The Remote Experience

Part 1–The Driving Experience

A. Go for a drive: along this drive listen to good music–and at about 10 minutes in to the drive then stop somewhere that is quiet and read for 15 minutes (park, cemetery, etc). Then when that 15 minutes up drive 10 minutes more to another quiet spot and read for 15 minutes. Then do this same exact thing one more time and then proceed to travel into part 2 of the experience (walking/hiking experience)

Part 2–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. Write on your phone about your experience and what you have learned.

D. Send out a thank you text to someone..

The Daily Experience 9/30/14

Loving Whats Going on in the WAR Gym Experience

I’m loving how the WAR gym experience is going lately; everyone is trying to learn and improve– and that’s what it’s all about people.

We have such a cool thing going on here at WAR, and many are coming to realize and finally see how the WAR gym experience can help them to escape the world for a time. It is empowering when we can find ourselves perfecting the technique in the strong, which now causes us to linear progress. It is empowering when we do our best in the BALANCE, even finishing a workout that we may have thought not to be not possible for us; but we did it, and we did it well, and now confidence surges through us like lightning does a rod.

Lifting weights in this way is so cool. There is not a day that goes by that I don’t give thanks to the sport of CrossFit and the style of strength and conditioning it has given way to. I now have a sport to participate in that will continue to challenge me as I advance in age, and for that I’m thankful….

 

REMOTE PROGRAM

A. AMRAP in 7 minutes of:

Burpees

B. Say a prayer while cooling down.

C. Practice walking on your hands for 10 minutes

 

STUDENT PROGRAM

Clear

3 sets of:

Ring / Hang L-Sit Hold, ALAP

45 Second Weighted Plank Hold (45/25)

……rest 60 seconds

Strong 

Strong Note: last week of this particular strong complex–we will advance into another, though somewhat similar direction next week. Keep logging and striving to linear progress. Compare your numbers from week 1 to see if you have gotten better. And then post so I can see where you are at..

A. 3 sets of:

1 Power Snatch + 3 OHS (build each set–log)

B. Push Press: 10rm. + 10 (95), 10 (90)–last week of 10’s, then moving to 5’s

C. Weighted Push-Ups (45/25): Max Effort x 3

NOTE: Post loads + reps + how this goes…

Balance

Complete 10 – 1 of:

OHS (135/95)–take from ground

Pull-Ups (advanced–CTB)

Note: post time completed…

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 3 sets (not for time) of:

30 Double Unders

30 ft Hand Stand Walk

Strong

A. Two Position Clean (hang & power position): 5 x 1 — heavy but no misses

B. Split Jerk: 5 x 2–heaviest possible.

C. 4 sets of:

C1) 3 TnG Clean (full squat)

…….rest 90 seconds

C2) ME UB Strict HSPU; rest 10 seconds; + 3 more

…….rest 2 minutes

D. ME TnG Cleans (full) @ 75% of established 3 rm..

Note: Post loads/reps + total reps accomplished on D.

Balance

4 rounds for total working time of:

Run 400 meters

20 C2B Pull-Ups

…….rest 1:1

NOTE: Post total rounds…

Spiritual Work

A. Say a prayer while cooling down.

The Daily Experience 9/29/14

IMG_1414

I had a good experience speaking at the “Success In Life” seminar on Saturday. Let’s have a good week everyone. Recommit….

REMOTE PROGRAM

Experience Note: plugged in, and be creative with where you do this experience.

A. Perform for time:

150 Air Squats

Run 1 mile

30 burpees

B. Afterwards, then read for 20 minutes on the site of where you performed the experience. Hopefully you can read on your phone–if not, then bring a book.

 

STUDENT PROGRAM

Clear

Complete @ 75%: (get loose)

Run 400 meters

20 Thrusters (bar)

Run 400 meters

Strong

A. Quickly, build to a tough single in the power clean

B. Front Squat: 3 x 3, AHAP (be better than last week)

C. Low Bar Session:

1) 5 (75)

2) 3 (85)

3) 1 (90)

4) 1 (95)

4) Every 2 minutes for 6 minutes perform: 2 Low Bar @ 90% + 10 Burpees

NOTE: Post loads + how you do….

