Saturday Red Session Week 4

Nice work this week everyone.  I’m so thankful for you all – and appreciate your continuous effort.  I can’t tell you how cool this whole thing is. Keep working hard to try and live this WAR lifestyle to the fullest, the rewards are incredible.  Love you guys.  Please let me know if there is anything I can help you with. See you next week.


Friday Red Session Week 4

WAR Workout

5 Rounds for Time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 3 Minutes.

NOTE: Time Each Round Individually, add up at the end for total score.  Log workout and times in your Journal.  Be diligent in your Gym note taking.

WAR Weekend Assignment

Do a workout with someone or by yourself.  Make the workout simple: body weight, running, snow shoeing, push ups, sit ups, pull ups, etc. Doesn’t have to be in a Gym, be creative. Do something fun that will push you both mentally and physically, then write about the experience in your journal.  I will provide ideas.

Journal Title: Doing WAR workouts by Myself & the role it will play in my life.

“Make this Happen. During down times we can kill BOREDOM and feel the VOID by doing a WAR workout “

Thursday Red Session Week 4

WAR Workout

Run 10 Laps – Conversation Pace


A. Front Squat – 5 reps X 5 (Pick a weight that you can do 5 sets across with same weight-245,225,205,185,155,135 – heavier than last week)

Rest 2 minutes

B. Power Snatch 8 Touch & Go Reps X 5 (Choose from 115, 95, 75)

Rest 2 Minutes

C. Hang Clean High Pulls 10 Reps X 3 (155, 135, 115, 95)

Rest 1 minute


Run 10 Laps – Good Steady Pace

Classroom Discussion

A. What Did you think about the Therapist’s presentation?

B. Discuss Monday and Tuesday Journal Topics: Values, Personal Mission Statement, Making Good Decisions VS Bad Decisions. Come ready to have a good discussion.  We gotta work just as hard in the classroom as we do in the Gym, if not harder.

“Exercise’n The Mind, It’s Brain Strength Training” -Eminem

Wednesday Red Session Week 4

WAR Highlight – Kael Applegate

Kael has been with me since day one of the WAR program.  He came in a shy, unconfident skinny kid who wasn’t sure about anything in life, let alone joining the WAR program.  Kael graduated from the 12 week program never missing a single night.  He is currently in week 10 of WAR Fit and still has perfect attendance.  It’s safe to say that he has found his new addiction, a healthy addiction.

Words cannot describe how proud I am of Kael, and of how thankful I am to have him be apart of this magical program. We here as a staff at WAR will support kael in all that he does forever, and will continue to help him on his upward journey to experiencing success.

Love you Brotha – you are an inspiration to us all.  Keep Make’n it Happen.

Tuesday Red Session Week 4

Classroom Discussion

7:00-7:30 – Northern Utah Therapy – Chet Brooks, LCSW.

Rewrite in your journal what you learned from the Therapist today.  Think about the things that he talked about and how they relate, or could relate to you. Think of someone in your life that made poor decisions.  How did it affect them later in life?  Now think about someone you admire who made good decisions – compare the two.  Where do you see yourself going?  Where do you want go?

Journal Title: Making Good Decisions Versus Bad Decisions & the Role it Will Play in My Life

WAR Workout

7:40-8:30 – Gym

A. Hang power clean 45 seconds (Pick from 135,115,95,75)

Rest 15

Row 45 seconds

Rest 2 minutes X 3

B. SDLHP 45 seconds (95,75)

Rest 15

Box Jumps 45 seconds (24,20)

Rest 2 minutes X 3

C. Ring Dips 45 seconds

Rest 15

Burpees 45 seconds

Rest 2 minutes X 3

NOTE: I will assign everyone to a group. A,B, or C. Upon completing 3 sets at any given station, you will move to the next.  Ex) If you are at A, you will move to B, etc. Score is total reps and Row Calories. Once you have been through A,B,C – you are done.

Thursday Red Session Week 3

WAR Workout

A. Front Squat – 5 reps X 5 (Pick a weight that you can do 5 sets across with same weight-225,205,185,155,135)

Rest 2 minutes

B. Hang Power Clean + Power Jerk 8 reps Unbroken (Choose from 155,135,115,95,75) X 5

Rest 3 Minutes

C. Snatch High Pulls 10 reps Unbroken. Hands Stay on the Bar (Choose from 135,115,95,75) X 3.  Keep good consistent back angle, explode at pockets.

Rest 1 Minute


Run 10 Laps for time

Classroom Discussion

A. What did you think about the Sports Psychologist’s presentation?

B. Discuss Monday and Tuesday Journal Topics: Patience, Work Ethic & Motivation.  Come ready to have a good discussion.  We gotta work just as hard in the classroom as we do in the Gym, if not harder.  THE BRAIN IS IMPORTANT.

