The Daily Experience 4/7/15

Fly Fishing

I’ve been fishing the past 2 days and have had a blast. I grew up my whole life fly fishing with my best buddies from my childhood neighborhood. Our backyards were linked together by a fence, and our fathers and grandfathers got us into fly fishing at a young age. As 10 year old kids we used to travel into wyoming and parts of Idaho to explore their beautiful trout rivers and streams. And most importantly, to learn how to be patient and deal with downtime. Oftentimes, on the river, the fishing gets slow and sometimes boring; and you gotta learn to deal with that boredom by seeking to appreciate nature and the beauty of the river by living in the moment of it all. Reading is a common practice along the river, and when the afternoon nap calls your name, then you take it on the bank while letting the river lead you to meditative sleep.

 

Remote Program

A. Complete:

15 minute jog (z1/slow pace–Unbroken–plugged in to music).

15 minute walk (plugged in to an audio book)

B. Send out a text of gratitude

 

Student Program

Note: reminder, we are de-loading in the strong this week. We will low bar and FS on Thursday just to stay on those lifts through this week, but this week should be a good fun conditioning testing week. Challenge yourself

A. Complete 21, 15, 9 for time:

Dead Lift (225/155)

HSPU OR Burpees

B. 15 minute Z1 jog (work on prayer & gratitude)

 

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 – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

B. jerk balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

C. rdl (1rm clean) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

(outlaw emphasis)

Balance

A. Low Bar: 5×3 @ 80% (3RM)

Note: post how this goes.

The Weekend Experience

Gym Experience

Clear

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

Strong

1) Snatch complex (pull/pull/snatch) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

2) Jerk from blocks – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

3) Power clean + power jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

4) Front squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Balance

5 sets of:

6 Clean Grip Dead Lift @ 80% of Low Bar 5RM

…….rest 1 minute

16 Pull-Ups

…….rest 1 minute

6 Clean Grip Bench Press @ 80% of 5RM

…….rest 1 minute

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

 

Track Experience

A. Run 1 mile (gratitude / prayer)

B. 10 Burpee Broad Jumps; rest 2 minutes x 3 (on football field)

C. 5-10 minutes of hand stand walk practice

D. 10 Fast burpess + Run 400 meters; rest 2 minutes x 3

E. Walk 1 lap + say a prayer

 

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 2/11/15

To Life Coaches & Students

If you are starting to feel beat up, then make sure you are taking care of yourself by living right. Training in this way is not for the faint of heart. Yes, you are going to experience a few aches and pains, but that shouldn’t stop you from training. You come in, get hot, work on some mobility, and then get going.

On wednesdays, and over the weekend, you need to be working hard on your spiritual self and allowing your body to relax and recover. Don’t forget about the spiritual work of the program, and especially not about the nutrition.

I love what’s going on in the WAR gym experience, so keep it up. Remember, you must carry an intensity and reverence in the gym experience or you will get hurt in the gym experience. Make sure you are not resting too long during the STRONG and barbell work (keep a pace); but also keep focused on the task at hand. If one has a large load on the bar, then it would not be wise of you to be playing grab ass in between sets and during the rest. You should be coaching each other so that you can develop a coaches eye and become a good coach. I’m not saying that any of you are playing grab ass, so don’t worry; I just want to make it clear what is to be expected in the WAR gym experience. I don’t want anyone getting hurt.

Thanks everyone for doing the WAR program the right way. Like I said, I love what’s going on. We have a special community, and I’m so thankful for everybody. Let’s keep helping people to get into the barbell way of life 🙂

Make it happen capn’s

 

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

Note: for those who are feeling beat up then you better take care of yourself and start working on mobility. Get with Mona, and start familiarizing yourself with the Supple Leppard book. Take the initiative and start learning about mobility.

Clear

1 set 0f: (test)

ME Strict HSPU (test–log)

…….rest as needed

ME Strict Ring Dips (test–log)

…….rest 90 seconds

Strong (wk 4–de-loading)

A. In 4 work sets perform: 7 reps in the Low Bar; rest 2 min. @80 (7RM)

B. In 3 work sets perform: 7 reps in the Push Press; rest 2 min. @ 80% (7RM)

Note: perfect technique…

Balance

A. 4 sets of:

5  Snatch (155/105-full)–not TnG

5 Push Jerk (155/105)–same bar

25 Wall Balls

…….rest 2 minutes

Note: Post how this goes…

 

Life Coach Program

Note: for those who are feeling beat up then you better take care of yourself and start working on mobility. Get with Mona, and start familiarizing yourself with the Supple Leppard book. Take the initiative and start learning about mobility.

