this weekend.  Pray, reflect, recover.  Take care of your bodies and get ready to work next week.

devo: “There is a river whose streams make glad the city of God,     the holy place where the Most High dwells. God is within her, she will not fall;    God will help her at break of day.” — Psalm 46:4-5

WOD: Friday TABATAs TABATA Push-Ups TABATA Sit-Ups TABATA Squats TABATA Lunges TABATA Planks

Rest between sets as needed.

Quick workout today.  Less than half an hour.  4 Minute sets of TABATAs (8x…

25SEP2014: Be more like an ant. And jump rope.

devo: “Go to the ant, you sluggard;     consider its ways and be wise!” — Proverbs 6:6

WOD: Today is about improving a skill: jump-rope singles or double-unders.

Here’s the WOD: work on your jump-rope technique for at least 10 minutes, but not more than 15-20 (or your shins may regret it).

If you’re new to double unders or just want to get better at jump-roping generally, start with the wisdom and…

devo: “Sing to the Lord a new song;     sing to the Lord, all the earth. Sing to the Lord, praise his name;     proclaim his salvation day after day.” — Psalm 96:1-2

WOD: You’ll need an iPod or a music device for this one…

1) Make a 10 song playlist that lasts between 30-45 minutes. 2) Run/Row/Bike on the odd songs (should be around 3-4 minutes each). 3) Recover on the even songs. 4) For an added…

23SEP2014: Legs & Core Blast + Things to Think About

devo: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” — Philippians 4:8

WOD: Black: 5-10-15-20-25-20-15-10-5 Repetitions of: Squats, Sit-Ups, Lunges

(Green: 5-10-15-10-5)

devo “So then, just as you received Christ Jesus as Lord, continue to live your lives in him,  rooted and built up in him, strengthened in the faith as you were taught, and overflowing with thankfulness.” — Colossians 2:6

WOD As Many Rounds as Possible (AMRAP) in 9 Minutes Black (Difficult): 1 Round: 9 Push-Ups 7 Sit-Ups 5 Pull-Ups

Green: 1 Round: 5 Push-Ups 3 Sit-Ups 1 Pull-Up

devo: “He has shown you, O mortal, what is good.     And what does the Lord require of you? To act justly and to love mercy     and to walk humbly with your God.”

WOD: Saturday: Run 5k OR Row 5k OR Bike 20k

Sunday: Rest, Reflect, & Recover.

devo: “In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.” — Titus 2:7-8

WOD: TABATA Circuit (20 minutes total) TABATA Push-Ups TABATA Lunges TABATA Sit-Ups TABATA Squats 1 Minute Rest between TABATAs

devo: “Take note of this: Everyone should be quick to listen, slow to speakand slow to become angry.” — James 1:19

WOD: As Many Rounds as Possible (AMRAP) in 11 Minutes: 1 Round: 3 Burpees 5 Push-Ups 7 Sit-Ups