The Daily Experience 7/31/14

We are back up. I’m so sorry for the recent website trouble. Hopefully it’s all done….

 

Why Olympic Weightlifting in the Sport of Fitness?

Make sure you read this article. Don’t be lazy. “The Importance of Olympic Weightlifting for the Sport of Fitness”

 

“The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.”—Artie Dreschler

REMOTE PROGRAM

A1. At a park perform 4 sets for times of:

25 air squats

20 bench Jumps

15 Push-Ups

10 burpees

…….rest and work on meditative thought for 3 minutes and then..

A2. Jog for 10 minutes @ 70% (prayer, meditative though & gratitude)

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

Perform @ 90%:

150 double unders

120 second ring plank hold

Strong

A. Build to a tough single in the power clean

B. At 80% of A, perform: 15 power cleans for time

NOTE: Post time + how this went…

Balance

For time complete:

50 Goblet Squats

50 KBS (55/35)

50 Burpees

30 Box Jumps (24/20)

30 Pull-Ups

30 Thrusters (bar-45)

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

3 sets (not for time) of:

8 Clean Grip OHS (95/65)–work on flexibility and getting down.

1 minute freestanding hand stand hold (accumulate 1min. even if you break)

Note: post how this goes..

Strong

A. Power Snatch: 2rm. + 2 x 1 (95), 2 x 1 (90)

B. Snatch Balance: 4 x 3 (100-120% of A).

C. Tempo Low Bar (3 sec. down + hold 1 sec in bottom): 4 x max effort @ 80%

NOTE: Post loads + how it goes…

Balance

12 minute AMRAP of:

10 toes2bar

20 wall balls (20/14)

30 lateral jump over “12 (each jump counts as 1 rep)

NOTE: post total reps / rounds..

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 Daily Experience 7/29/14

I missed these two. I’m so thankful for my kids. As you can see they were their moms biggest fans during the games. I thought their shirts were pretty funny. I’m thankful for my wife as well. She did so awesome and I’m so proud of her.

Also, sorry for no post yesterday. I had a problem in getting internet and the server on the website went down for whatever reason–so I apologize. Lets have a good week and improve.

 

REMOTE PROGRAM

A. Run 2 miles for time (early AM or PM–plugged in)

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 @ 90% of:

Run 200 meters

30 Double Unders

…….rest 1 minutes

Strong

A. Dead Lift: 3 x 2, 3 x 1 (85-95% progression)

B. Pendlay Row: 3 x 5, AHAP.

NOTE: Post loads

Balance

4 sets for times of:

Row 400 meters

10 HSPU

8 Power Snatch (135/95)

10 Box Step Ups (24 inch–using 53lb kb)

…….rest 2 minutes

Note: post total time completed with including rest

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

A. Every 30 seconds for 5 minutes perform: Power Clean + Hang Squat Clean + Split Jerk (115/75)

Note: work on perfect technique. Goal is to get you ready to go for the strong..

Strong

A. 3 position Clean (floor, hang, power) + Jerk:  Max for complex. + 1 x 1 @ 95%, 1 x 1 @ 90%.

Demo Video

B. Split Jerk: 1RM. + 1 (95), 1 (90)

C. Muscle Ups: max effort strict; rest 10 seconds; max effort kipp. x 3

Balance

For Time Complete:

Row 500 meters

15 target burpees (6 inches)

…….rest 1:1

NOTE: Post total time completed with including rest…

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 Weekend Experience

Gym Experience

A. Find your 3rm in the Front Squat

B. Do the track experience

 

Track Experience

A. Run 800 meters @ 90%

…….walk / meditate & pray for 3 minutes

B. 4 sets for times on the football field: sprint 200 meters (there and back)

……..walk / meditate and pray for 3 minutes in between sets (post times)

C. Run 800 meters @ 90%

D. Read for 30 minutes + write about the experience + take a picture + email it to me or text.

 

Spiritual Work

A. Read for 25 minutes x 4 (4 separate unique locations–preferably outside)

B. Send out a text to 3 different people over the course of the weekend thanking them for something; or give encouragement.

C. On both saturday and sunday night, and just before dark–go experience being outside with just you and your thoughts, and try to live in the moment. Get lost in gratitude for 20 minutes. Pray if you feel like it.