Balance

A. For Time Complete:

Row 750 meters

30 Cleans (95/65)–full

30 Sumo Dead Lift High Pull (95/65)

Row 750 meters

30 KBS (55/35)

30 Burpees

Row 750 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.

 

LIFE COACH PROGRAM

Clear

1 set with an empty bar of:

5 power pos. shrugs

5 power pos. high pulls

5 power pos. snatches

5 over head squats

5 drop snatch

5 sots press

5 duck hops

5 tall snatch

Strong

A. Pause Snatch (3 count pause at the knee): 5 x 2; rest as needed

B. 4 sets of:

B1) 3 TnG Snatch (full).

…….rest 90 seconds

B2) 60 seconds ME strict toes2bar

…….rest 90 seconds

C. Max Effort Unbroken TnG Snatch (full) @ 75% of todays 3rm.

Balance

“Open Workout 12.1″

7 minute AMRAP of:

6″ Target Burpees

NOTE: Post total burpees….

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 Low Bar Works

The Low Bar Works

by Hawk

The Low Bar works by how it gives the user confidence. This lift strengthens the posterior chain in a way that promotes athleticism; and when one feels athletic, then they feel good about themselves, which, if they feel good about themselves then they are less inclined to take something.

Those who have never trained this lift don’t quite understand the powerful truth behind this movement. It is a movement that recruits the most amount of muscle possible given the range of motion and where the load is placed on the back; and is followed with an aggressive hip drive and pull of the entire posterior chain when coming out of the squat hole. Testosterone is then grown in the human system, and for the one who is caught in the low mood often, such a hormone release can lead them to having an energy and proactivity that could’ve been achieved in no other way.

So now this individual at home carries themselves just a little bit different. Now those used to be challenging tasks around the house where motivation was once lacking, are now achieved and conquered; and all because of the physical and mind strength that low bar back squat led them to having.

Low Bar Religion….

The Daily Experience 9/25/14

REMOTE PROGRAM

A. Trail run for 30 minutes

B. Read for 30 minutes

C. Pray / meditate for 15 minutes on site.

D. Send out a thank you text

Spiritual Work

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

 

STUDENT PROGRAM

Clear

A. 5 minute jog @ 70%

B. Max Reps HSPU; rest 2 min. X 3

Strong

A. Low Bar Session:

1 set for time of:

20 Low Bar @ 70%

30 Burpee Box Jumps (20)

B. Strict Ring Dips (weighted if possible): Max Reps x 3.

Note: post loads + ring dip reps.

Balance

A. 5 sets of:

100 meter hill sprints @ 98% effort (medium steep)

…….rest 2 minutes–work on gratitude….

Note: post how this goes. Use hill out in front of WAR gate..

Spiritual Work

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

 

LIFE COACH PROGRAM

Clear

A. 5 Minutes of mobility / skill work

Strong

A. Power Snatch: 3 x 5 (80% of 5RM)

B. Power Clean + Push Jerk (80% of 5RM)

C. Low Bar Session: (last week of 10’s, then on to 3 weeks of 5’s)

Set 1: 10 rep max

Set 2: 10 reps @ 95% of 10rm.

Set 3: 10 reps @ 90% of 10rm.

Note: Be better than last week on C. De-loading on A & B

Balance

15-12-9 for time of:

Bar Muscle Ups

Dual KB Clean & Jerk (55/35)

Spiritual Work

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

The Gym Experience

REMOTE PROGRAM

A. Perform 5 sets for total time of:

15 Air Squats

10 Burpees

15 Air Squats

…….rest 2 minutes (meditate / pray)

B. Run for 3 minutes + 30 sit-up + run for 3 minutes

Note: post how this goes…

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 @ 85%:

5 tire flips

run 200 meters

Strong

A. Every 2 minutes for 6 minutes perform: 8 Thrusters (AHAP) + 8 Burpees

Note: challenge yourself on the load..be better than last week…

B. Dead Lift Session: (increase your dead lift 1RM load by 10 or 20 lbs for this next cycle–all depending on how many reps you were getting on your ME sets. If you were getting a high amount of reps (5+)…then increase it by 20, if not, then by 10…

1) 5 reps @ 65%

2) 5 reps @ 75%

3) Max Effort Reps @ 85%

Note: post loads + how this goes….