Clear

A. 10 minutes of mobility work

B. 3 sets (not for time)

5 Sots Press (light)

15 High Wall Balls

Strong

A. Snatch 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 balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

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

D. Overhead squats(based on 1rm snatch) 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

(outlaw emphasis)

Balance

Complete @ 80%:

8 TgU’s (55/35)–preferably done on grass

30 burpee box jump overs (20)–Low impact-a good pace, but step down

8 TgU’s (55/35)

30 Weighted GH Raises (pull high at the top with hamstrings to extend all the way up)

8 TgU’s (55/35)

Note: post time completed….

The Running, Swimming, & Reading Experience

IMG_3946

By Nick Thomas

I love Wednesdays. They are a great opportunity to slow the world down and really hone in on the spiritual. Great jog with audiobook/pool session. I am so grateful to be a part of WAR, and would like to point out that the high the WAR lifestyle brings me does not just last a few minutes, or a few hours. It lasts much longer, and it can last a lifetime.

The Daily Experience 12/19/14

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 Hang Clean (65/45)

Strong

A. Hang Clean: 4 x 3 (build to 3RM)

B. 3 sets to build to a tough single in the clean (full)

C. Split Jerk Session:

1) Find 5RM (wk 3)

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

Note: post loads…

Balance

A. AMRAP in 20 minutes of:

4 HSPU

8 KBS (55/35)

12 Calorie Rows

Note: post rounds / reps

 

LIFE COACH PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 Hang Clean / snatch (65/45)

Strong

A. Snatch 5 x 1 (80%)

B. Clean & Jerk: 5 x 1 (80%)

Balance

A. AMRAP in 20 minutes of:

4 HSPU

8 KBS (55/35)

12 Calorie Rows

Note: post rounds / reps

The Remote Experience

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 (spiritual read, on phone, or take book)

C. Send out a thank you text..

The Daily Experience 10/14/14

IMG_3525

Please try one of these track experiences before the weather turns. You won’t regret it.

 

REMOTE PROGRAM

A. Every minute on the minute for 12 minutes perform:

15 Air Squats + 7 Burpees

B. Say a prayer while cooling down.

C. Practice walking on your hands for 10 minutes

 

STUDENT PROGRAM

Clear

Complete @ 75%:

30 Strict Toes2Bar

15 High Broad Jumps

Strong

A. 5 sets of: (build each set)

Power Position Snatch + Hang Snatch

B. Push Press: 5rm. + 5 (95), 5 (90). + ME Strict Press Set @ 60% of 5RM (last week of 5’s, then on to 3’s)

C. ME Strict Ring Dips (slow); rest 2 minutes X 3

NOTE: Post loads + reps + how this goes…

Balance

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

15 Hang Power Snatch (75/45)

15 Pull-Ups

15 Calorie Rows

15 Burpees over erg

…….rest 2 minutes

Note: post 4 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. 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) 8 Tempo Ring Dips (3 sec. down, 3 sec. pause in bottom, 3 sec. up, 3 sec. at top)

…….rest 2 minutes

D. ME TnG Cleans (full) @ 75% of established 3 rm..

Note: Post loads/reps + total reps accomplished on D.

Balance

A. WAR Loop For Time (3 miles)

NOTE: Post time…

Spiritual Work

A. Say a prayer while cooling down.

The Daily Experience 9/4/14

I learn a lot from this little girl. For a 7 year old, she has a pretty firm understanding concerning the importance of nutrition, fitness, and spirituality. For those of us that have kids, we should teach them the importance of health at a young age…

 

REMOTE PROGRAM

A. Perform 5 Rounds For Time Of:

20 Push-Ups

Sprint 200 yards (straight line on grass)

20 Sit-Ups

Note: So you do 20 pushups, then sprint 200 yards in a straight line, then 20 sit-ups, and then sprint back X 5.

B. 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 @ 85%:

10 fast burpees

run 200 meters

…….rest 60 seconds

Note: be perfect on technique and strict. Also, be better than last week..

Strong

A. Front Squat Session:

1) 5 reps @ 70%

2) 3 reps @ 80%

3) 1 rep @ 90%

4) ME reps of (3) second pause FS (in very bottom) @ 80%; rest 2 minutes X 3

Note: post loads + reps….

B. Dead Lift Session:

1) 5 reps @ 65%

2) 5 reps @ 75%

3) Max Effort Reps @ 85%

Balance

AMRAP in 15 minutes of:

7 Hang Power Cleans (95/65)

7 Thrusters (95/65)

7 Clean High Pulls (95/65)

NOTE: Post total rounds…

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:

Row 20 seconds @ 98%

5 Elevated Strict Slow HSPU + 20 second hold thereafter

…….rest 30 seconds

Strong

A. Split Jerk: 5 tng reps; 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. Don’t go too heavy–we just need a starting point this week..

