The Weekend Experience

Gym Experience

Clear

A. 10 minutes of mobility / skill work –get hot and ready for the strong.

Strong

A. Clean & Jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Overhead squats (%1rm snatch) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Balance

4 sets of:

8 Burpees

……rest 1 minute

12 Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 75% of 5RM

…….rest 1 minute

B. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

Spiritual Work

A. Over the weekend, read 20 minutes X 5 or more.

B. Spend time with family, and also seek to have a beautiful conversation with someone in your family.

C. Write about the weekend experience.

The Daily Experience 2/27/15

CrossFit season is upon us

What a great sport. Nick, I believe, is the only one who has signed up for the CrossFit open. He is going to be doing it tomorrow night over at the OAC at 5:30. All, who can, should come and check it all out.

 

Remote Program

A. Go for a 45 minute high intensity hike (plugged in to good sounding music–Go hard)

B. Send out a text of gratitude.

C. Read for 20 minutes in somewhere that is unique.

 

Student Program

Clear

A. 5 Jerk Balance (light / build)

B. Row 15 Sec. @ 100%; coast row for 45 sec X 3

Strong (Phase 2: wk 2)

A. Power Pos. Clean:

1) Quickly, build to tough single (just over what you attempt for 3RM)

2) Find 3RM

3) 3 @ 95%

4) 3 @ 90%

B. Clean Pulls:

1) 3 @ 100% (of A)

2) 3 @ 110%

3) 3 @ 120%

Note: log loads….

Balance

The CrossFit Open Workout #1

A. Workout 15.1

Complete as many rounds as possible in 9 minutes of:

15 toes-to-bars

115-lb. deadlifts, 10 reps

115-lb. snatches, 5 reps

B. Workout 15.1a

6 minutes to find 1-rep-max clean and jerk

Note: Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

 

Life Coach Program

Clear

A. 10 minutes of mobility / skill work / work with an empty bar

B. Weighted Pull-Ups: 5 x 6-8 (perfect ROM)

Strong

A. snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]+%

B. Clean pulls – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. Front squat + split jerk (base on max clean, jerk, or clean and jerk. adjust as needed) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

(outlaw emphasis)

Balance

A. Row 5K @Z1 conversation pace (work on meditative thought)

Note: post how this goes.

The Daily Experience 2/26/15

Aerobic Capacity

Dan, coaching Nick in aerobic capacity training. Teaching him how to control his heart rate. Pretty interesting stuff. These trainings in the gym on wednesday would be considered spiritual work since it is about slowing down a bit and getting lost in a longer workout that involves keeping track of your heart rate, and much more.

Lets all keep learning….

 

Remote Program

Note: Same workout as last week. Be better..

A. AMRAP in 20 minutes of:

5 burpees

10 bench dips

15 air squats

B. Read for 20 minutes

C. Say a prayer out loud.

 

Student Program

Clear

A. Ring Plank holds, on 1 off 1 x 5

B. Row 5 min. @ z1 pace

Strong (wave 2-wk 2)

A. Low Bar: build to a tough single (slightly heavier than 5RM attempt)

1) Find 5RM

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

4) Every 2 minutes for 8 minutes perform: 6 Low Bar @ 80% of 5RM.

B. Push Press: build to a tough single (slightly heavier than 5RM attempt)

1) Find 5RM

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM; rest 2 min. x 2

4) Max effort set for reps @ 80% of 5RM

Balance

A. Complete 21, 15, 9 for time:

OHS (95/65)

Wall Balls

Ring Dips

Note: Post time completed..

 

Life Coach Program

Clear

A. 10 minutes of mobility work

B. 3 sets (not for time)

5 Sots Press (light)

10 High Wall Balls

Strong

A. Clean from mid thigh – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Jerk from blocks – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]+%

C. Snatch pulls – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]+%

D. Snatch balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

(outlaw emphasis)

…….+

E. Low Bar Experience:

1) Find 5RM

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

4) Every 2 minutes for 8 minutes perform: 6 Low Bar @ 80% or 5RM

Balance

Rest Day

The Remote Experience

The Important Work of the WAR program

Make this experience happen exactly in the way that it’s prescribed. This is the spiritual work of the program, and is considered to be the most important work of the WAR program.  The gym experience is not enough. We have to be working on our spiritual condition the most if we are to eliminate the holes in our character. Addiction causes holes in our character.

