Rachael's Crossfit W.O.D. Log 12/29/09

did an AM workout - don't really like mornings - but i try :-)

1,600 meter run
(1 minute rest in between each 400 meter)

60 sit ups

15 air squats
20 back squats (30#)

Time: approx 45-50 mins.

Rachael's Crossfit W.O.D. Log 12/17/09

REST DAY

Rachael's Crossfit W.O.D. Log 12/16/09

50 Box Step Ups w/ 10# medicine ball (25 each leg)

15 Swings (25#)

50 dumb bell press (25L/25R)

50 Sit ups

800 meter run (divided by two 1 min rests)

50 Sumo deadlift high pull (35#)

15 Swings (25#)

50 Air Squats

15 Swings (25#)

50 One arm Clean 25# dumbbell (25L/25R)

800 meter run (divided w/ two 1 min rests)

300 single rope unders

10 bar clean and jerks (45#)

20 seated dips

Time: 60 mins.

Rachael's Crossfit W.O.D. Log 12/14/09

3 rounds of:

400 meter run
25 sit ups
10 push ups (girlie)
300 single rope unders
15 dumbbell push press (40#)
10 bar cleans (45#)
15 back squats (35#)

additional cardio:
400 meter run
300 single rope unders
10 dumbbell push press (40#)

Time: 50 mins.

Rachael's Crossfit WOD Log 11/13/09

4 rounds of:

25 sit ups
400 meter run
20 step ups each leg (18 in box w/ 12 lb medicine ball)
20 dumbbell cleans each arm (20#)

additional strength:
10 back squats (x2) (30#)
10 air squats (x2)
10 bar cleans (45#)

Time of WOD: 55 mins.

Rachael's Crossfit W.O.D. Log 11/8/09

5 rounds of:

15 sumo squat - high pull (45#)
15 bench dips
20 sit ups
15 push ups (girlie)
400 meter run

time: 51 min WOD

additional: 200 single rope unders

Rachael's AP Log 11/4/2009

Zumba Class - 40 mins (moderate)

Rachael's AP Log 11/3/09

League Volleyball: 2 hrs

Rachael's Crossfit W.O.D. Log

Rest Day

Rachael's Crossfit W.O.D. Log 11/1/2009

Four rounds, each for time of:
800 meter run
(do rounds mixed w/ set below)

21-15-9 (sets)
Pull Ups (sub negative resistance work)
Barbell Thrusters (65# bar)

Strength:
Bench Press (45# bar - i was spent from the rest of the WOD)
5-5-5-5

Time: 55 min WOD

Rachael's Crossfit W.O.D. Log 10/31/09

3 rounds of:

400 meter run
10 push ups (girlie)
20 sit ups
20 box step ups each leg (w/ 12# medicine ball)

Additional strength & cardio:

15 Clean and press w/ 45# bar (periodic presses)
40 Kettlebell Swings (25#)
20 Kettlebell clean each hand (25#)

500 Single Rope Unders

(45 min. WOD)

Rachael's Crossfit W.O.D. Log

Rest Day

(note: was gonna try to do a WOD, but yesterday's WOD and league volleyball out-did me. Plus, not too much sleep.) Gonna do a good WOD tomorrow. :-)

Rachael's Crossfit W.O.D. Log 10/29/09

"Annie" (tweaked) rounds
50-40-30-20-10
Sit-ups
Box jumps - 30
400 meter run (x3)
(30 mins)

Additional strength:
Back Squat 5-5-5-5-5 reps
(45 mins total WOD)

Evening: League Volleyball - 2 hrs.

Rachael's Crossfit W.O.D. Log 10/28/09

Rest Day

Rachael's Crossfit W.O.D. Log 10/27/09

Light/Moderate Activity: league volleyball: 2 hrs.

Rachael's Crossfit W.O.D. Log 10/26/09

WOD Name: "Helen"
(scaled a bit with chin ups)

Three rounds for time:
Chin-up: negative resistance work
Run 400 meters
Kettlebell swings - 21 (25#)
Time (approx.): 25 mins.


additional strength

As many rounds till 1 hour WOD up:
15 Sumo Squat High Pull (40#)
20 Sit Ups
Time entire WOD (approx.): 45 mins.

