The Daily Experience 3/9/15

The WAR Gym Experience is so cool.

I’ll say it again, I’m thankful for the barbell and the confidence that it gives me. Learn how to use the barbell and it will give you confidence. Keep gaining an understanding of how to linear progress in all of your lifts. Pay attention to the details of your training by logging all that you are doing, and then trying each week to be better at your numbers. When you make a lift look beautiful, and are happy with yourself, then post it on the Grahm so that you can show everyone what it is that you are doing and the improvements that you are making.

Let the WAR Gym Experience lead you to feeling accomplished. In our lives outside the gym we may be currently feeling unaccomplished and down on ourselves, but through the WAR gym experience we can feel accomplished, which will then eventually roll over into us feeling accomplished in our lives outside of the gym as well. S0 keep chipping and don’t get too down on yourself. Remember, it is when we are down that we learn the most about ourselves so long as we stay clear and keep a good pace.

Keep making it happen everyone. I’m thankful everyday for the opportunity to be doing what I’m doing; and to be surrounded by such an awesome community. I love people that are searchers. People that are searchers are the most honest people around. People that are searchers know exactly who they are and what they need to do in order to be successful and happy in this life.

Keep being a people who are in a constant search for a better way to live life.

-Hawk 🙂

 

Remote Program

Note: compare to last week…

A. Run for 5 minutes (prayer / gratitude)

B. Complete 4 rounds for time:

20 Push-Ups

Run 200 meters

20 Air Squats

run 200 meters

C. Run for 5 minutes (prayer / gratitude)

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

 

Student Program

Program Note: Phase 2, week 4–de-loading in the STRONG..

Clear

3 sets of:

5 Strict HSPU (advanced elevated)

…….rest 30 seconds

15 ft hand stand walk

…….rest 30 seconds

Note: post how you d0 + time completed.

Strong (phase 2: wk 4–de- loading)

A. Split Jerk: 4 x 5 @ 80% (5rm)

B. Front Squat: 4 x 5 @ 80% (5rm)

Note: perfect technique. Be better than last week…

Balance

EMOM for 25 minutes:

min 1: 10 Thrusters (95/64)

min 2: 10 strict ring dips

min 3: 10 burpee box jump overs (20)

min 4: 10 box step ups ( 20 inch-alternating legs-bar on back 95/65)

min 5: 10 BTN Push Press (95/65)

Note: post how this goes…

 

Life Coach Program

Program Note: de-loading in the STRONG this week. Really work on mobility and technique this week.

Clear

3 sets (not for time) of:

5 sots press (light)

5 muscle snatch (light–same bar)

Strong.

A. Clean & jerk – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

B. Snatch balance + overhead squat – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

C. Front squat + power jerk – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

(outlaw emphasis)

Balance

A. EMOM for 4 minute:

4 Strict HSPU + 4 Ring Dips + 4 Burpees

…….then rest 3 minutes

B. AMRAP in 6 minutes:

10 KBS (70/55) + 10 burpees

…….then rest 3 minutes

C. 10 minute jog @ z1 pace

Note: Post how this goes.

The Daily Experience 3/5/15

The WAR spiritual work is hands down the coolest part of the program. I’ll say it again: I hope all of you are participating in the spiritual piece of the WAR program. If you are not, then you are missing out. Make it happen.

 

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. 10 fast burpees; rest 30 seconds x 3

Strong (Phase 2: wk 3)

A. Clean (full):

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

Complete 5 Rounds for time:

Row 400 meters

Run 400 meters

Note: post time completed…

 

Life Coach Program

Clear

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

Strong

A. Snatch from Blocks (just above knee): Build to a tough double. 1 x [email protected]%. 2×[email protected]%

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

C. BTN Split Jerk: Build to a tough double. 1 x 2 @95%. 2×[email protected]%

D. Snatch Balance: Build to a tough double. 1 x [email protected]%. 2×[email protected]%

(outlaw emphasis)

Balance

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

Note: post how this goes.

The Daily Experience 8/18/14

Me doing saturdays gym experience BALANCE “Framanda”–4:15. Cole started filming at about 11 thrusters in. I had a good experience and did the best that I could on that day, so I was happy.

The BALANCE

I go through ups and downs with the BALANCE; but I now realize the importance of me staying intense and doing the best that I can throughout them, regardless of how negative I might be feeling or where my nutrition is at. Of course, the pre workout nerves are there at first, but then they go away as I get lost in the escape of the BALANCE. The beginning seems to always be the worst until my heart rate adjusts in which I finally get comfortable with being uncomfortable.