Make it happen.

 

Walking & Jogging Experience

A. In a unique area (one that allows for nostalgia), walk for 10 minutes being plugged into an audio book. Then jog for 10 minutes now being plugged into inspirational music. Then walk again for 10 minutes now being plugged back into your audio book. Along the way of the walk, work on gratitude and think of someone who could send a text to.

B. Send out a thank you / love you text.

C. Read for 20-30 minutes (spiritual study / reading)

The Daily Experience 2/24/15

Me #320 C&J x 2

I love the barbell way of life. Trying to figure out how to take the barbell from ground to overhead in the most efficient way is such an awesome experience. There are a lot of people in WAR right who are handling the barbell in an incredible way. Keep it up. The relationship between the performance with the barbell and the performance in life cannot go unnoticed.

Also, the song playing in the background of the video is so sick. Its whats been leading me to great thinking lately. Check it out: Angus & Julia Stone “Draw Your Swords”

 

Remote Program

A. 5 sets of:

Run 5 minutes

20 Burpees

…….Walk for 2 minutes (prayer / gratitude)

B. Send out a text of gratitude

 

Student Program

Clear

A. 5 Snatch Balance (really light / build); rest 90 seconds x 3

B. Row 15 Sec. @ 100%; coast row for 45 sec X 3

Strong (Phase 2: wk 2)

A. Power Pos. Snatch:

1) Quickly, build to tough single (just over what you attempt for 3RM)

2) Find 3RM

3) 3 @ 95%

4) 3 @ 90%

B. Snatch Pulls:

1) 3 @ 115% (of A)

2) 3 @ 115%

3) 3 @ 125%

Note: log loads….

Balance

4 Rounds For Time:

Row 750

30 Double Unders

20 KBS (70/55)

Note: post how this goes….

 

Life Coach Program

Clear

A. 5 minute Z1 row (meditative thought. Get ready in your head)

B. 5 minutes of mobility work (shoulders, knees, biceps, foam roll, etc)

Strong

A. Power snatch (%1rm power snatch) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Power jerk (%1rm power jerk) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. Power clean (%1rm power clean) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

D. Front squat (%1rm front squat) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

(outlaw emphasis)

Balance

A. 3-4 Sets of:

5 Pendlay rows, AHAP (heavier than last week–4 sets across at heaviest load after 1)

Row 100 Meters @ 100%

…….rest 90 seconds

…………then rest exactly 90 seconds after A and perform B

B. Complete 5 Rounds @ 80%:

8 KBS Snatch (70/55)

8 CTB Pull-Ups

………..then rest exactly 90 seconds after B and perform C.

C. Row 2K @ Z1 pace

Note: post how this goes.

Be a Great Life Coach

Be a Great Life Coach

by Hawk

Coaches, make sure you are welcoming and friendly and don’t stand around waiting for new clients to come introduce themselves to you, but take the time to go over and introduce yourself to them first. We gotta make people feel comfortable and welcome when they come into the program. Make sure you are being a coach, and not seeing something with a students technique but choosing to ignore saying something. Take the time out of whatever you are doing, and help those others who are new or somewhat new to the program to learn how to lift weights and live the WAR lifestyle.

I’ll say it again, I want to build a culture of coaches in the WAR gym experience, and if you are one who has been doing WAR for some time now and has a good understanding of what we are doing in the gym and outside of the gym, then you are becoming a coach. The only way you get good at coaching is by coaching. Take time out to go and talk to somebody, especially if you are one who has shared intensely in the battle, for you cannot be afraid to have such conversations. You, first, have to open yourself up, so that they will feel comfortable opening up, which then a mentorship and friendship can start to develop. How beautiful.

Be a Coach. We should all hope to become coaches, not only in WAR, but in life as well. Isn’t the mother and father a coach to their children and family? Coaches are confident people, who read a lot, and are knowledgeable: so that when the time comes for them to speak and coach, they are now ready.

Be a coach who reads and isn’t afraid to admit when they are wrong. A coach who is prideful and unwilling to change is not a good coach. The times keep move forward, and each day new innovative people and coaches are learning to be more and more efficient in how they teach. We, as coaches, should be willing to learn more and not get stuck in the past. We gotta be humble, meek, and submissive, but firm as well so that we do not get walked over and used. The addict, as we all know, is great at being manipulative; so we must be aware, and prepared to be a coach for them by not telling them everything that they want to hear since that is not what a coach who cares would do.

