The Weekend Experience 2/1/14

Part A

Make this happen; be creative in how you choose to perform this experience; go above and beyond what you would expect out of yourself.  If you can’t get outside to do this, find a treadmill. A treadmill can be found at any local Golds or wherever. Or find an indoor facility that you can run in. Just make it happen some way…

Run 10 min @ warm up run. Get lost in meditative thought and prayer

+

Run 30 sec @ 90%

Run 30 sec @ 50% x 8

+

Run 60 sec @ 90%

Run 60 sec @ 50% x 4

+

Run 90 sec @ 90%

Run 90 sec @ 50% x 2

+

Run 10 min cool down run/walk. Get lost in meditative thought and prayer

Part B

Work on your spirituality for 60-90 minutes. This could include prayer + reading + writing in a journal, finding solitude + uplifting music, etc. Think outside the box on this. Maybe during the cool down of the run you start working on your spirituality. Maybe you have your book and journal with you – where you sit down, read, and then capture thoughts and spiritual insight. Maybe you take a drive in to solitude where you listen to uplifting music along the way.

Those are just some examples, but I need you to be creative in your effort. I want you to get spiritually lifted; and work on yourself for 30 minutes to an hour. I’ll say it again, be creative. Spirituality can come in many different forms.

The greatest self-improvement method is self-introspection.

The Daily Experience 1/31/14

Remote Program

CLEAR

A. 10 minute warm-up jog–gratitude & prayer

STRONG

A. Find your 1-RM in the Close Grip Bench

B. With 70% of A, perform: 30 Close Grip Bench for time..

BALANCE

3 Sets for times of:

25 Burpees

25 Bar Dips OR Ring Dips

rest 2 minutes

NOTE: Post 3 times. Rest exactly 2 minutes.  

 

Student Program

CLEAR

A. 30 Walking Lunges (not for time)

B. 10 Wall Walks (not for time)

C. 50 Toes2Bar for time (post time completed)

STRONG

A. AMRAP Strict Pull-Ups X 3 (be better than last time)

B. 4 Sets of: 1 Power Clean + 1 Hang Power Clean + 1 Power Clean & Power Jerk

NOTE: Post loads…Progress each load

BALANCE 

For Time Complete:

50 Wall Balls

50 Ring Push-Ups

50 KBS (55/35)

25 Wall Balls

25 Ring Push-Ups

25 KBS (55/35)

 

Life Coach Program

CLEAR

A. 15 Unbroken Toes2Bar; rest 1 minute X 4

B. AMRAP in 4 minutes of:

3 Hand Stand Push Ups (you have to come down)

NOTE: Post how many rounds of 3 reps you accomplish..

STRONG

A. Build to a tough single in the Close Grip Bench (new –1RM if you can)

B. EMOM for 6 minutes of: 5 Close Grip Bench @ 70% of A…

NOTE: Post loads + how B goes–and what load you used…

BALANCE

4 Sets of:

15 TnG Dead Lift (225/155)

15 CTB Pull-Ups`

15 Ring Dips

rest 3 minutes

NOTE: Keep that good confident back angle during the dead lifts. Scale as necessary, especially if you don’t know what you are doing…

The Daily Experience 1/30/14

Simone Power Snatch #100. Nice work...

Remote Program

CLEAR

A. Run 1 mile @ a warm-up pace–somewhat challenge yourself. Force thoughts of gratitude into your mind — look to be thankful for exercise….This could be done outside, indoors, or even on a treadmill. Post how this goes..

B. Tabata Push-Ups – 4 minutes (low score–20 on 10 off for 4 min.)

C. Walk around and meditate for 3 minutes before going into the STRONG…

STRONG

A. 5 Low Bar; rest 2 minutes X4- 5 (slightly heavier than last time)

NOTE: Read / meditate during rest–heavier than last time. If you don’t already, you need to be able to read off of your phone (amazon kindle — or iBooks)

BALANCE

5 Sets of:

5 Front Squat

5 Push Press

5 Thruster

Row for 90 Seconds (100% effort)

Rest 3 minutes

NOTE: Don’t put the bar down–so use the same load; however, try and increase in the loading each set… challenge yourself….

