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.

Clear

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…

Balance

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

Clear

3 sets (not for time) of:

5 sots press (light)

5 muscle snatch (light–same bar)

Strong

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)

Balance

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…

The Daily Experience 1/22/15

IMG_3965

The Spiritual Program of WAR

This is the spot where I did a lot of my spiritual work yesterday. This is an old cemetery in Ogden, and it was a magical experience. Again, these are what keep me sober the most. At this spot I read mostly, but then I walked around and looked at the old tombstones, and worked on prayer.

The spiritual side of the WAR program, if participated in, is where the most change for you will take place. This experience created a new memory for me to lean on when I am struggling in my mind. Now I have this spot to go to and escape into my reading and day dreaming. I am a big fan of day dreaming.

Most are probably thinking that doing something like this is not for them, but it can be for you if you would just not be afraid to do something that is unordinary to you. I guess it is all dependent on how bad a person wants to change. If you want to change bad enough, then self introspection, reading, meditative thought, and everything else that we talk of in WAR will be tried by you instead of just heard by you.

Try the spiritual piece of the WAR program. Don’t just be a gym rat, but become intelligent.

 

Remote Program

A. For time complete:

100 walking lunges

75 bench dips

50 burpees

B. While cooling down, say a prayer of gratitude.

C. Read for 20 minutes (something spiritual / scriptures)

 

Student Program

Clear

AMRAP in 5 minutes @ 80%:

5 strict ring dips (deep range of motion)

5 burpee push-ups

Strong (wk 1)

A. In 4 work sets, build to a tough 7 reps in the Push Press; rest 90 seconds (Tech. over load)

B. In 4 work sets, build to a tough 7 reps in the Low Bar; rest 90 seconds (ROM over load)

Note: log, and technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.

Balance

A. 5 sets of:

20 UB Wall Balls

10 Toes2Bar

20 UB TnG Box Jumps (20)

10 Strict HSPU

…….rest 2 minutes

Note: post time completed with including the rests…

 

Life Coach Program

Clear

Complete (not for time):

30 Thrusters (bar)

30 calorie rows

30 HSPU

30 High Box Jumps (30)–step down

Strong

A. Clean & jerk (%1rm c/j) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

B. Snatch balance (%1rm sn) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

C. Front squat(%1rm front squat) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

Balance

Complete (medium intensity):

12 TGU’s (35/25)–slow & controlled

Row 15 minutes (conversation pace)

12 TGU’s (35/25)–slow & controlled

Row 15 minutes (conversation pace)

Note: post #’s and how all of this goes…

The Daily Experience 1/15/15

Life Coach Progression and Motivation

We are trying to get everyone to eventually become life coaches. That is the progression in WAR.   Student>>Mentor>>Life Coach. However, the only way you can become a WAR life coach is to be good at living the WAR lifestyle yourself. What’s your motivation for trying to become a life coach? Is because you truly enjoy helping people to change? Is it money only? If your motivation is money driven then you shouldn’t try and become a WAR life coach. You have to care about people before you can make money in helping people; and if you are thinking about money first, then the business world might be a better fit.

Yes, of course, we need money almost as much as we need air; but you have to truly love helping people to change first, before you can ever think about being compensated, especially in WAR. If you grow yourself into becoming a life coach that has proven he or she can lead people to change, then imagine how valuable you will be to the world; and for that, you will surely be compensated.

 

The Remote Program

A. 3 rounds for time of:

10 burpees

30 Air Squats

Run 400 meters (or for 2 minutes)

B. Read for 20 minutes, directly after

C. Send out a thank you text

 

The Student / Life Coach Program

Gym Experience Note: Move through the clear and strong fluently and quickly, with sticking to the rests. Then, rest for a time after, and get into the BALANCE.

Clear

3 rounds @ 80%:

30 Double Unders (shoot for UB)

15ft Hand Stand Walk

Strong

A. EMOM for 12 minutes: 1 snatch (full–start at 95/65 and build)

Note: More worried about technique, then final load; however, if you’ve got tech., then go..

B. Front Squat: 3 x 5 (80% 3RM); rest 90 seconds

Balance

For Time Complete:

30 OHS (95/65)–from ground

40 Box Jumps Overs (20)

50 Wall Balls–10ft

60 OH Walking Lunges (45/25)

70 Calorie Rows

200 Double Unders

Note: lets see who the big dawg on this one is 🙂

 

 

The Daily Experience 1/5/15

Inspirational-quotes-about-Life-you-must-keep-moving.-Albert-Einstein-quotes

Here we go–another week of being great!

For the student and life coach program we will be de-loading next week, and will go into another direction. Lets have less self pity and more determination to improve ourselves. Self pity is selfishness, and I too often fall victim to the self pity germ. For those of you that have been struggling, lets pick things back up and get back on track.

Let’s spread the word in 2015 about what we are doing in WAR. Be on the look out for more people that we can help. There is power in the group, so let’s reconnect with our training partners and hold each other accountable to the WAR lifestyle.

Make it happen everyone….

 

Here are some things to think about in 2015?

1) What are you reading? How many books do you hope to read?

2) How is your spiritual work coming along? How are you going to be better at working on your spirituality in this year of 2015?

3) How are your relationships with your family and friends going? Who do you need to make amends with this year? What relationships do you hope to repair?

4) How are you going to get better in the WAR gym experience? What are your fitness goals?

5) Where are you at with your nutrition? Do you understand nutrition?

** Please post on these five “things to think about in 2015.” Or email me your thoughts and goals.

LETS GO!!!

 

REMOTE PROGRAM

A. For time complete:

300 jumping jacks

30 burpees

300 jumping jacks

30 burpees

B. If possible, Jog for 10 minutes @ 75% effort (work on gratitude)

C. Read for 30 minutes (spiritual read) + say a prayer

 

STUDENT PROGRAM

Note: de-loading next week….

Clear

3 sets of:

60 second ring plank holds

60 second double unders

60 second burpees @ 70%

Strong

A. Power Position Snatch (TnG-full): 3 x 3 (drop each rep)

B. Snatch (full): 3 x 5; rest 2 min. (not TnG–drop each set, build each set / log; perfect reps)–beter than last week…

C. Low Bar Session (wk 3):

1) Find 3RM (week 3 of 3’s)

2) 3 @ 95% of 3RM

3) 3 @ 90% of 3RM

4) Every 2 minutes for 8 minutes perform: 6 low bar @ 80% (3RM)

NOTE: Post loads + how you do….

Balance

For Time (go hard):

30 Full Snatch (95/65)

Row 500 meters

30 Burpees over the Erg

Note: post time completed….

 

LIFE COACH PROGRAM

Note: de-loading next week, and then starting a new program.

Clear

A. 30 slow burpees + 30 ab mat sit-ups

B. Skill work / mobility–10 minutes

Strong

A. EMOM for 7 minutes perform:

5 TnG Power Snatches (115/85 and increase slightly until you can’t)

B. 4 sets of: (heavier & better than last week)

1 Snatch Balance + 2 OHS

…….rest 60 seconds

ME UB T2Bar

…….rest 60 seconds

(outlaw emphasis)

Balance

A. 3 sets of:

3 min. max effort burpees–6 inch target

…….rest 2 minutes

Note: post total reps…

The Daily Experience 12/30/14

Inspirational Movies

I watched Rudy last night–and what an inspirational film that is. I watched Forest Gump the night before that, and realized that by me watching inspirational movies caused me to feel good about things, so as of currently I’m on an inspirational movie kick.

Everyone thought Forest Gump was a dumb man, when in reality he had the special gift of being able to see God’s hand in everything, which the surrounding world could not understand. The world could never touch him because all he could see was the spiritual. What a gift he had. Can you imagine if all we could see was the spiritual? There would be no comparisons with others, or prideful contentious thinking. There would be no worries within us; we would carry the type of faith that all would be well with us so long as we live a life full of clarity and charity.

I’m recommending these two movies over the next week (Forest Gump & Rudy). Give them a watch and then post or email me what you’ve learned, or if you come to WAR then lets talk about them. The music in these two movies is powerful as well.

Make it happen,

 

REMOTE PROGRAM

A. Jog on a treadmill for 20 minutes (5.0 pace)

…….then walk for 10 minutes (meditate / prayer)–then do B.

B. For Time: 30 burpees + 50 bench dips

C. Read on site of experience for 20 minutes

 

STUDENT PROGRAM

Clear

A. Max Double Unders in 3 minutes

…….rest exactly 1 minute and do B

B. 35 Wall Balls (throw high & unbroken)

Strong

A. Power Position Clean (full): 3 x 3 –build to 3RM

B. Clean (full): 3 x 5; rest 2 min. (not TnG–drop each set, build each set / log; perfect reps)

C. Push Press Session (week 2):

1) Find 3RM

2) 3 reps @ 95% of 5RM

3) 3 reps @ 90% of 5RM

NOTE: Post loads…

Balance

A. For Time Complete:

50 Shoulder2Overhead (135/95)–from rack

50 Burpee Bar Hops

50 Dead Lifts (135/95)

50 Wall Balls–10/8 ft (20/14)

Note: Post total time that it took you to complete A, B, & C.

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of skill work/mobility

Strong

A. EMOM for 7 Min: 3 UB T&G C&J (build each set–perfect reps)

B. 4 sets of:

3 Front squat (sets across)

…….rest 90 seconds

ME Strict + Kipping HSPU’s

…….rest 90 seconds

Note: Post loads and how you felt.

Balance

A. For Time:

100 Double Unders

15 PS (115/80)

50 Double Unders

…….rest 3 minutes

B. 12 min. AMRAP of:

50 calorie rows

40 box jump overs (24/20)

30 Deads (225/150)

20 Bar Muscle Ups

Note: Post rounds / reps….

(outlaw emphasis)

Spiritual Work

A. Say a prayer while cooling down.

The Daily Experience 10/13/14

My Dance With #250

Check out my dance with the bar: doing 5 TnG Power Clean & Push Jerks with 250. Weightlifting is an art form; it’s all about efficiency of movement, especially when attempting 5 rep maxes for touch and go reps.

My effort was to keep the bar bouncing so that I did not have to work that hard when going into the jerk or when receiving the bar back down into the power position.

You have to be able to catch the bar back in the hook grip when going back down into the power position, which is an art in itself. From overhead, you bring it back down into the front rack position with an absorption coming from the softening of the knees but on the balls of your feet so that a bounce will then occur, making the transition into the hook grip possible and fluent.

Then when coming back up for another rep out of the power position, we then catch it in the same rack position as we did when bringing it down, and with having the same absorption and bounce for when going into the jerk.

 

REMOTE PROGRAM

Experience Note: plugged in, and be creative with where you do this experience.

A. Perform for time:

100 Air Squats

Run 800 meters

100 Push Ups

Run 800 meters

B. Afterwards, then read for 20 minutes on the site of where you performed the experience. Hopefully you can read on your phone–if not, then bring a book.

 

STUDENT PROGRAM

Clear

Complete @ 85%: (get loose)

Row 200 meters (aggressive pulls)

Run 200 meters (stretch it out)

15 Slow Goblet Squats (pause and stretch in the bottom)

Strong

A. Quickly, build to a tough single in the power clean

B. Front Squat Session:

1) 3 x 5 pause front squats (3 seconds in bottom); rest 2 minutes

C. Low Bar Session:

1) Find 10rm (better than last week)

2) 10 @ 95% of 10rm

3) 10 @ 90% of 10rm

NOTE: Post loads + how you do….

Balance

A. Every 2 minutes for 12 minutes perform:

5 TnG Power Clean & Jerk, AHAP (very challenging reps–build each set.)

B. Run 1 mile for time

Note: post load used + how you do.

Spiritual Work

A. 5 minute cool down walk — say a prayer.

 

LIFE COACH PROGRAM

Clear

A. Snatch Warm-Up–practice with the bar or 65lbs for 7 minutes

Strong

A. Pause Snatch (3 count pause at the knee): 5 x 2; rest as needed

B. 4 sets of:

B1) 3 TnG Snatch (full).

…….rest 90 seconds

B2) 60 seconds ME strict toes2bar

…….rest 90 seconds

C. Max Effort Unbroken TnG Snatch (full) @ 75% of todays 3rm.

Balance

EMOM for 12 minutes:

10 Wall Balls (20/14)

……In the remainder of each minute perform

ME Burpees

Note: Score is total burpees

Spiritual Work

A. 5 minute cool down walk — say a prayer

The Daily Experience 9/30/14

Loving Whats Going on in the WAR Gym Experience

I’m loving how the WAR gym experience is going lately; everyone is trying to learn and improve– and that’s what it’s all about people.

We have such a cool thing going on here at WAR, and many are coming to realize and finally see how the WAR gym experience can help them to escape the world for a time. It is empowering when we can find ourselves perfecting the technique in the strong, which now causes us to linear progress. It is empowering when we do our best in the BALANCE, even finishing a workout that we may have thought not to be not possible for us; but we did it, and we did it well, and now confidence surges through us like lightning does a rod.

Lifting weights in this way is so cool. There is not a day that goes by that I don’t give thanks to the sport of CrossFit and the style of strength and conditioning it has given way to. I now have a sport to participate in that will continue to challenge me as I advance in age, and for that I’m thankful….

 

REMOTE PROGRAM

A. AMRAP in 7 minutes of:

Burpees

B. Say a prayer while cooling down.

C. Practice walking on your hands for 10 minutes

 

STUDENT PROGRAM

Clear

3 sets of:

Ring / Hang L-Sit Hold, ALAP

45 Second Weighted Plank Hold (45/25)

……rest 60 seconds

Strong 

Strong Note: last week of this particular strong complex–we will advance into another, though somewhat similar direction next week. Keep logging and striving to linear progress. Compare your numbers from week 1 to see if you have gotten better. And then post so I can see where you are at..

A. 3 sets of:

1 Power Snatch + 3 OHS (build each set–log)

B. Push Press: 10rm. + 10 (95), 10 (90)–last week of 10’s, then moving to 5’s

C. Weighted Push-Ups (45/25): Max Effort x 3

NOTE: Post loads + reps + how this goes…

Balance

Complete 10 – 1 of:

OHS (135/95)–take from ground

Pull-Ups (advanced–CTB)

Note: post time completed…

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 3 sets (not for time) of:

30 Double Unders

30 ft Hand Stand Walk

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) ME UB Strict HSPU; rest 10 seconds; + 3 more

…….rest 2 minutes

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

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

Balance

4 rounds for total working time of:

Run 400 meters

20 C2B Pull-Ups

…….rest 1:1

NOTE: Post total rounds…

Spiritual Work

A. Say a prayer while cooling down.

The Gym Experience 9/22/14

Outlaw Camp / Seminar

Dan and I went to the 3 day Outlaw camp / seminar this past weekend. As many of you know, our gym experience program has been highly influenced by the Outlaw program, which is why we chose to attend this wonderful seminar. Some good changes are going to take place in our gym because of what we learned at the seminar and we are very excited to share it with you.

Many, especially those participating in the life coach program, are going to have to back down a bit to make some adjustment. If this is the case for you–then don’t worry, because it will only make you better in the long run. This is a sport of constant learning, and I myself am going to have to make some adjustments so that I can continue to linear progress in my lifts.

Strength and conditioning is such a good hobby to be in to, and there is not a day that goes by that I am not thankful for the sport of CrossFit. If we want to continue to be excited about the hobby of lifting weights and gymnastics, then we have to perfect the technique so that we can keep progressing onward and upward. However, it is you that has to want to get better. If you don’t take getting better serious, then you will stay the same–and chances are you will eventually fade away, in which you will no longer be under the protection of the barbell way of life.

 

REMOTE PROGRAM

Experience Note: plugged in, and be creative with where you do this experience. Up on a trail would be ideal–and don’t be afraid to get your shirt dirty 🙂

A. Perform:

Run for 10 minutes

50 Air Squats

Run for 10 minutes

50 burpees

B. Afterwards, then read for 20 minutes on the site of where you performed the experience. Hopefully you can read on your phone–if not, then bring a book.

 

STUDENT PROGRAM

Clear

A. 5 minute run @ 70%

B. 20 High Wall Balls

C. 30 burpees @ 85%

Strong

A. Quickly, build to a tough single in the power clean

B. Front Squat: 3 x 3, AHAP (be better than last week)

C. Low Bar Session:

1) 5 (75)

2) 3 (85)

3) 1 (90)

4) Every 2 minutes for 8 minutes perform: 3 Low Bar @ 85% + 8 Burpees

NOTE: Post loads + how you do….

Balance

A. 3-4 sets for times of:

10 Power Cleans (135/95)

10 Front Squat (135/95)

Run 400 meters

…….rest 2 minutes

Note: Every set is to be done at 100%. Post 3-4 time + total time with including rests.

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

Program Note: De–loading this week. Work on perfect technique….

Clear

1 set with an empty bar of:

5 power pos. shrugs

5 power pos. high pulls

5 power pos. snatches

5 over head squats

5 drop snatch

5 sots press

5 duck hops

5 tall snatch

Strong

A. Hang Snatch (just above knee): 5 x 1 @ 80%

B. 3 sets of:

B1) 5 TnG Squat Snatch @ 75% of 5rm.

…….rest 2 minutes

B2) Max Effort Timed Plank Hold-45lbs placed on hips (not push up position–no sag)

…….rest 2 minutes

Balance

“Open Workout 14.1”

10 minute AMRAP of:

30 Double Unders

15 Power Snatches (75/55)

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.

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. + 1×[email protected], 1×[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 Remote Experience

I read all day at this spot yesterday (huntington beach). Then went on a jog along the pier. Then went to an AA meeting in huntington beach. Words cannot fully describe the type of spiritual experience I had yesterday.

I listened yesterday– and then just went with what I heard; it was truly remarkeable of to where it led me. I talked to all kinds of people: and I was able to learn so much from them. I’m thankful that I had the courage to make action out of the thoughts and impressions that were flowing into my mind.

 

The Biking Experience

A. Go for a 45 minute bike ride (low intensity). It matters not what type of bike– just find a bike and go for a ride. I’m recommending a beach cruiser if you have one.

B. Read for 25 minutes in a cool location (preferably along the way of your ride)

C. Go to an AA, or an ARP meeting. If you have been going to a particular meeting, then search for another meeting that will be new to you.

Copy and paste: http://addictionrecovery.lds.org/find-a-meeting?lang=eng

D. Take a picture, and then describe your remote experience.