The Daily Experience 7/1/14

“God knows our situation; he will not judge as if we had no difficulties to overcome. What matters is the sincerity and perseverance of our will to overcome them.”–C.S. Lewis

REMOTE PROGRAM

A. 5 sets for times of:

30 Walking Lunges

Sprint 200 meters

…….rest 3 minutes–work on prayer & gratitude

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

 

STUDENT PROGRAM

Clear

A. 2 sets of: 6 TGU’s + 30 meter bear crawl

B. L-Sit, max effort (from pull-up) x 3

Strong

A. Build to a heavy dead lift (clean grip)

B. EMOM for 10 minutes:

…even–10 ring push-ups

…odd–3 squat cleans (65%)

NOTE: Post loads + how it went..

Balance

For time complete:

25 KBS (70/55)

50 Pull-Ups (sets of 5 UNBROKEN)

500 meter row

25 wall balls

500 meter row

50 Double Unders

Note: post time completed…

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

 

LIFE COACH PROGRAM

Clear

2 sets of:

6 TgU’s (55/35)

6 Tire Flips

6 Pistols

Strong

A. Shoulder Press: 5 (75), 3 (85). + max effort set @ 95%

B. Strict HSPU, max effort x 3

NOTE: post loads + reps

Balance

For Time Complete:

30 Burpee Box Jumps (24/20)

30 KB Clean & Jerks (use 2 hands)

30 Burpee Box Jumps (24/20)

NOTE: Post total time completed

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

The Daily Experience 6/30/14

Working the WAR Program

We are always told as addicts that we need to be working a program: namely the 12 step program. I agree with this, as the 12 step program is the gateway to repentance, and is inspired.

WAR is that other program that fits nicely right along side the step work. And just in the same way as our working the steps each day in our lives is something we are to do forever, we need also to be working the WAR program forever as well.

What a way of life this can be for us; not only are we actively participating in the cleansing process of repentance, but we are also creating a beautiful lifestyle that will put us on track to finding out who we can become in this life.

The everyday common individual would benefit greatly from living a life in the way of the 12 steps and WAR. The circle meetings are where God dwells, and are His spiritual emergency rooms, so to speak. WAR, then, is where our human spirit can make the most progress, and provides us with a way to feel better: physically, mentally, spiritually, nutritionally, and emotionally.

Post your thoughts….

 

REMOTE PROGRAM

A. Every minute on minute for 12 minutes perform: Sprint 100 meters

B. For time: 100 Air Squats + Run 1 mile

C. Drive or walk to a quiet unique spot and then read for 30 minutes.

D. After reading, and before you leave the quiet spot, say a prayer.

 

STUDENT PROGRAM

Clear

3 sets of:

30 Double Unders

10 Calorie Rows

…….rest 1 minutes

Strong

A. Build to a heavy front squat

B. EMOM for 5 minutes: 4 FS (75%) + 4 Burpees

NOTE: Post loads + reps.

Balance

For time complete:

15 Thrusters (95/65)

15 Ring Dips

15 Box Jump Overs (24/20)

Note: post time completed…

Spiritual Work

A. Drive or walk to a quiet unique spot and then read for 30 minutes.

B. After reading, and before you leave the quiet spot, say a prayer.

 

LIFE COACH PROGRAM

Clear

3 sets of:

50 Double Unders

30 ft hand stand walk

…….rest 90 seconds

Strong

A. Dead Lift: 5 (75), 3 (85). + Max Effort @ 95%.

B. 10 Power Clean, AHAP (not tng); rest 3 min. x 3

C. Max Strict Pull-Ups x 3.

NOTE: Post loads +  reps + how it all went. How did you feel?

