Saturday Black Session Week 2

WAR Saturday Workout

A. Run 2 Laps (Nature Park)

B. 20 Turkish Get Ups (Nature Park Grass – 55/35)

C. Run 2 Laps (Nature Park)

D. 20 Turkish Get Ups (Nature Park Grass – 55/35)

NOTE: Meet at WAR Gym first, and then we will drive over together, should be a magical morning.

Friday Black Session Week 2

Reflection

WAR Workout

A1. Lying Tricep Extensions 6 Reps X 4 (Heavier than last week)
    Rest 15 seconds
A2. Strict Chin Ups IN TO Kipp Chin Ups AMRepsAP (Advanced weighted) X 4
    Rest 2 Minutes
    +
Perform for Time:
Run 400 Meters
25 Pull Ups  (Adv. CTB)
Run 400 Meters
25 Goblet Squat (70,55)
Run 400 Meters
25 KBS (70,55)

GYM NOTE: Similar workout to Tuesday – only reps are different.  Smaller rep scheme, means we are looking to increase the load 10-20 lbs from Tuesday and even last Friday on A1. Push yourself of on the Pull Ups.  Advanced will go to failure weighted (Go Heavier), and then drop the weight proceeding into the Kipp.

Classroom Discussion

Weekend Assignment:  Spend some good quality time with someone or the people you love.  People that play a positive role in your life – could be family, or a friend.  Maybe you go visit a loved one that you have lost touch with over the years. Maybe you designate a night to hang out with your parents.  Whatever it may be, make it unique to the point that your routine is changed, and you surprise yourself. Try and have a good positive conversation.  Think outside the box on this – and then write about it in your journal.

Journal Title: The People I love & the Important Role they will Play in my Life.

Thursday Black Session Week 2

Quiet Introspection

WAR Workout

 A. Back squat latter 1-3 AMRoundsAp in 7 Minutes (Ex-1 rack it, 2 rack it, etc..Increase load from Monday, 10-20lbs heavier)
Rest 3 Minutes
B1. Bench Press 6 Reps X 4 (Increase load from Monday, 10-25lbs Heavier)
B2. Bent Over Rows 6 Reps X 4 (10 -25lbs heavier than Monday)
Rest 3 Minutes
+
4 sets of:
3 Power Clean (Heavier Than last Thursday)
Row 200 Meters (100%)
Rest 2 Minutes

GYM NOTE: Similar workout to Monday – only reps are different.  Smaller rep scheme, means we are looking to increase the load anywhere from 10-25 lbs from Monday on both A, B1 & B2.  Look to increase your load from last week on the Power Clean.  New people will be doing the dead lift.  Row is 100% effort.  Make it happen Cap’n.

 

Classroom Discussion

A. WAR Journal Topic Discussion “Self Examination”: Inside out approach concept

“Self-understanding was never an easy prize.  The discovery of self is a profoundly spiritual experience, one that is possible for anyone willing to learn.  It does not come easy or by a casual effort.  One of the simplest ways to greater self-understanding is to keep a personal journal. A journal becomes a map for inward searching, a net to capture moments of spiritual insight, a treasury of thoughts and plans”

B. WAR Presentation/Journal Topic Discussion “Becoming educated about addiction and harmful substances”: What did you think about the Therapist’s presentation?  Do you see the importance of becoming educated about addiction and harmful substances?

“Knowledge is power

NOTE: Lets have a good discussion tonight.  Your comment may help someone. Thanks.

Wednesday Black Session Week 2

Day Off – Active Rest

Below is an interesting picture to say the least.  This week we are talking about the importance of becoming educated on the harmful affects drugs and alcohol have on the mind and body.  We have to become experts on the subject if we are going to beat addiction.  We have to know exactly what these substances do.  I thought Chet did an incredible job on informing us about the stages of change.

It’s interesting to see the damage that these substance have on the brain; and how these substances cause a less intense dopamine receptor signal in addicted individuals.  Thats why the person who struggles with addiction has to fight to be happy, and learn to get high a natural way –  through exercise and spirituality. Post your thoughts to comments. Come prepared to have a good conversation on Thursday.

