Weekend Experience

The Grass Terrain

EXPERIENCE NOTE: This experience should take place at a high school track. You will need a stop watch or a timer of some sort – phone. 

A. Run 2 laps at a Z1 pace. Say a prayer as you jog. Start the prayer out by stating what you are thankful for, and then ask for help in being a more thankful person. Ask for help to be able to live in the moment more often, and to have the ability to enjoy all moments while clear. Really look to meditate and self introspect during these first two warm-up laps.

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B. Tabata Push Ups – 4 Minutes

NOTE: Tabata means 20 seconds on, 10 seconds off – for 4 total minutes. So you do push ups for 20 seconds, rest for 10 seconds, pushups for 20 seconds, rest for 10 seconds, and so on and so forth. 

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C. On the football field, from one end-zone to the other perform:

5 Xplosive Burpee broad jumps + Sprint to the opposite end-zone and then walk back X 5.

NOTE: While walking back, during the rest- work on deep breathing techniques (in through the nose, out through the mouth), while at the same time getting lost in meditative thinking. If you don’t know what a burpee broad jump is then youtube it. 

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D. Run 2 cool down laps @ Z1 pace. Say another prayer, almost an extension of your warm up prayer. Turn your thoughts and conversation towards being thankful.

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E.  Read 80 minutes accumulated over the weekend (4 twenty minute sessions). Read something that will help you you to learn something out about yourself. Study about someone or something that will further your insight concerning the big picture of life. Email me what you read – and then write about how the experience went in it’s entirety and then email me what you wrote.  [email protected] 

Gym Experience

Video of WAR Life Coach Bub Hatch presenting on WAR Nutrition 

 

CLEAR

3 Rounds @ 100% of:

Run 200 Meters + 25 Ring Dips + 25 Box Jumps (20″)

 STRONG

A. 3 Bench Press; rest 2 minutes X 3

NOTE: Needs to be three work sets; so build to a challenging three then begin. Log these. 

B. 3 Snatch High Pulls; rest 2 minutes X 3

NOTE: Go heavy on the high pulls; novice, just woking on the technique of the pull. 

BALANCE

AMRepsAP in 7 Minutes:

3 Push Press (135/95) + 3 Toes2Bar+ 6 Push Press (135/95) + 6 Toes2Bar + 9 & 9 and so on and so fourth until the 7 minutes is up.

NOTE: Clean it up off of the ground as apposed to going from the rack. Log how many reps you get.

Gym Experience

Bub Teaching

CLEAR

3 Rounds @ 90%:

10 High Wall Balls + 10 Toes2Bar

NOTE: Throw the ball as high as you can, even exploding intensely out of the bottom, focusing on the hips going into the throw. 

STRONG

A. Find your 1RM in the Back Squat (Low Bar)

B. Quickly-Build to a tough single in the Squat Clean

NOTE: Log loads…look to set a PR on A if technique permits. Novice – do 3 sets of 5 reps

BALANCE

Complete 7 Rounds for time of: 

7 Front Squat (155/115) + 15 Pull Ups

NOTE: Log how you do…Go down to that good depth and make sure you are getting your chin over the bar on the pull ups. 

Remote Experience

Sprints on the Field

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. Write about the following concept: “I wanna teach people how to experience fitness & spirituality simultaneously and in congruent with one and other.” What do you think this means to you-and how are you going to go on and experience a way of life such as this? (Spirituality & Fitness). What do you think it would look like for you? Paint a picture. 

Email me what what you wrote.[email protected] or post it to comments. 

 

Gym Experience

Love that Colio

CLEAR

A. 100 Ring Push Ups For Time

NOTE: Compare old notes….

STRONG

A. 10 Strict Shoulder Press; rest 2 minutes X 3

NOTE: Compare old notes…

B. 3 TnG Power Snatch; rest 2 minutes X 3

NOTE: Slightly Heavier than last week...

C. AMRAP in 5 minutes of sets of 4 HSPU

NOTE: Try to get better than last week…

BALANCE

Complete 3 Rounds For Time of: 

Run 400 Meters + 20 KBS (50/35) + 12 Pull Ups

NOTE: Log what you get as this is a tester…Advanced KBS to clear the ears..

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WAR CONCEPT: Click to Read “Anxiety of the Soul”

 

Anxiety of the Soul

Anxiety of the Soul

The Sunday night worry for the upcoming work week. The stress of being busy and overwhelmed, almost feeling like your heart is going to burst. This worry and anxiety of the soul leads you to the intense want to take something to help slow down your mind, temporarily masking and numbing the dread of being responsible. So much is going on in your life, and there is so much that you seem to be dreading. 

