The Daily Experience 9/1/14

Happy Labor Day–WAR Gym Experience only at 10am. Gym is closed for the remainder of the day….

REMOTE PROGRAM

A. Tester–Run a 5k for time

Note: post time completed..

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

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

 

STUDENT / LIFE COACH PROGRAM

Workout Note: You must go in order, however, if not enough rowers then some can start on jumping pull-ups–but you then must work backwards to box jumps and then calorie rows, with then resuming back in order to KBS.

Tester–“Filthy 50” (slightly modified)

For Time Complete:

50 Calorie Rows

50 Box Jumps (24/20)

50 Jumping Pull-Ups

50 KBS (55/35)

50 Walking Lunges

50 Kneez2elbows

50 Push Press (45)

50 Wall Balls

50 Burpees

50 Double Unders

Note: post time completed…make sure you post..

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.

 

 

Lack Confidence In Staying Sober

Lack Confidence In Staying Sober

by Hawk

Some lack confidence in themselves, others lack the confidence that they can stay sober. I guess for me, I am of the latter group; I do believe in myself in a lot of ways, though I am not so confident in my ability to stay sober, which scares me. It’s such hard work trying to stay sober: the meetings; the gym experiences; the remote experiences; the weekend experiences; the nutrition; the therapy; the church; the reading; the prayer; and after all of that I still can’t find any safety from opiate. He still tugs on me everyday, and I’m coming to believe that it’s never going to change, and I’m okay with it. I’m okay with having to work as hard as I do each day to stay clear, and for those of you that share this same struggle–you should be okay with it as well; at least we have the WAR lifestyle to participate in each day.

Being an addict doesn’t have to be all that bad of a deal, especially if we work hard each day 0n our recovery. We can find God in our recovery, and I know for me–were it not for addiction, I would’ve never found God, which makes me wonder if becoming an addict was a blessing. By me becoming an addict I have found out who I truly am, and what I’m supposed to do in this life, which is another blessing.

I have had to become a searcher of another way to experience life so that I could shed the dark soul that I was carrying for so long. You, too, can shed the dark soul by living the WAR way of life. I wish I could say that it is an easy process, because it’s not; it takes hard work, sweat, and lots of tears, but if there is any way at all to feel better, then it is through the WAR way of life.

I just want you to know that I am not perfect, nor have I ever claimed to be; and if I felt like I had to be perfect then I couldn’t do this–so there I said it– I am not perfect. I am one who struggles with the disease of addiction everyday just like many of you; and I use the WAR program to help me stay sober just as much as anybody. And yes, I am scared of not having what it takes to stay sober; and I do lack confidence–but I’m hopeful that if I keep trying, each day, then I will soon find my confident self when it comes to my addiction.

The Daily Experience 8/28/14

Livastride Foundation

This is that foundation (Livastride) that I helped out with this summer in putting together a baseball tournament for suicide prevention, which also helps families and kids learn of the importance of being healthy in all areas of their life. It is a great foundation, and they are doing some really good things in the community. They are putting on a 5K this monday, september 1, at 8am–up at weber state. The cost is $20, and would be a good experience for anyone who wants to put some health into their system and to be apart of something real and great. Make it happen if you can. It is when we are charitable in our way of living that we will find the greatest amount of peace and happiness; and by you going and running you will be performing a great service.

Here is the website:https://www.livastride.org/run-for-lyf-5k.html

 

WAR Program Note: Please come ready with your load percentages already figured out. Also, study the experience, and develop a game plan of how you are going to tackle it. Make sure you are drinking plenty of water and are taking care of yourself nutritionally. In order to live this strength & conditioning way of life, you must take care of yourself by being prepared each day or you will not make the type of progress that we are hoping for: by seeing yourself linear progress is what will help you to stay clear..Make it Happen Cap’ns…

 

REMOTE PROGRAM

A. Perform 7 Rounds For Time Of:

10 Burpees

Sprint 100 meters

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

3 rounds (not for time) of:

5-7 Strict Ring Dips

5-7 Strict HSPU

5-7 Strict Pull-Up

Note: be perfect on technique and strict. Also, be better than last week..

Strong

A. Front Squat Session:

1) 5 reps @ 70%

2) 3 reps @ 80%

3) 1 rep @ 90%

4) 1 rep @ 95+ (reset 1RM if you feel good)

5) ME reps of (3) second pause FS (in very bottom) @ 78%; rest 2 minutes X 3

Note: post loads + reps….

B. Dead Lift: 3 x 5; rest 90 seconds (slightly heavier than last week-all work sets across)

NOTE: Post loads..Log!!!

