Remote Experience

Therapeutic Running

A. Run for 30 minutes at a Z1 pace (a pace you could have a conversation at). Listen to inspirational music throughout the experience. Not anything too fast, something slow and inspirational.  Work on your spirituality during the run, and then following the run, and during the cool down. Utilize prayer, and direct your thoughts away from yourself and towards others. Think about how y0u can help someone this week. 

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B. Write about the following concept: Can you see the importance of thinking outside the box in creating experiences for yourself? Can you see how it will change you, and even put you on a new productive path because you will have done something out of the ordinary, and even unique to your current way of doing things? 

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C. Write about the following nutrition concept: I think the hardest thing about succumbing to the natural mans way of eating is that it brings you down to the level of the majority of the populations nutritional lifestyle. You go from a unique, heightened state of nutritional clarity, to that of the average everyday person. There is something special about living at a higher standard of eating. There is something special about being disciplined with food. I think the motivation to stay heightened nutritionally comes from the enhancement of life performance that it provides us with. Properly fueling our self leads to enhanced life performance; meaning that there is a noticeable improvement in our everyday performance in life. We are better at almost everything when we’re eating healthy. We are more patient, confident, energetic, disciplined; and most of all, our mental acuity is higher, which then allows us to work harder and longer, both professionally and in our family life.

Email me what your wrote: [email protected]

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D. If you haven’t watched Forest Gump yet – do it tonight. Make it happen. 

Gym Experience

Walked outside the other day to see my son peeing in the front yard. Kids crack me up. I just want to be a kid again. Being a kid was a time when everything seemed to make sense. 

CLEAR

A. AMRAP of Pull Ups in 1 Minute; rest 1 Minute X 5

STRONG

A. Quickly-Build to a tough single in the Push Press

B. 3 TnG Power Snatch (135/95) on the minute for 10 minutes

C. AMRAP in 5 minutes of sets of 4 HSPU

NOTE: Log everything. A is not a 1RM, but close. 

BALANCE

For Time Complete:

30 Ring Dips + 20 Calorie Rows + 30 Hand Release Push Ups + 20 Calorie Rows + 30 Push Press (135/95)

NOTE: Go hard on this. 

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WAR CONCEPT: Click To Read ” The Antibiotic”

 

 

 

The Antibiotic

The Antibiotic

You are going to be fine as long as you don’t quit. Just keep working with me, having faith that I will help you to find your way through the shadows. I realize that during this particular time the shadows have been lasting, and the fog has remained thick. Keep studying for further understanding concerning my wonderful ways, and don’t get sidetracked by that other whisper; that other whisper being the one that keeps putting lies and deceit in to your mind concerning Me and my wonderful way of life. You can be happy again without taking Opiate. He is just lying to you, telling you that you cannot be happy unless you partake of Him. Think back to the way you were living in the fall time; of the time when you were strong in my ways, which then led you to being happy in your ways. The way of life that I promote is so smooth and simple that all who embark on my path become true performers in the game of life. You can be a performer once again, then becoming a great instrument in helping those that struggle with the same disease that you struggle with; even helping them to overcome their sickness by teaching them how to use me- even as you have learned to use me, so that I can also help them to become well again when they are struck with sickness of addiction.

All people were brought into this world being weak at something. These weaknesses that I have granted unto you are so that you can be brought back to having a vision and a remembrance. We’re it not for your weaknesses, then you would not know what it would feel like to struggle, therefore, you wouldn’t know what it would feel like to be truly happy. The joy of overcoming a fear and weakness feeds true happiness. True happiness comes from overcoming and achieving, and even living simply and slowly in a world that seems to be all to sped up. 

You know what you have to do to get out of being sick since you’ve done it before. Just go on and keep making the necessary steps forward, even stepping through the shadows once again, then making your way back into the light. I will continue to slowly lead you out, however, you must meet me half way, where you must continue to search out my way of life so that you can be brought back to the remembrance of the real high that living a life such as the one that I promote can give way too. Remember the high that charity can give way too? And how the whispering of pure intelligence can flow freely into your mind, then creating overwhelming thoughts of joy and happiness that otherwise would have not been felt had you not been clear. Remember how good you can feel when your mind, body, and spirit are in perfect harmony with one and other; and the type of person that such harmony leads you to becoming? People like you when you are balanced in the way of this-since you will radiate a light and truth that is like able and welcoming. 

