Day 3 - Open Preparation

Looking forward to the coming of Christ

Study God's word:

a) God's Promises - Genesis 3:15, Isaiah 7:14 and 9:2-7, Micah 5:2

b) God's fulfillment - Luke 2:11, Matthew 1:23 and 2:6

How does God fulfill His promises? What difference does God's faithfulness to His promises make to us today? Examine Joshua 21:45 and 1st Kings 8:56 in this light.

Sing "Come Thou Long Expected Jesus"

Pray about what you have just learned and sung. May God bless you this day.

REST DAY

Here is my 12 week open prep plan that started December 1st. This is my fuel, exercise, and goals.

Fuel: Eat 2,000 calories / day split 40% Protein, 40% Carbs, and 20% Fats. Eat six (6) times per day to keep my metabolism high. That's 200g each of Protein and Carbs and 40g of Fat.

Exercise: Dec - 5 Wod's per week, plus row 5K 3 x week, plus run 4 miles on Saturday. Jan - Add 2nd WOD 3 x week to Dec plan and make Saturday's run 8 miles. Feb - cut back to just 5 WOD's x week.

Goals: Weight - 232 lbs, Helen - 9:59, Grace - 1:59, Fran - 5:59, Filthy Fifty - 29:59, FGB - 350, Max Snatch - 225, Max Clean - 315, Max Squat - 405, Max Dead Lift - 475, 400M Run - 1:30, 5K Run - 24:59, Pull-ups - 30

My 1st trip to LAKE TAHOE - Thanks Danny!