Gym Experience

Stay In Sprinting Shape

CLEAR

A. 10 Minute AMRepsAP of Double Unders

NOTE: Be better than last time; compare old notes

STRONG

A. 2 Clean &  Jerk @ 65%; 2 Clean & Jerk @ 70%; 1 Clean & Jerk @ 75%; 1 Clean & Jerk @ 80% X 2.

NOTE: Okay, so pay attention. You work through all of the sets, resting as needed in between; you go through it twice. So you start at 65 percent, then move onto 70%, and so on and so forth until you finish 80%, and then you go through it one more time.
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B. 3 Clean High Pulls; rest 2 minutes X 3

NOTE: Go heavier than last time. 

BALANCE

A. Row a 5K for time

NOTE: Lets see how you do

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WAR CONCEPT: Remote & Weekend Experiences

I hope all who are following the WAR program are taking advantage of the Remote & Weekend Experiences. These experiences are my absolute favorite. This last remote experience was incredible. It was 55 degrees in november, and I ran eight 60 yard sprints on a football field at around 2PM, while at the same time getting lost in meditative thought and prayer. I think staying in sprinting shape is important for those of us who are climbing the age latter. Sprinting those eight sixties made me feel like an athlete, and it feels good to feel like an athlete.

Keep getting into the remote and weekend experiences; there is so much joy to be had through them. These experiences will teach you how to be creative; and how to feel the void when boredom tries to creep in. All boredom really is anyway-is a lack of creativity on your part. If you are a bored person, then you are not a creative person. Get creative through these experiences. Become a searcher of new ways to experience life physically and spiritually. Don’t just be the type of individual that just gets by, remaining sober, but is unhappy remaining sober. Go on and experience the clear life, which is the way that life was meant to be experienced anyway. Go get lost in a remote and weekend experience, and then start getting creative and create your own experiences on a daily basis. The possibilities are endless. Thanks…

Gym Experience

 High & Solitude

CLEAR

3 Rounds for time of:
20 Ring Dips + 20 Burpees

NOTE: Scale ring dips with banded or box dips. 

STRONG

A. 1 Snatch; rest 1 minute X 3 @ 75%; 1 Snatch; rest 1 minute X 3 @ 80%; 1 Snatch; rest 1 minute X 3 @ 85%

NOTE: Be stronger (look at logged notes). Make sure you are doing a squat snatch if possible, not a power snatch; however, if you are novice do a power snatch and then work on going into an OHS..  First 9 Reps on the minute. If you are successful with all  reps, then keep going till you fail. Log loads, and how this goes..Base percentages off of you latest 1RM.
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B. 3 Back Squat (Low Bar); Rest 2 Minutes X 3

NOTE: Log loads; should be done as 3 challenging work sets. Compare notes; be stronger.

BALANCE

3-5 Sets of: 
4 Heavy Thrusters + 20 Pull Ups + 4 Heavy Thrusters; Rest 3 Minutes

NOTE: Thruster Loads are-155/75. Advanced, shoot for unbroken pull ups. Go hard, you are trying to get done with each set as fast as possible. Take thruster from the floor, not the rack.

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WAR ARTICLE: Click to Read “Depression and Prayer”

 

Depression and Prayer

Depression and Prayer

During times of great depression and stress, have you ever thought about going to a place of solitude, whether it being in a closet, empty room, or wherever, and falling down on your knees and getting lost in fervent prayer? The dark mind can be lightened by prayer, though not lightened completely, or in the immediate way that you may want it, but buffered in a simple way, a most hopeful way; even a hope that you will soon come out of the fog, and back into the clear sunshine frame of mind .

After getting off your knees in prayer, it will not be as if you are automatically cured of your dark mind, but you will be more hopeful, and even more able and willing to deal with the uncomfortableness that the depression continues to give way too. You will have developed a faith and understanding that all will be well, and that God can cure all of your mind darkness, eventually feeding the lightness back into your mind; however, all in His due time, for His time frame is not your time frame; nor are his ways your ways. He is still teaching you a thing or two concerning the importance of endurance. He wants to continue to show you that you can deal with your depressive thinking without running to the immediate cloud change as you have done so frequently in the past. He wants you to show him that you can walk boldly through the shadows of darkness. He wants to teach you something about faith. He wants you to become a searcher of Him. He wants you to find Him, and then for you to hop on board his beautiful boat; and only then will He perform his great miracle work of healing within your mind and soul.

