Weekend Experience

Hit a 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.

Gym Experience

Go Find IT

CLEAR

A. 15 Hand Release Burpees for time; rest 2 minutes X 4

NOTE: Go hard, then rest 2 minutes. The hand release Burpees are just like they sound. 

STRONG

A. 50 Push Press/Jerk for time (115/75)

NOTE: Basically, shoulder to overhead. Log time completed.

BALANCE

AMROUNDSAP in 12 minutes of:
12 Calorie Rows + 24 Double Unders

Gym Experience

“Better Three Hours too Soon, Than One Minute Too Late”

William Shakespeare

CLEAR

5 sets of: 
7 Unbroken CTB Pull Ups + 15 Wall Balls; rest 1 minute

STRONG

A. Build to a tough single in the squat clean (not 1 rm)

BALANCE

A. 3 Minute AMRAP:
6 Thrusters (135/95) + 6 Toes2Bar

     rest 3 minutes 

B. 6 Minute AMRAP:
10 OHS (75/45) + Row 150 Meters

Remote Experience

Experience Exercise Outside

A. Jog for 20 minutes at a Z1 pace (conversation pace). While jogging, look to get lost in meditative thought and prayer. Be creative of where you choose to run. Examine the experience you are having and look to be proud of yourself for having the courage to get out and jog. 

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B. In two minutes, write (or type on your phone/computer) about all of the things you are thankful for; Just let it flow.

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C. Read your book for thirty minutes. It doesn’t matter what you read – just read. 

Gym Experience

WAR Coach Autumn performs a 5 minute AMRAP of: 15 Power Snatch (55) + 30 Double Unders. Just prior to  doing this workout she performed a 3 minute AMRAP of Burpees, which she scored 61, where she then rested two minutes before going into the workout you are about to watch. Notice her intensity level, and how she seems to escape into the workout.

There is such and escape to be had through being intense in the gym setting; its that point where we seem to lose our worries for a time while we strive to advance through the pain of a workout. Such pain can become a learned love if we would just look to recognize the escape that lies within it. It’s that moment where we seem to lose ourselves, not being able to hear anything, where all we can think about is pressing forward, fighting, and even enduring through the pain. This concept reminds me of life in that in the game of life we must learn to fight through pain and adversity as well, even learning how to become comfortable with being uncomfortable. Lets face it, life is uncomfortable, which is why we must do things on a daily basis that scare and challenge us. 

CLEAR

AMRAP in 10 Minutes of:
8 KBS (70/55) + 8 Ring Dips + 8 Burpees

NOTE: This is to be done at 100% effort

STRONG

Max Effort Weighted Push Ups; rest 2 Minutes X 4

NOTE: Stack plates on back. Loads are: 90, 70, 45, 25, 10, BW. Log total reps and load used

BALANCE

Row 1 Minute @ 85% + Row 1 Minute @ 50% X 10

NOTE: So this should take you 20 Minutes. A minute at 85%, then a minute at 50%=1. Try to be consistent with your pace.

Gym Experience

We all need to find our spiritual sport or hobby. We need to find something that will teach us how to be patient, and how to enjoy the simple things. What better hobby than fishing. Let me know what you think about the video. 

“The average person might assume that the purpose of fishing is to catch fish. Well, not exactly. There’s much, much more. Fishing is more than an occasional weekend trip; fishing is a state of mind. Which is why we go again, and again, and again. In a nutshell, we go fishing to enjoy the beauties of nature, to build relationships with fishing companions, and to experience personal reflection and renewal. And if we’re lucky enough to catch some fish on the trip, so much the better.”- John Bytheway 

CLEAR

A. 10 KB Snatch (5 each arm) rest 30 seconds X 3
B. 10- 15 Wall Balls; rest 30 seconds X 3
C. 10-15 Supine Ring Pull Ups; rest 1 minute X 3

NOTE: Work on good range of motion on all of these (a,b,&c). Get better at the KB snatch, using the hips, then being confident at the top.Good ROM on the wall balls, throwing the ball high and aggressively. Work on a good strong  pull on the supine Pullups, focusing on using your arms and lats. Try to lay as vertical as possible. 

STRONG 

A. Snatch High  pulls 3, 2, 1; rest 2 min
B. Overhead Squat 3, 3, 3; rest 2 min

NOTE: Go heavy on the snatch high pulls. Dead to pockets, then exploding through the hips (second pull). Keep that good back angle during the dead, not allowing the angle to change as you proceed up.  Log loads used. You should be far heavier than what you can snatch. 

On the OHS, work on showing your armpits, keeping active shoulders. Log loads used.

BALANCE

Crossfit open workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

NOTE:This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Scale as necessary ( CTB pull ups/regular pull ups)

Weekend Experience

Get Spiritually Enlightened 

A. Run a 5k for time – 3.2 Miles. Be creative of where you choose to do this. Look to get lost in meditative thought and prayer. 

NOTE: Write about how this goes. What was your time? Did you do it Unbroken? What was the experience like? 

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B. What is your definition of Spirituality? This weekend I want you to go to the most quite place you can think of and meditate. It could be in your car, in the mountains, or wherever – just get away from everything. Think nothing but positive thoughts, pray, talk to yourself, notice how slow everything moves in that quite relaxing environment. Think deep!! Do this for 30 to 45 minutes – and then write about the experience.

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C. 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.

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D. Email me concerning the weekend experience; any thoughts or insights that you may have had: [email protected]

Gym Experience

A New You in the Spring

CLEAR

Row for 10 minutes at a Z1 Pace

STRONG 

rest day

BALANCE

For Time Complete:

100 Pull Ups + 100 Push Ups + 100 Sit Ups + 100 Air Squats

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Keep working hard everyone. Lets get ready for the spring huh. Lets try to improve ourselves each and every day. Lets not be afraid to be unique. Lets not be scared to go on in living life clear. Lets strive each day to get better at living the WAR Lifestyle. Reevaluate your goals.. Where’s your nutrition at? Where you at physically? How is your reading and studying coming along? Remember – we who are apart of WAR must be readers; be a reader and studier. Are you participating in the gym experience 4 days a week? Are you participating in the Remote and Weekend Experiences? Are you writing? Are you helping people? How’s you relationship with God?

There is so much depth to living this WAR lifestyle, and it may seem as if it asks a lot from you at times, and I would say to you that that statement is very true; however, this is what you signed up for – and to overcome addiction and progress into a fully functioning progressive human being, I know not of any other way of life that can offer such things. If you are looking to become a CLEAR, STRONG, & BALANCED individual, then the WAR lifestyle can give it to you, however, you must work hard at it. I truly believe that if one searches intenesly to capture all facets of the WAR lifestyle -then they will be put on course to reaching their full human potential. The WAR Lifestyle can make you elite, even setting you apart from most people. That motivates me; does that motivate you?  What motivates you to be different? What motivates you to stay clear? Post to comments or email me: [email protected]