 

The Daily Experience 7/25/14

I’m having a good time out here in Cali.–however, I miss all of you back home. Keep living the WAR lifestyle to the fullest each day and I promise it will protect you; it’s protecting me.

REMOTE PROGRAM

In a unique spot, perform 4 rounds for time:

15 Burpees

15 Push Ups

Run 200 meters

Note: post time completed…

Spiritual Work

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

 

STUDENT / LIFE COACH PROGRAM

Clear

3 sets of:

10 Burpees

20 OH walking lunges (45)

30 Double Unders

…….rest 1 minute

Strong

A. Low Bar: 5 x 2 (build between 80-90%)

B. Bench Press: 2 x 5, 2 x 3, 2 x 2, 2 x 1

Note: post load..

Balance

“Tester”

For Time Complete:

Row 2k

20 Hang Power Clean (195 / 135)

40 Box Jumps (30/24)

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. Hang Snatch (start above knee): 2rm. + 2 x 2 @ 90%

B1. Low Bar: 5 x 2 @ 90% of tuesdays 3rm.

…….rest 90 seconds

B2. Pendlay Row: 5 x 5, AHAP

…….rest 90 seconds

Note: post loads + how this goes.

Balance

4 Rounds for times of:

40 ft. Hand Stand Walk

20 CTB Pull-Ups

Row 40 Calories

…….rest 1 minute

Note: post total time completed, with including 1 minute rest

Spiritual Work

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

The Daily Experience 7/24/14

REMOTE PROGRAM

A1. At a park perform for time: 75 bench Jumps + 50 Burpees–on grass (compare to last week)

…….rest and work on meditative thought for 5 minutes and then..

A2. Jog for 7 minutes @ 90% (how far did you get?)

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

4 sets of:

Row 250 meters

5 Burpee Box Jumps

30 second plank hold (begin on 5th burpee

…….rest 1 minute

Note: this is to be done at 100% effort…

Strong

A. Every 45 seconds perform: Power Snatch + Snatch (build)

B. EMOM 10 min: 2 tng dead lift @ 80%

NOTE: Post how this went…

Balance

For time complete:

Run 800 meters

40 Thrusters (95/65)

50 Pull-Ups

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

4 sets of:

Row 250 meters

5 Burpee Box Jumps

30 second plank hold (begin on 5th burpee

…….rest 1 minute

Note: this is to be done at 100% effort…

Strong

A. Hang Clean-5 x 2 @ 80%.

B. Push Press: 5 x 2 @ 80% (of 2rm).

NOTE: Post loads + how it goes…

Balance

3 rounds for time:

25 GHD Sit-Ups

50 ft Hand Stand Walk

50 ft OH Walking Lunges (snatch grip–155/115)

NOTE: post total 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 Remote Experience

I read all day at this spot yesterday (huntington beach). Then went on a jog along the pier. Then went to an AA meeting in huntington beach. Words cannot fully describe the type of spiritual experience I had yesterday.

I listened yesterday– and then just went with what I heard; it was truly remarkeable of to where it led me. I talked to all kinds of people: and I was able to learn so much from them. I’m thankful that I had the courage to make action out of the thoughts and impressions that were flowing into my mind.

 

The Biking Experience

A. Go for a 45 minute bike ride (low intensity). It matters not what type of bike– just find a bike and go for a ride. I’m recommending a beach cruiser if you have one.

B. Read for 25 minutes in a cool location (preferably along the way of your ride)

C. Go to an AA, or an ARP meeting. If you have been going to a particular meeting, then search for another meeting that will be new to you.

Copy and paste: http://addictionrecovery.lds.org/find-a-meeting?lang=eng

D. Take a picture, and then describe your remote experience.

The Daily Experience 7/21/14

REMOTE PROGRAM

A. Run a 5k for time (preferably after 8pm)

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. 3 sets of:

5 burpees + 10kbs + 5 burpees

…….rest 1 minute

Strong

A. Push Press: 3 (70), 3 (80). + Max reps @ 90%

B. Power Clean: 3rm. + 2 x 3 (90%)

NOTE: Post loads +

Balance

For time:

30 Calorie Rows

…….+

21, 15, 9 of:

Clean High Pulls (95/65)

Burpee Bar Hops

…….+

30 Calorie Rows

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

A. Every 30 seconds for 5 minutes perform: Power Snatch + Hang Power Snatch + OHS (95/65)

Strong

A. Snatch: 5 x 2 @ 80 %

B. Low Bar: 5 x 3 @ 80%

NOTE: post loads + reps…be better than last week.

