Weekend Experience

Track & Field

Part 1: Track Experience

5 Minute Warm Up Jog: Get lost in prayer and meditative thought; force thoughts of gratitude into your mind. Think about all of the things that you are thankful for in your life, and then give thanks to God for those things.

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Test: For time complete

Run 1.5 miles (6 Laps) + 50 Burpees (on the grass)

NOTE: Log time completed, or post to comments.

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5 Minute Cool Down Jog: Get lost in further meditative thought and prayer, making this prayer an extension of your warm-up prayer, giving further thanks for all that you have.  Look to live in the moment at the track; look to appreciate the peace that accompanies the track; look for the spiritual essence of the track experience, especially upon finishing the workout, doing it to the best of you ability.  Then look to be proud that you had the courage to go out and perform the track experience.

Part 2: Spiritual Work

A. Read for 20 Minutes X 5. Read something real; read something that has the ability to further your understanding concerning the big picture of life. Read in unique places, the more unique the better. 

B. Send out a simple text to someone who plays an important role in your life.; tell them how much you appreciate them. 

C. Search for an old song this weekend. Search for the type of old song that can take you back to your childhood innocence. Music has the power to do this, so search for that song, listen to it, and then try to get emotional through it. Email me what song you found: [email protected]

D. Write about the weekend experience, all components of it, and then email me what you wrote: [email protected]

 

Gym Experience

Dan going hard in yesterdays workout

CLEAR

3 Sets, not for time, of:

30 Double Unders + 10 HSPU + 10 Wall Balls

STRONG

A. Find your 1RM in the Snatch

B. Find your 1RM in the Clean & Jerk

NOTE: Log results…

BALANCE

A. Against an 8 minute running clock perform in order:

“Fran”

21-15-9 reps for time:

Thruster (95/75) + Pull Ups

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B. With the same barbell, and with the remainder of the time establish a 1 RM in the Clean & Jerk

NOTE: Log how you do on both A & B… 

 

Gym Experience

Night Routine

CLEAR

A. For Max Reps/time of:

Ring Plank Max Hold; rest 60 seconds; L-Sit Max Hold; rest 60 seconds; Toes2Bar Max Reps

B. 2 Sets for Max Reps of:

Max Muscle Ups; rest 60 seconds; Max Muscle Ups

NOTE: Scaled, bar MU. If you can’t do MU then MAX CTB PU + RING DIP; rest 60 Sec. X 2. 

STRONG

       “Rest Day”

BALANCE

For Time Complete:

Row 1K

20 Shoulder2Overhead (135/95)

30 Squat Cleans (135/95)

40 Burpee Bar Hops

NOTE: Log time completed…

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WAR CONCEPT: Click to Read “Fighting Relapse with the WAR Lifestyle”

 

 

 

Fighting Relapse using the WAR Lifestyle

Fighting Relapse using the WAR Lifestyle.

If you have been doing good for four months, but then relapsed for two days on Percocet’s 10’s, where you took twenty five pills in just two days time, then it is true that the third day is going to be a real challenge since you will be hung over and feeling sick from the two day Opiate binge. The persuasive whisper to take Opiate on this third day will be stronger than ever before, and the want to escape the low mood will be intense. 

So what if on the last night (second night) of when the Percocet 10’s are finally about to run out-that you develop a game plan for the next day (third day) that is going to help you to get back into the lifestyle that you know to be true, even that WAR Lifestyle. You tell yourself that no matter how bad you are going to feel in the morning, and no matter how low your mood turns out to be, that you are going to stick to this plan because you are passionate about hoping out of this relapse bottom with a quickness so that you can once again return to the progressive path, which is the WAR path; because you know with a surety that if you stay on this Opiate path then no progress will be made, and you will eventually regress into that character of which holds no light. 