SPIRITUAL WORK

A. Find a cool scripture or a quote and then send it someone via text message and also post it on the blog.

 

Student Program

CLEAR

A. Row for 5 minutes @ 80%

B. 3 sets (not for time): 10 Goblet Squats + 10KBS; rest 1 minutes

STRONG

A. Front Squat: 5, 5, 3, 3, 1, 1, 1; rest 2 minutes

NOTE: Progress in loading. Last 3 singles need to be tough. Heavier than Monday…

B. 5 Close Grip Bench; rest 2 min X 5

NOTE: Post loads….

C. 3 Snatch Grip Dead Lift; rest 2 minutes X 4

NOTE: Work on your start position. This lift is the first pull (1 of 3) in the snatch…Be smooth and keep your chest up.. “slow is smooth, and smooth is fast.” Post loads + videos…

BALANCE 

12 Minute AMRAP of:

5 Thrusters

7 Burpees

9 Box Jumps (24/20)

NOTE: Post total rounds / reps completed…

SPIRITUAL WORK

A. Find a cool scripture or a quote and then send it someone via text message and also post it on the blog.

 

Life Coach Program

CLEAR

A. Dynamic Warm-Up (Get loose by performing in the movements)

B. Tabata Push-Ups — 4 minutes (take low score)

STRONG

A. Build to a tough single in the Power Clean – (new PR if you can)

B. 3 Power Clean (83%–of A, not TnG); rest 45 -60 seconds X 7.

NOTE: Stick to that exact rest time…Post loads..Also, post video if you can

C. Every 2 minutes for 10 minutes perform: 2 Low Bar @85-90% (get good and loose before starting)

NOTE: Post loads + how A, B, & C– goes for you…

BALANCE

Complete as many rounds / reps as possible in 10 minutes of:

60 Bar Facing Burpees

30 Thrusters (115/75)

10 Bar Muscle Ups or Burpee Pull-Ups

SPIRITUAL WORK

A. Find a cool scripture or a quote and then send it someone via text message and also post it on the blog.

The Remote Experience 1/29/14

Get in to the Rowing Experience……

The Remote Experience

A. Find a gym near you that has a row machine and then row a 3K @70% effort…Work on gratitude and prayer throughout the experience, and when you get uncomfortable try to embrace it. Post time and how this goes….

B. At night, 90 minutes before you usually retire to bed, read and study something that is in line with the spiritual. Read something that is going to help you learn something out about yourself….Do this for one hour…

C. With the last 30 minutes before bed I want you to write about what you read during that hour; and then if you feel like it, post it on the following day…

The Daily Experience 1/28/14

Video showing the WAR Weekend Experience (track experience).. Let us know what you think….

Remote Program

A. 4 sets for times of:

10 Dead Lift (185/135)

10 Toes2Bar

rest 2 minutes…..

when done with all four sets of A, then rest 5 minutes and begin B.

B. 4 sets for times of:

10 Barbell Bent Over Rows (155/95)

10 Burpee Bar Hops

rest 2 minutes

C. Row or Run a 2K for time..

NOTE: Post loads/times / 2 K time….

SPIRITUAL WORK

A. Read for 20-30 minutes. Something powerful…

B. At night time, and just before bed, walk outside your house and say a prayer/get lost in meditative thought.

 

Student Program

CLEAR

A. 3 Rounds (not for time):

10 Air Squat +20 Double Unders + 10 Toes2Bar

B. OHS / Snatch Balance Practice – 5 minutes (pvc / bar / loaded)

C. Ring Plank Holds; on 1 off 1 X 4

STRONG

A. Push Press: 5, 5, 3, 3, 3, 1,1

NOTE: Post loads, and what you final single is…

B. 5 TnG Dead Lift; rest 2 minutes X 5

NOTE: These need to be done smooth and properly, with holding a tight confident back angle, pulling through your foot and hamstrings. If you don’t know this lift — then stay light and work on technique…

BALANCE

Complete 21, 15, 9 reps for time of:

Power Snatch (115/65) + Pull-Ups

NOTE: Post time completed…

SPIRITUAL WORK

A. Read for 20-30 minutes. Something powerful…

B. At night time, and just before bed, walk outside your house and say a prayer/get lost in meditative thought.

 