Balance

For Time Complete:

Row 500 meters

12 Push Jerks (175/115)

12 Muscle Ups

9 Push Jerks (175/115)

9 Muscle Ups

6 Push Jerks (175/115)

6 Muscle Ups

Row 500 meters

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.

The Daily Experience 7/21/14

CrossFit Games this week–I will be there. You can watch on the CrossFit Games website, as it will be streamed live.

Student Writings Article: Quick to Forget

 

REMOTE PROGRAM

A. 75 anchored sit-ups for time

…….rest 2 minutes / meditate

B. 75 push-ups for time

…….rest 3 minutes / meditate

C. 75 burpees for time

…….rest 4 minutes / meditate

D. Run for 3 minutes @ 100% effort

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

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

 

STUDENT PROGRAM

Clear

“Around the World”

1 min. calorie row

1 min. jog

1 min. tire flips

1 min. double unders

…….rest 1 minute x 2

Strong

A. Quickly, build to 90% in the low bar

B. EMOM for 5 Min: 1 Low Bar @ 90%

C. Clean & Jerk: 5 x 2 (build each set)

NOTE: Post loads + how emom goes.

Balance

For Time Complete:

50 HR Push-Ups

50 Thrusters (95/65)

50 Burpees

50 KBS (55/35)

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

Program Note: de-loading this week. Work on efficiency of movements and go hard on the balance.

Clear

A. Every 30 seconds for 5 minutes perform: Power Clean + Hang Squat Clean + Split Jerk (95/65)

Strong

A. Clean & Jerk: 5 x 1 @ 80%

B. Split Jerk: 5 x 1 @ 80% (If don’t have blocks, then drop each time / re-rack)

C. 3 sets of:

3 behind the neck push press @ 80%

…….rest 90 seconds

5 strict pull-ups + ME CTB Pull-Ups

…….rest 90 seconds

Note: Post loads + how this goes.

Balance

5 rounds for time of:

7 Hang Squat Cleans (155/105)

14 HSPU

200 meter run

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.

Quick to Forget

Quick to Forget

by WAR student Adam Boren

Why are we so quick to forget the places from which we came? We have come a long ways with our addiction. We have overcome craving after craving. We have ignored the constant itch that never seems to fade away. We have fought off the dragon and risen like a Phoenix from the ashes. We have worked so hard for so long. So why do we want to just throw that all away in an instant?

For me personally? This is something that I battle with on a daily basis. I am constantly finding myself looking for the instant gratification. The miracle drug. Improved performance, better/ faster sleep, increased attention, or the ability to make whatever it is that I am doing… even better! It wouldn’t matter if I had just won the lottery or just lost everything I owned. I would find a way to celebrate that victory or completely forget whatever negative feelings I was having.

At times I think we forget how bad it was before we got clean. Our word was no longer good enough to the ones that loved and cared for us the most. We couldn’t be trusted to go to the grocery store to get a gallon of milk for fear that we would be meeting up with our dealer. We buried ourselves in debt, constantly borrowing money to pay off borrowed money. We didn’t take care of ourselves physically. We didn’t eat right for fear that it would ruin our high. We lost faith in God because we felt completely alone and hopeless. It is my belief that every drug has its own individual evil demons that haunt us and they effect each of us in different ways. I can also say that even though they may have differing evils, they all undoubtedly have the same outcome. Misery and hopelessness.

With that being said, I would like to refer back to the original question. Why are we so quick to forget the places from which we came? The more clean days I have behind me, the further away I get from my active addiction, the harder it is to truly remember how bad my life had to get in order for me to want to get clean. I had lost just about everything in my life.