Rachael's Crossfit W.O.D. Log 10/25/09

Title: "Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions (w/ 6# medicine ball half of the reps)
50 Sit-ups


Additional strength:
5-7 Rounds for time:
18 Shoulder Push Press
(45#)

Rachael's Crossfit W.O.D. Log 10/24/09

Rest Day

Rachael's Crossfit W.O.D. Log 10/23/09

Negative Chin-Up work (2 to 3 mins.)
800m Run
15 Hang Power Snatches OR Thrusters (45#)
500m Row
15 Hang Power Snatches OR Thrusters (45#)
400m Run
15 Hang Power Snatches
250m Row
15 Hang Power Snatches

additional (for complete 1 hr. W.O.D.)
Rope Unders (100x3)
20 Step Up box (w/ 14# ball)
10 push ups (x2) (girlie)
Repeat till 1 hr. W.O.D. is up

Rachael's Crossfit W.O.D. Log 10/22/09

Rest Day

Light/Moderate Activity: League Volleyball
(depending on muscle recovery)

Rachael's Crossfit WOD Log 10/21/09

"Tabata something a little different" (tweaked)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Push Presses (behind the head), the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Over Head Squats (25#). There is no rest between exercises.

Strength/Skill:
Deadlift - 3 rep, body weight or max

Endurance:
30:20 x 8 rounds, 30 seconds on 20 seconds off, Use a treadmill, set at 12% grade @ 6.0 mph (or moderate pace)

As many rounds till WOD reaches 1 hr…
20 Step-Ups each leg on 21 inch box w/ 14# medicine ball

[still sore from 10/19 WOD, skipped volleyball yesterday to rest, gonna try today's WOD and hopefully not regret it]

Rachael's Crossfit W.O.D. Log 10/20/09

Rest Day

(yesterday's WOD hit me w/ a vengeance today - sore in places i've never been sore in a while or at all - guess that's a good thing, huh.) Still dealing with HATT...(hungry all the time..just how much peanut butter can one eat!?!) ;-)

Rachael's Crossfit W.O.D. Log

W.O.D. "Tyler" 10/19/09 (bit scaled)

Time: 36 mins.

Five rounds for time of:
10 knees to elbows

Chin Ups 3 (half) and 1 to 2 mins negative resistance chin ups

55 pound Sumo-deadlift high-pull, 21 reps

As many rounds to finish 1 hr WOD after Tyler: (3 rounds)

200 meter run (x2)

25 Sit ups

50 Box jump, 14 inch box

10 Push ups (girlie)

crossfit

It has been about 2 1/2 months since i learned about and started doing Crossfit at my gym. After learning about functional exercises and looking at my gym experience as an athlete would train for their sport makes for something way different. I haven't gone back to my "old" way of doing gym. Its too boring, plus, i really was working the same muscles for the most part in a non-real-life-way. My gym doesn't have everything i would use if I was a member at a Crossfit affiliate, but i make do. Invested in two kettlebell weights, couple jump ropes, gloves and bring them to the gym. Might even get rings?! Maybe later as i grow stronger. I can do half a chin up and much more push ups! This is big...for me...can't wait till i can do a dead-weight pull up. :-)

I haven't lost weight since doing Crossfit - i've lost inches after measuring myself beforehand. I've stayed the same weight. Some of that has to do with the fact that i'm a bit more hungry...and well...even before...i like to eat. So, still working on that to make my goal. But i'm more emphasizing my overall fitness ability more so than weight. Am I fit and can is my body at its full capability in a physical sense. Its been years that my physical workouts and fitness regimen "cross" over to my spiritual awareness and level of learning with Abba. Talking with God, listening to Him as my body is in movement...sort of like dance. But that's a whole other story. So, I've decided to log in my work-out-of-the-day (a.k.a WOD) when I remember to, and possibly track progress. Its nice to look back at a journal.

Definition & background of Crossfit: CrossFit is a strength and conditioning fitness methodology; Crossfit is not sport-specific and promotes broad and general overall physical fitness; The program's weightlifting component includes complex, compound movements with heavy loads. CrossFit also uses kettlebells, gymnastics rings, pull-up bars and many calisthenics exercises. CrossFit may call on athletes to run, row, climb ropes, jump up on boxes, flip giant tires, and carry odd objects. They can also bounce medicine balls against the floor or a target on a wall.CrossFit maintains that proficiency is required in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy; constantly varied functional movement executed at high intensity.

song

i know you loooove me but what's my love look like to you?
i know you loooove me but what my love look like to you?

is it foolish?
is it empty?
is it diviiiiiiiided
(X2)

i know you loooove me but what's my love look like to you?
i know you loooove me ... but what's my love look like to you?

is it foolish?
is it empty?
is it diviiiiiiided
(X2)

searrrrrrrrrrrch me, unturn every stone
searrrrrrrrrrrch me, until i'm off my throne
(repeat, repeat)

Hard Rain = Hard Reign

Hard Rain = Hard Reign

I’m starting to really see how the Holy Spirit likes play-on words! An Abba-word and revelation revealed to me through the following…This is a story…from Rach’s perspective…the rest of the outreach group experienced most and parts of same in Zapotitlan, Mexico. TRY to make it short. (yeah right!)

