The Daily Experience 4/1/14

Remote Program

A.  5 Minute Warm-Up Jog (prayer / gratitude)

B. Run for 10 minutes @ 70% (a good pace), then walk for 3 minutes / meditate X 2. (post how far you got + pictures)

C. 30 Air Squats + 10 Burpees; rest 1 min. X 3

D. 5 Minute Cool Down walk (further prayer & Gratitude)

E. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Student Program

CLEAR

A. Complete 150 Double Unders (practice double unders)

B. Tabata Sit-Ups (4 minutes)

STRONG

A. Build to a heavy single in the Power Clean

B. At 50% of A, complete: 1 Clean Grip Dead Lift + 1 Power Clean + 1 Hang Power Clean X 5

C. 50 Ring Dips for time

BALANCE

A. For max calories:

Row 1 Minute

rest 1 minute X 10

NOTE: Post total calories..

SPIRITUAL WORK

A. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Life Coach Program

CLEAR

A. 4o Elevated HSPU for time (4 inches)

NOTE: Post reps per round…

STRONG

A. 5 sets of:

Squat Clean + Hang Squat Clean + Split Jerk

NOTE: You can drop after the squat clean and then pick back up to go into the HSC + split jerk. Challenge yourself on the loading. Need to be all challenging work sets.

B. Every 2 minutes for 10 minutes perform: 5 Power Clean & Jerk (185/135) + 10 Toes2Bar

NOTE: Post total reps…

BALANCE

For Max Reps Complete:

1 Minute of Wall Balls

1 Minute of clean high pulls (95/65)

1 Minute burpee box jumps (20)

rest 1 minute x 4

NOTE: Post total reps. Clock should run continuously.

SPIRITUAL WORK

A. At night, go outside your house and get lost in meditative thought and prayer for 3-5 minutes…

 

The Heart

The Heart

by Dustin Hawkins

Our heart determines who we are, and what we are to stand for in this life.

It’s the thought that if we had money to give to those who are worse off then we are then we would go ahead and give it. It’s the thought of helping out those who are handicapped and of less fortune, and then allowing emotional feelings to sweep over us when we acted on our impression to help them out. It’s our heart that leads us to secretly applauding those of whom are dealing with the hard life situation valiantly; and us now realizing that we are not as tough as we thought when in comparison to that man who is fighting the fight way better than we are, and is doing so with staying clear and relying not on the world, but only upon God.

We often see those who are struggling to find happiness–and it’s our heart that leads us to helping them. It is so with the homeless man who is begging outside of the movie theatre only to feed his habit; however, it is not our place to judge, nor is it our right– but it’s our opportunity, if we are able, to go ahead and hand him some money without holding the grudge of judgment, but realizing that he might be a victim of circumstance, and is still one of Gods children who needs help.

For those of us who are doing well in the the school of addiction and in the game of life our heart will only become hardened if we are always feeling as if we are being taken advantage of by those who are not performing in the way that we are. Some were born looking more popular than others, even being more athletic, outgoing, and mightier in speech. Others were born into drug addiction and poverty, making their situation far more challenging–but also much more rewarding when they bravely choose to advance through the shadows of the dark valley courageously, and now coming off conqueror.

We should hope to become those who cry when we witness others struggling, which such crying can then lead us to helping them to help themselves–so that they might eventually be able to improve their own circumstance with just a little bit of help from us. We should also hope to be filled with joy for those who have finally found their way, as apposed to feeling like it was about time, and now feeling threatened because they have finally done something with their life, making it so there is nothing left for us to talk about, nor is there a project to fix anymore. Besides, we should always try to help people along in their journey, so that they, too, can experience the full abundant life.

Our heart, then, can lead us to being beautiful in the way that we treat and deal with others, making our heart the most important organ in the magnificent body because of how it can turn from being hardened to softened, which such a softening is then accompanied by the gift of charity, which is that priceless gift given to those who are doing well in the game of life.

 

The Daily Experience 3/31/14

Click to read: “The Heart”

Remote Program

A. 5 Rounds for time of:

40 Walking Lunges

30 Sit-Ups

20 Push-Ups

–after completing the 6 rounds rest for 5 minutes and then do B…

B. For time complete: 30 Burpees; meditate for 3 minutes; 30 burpees

C. Directly after — perform a 5 minute cool down jog (prayer / gratitude)

D. Read 25 minutes X 2 (different spots)

 

Student Program

CLEAR

A. Row 5 Minutes @ 80%

B. Ring plank holds on 1 min. off 1 min. X 4

STRONG

A. Low Bar: 5 (70), 5 (75), 4 (80), 3 (85), 1 (90), 1 (95+)

B. EMOM for 7 minutes perform: 3 Low Bar @ 80%

C. For Time Complete: 50 Ring Push-Ups

NOTE: post loads + how you did + time..