Repeated drug exposure changes brain function. Positron emission tomography (PET) images are illustrated showing similar brain changes in dopamine receptors resulting from addiction to different substances – cocaine, methamphetamine, alcohol, or heroin. The striatum (which contains the reward and motor circuitry) shows up as bright red and yellow in the controls (in the left column), indicating numerous dopamine D2 receptors. Conversely, the brains of addicted individuals (in the right column) show a less intense signal, indicating lower levels of dopamine D2 receptors.

Tuesday Black Session Week 2

Magical

WAR Workout

A1. Lying Tricep Extensions 10 Reps X 4 (Heavier than last week)
Rest 15 seconds
A2. Strict Chin Ups IN TO Kipp Chin Ups AMRepsAP (Advanced weighted) X 4
Rest 2 Minutes
+
Perform for Time:
Run 400 Meters
25 Box Jumps (20 inch)
Run 400 Meters
25 Wall Balls
Run 400 Meters
25 Burpees

Classroom Discussion

A. WAR Presentation Northern Utah Therapy: Chet Brooks LCSW, “The Stages of Change” @ 7Pm. Please don’t be late.

B. WAR Assignment: Rewrite in your journal what you learned from the Therapist today.  Think about the things that he talked about and how they relate, or could relate to you.  Can you see how by becoming educated on addiction, will help you to be able to avoid becoming an addict, or help you to manage your addictive behavior?

C. Journal Title: Becoming educated about addiction/substances & the role it will play in my life.

“I will do my best to gain an understanding about the harmful affects that drugs and alcohol have on my body and mind.  I will always look for opportunities to examine my own addictive behavior with what I am learning, and will become a student that is constantly looking for ways to manage my addictive behavior”- Dustin Hawkins

Monday Black Session Week 2

Cathedral Rainbow

WAR Workout

A. Back squat latter 1-5 AMRoundsAp in 7 Minutes (245, 225,205,185,155,135. Working with a partner. You go, they go, etc. Heavier than last Monday)
Rest 3 Minutes
B1. Bench Press 12 Reps X 4
Rest 10 seconds
B2. Bent Over Rows 12 Reps X 4 (Heavier than last week)
Rest 3 Minutes
 +
3 sets of:
5 Dead Lift (Heavier than last week)
HSPU AMRepsAP OR Shoulder Press (95)
Rest 2 Minutes

GYM NOTE:  Increase load from last week on Squat Latter & Bent Over Rows.  Pick a weight on the Bench Press that will challenge you – but that you can get.  For those of you who still haven’t gotten comfortable on the HSPU, you have got to start getting comfortable.  The HSPU is an incredible movement – let’s work at them this week.  Work with a partner throughout this entire workout.  Push each other.  One person finishes the entire set and rests while the other person works.  Lets have a good week!! Make it happen.

 

Classroom Discussion

A. Weekend Assignment Discussion – Creating your Circle of Influence.

B. Journal Topic Discussion: Writing in your journal is the heart and soul of the WAR program.  If taken seriously, the journal can be an amazing tool for getting thoughts down on paper, deep thinking, and reflection on how you were feeling at any given time.

C. Journal Title:  Self Examination & the Role it Will Play in my Life

“It was only when I deeply examined myself was I then able to take the inside out approach, instead of the outside in approach- allowing me to see clear”

Saturday Black Session Week 1

Active Rest

WAR Saturday Workout

A. Run 3-4 Laps around Nature Park (Conversation Pace – Active Rest Day)

     OR

B. Make up your own active rest workout (Post to comments what you did, & where you did it)

 

NOTE: It’s important that we are taking care of our bodies; that means allowing recovery to take place. These Saturday workouts are more “Active Rest Workouts” where we work out the kinks from the week.

 

Friday Black Session Week 1

My Little Girls Choice

WAR Workout

A1. Lying Tricep Extensions IN TO Close grip Bench 6, 6 Reps X 4 ( increase weight from Tuesday ,10-20lbs)
    Rest 15 seconds
A2. Strict Pull Ups IN TO Kipp Pull Ups AMRepsAP (Advanced weighted into Kipp) X 4
    Rest 2 Minutes
    +
Perform 21,15,9 Reps for Time of:
Ring Push Ups (Deep)
KBS (70,55)
Knees2Elbows (Advanced Toes2Bar)

GYM NOTE: Similar workout to Tuesday – only reps are different.  Smaller rep scheme, means we are looking to increase the load 10-20 lbs from Monday on A1. Push yourself of on the Pull Ups.  Advanced will go to failure weighted, and then drop the weight proceeding into the Kipp.  Looking for good range of motion on the Metcon (KBS all the way up, Knees actually touching elbows, and deep ring push ups) Make it happen Cap’n.

