A Hiking & Reading Experience

IMG_3592

A Hiking & Reading Experience 

by Spencer Carver

I sat up above the bench for about an hour meditating and feeling the breeze. I was reading out of The Book of Mormon about the prophet Mormon — and gave a prayer of thanks for his example, and the wonderful book that he put together.

Thanks for pushing me to do that bro–it will be a great memory…

The Daily Experience 10/31/14


Hawk–#340 Split Jerk.

The Dip & Back Foot

Makes all the difference in the world when dipping through the balls of my feet, and not leading with my butt, as I used to do. Also, trying to land first with my back foot, and not being so stiff with my back leg, makes it so the catch at the top is not as jarring, which then allows for a smoother finish.

 

REMOTE PROGRAM

A. Run a 5k for time (be creative of your route)

B. Pray / meditate for 15 minutes on site.

C. Send out a thank you text

Spiritual Work

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

 

STUDENT PROGRAM (de–loading next week)

Student Program Note: We are de-loading next week. Nice work for going hard on this cycle. I learned a lot, and we will go in another direction for a time. I realize that we got caught in the middle of a few lifts, but since so many were in different stages of the program I tried to accommodate, and that is the reason I feel that a de-load is necessary so that we can all start afresh together. 🙂

Clear

A. AMRAP in 3 minutes of: double unders

…….then rest 1 minute

B. AMRAP in 3 minutes of: ring dips

Note: post reps….

Strong

A. Low Bar Session:

3 sets of:

3 Low Bar @ 85% (load based on how you feel)

1–minute ring plank hold

…….rest 2 minutes

Note: post loads…

Balance

7 Rounds For Time:

7 Shoulder2Overhead (145/105–from ground)

21 TnG Box Jumps (20)

Note: post time completed…

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 (outlaw emphasis)

A. Power Snatch: 4 x 3–work to a 3RM

B. Power Clean + Push Jerk: 4 x 3–work to a 3RM

C. 4 sets of:

3 – three stop snatch pulls–heaviest possible

ME – UB C2B Pull-Ups

…….rest 90 seconds.

Balance

4 sets for total reps of:

1–min. hspu

…….rest 30 seconds

1–min. wall balls

…….rest 30 seconds

1–min. burpees

…….rest 30 seconds

1–min. calorie rows

…….rest 30 seconds

1–min. ohs (95/65)

…….rest 30 seconds

Note: post time completed

Spiritual Work

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

The Daily Experience 10/30/14

Spence Snatching #200 off the blocks.

Look at his speed under the bar. This dude has come along way, and it’s incredible to witness. He only has a body weight of 165. No one works harder than Spence and it’s paying off. If you who are new to WAR wanna see how it’s done, then study this dude, because he’s living the lifestyle in a great way.

 

REMOTE PROGRAM

Experience Note: do this experience on a great body of grass, one that is beautiful and unique. It is the fall season so take advantage.

A. 50 Bench Jumps (be creative) + Run hard for 5 minutes

…….then rest & read for 5 minutes

B. 30 burpees + Run hard for 5 minutes

…….then rest & read for 5 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

A. 5 minute run @ 70%

B. 20 Burpee Push-Ups (slow and steady)

Strong

A. Every 2 minutes for 6 minutes perform: 8 Front Squat (AHAP) + 8 burpees

Note: Be heavier than last week..

B. Dead Lift Session:

1) 5 reps @ 75%

2) 3 reps @ 85%

3) Max Effort Reps @ 95%

Note: post loads + how this goes….

Balance

AMRAP in 15 Minutes of:

10 Pull-Ups

20 Unbroken KBS (55/35)

Run 200 meters

Note: post rounds 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 of: (get hot)

12 Fast Russian KBS

12 Fast Burpees

…….rest 1 minute

Strong

A. UB Push Jerks: 4 x 3 (re-rack–do not drop)

B. 1-ME UB Push Jerks (re-rack & do not drop) @ 90% of A.

C. Low Bar Session: (second week of 3’s)

Set 1: 3 rep max

Set 2: 3 reps @ 95% of 3rm.

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

Set 4: Max Effort @ 75% of 3rm.

NOTE: post loads…

Balance

5 Rounds For a Total Working Time Of:

Row 500 meters (all out)

75ft. HS Walk

…….rest 1 minute between rounds

Note: Post how this goes….

(outlaw emphasis)

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

high-mountain-hiking-trail-104320

The Walking / Hiking Experience (go somewhere different)

A. Go for a 40 minute hike / walk (low intensity)–with being plugged in to an audio book (spiritual/inspirational listening)

B. On site of hike, read for 20 minutes

C. Take a picture with your phone, and then write a short paragraph about how your experience went, and what you learned.