Afterwards, and since I did the best that I could on that particular day, I feel lifted in my mood and happy with myself for participating in something that somewhat scared me. Now I am BALANCED, and ready to perform in all of life.

Post your thoughts, or an experience with the BALANCE

 

REMOTE PROGRAM

A. For Time Complete:

50 Burpee Push-Ups (go down & do a perfect push-up, then burped it out)

30 Perfect Push-Ups

50 Fast burpees

Note: post time completed..

B. Sprint 20 seconds @ 100%; walk pray / meditate for 4o seconds X 6

C. Drive or walk to a quiet unique spot and then read for 30 minutes.

D. After reading, and before you leave the quiet spot, say a prayer.

 

STUDENT PROGRAM

Clear

3 sets (not for time) of:

12 Perfect (postured) Air Squats into a box jump (24/20–step down)

…….rest 60 seconds

Strong

A. Low Bar: 5 x 5 @ 85%

B. Power Clean: 4 x 5, AHAP (heavier than last week)

NOTE: Post loads

Balance

3 Rounds For Time Of:

Run 200 meters

20 Wall Balls

20 KBS (55.35)

…….and then after the 3 rounds perform

60 Calorie Rows

Note: post time completed…

Spiritual Work

A. Drive or walk to a quiet unique spot and then read for 30 minutes.

B. After reading, and before you leave the quiet spot, say a prayer.

 

LIFE COACH PROGRAM

Clear

A. Arch Hold: 3 x 0:20 (holding PVC Pipe–clean grip)

B. Hollow Hold on Back: 3 x 0:20

C. Box Shoulder Stretch: 3 x 0:20

D. 20 slow burpee push-up Box Jumps (20)

Strong

A. 3 position snatch(floor, hang, power position-do not drop bar): Find Complex Max. + [email protected], [email protected]%.

B. 4 sets of:

1. ME Strict HSPU; rest 15 seconds; 3 more strict HSPU (after ME, then drop, rest, and then perform 3)

…….rest 90 seconds

2. 5 Pause front squats (3 second pause in the very bottom with minimal rest at the top)–heavier than last week hopefully: for 5 reps

…….rest 90 seconds

Note: Post loads + how this goes.

Balance

For Time:

Run 800 meters

30 kbs (70/55)

50 pistols

30 kbs (70/55)

Run 800 meters

NOTE: Post time completed.

Spiritual Work

A. Drive or walk to a quiet unique spot and then read for 30 minutes.

B. After reading, and before you leave the quiet spot, say a prayer.

The Daily Experience 6/24/14


Hawk–Clean & Jerk, 2 reps @ 300#

REMOTE PROGRAM

A. 10 sets of:

10 Bench / box jumps (higher the better)

Sprint 60 yards (guestimate if needs be)

…….rest 90 seconds–work on prayer & gratitude

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. Run for 5 min. @ 70%

B. L-Sit, max effort x 3

Strong

A. Build to a heavy single in the hang snatch

B. At 77% of A, complete 15 reps

NOTE: Post loads…

Balance

For time complete:

100 KBS (70/55)

75 Thrusters (bar)

50 Pull-Ups

25 Box Jumps (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

3 rounds (not for time):

2 TgU’s (55/35)

8 Toes2bar (slow & controlled–no kipp)

14 Calorie Rows (try and get a calorie a pull)

Strong

A. Shoulder Press: 3 (70), 3 (80). + max effort set @ 90%

B. Strict HSPU, max effort x 3

NOTE: post loads + reps

Balance

For Time Complete:

100 Double Unders

5 Burpee Muscle Ups

20 Hang Clean Thrusters (135/95)

5 Burpee Muscle Ups

100 Double Unders

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.

The Daily Experience 4/14/14

WAR LCC Alex Stracener performing:

7 Rounds For Time of:

5 Squat Snatch (135) + 5 Muscle Ups…Time was 14:38.

Give it a watch and notice how composed he stays; and how every rep looks same, even when he was tired. He didn’t fail any reps, which was an impressive performance, as this is an advanced workout.

Do you hope one day to be able to perform a workout such as this? If so, how are you going to get there? Alex has been going hard in the WAR gym experience coming up on four years now. He has been diligent and disciplined, which is why he is able to participate in a workout such as this. Think about the type of confidence he now carries knowing that he performed in a workout that most people cant perform in. Do you want this? If you do, I’m here to tell you that it is possible, but it takes hard work, dedication, and of course you staying clear in order to experience the higher way of life in the WAR gym experience.

Post your thoughts..

