Weekend Experience

 

Part 1: Track Experience

A. Run 10 Minutes (warm-up). Getting lost in meditative thought and prayer/gratitude.

B. Run 400 Meters @ 90% (1 Lap); rest 4 minutes X 3

C. 10 Minutes of Hand Stand walk practice on the Football field

D. 2 – 50 meter latters. (run 10yds, back 10 yds, run 20yds, back 20 yds, and so on and so fourth for 50 yards). Note: Log time completed.

E. Run 10 Minutes (cool down). Getting lost in meditative thought and prayer/gratitude. 

Part 2: Spiritual Work

A. Read for 20 minutes X 5. In five unique places. 

B. Study about Charity. What is your definition of Charity? 

C. On sunday night, write about your weekend experience. What are you reading, and how’s it going.

 

Gym Experience

Be Creative of where you choose to spend time, or even work. 

Sometimes the best way to be productive is to slow down, escape the hustle and bustle of the world, relax, and then listen. This is when we can find our creative self, then giving us the ability of receiving guidance and inspiration from on high.

Don’t be afraid to be unique. Don’t be afraid to go and get lost in solitude. Don’t be afraid to work on yourself even if that means taking time away from your work. Think about it: if you work on yourself then you’re actually working on your career anyway. So many people want to use the “I’m too busy excuse,” which is the lamest of all excuses in my book. If you don’t take time to work on yourself then you will lose your balance and will not be as good as you could be in your career had you been taking time out of your day to work on yourself. 

Be creative, and stop and listen..

CLEAR

3 Rounds for time of:

5 Box Jumps (30/24) + 7 Tire Flips + 9 HSPU

NOTE: GO HARD…Make sure you warm up properly…

STRONG

A. Back Squat (Low Bar):

Set 1 – 5 Reps @ 65-70%

Set 2-3 Reps @ 75-80%

Set 3- 1 Rep @  85-90%

Set 4- 1 Rep @ 95%

Sets 5-8 Set a new 1 RM

NOTE: If you have it, go for it.. Log how you do

BALANCE

5 Rounds for time of: 

10 Hand Release Push Ups + 20 UNBROKEN KBS (70/55) + Run 200 Meters

NOTE: Log Results..

 

Gym Experience

The Gym Keeps Us Safe

The Gym does keep us safe from our own selves. If we are in the habit of coming to the gym four nights a week, going hard, challenging ourselves physically and mentally each day, then we will do well in life; and most importantly, with our addiction. 

WAR Life Coach Alex Strack is a perfect example of how to do the WAR Gym experience. That dude never misses; and every time he steps foot in the gym he goes as hard as he can. He gets his ass out of bed in the morning at 5am, busts his ass all day at work, and then rolls into WAR day in and day out ready to make it happen. For those of you just getting into the WAR lifestyle, watch how this dude goes about his business in the gym. Alex truly understands the Art of Strength and Conditioning and it’s relationship to overcoming and managing addiction.  

CLEAR

3 Sets of: 

10 High Wall Balls + 10 toes2bar + 10 Burpees; rest 1 minutes

NOTE: Work on being efficient and crisp on the toes2bar. 

STRONG

A. Front Squat:

Set 1 – 3 Reps @ 75%

Set 2-2 Reps @ 80%

Set 3- 1 Rep @  85%

Set 4 – 3 Reps @ 80%

Set 5-2 Reps @ 85%

Set 6- 1 Rep @ 90%

       rest as needed 

NOTE: Compare notes..

B. Find your 1RM in the Clean

NOTE: Log how you do. 

C. Clean Pulls 1. 1. 1 ; rest 2 minutes X 3

NOTE: rest 10 seconds in between singles. GO HEAVY (obviously heavier than what you can clean)

BALANCE

For Time Complete:

Row 1K + 50 CTB Pull Ups

NOTE: Log results..

Remote Experience

Get Spiritual on a Trail

A. Go trail running for 30-40 minutes. Stop often to reflect. Direct your thinking towards gratitude. Be Creative!!

NOTE: Have the courage to go and do this. This is active rest and a good time for you to work on your spiritual self. BE CREATIVE, and create a new memory. 

B. Read for 20 minutes + write about the Remote Experience. How did the trail run go? What did you learn in your reading? Email me what you wrote: [email protected]

Gym Experience

The WAR Elite Way of Life

CLEAR

3 Sets for times of:

4 Muscle Ups

8 HSPU

12 CTB Pull Ups

16 TnG Box Jumps (24/20)

       rest 2 minutes

NOTE: Go hard; log 3 separate times..

STRONG

A. Build to a tough single in the Jerk

NOTE: If you are feeling it, then go for a new PR..

BALANCE

A. For Max Reps Complete:

30 Seconds of Shoulder2Overhead (205/145)

       rest 90 seconds

30 Seconds of Shoulder2Overhead (185/135)

       rest 90 seconds

30 Seconds of Shoulder2Overhead (165/125)

NOTE: Log total reps completed…

B. 75 Ring Push Ups for Time

NOTE: Log time completed…

 

 

 

Gym Experience

Thankful For John Z

GOOD THINKING SONG: B.O.B. “So Good.” This song has got me smiling lately. If you don’t already have it, download it. I encourage you all to try and get high through music; be searchers of good songs. Email me what song has got you smiling. [email protected]

CLEAR

A. 3 sets of 10 OHS (65/45); rest 30 seconds; 10 (65/45) Thrusters; rest 1 minute

B. 10 Fast Burpees; rest 30 seconds X 4

STRONG

A. Find your 1RM in the Snatch

NOTE: Log how you do. Look to set a new PR

B. 5 Sets of:

1 Front Squat; rest as needed

NOTE: in 5 sets build to a heavy front squat. Log what you build to. Compare notes. Once it’s tough, shut it down and move onto 

C. Back Squat (Low Bar:

Set 1 – 5 Reps @ 65-70%

Set 2-3 Reps @ 75-80%

Set 3- 1 Rep @  85-90%

       rest 2 minutes

BALANCE 

Every 2 minutes for 10 minutes (5 sets) perform: (advanced only)

1 Back Squat (low bar) @ 95% of your 1RM

NOTE: Similar to last week, only one rep shorter, same percentage. 