Balance

A. 3 rounds for time:

10 Pull-Ups

10 Calorie Rows

…….then rest 3 minutes

B. 3 rounds for time of:

10 KB Snatch (55/35–5 each arm)

10 Burpees

…….then rest 1 minute

C. 50 pull-ups for time

Note: post times for A, B, & C.

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:

90 second ring plank holds

5 Bar Muscle Ups OR Ring Muscle Ups

…….rest 1 minute

Strong

A. Split Jerk: 5 tng reps; rest 2 minutes X 3 (75% of 5rm)

Note: these need be perfect touch and go. Catch it in the rack going down, and then go back into the split. Be better than last week….

B. 3 sets of the following couplet:

1) 5 Front Squat (3 sec. pause in bottom) @ 100% of 8rm

…….rest 2 minutes

2) 5 Behind the Neck Push Press (clean grip) @ 100% of 8rm

…….rest 2 minutes

NOTE: post loads…

Balance

For Time Complete:

Run 800 meters

20 Hang Squat Clean Thrusters (135/95)

Run 400 Meters

10 Hang Squat Clean Thrusters (185/125)

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.

The Remote Experience

The Road Experience….

Part 1–The Driving Experience

A. Go for a drive: along this drive listen to good music–and at about 10 minutes in to the drive then stop somewhere that is quiet and read for 15 minutes (park, cemetery, etc). Then when that 15 minutes up drive 10 minutes more to another quiet spot and read for 15 minutes. Then do this same exact thing one more time and then proceed to travel into part 2 of the experience (walking/hiking experience)

 

Part 2–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. Write on your phone about your experience and what you have learned.

D. Send out a thank you text to someone

 

The Gym Experience 9/23/14

REMOTE PROGRAM

A. At a park or track perform for time:

100 Push-Ups

100 Walking Lunges

Run 800 meters

B. Say a prayer while cooling down.

C. Practice walking on your hands for 10 minutes

 

STUDENT PROGRAM

Clear

3 sets of:

Ring / Hang L-Sit Hold, ALAP

45 Second Weighted Plank Hold (45/25)

……rest 60 seconds

Strong

A. 3 sets of:

1 Power Snatch + 3 OHS (build each set–log)

B. Push Press: 10rm. + 10 (95), 10 (90)

C. Weighted Push-Ups (45/25): Max Effort x 3

NOTE: Post loads + reps + how this goes…

Balance

For Time Complete:

30 Power Snatches (95/65)

Run 800 meters

30 KBS (70/55)

Row 800 Meters

30 Burpees Over Erg

Run 800 Meters

Note: post time completed…

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

Complete @ 80%:

5 minute run

30 Box Jump Overs (24–walk over top)

5 minute run

Strong

A. Hang Clean (just above knee): 5 x 1 @ 80%

B. Split Jerk: 5 x 1 @ 80%

C. 3 sets of:

C1) 5 TnG Clean (full squat) @ 70%

…….rest 90 seconds

C2) 10 strict HSPU (fast)

…….rest 2 minutes

Note: Post loads + total reps accomplished on C.

Balance

12 minute AMRAP of:

Row 250

25–6″ Target Burpees

NOTE: Post total rounds…

Spiritual Work

A. Say a prayer while cooling down.

The Gym Experience 9/22/14

Outlaw Camp / Seminar

Dan and I went to the 3 day Outlaw camp / seminar this past weekend. As many of you know, our gym experience program has been highly influenced by the Outlaw program, which is why we chose to attend this wonderful seminar. Some good changes are going to take place in our gym because of what we learned at the seminar and we are very excited to share it with you.