 

Remote Program

EXPERIENCE NOTE: Be creative, start out running in a unique are and then end up at a park to do the 15 minute AMRAP…

A. Run for 10 minutes @ 70% (work on gratitude & prayer)

+

AMRAP in 15 Minutes of:

5 Burpees

7 Box / Bench Jumps

9 Air Squats

+

B. Run for 10 minutes @ 70% (work on further gratitude @ prayer)

C. Read 25 minutes X 2 (different spots)

 

Student Program

CLEAR

3 sets of:

50 Double Unders

rest 1 minute

NOTE: Post total time including the rest..

STRONG

A. Quickly, build to a tough single in the low bar (not 1 RM)

B. EMOM for 5 min: 3 Low Bar @ 80%

C. Complete 50 Ring Dips

NOTE: post loads + how you did + time..

BALANCE

5 Rounds For Time Of:

8 Thrusters (95/65)

10 Calorie Rows

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

Life Coach Program

CLEAR

3 Sets @ 70%

21 Pull-Ups–UNBROKEN

21 Ring Dips–UNBROKEN

21 Wall Balls (12 ft)–UNBROKEN

NOTE: We are trying to linear progress in this triplet from–adding three more reps from doing it last thursday. Let me know if you get it UNBROKEN. If you have to break, thats fine, just finish the reps and post where you broke and when during the reps. Be detailed in telling me how this goes so I can program accordingly for the future..

STRONG

A. Low Bar: 5 (75), 3 (80), 2 (85), 1 (90 ++)

B. Every 2 minutes for 8 minutes perform: 4 Low Bar @ 80% + 7 Burpees

C. Quickly, build to a tough single in the squat clean

D. Every 2 minutes for 8 minutes perform: 4 Squat Cleans @ 80% + 6 Burpee Bar Hops

NOTE: Going heavier than last weeks percentages (5 percent). Lets get better and hopefully you can reset your 1RM on C, and possibly on A if you are feeling up to it. Also, adding one more burpee and burpee bar hop :)..Please let me know how this goes..

BALANCE

AMRAP in 20 minutes of:

8 Strict Pull-Ups

8 Box Jumps (30/24)

12 KBS (70/55)

NOTE: Post total rounds / reps..

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read 2o minutes X 2 (two different spots)

 

The Daily Experience 4/11/14

A perfect depiction of a remote / weekend experience. It’s important that we go out and create unique experiences for ourselves as much as we can. We create new and improved memories when we do….Make it happen..

Remote Program

AM (earlier the better–just before sunrise)

A. Run a 5 k for time (plugged in)–post how you do

PM (later the better–just before dark)

A. 6 steep grass hill sprints (30-40 yards) @ 100%

B. Watch an uplifting movie, or go to a movie. Watch something that is good for you…

 

Student Program

CLEAR

5 Sets @ 80%:

10 Ring Dips + 25 Double Unders

STRONG

A. Build to a tough single in the snatch (technique work-10min)

B. At 80% of A, complete 1 Power Snatch + 1 OHS–EMOM for 10 min.

C. Build to a tough single in the bench press, finishing with one set of max reps at 80%

BALANCE

A. 5 Rounds For Time Of:

10 Low Bar (135/95)

10 Pull-Ups

10 KBS (70/55)

NOTE: Post time completed…

SPIRITUAL WORK

A. Watch an uplifting movie, or go to a movie. Watch something that is good for you…

 

Life Coach Program

CLEAR

3 Sets (not for time) of:

10 Pressing Sit-Ups–heavier than last time

20 GHD Sit-Ups

STRONG

A. 5 Sets of: 1 Push Press+1 Power Jerk + 1 Split Jerk (increase in loading)

B. Low Bar: 5 (70), 3 (80), 1 (90)

C. Low Bar: 20 Reps @ 70% (1RM)

NOTE: Post loads + how this goes. How did C go?

BALANCE

7 Rounds for time of:

5 Squat Snatch (135/95)

5 Muscle Ups OR 5 Burpee CTB Pull-Ups

NOTE: Post time completed…

SPIRITUAL WORK

A. Watch an uplifting movie, or go to a movie. Watch something that is good for you…

 

 

The Daily Experience 3/20/14

Check out this awesome video that Tom put together. He did an awesome presentation in the classroom on Tuesday and he put this little video together as a part of it; I thought it was great.

WAR CONCEPT: The WAR Cause

We have so many great people who are involved with WAR; people who love being a part of a cause that helps people to change their lives. WAR does change peoples lives. I haven’t met one person who has given WAR a fair go who’s life has not been changed. The core values and principles of WAR will lead an individual on an upward journey towards experiencing success, peace, and happiness. I’ve seen it turn a dark character into bright character. I’ve seen it help people who struggle with the dark mind, ranging from depression and anxiety, to obviously addiction–and has even helped those who seem to have an inability to find balance and happiness in an uneven world.