Balance

3 Rounds for time of:

Run 400 meters

10 muscle ups

25 wall balls

NOTE: Post time completed…

Spiritual Work

A. Drive or walk to a quiet unique spot and then read for 30 minutes.

B. After reading, and before you leave the quiet spot, say a prayer.

The Daily Experience 6/2714

REMOTE PROGRAM

For Time Complete:

100 walking lunges

50 burpees

Note: post time completed…

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

STUDENT

Clear

A. 3 sets @ 80%:

10TTB

10 kb snatch (55/35)

25 DU’s

…….rest 30 seconds

Strong

A. 5 sets of: Clean High Pull + Power Clean (increase each set)

B. Complete 50 Ring Push-Ups

Balance

A. Complete 5 rounds of:

8 Shoulder2overhead (135/95)

10 Burpees

50 meter OH carry

Run 200 meters

Note: post time completed…

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of mobility / skill work

Strong

A. Power Snatch: 3rm (not tng)

B. Low Bar: 3 (70), 3 (80). + Max reps @ 90%

C. 10 Front Squat, as heavy as possible x 3. (compare notes–be heavier)

Note: post loads + how this goes.

Balance

3 Rounds for time:

Run 400 meters

8 Power Snatch (115/75)

7 Bar Muscle Ups

Note: post time completed…

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

The Daily Experience 6/26/14

My Night Jogging and Prayer Experience

by Marcello Maiuri

I did 4 miles in 30 minutes. At the end of the run I prayed out loud and had a very spiritual experience. It started off pretty formal but after a few minutes I just started talking like I was with a friend. The spirit at that point started to overwhelm me and I got pretty emotional for all the things that I’m grateful for. I’m so happy that WAR has given me a way to become a better person and to try and live a clear life as well as I can.

Click to go to page


REMOTE PROGRAM

A. 8-40 yard steep hill sprints; rest 60 seconds (work on appreciating the experience)

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. Row 5 minutes at an easy pace.

B. Row 30 sec. @ 95%; rest 1 minute X 3

Strong

A. Build to a tough single in the Low Bar

B. At 82% of A, perform 5 low bar x 4.

NOTE: post loads. Heavier than last week

Balance

For Time Complete:

10 TgU’s (55/35)

20 Pendlay Rows (185/115)

5 wall walks

20 Pendlay Rows (185/115)

5 Wall Walks

20 HR push-ups

10 TgU’s (55/35)

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.

 

LIFE COACH PROGRAM

Clear

A. Row 5 minutes at an easy pace.

B. Row 30 sec. @ 95%; rest 1 minute X 3

NOTE: Post about your pulls on row and how they felt..

Strong

A. Hang Power Clean-3rm (start just above knee)

B. Max effort strict toes2bar; rest 90 seconds x 4

NOTE: Post loads + reps + how it goes…

Balance

“Elizabeth”

21, 15, 9 of:

Power Cleans (135/95)

Ring Dips

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 Night Jogging & Prayer Experience

My Night Jogging and Prayer Experience

by Marcello Maiuri

I did 4 miles in 30 minutes. At the end of the run I prayed out loud and had a very spiritual experience. It started off pretty formal but after a few minutes I just started talking like I was with a friend. The spirit at that point started to overwhelm me and I got pretty emotional for all the things that I’m grateful for. I’m so happy that WAR has given me a way to become a better person and to try and live a clear life as well as I can.

The Daily Experience 6/24/14


Hawk–Clean & Jerk, 2 reps @ 300#

REMOTE PROGRAM

A. 10 sets of:

10 Bench / box jumps (higher the better)

Sprint 60 yards (guestimate if needs be)

…….rest 90 seconds–work on prayer & gratitude

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

 

STUDENT PROGRAM

Clear

A. Run for 5 min. @ 70%

B. L-Sit, max effort x 3

Strong

A. Build to a heavy single in the hang snatch

B. At 77% of A, complete 15 reps

NOTE: Post loads…

Balance

For time complete:

100 KBS (70/55)

75 Thrusters (bar)

50 Pull-Ups

25 Box Jumps (24/20)

Note: post time completed…

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

 

LIFE COACH PROGRAM

Clear

3 rounds (not for time):

