Tuesday WAR Strength & Conditioning


WAR Strength & Conditioning Workout

Complete 2 rounds of:
Max Rep Pull Ups in 2 Minutes
Rest 2 minutes
Max Rep Hang Power Snatch in 2 Minutes (75lbs)
Rest 2 Minutes
Max Calorie Row in 2 Minutes
Rest 2 Minutes
Max Rep AB Mat Sit Ups
Rest 2 Minutes

I just want to write a little something about jogging.  I used to hate to jog, but now I have come to love it and I’ll tell you why. I love where my mind travels when I’m on a jog.  I love how at about 12-15 minutes into the jog, my mind becomes intensely proactive and positive; so proactive to the point that I feel high.  I know a lot of you have a negative outlook on jogging, trust me, I’ve been there.  I want to encourage you all to try and look at it from a different angle.  Look at jogging like it’s therapeutic.  Almost look at it like the tool that’s going to get your mind on track.  Those Saturday morning 5K’s I program are magical, and a couple people (Bubb & Dom), have felt what I’m describing.  Yes of course there comes a time throughout the run where it hurts a little, but if you fight through the pain an incredible high awaits you.  Any time I feel depressed or anxious I go for a jog, in which I challenge myself to take my mind to a positive place.  I push myself somedays (run it for time), or other days I just do it casually.  I have found great peace and enjoyment through this avenue, and I challenge you all to try and experience what I’m talking about.  See you all on Saturday mornings.


Monday WAR Strength & Conditioning

Memorial Day

WAR Strength & Conditioning Workout

A. Back Squat 5 reps X 5. (10lbs heavier than last week)
Rest 2-3 Minutes
B1. Squat Clean 4 Reps/Push Press 6 Reps/Bent Over Rows 8 Reps X 5. (Log Loads Used. Try and increase load each time)
Rest 10 seconds
B2. Box Jumps 20 Reps X 5 (20 inch)
Rest 3 minutes
AMRoundsAP in 12 minutes of:
5 L- Pullups (10 second L- hold & then 5 Pull Ups)
10 Ring Push ups

Saturday WAR Strength & Conditioning

“He is Everywhere”

WAR Strength & Conditioning Workout

A. Run 5k (Nature Park – Have some good magical conversations)

B. Back Squat 5 Reps X 1 (Find out where your at)

C. Push Press 5 Reps X 1 (Find out where your at)

D. Ring Plank Holds 60 Seconds X 5

E. Weighted Pull Ups 5 Reps X 5 (Outside Pull Up Bars)

F. HSPU 30 Challenging Reps (Parallette, Elevated Bumpers)

A Kid Again

We can all reflect on what it was like when we were kids.  We were able to experience joy and sadness confidently, and more importantly, with clarity. We were able to enjoy the little things in life where our emotions ran free; free from stress, anxiety and all of the other psychological consequences the pleasures of this world can bring.  When we were kids, even an intense strike of adversity couldn’t slow us down. We didn’t struggle with depression or addiction, nor did we have to fight a personal WAR in our pursuit to find peace and happiness.  We were just kids, and it was beautiful.

How do we become a kid again?  How do we go back to that young innocent way of thinking; that young innocent way of life?  As we travel from childhood, to young adult hood, to eventually becoming an adult, a lot of intense changes take place in our lives.  We start getting exposed to the things of this world more fully.  We start experimenting, and trying new and exciting things.  We take our first drink; or smoke our first cigarette.  It starts becoming easier and easier to experiment with all things. Bad decisions start to be made more regularly; and our conscience slowly diminishes, making it easier and easier to justify our negative behavior.  Slowly but surely our innocence is lost, and we didn’t even realize it.

We can, however, become like a kid again if we really strive to do so; but we have to be willing to submit ourselves to a completely new life.  We have to get real with ourselves, and stop making excuses for why we became the way that we did.  We have to take the inside out approach, as apposed to the outside in approach.  We have to become humble, meek and submissive in our efforts to change.  If you think about children, they are happy and innocent because they are receptive and open to the good things life has to offer.  They have not yet experienced the WAR.  As we get older, we become less receptive to the good things, and more receptive to the bad things of this world.  We become hardened in our ways due to the worldly pleasures.  The worldly pleasures that we once  thought were so grand and magnificent, turn out to be a fake, temporary happiness that has only blinded us from the truth; the truth being that there are no shortcuts to lasting happiness. The only way to find lasting happiness is to reflect on your childhood innocence, and make an effort to grow in a different direction; a positive direction away from the fake worldly pleasures, and onto something that’s real; on to something that will last.

-Dustin Hawkins

WAR Friday Strength & Conditioning

“The Peaceful Path”

WAR Strength & Conditioning Workout

For time complete:
30 Clean High Pulls (95)
30 Box jumps (20)
30 Jumping Pull Ups
30 Hang Power Cleans
30 Calorie Rows
30 Burpees

Thursday WAR Strength & Conditioning

“Something It’s Not”

WAR Strength & Conditioning Workout

A. Back Squat 5 Reps X 3 (80% of the weight you used on Monday)
Rest 2 Minutes
B. Bench Press 5 Reps X 3
Rest 2 Minutes
4 Sets of:
5 Squat Snatch (135,115,95,65)
Sprint 200 Yards (WAR Sign & Back)
Rest 3 Minutes
NOTE: Time each Individual Round. Log the load used.

Very informative article below. The brain is so powerful.  I found the part about alcohol abuse to be pretty interesting.  Have you ever noticed that the people who binge drink (party) the most (and have been doing so for the longest), get drunk faster than everybody else.  It almost seems like they drink less than everyone else, but yet their speech and motor skills go down hill faster than everyone else.  You would think it would be just the opposite. That their tolerance levels would be higher because they drink so much; but for whatever reason their tolerance levels seem to be lower. My opinion on this (and this is only my opinion), is that alcohol has damaged this persons brain to the point that the speech and motor skills go quicker than they used to.  It’s not that this person doesn’t have a high tolerance, because they seem to be able to drink all night; it’s just that after 4 beers and a single shot of liquor, this person’s speech and motor skills are affected to the point that it is very noticeable; and this usually occurs early on in the night when most of the people at the party aren’t even close to having their motor skills or speech go.

This is interesting, and the only thing I can think of is that brain damage has occurred due to the long term abuse of alcohol.  However, the brain can be healed – we just have to be willing to grow in a different direction.

Addiction and the Brain

Scientists now know that addiction is the result of key changes in the brain. For example, all drugs of abuse affect the dopamine pathway in the brain. Dopamine is a kind of neurotransmitter – a chemical produced by nerve cells that process and transmit information in the brain. The dopamine neurotransmitter’s job is to produce feelings of pleasure so this pathway is commonly known as the “pleasure pathway.”

“What happens when people develop a substance use disorder is that they tax the ability of their dopamine system to keep up,” says Dr. Kathleen Brady, an addiction researcher at the Medical University of South Carolina. “The amount of dopamine we have in our brain is limited by the substances that the brain uses to make dopamine. And if we release it too often, we get into a situation where the brain has less dopamine. What that means is that an individual who has depleted their dopamine source in their brain has a difficult time feeling pleasure from even the normal events that would make someone happy – a mother seeing her child, or having a good meal.”

The dopamine pathway is not the only part of the brain affected by addiction. Alcohol and drugs can profoundly affect different neurological circuits. Prolonged excessive alcohol use, for example, is believed to cause cause pervasive alterations in the brain’s stressand stressand anti-stress systems. These changes, in and of themselves, may lead to additional compulsive drinking.

Drugs of abuse affect the parts of the brain that control pleasure, motivation, emotion, and memory, these changes can lead to the disease of drug addiction. Using drugs repeatedly over time changes brain structure and function in fundamental and long-lasting ways that can persist long after a person stops using them. Different types of drugs affect the brain in different ways, altering different aspects of the brain chemistry. However, with prolonged abstinence, some of the brain changes caused by specific drugs (e.g., methamphetamine) may be reversible, which is one reason why treatment is essential.

Wednesday WAR Strength & Conditioning

“At Peace Today”




Tuesday WAR Strength & Conditioning

“Tame the Wolf”

WAR Strength & Conditioning Workout

A. KBS latter for time 30,25,20,15,10 (55,35)
Rest 5 Minutes
B. Knees2Elbows (Adv.toes2Bar)10-15 reps X 5
Rest 1 Minute
AMRoundsAP in 10 minutes of:
10 Kipp Pull Ups (Scaled band. Adv. CTB)
10 Ring Dips (Scaled Band)

Read the below article – I found it to be pretty interesting.  Nothing I haven’t heard before, but there are a couple of things that caught my interest.  I have noticed through my own impulsive behavior that I can manage my cravings if I can control my mood – meaning not letting myself get to High or to Low.  I can usually make sure I don’t get to high by staying grounded and working on being a humble spiritual person.  However, I do have trouble not getting to low (depressed).

I have found that depression feeds addiction, and when a person gets depressed they automatically think about taking something that will make them feel better. Through my experience with depression, I have learned to just “wait it out”.  I actually embrace it and try to learn from the times I’m low.  I fight my way out of the hole by exercise; and by working on my spirituality. I have found that during that depressing time I actually learn the most about myself, which only makes me a stronger person.

This is the WAR I live, and the WAR a lot of you live. Keep fightin.


Brain imaging research is revealing that the signals, or cues, that may spark an addicted person’s desire to take drugs can be incredibly subtle or quick. Expanded knowledge about craving helps scientists develop new medical treatments for addiction.

Cravings – powerful desires – are part of the human condition. Our brains are “hard-wired” to appreciate and to pursue natural rewards such as food and sex because of their critical survival value.

Drugs used by addicted people activate the same circuits that motivate food and sexual behavior. Signals, called cues, can be sights, sounds, smell or thoughts. Cues activate the brain’s powerful “go!” circuit creating cravings. The cravings for alcohol and other drugs can be even stronger than those for food or sex.

Managing the cravings associated with food, sex and drugs is the responsibility of the brain’s inhibitory “stop!” circuitry. Research suggests that some people have better “stop!” systems or better “brakes,” than others. Individuals with weaker “brakes,” may have much greater difficulty managing cravings, putting them at increased risk for addiction, and/or for relapse. Exposure to some drugs may actually weaken the brain’s braking system.