Balance

7 Rounds For Time Of:

7 Thrusters (95/65)

7 Pull-Ups

…….and then after the 7th round perform

50 Burpee Box Jump Overs (20)

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:

1) 5-7 snatch balance (start light & build–better than last week)

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

…….rest 90 seconds

Note: post how this goes..

Strong

A. Power Snatch: 5 x 2 @80%

B. Low Bar Session:

Every 2:30 seconds perform:

1) 6 reps @ 60%

2) 4 reps @ 70%

3) 2 reps @ 80%

4) 6 reps @ 70%

5) 4 reps @ 80%

6) 2 reps @ 90%

7) 4 reps @ 85%

8) 4 reps @ 85%

NOTE: Same as last week, however, increase load slightly, by maybe 3% if last week went well and no failed reps occurred.

Balance

4 sets for max reps of:

1 min. ME strict HSPU

1 min. ME power clean & jerk (185/125)

1 min. ME toes2bar

…….rest 1 minute

Note: Post reps for each round + total

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 Trip Replay–Part 2

“You’re pathetic, and I love it; let me replay how you sound”

–The Dragon

The Trip Drive

4-greek-motorway-evening

I just need to make it through the five-hour car ride. If I can make it through the car ride without escaping, I will be happy with myself. It does, however-sound fun to smoke a little pot, but I don’t want to smoke pot right now, it’ll make me weird and will completely change the day. Maybe if I just have a few beers it will make the car ride a lot funner, and plus, my one buddy who is driving has no problem staying clear all of the time. Nope, I’m not going to do it. I’m going to stay in reality the entire car ride, and then when we get there maybe I’ll reward myself with a few beers, but I don’t want to.

Yes, I made it; well, I pretty much made it. We are only an hour away–should I get a 12-pack for when that hour ends? I don’t really want to, but I’m tired of battling in my head, and a few beers does sound nice–so why not. Maybe I should get some prime time cigarettes as well. I like to smoke prime times when I’m drinking, and I’m on vacation now–so why not again.

That first beer went down nice and fast, but I need to be careful of how fast I drink these because everyone else is just casually sipping their beers, but I seemed to have downed mine with a quickness. I don’t want them to think that I’m weird, but they probably won’t even notice so I’ll just keep going at the pace that I want to go at. Everything will be fine, and I’m on vacation so it really doesn’t matter anyway.

These beers have got me lifted, and now I’m starting to think about some pot. Yeah, it’s time to smoke some pot. It’ll make me even happier, and I love the eight-beer pot combination; that combination always seems to put me on top.

Oh wow, I’m really lifted now. I hope my families okay. I hope everything’s okay at home. Why did I do this? This trip is going to be so hard on me. I’ve got five more days of this battle. How am I going to do it? I already want to escape at a high level right now, imagine what the days to come are going to be like. I’m tripping out right now; I just need to relax; everything will be fine–I hope. Maybe if I drink another beer it’ll even me out from the affects of the pot. Yeah, that’s exactly what I’ll do; in fact, maybe I’ll take a horn off of that whiskey, I’m sure that’ll do the trick.

The Campfire

 camp-fire

I’m so glad we are finally here around the campfire; I should stop drinking though. These cigarettes make me feel so good while I’m drinking; I’m so glad that I bought this pack of Marlboro Lights, which should be plenty, at least for tonight. Maybe I’ll buy some more for the backcountry. No, I won’t get more for the backcountry. I don’t even smoke cigarettes, so why would I need some for the three days in the backcountry? I’m planning on remaining clear anyway while I’m back there–at least that is my hope. I’ll just keep partying tonight because this is it; I’m spending the remainder of the trip clear. I can do it.

The Prayer

prayer-warrior

Please help me to slow down Heavenly Father. I don’t want to continue on this dark path for the remainder of the trip. Please help me to go into the backcountry tomorrow and be content with being clear. I can’t do my life without you; I’m scared to do my life without you; I’m scared right now, so please help me to get back on track, and please forgive me of my weaknesses. I want to live the clear life so bad, and I do pretty well while I’m in my safe routine, but once I step out of that safe routine, I always seem to falter and fall, then regressing back towards my old self. Thank you for my life and my family, and please watch over them while I’m off escaping; and please watch over me while I’m off escaping.