The world in which we live in is uneven at times, where so many people are victims of circumstance. Some are born into situations that aren’t fair– in which they have to come up from the bottom in order to experience the fresh air. Some are already born breathing in the fresh air, having the comfortable life handed to them immediately. No matter what category one might be a part of, the WAR lifestyle can help anyone.

Exercise is gods greatest gift to we who struggle with finding happiness; and creativity is in us all, if we would just be courageous enough to act on the impressions that flow into our minds. That couplet, exercise and creativity, can cure most of our mind problems, as can they with boredom. Boredom, and the monotony of life seems to draw people back into their poor old habits; however, it is my belief that there is no such thing as boredom and monotony if we would only allow our creative self to shine out of us. There will be no more slow saturday afternoons, but they will now be made up of exercise, reading, and listening to the type of music that can play one our senses and emotions.

Post your thoughts….

 

Remote Program

CLEAR

For Time Complete:

75 Anchored Sit-Ups

40 Burpees

STRONG

A. As many reps as possible in 4 minutes of:

Hand Stand Push-Ups OR Hand Release Push-Ups OR Wall walks

BALANCE

A. Complete 5 sets for a total time of:

Run for 1 Minute

15 Push-Ups

30 Air Squat

NOTE: So you run for 1 minute, and then wherever you end up after that minute then stop and do your push-ups and air squats. Be creative, and do this experience in a unique location..

B. Cool Down: get lost in meditative thought and prayer..

 

Life Coach / Student Program

CLEAR

3 Sets of:

Row for 60 seconds @ 95%

Row for 60 seconds @ 65%

NOTE: Post total meters

STRONG

A. 5 Sets of:

Power Clean: 1. 1. 1. (rest 10 seconds in between singles-go heavy)

B. Front Squat: 5 (70), 3 (80), 1 (90), 5 (75), 5 (80)

NOTE: Post loads + how this goes..

BALANCE

A. 3 Rounds For Time of:

20 Wall Balls

20 Toes2Bar

B. 3-100 Meter Hill Sprints @ 90% (not very steep)

 

 

The Daily Experience 5/10/14

Take some time to watch this video. I thought it was good. Let me know what you think..

WAR CONCEPT: Mental Muscles

We will never amount to much at all in life if we remain in a cloud state of mind, which is why we should keep training, sweating, and having faith that all will be well with us if we stay spiritually, mentally, and physically healthy. If we are working hard each day at doing the right things, where we are constantly trying improve ourselves, then what would we really ever have to worry about in life?

Learning to lift weights is certainly important, but what about working on our spiritual and mental muscles? I have found that lifting weights isn’t enough for me–though it is a lot, and plays a most important role in my life. What I have found, however, to be the most important component of the WAR lifestyle for me, along with lifting weights, has been my constant search to improve my behavior by studying and acting on the spiritual side of things. For me, it’s trying to be obedient to a set of principles, which I believe that if followed, will lead me to finding the peace that I have always been seeking. For me (and this is me)–I focus on staying clean in the moral way, meaning no pornography, and watching what I think about. I have found that letting my thought role in an immoral direction leads me to not being able to feel the spiritual in my life, which I need to be able to feel that spiritual because without it I cannot feel charity running through my system; and I need charity running through my system because of how good it feels. I still like to get high, and having charity running through my system makes me feel high and good about myself.

The same thing happens when I relapse and take myself out of reality through opiate. Opiate then blocks the spiritual rays of charity, and when I cant feel that pure love that charity leads me to having, then I end up hating who I am.

So, then, we can conclude that God’s peace is a far better high than the worlds high. The only way, however, for us  to truly experience His peace in our lives is when we are finally willing to put away the world, and now be willing to learn and live His simple way of life.

Post your thoughts….

Remote Program

CLEAR

A. Run for 10 minutes @ a Z1 Pace (prayer / gratitude)

STRONG

A. EMOM for 10 minutes perform:

10–4 count flutter kicks

15 Hollow Rocks

BALANCE (do at a track if you can)

Complete 4 Rounds For Time of:

30 Air Squats

Run 400 Meters

NOTE: Post how you do…Scale as necessary

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

Student Program

CLEAR

A. Row for 5 min. @ 80%

B. 2 set @ 100% of:

10 Wall Balls + 10 Air Squat + 10 Burpees + 10 Push-Ups + 10 Ring Dips

STRONG

A. Low Bar: 5 (70), 5 (75), 3 (80), 2-3 (85), 1 (90), 1 (95+)

B. Power Clean: 1.1.1; rest 60 seconds X 5 (rest 10 sec. in between singles–increase in loads each set)

C. Build to a tough single in the push press

NOTE: post loads + how you did…

BALANCE

A. Complete 5 Rounds for time of:

10 Low Bar (135/95)

10 Burpees

rest 5 minutes

B. Complete 5 Rounds for time of:

10 KBS (70/55)–clear ear

10 Pull-Ups

NOTE: Post 2 times..