-Hawk

Remote Experience

WAR Lifestyle Coach Bub Hatch teaching the WAR Lifestyle

A. 5 minute Warm Up Jog; say a prayer of gratitude. 
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B. Sprint 60 Meters @ 100% effort; rest 2 minutes X 8. If you can, run these 60’s on some grass. Look to be loose while running; dont run tight, but be fluent. 
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C. 5 Minute Cool Down Jog; say another prayer, now asking for help with something that you need helping with.
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D. Search for a scripture, study it, write about it, and then email me what scripture you found, and also what you wrote.[email protected]

Gym Experience

Sad In Mind

CLEAR

A. L – Holds ALongAP; rest 2 minutes X 3
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B. 50 Toes2Bar for Time

NOTE: Log time completed. Scaled, knees2Elbows

STRONG

A. 3 Power Snatch; rest 2 minutes X 3

NOTE: Don’t rest too long in between the PS. You do three reps, and then rest 2 minutes. These reps shouldn’t be touch and go. Challenge yourself on the loading. Log five different loads.

BALANCE

AMRoundsAP in 15 minutes of:
3 Power Snatch + 3 Rounds of: 5 Pull Ups, 10 Push Ups, 15 Air Squats

NOTE: Okay, so pay attention. You do 3 power snatch and then go directly into three rounds of: 5 pull ups, 10 push ups, 15 air squat; which would then equal 1 round. The power snatch load is: 135,115,95,75.

WAR CONCEPT: Embrace Depression

Through my constant battle with depression I have since learned to embrace my depression, where I now turn inwardly-and look to learn something out about myself. I tend to get really spiritual, where I feast on the words of God continually in hopes of him leading me though the fog, and eventually back into the light. It’s almost as if I become a different person for a time, almost becoming a searcher of happiness, though I don’t search anymore through the substances of this world as I did in the past, but I now search through the spiritual way, where I’ll tie spirituality in with exercise, nature, and scenery. The depression tries to keep me from doing the physical and spiritual; however, I don’t let him hold me down, but I go on and act in the WAR lifestyle. I get moving, and as I do so I seek help from that higher being of whom I’ve grown to love just as much as I love my own family, for to me they are one and the same in importance, since they are the same in purpose; for He is my loving heavenly father, and they are my loving family, both of which who care deeply about me, which provides me with comfort and hope. And even a hope that I just might make it through this thick fog that seems to cloud my mind, where I’m constantly praying, writing, reading, and even trying to believe with all of my heart, might, mind and strength, that I will eventually come to see life again, then emerging from the shadows, and back into the lightness.

Write about this concept

Gym Experience

Fight Through the Fog

CLEAR

A. For Time Complete:
Row 50 Calories + 100 Double Unders + Row 50 Calories

STRONG

A. 1 Clean & Jerk; rest 1 minute X 3 @ 70%;  1 Clean & Jerk; rest 1 minute X 3 @ 75%;  1 Clean and Jerk; rest 1 minute X 3 @ 80%; 

NOTE: Base it off of last weeks 1RM. Make sure you are doing a squat clean, not a power clean.  First 9 Reps on the minute. If you are successful with all 9 reps, then keep going till you fail. Log loads, and how this goes. Off the clock, and look to set a new PR.
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B. 3 Clean High Pulls; Rest 2 Minutes X 3

NOTE: Heavier than last week.
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C. 2 Front Squat; rest 2 minutes X 3

NOTE: 90% of your 1 RM. Slightly heavier than last week

BALANCE

A. On the minute for 7 minutes perform:
3 Power Clean & Jerk + 8 KBS

NOTE: PC&J loads are: 185/75. Use a load that is heavy for you. KBS should be heavy as well.  Goal is to get all reps accomplished within the minute; make it happen.

