The Daily Experience 11/28/14

IMG_3727

 

REMOTE PROGRAM

A. Run a 5k for time (be creative in 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

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 broad jumps

Strong

A. Hang Clean: 4 x 5 (build to 5RM)

B. Split Jerk Session:

1) Find 10RM (wk 3)

2) 10 @ 95% of 10RM

3) 10 @ 90% of 10RM

Note: post loads…

Balance

Complete 4 rounds for time of:

Row 750 meters

30 Double Unders

15 Burpees

 

LIFE COACH PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

30 Second Hand Stand Hold

5 broad jumps

Strong

A. Power Snatch: 5 x 1

B. Power Clean + Push Jerk: 5 x 1

C. 5 sets of:

2 – Snatch Pulls

…….rest 60 seconds

5 – strict pull-ups + ME C2Bar Pull-Ups

…….rest 60 seconds.

(outlaw emphasis)

Balance

4 Rounds For Time Of:

Row 750

50 Double Unders

15 Burpees

Note: post time completed

Thanksgiving Day

Happy Thanksgiving everyone…Hope you all have a great day with your families.

In partners of two complete for time:

Note: only one partner can work at a time…

Run 800 meters (as a team)

100 Pull-Ups

100 Burpee Plate Jumps

100 Box Jump Overs (20)

100 Wall Balls

100 KBS (70/55/35)

Run 800 meters (as a team)

 

The Remote Experience

fabulous-winter-scene-hdr-hd-wallpaper-520090

Walking Experience

A. Go for a 60 minute walk in a unique neighborhood with being plugged in to beautiful sounding music.

B. Carry a prayer in your heart along the way, and let the music lead your thoughts to positive daydreaming.

The Daily Experience 11/25/14

REMOTE PROGRAM

A. Sprint 1 minute

……walk / meditate for 1 minute X 3

B. 30 burpee broad jumps for time

…….then walk / meditate for 3 minutes

C. 100 Push-Ups for time

 

STUDENT PROGRAM

Clear

3 Rounds (not for time):

10 High Wall Balls

L-sit on rings, Max Effort

10 Calorie Rows

Strong

A. Power Position Clean (full): 4 x 5 –build to 5RM

B. Push Press Session (week 3):

1) Find 10RM

2) 10 reps @ 95% of 10RM

3) 10 reps @ 90% of 10RM

NOTE: Post loads…

Balance

AMRAP in 15 minutes of:

15 Cleans (full)–115/85

15 Pull-Ups

15 HSPU or HR Push-Ups

Note: Post reps for A, B, C….

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of skill work/mobility

Strong

A. Clean High Pull (from floor) + Power Position Snatch (full): 5 x 1 (work to a max in complex)

B. Power Pos. Clean + FS + Jerk: 5 x 1 (work to a max in complex)

C. ME TnG Cleans @ 80% of max clean X 3

D. 5 sets of:

D1) 2 pause Clean pulls, AHAP (3 second pause at knee)

…….rest 90 seconds

D2) 2 Push Press + Hold (3 second lockout), AHAP

…….rest 90 seconds

Note: Post loads and how you felt.

Balance

5 sets for times of:

21 Pull-Ups (shoot for UB each round)

18 KBS (70/55)

15 Burpee Box Jump Overs (24/20)

…….rest 2 minutes

Spiritual Work

A. Say a prayer while cooling down.

Walking & Pondering

Walking & Pondering

by Hawk

I’ve been doing a lot of walks lately, and they’ve been great. I plug in, and either listen to an audio book or beautiful music, or sometimes both (book on the way out, and music on the way back). These walks seem to get my mind off things and afford me the opportunity to escape and work on my spiritual self. I have come to love how the audio books and music lead me to day dreaming about beautiful concepts that are grown out of charity.

I love when I act on the promptings to call or text someone I haven’t spoken to in a while. Such feelings and emotions can only be from God, since He is the author of charity.

On this walk we might stop at our grandparents to say hello and chat, and then on our way home we may get stopped by the car of someone we know and haven’t seen in a while, now giving us an opportunity to experience a brief but beautiful conversation.

We never know where such experiences might lead us; however, if we stay inside we will stay dark in our head. But if we will get outside and participate in a walking experience we can feel better almost instantaneously, especially if our formula for music is in order. The magic, then, is in the musical playlist, since it can lead our thoughts to a higher plane. We have to do our part to search for those songs that have the ability to lift our mood and spirit as we walk. It is the hope that this music will lead us to day dreaming about positive, beautiful things; and it will if we are carrying a prayer in our heart for the entire walking experience.

Pondering is a gift, and walking while listening to a spiritual audio book can help us to ponder on those life principles that matter the most. Our family will pop into our heads, and a greater understanding of their importance will improve within our minds. We might now see the importance of spending our time wisely by not running around and participating in those activities that take away from our family.

The slow and patient life is what we are seeking. It is through this way of life that we can find happiness, though it takes courage and diligence on our part. We cannot be spurters, where we try real hard for a few weeks, but then stop doing everything. Being slow, steady, and consistent wins the race, after all, life is a bit of a chipper; where we chip away each day, a little here, a little there, with doing our best and never giving up and before long we will have made a beautiful life for ourselves.

Keep chipping

The Daily Experience 11/24/14

Walking & Pondering

by Hawk

I’ve been doing a lot of walks lately, and they’ve been great. I plug in, and either listen to an audio book or beautiful music, or sometimes both (book on the way out, and music on the way back). These walks seem to get my mind off things and afford me the opportunity to escape and work on my spiritual self. I have come to love how the audio books and music lead me to day dreaming about beautiful concepts that are grown out of charity.

I love when I act on the promptings to call or text someone I haven’t spoken to in a while. Such feelings and emotions can only be from God, since He is the author of charity.

On this walk we might stop at our grandparents to say hello and chat, and then on our way home we may get stopped by the car of someone we know and haven’t seen in a while, now giving us an opportunity to experience a brief but beautiful conversation.

We never know where such experiences might lead us; however, if we stay inside we will stay dark in our head. But if we will get outside and participate in a walking experience we can feel better almost instantaneously, especially if our formula for music is in order. The magic, then, is in the musical playlist, since it can lead our thoughts to a higher plane. We have to do our part to search for those songs that have the ability to lift our mood and spirit as we walk. It is the hope that this music will lead us to day dreaming about positive, beautiful things; and it will if we are carrying a prayer in our heart for the entire walking experience.

Pondering is a gift, and walking while listening to a spiritual audio book can help us to ponder on those life principles that matter the most. Our family will pop into our heads, and a greater understanding of their importance will improve within our minds. We might now see the importance of spending our time wisely by not running around and participating in those activities that take away from our family.

The slow and patient life is what we are seeking. It is through this way of life that we can find happiness, though it takes courage and diligence on our part. We cannot be spurters, where we try real hard for a few weeks, but then stop doing everything. Being slow, steady, and consistent wins the race, after all, life is a bit of a chipper; where we chip away each day, a little here, a little there, with doing our best and never giving up and before long we will have made a beautiful life for ourselves.

Keep chipping

 

REMOTE PROGRAM

A. Run for 10 minutes

…….then read for 10 minutes

B. Run for 10 minutes

…….then walk / meditate for 10 minutes

C. 150 Walking Lunges

…….then read for 10 minutes

 

STUDENT PROGRAM

Clear

10 minutes (work on skill)

3-5 Bar Muscle Ups / CTB Pull-Ups / Butterfly

3-5 HSPU / Kipping HSPU

Hand Stand Walk

Strong

A. Power Position Snatch (TnG-full): 4 x 5 (build to 5RM)

B. Low Bar Session (wk 3):

1) Find 10RM

2) 10 @ 95% of 10RM

3) 10 @ 90% of 10RM

NOTE: Post loads + how you do….

Balance

A. 5 Rounds for time of:

10 OHS (95/65)–take from ground

Row 300 meters

………then after completing 5th round of A, rest 3 min. and do B.

B. 30 Power Snatch for time (95/65)–form over speed; but go hard..

Note: post times completed on both A & B.

 

LIFE COACH PROGRAM

Program Note: Going to keep Outlaw emphasis, especially in the STRONG, but am going to add my own twist on occasion. It will be a 12 week experience. Make sure you log everything and pay attention to detail

Clear

A. 5 minutes max double unders

B. Skill work / mobility–10 minutes

Strong

A. Snatch from blocks (just above knee): 5 x 1

B. Clean from blocks + Jerk (just above knee): 5 x 1

C. 3 x ME UB Snatch (full squat–from floor @ 80% of A.

D. Front Squats: 4 x 4 (work to a 3RM by 4th set)

(outlaw emphasis)

Balance

A. Muscle Up Experience (wk 1 of 3 week progression)

EMOM for 3 Minutes:

4/5 Muscle Ups (female 4, male 5)

……….then rest 5 minutes

B. For Time Complete:

Row 1K

50 Toes2Bar

Row 1K

 

The Daily Experience 11/21/14

IMG_3706

REMOTE PROGRAM

A. Run a 5k for time (be creative in 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

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 broad jumps

Strong

A. Hang Clean (TnG): 4 x 5 (build to 5RM)

B. Split Jerk Session:

1) Find 10RM (wk 2)

2) 10 @ 95% of 10RM

3) 10 @ 90% of 10RM

Note: post loads…

Balance

A. Row 500 meters; rest 1 minutes; Row 500 meters (done at 100% effort)

…….then rest 5 minutes

B. 3 sets of:

5 TnG Power Clean & Jerk, AHAP (build each set. Last one should be 5RM)

20 Ring Dips

…….rest 3 minutes

……….after 3rd set of B, then rest 3 minutes and go into C.

C. Row 500 meters @ 100%

Spiritual Work

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

 

LIFE COACH PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

30 Second Hand Stand Hold

5 broad jumps

Strong

A. Power Snatch: 4 x 3 @ 80%

B. Power Clean + Push Jerk: 4 x 3 @ 80%

C. 4 sets of:

3 – Snatch Pulls @ 80%

ME – UB C2B Pull-Ups

…….rest 90 seconds.

Balance

A. 4 Rounds For Time:

Row 200 Meters

15 burpees (over slide)

…….rest 1:1

………then rest 5 minutes and do B.

B. For time complete:

50 pistols

50 TTB

50 Thrusters (115/75)

Note: post total time for A–and time for B. Two times…

(outlaw emphasis)

Spiritual Work

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

The Daily Experience 11/20/14

ski-resort-16938-2880x1800

The winter experience….

 

REMOTE PROGRAM

A. 2 Rounds For Time Of:

100 Jumping Jacks

40 Bench / Box Jumps

100 Jumping Jacks

…….after A–then rest for exactly 2 minutes

B. Run for 7 minutes (if weather is poor then you may do this inside on a treadmill)

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 sets (not for time) of:

Row 250–pull hard, but slow tempo

10 Burpee Push-Ups

10 OHS (bar/pvc)

Strong

A. Hang Snatch (full): 4 x 5 (build to a 5RM)

B. Front Squat Session:

1) Find 10RM (week 2)

2) 10 @ 95% of 10RM

3) 10 @ 90% of 10RM

Note: post loads + how this goes….

Balance

A. 2 Rounds For Time:

75 KBS (70/55)

75 Jumping Back Squats (45/33)

25 Burpees

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: (not for time–get hot)

8-10 HSPU

8-10 clean grip OHS (light)

Row 200 meters

Strong

A. UB Push Jerks: 4 x 3 @ 80%

B. Low Bar Session: (second week of 10’s)

1) Find 10RM

2) 10 @ 95% of 10RM

3) 10 @ 90% of 10RM

NOTE: post loads…

Balance

A. AMRAP in 5 minutes of:

10 Strict Pull-Ups

30 Double Unders

……..then rest exactly 2 minutes and do B.

B. 4 Rounds For a Total Time Of:

10 Barbell Step Ups (20) (115/75)

15 Toes2Bar

20 Push Press (115/75)

…….rest 1:1

Note: post total time competed…

(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

This is a trail along the railroad tracks that I run quite often. Everyone should have 3 or 4 remote spots that they journey to.

A. Go for a 30 minute jog (plugged in, listening to uplifting music). While jogging work on prayer and gratitude. Let the music lead you to daydreaming about positive things.

B. Read for 30 minutes

C. Send out a thank you text to someone.

 

The Daily Experience 11/17/14

Garrick hitting #180 off of the blocks.


REMOTE PROGRAM

A. Run for 10 minutes

……walk / meditate for 5 minutes

B. Run for 10 minutes

……walk / meditate for 5 minutes

C. Run for 10 minutes

…….walk / meditate for 5 minutes

 

STUDENT PROGRAM

Clear

3 rounds (not for time) of:

7 Thrusters (bar)

7 KBS –russian / heavy

7 Burpees

Strong

A. Power Position Clean (full): 4 x 5 –build to 5RM

B. Push Press Session (week 2):

1) Find 10RM

2) 10 reps @ 95% of 10RM

3) 10 reps @ 90% of 10RM

NOTE: Post loads…

Balance

A. 4 Minute AMRAP of:

4 Power Clean & Jerk (135/95)

8 Pull-Ups

…….after AMRAP, then rest for 4 minutes

B. 4 Minute AMRAP of:

4 Power Snatch (115/75)

8 Ring Dips

…….after AMRAP, then rest 2 minutes

C. 4 Minute AMRAP of:

Burpee Box Jumps Overs (24/20)

Note: Post reps for A, B, C….

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 @ 80%

B. Split Jerk from blocks: 5 x 1 @ 80%

C. Power Position Cleans: 3 x 3 @ 75%

D. 4 sets of:

D1) 3 pause Clean pulls @ 80% (3 second pause at knee)

…….rest 90 seconds

D2) 3 Push Press + Hold @ 80%

…….rest 90 seconds

Note: Post loads and how you felt.

Balance

15-12-9 for time of:

Power Snatches (115/80)

Burpee Box Jumps (24/20)

Bar Muscle Ups

(outlaw emphasis)

Spiritual Work

A. Say a prayer while cooling down.