It was the beginning of our time in Mexico we were in the small town of Zapotitlan, nestled in the mountains many hours from the city. After we spent some time with our Mexican host families, we anticipated a community outreach that night: mime, worship, dance and prayer w/ the church and unbelievers in the town at a huge structure made of mostly cement. It had a roof but it was open around all the sides exposing us to the outside. The night was exactly what the Holy Spirit was leading…Abba’s heart for truth to break through dark lies, souls experiencing Jesus and one-on-one prayer ministry, not to mention some sweet, unimaginable, fierce, and abandoned worship. One of our team members asked God, “Are you here? Can you show Yourself to Us?” Next moment she saw a heart shaped cloud, took a picture just before it dissipated. I personally experienced some awesome worship in the form of dance with five or six young Mexican girls – they wanting to do as I did – it was like dance school meets an alter/sacrifice experience. Loved it.

During our event, one of the priests from the local Catholic church (seeped deep in controlling-type-idolatry) was speaking through the town’s loud speakers as a distraction from our outreach and service. Mosquitoes were another distraction and biting most of us. (Makes me itch just thinking back). Regardless of these things, people came (both old and young) as they gathered around the entire place on the lower and upper level to check out what was going on and who we were.

Like I said, it was a tremendous experience for me. To experience Abba in this way through these people. However, about three-quarters of the way, something happened. Our lights went out and it was way late by then – completely dark. No! It was most likely done by those who opposed are presence. The rest of the towns lights were on – except the lights to the structure we were under. Another distraction. I was like, “No, I don’t want this to stop…it’s too soon! My human mind thought it was going to end right then and there. Did it? Nope. Let me tell you what did happen. There were less mosquitoes biting at my legs as well as MORE people from the town who came down for prayer. Most people are afraid to be seen or show interest w/ the Christian church plant in fear of the Catholic church and that their families will segregate from them. The removal of the physical light let Abba’s light shine brighter and lead them closer in. The worship got louder and stronger. It felt like a stronger push following a labor pain. Fear took the back seat and unhindered and desperate cries, prayer and worship took center stage. I could barely hear my thoughts! I started to cry and pray “Rain down Lord!” Immediately, the Holy Spirit spoke down through my words of prayer and singing. “You Reign…Rain down…You Reign…Rain Up! Rain Up? Yep. Let our words, movement and worship Rain up to You Abba! “I feel your RAIN Lord because your Kingdom REIGNS!” “Your Kingdom is now…your Kingdom is in me… “So, I, your daughter, “Rain Up” your Kingdom as you Reign Down your Kingdom!” As you can imagine, the smile on my face was HUGE as the revelations of Rain and Reign (up and down) and (in and through) saturated by spirit and mind…in a very physical way. Within seconds of these revelations and Abba words…another push or eruption happened in the midst of the people and as they sang and cried out to God – everyone started to applaud – clapping their hands. I had my eyes closed. I heard the sound of HARD RAIN. The clapping of hands within that structure sounds like very, very hard rain would sound coming down on a metal roof. I almost thought it was raining! The clapping echoed everywhere. Tears streamed down my face. Why? Well, for a couple reasons. To know the refreshing rain of the Lord was soaking us and the people through-and-through was complete sweetness to my heart. To know my intimacy with Abba and His Spirit is growing. Learning to discern and tune my ears to both His whispers and profound proclamations. You know, the sound of hard rain didn’t have to happen for me to know God’s Hard Rain = Hard Reign. But it did happen….through us. Through the cries and movement of His people. It took people for me to hear the HARD REIGN.

For the town of Zapotitlan, Abba did show us that His Reign is in that place…and is strong and hard enough to withstand any distractions or thwarts from satan or any darkness within this world. He also managed to hand feed me another truth and teaching so personalized to me. My heart is to learn intimacy with others in this season of my life. God’s Kingdom involves a lot. Too much to list here. All the glory for God’s Kingdom is preached over and over. At times, it seems so distant and big and far away from my real life. What He wanted me to realize and always remember that His Kingdom involves people...you...me. In ways, it’s still a mystery. His Kingdom feels way beyond me and my life. It may feel way beyond what things we do. Through this experience, His Kingdom is sooo close…closer than my own thoughts are to me…it still involves us. I experienced Abba’s Kingdom through people.

So, again…Hard Rain = Hard Reign via Abba’s Spirit and human beings.

Survive versus Thrive

a pretty significant Abba-word whispered to me as I walked the cobbled roads of Zapotitlan, Mexico during our group's prayer walk came as I viewed my surroundings. I walked past the small dwellings, primitive gardens, corner stands, espresso-cafe places and eventually finding the end of the town over a bridge looking down a small river and the massive amounts of foliage, wild flowers, coffee bean & lime trees, etc. Spending a small amount of time with the people and observing the ways of living there was also on my mind. Trying to wrap my brain around the harshness of life mixed w/ such beauty does a number on one's heart and mind.