B. At 80% of A, perform: Max effort touch and go split jerk reps.

C. 3 sets of the following couplet:

1) 8 Front Squat (3 sec. pause in bottom)

…….rest 2 minutes

2) 8 Behind the Neck Push Press (clean grip)

…….rest 2 minutes

NOTE: I’m more concerned with you holding true to the 3 seconds in the bottom than too heavy of a load. Start with a load that you can do perfect, and do the same with the push press. Stick to the rest times, and log…

Balance

4 sets for times of:

Run 400 meters

20 Ring Dips

15 Toes2Bar

…….rest 1:1

Note: post total time with including rests…

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 Daily Experience 7/18/14

A Battle With the Dragon

by Hawk

How do you stop a decision when you’ve already somewhat made it? When a thought was unexpectedly implanted into your mind, giving way for an opportunity to escape in a time coming up soon. Even though you haven’t partaken of anything yet, it does not much matter– since all peace within you has been stripped anyway, now causing an internal battle to take place that not many understand. You have, in a sense, relapsed: but not quite yet.

Now the time seems to be dragging; and the opportunity that lays ahead can’t come soon enough: but you also don’t want it to come soon enough, or even at all; therefore, you seem to be split up in who you are.

You get down on your knees and pray to God, asking for him to remove this opportunity and thoughts from out of your way–and hoping for Him to restore you to the peaceful way of life you were since living just an hour ago.

Now around your family you are not the same man that your were earlier: you are now side tracked and are thinking about other things; even darker things. In one direction your thoughts have turned toward being manipulative so that you can get what you want and still feeling good about things. And in the other direction they are towards regret: but what do you have to regret when nothing has happened yet?

You know that you are going to find your way to escaping in the near future if you do not change up your schedule; though you don’t want to change your schedule because such a schedule change will be noticed by many: many of whom are not capable of understanding the WAR that is taking place in your addict mind, therefore, the schedule change will come off as being weird and misunderstood. Also, you are not sure that you even want the schedule change to take place anyway, because that would mean no escape would take place; and in your mind you have already escaped, so it will be hard to turn back on those already euphoric thoughts.

You have been doing so good lately: and you know from dealing with this disease for many years, that just one time will lead to loud whispers from Opiate on the following day–and even weeks to come. You see His negative side, but for some reason the other side, or His quick and immediate false side, seems to be brighter in your mind, even though He is nothing more than darkness posing as brightness.

This is the WAR

Click to go to writing

 

REMOTE PROGRAM

In a unique spot, perform 4 rounds for time:

30 Air Squats

Run 200 meters

Note: post time completed…

Spiritual Work

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

 

STUDENT PROGRAM

Clear

A. AMRAP in 3 minutes: 5 toes2bar + 5 ring dips

…….rest 1 minute

B. AMRAP in 3 minutes: double unders

Strong

A. Dead Lift: 5rm

Note: post load..

Balance

Tester:

AMRAP in 15 minutes of:

15 KBS (70/55)

15 Burpees

Note: Post time completed…

Spiritual Work

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

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of mobility / skill work

Strong

A. Hang Snatch (start above knee): 2rm. + 2 x 2 @ 90%

B1. Low Bar: 5 x 2 @ 90% of tuesdays 3rm.

…….rest 90 seconds

B2. Pendlay Row: 5 x 5, AHAP

…….rest 90 seconds

Note: post loads + how this goes.

Balance

4 Rounds for times of:

40 ft. Hand Stand Walk

20 CTB Pull-Ups

Row 40 Calories

…….rest 1 minute

Note: post total time completed, with including 1 minute rest

Spiritual Work

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

The Daily Experience 7/15/14

Confident in being the outcast…..If we stay clear, then confidence will come to us.

 

REMOTE PROGRAM

A. Run a 5k for time (preferably after 8pm)

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

 

STUDENT PROGRAM

Clear

A. 3 sets of:

5 burpees + 10kbs + 5 burpees

…….rest 1 minute

Strong

A. Push Press: 5 (65), 5 (75). + Max reps @ 85%

B. Power Clean: 5rm. + 2 x 5 (90%)

NOTE: Post loads + how it went..

Balance

For time:

20 Tire Flips

…….+

21, 15, 9 of:

Shoulder2overhead (155/115)

Box Jump Overs (24/20)

Note: post time completed…

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.

 

LIFE COACH PROGRAM

Clear

Complete (not for time):

20 TGU’s (55/35)

20 Explosive Burpee Broad Jumps

20 Pistols (10 each leg)

Strong

A. Snatch: 2rm. + 1 (95), 1 (90)

B. Low Bar: 3rm. + 3 (95), 3 (90)

NOTE: post loads + reps…be better than last week.

Balance

For Time Complete:

Row 1K

100 Double Unders

Run 1 mile

NOTE: Post total time completed

Spiritual Work

A. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.