So you begin the fight on this second night after partaking the last of the Percocet’s, where you are now attempting to move back towards the spiritual character through the use of prayer, and also the diligent study about Christ. You even watched an entire general conference session on Xfinity on demand until three in the morning in hopes of forcing the spiritual back into your system. And though this strategy did prove to be beneficial, and you did in fact end up putting some light back into your system; however- it was also through this attempt that you realized the serious battle that lies ahead of you, and the diligent effort that it’s going to take to truly get back on the WAR path.  

So now it is the morning time of that third day; your head is pounding and no spiritual light can be found within you. You stick to your plan of getting out of bed, and trying to act your best self around your wife and kids, though this proves to be a real challenge because of the loss of the spirit; and when and individual has once obtained the spirit and then has lost the spirit, then it is noticeable to all because of the severity of the light lost, for the two characters won’t match up. 

So you now put on your shoes, create a playlist, and head off out the door to go and get lost in jogging, meditative thought, and prayer. Your hope is that the exercise will lead to an increase in your endorphin levels, then creating the perfect platform for good thinking to be ushered in. 

Fifteen minutes into your jog you stop at a park, sit down on a bench under a shaded tree, and read your scriptures on your iPhone. While you are reading, you stop often to contemplate the concepts that you are reading, with having a broken heart and a contrite spirit, while also asking and pleading in prayer for help to feel the spiritual once again. 

When you get home you fuel yourself perfectly with the idea in mind that such fuel will help balance you out since your mood is going to be sorely affected on this day due to the past two days of you being in an intense relationship with Opiate. After getting fueled, you then go to a quiet spot in your house, where you get down on your knees, plead in prayer, and ask God for help in escaping the dark mind that Opiate has led you to having. 

You do this pattern of reading, fueling, pondering, and prayer six more times throughout the day, all of which were done in separate unique locations in an attempt to force the spiritual back into your system. 

Now it’s 8pm at night, and you get the impression that you should go on a jog on this beautiful summer night. You know from having dealt with breaking free from the grips of Opiate in the past, that it is around the eighteen hour mark with him being out of your system after a binge of such intensity that irritability starts to set in; and you don’t think it’s fair that your family has to see you this way- so you go on this jog, performing the same routine as in the morning, only in a separate location-and at night time. You force thoughts of gratitude into your mind, where you think about your children and how beautiful they are, and how happy they do make you. You stop and walk often on this run, pondering, even getting lost in further prayer and meditative thought as you look to appreciate the beautiful time of night-and also the nature that surrounds you.

You can now feel the Opiate cloud being lifted and your good character being brought forth. 

And you live to fight another day…

 

Below is the WAR prescription that was just described. This is a prescription that I have prescribed myself and it has worked for me numerous of times in pulling me out of the shadows of my addiction..However, this takes work, and many don’t have the courage and motivation to go out and do something like this when they are in such a state with their addiction. I guess the main component in getting out of a relapse cycle is actually wanting to get out of a relapse cycle. If you want to get out of a relapse cycle then you can most certainly get out of a relapse cycle. You can only lean on “the poor me/addiction is a disease” slogan for so long. 

PART 1

AM

A. Upon waking up, walk right out your front door and go for a 12 minute jog holding a Z1 pace (pace you could have a conversation at) + Read for thirty minutes outside while getting lost in meditative thought and prayer (I’m promoting scripture study)

B. Eat a perfectly balanced breakfast + pray in a unique spot (outside, or even in your house)

PART 2

PM

A. Go  running and walking for 30 – 45 minutes. Run a while, walk a while. Start this experience at exactly 8pm.  Find a place of beauty to enjoy this experience at. Think about going to a place that could assist you in the reflection on your life. I want you to go someplace that will help old memories flow freely into your mind; good memories; memories of the past; memories of when you were young and innocent. Maybe you go jog through an old neighborhood, or an old park, or around a lake- where childhood memories run deep. While walking and running look to reflect deeply about these old memories. Get a good sweat going, but also slow down at times and enjoy the beauty of the summer night.
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B. Write about the experience. Where did your thinking go? Do you think that it is possible to become as a kid again? What type of change would have to take place in your life in order to become innocent-as you were when you were a child? What power could cause such a change to take place in your life? Email me your thoughts concerning this concept.
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C. What is your understanding of the Atonement? If you have no such knowledge, do some research.