You are dreading doing paper work; you are dreading returning phone calls; you are dreading making phone calls; you are dreading replying to emails; you are dreading replying to text messages; you are dreading going to work; you are dreading going to work meetings; you are dreading going to the bank; you are dreading paying the bills; you are dreading doing yard work; you are dreading doing anything and everything that requires you to be responsible; you, in a sense, are dreading doing life. 

Because of such anxiety, it has led your mind to the intense craving of relief which can only come through the Opiate escape. You know that Opiate can slow your thinking, allowing you to live in the moment more fully with your wife and kids. All the day long you have been around your wife and kids, but you haven’t really been around them because of how far off your mind has been wandering towards Opiate and his escape. You don’t feel like you can be happy at all, and you even caught yourself thinking about how lucky your grandfather was to be the age that he is – because that means that he is close to being able to rest from all of this. What poor thinking this is, and you’ve had such thinking before, and you do realize that it will pass, but hopefully you can escape through Opiate so that it can pass quicker than just waiting the anxiety out. But you don’t want to take the Opiate; you want to get through this anxiety spell so that you can win this WAR that you are involved in, as apposed becoming a causality, and losing the WAR. You have been spending time on your knees all day long- lost in prayer, begging, and even pleading that you will make it around the anxiety and Opiate thought so that you can feel the peace of the spiritual once again. Last night you felt the comfort of spirituality, but today-on this Sunday, and even during church the darkness started to creep in, and the anxiety and worry concerning the upcoming week settled in, and then within an instant the Opiate thought had made its way deep into your mind, then creating the head prison that Opiate always seems to create, which is the locked away mind frame, where nothing else seems to matter, not even your wife and kids, but only the Opiate. 

How sad is this? That you can’t even be involved with your wife and kids on this Sunday afternoon because of the ongoing anxiety of your soul, which then gives way to an Opiate craving that comes first, and before anything else; even to your own blood Opiate comes before. The power of the anxiety worrisome soul, coupled with the memory of Opiate helping to relieve the anxiety worrisome soul, creates an internal WAR that literally makes you physically ill, where you even have cold chills. Everyone in your family asks you what it is that’s wrong with you; and your only reply being that you aren’t feeling well, though your wife knows whats really going on with you because she knows you all too well. 

Scripture study quiets it down, but the anxiety still remains, making it so that you can’t even get into the scripture study experience because of how loud the Opiate whisper seems to be. His presence within your mind won’t allow any light to shine through, though the thought of Christ suffering all the pains that we have suffered through his atoning sacrifice in the Garden and on the Cross does give you comfort and hope-because it is comforting to know that he has felt exactly what you are currently feeling. And that He has gone below all of our suffering, taking up our infirmities on himself so that we may come to be healed through his infinite atonement. 

This single thought concerning the Christ has now led you to wanting to fight the WAR because you now realize and remember that He would never allow you to experience something that you could not handle. The thought to get outside, and to go create an experience for yourself through being physically active has creeped into your mind; and though it is currently tough to see yourself moving in this direction, you do end up making your way to a track in hopes of furthering that small speck of light that has entered into your mind-hopefully advancing that light into more light so that you can be free from the shadows of Anxiety and Opiate. You feel that if you can get jogging, trying to direct your thoughts towards gratitude and prayer, and coupled with the endorphin lift that the exercise can give way too, then just maybe you can come back to life here at the track on this Sunday afternoon; and then just maybe you can go back to being the kind, fun loving Dad that you were just yesterday afternoon.

Gym Experience

This is just a short clip of me performing a portion of the weekend experience. Kind of basic video, however, it is my hope that you will come to see through this video the magical experience that can be had at a track. Also- below (in red) is what the experience was and I have put a description of how it went for me (in gray).

A. At a Outdoor Track Perform: 10 Burpees + Run 400 Meters (1 Lap); rest 3 minutes x 5. (Time each round; 5 different times- challenge yourself) Did all 5 sets of this. I thought this was pretty hard for whatever reason. I challenged myself somewhat on the run. During the three minute rest I walked around actively while getting lost in prayer and feelings of gratitude. 

     +rest 5 minutes

B. For Time: 50 Push Ups+50 Air Squats+Run 400 Meters (1 Lap). Did fairly well on this. Went at it at about 80% effort; mostly just enjoyed being outside and worked on getting lost in meditative thought and prayer. 