Work Ethic is a set of values based on hard work and diligence. It is also a belief in the moral benefit of work and its ability to enhance character”

“Motivation is the driving force which causes us to achieve our goals”

Wednesday Red Session Week 3

The Crew –  I Love You Guys

Both Feet In

It’s one thing to do something half way, or a little bit, but it’s another thing to do something the whole way with both feet in. People often times don’t realize how much potential there is when a real commitment is made.  A real commitment requires sacrifice, possibly a huge sacrifice depending on how great a change you are looking to make.

Sometimes when people start thinking about completely changing their lifestyle, it becomes even harder than they anticipated.  Strange forces start working against them. These forces don’t want them to completely let go of their old lifestyle, in which something always comes up, or a new enticing opportunity presents itself, where the individual is lured and drawn back in.

So the question is, how do we put both feet in to a new lifestyle?  How do we really change?  The first thing that we need to do is to have a goal, or a vision in mind of the kind of person that we want to become.  When we envision ourselves becoming a certain way, we make better decisions, decisions that will help us become the person we envision.  Second, we have to take the necessary steps forward to obtain our goals or vision.  We have to make good decisions, and learn to stay away from the things that will cause us to make bad decisions.  Third, we have to stay on it.  We have to work at this change with a relentless pursuit. If we make a mistake, we get back on it.  If we make another mistake,  we get back on it – we don’t quit.  People tend to quit too soon when they make a mistake or have a slip up.  Don’t quit, it wouldn’t be worth the lifestyle change if it were an easy process.

-Dustin Hawkins

Tuesday Red Session Week 3

Classroom Discussion

7:00-7:30 – Sports Psychologist – Dan Friegang, PhD.

Rewrite in your journal what you learned from the Sports Psychologist today.  Think about the things that he talked about and how they relate, or could relate to you.  How would you rate your current work ethic?  What motivates you?

Journal Title: Work Ethic and Motivation & the Role they Will Play in My Life.

“Being passionate about something leads to motivation, and having motivation leads to a strong work ethic”

“Nothing comes easy; you have to work at it”

WAR Workout

7:40-8:30 – Gym

A. Back Squat 8, 6, 4, 3, 2 ( First 8 are more than a warmup, but not to bad. Last 3 & 2 should really push you. GET STRONG)

Rest 3 minutes

B1. Bench Press AMRAP (Choose from 245, 225, 205, 185, 155. Pick a load that will push you – lower reps better) X 5

Rest 10

B2. Sumo Deadlift High Pull 15 reps (95,75. Fast & Explosive. Use hips) X 5

Rest 10

B3. Supine Ring Pull Ups 15-20 reps (shoot for 15, advanced 20. Controlled Tempo) X 5

Rest roughly 2 minutes.

**Work in groups of 2 to 3, follow each other. One person does the entire round, then the next person goes.  Log loads & Notes in your Journal – this is important.


Monday Red Session Week 3

WAR Workout

A. KB Swing ladder for 12 minutes (70, 55 or 35)(1 on 1st min., 2 on 2nd minute, etc,)

Rest 3 minutes

B. AMRoundsAP of 5 ring dips in 10 minutes. (come off of rings after 5 reps=1round, Advanced 2 sec. hold at top)

+Rest 3 minutes

3 rounds of:

10 thrusters (Choose one of the four loads-135,115,95,75. Push yourself)

10-15 Unbroken Pull Ups (Shoot for at least 10, Advanced 15 CTB)

Rest 2 minutes

Classroom Discussion

Reading teaches you how to be a Patient Person, and really forces you to focus.

Journal Title: Having Patience & the Role it Will Play in My Life.

“Patience means active waiting and enduring. It means staying with something and doing all that we can—working, hoping, and exercising faith; bearing hardship with fortitude, even when the desires of our hearts are delayed. Patience is not simply enduring; it is enduring well”

Log your Gym Notes in your Journal, along with your Journal Topic Notes.  Be extensive, the Journal is the Heart and Soul of the WAR Program.  Sports Psychologist is presenting Tuesday at 7 in the conference room – we will workout after, BE ON TIME.

“Make it Happen Cap’n”

Welcome to Workout Addiction Recovery!

Hi Everyone, Welcome to WAR.  I’m so excited for you all to join me on this incredible journey.  If you strive to live the WAR lifestyle to the fullest, I promise you that an incredible change will take place in your life.  The type of change I’m talking about is a lasting change, not a temporary change.  So many people in life want immediate results and gratitude, however, immediate results aren’t real, they are fake.  You have to work tirelessly for lasting change to occur, and at times it isn’t easy, and can be very challenging.   Living the WAR lifestyle will challenge you in good ways, ways that will help you to grow and make progress in this tough world that we live in.  Thank you all for helping my dream become a reality.

There is no greater feeling than helping someone make a positive change in their life”