Remote Experience

Look to Notice the Spiritual

PART 1

AM

A. Upon waking up, walk right out your front door and go for a 12 minute jog holding a Z1 pace (pace you could have a conversation at) + Read for thirty minutes outside while getting lost in meditative thought and prayer (I’m promoting scripture study)

B. Eat a perfectly balanced breakfast + pray in a unique spot (outside, or even in your house)

PART 2

PM

A. Go  running and walking for 30 – 45 minutes. Run a while, walk a while. Start this experience at exactly 8pm.  Find a place of beauty to enjoy this experience at. Think about going to a place that could assist you in the reflection on your life. I want you to go someplace that will help old memories flow freely into your mind; good memories; memories of the past; memories of when you were young and innocent. Maybe you go jog through an old neighborhood, or an old park, or around a lake- where childhood memories run deep. While walking and running look to reflect deeply about these old memories. Get a good sweat going, but also slow down at times and enjoy the beauty of the summer night.
       +
B. Write about the experience. Where did your thinking go? Do you think that it is possible to become as a kid again? What type of change would have to take place in your life in order to become innocent-as you were when you were a child? What power could cause such a change to take place in your life? Email me your thoughts concerning this concept. [email protected]workoutaddictionrecovery.com
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C. What is your understanding of the Atonement? If you have no such knowledge, do some research. Email me what you found:[email protected]workoutaddictionrecovery.com

Gym Experience

The Art of Autumn

HEAD LIFE COACH: Autumn Hawkins + ROVER: Dustin Hawkins

CLEAR

A. 10 Minutes of skill work. Work on something that you don’t do well. 

B. For Max Reps Perform:

Tester: 3 Minutes of Double Unders 

NOTE: Log this..

STRONG

A. In 8 sets or fewer, build to a 1RM in the Bench Press

NOTE: Make sure you warm-up (reps:5,4,3,2,1,1,1,1). Log this, as this is important for future programming. 

BALANCE

In 10 Minutes perform:

Tester: Row 2K + Max Burpees

NOTE: Log row time + how many burpees accomplished with the remaining time left over after the row. 

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WAR CONCEPT: How Do You Stop IT? 

How do you stop the forward roll of a craving? Where your thoughts have traveled forward progressively to the point of where you have pictured what it would look like, which then that picture in your mind leads you to the feeling of what it would actually feel like to partake of the substance; and all of this occurs in your mind even before you actually have taken the substance, causing you to almost feel as if you have already taken the substance. Therefore, since you already feel like you have taken the substance-then not taking the substance seems to be unrealistic.   

 So what do we do at this point? 

 Post to comments..or email me: [email protected]

 

 

Gym Experience

The Importance of Relaxing, shutting down our mind for a time and seeking to live in the moment with our family. This is when we can truly find our creative self. 

PROGRAM NOTE: We are testing this week and then we will re-test in 8 weeks. If you are following WAR, this is an important week. Look to recommit this week if you haven’t been all that committed as of lately. Recommit to the entire lifestyle (Physical + Spiritual + Nutrition). Make sure you are on time. WAR is at 9am, 5:15 & 6:15 with the classroom directly after the gym experience…

HEAD LIFE COACH: John Zizumbo + ROVER: Dustin Hawkins

CLEAR

A. 100 Pull Ups for time

NOTE: Log total this, as this is important for future programming. If you use a band, state that you use a band and what kind. 

STRONG

A. In 8 sets or fewer, build to a 1RM in the back squat (Low Bar)

NOTE: Make sure you warm-up (reps:5,4,3,2,1,1,1,1). Log this, as this is important for future programming. 