The coach who goes through motions and is afraid of confrontation will not be affective in leading people to change. Make it happen….

The Daily Experience 2/23/14

Be a Great Life Coach

by Hawk

Coaches, make sure you are welcoming and friendly and don’t stand around waiting for new clients to come introduce themselves to you, but take the time to go over and introduce yourself. We gotta make people feel comfortable and welcome when they come into the program. Make sure you are being a coach, and not seeing something with a students technique but choosing to ignore saying something. Take the time out of whatever you are doing, and help those others who are new or somewhat new to the program to learn how to lift weights and live the WAR lifestyle.

I’ll say it again, I want to build a culture of coaches in the WAR gym experience, and if you are one who has been doing WAR for some time now and has a good understanding of what we are doing in the gym and outside of the gym, then you are becoming a coach. The only way you get good at coaching is by coaching. Take time out to go and talk to somebody, especially if you are one who has shared intensely in the battle, for you cannot be afraid to have such conversations. You, first, have to open yourself up, so that they will feel comfortable opening up, which then a mentorship and friendship can start to develop. How beautiful.

Be a Coach. We should all hope to become coaches, not only in WAR, but in life as well. Isn’t the mother and father a coach to their children and family? Coaches are confident people, who read a lot, and are knowledgeable: so that when the time comes for them to speak and coach, they are now ready.

Be a coach who reads and isn’t afraid to admit when they are wrong. A coach who is prideful and unwilling to change is not a good coach. The times keep move forward, and each day new innovative people and coaches are learning to be more and more efficient with how they teach. We, as coaches, should be willing to learn more and not get stuck in the past. We gotta be humble, meek, and submissive, but firm as well so that we do not get walked over and used. The addict, as we all know, is great at being manipulative; so we must be aware, and prepared to be a coach for them by not telling them everything that they want to hear since that is not what a coach who cares would do.

The coach who goes through motions and is afraid of confrontation will not be affective in leading to people to change.  Make it happen….

 

Remote Program

A. Run for 5 minutes (prayer / gratitude)

B. Complete 4 rounds for time:

15 Sit-Ups (anchored if possible)

15 burpees

C. Run for 5 minutes (prayer / gratitude)

D. Read for 20 minutes (In a unique / beautiful spot)

 

Student Program

Program Note: Week 2: 5’s. Look to be better on all of your lifts. Nutrition is important, as is sleep. Make sure you are eating and drinking enough water. You can’t be eating like a bird and training like this. You need a good amount of protein traveling into your system. If you do a heavy carb load, then always couple it with protein. Make sure that your carbs are clean.

Clear

2 rounds at 90%:

25 UB DU’s

25 ft. Hand Stand Walk (scaled / HS hold)

25 UB DU’s

Note: post how you d0 + time completed.

Strong (phase 2: wk 2)

A. Split Jerk (wanting solid technique / BB cycling. Bring it down efficient.)

1) Quickly, build to a tough single in the SJ (just over 5RM attempt)

2) SJ 5RM

3) SJ @ 95% of 5rm

4) SJ @ 90% of 5RM

B. Front Squat

1) Quickly, build to a tough single in the FS (just over 5RM attempt)

2) FS 5RM

3) FS @ 95% of 5rm

4) FS @ 90% of 5RM x 2

Note: perfect technique. Be better than last week…

Balance

A. EMOM fo 6 min:

5 Thrusters (155/105) + 10 Pull-Ups

…….then after A, rest 2 minutes and do B

B. EMOM for 6 min:

min 1: 10 burpees + 2 MU (bar or ring)

min 2: 10 wb + + 2 MU (bar or ring)

Note: post how these EMOMs go. If you happen to go over the minute then just finish the round and rest until the next top of minute, with not skipping a minute. Post times….

 

Life Coach Program

Clear

3 sets (not for time) of:

5 sots press (light)

5 muscle snatch (light–same bar)

Strong

Note: testing this week. Lets see how everyone does.

