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….



A. AMRAP in 7 minutes of:


B. Say a prayer while cooling down.

C. Practice walking on your hands for 10 minutes




3 sets of:

Ring / Hang L-Sit Hold, ALAP

45 Second Weighted Plank Hold (45/25)

……rest 60 seconds


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…


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




A. 3 sets (not for time) of:

30 Double Unders

30 ft Hand Stand Walk


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.


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.