Then, Abba spoke: Surviving versus Thriving. Ahhhhhh! Yes! This erupted in my spirit...not just because I knew how God wanted me to pray for Mexico...but also for me! The Holy Spirit wanted to teach me something. How many of us (Mexico, me and you) are in survival mode instead of breaking open in beauty in our lives as we thrive in God's presence. So, I immediately asked Abba, "OK, what is the difference between surviving versus thriving. Well, my human brain wanted to break open a Webster's dictionary right then and there! THAT couldn't happen since I was in the middle of a small rural town of Mexico and I don't really walk around with a dictionary either! I couldn't Google it either, nope, no laptop either. So I started to look at my surroundings and the Holy Spirit started giving me the definitions via the cobbled roads, flowers, plants, crude buildings, lonely and hungry dogs walking the streets, children playing, families working, the river's current, lush greens, vivid never-seen-before flowers...you get the picture. From that point on, my heart cried out for God to teach me about surviving versus thriving. As I prayed over many many people of all ages, I asked the Holy Spirit to download a personal message for them about being in survival mode and to discover how to THRIVE. This is just the beginning...i know this.

Now, to just appease my brain...i of course had to look up the definitions of surviving and thriving...i was just too curious. Here is our human definition:

survive: to endure or live through; to remain alive or in existence; to carry on despite hardships or trauma, persevere

thrive: to grow or develop vigorously; flourish; successful to be fortunate; to make steady progress

the words that flew at me were "existence" & "flourish." Where am i just existing? Where am I flourishing? Lord, thank you for loving Mexico so much and loving me and every other single person breathing on this earth. You hurt as you see your children barely able to keep alive, live through struggles without progress and to just merely exist. In and through You, we receive encouragement for steady progress, vigorous growth within our spirits, hearts, minds, and lifestyles AND flourishing lives as we unfold & break though in savage beauty for His glory. I just got a visual...many times...God takes my breath away. It also true for Him. I (we) cause Abba to catch His breath as He gazes on us.

a word from a stranger...

"Roses will bloom again. P.S. God will seemingly take forever to do something suddenly!" 6/16/09

when i'm moving, God downloads stuff...

So, I was driving...like many other times, God just downloaded words and a harmony to a song. I've taken walks or jogs so often and God starts speaking to me...i quick try to finish my workout so I can get back to the house and write it all down! I'm sure i'm not the only one...but its interesting that most of the time...when i'm still before the Lord, I feel His presence...but He doesn't really talk too much. Its like he just wants to settle in and know that I'm aware He is there. The times that I'm moving - in a car and joggin/walking mostly (more so outside - the treadmill really doesn't seem to be ground for Him to talk).

So, here are the words, I got the melody in my head...i have some parts that i'm uncertain of the words or the direction of the melody - so we will see. Maybe this is a song for me to sing to Him only? For awhile perhaps before I share the melody with others. If He is jealous over me (us)...that would make sense. I sort of wanna get the words down...nothing profound, very simple...its definitely a love song to and from God - even a cry out for His (and my) attention.

Wholly (its the only name i have so far...)

Abba I need you,
Abba I want you,
Father, I gotta, gotta have you, yeah
(repeat)

And I'm wholly yours,
And you are wholly mine,
Wholly yours, love divine

Son I need you,
Son I want you,
Son, I gotta, gotta have you, yeah
(repeat)

And you are wholly mine,
And I'm wholly yours,
Wholly mine, love divine

Daughter I need you,
Daughter I want you,
Daughter, I gotta, gotta have you, yeah

And you are wholly mine,
And I'm wholly yours,
Wholly mine, love divine

Abba I need you,
Abba I want you,
Father, I gotta gotta have you, yeah

And I'm wholly yours,
And you are wholly mine,
Wholly yours, love divine

Words by Abba given to Rachael Leah Kahler
6/2009

journey to Mexico

last week, fiiiiinally purchased the ticket to Mexico in July. Primary focus: prayer ministry w/ the church plants in Mexico City, unifying, and street outreach through drama/mime. i say finally, cause it took over 2 mos to discern God's will. I'm going...I'm excited and at peace. But it wasn't so exciting and peaceful getting to the final decision.

what i learned in the process of seeking God' will (in this situation): 1.) He doesn't necessarily always provide exclusively open and closed doors. In my case, I had two open doors in front of me. Ok, talk about feeling sooo indecisive. 2.) He's more concerned about my relationship w/ Him, refining & building character, and His glory than a "right" or "wrong" decision.

so, there you have it...it may seem confusing...but in the midst of feeling lost, receiving mucho vagueness from Abba, and doubt...God revealed and brought clarity. Let's just say I was focusing the magnifying glass on the wrong specimen...get it?

well, i finally did...and i just got a small glimpse of how God works...