A. Clean & Jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]+%

B. Snatch balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

(outlaw emphasis)

Balance

A. EMOM for 8 minutes:

min 1: 2 TnG Clean (full) into Thruster (195/145)–if you can’t thruster, then PJ it at top.

min 2: 15 burpee bar hops

Note: Post how this goes…

The Weekend Experience

Get a book if you haven’t gotten one. Let me know what you think….

 

Gym Experience

Clear

A. 10 minutes of mobility / skill work –get hot and ready for the strong.

Strong

A. Power snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Snatch balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. Power clean – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

D. Front squat with split jerk (based on 1rm clean, or whatever you have been basing it off of) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Balance

Note: listen to your body. Maybe you only do 2 rounds, so 20 reps of the LB at 70%.

2-3 sets of:

10 Low Bar @ 70% of 5RM

……rest 1 minute

10 Pull-Ups

…….rest 1 minute

10 CG Bench Press @ 70% of 5RM (doesn’t have to UB)

…….rest 1 minute

B. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

Spiritual Work

A. Over the weekend, read 20 minutes X 5 or more.

B. Spend time with family, and also seek to have a beautiful conversation with someone in your family.

C. Write about the weekend experience.

The Daily Experience

Remote Program

A. Go for a 45 minute high intensity high (plugged in to good sounding music–Go hard)

B. Send out a text of gratitude.

C. Read for 20 minutes in somewhere that is unique.

 

Student Program

Clear

A. 5 Jerk Balance (light / build)

B. Row 15 Sec. @ 100%; coast row for 45 sec X 3

Strong (Phase 2: wk 1)

A. Power Pos. Clean:

1) Quickly, build to tough single (just over what you attempt for 3RM)

2) Find 3RM

3) 3 @ 95%

4) 3 @ 90%

B. Clean Pulls:

1) 3 @ 100% (of A)

2) 3 @ 110%

3) 3 @ 120%

Note: log loads….

Balance

5 sets of:

Note: Advanced, build each set off of 185/135 if possible. However, must stay a power clean (caught above parallel)

3 power clean (185/135)

15 CTB pull-ups

15 double unders

3 Power Cleans (185/135)

…….rest 2 minutes

Note: post total time with including rest + post loads..

 

Life Coach Program

Clear

A. 10 minutes of mobility / skill work / work with an empty bar

B. Weighted Pull-Ups: 5 x 6-8 (perfect ROM)

Strong

A. Snatch from power position – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Clean & power jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. BTN Push Press (snatch Grip–3 sec. hold at the top): 5 x 2 –tough double.

(outlaw emphasis)

Balance

A. Row 5K @Z1 conversation pace (work on meditative thought)

OR

Walk, pull, or carry something for 20 minutes (sandbag / sled)

C. 75 GHD Sit-Ups for time (if you are not in shape with these, then be smart and scale)

Note: post how this goes.

The Daily Experience 2/19/15

Remote Program

A. AMRAP in 20 minutes of:

5 burpees

10 bench dips

15 air squats

B. Read for 20 minutes

C. Say a prayer out loud.

 

Student Program

Clear

A. Ring Plank holds, on 1 off 1 x 5

B. Row 5 min. @ z1 pace

Strong (wave 2-wk 1)

A. Low Bar: build to a tough single (slightly heavier than 5RM attempt)

1) Find 5RM

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

4) Every 2 minutes for 6 minutes perform: 8 Low Bar @ 75% or 5RM

B. Push Press: build to a tough single (slightly heavier than 5RM attempt)

1) Find 5RM

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM; rest 2 min. x 2

4) Max effort set for reps @ 75% of 5RM

Balance

A. 3-5 Rounds For Time of:

15 OHS (95/65)

15 Bar Facing Burpees

Note: Post time completed..

 

Life Coach Program

Clear

A. 10 minutes of mobility work

B. 3 sets (not for time)

5 Sots Press (light)

10 High Wall Balls

Strong

A. snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Power clean & squat jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. High Bar Back Squat: Quickly, build to a tough double (stretch out / mobility)

D. Low Bar Experience:

1) Find 5RM

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

4) Every 2 minutes for 6 minutes perform: 8 Low Bar @ 75% or 5RM

(outlaw emphasis)

Balance

A. 3 Rounds For Time of:

15 OHS (95/65)

15 Bar Facing Burpees

Note: Post time completed…