BALANCE

A. 3 Minute AMRAP of:

5 Pull-Ups

5 Thrusters (75/35)

rest 3 minutes

B. 3 Minute AMRAP of:

5 Push Press (75/35)

5 Burpees

rest 3 minutes

C. 3 Minute AMRAP of:

5 KBS (70/55)

5 Toes2Bar

NOTE: Post 3 scores..(a, b, c)

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

Life Coach Program

CLEAR

3 Sets for times of:

22 Unbroken Pull-Ups (2 more than last week)

22 Unbroken Ring Dips

rest 2 minutes

NOTE: Post 3 times + total time + if you were able to do Unbroken.

STRONG

A. Low Bar: 5 (75), 4 (80), 3 (85), 1 (90)

B. Every 2 minutes for 8 minutes perform: 6 Low Bar @ 80% + 6 Burpees

NOTE: Post how you do + loads..

BALANCE

AMRAP in 20 minutes of:

Row 300 Meters OR Run 400 Meters

5 Bar or Ring Muscle-Ups

20 KBS (70/55)

40 Double Unders

NOTE: Post total rounds / reps..

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read 2o minutes X 2 (two different spots)

 

The Daily Experience 3/28/14

PROGRAM NOTE: Dom will be the head life coach in the gym– with Hawk running the classroom…

Remote Program

NOTE: In your pack–pack food + book / phone. You need to be able to read on your phone, thats the best way for these experiences..

A. Go on 45 minute hike wearing a light load and plugged in (high intensity).

B. At the top, or wherever, pray and meditate for 15 minutes. Look for the quiet peace.

C. Read for 30 minutes

 

Student Program

CLEAR

A. 10 Toes2Bar; rest 1 minute X 3

B. Run for 5 minutes @ 70%–work on gratitude

STRONG

A. Build to a tough single in the power clean / squat clean–practice..

B. Built to a tough single in the push jerk–practice..

C. Bench Press: Max reps @ 65%, then 15 big belly breaths, and repeat 2 more times; then after your third set of breaths do a max hold about half way down–holding it as long as you can until failure. Have a spotter..

NOTE: Post total reps + how this goes..

BALANCE

Complete 21, 18, 15, 9 reps for time of:

Wall Balls

Burpees

NOTE: Post time completed…Do this outside if you can..

 

Life Coach Program

CrossFit Open Workout 14.5

A. For time complete:

21 Thrusters

21 Burpees

18 Thrusters (95/65)

18 Burpees

15 Thrusters (95/65)

15 Burpees

12 Thrusters (95/65)

12 Burpees

9 Thrusters (95/65)

9 Burpees

6 Thrusters (95/65)

6 Burpees

3 Thrusters (95/65)

3 Burpees

NOTE: Lets see how you do. Post time completed…

B. 5 minute cool down walk–work on gratitude…

 

The Daily Experience 3/27/14

Click to Read: “The Low Bar Funnel”

 

Remote Program

For Time Complete:

Run 1 Mile

50 Push-Ups

50 Air Squat

Run 1 Mile

NOTE: Post time completed..

B. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

Student Program

CLEAR

A. Complete 50 Ring Push-Ups

B. Tabata-Sit-Ups–4 minutes

C. Complete 50 Pull-Ups

STRONG

A. Low Bar: 5 (75), 3 (85), 90 (1).

B. Low Bar: 6 Reps @ 80%; rest 2-3 minutes X 4.

BALANCE

15 Minute AMRAP of:

5 Front Squat (75/45)

10 KBS (55/35)

5 Push Press (75/45)

10 Box Jumps (20)

NOTE: Post total rounds / reps..

SPIRITUAL WORK

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

Life Coach Program

CLEAR

3 Sets of:

Row 30 Seconds @ 100%

10 Burpees over the erg

rest 2 minutes

NOTE: Post total meters + 3 times…

STRONG

A. 5 Sets of:

Power Clean: 1. 1. 1. (rest 10 seconds in between singles-heavier than last week)

B. Front Squat: 5 (70), 3 (80), 1 (90), 5 (75), 5 (80)

NOTE: Post loads + how this goes..

BALANCE

A. 5 Rounds for time of:

Row 250 Meters

10 HSPU

5 Power Snatch (135/95)

NOTE: Post time completed…

SPIRITUAL WORK

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

The Low Bar Funnel

The Low Bar Funnel

The Low Bar back squat is the lift that we use in WAR to funnel people safely into the broad world of strength and conditioning. If one focuses solely on this lift, where they strive each week to progress linearly, then all other lifts will linearly progress as well, especially for the novice. However, this lift has to be done properly, and with full range of motion, meaning it cannot be cut short by not dropping down below parallel.

The hip drive, or the pull with the hamstrings coming out of the squat hole, is then where the true art of the lift can be found. Since the bar is placed on the lower part of the back, and directly below the spine of the scapula, it allows for a forward lean to take place while the hip drive and hamstring pull take place.

This lift strengthens the back and entire posterior chain, along with everything else in the human body. This lift strengthens the mind, as it is a lift that creates toughness, coordination, and obviously confidence. When one travels to the length of being strong in this lift, squatting upwards of four hundred pounds, then an unfolding of confidence, accomplishment, and self worth arises within the participators mind and soul that will be lasting and powerful, for a new memory will have been created–one that will outshine and outlast all others, and will help to make room for more healthy memories.

Athleticism is what the low bar back squat offers people–and who doesn’t enjoy feeling athletic? The one who has never been or felt athletic–but who now feels athletic, can come to experience a new and improved frame of mind. Now they are running, jumping, picking heavy things up and then putting them over their head; they are now hiking, riding their bike, playing with their kids, and most importantly they are confident in most, if not all, of their  physical abilities, which  in turn leads them to living a happy, healthy, confident, and physically active life.

It’s safe to say, then, that the low bar back squat can play a key role in helping those that struggle with addiction by helping them to feel athletic, strong, and better about themselves. The one who is strong physically can be led to being stronger mentally. The confidence from the physical can lead them to finding the necessary motivation to enhance their spiritual and mental selves as well, which makes the low bar back squat the lift of all lifts–in how it can lift the physical, mental, and spiritual.

 

The Remote Experience

60 Minute Jogging / Walking Experience

A. Head out and create a unique jogging experience for yourself. On this experience run for a while, and then walk for a while, all while being plugged in and listening to a good form of music.

Reading Experience / Text Experience

A. Read for 30-45 minutes–something spiritual / self improvement

B. Send out a text to someone thanking them, and also telling them how much it is that you love and care about them..

The Daily Experience 3/25/14

WAR CONCEPT: Nutrition Discipline

When we are dialed in nutritionally we can come to experience an energy high that can be found in no other place. The consistent water intake, coupled with the pure nutrients, allows for a frame of mind to unfold that is clear and free from toxicity. The discipline that it took for us to get dialed into the food energy high has left a lasting impression within our mind–that even has us feeling confident and accomplished; so now when the thought to escape back into the world of our addiction comes into our mind– the nutrition memory protects us, in that it provides us with confidence because of the discipline we have been showing with food, which then leaves us believing that if we can be disciplined with food then we can be disciplined with our addiction.

Food is the most powerful drug in the world, and the way that it’s currently being engineered is so that there are no breaks on them, meaning we can eat and eat without ever feeling full. Those Oreos go down so smoothly, as do those crispy cream donuts, in which there are no breaks to stop us. However, the steaks, the chicken, and of course the vegetables, all do have breaks– and we cannot keep eating them in the same way as we can with those Oreos and Crispy Creams.

Breaking free of those sugar cravings and poor food habits can be quite the challenge. In my experience it takes me five to seven days of perfect eating for me to get addicted to eating perfectly. Now when I’ve gone seven days there is nothing that can pull me away from the clean eating lifestyle; not even the crispy creams can pull me away. Those five to seven days, however, happen to be a big challenge. They are days full of headaches, cravings, and irritability, which tells me that todays break less food is in fact addicting– and can lock us down in our thinking in the same way as when we were wrapped up in our drug and alcohol addiction, then making us not free and still tied up to something, only now it is food.

Post your thoughts…

 

Remote Program

A.  5 Minute Warm-Up Jog (prayer / gratitude)

B. Run for 2 minutes @ 90% effort, then walk for 1 minute X 8. (post how far you got + pictures)

C. 20 Fast Burpees and then pray/ meditate for 1 minute X 3 (where ever you finish B at)

D. 5 Minute Cool Down Jog (further prayer & Gratitude)

E. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Student Program

CLEAR

A. Ring Plank holds; on 1 off 1 X 4

B. 10 KBS + 5 Burpees; rest 30 seconds X 4

STRONG

A. Build to a heavy single in the Push Press

B. 5 Push Press @ 70% of A; rest 2 minutes X 4

C. 30 Toes2Bar for time

BALANCE

A. Complete 21, 15, 9 reps for time of:

Calorie Rows

Goblet Squat

Box Jumps (20)

NOTE: Post time completed..

SPIRITUAL WORK

A. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Life Coach Program

CLEAR

2 sets of:

Max HSPU’s; rest 2 minutes

NOTE: Post reps per round…

STRONG

A. Build to a tough single in the split jerk

B. 2 minutes of shoulder 2 over head–185/115 (from rack)

rest 4 minutes

C. 2 minutes of shoulder 2 overhead-155/95 (from rack)

rest 4 minutes

D. 2 minutes of shoulder 2 overhead-135/85 (from rack)

NOTE: Post load of A + reps for B,C,D. Take from rack

BALANCE

For Time Complete:

15 Thruster (135/95)

10 Burpee Bar Hops

15 OHS (135/95)

10 Burpee Bar Hops

15 Squat Clean (135/95)

10 Burpee Bar Hops

NOTE: Post total time completed…

SPIRITUAL WORK

A. At night, go outside your house and get lost in meditative thought and prayer for 3-5 minutes…

 

The Daily Experience 3/24/14

WAR CONCEPT: Setting strength & conditioning goals

Lets have a good week everyone. Keep trying to advance in the sport of strength & conditioning. This sport can protect you if you will get into it — trying each day to improve in your strength and your times. Sets some goals this week? What do you want to accomplish in the next 12 weeks?

Post about what you hope to accomplish in the gym the next 12 weeks? Muscle Ups? Pull-Ups? Setting a new PR in the low bar? Improved times? etc..

 

Remote Program

A. 5 Rounds for time of:

40 Walking Lunges

30 Sit-Ups

20 Supermans

10 Push-Ups

B. Directly after — perform a 5 minute cool down jog (prayer / gratitude)

C. Read 20 minutes X 2 (different spots)

 

Student Program

CLEAR

A. Row 5 Minutes @ 75%

B. Max Hand Stand Holds; rest as needed X 3

STRONG

A. Front Squat: 5 (70), 5 (75), 3 (80), 2-3 (85), 1 (90), 1 (95+)

B. EMOM for 10 minutes of: Front Squat @65-75%

C. For Time Complete: 50 Pull-Ups + 50 Ring Push Ups

NOTE: post loads + how you did + time..

BALANCE

A. 3 Minute AMRAP of:

10 Push Press (75/45)

5 Box Jumps

rest 3 minutes

B. 3 Minute AMRAP of:

10 Goblet Squat (55/35)

5 Box Jumps (24/20)

rest 3 minutes

C. 3 Minute AMRAP of:

10 Power Cleans (75/45)

5 Box Jumps (24/20)

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

Life Coach Program

CLEAR

A. 30 Seconds of Double Unders; rest 30 seconds X 10 (better than last week)

B. 20 Unbroken CTB Pull-Up; rest 2 minutes X 5 (not CTB)

NOTE: 2 added reps from last week, however, not CTB. Post total reps for DU’s and post how you do on B. How is your butterfly coming along?

STRONG

A. Low Bar: 5 (75), 3 (85), 1 (90), 1 (95+).–If you feel up to it then reset 1RM..

B. Low Bar: 8 reps @ 78%; rest 3 minutes X 2. (minimal rest at the top–Unbroken reps. Post how you do)

NOTE: Post how you do + loads..

BALANCE

4 Sets for time of:

Run 400 Meters

20 Burpees

rest 3 minutes

NOTE: Post 4 times + Total time with including the rest.

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read 2o minutes X 2 (two different spots)

 

The Daily Experience 3/21/14

Remote Program

A. Go on 45 minute hike wearing a light load and plugged in (high intensity).

B. Write about the experience + take pictures. Email or post…

 

Student / Life Coach Program

CrossFit Open Workout 14.4

As Many Rounds / Reps as possible in 14 minutes of:

60 Calorie Rows

50 Toes2bar

40 Wall Balls

30 Power Cleans (135/95)

20 Muscle Ups

NOTE: Lets see how you do. Post total reps completed. Scale muscle ups with burpee pull-ups.