Gym Experience

Endure The Ride

CLEAR

A. 5 Minute Double Under AMRAP

NOTE: Compare old notes; be better

STRONG

A. In 8 Minutes Find your 1RM in the Squat Snatch
B. Drop to 80% of A-and perform 1 rep of the snatch on the 20 seconds for 15 reps
C. Build to a 5RM in the TnG Power Clean

BALANCE

3 Rounds for Max Reps of:
1 minute of Power Cleans (185/115); rest 15 sec; 1 Minute of Thrusters (135/95);rest 15 seconds; 1 minute of Calorie Rows; rest 2 minutes

NOTE: Quickly strip the weight when advancing from the PowerClean to the thruster. 

WAR CONCEPT: Test of Endurance

The life that we are all apart of seems to be a test of endurance of how far it is that we as human beings can travel before cracking, and giving back way to the escape. For the addict, this holds especially true because the loss of patience and temperance can lead to a wobbly character, and one that is now unstable and stressed, which then can lead back to the escape. Life is full of things that we don’t want to do. We don’t want to wake up early and shovel the driveway prior to going to work, however, we must do it anyway because that is what it takes. We don’t want to have to deal with life’s responsibilities, like: paying the bills, fixing our car, or even going to work, however, we must do it anyway because that is what it takes. To be successful in life and with our addiction we must learn to do things that we don’t like to do, and not let the stress of doing such things lead us back to the escape. If this is constantly the case, where we revert back to the escape due to being stressed, bored, or even depressed, then we will never be good at life-since we will constantly be moving in circles, never having the ability to making progress.

Life is so difficult at times, but if you have the endurance mind frame, where you are mindful of how you carry yourself always, never letting life’s adversities cause you to crumble, then you will grow in the way of being able to endure all things. 

If we as addicts can come to grasp onto this concept, then there will be nothing that will be able to stop us from advancing past our addiction, and eventually onto perfection with our addiction. If we would just look at all uncomfortable times as an opportunity to learn, then nothing will seem all that bad. If we would just look at everything as a tutoring learning experience, then the world in which we live and see- will open up more fully, causing us to have a faith that will be of such magnitude, that the worldly pleasures will be of no match for us anymore, because we will have finally seen past all of their lies.

Remote Experience

Experience Ocean Swimming

EXPERIENCE NOTE: Think outside the box in your approach to finding a pool. You may have to pay $10 bucks or so, but I promise it will be well worth the cost and effort; the experience you will gain will be priceless. If you haven’t experienced swimming yet – then go ahead and give it a shot. 

A. Find a pool near you, and perform AManyLapsAP in 15 minutes (there and back being two); swim whatever way you know.

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B. At home: Read your book for 30-45 minutes.

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C. Pray & Self Introspect  

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D. For 10 minutes – write about the nights experience. What did you learn? Email me what you wrote: [email protected]

 

Gym Experience

 Elite

CLEAR

3 Rounds of:
20 Sit Ups + 20 Wall Balls

STRONG

A. Find your 5RM in the weighted pull up
B. Max Reps Kipp Pull Ups; rest 30 seconds; Max Reps Kipp Pull Ups; rest 30 seconds; Max Reps Kipp Pull Ups.

NOTE: Non butterfly on part B, but the kipp. Think about keeping it tight and efficient.

BALANCE

10 Rounds For Time Of:
10 Toes2Bar + 10 Box Jumps (24/20)

NOTE: Make sure you open your hips up fully on the box jumps

WAR CONCEPT: Just Endure Through It

At night, we are just going to have to learn to be content with reading, studying, and then retiring to bed early. We can’t look to far ahead, but we must remain living in the moment, and when uncomfortable times strike, then we’ve just got to put our head down, and walk through them boldly. The job that we may be working may be low level, and even full of intense physical labor, but we must do it anyway, and even do it well. We’ve got to get up early, have a good breakfast, read something powerful, get lost in prayer, and then go to work in the dead of the winter working construction; all the while having the idea in our mind that all will be well as long we stay clear, and close to God. We can’t let things stress us out or cause us to get to low in or thinking; but we also can’t let things cause us to get to high in our thinking; but we must search for that quiet character, and even that character who is humble and temperate, never getting to high, nor to low, but is consistent and patient in the way that we approach life.

Write about, and even discuss this concept..

Gym Experience

Cassie Going Hard

CLEAR

For Time Complete: 
50 Ring Dips + 30 HSPU

NOTE: Scale HSPU with holds, or doing the shoulder press.

STRONG

A. Back Squat (low bar) 2, 2, 2, 2, 2, 2; rest 2 minutes

NOTE: Log loads. Get down there to that good depth. Focus on the hip drive coming out of the bottom.  Look to increase your load each set.

B. 1  Squat Snatch; rest 2 minutes X 3

NOTE: Perform 3 heavy work sets. Log three loads. Be quick under the bar. Be better than last time.

BALANCE

For Time Complete:
75 Power Snatch (75/55) + 50 Burpees

WAR CONCEPT: The Importance of Sweating

The human spirit yearns to sweat. Going from a childhood of running, playing, sweating, and being active- then to an adulthood of sitting around, being lazy, and not sweating, proves to be a huge issue since its through sweating and being physically active that the human spirit thrives and makes progress. When we stop sweating through being physically active, then so do we become more prone to the onslaught of the dark mind. 