2 TgU’s (55/35)

8 Toes2bar (slow & controlled–no kipp)

14 Calorie Rows (try and get a calorie a pull)

Strong

A. Shoulder Press: 3 (70), 3 (80). + max effort set @ 90%

B. Strict HSPU, max effort x 3

NOTE: post loads + reps

Balance

For Time Complete:

100 Double Unders

5 Burpee Muscle Ups

20 Hang Clean Thrusters (135/95)

5 Burpee Muscle Ups

100 Double Unders

NOTE: Post total time completed

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

The Daily Experience 6/23/14

The Nutrition Experiment

by Dustin Hawkins

As I continue to participate in the nutrition experiment I am led to having a new found knowledge and understanding of its role in helping me to become recovered. I am finding out how to say no to the cravings of my appetite during this process, which, I feel, is teaching me the lesson of how to find pleasure and entertainment in doing things that are not linked to the eating of unhealthy food–food that tells my emotions it will make me feel better, though I know it won’t, and it can’t.

Now instead of me looking at going out to eat with my family as a chance for me to eat as much food as possible, I now am getting close to looking past the food, and on to the people I’m eating dinner with. Yes, my steak and vegetables are still enjoyable; however, it is my conversations with my family that take on a whole new meaning.

Click to read full article

 

REMOTE PROGRAM

A. Every minute on minute for 16 minutes perform:

Min 1: 9 Burpee Broad Jumps

Min 2: 15 Sit-Ups

Min 3: 21 Air Squats

A. Drive or walk to a quiet unique spot and then read for 30 minutes.

B. After reading, and before you leave the quiet spot, say a prayer.

 

STUDENT PROGRAM

Clear

A. Row 750m @ 85%

B1. Tabata Sit-Ups-3 minutes (low score)

…….rest 1 minutes

B2. Max toes2 bar in 1 minute (post)

Strong

A. Build to a heavy front squat

B. Build to a heavy bench press

C. Max pull-ups; rest 1 minutes x 2

NOTE: Post loads + reps.

Balance

For time complete:

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

Note: post time completed…

Spiritual Work

A. Drive or walk to a quiet unique spot and then read for 30 minutes.

B. After reading, and before you leave the quiet spot, say a prayer.

 

LIFE COACH PROGRAM

Clear

A. 5 minute jog @ 70%

B. 15 burpee box jumps (30/24); rest 2 min. x 2.

Strong

A. Power Clean: 3rm (not tng)

B. Dead Lift: 3 (70), 3 (80). + Max Effort @ 90%.

C. 15 Weighted Hip Extensions, AHAP x 3

Video: Hip Extension

D. Max CTB Pull-Ups; rest 90 sec. x 3.

NOTE: Post loads + CTB reps + how it went..

Balance

For Time:

50 ft. Hand Stand Walk

100 KB Clean (single arm–50 left, 50 right–any way)

200 ft. Burpee Broad Jump (done in 50′ sections)

50 ft. Hand Stand Walk

NOTE: Post time completed + how it went..

NOTE: Post time completed…

Spiritual Work

A. Drive or walk to a quiet unique spot and then read for 30 minutes.

B. After reading, and before you leave the quiet spot, say a prayer.

The Nutrition Experiment

The Nutrition Experiment

by Dustin Hawkins

As I continue to participate in the nutrition experiment I am led to having a new found knowledge and understanding of its role in helping me to become recovered. I am finding out how to say no to the cravings of my appetite during this process, which, I feel, is teaching me the lesson of how to find pleasure and entertainment in doing things that are not linked to the eating of unhealthy food–food that tells my emotions it will make me feel better, though I know it won’t, and it can’t.

Now instead of me looking at going out to eat with my family as a chance for me to eat as much food as possible, I now am getting close to looking past the food, and on to the people I’m eating dinner with. Yes, my steak and vegetables are still enjoyable; however, it is my conversations with my family that take on a whole new meaning.

