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.


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…


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


3 sets (not for time) of:

5 sots press (light)

5 muscle snatch (light–same bar)


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)


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…