Remember, the Opiate can give way to no such light, but only can lead you towards a darkness in your character. The light that I have spoken of, which is my light that I grant unto those who choose to walk my obedient path, will soon be drowned out by a dark shade, then leading to a shady character. 

Make the right decision, and “Come Unto Me” 

Gym Experience

Blue Night

CLEAR

A. 3 Minute Double Under AMRAP

B. Work on something you don’t do good for 5-7 minutes. (Flexibility, mobility, ROM, etc) 

STRONG

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

NOTE: Heavier than last week (sets across)

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.

BALANCE

5 Sets 0f:

8 Thrusters (115/75) + 10 Fast Burpees + 20 KBS (70/55); rest 3 minutes

NOTE: Time each set and try to be consistent from set to set. Go hard. 

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WAR CONCEPT: Click to Read “Sick Again”

Sick Again

Sick Again

You seem like you are really sick again, where you addiction disease has flared up, now causing you to have a hard time escaping the grips of my friend and colleague Roxy. I haven’t seen you this bad since your last meeting with methadone over three years ago. Isn’t it interesting how addiction never goes away. I have to be honest- you are, though in a slow way, getting better each and every year at managing not only how often you get sick with your addiction disease, but also with how long you choose to stay sick. You definitely have found your medicine through the use of Spirituality and that One you call the Invisible Hand of Help. It seems as if He (The Invisible Hand of Help) is helping you to slowly become immune to the addiction disease, even helping you to limit how often you get sick as the years progress. And then when you do get sick, He helps you to escape the diseases grips, almost acting as an antibiotic to help you get better quicker. 

This time, however, seems to be different. Ever since that night on New Years Eve you have since been teetering back and fourth, from His side to my side; and as of lately, you have definitely touched down on my side the most. This way of life has got to be taxing on you. Your constant hard work in trying to live the way of life that The Great Invisible Hand would have you live; and then the constant pressures you get from me and my team, where we are constantly trying to persuade you to escape into our world, since our world can make you numb to your thoughts and problems, even helping you to be happier quicker without having to work for it. Don’t you get tired of all the scripture study, reading, exercise, nutrition, and then of course the constant  working on of your spirituality? I know that this particular way of life; or the life that the Invisible Hand would have you live, seems to be the only way of life that you feel like you are truly safe in. Why do you feel this way? Don’t you feel safe when you come my way? I realize that my way is short lived and cannot last, but aren’t you tired of all this? Wouldn’t it just be easier to quit and come my way for the duration?

Weekend Experience

Tracks Are Spiritual

A. At a track sprint the straightaways, jog/walk the turns for a total of 5 laps. The straightaway needs to be a sprint, then slowing down on the turns, then jogging, then walking. 

NOTE: Go hard on the sprint.

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B. For 10 minutes- work on walking on your hands on the football field grass. 

NOTE: Have fun with this. 

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C. On the Football Field-from one end-zone to the other perform:

5 Fast Burpees + Sprint to the other end-zone; rest 1 minute X 5

NOTE: Burpees should be aggressive and fast, and so should the sprint. 

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D. At the track, sit somewhere and get lost in your thoughts. Think about all of the things you are grateful for in your life. Can you see how by having gratitude, and by being thankful that we can actually be protected? When we are thankful for the simple things, then we are in a good state of mind, almost protected from our addictions. Think about this concept as you ponder the days workout and experience at the track. Have a good weekend, and as always work on your spiritual self. 

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E. Watch the movie Forest Gump. Write about what you learned from Forests character. Pay close attention. Email me what you wrote – or tell me on the blog. 

Gym Experience

The Endorphin High

CLEAR

A. Tabata Box Jumps – 4 Minutes

       rest 1 minute

B. Tabata Push Ups – 4 Minutes

NOTE: Take low score

STRONG

5 Sets of:

8-10 Weighted Reverse Grip Pull Ups; rest 30 seconds + 8-10 Bent Over Rows; rest 2 minutes

NOTE: Challenge yourself on the loading. Make sure you are going to full extension on the pull up. The BOR’s should be touch and go, keeping a good back angle, putting all of the pressure through your hamstrings. Scaled weighted pull ups are strict or ring pull ups. Be creative.