You see, I’m not a slave to the food anymore; it has no more power or control over me, for I am the one who is in control. I, now can come of conquerer at the end of dinner, with having a new confidence encircle me, making it so I can maintain my organized state of mind by providing me with a real energy that seems to be somehow linked to the spiritual; and even God.

Me being organized through perfect nutrition is a real truth I have found, and is my strongest motivator to continue on in my search to living a heightened life nutritionally. I still have the opiate cravings daily, but I seem to be stronger in my will to overcoming them. The only thing I can think of is that God is leading me to this understanding of nutrition so that I can make my way around those cravings with success; and with his help of course. You see, God isn’t going to do it all for me, that isn’t his style; He is going to lead me to true recovery by teaching me how to do it for myself, which, in this case, He is teaching me how to use nutrition in my recovery.

The body composition change is also a strong motivator. It feels good to walk around in a shape that most don’t walk around in. Now this is not to say that I’m promoting being cocky or boastful, because I’m not; what I am saying is that when one has been disciplined with their appetite, then it’s okay and normal for them to feel happy about how they have been performing in the WAR lifestyle.

If I can control my appetite with food then I can do it with Opiates, though I realize they are not the same addiction, but they are similar enough to recognize them as being related, at least they are in this case. The daily preparation, and the eating on a schedule, leads my schedule to being tied up, and now giving me something to look forward to every three hours just in the same way as I looked forward to my next pill pop. However, instead of the pill pop, I’m now participating in the healthy eating pop, which with four or five days of eating in such a way in my system, I can now experience an energy high that far supersedes that of a pill pop.

Therefore, if we want to make this way of eating into our new way of eating forever, then we have to find out what motivates us to stay in the groove of eating this way. For me, then, it’s that I’m more organized and focused, with being given an enhancement in my overall energy and mood, and not to mention how much better I perform in the gym experience. For you, it might be a different motivator, but you must find it or nutrition will never find you.

The Weekend Experience

GYM EXPERIENCE

Clear

A. 10 minutes of skill work / mobility

Strong

A. Bench Press: 5 (65), 5 (75). + Max reps @ 85%

B. 10 Weighted Ring Dips, AHAP (not unbroken) x 3

Balance

15, 12, 9 reps for time:

Power Cleans (185/125)

HSPU

NOTE: Post time completed..

 

SPIRITUAL WORK

A. Read for 20 minutes X 4 (all in the same spot)

B. Take a drive while listening to good music. If you can’t drive, then go for a walk and listen to good music. Let the music lead you to day dreaming about good things.

C. Spend time with family, or good friends. Try and find yourself having a good conversation with someone.

D. And of course, look for an opportunity to help someone, and then write about it if you get such an opportunity.

The Daily Experience 6/20/14

Spencer Hunsaker–Pause clean (2 count) 5rm: #225.. Watch how he fails the fourth rep but then battles back to finish it off.

REMOTE PROGRAM

AMRAP in 12 minutes of:

24 jumping switch lunges

10 Clapping Push-Ups

Run 400 meters

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

STUDENT

Clear

A. 5 minute jog (conversation pace)

B. 15 Burpee Broad Jumps; rest 90 sec. x 2.

Strong

A. Find your 1RM in the Power Clean

B. EMOM for 6 minutes perform: 2 Power Cleans (75%) + 3 Burpee Bar Hops

Balance

A. 3 Rounds for time of:

25 Sit-Ups

20 Ring Push-Ups

15 Goblet Squats (55/35)

10 KB Snatch (55/35)

5 Dead Lifts (225/135)

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

LIFE COACH PROGRAM

Clear

A. 30 Turkish Get-Ups (55/35–slow & controlled)

Strong

A. Low Bar: 5 (65), 5 (75). + Max reps @ 85%

B. 10 Front Squat, as heavy as possible x 3. (compare notes–be heavier)

Note: post loads + how this goes.

Balance

For time:

24 Pistols (alternating)

12 Muscle Ups

16 Pistols (alternating)

8 Muscle Ups

12 Pistols (alternating)

6 Muscle Ups

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen