The Daily Experience 2/6/14

Seth Morrison. This dude can ski.

It is through hard work and dedication to a particular craft that one can become comfortable in overcoming their fears. The more that we practice, then the more we can come to find ourselves pushing past our own personal limitations. Life is all about pushing ourselves to do more. If we are staying the same then we are moving backwards–if we are pushing forward each day, with remaining clear, then all will be well with us and we will find ourselves with having the elite character.

Post what you think of the video…What are you afraid of– and do you have what it takes to overcome your fears?

Remote Program

CLEAR

A. Run 1 mile @ a medium pace–somewhat challenge yourself. Force thoughts of gratitude into your mind — look to be thankful for exercise….This could be done outside, indoors, or even on a treadmill. Post time…

STRONG

A. Front Squat: 5, 3, 1, 1, 1 (basically build to a tough single or new 1RM)

NOTE: If you have the technique, find out where you are at.. Post loads…

B. EMOM for 5 minutes perform: 5 Front Squat @ 70% of the single you built to in part A.

NOTE: Post loads and how this goes…

BALANCE

5 sets for times of:

10 Low Bar (185/125) + 15 Pull-Ups

rest 2 minutes

NOTE: Post 5 times. Make sure your low bar technique is there..

SPIRITUAL WORK

A. Directly after the workout — read for 20-30 minutes from your phone or out of a book. Read in your car, or even drive somewhere after leaving the gym and read. Goal is to read for 20 minutes before you get home, while your mind is working best after performing in the gym experience…Post how it goes…

 

Student Program

CLEAR

A. 10 Burpee Broad Jumps; rest 2 minutes X 2

B. L-Sit–Max Hold; rest 2 minutes X 3

STRONG

A. Low Bar: 7, 6, 5, 4, 3, 2, 1, 1

NOTE: Build each set. Technique needs to remain consistent especially as you get heavier…Post loads..

B. 3 Sets of:

10-15 Ring Dips + 10-15 Chin-Ups (reverse grip–slight kipp)

rest 2 minutes

BALANCE

A. 5 Min AMRAP of:

4 Box Jumps (24/20)

4 KB Snatch (55/35)

8 KBS (55/35)

rest to 10 minutes and then start B

B. 5 Min AMRAP of:

4 Burpees

4 Push Press (95/65)

8 Front Squat (95/65)

NOTE: Post rounds / reps completed for both A & B…

SPIRITUAL WORK

A. Directly after the workout — read for 20-30 minutes from your phone or out of a book. Read in your car, or even drive somewhere after leaving the gym and read. Goal is to read for 20 minutes before you get home, while your mind is working best after performing in the gym experience…Post how it goes…

 

Life Coach Program

CLEAR

A. Dynamic Warm-Up (Get loose by performing in the movements)

B. Perform @ 90% effort: 30 Burpees + 30 Ring Dips + 30 Wall Balls

STRONG

A. Build to a tough single in the Squat Clean – (new PR if you can)

B. EMOM for 5 minutes of: 5 TnG Squat Clean @ 60-65% of A.

NOTE: Stick to that exact rest time…Post loads..Also, post video if you can

C. Low Bar: 6 (70%), 4, (80%), 2 (90%), 1 (95%), 2 (90%), 4 (80%), 6 (70%).

NOTE: Post loads + how A, B, & C– goes for you…How did you perform?

BALANCE

A. Complete as many rounds/reps as possible in 7 minutes of:

5 TnG Squat Clean Thrusters (135/95) + 15 Pull-Ups

rest until the clock reaches 15:00 minutes and then perform….

B. For time:

75 KBS (70/55 — swing needs to clear ear)

75 KB Walking Lunges (70/55–holding it just like a goblet squat. Take 75 steps)

30 Toes2Bar

NOTE: Post rounds / reps for part A and  Post time completed for part B….

SPIRITUAL WORK

A. Directly after the workout — read for 20-30 minutes from your phone or out of a book. Read in your car, or even drive somewhere after leaving the gym and read. Goal is to read for 20 minutes before you get home, while your mind is working best after performing in the gym experience…Post how it goes…

 

 

The Daily Experience 1/23/14

WAR CONCEPT: The Power of Addiction and the Addiction of Power by: Dr. Gabor Mate….Take some time to watch this video; it’s very interesting. Post about what you thought…

Remote Program

A. Row a 5K for time, or if you don’t have a rower then run a 5k for time..During throughout, however, work on gratitude and prayer while also not letting your mind get the best of you when it tells you to quit. Push on, and endure through it.

Post how this goes for you..

B. Read for 25 minutes just before going to bed + pray and meditate for 5 minutes. This could just mean that you sit in a quiet area for a brief time, where you think about all of things you are thankful for.

Prayer is gratitude…

 

Student Program

CLEAR

A. Dynamic Warm-Up (Get loose by performing in the movements)

B. EMOM for 10 minutes perform: 6-8 Pull-Ups

NOTE: Post how B goes

STRONG

A. 5 Front Squat + 10-15 Supine Ring Pull-Ups; rest 2 minute X 4

NOTE: Need to be four work sets. So warm-up to where you are going to begin and then begin.. Post loads…..

BALANCE

4 Sets of:

Row 300 Meters

15 Wall Balls

10 Burpees

rest 3 minutes

NOTE: Post four times….These are to be done at 100% effort…

 

Life Coach Program

CLEAR

Dynamic Warm-Up (perform in the movements)

STRONG

A. In 10 minutes, build to a tough single in the Power Snatch

BALANCE (Invictus)

A. For times, against a running clock:

Row 500 Meters + 10 Power Snatch + 20 Toes2bar

when clock reaches 8:00, complete the following…

Row 500 meters + 15/10 Bar Muscle Ups + 30 Shoulder2Overhead (155/105)

when clock reaches 16:00, complete the following….

Row 500 Meters + 20 Toes2Bar + 40 HSPU

when the clock reaches 24, complete the following…

Row 500 Meters + 25 Over the Erg + 50 Ring Dips

NOTE: Post 4 times + how this went for you + loads..

SPIRITUAL WORK

Read for 25 minutes just before going to bed + pray and meditate for 5 minutes. This could just mean that you sit in a quiet area for a brief time, where you think about all of things you are thankful for.

Prayer is gratitude…

The Daily Experience 1/7/14

Quick video of WAR Dietician Jacie Bailey presenting last saturday to Cold Creek Wellness. Spread the word — we are doing incredible things for people here at WAR, and Jacie is playing a key role in that she is teaching people how to fuel themselves properly..

WAR PROGRAM NOTE: Dustin Hawkins & Bub Hatch will be presenting @ 6PM in the WAR classroom. All are welcome…

WAR CONCEPT: Good habits & Bad Habits…

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”–Aristotle.

It is true that life is full of choices–us choosing to participate in good habits and bad habits; I guess, then, our focus should be on us creating good, healthy habits for ourselves-so that our want to participate in bad, unhealthy habits will be no more due to the brightness of character that our good habits can lead us to having.

Write about this concept…share examples of how you can get your healthy habits to outweigh your not so healthy habits; and how by doing so you will eventually be participating only in bright habits as apposed to your old dark habits….

Post it….

Remote Program

CLEAR

A. 4 Sets of:

Run for 2 minutes (treadmill or wherever) +45-60 second Plank Hold (push up position)

NOTE: Not for time, however, look to carry a solid pace..

STRONG

A. Build to a tough single in the Push Press

B. Every minute on the minute for 5 minutes perform:

5 Push Press (70% of A) + 5 Burpees

C. Rest for 5 minutes…Work on prayer / gratitude. Read something powerful if you have it available on your phone..

NOTE: Post loads and how B goes. Did you keep it within the minute…

BALANCE

A. 4 Rounds for time of:

Row 300 Meters + 10 Pull-Ups + 15 Dips

NOTE: Post time completed…

B. Read for 30 minutes before bed + pray

 

Student Program

CLEAR

A. 2 sets (not for time): 10 Burpee Broad Jumps + 20 walking lunges (knee to chest)

B. Row 750 meters – medium intensity (pray / meditate–work on gratitude)

STRONG

A. Quickly–Build to a tough single in the close grip bench.

B. Take 65% of A, and perform: 10 Reps; rest 2 minutes; 10 reps..

C. 1 Power Clean + 1 Hang Power Clean X 5-7.

NOTE: Post loads — be detailed..Increase in the load for each set..

BALANCE

A. 10 Minute AMRAP of:

3 Hang Squat Clean (135/75) + 8 Box Jumps (24/20) + 8 Supine Ring Pull-Ups

NOTE: Post total rounds + reps….

B. Read for 30 minutes before bed + pray

 

Life Coach Program

CLEAR

A. Dynamic Warm-Up

B. 3 Sets of: 5 fast burpees + 10 fast russian KBS + 5 fast burpees; rest 1 minute

STRONG

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

B. 50 Weighted Push-Ups for time (45lb plate on back)–do with a partner…

NOTE: Post loads + time…

BALANCE

A. AMRAP in 20 Minutes of:

3 Clean High Pull (95) + 5 Push Press (95) + 7 Thrusters (95)

NOTE: Post total rounds completed..

B. Read for 30 minutes before bed + pray

 

 

 

The Daily Experience 1/2/14

Life Coach Dan Palmer doing Fran: 3:50. Nice work bro…It’s incredible what Dan is doing. Not many are living the lifestyle the way that he is right now. Keep it up bro. It’s inspiring to watch you live in such an elite way. Thanks for all that you do for WAR.

Click to Read WAR Article: More WAR–Less of the World

Remote Program

A. Run for 10 minutes (prayer / gratitude)

B. 7 Fast Burpees; rest 30 seconds X 3

+

C. 5 Sets of:

5 Low Bar Back Squat

rest 1 Minutes

15 Push-Ups

rest 1 minutes

5 Hang Power Cleans

rest 1 minute

15 Calorie Rows

rest 1 minute

NOTE: Post loads + total time…

D. Read for 20 minutes and then write about what you read for 5 minutes.

 

Student / Life Coach Programs

CLEAR

A. 12-15 Supine Ring Pull Ups; rest 1 minutes X 3

B. 10 Fast Burpees; rest 30 seconds X 3

NOTE: Go hard on B, doing the burpees as fast as you can. 

STRONG

A. Quickly, build to a tough single in the Power Clean

BALANCE

A. 7 Sets of:

5 Power Clean (70%-1RM, not tng)

rest 1 minute

15 TnG Box Jumps — fast (30/24)

rest 1 minute

5 Low Bar (75%-1rm)

rest 1 minute

15 KBS (70/55)

rest 1 minutes

NOTE: Post Loads + Entire time it took you to do this BALANCE, including rests…

The Daily Experience 11/3/13

The WAR Gym Experience

Remote

A. 4 Rounds For Time Of:

50 Meter Bear Crawl

50 Meter Burpee Broad Jump

25 Air Squats

B. Read for 20 Minutes + Send out a text message to someone thanking them for all that they do. (mom, dad, friend, etc)

NOTE: Post time completed + Post about the how the entire experience went..

 

Student

CLEAR

4 rounds @ 80%:

12 Ring Push Ups + 12 Box Jumps + 12 Sit-Ups

STRONG

A. Build to a tough Single in the Power Clean & Jerk

NOTE: Post what you build to + Video..

BALANCE

For Time Complete:

10 Power Clean & Jerks (135/95)

20 Kettlebell Swings (70/55/35)

30 Ring Dips

20 Kettlebell Swings (70/55/35)

10 Power Clean & Jerks (135/95)

NOTE: Post time completed…

 

Life Coach

CLEAR

A. 3 Snatch Balance; rest 2 minutes X 4

NOTE:Warm-up with several sets with just the bar or slightly loaded — and then begin your loaded sets; try and increase the load each set. Post loads and video..

Snatch Balance Video

STRONG

A. 2 Squat Snatch @ 80%; rest 2 minutes X 4.

NOTE: Post loads + video..

B. 3 – position clean @ 70%; rest 2 minutes X 4

NOTE: Post a video of this..To be done at 70% of your 1RM

3 – Position Clean Video

BALANCE

4 Sets for times of:

5 Power Clean @ 80% + Row 200 Meters + 5 Power Clean @ 80%

rest 2 minutes

NOTE: Post 4 separate times…