       +

4 Sets for times of:

Run 400 Meters + 15 Burpees + 30 Unbroken KBS (70/55); rest 4 minutes

NOTE: Log 4 different times…KBS needs to clear your ear. 

       +

WAR CONCEPT: Click to Read “Reflection”

 

Reflection

Reflection

The moment within the experience while living the clear life isn’t where the magic happens; but it is in the REFLECTION of that moment when the magic of that experience is finally realized and appreciated. 

I had a buddy from Kansas who came and stayed with me this past weekend as he was passing through on his way to Seattle. In the past our relationship was linked to Pot and Alcohol. He has since changed his life, as have I, so the last two days spent together were far different than times of past. While he was here we lived the WAR lifestyle, eating healthy, hiking intensely to the top of Malans, then followed by some service where we went and helped one of my buddies move. Both nights that he spent at my house we did nothing more than bull shit about times of old, talking about baseball, and what our current lives are like- now that we were both clear, and living the war lifestyle. 

During the two day weekend nothing special seemed to happen as the magical moments we were spending together were never fully realized by either of us at the time. However, on this Sunday night, as I recollect the weekend that me and my buddy shared together while clear, I can’t help but notice how magical the weekend truly was. That is why I say that the magic does not always lay within the current moment, but it lays within the reflection of that moment. The clear way of life isn’t immediate; it’s a way of life that forces us to slow down and be patient-and it is only then, after we’ve  remained patient and clear that the magic of such moments can now be realized by us in our reflection of the experience. 

I think that’s the way God works in helping us to appreciate the simple things in life; it’s through reflection. He knows that we are prone to wanting the immediate so he tests us to see if we can be patient and get past the immediate wants of the world; and only then will he help us to reflect and to remember, causing us to experience lasting happiness since we will now never forget those moments of when we experienced true joy.  

Gods ways are the spread out ways, where he spreads out our happiness over the duration so that we might appreciate experiences more fully. 

Weekend Experience

Train With Some Buddies

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.

       +

Test: For time complete

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

NOTE: Log time completed, or post to comments. Compare to old time…

       +

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

The back angle during the drive up from the bottom is critical to the correct use of the hips. The correct angle is produced when the bar is placed just below the spine of the scapula and directly vertical to the middle of the foot, the back is held tight in Lumbar and thoracic extension, the knees are parallel to the correctly placed feet, and the correct depth is reached (Starting Strength). 

CLEAR

50 Ring Dips + 50 HSPU for time

NOTE: Log time completed. Let your shoulders recover after this so that you can move into STRONG somewhat recovered…

STRONG

A. Build to a tough single in the Power Snatch

NOTE: Log load that you built up to…

B. Build to a tough single in the Power Clean & Jerk

NOTE: Log load that you built up to…

C. Back Squat (Low Bar):

Set 1 – 5 Reps @ 65-70%

Set 2-3 Reps @ 75-80%

Set 3- 1 Rep @  85%-90%

Sets 4-6 – 1 Rep @ 90%-95%

       rest 3 minutes

NOTE: Listen to your body. Log loads. Compare to last week

BALANCE

A. Complete 4 Rounds for time of:

15 Burpees + 100 Meter Hill Sprints

NOTE: Be creative of what hill you choose to do this on. Do the burpees on some grass. The hill shouldn’t be too steep, but steep enough so that you can maintain the same speed throughout the 100 meters. 

        OR

B. WAR Loop For Time

 

Gym Experience

Learning the WAR Lifestyle

When new people come into WAR they are immediately surrounded by WAR Life Coaches. The Life Coach’s main goal and responsibility is to start chipping away at teaching them the WAR Lifestyle so that they might experience, for themselves, the incredible way of life that the WAR Lifestyle can lead them to having.

For the WAR Life Coach, the gift of persuasion is the greatest of all character gifts. If you can be persuasive then you can become a master teacher-and will turn the hearts and minds of many away from the shadowy way of life, and onto experiencing the sunshine way of life.  

CLEAR

3 Sets of:

10 Clean High Pulls (95/65) + 5 Hang Squat Clean Thruster (95/65) + 10 Rack Lunges (5 each leg); rest 2 minutes

NOTE: Rack lunges are lunges with holding the bar in the front rack position. Be crisp on technique. 

STRONG

A. Front Squat:

Set 1 – 5 Reps @ 75%

Set 2-3 Reps @ 80%

Set 3- 1 Rep @  85%

Set 4 – 5 Reps @ 80%

Set 5-3 Reps @ 85%

Set 6- 1 Rep @ 90%

       rest as needed 

NOTE: Compare notes..

B. Every 2 minutes for 16 minutes perform:

Squat Clean 1.1 (rest 10 seconds in between singles)

NOTE: Build from 55%-95%. in the 8 sets.

BALANCE

For Time Complete:

100 Double Unders

50 Wall Balls

40 CTB Pull Ups

30 Burpees

20 KBS (70/55)

NOTE: Log time completed….