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

Life Coach Program

CLEAR

A. 3 Rounds for time of: 50 Unbroken Double Unders

B. 15 CTB Pull-Up; rest 30 seconds X 4 (unbroken–hit chest each time; butterfly)

NOTE: Post how you do and if you were able to do it as prescribed..

STRONG

A. Low Bar: 5 (75), 3 (85), 1 (90), 1 (95).

B. Low Bar: 20 rep max @ 70% 1RM. (minimal rest at the top–Unbroken reps. Post how you do)

NOTE: Post how you do + loads..

BALANCE

EMOM for 20 minutes perform:

Row or Run 200 Meters

3 Squat Clean & Jerks @70-75%–1RM

12 Burpees

NOTE: Post how you do on this..

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

The Daily Experience 3/7/14

This dude (Miko Salo) is the one of the best. He won the games in 2009 but has since been sidelined due to injuries. Take some time to watch him go after this workout — it will blow your mind how much pain he can endure. He’s by far one of my favorite CF athletes. Not many dare to go to the place that he goes in this workout. Post what you think about the video…

Remote Program

Experience Note: Be Creative, and try to end up somewhere unique.

A. Perform 15o Jumping Jacks and then…

6 sets of:

Run for 1 minute @ 90%

15 Fast Chest2Deck Push Ups

rest 1 minute

B. Directly after the workout, cool down, getting lost in prayer and meditative thought + Read for 30 minutes + briefly write about the experience…

 

Student / Life Coach Program

CLEAR

A. 3 Sets of : 10 Fast Russian KBS + 10 Fast Burpees; rest 1 minute

B. Practice CTB Pull-Ups for 7 minutes

STRONG

A. Build to a tough single in the OHS.

BALANCE 

CrossFit Games Open Workout 14.2

From 0:00-3:00

2 rounds of: 

10 overhead squats, 95 / 65 lb.

10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:12 overhead squats, 95 / 65 lb.12 chest-to-bar pull-upsFrom 6:00-9:00

2 rounds of:

14 overhead squats, 95 / 65 lb.

14 chest-to-bar pull-ups

Etc., following same pattern
NOTE: Post rounds / reps completed..Mike Lopez & Spencer Hunsaker are registered to compete. They are doing the workout over at the OAC around 5:30/6. 
 

The Daily Experience 2/14/14

WAR Life Coach Bub Hatch Doing a Remote Experience in Hawaii–The Haiku Stairs “Stair Way to Heaven”

Remote Program

Complete 10 Rounds For Time of:

5 Pull-Ups

10 Push-Ups–chest 2 deck

15 Air Squats

NOTE: Post time completed…

 

Student Program

CLEAR

A. Ring Plank Holds. 1 min with a push-up every 10 seconds, then rest 1 min X 10

B. 25 Burpee For Time

STRONG

A. Bench Press: 5, 5, 4, 3, 3, 2, 1, 1.

NOTE: Post loads

BALANCE

Row 1 Minute @ 100%; rest 1 minute–for 20 minutes

NOTE: Goal is to get to 3K. If you are under the 3K mark then perform 40 Burpees..

 

Life Coach Program

CLEAR

A. 35 Unbroken KBS–Heavy as possible

then rest exactly 2 minutes

B. 40 Unbroken Box Jumps (24/20)

then rest exactly 2 minutes

C. 45 Unbroken Wall Balls (20/14–10 foot mark)

NOTE: Post total time + how it went. Did you go all unbroken? If you couldn’t, then how far did you make it before having to break..If you break, then still finish the reps..

STRONG

A. Close Grip Bench: 5 (75), 3 (80), 1 (85), 1 (90), 1 (95), 1 (100+)

B. Every 2 minutes for 12 minutes perform: 6 Close Grip Bench @ 75%–1RM

NOTE: Post loads and how this goes…

BALANCE 

“Diane”–Bench mark workout. Lets see where you’re at…

For Time Complete 21, 15, 9 reps for time of:

Dead Lift (225 /155)

HSPU