Click to read part 1: The Trip

The Remote Experience

Experience Audio Books

WAR Writing: The Trip Replay–Part 2 of 4

 

The Walking / Hiking Experience

A. Go for a 30 minute hike / walk (low intensity)–with being plugged in to an audio book.

B. On site of hike, sit and be quiet for 15 minutes. Meditate / pray

C. Send out a thank you text to someone

The Daily Experience 8/25/14

autumn_fx1

Specialty Coaching Tonight @ 6:30–Olympic Weightlifting

CrossFit Games Athlete, Autumn Hawkins will be teaching olympic weightlifting tonight at 6:30. She will be teaching this Tuesday and next, which then we will go two weeks back on with Sheena — where we will work on more gymnastics. Try not to miss these these specialty coaching courses. They will most likely be on Tuesday nights…

 

REMOTE PROGRAM

Experience Note: plugged in, and be creative with terrain. (from grass to trail to road, etc)

A. For time complete

50 Jumping Lunges (alternate legs–on grass)

Run 1 mile

50 Jumping Air Squats

Run 1 mile

B. Afterwards, then read for 20 minutes on the site of where you experienced the run and air squats; be creative. Hopefully you can read on your phone–if not, then bring a book.

 

STUDENT PROGRAM

Clear

3 sets of:

1) 20 V-Ups

…….rest 60 seconds

2) 20 GH Raises (weighted if in shape with these)

…….rest 60 seconds

Strong

A. In 10 minutes–find your 1rm in the Bench Press

B. Bench Press at 80% of A: 6 x 2

C. Pendlay Rows: 3 x 5, AHAP (all heavy work sets–heavier than last week)

NOTE: Post loads

Balance

2 Rounds For Max Reps Of:

2 minutes of: chest 2 deck push ups

…….rest 2 minutes

2 minutes of: hang power cleans (115/75)

…….rest 2 minutes

2 minutes of: calorie rows

…….rest 2 minutes

Note: post total reps with including calories

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 sets of:

50 Unbroken Double Unders

2 TgU’s (55/35–1 each arm)

…….rest 60 seconds

Strong

A. 3 position Clean (floor, hang, power) + Jerk: 5 x 1 @ 80%

B. Split Jerk: 5 x 1 @ 80%

C. Muscle Ups: 5 x 6-8 reps; rest exactly 2 minutes (better than last week)

Note: Post loads + total reps accomplished on C.

Balance

EMOM for 30 Minutes perform:

min 1–Row 150 meters

min 2–10 Burpees

min 3–10 Thrusters (95/65)

min 4–10 Pull-Ups

min 5–Sprint 150 Meters (75 out / 75 back)

NOTE: Post how this went…

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 Trip…Part 1

The Trip

A Story Told by the Dragon

Part 1

Don’t keep worrying about your upcoming camping and fishing trip with your buddies. Fly-fishing used to be a sport that you loved. You grew up fly fishing with your dad, so it truly is an incredible past time hobby that you need to continue to enjoy; however, you haven’t seemed to be able to enjoy fishing these past years and you and I both no the reason as of to why.

You started taking yourself out of reality while fishing a few years back, where it started with weed, then alcohol, then amphetamine, then opiate, then smoking cigarettes; and now when you try to go fishing again with this new chosen healthy spiritual lifestyle that you have since embarked on, you are no longer able to enjoy the simplicity of fly fishing. What used to be a child hood passion of fishing and living in the moment while enjoying the beauty of scenery, has now diminished, causing fishing to become the ultimate trigger since your memory has developed a worldly concept; or the escape concept; or the escape while fishing concept.

It’s going to be interesting to see how you do on this trip. I know that you want to believe that you can do this trip clear, but I’m playing a powerful role in the back of your mind. I’m making you very unsure aren’t I? You can’t stay in your safe routine at home your whole life, and I very much agree with everyone who keeps telling you that you need to go on this fishing trip so that you can be with your friends since you rarely get to hang out with them anymore. Just take everyones advice, and go have a good time, you deserve it. You don’t need to fight the WAR on this trip, just let go and progress back down my path. My path is the fun path; my path is the pot path; my path is the alcohol path; my path is the primetime cigarette path; my path is the Adderal path; my path is the Opiate path; and most importantly, my path is the uneasy path, where I want to lift you up quickly, but then drop you in to a non-peaceful state. My hope is that you’ll come my way on this trip, and then, re-become, once again, my long lost prisoner.

The Daily Experience 8/25/14

WAR Writing: The Trip…Pt. 1 of 4

REMOTE PROGRAM

A. For Time Complete:

50 Burpee Broad Jumps

50 Push-Ups

Note: post time completed..