Many, especially those participating in the life coach program, are going to have to back down a bit to make some adjustment. If this is the case for you–then don’t worry, because it will only make you better in the long run. This is a sport of constant learning, and I myself am going to have to make some adjustments so that I can continue to linear progress in my lifts.

Strength and conditioning is such a good hobby to be in to, and there is not a day that goes by that I am not thankful for the sport of CrossFit. If we want to continue to be excited about the hobby of lifting weights and gymnastics, then we have to perfect the technique so that we can keep progressing onward and upward. However, it is you that has to want to get better. If you don’t take getting better serious, then you will stay the same–and chances are you will eventually fade away, in which you will no longer be under the protection of the barbell way of life.

 

REMOTE PROGRAM

Experience Note: plugged in, and be creative with where you do this experience. Up on a trail would be ideal–and don’t be afraid to get your shirt dirty 🙂

A. Perform:

Run for 10 minutes

50 Air Squats

Run for 10 minutes

50 burpees

B. Afterwards, then read for 20 minutes on the site of where you performed the experience. Hopefully you can read on your phone–if not, then bring a book.

 

STUDENT PROGRAM

Clear

A. 5 minute run @ 70%

B. 20 High Wall Balls

C. 30 burpees @ 85%

Strong

A. Quickly, build to a tough single in the power clean

B. Front Squat: 3 x 3, AHAP (be better than last week)

C. Low Bar Session:

1) 5 (75)

2) 3 (85)

3) 1 (90)

4) Every 2 minutes for 8 minutes perform: 3 Low Bar @ 85% + 8 Burpees

NOTE: Post loads + how you do….

Balance

A. 3-4 sets for times of:

10 Power Cleans (135/95)

10 Front Squat (135/95)

Run 400 meters

…….rest 2 minutes

Note: Every set is to be done at 100%. Post 3-4 time + total time 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

Program Note: De–loading this week. Work on perfect technique….

Clear

1 set with an empty bar of:

5 power pos. shrugs

5 power pos. high pulls

5 power pos. snatches

5 over head squats

5 drop snatch

5 sots press

5 duck hops

5 tall snatch

Strong

A. Hang Snatch (just above knee): 5 x 1 @ 80%

B. 3 sets of:

B1) 5 TnG Squat Snatch @ 75% of 5rm.

…….rest 2 minutes

B2) Max Effort Timed Plank Hold-45lbs placed on hips (not push up position–no sag)

…….rest 2 minutes

Balance

“Open Workout 14.1”

10 minute AMRAP of:

30 Double Unders

15 Power Snatches (75/55)

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 Gym Experience 9/19/14

Strength & Conditioning will protect us if we will stay participating in it. No matter how busy we get, we must stay in to it.

REMOTE PROGRAM

A. Burpee Reading & Running Session (scripture study):

Run for 10 minutes; read for 5 minutes

30 Burpees; read for 5 minutes

Run for 10 minutes; read for 5 minutes

Spiritual Work

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

 

STUDENT PROGRAM

Clear

A. 5 minute jog @ 70%

B. 20 High Box Jumps (not for time, but as high as you can get safely)

Strong

A. Low Bar Session:

1 set for time of:

10 Low Bar @ 70%

Run 800 meters

10 Low Bar @ 70%

B. Strict Ring Dips (weighted if possible): Max Reps x 3.

Note: post loads + ring dip reps.

Balance

A. 5 sets of:

100 meter hill sprints @ 98% effort (medium steep)

…….rest 2 minutes–work on gratitude….

Note: post how this goes. Use hill out in front of WAR gate..

Spiritual Work

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

 

LIFE COACH PROGRAM

Clear

A. 5 Minutes of mobility / skill work

Strong

A. Power Snatch: 3 x 5–build to 5 rm

B. Power Clean + Push Jerk: 3 x 5–build to a 5rm.

C. Low Bar Session:

Set 1: 10 rep max

Set 2: 10 reps @ 95% of 10rm.

Set 3: 10 reps @ 90% of 10rm.

Note: Be better than last week on both A, B, & C…

Balance

5 sets of:

800 meter run (90-95% effort)

…….rest 1:1

Spiritual Work

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