The human spirit craves to be physically active; it wants to be pushed daily, where the physical body and the mind argue back and fourth, telling one another to quit. The body will cry for help, but then the mind will push forward. The mind will cry for help, but then the body will push forward. Back and fourth they will go, until one of them quits. 

Through such  intense experiences confidence grows; and the more of these bouts that take place between the mind and the body while performing physically, then the stronger one gets in their mind and body; and then slowly-the darkness that has been cast over their mind for so long seems to peal off, then leading them back to a free mind. 

Weekend Experience

Snow Surfing

A. Outside, and even in a unique place, Jog for 5 minutes. Say a prayer of gratitude, stating out loud -all of  the things and people that you are thankful for in your life

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B. After the warm up Jog, then proceed to sprint for thirty second, then walk for thirty seconds X 20. Get into the experience by dressing appropriately. Do this experience unplugged, meaning without music. While walking, as always, direct your thoughts towards gratitude and prayer. Also, think about being thankful that you have had the courage to go out and be active in a unique place, and even during the winter.

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C. 5 minute cool down jog. Say another prayer, asking for help in overcoming your fears and weaknesses. Be creative, and don’t be repetitive. 

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D. Go visit someone or call someone this weekend. Try and have a good conversation, or just simply tell that someone how much you appreciate them. This could be an old friend, or even a family member. Be creative, and don’t be scared to perform an experience such as this. Everything in you is going to tell you to put it off, but don’t put it off because a magical experience awaits, and one that will help you to grow in your character. 

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E. Read and work on your spirituality intensely over the weekend. Be a reader and studier. Write about the weekend experience on Sunday night. Email me what you wrote if you want: [email protected]

Gym Experience

Endurance

CLEAR

A. Ring Plank Holds; on 1 minute, off 1 minute X 5

STRONG

Day of Rest

BALANCE

For Time Complete:
Row 2k + 200 Double Unders + 50 Burpees

Gym Experience

 The Dark

CLEAR

A. 100 Ring Push Ups For Time
B. Tabata Box Jumps – 3 minutes

STRONG

3 sets of:
3 Heavy Front Squat + 10-20 Unbroken Pull Ups; rest 3 minutes

NOTE: Go heavy on the front squats, trying to increase your load each set. Advanced, do CTB.

BALANCE

10 Minute AMRepsAP of:
Squat Clean (135/95)

NOTE: Do 4 toes2bar on the top of every minute

 

Remote Experience

Find A Way

A. Perform 4 – 200 hundred meter repeats. Four full laps in the pool, there and back being 1 lap = 200 meters. Rest 1:1, meaning however long it takes you to perform the 200 meter swim, then rest for the same amount of time.      

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B. Somehow work on your spiritual self at the pool, whether it be sitting in the hot tub/sauna, or whatever, just get lost in deep meditative thought (The perfect scenario would be to swim at a pool that has a sauna available)- While lost in thought, look to analyze the current experience you are having, and think about all of the things that you are thankful for in your life. Try to think positive, and even creative.

NOTE: This is a similar experience to last week, only think more creatively on your part and  further add to the experience.  

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C. On the Drive home from the pool experience say prayer of thanksgiving, and ask for help in overcoming your weaknesses and fears. Let your creative mind flow as you get lost in prayer. Get into the prayer experience.

NOTE: Look to notice if you are more comfortable praying this week; once again – get into the prayer experience, and be creative. 

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D. Before bed- read for at least 20 minutes, and then write about the nights experience, and what you had learned + say another prayer.   

 
 

Gym Experience

Through The Fog

CLEAR

3 Rounds @ 85% effort of:
15 Toes2bar + 15 Walls

STRONG

A. Build to a 3RM in the Hang Power Snatch

NOTE: Cannot drop the bar. Log this

B. 2 Dead lift; rest 3 minutes X 3

NOTE: Perform three work sets, slightly increasing the load each set. Log loads accomplished. Should be slightly heavier than last time we did deads, since we did three reps as apposed to two now.

BALANCE

For Time Complete 21, 15, 9 of:
Dead Lift (275/155) + HSPU

NOTE: Scale load as necessary depending on skill level. Technique needs to remain perfect on the deads, not getting lazy when tired. Scale HSPU with strict shoulder press. 

Gym Experience

Winter Peace

CLEAR

7 minute AMRAP of:
5 Pull Ups + 5 Ring Dips + 5 Burpees

NOTE: Compare old notes. This is to be done at 100% effort. 

STRONG

A. Practice the Snatch for 15 minutes, all reps performed at or under 70%. 

NOTE:For those that are struggling with flexibility going into the OHS, practice this by power snatching, and then working on your OHS. Advanced work on speed, being quick under the bar. Work on getting the bar further into the pockets, carrying a speed that will allow for a quick turn over at the top, then pulling yourself under the bar going into that third pull.

BALANCE

For Time Complete:
100 KBS (70,55) + 200 Double Unders + Row 300 Meters

NOTE: Go hard; challenge yourself, and hopefully you are coming to understand double unders. KBS needs to clear your ear.