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WAR CONCEPT: The Depressed Mind

The Depressed mind is the slow and unwilling mind, where it can steal your creativity and make you think low thoughts about the world to come, and even yourself. It’s almost as if you can’t think straight, which then causes you to be in search of a way to hopefully find a single happy thought, which is then where the addiction depression relationship comes into play.

The happy mind is the content mind, where the sad mind is the uneasy mind; it’s almost as if the sad mind is irritated and uncomfortable to the point that it craves something to help alleviate the pain and stress within the mind. Most want to take something to help with this poor thinking. Most want to run back to their substance of choice so that they can mask it; however, the problem lays within that masking, because the mask does work, but when the mask is removed -then so does the depression return, and even more so because you will have messed with your chemical makeup, then causing and even darker mind to unfold, and an even bigger problem to arise since that irritation in your brain will be even more intense, in which you will then want to take something that is more intense so that you can feel normal; and then this cycle repeats itself.

Write about, and even discuss this concept

Weekend Experience

Hit a Punching Bag

A. Run 1 Mile for time

       +rest 1 hour

B1. Hit a punching bag for 20 minutes (No Bag – Shadow Box)

B2. 150 Anchored Sit Ups for time

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C. Help someone do something; create for someone. Could be your wife, mom, dad, sister, friend, or whoever, just help someone do something. Pick up the house, take out the trash, clean a car, etc. Think outside the box, and look for an opportunity to create for someone.   

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D. Work on your spirituality: Prayer, reading, studying, self introspection leading to writing. Read for at least for 90 Minutes (accumulated) this weekend. Read something powerful, and even inspirational. Read in a unique place. 

Gym Experience

The Imprint

CLEAR

A. 5 Sets of:
20 Ring Dips + 20 Pull Ups; rest 2 minutes
NOTE: Shoot for unbroken.

STRONG

A. 1 Snatch; rest 1 minute X 3 @ 75%; 1 Snatch; rest 1 minute X 3 @ 80%; 1 Snatch; rest 1 minute X 3 @ 85%
NOTE: Be stronger (look at logged notes). Make sure you are doing a squat snatch if possible, not a power snatch; however, if you are novice do a power snatch and then work on going into an OHS..  First 9 Reps on the minute. If you are successful with all  reps, then keep going till you fail. Log loads, and how this goes..
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B. 3 Snatch High Pulls; Rest 2 Minutes X 3
NOTE: Go heavy; heavier than your Snatch of course since we are working on the strength of the pull. Go heavier than last time; compare notes and think about being fast through the hips.
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C. 3 Back Squat (Low Bar); Rest 2 Minutes X 3
NOTE: Log loads; should be done as 3 challenging work sets. Compare notes; be stronger.

BALANCE

Complete 12, 9, 6, 3, reps for time of:
Power Snatch + Burpees
NOTE: Use 115, 95, or 65. Go hard at a 100% effort.

Turkey Day

Happy Thanksgiving Everyone

I’m so thankful for the WAR Program-and all of you who are apart of it. Thanks for making this program so special. 

“Turkey Bash”

In teams of two for time:

400m turkey trot
40 turkey push-ups
400m turkey trot
50 kettle korn swings 55/35
400m turkey trot
60 partner turkey tosses 20/15
400m turkey trot
70 turkey squats
400m turkey trot
80 turkey toss sit-ups
400m turkey trot

NOTE: Each partner will have a turkey(medball). With the exception of the plyo push-ups on the ball, the turkey cannot touch the ground. There is a 5 burpee penalty if the turkey touches the ground. Yes, you will run with your turkey too.

Remote Experience

Thinking Blue

A. In a unique, and even beautiful area, run for 2 minute at 80%, walk for 1 minute X 10. While walking, say a prayer of gratitude each time during the rest. Each prayer should be an extension of the prayer before. Don’t be repetitive, but pray about all of the things that you are thankful for in your life. Let the endorphins from the running assist you in your prayers; and really look to recognize the relationship between exercise and spirituality. 
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B. Read a book that is in line with spirituality. Read about God; read about Christ; read whatever works for you, but read something of substance and that is going to assist you towards achieving a higher level of thinking. Tie this reading in with writing. Read a little, and then write about the impressions that you get from that reading.