B. Max Reps Back Squat (Low Bar) with 85% of what you 1RM was

BALANCE

60 Seconds of Push Ups (Hand Release)

       rest 2 minutes

60 Seconds HSPU

       rest 2 minutes

60 Seconds of Ring Dips

       rest 2 minutes

60 Seconds of burpees

NOTE: Log four different scores + total reps. Log how you scaled if you have to scale… Be detailed in how this entire gym experience went… 

 

Weekend Experience

Bub

Part 1 – Track Experience

10 Minute Warm-Up Jog. Direct your thoughts towards gratitude, and strive to get lost in meditative thought and prayer. Examine all of the things that you are thankful for in your life. 

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5 Sets of:

Run 3 minutes @ 85% Effort + Run 2 Minutes @ 50% Effort

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10 Minute Cool Down Jog. Say a prayer (slightly out loud if you can) asking for help with something and also giving thanks for the courage you had to do todays experience. While running, examine the experience and look to notice the beauty that surrounds the track experience, and also the spiritual element that the track carries as well.

Part 2 – Spiritual Work

A. Read for 20 minutes X 5. Read something real; something that has the ability to further your understanding concerning the big picture of life. Read in unique places, the more unique the better. 

B. Try and have a good meaningful conversation with someone this weekend. Tell them about the WAR Lifestyle that you are trying to live. 

C. Work on prayer. Challenge yourself to get further into the prayer experience, not letting your mind wander. Whatever you are praying about, then look to carry that prayer with you in your head, even looking for answers as you go throughout your day.

D. Write about the weekend experience, and then email me what you wrote. [email protected]

 

Gym Experience

 Take some time to watch this video of Michael Jordan giving his hall of fame induction speech. It’s a little longer of a vide0, but it’s worth it. I like how he looks at the road blocks in his life as being what propelled him towards being great. Maybe our addiction acting as a road block can propel us towards being great as well.

I’ve said this before, but maybe we were supposed to struggle with addiction so that we could overcome it and become great. If we who have the addiction disease can learn to point our addiction in the right direction then our addiction that has been acting as a road block for so long can actually become a blessing since we will now be able to use this addictive personality of ours to do great things in this life.

What do you think?  Post to comments… 

PROGRAM NOTE: Dustin Hawkins will be running the morning class & Bub Hatch will be running the night class. Be on time. Morning class starts at 9am, and night classes start at 5:15 & 6:15. 

CLEAR

3 Sets of:

20 Anchored Sit Ups; rest 45; 10 Slow Toes 2 Bar; rest 45; Max Effort L-Sit

STRONG

A. Quickly build to a tough single in the power snatch

BALANCE

Complete as many rounds as possible in 3 minutes of:

3 Power Snatch (115/75) + 6 Box Jumps (20) + 9 Hand Release Push-Ups

       rest 1 minute, repeat for a total of 5 rounds

NOTE: So you do as many rounds of the triplet in three minutes, then resting 1 minute, for a total of 5 rounds.

 

Gym Experience

Dan, Bub, & Tyler doing a track experience

It’s the memories of such experiences that lead us back to doing them again and again- because we will have liked the memory, therefore, we will want to create more memories.

Though the problem lies in that many don’t have the courage to go out an create an experience for themselves-so then no new memories get created in which their path and way of life remains the same.

Have the courage; fear is nothing more than an illusion

CLEAR

3 Rounds @ 80%:

12 High Wall Balls + 15 TnG box Jumps (20) + 18 Ring Dips

STRONG

A. 5 Sets of:

1 Back Squat; rest 2 minutes

NOTE: Over the course of 5 sets build to a tough single (not 1 RM). Log what you build to.

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B. Take 65% of what you built to on A and perform:

8 Back Squat; rest 1 minute; 8 Back Squat

NOTE: Needs to be 8 solid reps, then rest exactly on minute, and then 8 solid more reps with the same load. 

BALANCE

3 Rounds for time of:

10 Push Press (165/75) 

20/15 HSPU

30 Pull Ups

40 KBS (55/35)

NOTE: Log time completed…

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WAR CONCEPT: Click to Read “The Spiritual Perspective”