Coming to WAR (Workout Addiction Recovery) and meeting the amazing people that I did, taught me a lot about myself. I was shown what it means to actually live a meaningful life. I was out of options when I walked through that door and was willing to try anything I could to feel good about myself again. I challenged myself to eat healthy and get to the gym everyday. To attend twelve step meetings and share my inner most struggles with complete strangers. To reach out when things just weren’t feeling right. To my surprise life got better and better each day. I began to feel good about who I was and the man that I was becoming. I no longer feared running into people that knew of my struggles because I knew in my own heart that I was stronger than anything they could ever say to bring me down. Relationships started to be mended and trust was regained where it was once lost. Now this isn’t something that happened overnight or in a couple weeks. It has taken a lot of hard work and discipline to get where I am today. I write this not for you… But for myself. I don’t ever want to forget where I came from. It was the loneliest and darkest place I have ever been and I wish to never go back there again. As addicts we have this all or nothing kind of attitude… And it is a daily struggle to channel that energy into something positive. Being an addict isn’t easy and we sometimes have to learn things the hard way, but it’s my belief that you don’t have to keep repeating those mistakes. We can use these lessons to become more forgiving and accepting of those that don’t quite understand. I am grateful to know how good life can be when you stay clear. It is because of that, that I choose to stay clear today. When I have those thoughts of going back to the places that I thought I left behind it creates a lot of anxiety and fear. But I must never forget those places from which I once came.

The Daily Experience 7/18/14

A Battle With the Dragon

by Hawk

How do you stop a decision when you’ve already somewhat made it? When a thought was unexpectedly implanted into your mind, giving way for an opportunity to escape in a time coming up soon. Even though you haven’t partaken of anything yet, it does not much matter– since all peace within you has been stripped anyway, now causing an internal battle to take place that not many understand. You have, in a sense, relapsed: but not quite yet.

Now the time seems to be dragging; and the opportunity that lays ahead can’t come soon enough: but you also don’t want it to come soon enough, or even at all; therefore, you seem to be split up in who you are.

You get down on your knees and pray to God, asking for him to remove this opportunity and thoughts from out of your way–and hoping for Him to restore you to the peaceful way of life you were since living just an hour ago.

Now around your family you are not the same man that your were earlier: you are now side tracked and are thinking about other things; even darker things. In one direction your thoughts have turned toward being manipulative so that you can get what you want and still feeling good about things. And in the other direction they are towards regret: but what do you have to regret when nothing has happened yet?

You know that you are going to find your way to escaping in the near future if you do not change up your schedule; though you don’t want to change your schedule because such a schedule change will be noticed by many: many of whom are not capable of understanding the WAR that is taking place in your addict mind, therefore, the schedule change will come off as being weird and misunderstood. Also, you are not sure that you even want the schedule change to take place anyway, because that would mean no escape would take place; and in your mind you have already escaped, so it will be hard to turn back on those already euphoric thoughts.

You have been doing so good lately: and you know from dealing with this disease for many years, that just one time will lead to loud whispers from Opiate on the following day–and even weeks to come. You see His negative side, but for some reason the other side, or His quick and immediate false side, seems to be brighter in your mind, even though He is nothing more than darkness posing as brightness.

This is the WAR

Click to go to writing

 

REMOTE PROGRAM

In a unique spot, perform 4 rounds for time:

30 Air Squats

Run 200 meters

Note: post time completed…

Spiritual Work

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

 

STUDENT PROGRAM

Clear

A. AMRAP in 3 minutes: 5 toes2bar + 5 ring dips

…….rest 1 minute

B. AMRAP in 3 minutes: double unders

Strong

A. Dead Lift: 5rm

Note: post load..

Balance

Tester:

AMRAP in 15 minutes of:

15 KBS (70/55)

15 Burpees

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. Hang Snatch (start above knee): 2rm. + 2 x 2 @ 90%

B1. Low Bar: 5 x 2 @ 90% of tuesdays 3rm.

…….rest 90 seconds

B2. Pendlay Row: 5 x 5, AHAP

…….rest 90 seconds

Note: post loads + how this goes.

Balance

4 Rounds for times of:

40 ft. Hand Stand Walk

20 CTB Pull-Ups

Row 40 Calories

…….rest 1 minute

Note: post total time completed, with including 1 minute rest

Spiritual Work

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