Cravings may have their beginnings outside conscious awareness. Recent brain imaging research shows that drug and sexual cues as brief as 33 milliseconds can activate the brain “go!” circuit even though the person is not conscious of the cues.

In addition to cue-induced craving, desire can also be fueled by:

A small sample of the drug/food/rewarding activity (the “salty peanut” effect: “just a little” often leads to much more!)

The wish to avoid negative effects (such as drug withdrawal, or negative moods, etc.). Many people with addictions have a co-occurring mood disorder (anxiety or depression). These moods can themselves become triggers for food or drug craving, increasing the risk of relapse.


Monday WAR Strength & Conditioning

“Which Way”

WAR Strength & Conditioning

A. Back Squat 5 Reps X 5 (5 Sets across. Warm up to challenging 5 then begin)
Rest 2-3 Minutes
B. Push Press 5 Reps X 5 (5 Sets across. Warm up to challenging 5 then begin)
Rest 2-3 Minutes
4 sets of:
5 hang squat cleans (AFastAP. Log the load you use each set, challenge yourself)
15 Burpees (AFastAP)
Rest 3 minutes

NOTE:On part A & B it’s important to log what load you used for 5 sets across, so that next week you can attempt to increase the load.  On the hang squat cleans I want you to challenge yourself.  Find out where your at (Grip Strength, front squat, hips, technique). On the burpees let’s do chest to deck, meaning your hips don’t sag and hit the floor, only your chest.

We are starting a new WAR 12 Week Program (Black & Red Session) on Monday June 6th.  I’m so stoked to get back into the classroom; and to really focus and hone down on the lifestyle again.  The WAR lifestyle is so incredible when lived to the fullest.  It’s not an easy lifestyle to live by no means, but there is no greater feeling than when you are locked in, it’s the ultimate high, a real high.  The greater things in this life require sacrifice and dedication.  The WAR lifestyle requires sacrifice & dedication.  You have to be diligent in living the WAR lifestyle (work at it constantly).  For those who have been through it know what I’m talking about.  If any of you know anyone that may be interested, please let them know about it.  Thanks again.  This is such a magical program, and we are only at the beginning.  We are going to help so many people.  I love you all and thanks again.


Saturday WAR Strength & Conditioning

Bad Lands

WAR Strength & Conditioning Workout

A. Run 5K (Nature Park, the weathers supposed to be GLORIOUS)

B. Ring Plank Holds 60 Seconds X 5

C. 30-50 HSPU for time

D. Front Squat 2 Reps X 5 (lighter weight – 65%. Working on speed out of the bottom.  Try to get faster every set – resting 1 min. b/t sets.  If you find that you are slowing down your weight is to heavy. Xplode out of the bottom)

NOTE: Listen to your body.

Read the below article.  I’m a firm believer that the brain works best after exercise.  It just seems like I’m more receptive to all that surrounds me, and all who surround me.  Think about the High School or college kid that wakes up in the morning, exercises, and then goes directly to school; as apposed to the kid who wakes up 10 minutes before class, doesn’t eat breakfast, and rolls into class half asleep.  Exercise puts our brain on track.  It’s as real as it gets.


Observers of the game of football might refute the claim that exercise leads to greater intelligence – and they would be partly right, says Ratey. “Exercise doesn’t make you smarter, but what it does do is optimise the brain for learning.”

Physical activity boosts the flow of blood to the part of the brain that is responsible for memory and learning, promoting the production of new brain cells. Several schools in the US and the Netherlands have taken note. Pupils at Naperville Central High School near Chicago, for example, start the day with a fitness class they call “Zero Hour PE”. Equipped with heart monitors, they run laps of the playground, and teachers say exam results have soared since the keep-fit initiative kicked off.

Meanwhile, in Amsterdam, a test involving 241 people, aged 15-71, compared physical activity with the results of cognitive tasks. The researchers documented improved results among people who were more active, especially those in younger age groups.

Yet more research suggests that exercise boosts intelligence in the very, very young. Experiments on rats at the Delbrück Centre for Molecular Medicine in Berlin showed that baby rats born to mothers who were more active during pregnancy had 40 per cent more cells in the hippocampus, the area of the brain responsible for intelligence. If the same is true in humans, we can expect Paula Radcliffe’s baby, Isla, to be a genius; Radcliffe was training for the New York marathon until the day before she went in to hospital to be induced – and won the race just nine months after giving birth.

Friday WAR Strength & Conditioning

“Blue Moon”

WAR Strength & Conditioning Workout

Strict pull up latter for 12 minutes Supinated/Pronated grip every other minute 5-10 reps ( Advanced, clavicle to bar)
+ rest 3min.
A1. Dead lift 10 reps X 5 (185, 155, 135)
Rest 10
A2. Weighted pushups 10-15 reps X 5 (45,25)
Rest 2 minutes
+ Rest 5 min.
AMRAP in 8 minutes of:
10 Supine ring Pull Ups
10 KB Swings (55)
10 Box Jumps (24inch)