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C. Text message or call someone this weekend; tell them how much you love and appreciate them. I text messaged my mom the following: “I love you mom – thanks for all that you do for me” 

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D.  Memorize a Scripture or a Quote. Email me what scripture or quote you found: I memorized and studied the following scripture “Likewise the Spirit also helpeth our infirmities: for we know not what we should pray for as we ought: but the spirit itself maketh intercession for us with groanings which cannot be uttered”-Romans 8:26

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E. Work on your spirituality periodically over the weekend (reading, writing, prayer, self introspection,etc). Set some time aside and make it a goal to read at least 75-100 pages. Read something that has substance and character. Read something that is in line with spirituality. Read something that will lead you to a greater understanding concerning the big picture of life. Read something that will improve you. Email me what book you’re reading, and any other comments or pictures regarding how your experience went. I just started a book called Higher Ground. I read a total of 80 pages over the weekend. I read in a 20-30 minute increments. Great book so far. 

 

CLEAR

A. 10 Goblet Squats (55/35) + 10 KBSnatch (5 each arm); rest 1 minute X 3

B. Stretch out/ warm- up/jog – get ready for the strong. 

STRONG

A. 5 Back Squat (Low Bar); rest 2 minutes X 3

NOTE: Heavier than last Monday.

B. 3 Tng Squat Clean; rest 2 minutes X 3

NOTE: Log loads accomplished. Think about being crisp and efficient, bouncing out of the bottom quickly. Go slightly heavier than last Monday…

BALANCE

For Time Complete 30, 20,10 reps for time of:

Squat Clean (95/65) + Calorie Row

NOTE: Challenge yourself – have a game plan and stick with it. Don’t let your mind get in the way and look for the uncomfortable escape that a workout like this can provide you with. 

 

Weekend Experience

The Creative Track

A. At a Outdoor Track Perform: 10 Burpees + Run 400 Meters (1 Lap); rest 3 minutes x 5. (Time each round; 5 different times- challenge yourself)

     +rest 5 minutes

B. For Time: 50 Push Ups+50 Air Squats+Run 400 Meters (1 Lap)

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C. Text message or call someone this weekend; tell them how much you love and appreciate them.

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D.  Memorize a Scripture or a Quote. Email me what scripture or quote you found: [email protected]

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E. Work on your spirituality periodically over the weekend (reading, writing, prayer, self introspection,etc). Set some time aside and make it a goal to read at least 75-100 pages. Read something that has substance and character. Read something that is in line with spirituality. Read something that will lead you to a greater understanding concerning the big picture of life. Read something that will improve you. Email me what book you’re reading, and any other comments or pictures regarding how your experience went. Thanks… [email protected]

Gym Experience

Alex Teaching

CLEAR

A. 15 CTB pull Ups; rest 30 seconds X 3-4
B. 5 Minute AMRAP of: 5 Ring Dips +5 Burpees

NOTE: Shoot for CTB, otherwise do COVP. 

STRONG

A. Bench Press 8, 6, 4, 2; rest 2 minutes
B. Build quickly to a tough single in the Power Snatch

NOTE: All work sets on A. Quickly build up to a tough single in the power snatch (above parallel). Log loads

BALANCE

5 sets of: 
2 TnG Power clean + 5 Push Jerk (155/95) 
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10 Burpee Box Jumps (20 inch)
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2 TnG Power Clean + 5 Push Jerk (155/95); rest 2 minutes

NOTE: Go hard through this at 100% effort, only resting two minutes in between. You do 2 TnG Power Cleans before going into the push jerks-using the same bar and weight for both.

Gym Experience

In Vegas for a conference. This place is incredible and is actually far more enjoyable experiencing it CLEAR. I actually get to see what it’s all about this time instead of being trapped in a head prison all day. The clear vegas is far better than the clouded vegas. 

CLEAR

A. 45 Second Ring Plank Hold; rest 15 Seconds; 45 Second Sit-Ups; rest 15 seconds X 5

B. 10 High Throw Wall Balls; rest 30 seconds X 3

NOTE: Hight throw means throw the ball up as high as you can- being explosive coming out of the bottom…Get your legs good and warmed up before going into the strong. 

STRONG

A. Find your 1 RM in the Hang Squat Clean

NOTE: let’s see where you’re at. Log what you get….”Get excited to set a new PR”

B. 3 Front Squat; rest 2 minutes X 3

NOTE: Three work sets -Heavy, and sets across. Build to the load you want to use and then begin. Log these as it’s important for future programming……”The Stronger Athlete is the Better Athlete”

BALANCE

4 Rounds For Time of:

20 Wall Balls – 10 ft + 20 KBS (70/55)

NOTE: Advanced – do Unbroken…Don’t let your mind get in the way, but get lost in the escape of the workout.