The Daily Experience 10/28/14

March performing in a running experience…

Nice Work

Nice work everyone. Keep staying consistent and trying to get better at all of the WAR lifestyle. Many are making great improvements. If you aren’t moving forward each day then you are moving backwards. It’s not possible to stay the same; you are either going forward or going backwards. Be one who is constantly moving forward and making progress.

I’m thankful for WAR and all of you…

 

REMOTE PROGRAM

A. For time complete:

100 Push-Ups

100 Air Squats

100 Sit-Ups

B. Say a prayer while cooling down.

C. Practice walking on your hands for 10 minutes

 

STUDENT PROGRAM

Clear

A. 5 Minute Row @ 70%

B. 100 Double Unders

Strong

A. Quickly, and in 5 sets, build to a tough single in the clean (full)

B. Push Press: 3rm. + 3 (95), 3 (90). + ME Strict Press Set @ 60% of 3RM (2nd week of 3’s)

C. AMRAP in 3 minutes of:

5 burpees + 5 ring dips

NOTE: Post loads + reps/rounds + how this goes..be better than last week..

Balance

3 sets for a total time of (to be done at 100% effort):

5 full cleans (155/115)

15 box jump overs (24/20)

10 Push Press (155/115)–clean it up..

15 Box Jump Overs (24/20)

5 full cleans (155/115)

…….rest 2 minutes

Note: post 3 times, or total time completed with including rest..

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of skill work/mobility

Strong

A. Clean from blocks (just above knee): 5 x 1 — work to a max single in 5 sets.

B. Split Jerk from blocks: 5 x 1 — work to a max single in 5 sets.

C. 4 sets of:

C1) 3 paused Clean pulls (3 count at knee–heaviest possible)

…….rest 90 seconds

C2) 3 Push Press + Hold (3 count lock out overhead)

…….rest 90 seconds

Note: Post loads and how you felt.

Balance

For Time Complete:

20 strict HSPU

40 KBS (55/35)

60ft. Single KB OH Walking Lunge (one arm)

80 Double Unders

60ft. Single KB OH Walking Lunge (other arm)

40 KBS (55/35)

20 Strict HSPU

(outlaw emphasis)

Spiritual Work

A. Say a prayer while cooling down.

To Mentors & Life Coaches

To Mentors & Life Coaches

by Hawk

Keep living the WAR lifestyle, and all of it. The only way you will be able to teach people how to live it is by you first living it. You must participate in the track work, the remote work, the reading, the strength and conditioning, the circle meetings, the classroom, the nutrition, and much more. In order to become a good mentor / war life coach you have to first live it so that you can teach it. You need to be able to draw upon those experiences of you living the Art of WAR so that you can be persuasive and believable. You’ll never be able to run a classroom concept in the way that you’ll need to if you are only participating half assed in the WAR lifestyle; and why limit yourself to only being able to teach a portion of the lifestyle.

Many know and understand nutrition, as well as components of the gym experience; and that’s all great. However, being able to teach the spiritual is where the real coaches rise up. Everyone can feel their way through teaching nutrition and strength and conditioning concepts; but can you teach someone how to find God? Can you persuade someone to read out of the best books? Can you convince someone to go and work on their spiritual selves through doing jogging and track experiences? Can you tell them how to get around cravings by using the WAR lifestyle?

If you can’t do all of these things and much more then you aren’t really on your way to becoming a life coach — but are nothing more than a personal trainer. I wan’t life coaches to rise up — ones who have the ability to teach all of the WAR lifestyle and not just the portions of it that are easy and comfortable.

 

The Daily Experience 10/27/14

Thanks to everyone who came out and supported the WAR book launch; I can’t believe the huge turnout. I’m so grateful for WAR and what it has brought my life.

On another note, I’m going to start that coaching class fairly soon and will be inviting anyone who is serious about becoming a WAR Life Coach to participate. It will be once a week. I’m going to start talking to people this week. The only way we will spread this WAR cause is if we have good WAR life coaches.

 

REMOTE PROGRAM

Experience Note:

A. Perform:

100 perfect walking lunges

Run for 15 minutes (high intensity — and get lost in meditative thought)

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

3 rounds @ 80%:

10 OHS (bar–3 second pause in the bottom)

Run 200 meters

Strong

A. In seven sets, build to a tough single in the Hang Snatch (full)

B. Front Squat Session:

1) 4 x 5 (work to 5RM)

C. Low Bar Session:

1) Find 5rm (1st week of 5’s)

2) 5 @ 95% of 5rm

3) 5 @ 90% of 5rm

4) ME reps @ 75% of 5RM

NOTE: Post loads + how you do….

Balance

A. Every 2 minutes for 12 minutes perform:

3 TnG Hang Snatches (full) @ 70% of the STRONG  — A.

…….at minute 14 perform B.

B. 50 Wall Balls (12ft) + 50 Burpees for time

Note: post loads and how it goes + time completed on B.