Life Coach Program

CLEAR

3 sets of:

12 KBS (70/55) + 12 Toes2Bar

rest 1 minute

NOTE: Post total time completed including rests…

STRONG

A. Build to a tough single in the Push Press

B. EMOM for 7 minutes of: 3 Push Press @ 83%

NOTE: Post loads. Better than last week…Slightly heavier (percentage) on B…

BALANCE

AMRAP in 10 Minutes of:

7 OHS (115/75–from floor)

14 CTB Pull-Ups

21 Double Unders

NOTE: Post time completed. Must take OHS from the floor and not the rack…

SPIRITUAL WORK

A. Read for 20-30 minutes. Something powerful…

B. At night time, and just before bed, walk outside your house and say a prayer/get lost in meditative thought.

 

The Daily Experience 1/27/14

Click to Read the Article: The Best That We Can

Remote Program

CLEAR

A. Run 1 mile @ a warm-up pace–somewhat challenge yourself. Force thoughts of gratitude into your mind — look to be thankful for exercise….This could be done outside, indoors, or even on a treadmill. Post how this goes..

B. AMRAP in 4 minutes of:

3 Hand Stand Push Ups (you have to come down)

NOTE: Post how many rounds of 3 reps you accomplish..

C. Walk around and meditate for 3 minutes before going into the STRONG…

STRONG

A. 5 Low Bar; rest 2 minutes X4- 5 (slightly heavier than last time)

NOTE: Read / meditate during rest–heavier than last time. If you don’t already, you need to be able to read off of your phone (amazon kindle — or iBooks)

BALANCE

5 Sets of a total time of:

10 Thrusters (95/65) + 10 Pull-Ups + 15 Dips (not ring dips)

rest 2 minutes

 

Student Program

CLEAR

A. Row for 5 minutes @ 80%

B. 3 sets (not for time): 10 walking Lunges + 10 burpees

STRONG

A. Front Squat: 5, 5, 3, 3, 1, 1, 1; rest 2 minutes

NOTE: Progress in loading. Last 3 singles need to be tough. Log this..

B. 3-5 Sets of: 1 Power Clean + 1 Hang Power Clean + 1 Power Clean; rest 2 min.

C. 3 Max Rep Sets Of: Strict Pull-Ups; rest 2 minutes

NOTE: Loads on on B, and total reps on C.

BALANCE 

3 Rounds For Time of:

15 Ring Push-Ups

15 Box Jumps (24/20)

15 Low Bar (135/95)

 

Life Coach Program

CLEAR

A. Dynamic Warm-Up (Get loose by performing in the movements)

B. Tabata Box Jumps — 3 minutes (take low score–higher box than last week)

STRONG

A. Build to a tough single in the Power Snatch–(be better than last week)

B. 3 Power snatch (83%); rest 45 -60 seconds X 7.

NOTE: Slightly heavier than last week..Stick to that exact rest time…Post loads..Also, post video if you can

C. Every 2 minutes for 10 minutes perform: 1 Front Squat @90-95%

NOTE: Post loads + how A, B, & C– goes for you…

BALANCE

A. Complete as many rounds/reps as possible in 5 minutes of:

1 Power Clean (205/135)

1 CTB Pull-Up

2 Power Clean (205/135)

2 CTB Pull-Up

–and so on and so fourth until the 5 minutes is up. Post what you get to…

rest exactly 5 minutes–when the clock reaches 10:00 minutes….

B. Complete as many rounds/reps as possible in 5 minutes of:

2 Thrusters (135/95)

2 Burpee Bar Hops

4  Thrusters (135/95)

4 Burpee Bar Hops

6 Thrusters (135/95)

6 Burpee Bar Hops

–and so on and so forth, moving up by twos until the 5 minutes is up. Post results..

The Best That We Can

The Best That We Can
by Dustin Hawkins

In the gym experience, it’s important for us to realize that on certain days we are going to perform better than others. Just as in any sport, athletes feel better on certain game days compared to other game days. For example, a baseball player may go to the park feeling great one day, and even perform well, but on the following game day they may not feel so great, and their performance may suffer.