BALANCE

3 Rounds for time of:

Row 400 Meters + Run 400 Meters  

 

Gym Experience

Gym Experience

CLEAR

3 Sets @ 85% of: 

15 KBS (70/55) + 15 Squat Jumps + 10 Burpees

       Rest 1 minute

STRONG

A. Build to a tough single in the Squat Snatch

B. Build to a max in the Hang Squat Clean

NOTE: Log loads

BALANCE

A. 3 Minute AMRAP of:

3 Thrusters (155/95) + 10 Ring Dips

       Rest 3 Minutes

B. 6 Minute AMRAP of:

14 Unbroken Wall Balls + 7 Unbroken Pull Ups

NOTE: Log total rounds completed on both A & B. Should have two separate scores. 

Gym Experience

A bunch of WARRIORS trying to be better 

CLEAR

A. 5-100 yard hill sprints; rest is walk down @ 85%

NOTE: Medium grade hill; not to steep, but steep enough. Goal is to maintain a good speed throughout the entire 100 meters.

STRONG

A. 5 Back Squat (Low Bar) + 25 Push Ups; rest 2 minutes X 3 

NOTE: 3 works sets (sets across), meaning build to the load you are going to use and then stick with it. Make sure you log the load you are using as this will be important for future programming (linear progression). 

BALANCE

10 Minute AMRAP of:

Row 200 Meters + 10 Power Snatch(75/45)+5 Burpees

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WAR CONCEPT: Safe Routine

An addict must go about his or her day enjoying a safe routine; however, life is of such, that at times we are required to get outside of our safe routine, thus embarking on a routine that is out of the norm to what we have currently been doing. Or in other words, we are put in a situation where we are going to be tempted by the world, then bringing up old time memories of our old way of life. 

What about vacations? Vacations always prove to be a challenging task because it was through vacations that you have built up the memory of escape, or even cutting loose. On a vacation the addict always seems to want more out if it, as apposed to living in the moment and enjoying the vacation for what it really is, which is a time to enjoy life differently for a time, and even relax. 

We have to be able to enjoy vacations without running to the escape. Boredom is going to come calling, but is boredom even real? If we are not entertained at all times does that mean that the vacation is boring? It is not boring, this is just the reality of life, and since for so long you took yourself out of reality while vacationing, now anytime spent down – now seems to be boring to you. 

Down time is not boring. We cannot expect to be entertained at all times- because that is not a realistic concept. If we were entertained at all times we would never no what it was like to have fun, for it’s through the so called boring downtimes of life that we learn to appreciate the times in life when we are being entertained.

Learn to be a reader, and when downtime presents itself turn to reading. If you struggle that bad with boredom, and even feeling that void, then what better route to go than to turn to reading, since reading will feel your mind with entertainment anyway.

Gym Experience

Learn To Relax

PROGRAM NOTE: This is the last week of this style of programming. We are going to go in another direction starting next week. Thanks. 

CLEAR

A. Ring Plank Holds; on 1 minute, off 1 minute X 3
B. Max HSPU; rest 1 Minute; Max HSPU

NOTE: Log total HSPU’s

STRONG

A. Power Snatch; build to a max in 8 min
B. Power Clean; build to a max in 8 min
C. AMRepsAP Power Cleans in 3 min @85% of B

NOTE: Compare notes to see if you improved. Try and be better on C from last time (in the loading and the reps). Look to set some PR’s

BALANCE

3 Rounds For Time Of: 
25 Box Jumps (24/20) + 25 Wall Balls + 25 CTB Pull Ups

 

“The squat is the foundation of any good program. A program that does not involve the squat is incomplete. Any coach that tells you, you shouldn’t squat as it is bad for your back and knees, but if it is done you should not squat below parallel needs to be punched. Email me and I will send someone out who specializes in punching people who need a punch. And when I say squat, I mean the one where you put a heavy bar on your back. If I were talking about the front squat or overhead squat, I would have said front squat or overhead squat.” —John Welbourn