Spiritual Work

A. 5 minute cool down walk — say a prayer.

 

LIFE COACH PROGRAM

Clear

A. Snatch Warm-Up–practice with the bar or 65lbs for 7 minutes

Strong

A. Snatch from blocks (just above knee): 7 x 1 (work to max single for the day–no more than 7 attempts)

B. Hang Snatches (full) from power position: 3 x 3; resting 90 seconds

C. Snatch (Full): 1 x ME reps– TnG from the floor @ 90% of max triple from B.

D. 4 sets of:

D1) 5 Front Squats (work to a 5RM)

…….rest 90 seconds

D2) 8 Tempo Ring Dips (3 down, 3 in bottom, 3 up, 3 in top, then again)

…….rest 90 seconds

Balance

EMOM for 10:00 perform:

4/3 muscle ups

10 Wall Balls–12 ft.

Then, with clock still running

EMOM for as long as possible (or until 20:00)

7/5 Muscle Ups

15 Wall Balls–12ft

(outlaw emphasis)

Note: post how you do and how this goes.

Spiritual Work

A. 5 minute cool down walk — say a prayer

The Daily Experience 10/23/14

REMOTE PROGRAM

A. Run a 5k for time (be creative of your route)

B. Pray / meditate for 15 minutes on site.

C. 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. 30 HSPU’s (not for time)

Strong

A. Low Bar Session:

3 sets of:

5 Low Bar, AHAP (5-10 lbs heavier than last week)

5 High Box Jumps (high as possible)

…….rest 2 minutes

Note: post loads + ring dip reps.

Balance

3 rounds for time of:

100 yard hill KB Farmer Carry (55/35–one KB; carry any way)

15 Goblet Squat (55/35–at top of hill)

100 yard down hill KB Farmer Carry (55/35)

15 Burpees (at bottom of hill–on some grass)

Note: post total reps….

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: 4 x 5 @ 80% of 5RM

B. Power Clean + Push Jerk: 4 x 5 @ 80% of 5RM

C. Low Bar Session:

Set 1: 3 rep max

Set 2: 3 reps @ 95% of 5rm.

Set 3: 3 reps @ 90% of 5rm.

Set 4: Max Effort @ 75% of 3rm.

Low Bar Note: 1st week of 3’s. Post how you do. You should be slightly heavier than your recent 5RM.

Balance

Tester–“FRAN”

21, 15, 9 of:

Thruster (95/65)

Pull-Ups

(outlaw emphasis)

Note: post time completed

Spiritual Work

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

The Daily Experience 10/23/14

IMG_3568

Here is the agenda for the book event on saturday. Please come, it would mean a lot.

 

REMOTE PROGRAM

Experience Note: do this experience on a great body of grass, one that is beautiful and unique. It is the fall season so take advantage.

A. For Time: 100 air squats + 30 burpees

…….then rest & read for 5 minutes

B. Run hard for 5 minutes + 30 burpees

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

A. 5 minute run @ 70%

B. 20 Burpee Push-Ups (slow and steady)

Strong

A. Every 2 minutes for 6 minutes perform: 8 Front Squat (AHAP) + 8 burpees

Note: First week of two weeks doing 8 reps, which then we will go two weeks at 6, then 2 weeks at 4.

B. Dead Lift Session:

1) 5 reps @ 70%

2) 3 reps @ 80%

3) Max Effort Reps @ 90%

Note: post loads + how this goes….

Balance

2 Rounds For Time of:

15 Power Cleans (135/95)

30 Pull-Ups

30 KBS (70/55)

30 Calorie Rows

15 Power Cleans (135/95)

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 of:

10 KB Push Press (55/35)–5 each arm–one arm at a time

6–50 meter shuttle run (25 out, 25 back)

50 meter KB rack position farmer carry (55/35)–25 out, 25 back.

10 KB Bent Over Rows (55/35)

…….rest 2 minutes

Strong

A. Split Jerk: 3 tng reps @ 80%; rest 2 minutes X 3

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….

C. 3 sets of the following couplet:

1) 5 Front Squats @ 80%

…….rest 2 minutes

2) 3 Behind the Neck Push Press @ 80%

…….rest 2 minutes

NOTE: post loads…

Balance

For Time Complete:

100ft Hand Stand Walk

21 Box Jumps (24/20)

21 KBS (70/55)

21 Shoulder2overhead (135/95)

15 Box Jumps (24/20)

15 KBS (70/55)

15 Shoulder2overhead (135/95)

9 Box Jumps (24/20)

9 KBS (70/55)

9 Shoulder2overhead (135/95)

100ft Hand Stand Walk

Note: Post how this goes….

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

grizzly_river-t2

A Walking & Jogging Experience at a River

A. Along a beautiful river jog a little, but also walk a little, all while listening to an audio book (non-fiction / spiritual / inspirational listening)…

B. Along the way: stop often to read, reflect, and pray, while giving thanks for all that you have.

C. Send out a text of gratitude and love to someone who has played a great role in your life