It is true, as well, in the sport of fitness. Lifting weights at a high intensity each day can be hard on the mind and body, while at the same time being good for the mind and body. We find out how tough we really are when we don’t feel like training on a particular day, but we go ahead and do it any way. The game of life is similar isn’t it? Each day is a day filled with things that aren’t fun to do, like: work, yard work, and boredom–are just to name a few. However, in training and in life we can find a special connection in how our discipline towards training can feed our discipline in life.

All we can do, in both training and in life, is do the best that we can each day. This does not mean, however, that we are to become complacent and lean on the excuse of not feeling well. If we find ourselves not feeling well often, then it would be wise for us to take a look at how we are living. Where is our nutrition at? Are we watching more TV than we are reading? And are we serving others more than we are serving our own selves? All valid questions, and are important attributes that are necessary for us to obtain if we want to achieve the balance that each of us so badly needs in order for us to feel good each day so that we can perform to the best of our ability in training and in life..

Many are too hard on themselves, and I happen to be one of them. Life is a learning experience, and is a long developmental process, full of twists, turns, ups, and downs. We shouldn’t be scared to face the challenges of the day for fear of failure. How can we fail if we do our best each day? We can’t, and where and when we find ourselves falling short we can rely on that higher being to make up for our shortcomings.

In training, we may find ourselves exhausted in the middle of an intense session, where our mind and body are arguing back and forth, with one telling the other to quit, and the other screaming back no. This win at the end of the workout when we don’t quit feeds confidence into our mental, physical, and spiritual system. We often hear ourselves saying that we could have done more, when in reality we couldn’t of done more, because we did the best that we could on that particular day. It’s not healthy for us to be always saying that we could’ve done more–because the fact is that we all could do more in training and in life; besides, we are humans who are full of holes and weaknesses, however, if we do all that we can each day then we will find ourselves being happy with who we are and not always second guessing ourselves.

Moreover, the comment of “I could have done better,”needs to be replaced by “I did the best that I could on this particular day.”

In life, and in training, we are to be searchers–ones who live in the moment, appreciating all of life’s beautiful intricacies, while also striving, each day, to be charitable and sympathetic to others and ourselves. Charity is considered to be the purest form of love, therefore, it should be our deepest desire to not only show love and sympathy for others, but to also ourselves by not talking down to ourselves.

Likewise, the gym experience can be looked upon as a great way for us to feel better about ourselves- because of how it can change our mood from a negative to a positive one, thus making the gym experience the greatest form of therapy. However, the gym experience needs to remain that fun ride–and not the ride of which we are always scared to participate in for fear of mechanical failure. Yes, fear sidelines us all at times, however, is there really anything to fear in life and in training if we do the best that we can each an every day?

The Weekend Experience

Nature Experience

A. Go experience a place in nature such as the above picture…When the sun is coming up, or when it is going down, both of which seem to be the times of day that such beauty can be captured. Both times takes discipline if you want to have the full experience. The morning in waking up, and the night in making it a priority amongst the entertainment of this world.

Hill Running & Walking Experience

A. Go running in a neighborhood that has hills. Sprint up some hills, and walk some of the straight aways. Be creative in how you do this. And as always, look to appreciate the beauty of the day, and all that you have to be grateful for in your life. Do this experience plugged in, listening to good uplifting music….

Gym Experience

A. Build to a tough single in the Power Jerk….

+

B. For time complete:

25 Shoulder2overhead (115/75)

5 Bar Muscle Ups

20 Shoulder2overhead (115/75)

4 Bar Muscle Ups

15 Shoulder2overhead (115/75)

3 Bar Muscle Ups

10 Shoulder2overhead (115/75)

2 Bar Muscle Ups

5 Shoulder2Overhead (115/75)

Spiritual Work

A. Read 20 minutes X 4-6

Same as last week, only I want you to be more creative. If you didn’t participate in the reading last week, then go ahead and try it this week. Be creative, and look to read in unique places

B. Prayer / Meditation

On saturday and sunday night, go outside and get lost in prayer and meditative thought for 10 minutes. Get into this experience….

C. Communication

Give someone in your family a compliment. Be creative, and look to make someone in your families day….