Classroom Discussion

Weekend Assignment:  Write a letter, write in a card, or text someone this weekend (Family member, friend, grandparents, etc.)  Tell them about this new WAR program that you have started.  Tell them about the changes you Hope to make; and have made by doing this program.  At the end of this letter, text, or card, tell the person how much they mean to you.  Then I want you to write in your journal how you felt while writing the letter & after you sent it.

NOTE: A text message is a powerful form of communication.  Send someone a meaningful text out of the blue and watch what happens.  You can make someones day through a heartfelt text message.  Make this happen – it’s magical.

Thursday Black Session Week 1

Thinking Clear 

WAR Workout

A. Back squat latter 1-3 AMRoundsAp in 5 Minutes (245,225,205,185,155,135. Ex-1 rack it, 2 rack it, etc..Increase load from Monday, 15-20lbs heavier)

    Rest 3 Minutes

B1. Push Press 8 Reps X 4 (175,155,135,115,95…Increase load from Monday, 10lbs Heavier)
B2. Bent Over Rows 8 Reps X 4 (Same weight as B1)
    Rest 3 Minutes
    +
4 sets of:
3 Power Clean
Row 200 Meters (100 %)
    Rest 2 Minutes

GYM NOTE: Similar workout to Monday – only reps are different.  Smaller rep scheme, means we are looking to increase the load 15-20 lbs from Monday on both A, B1 & B2.  Look to increase your load from last week on the Power Clean (Power Clean may be down a little bit due to fatigue from row).  New people will be doing the dead lift.  Row is 100% effort.  Make it happen Cap’n.

Post loads,  Power Clean & Row individual times, and any comments you may have to the comments section.

Classroom Discussion

A. WAR Journal Topic Discussion “Hope”: What is your definition of Hope?

“Hope is the anchor of our souls.  Everyone is in need of Hope – young or old, strong or weak, rich or poor.  We should “Hope” for a better life.  Everyone in this life has their challenges and difficulties.  The reason for these trials cannot always be fully understood except on the basis of “Hope” because there is often a larger purpose which we do not always understand.  Peace comes through Hope”

B. WAR Presentation/Journal Topic Discussion “Nutrition”: What did you think about the Dietician’s presentation?  What role will nutrition play in living the WAR lifestyle?

“I never knew how incredible I could feel by putting nothing but healthy food into my body – it’s a high in itself.  My mental state seems clearer, and I’m an overall happier person throughout the day.  I’ve learned how to be disciplined about what I put into my body, and it feels as if I have a constant stream of energy flowing through my system at all times” 

NOTE: Lets have a good discussion tonight.  Think of something to bring up concerning “Hope”, or Nutrition.  Your comment may help someone. Thanks.

Wednesday Black Session Week 1

Day Off

Have a good day off everyone.  Come ready to make it happen on Thursday, Friday & Saturday.  Work hard in your journal today.  Do some deep thinking and self examination.  Think about making changes to the way that you eat.  You are what you eat in a sense.  Come ready on Thursday to have a good discussion about some goals you have concerning nutrition and the WAR lifestyle.  Keep making positive changes in all aspects of your life.  WAR is all about making progress.  If you aren’t making progress, you simply aren’t trying hard enough.  The sky is the limit, it’s up to you how far you want to go, and what type of person you want to become.  If today was your last day to live, how would you be remembered?  Would you be a man or woman of character?  If you’re apart of this WAR program, I’m assuming you want to reach your full potential as a human being.  Remember – you can’t achieve your full potential if you aren’t living a clear life.  If you’re constantly escaping reality, you will never reach your full potential; progress will be stalled, and you become as a natural man or woman.  We here at WAR don’t want to become as a natural man of this world, we want to be different.  We want to change the world, and the way people overcome addiction.  

Now you have some stuff to think and write about, make it happen. I love all of you, and thanks for helping me create this incredible program.

-Hawk