B. 40 yard hill sprints (steep as possible) X 6

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:

Max Effort L-Sit (rings)

30 seconds of double unders

…….rest 90 seconds

Strong

A. Low Bar: 4 x 4 @ 90%

B. 5 sets of:

Power Clean + Front Squat (increase load each set–be aggressive)

NOTE: Post loads

Balance

For Time Complete:

40 KBS (70/55)–10 Box Jumps (24)

30 KBS (70/55)–20 Box Jumps (24)

20 KBS (70/55)–30 Box Jumps (24)

10 KBS (70/55)–40 Box Jumps (24)

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…

Clear

3 sets (not for time) of:

15 Hollow Rocks

15 Super Mans (Hold PVC–clean grip)

40 ft. Hand Stand Walk

Strong

A. 3 position snatch(floor, hang, power position-do not drop bar): 5 x 1 @ 80%

B. 4 sets of:

1. 8 HSPU

…….rest 90 seconds

2. 3 Pause front squats @ 80% of 3rm

…….rest 90 seconds

Note: Post loads + how this goes.

Balance

For Time:

12 Muscle Ups

24 OHS (115/75)

400 Meter Farmer Carry (115/75–carry barbell on top of traps)

24 OHS (115/75)

12 Muscle Ups

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 8/21/14

REMOTE PROGRAM

A. At a park, perform an AMRAP in 15 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Note: post total rounds completed..

C. 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

3 rounds (not for time) of:

5-7 Strict Ring Dips

5-7 Strict HSPU

5-7 Strict Pull-Up

Note: be perfect on technique and strict..

Strong

A. Front Squat Session:

1) 5 reps @ 70%

2) 3 reps @ 80%

3) 1 rep @ 90%

4) ME reps of (3) second pause FS (in very bottom) @ 75%; rest 2 minutes X 3

Note: post loads + reps….

B. Dead Lift: 3 x 5; rest 90 seconds (slightly heavier than last week-all work sets across)

NOTE: Post loads..Log!

Balance

7 Rounds For Time Of:

10 Sumo Dead Lift High Pulls (95/65)

15 Calorie Rows

…….and then after the 7th round perform

Run 800 meters

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:

5-7 snatch balance (light & build)

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

Note: post how this goes..

Strong

A. Power Snatch: 2rm.

B. Snatch Pulls: 3 x 3 (120% of A)

C. Low Bar Session:

Every 2:30 seconds perform:

1) 6 reps @ 60%

2) 4 reps @ 70%

3) 2 reps @ 80%

4) 6 reps @ 70%

5) 4 reps @ 80%

6) 2 reps @ 90%

7) 4 reps @ 85%

8) 4 reps @ 85%

NOTE: For C, come ready with your loads written down so that you can get going without having to figure it all out. Post loads and how this STRONG goes.

Balance

For Time Complete:

50 ft. Hand Stand Walk

9 Shoulder to Overhead (205/135)–take from ground

15 Burpee CTB Pull-Ups

50 ft. Hand Stand Walk

6 Shoulder to Overhead (205/135)–take from ground

12 Burpee CTB Pull-Ups

50 ft. Hand Stand Walk

3 Shoulder to Overhead (205/135)–take from ground

9 Burpee CTB 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.

The Daily Experience 8/19/14

Reminder: We have Sheena coming tonight at 6:30 to teach gymnastics. This will be weak two–so if you missed last week then it will be a good opportunity for you to learn what it’s all about this week. Make it happen..

 

REMOTE PROGRAM

Experience Note: perform in early AM or PM–with being plugged in

A. For time complete

75 air squats

Run 1 mile

75 air squats

Run 1 mile

B. Afterwards, then read for 20 minutes on the site of where you experienced the run and air squats; be creative. Hopefully you can read on your phone–if not, then bring a book.

 

STUDENT PROGRAM

Clear

3 sets of:

1) 10-15 controlled toes2bar

…….rest 60 seconds

2) 10-15 GH Raises (weighted if in shape with these)

…….rest 60 seconds

Strong

A. In 10 minutes–find your 1rm in the Bench Press

B. Bench Press at 80% of A: 6 x 2

C. Pendlay Rows: 3 x 5, AHAP (all heavy work sets–heavier than last week)

NOTE: Post loads

Balance

5 sets for times of:

7 Thrusters (95/65)–take bar from ground

14 Pull-Ups

7 Thrusters (95/65)–take bar from ground

…….rest 2 minutes

Note: post total time completed, with including rests..

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 sets of:

30 Double Unders

5 KB Squat Clean Thrusters (start light and then build–be active at top and hold / stretch)

…….rest 60 seconds

Strong

A. 3 position Clean (floor, hang, power) + Jerk: Max for complex. + 1 x 1 @ 95%, 1 x 1 @ 90%.–(don’t drop the bar)

B. Split Jerk: 1RM. + 1 (95), 1 (90)–drop if you don’t have blocks, then re-rack.

C. Muscle Ups: 5 x 5-7 reps; rest exactly 2 minutes

Note: Post loads + total reps accomplished on C.

Balance

3 sets for times of:

Row 2k

…….rest 4 minutes

NOTE: Post 3 times…

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.