 

The Daily Experience 1/24/14

Experience the mountains in the winter…..

Remote Program

A. Jog for 10 minutes (work on gratitude/prayer)

+

B. 4 sets @ 90% of:

10 Ketllebell or Dumbbell swings (55/35)

15 Thruster (65/45)

15 Push-Ups

Row 200 Meters

rest actively for 3 minutes…

C. Send out a quick text telling someone how thankful you are for them…

 

Student Program

CLEAR

A. 3 Rounds @ 80%: 25 Sit-Ups + 5 Burpee Broad Jumps

STRONG

A. 3 Power Clean & Jerk; rest 2 minutes X 5

NOTE: Build each set — work on technique (split/power jerk). Post how this goes + loading…

B. 5 sets of:

5 Close Grip Bench + 20 Double Unders

rest 2 minutes

NOTE: Build each set, post loads…

BALANCE

A. KBS Breathing Ladder. Complete 1-20 and then 20-1.

1 KBS

1 Breath

2 KBS

2 Breath

and so on and so forth…….

NOTE: Post how this goes….

B. Directly after, send out a quick text telling someone how thankful you are for them…

 

Life Coach Program

CLEAR

A. Dynamic Warm-Up

B. In four sets or less, perform 100 wall balls. Each time you drop the ball you must rest exactly a 1 minute. Post your rep scheme and how many sets it takes you + time…..

STRONG

A. Based on your strength–pick a rep scheme, 10, 12, or 15 TnG reps and perform a 225 lb dead lift, then resting 2 minutes X 4… Whatever scheme you pick then try and stick with it….Post how this goes for you…

BALANCE

A. 3 sets (not for time) of:

10 Bent Over Rows + 10-12 (three count) supine ring pull-ups.

NOTE: Three count means three seconds down. Go slow and pause at the top….Post loads and how this goes for you…Challenge yourself on the BOR’s…

B. Directly after, send out a quick text telling someone how thankful you are for them…

 

The Daily Experience 1/23/14

WAR CONCEPT: The Power of Addiction and the Addiction of Power by: Dr. Gabor Mate….Take some time to watch this video; it’s very interesting. Post about what you thought…

Remote Program

A. Row a 5K for time, or if you don’t have a rower then run a 5k for time..During throughout, however, work on gratitude and prayer while also not letting your mind get the best of you when it tells you to quit. Push on, and endure through it.

Post how this goes for you..

B. Read for 25 minutes just before going to bed + pray and meditate for 5 minutes. This could just mean that you sit in a quiet area for a brief time, where you think about all of things you are thankful for.

Prayer is gratitude…

 

Student Program

CLEAR

A. Dynamic Warm-Up (Get loose by performing in the movements)

B. EMOM for 10 minutes perform: 6-8 Pull-Ups

NOTE: Post how B goes

STRONG

A. 5 Front Squat + 10-15 Supine Ring Pull-Ups; rest 2 minute X 4

NOTE: Need to be four work sets. So warm-up to where you are going to begin and then begin.. Post loads…..

BALANCE

4 Sets of:

Row 300 Meters

15 Wall Balls

10 Burpees

rest 3 minutes

NOTE: Post four times….These are to be done at 100% effort…

 

Life Coach Program

CLEAR

Dynamic Warm-Up (perform in the movements)

STRONG

A. In 10 minutes, build to a tough single in the Power Snatch

BALANCE (Invictus)

A. For times, against a running clock:

Row 500 Meters + 10 Power Snatch + 20 Toes2bar

when clock reaches 8:00, complete the following…

Row 500 meters + 15/10 Bar Muscle Ups + 30 Shoulder2Overhead (155/105)

when clock reaches 16:00, complete the following….

Row 500 Meters + 20 Toes2Bar + 40 HSPU

when the clock reaches 24, complete the following…

Row 500 Meters + 25 Over the Erg + 50 Ring Dips

NOTE: Post 4 times + how this went for you + loads..

SPIRITUAL WORK

Read for 25 minutes just before going to bed + pray and meditate for 5 minutes. This could just mean that you sit in a quiet area for a brief time, where you think about all of things you are thankful for.

Prayer is gratitude…