The Daily Experience 3/18/14

Bed time routine…

WAR CONCEPT: Bed Time Routine

What does your routine look like? Are you watching TV?–Or are you reading, or both? What does your nutrition look like before bed? What time are you going to bed and what time are you waking up? Are you preparing the following days nutrition the night before?

Answer these questions and then further elaborate on what you are doing well on– and where you need improvement as far as having a healthy routine goes.

Post to comments…

Remote Program

A.  5 Minute Warm-Up Jog (prayer / gratitude)

B. Run for 2 minutes @ 90% effort, then walk for 1 minute X 7. (post how far you got + pictures)

C. 100 Push-Ups for time (where ever you finish B at–post)

D. 5 Minute Cool Down Jog (further prayer & Gratitude)

E. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Student Program

CLEAR

A. Tabata Sit-Ups-4 minutes

B. 200 Double Unders for time

STRONG

A. Build to a heavy single in the Power Clean

B. 5 sets of:

1 Clean Grip Dead Lift + 1 Power Clean + 1 Power Clean & Jerk

C. 50 Ring Dips (not for time–but fairly fast). Work on solid ROM, being smooth.

BALANCE

A. 3 Minute AMRAP of:

10 KBS

5 Burpees

rest 3 minutes

B. 3 Minute AMRAP of:

10 Wall Balls

5 Burpees

rest 3 minutes

C. Minute AMRAP of:

10 Hang Power Snatch (75/35)

5 Burpees

NOTE: Post 3 scores, rnds / reps for each 3 minute AMRAP..

SPIRITUAL WORK

A. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Life Coach Program

CLEAR

Complete 15, 12, 9 reps for time of:

Hand Stand Push Ups

KBS (70/55)–clear ears

Burpees

STRONG

A. EMOM for 6 minutes perform: 3-4 Close Grip @ 85%–1RM (post load used)

B. Max Reps: Close Grip Bench @ 70%; rest 2 minutes X 2 (post load + total reps)

BALANCE

4 Sets for times of:

50 Calories Rows

25 Push Press (95/65)

rest 3 minutes

NOTE: Post 4 times, as well as total time that it took you to finish with including the rest periods. Shoot to do those Push Press unbroken…

SPIRITUAL WORK

A. At night, go outside your house and get lost in meditative thought and prayer for 3-5 minutes…

 

 

The Daily Experience 3/17/14

Me and my little man watching some sunday college baseball–Utah vs Oregon State.

WAR CONCEPT: Coaches Within Our Families

I’m starting to realize that hanging with my kids is the greatest form of spiritual work that I can participate in. Living in the moment while hanging out with my kids helps me to appreciate living the clear life. They are so innocent and perfect because they cannot yet be held accountable for any decision that they make; however, I will most definitely be held accountable for the example that I set for them, which makes me even more motivated to continue on in trying to live clear life.

We all need to be coaches within our homes. Our home is where our greatest work needs to take place. We need to be home on Friday and Saturday nights, with having a clear and spiritual presence about us. We need to be patient and slow to anger even when it might seem necessary to grow in anger. We need to wake up and perform for our kids in the morning even when we might feel tired and run down. We need to show our family that we are not lazy, and that we are healthy, active, and willing to go the extra mile for them even when it might get really uncomfortable for us.

What do you think? Post thoughts…

 

Remote Program

A. 100 Burpees for time

B. Directly after — perform a 5 minute cool down jog (prayer / gratitude)

C. Read 20 minutes X 2 (different spots)

 

Student Program

CLEAR

A. 1 min. ring plank hold; rest 1 min. X 4

B. 7 Minutes to work on OHS / Snatch Balance (post how it goes + load)

STRONG

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

B. Build to a tough single in the power snatch (be better than last week)

C. EMOM for 6 minutes perform: 3 TnG Power Snatch @ 65-70% of B.

NOTE: post loads + how you did…

BALANCE

A. AMRAP in 20 minutes of:

10 Low Bar (115/75)

10 Push Press (75/33)

25 Double Unders

10 Pull-Ups

10 True Push Ups (elevated on 45lb plates)

NOTE: Post total rounds completed..

SPIRITUAL WORK

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

B. Read for 30 minutes

 

Life Coach Program

CLEAR

A. 30 Seconds of Double Unders; rest 30 seconds X 10

B. 18 Unbroken CTB Pull-Up; rest 2 minutes X 4 (unbroken–hit chest each time; butterfly)

NOTE: 3 added reps from last week, however there is now a longer rest. Post total reps for DU’s and post how you do on B. How is your butterfly coming along?

STRONG

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

B. Low Bar: 10 reps @ 75% 1RM. (minimal rest at the top–Unbroken reps. Post how you do)

NOTE: Post how you do + loads..

BALANCE

AMRAP in 20  minutes of:

Row 150 Meters

2 Muscle Ups (ring or bar)

4 Squat Cleans (115/75)

8 Burpee Bar Hops

4 Squat Cleans (115/75)

2 Muscle Ups (ring or bar)

Row 150 Meters

NOTE: post total rounds. That last 150 obviously becomes 300 going into another round..

SPIRITUAL WORK

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

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

 

The Daily Experience 3/14/14

The Dead Lift

In life, we have to be able to pick stuff up, and if we find ourselves at some point not being able to– then we will more than likely be in a wheel chair, which is why we should learn how to pick stuff up properly, and be strong in doing so. I wanna be 85 and still throwing a 60 lb pack on my back and hiking into the back country of Yellowstone with my grand kids, and I will as long as keep staying strong in the low bar and the dead lift.

The flabby posterior chain is not what we promote having in WAR. We don’t care about having those hollywood abs and pecks, but we only care about how strong our back, ass, quads and hamstrings are. Our legs are what move and help us to create for ourselves. Life is all about creating and making shit happen. We need our legs so that we can create.

We need to be able to create physical experiences for us and our kids; we need to be able to move that heavy rock in our yard; we need to be able to run a 5k for charity; we need to be able to mtn bike, ski, hunt, and fish; we need to be able to protect ourselves and our family from danger; we need to be able to save that kitten who is caught in a tree:)–as I’m sure you now get the point.

We need our legs and posterior chain to be strong….Post your thoughts to comments…

Remote Program

CLEAR

A. Every Minute on the Minute for 15 Minutes Perform:

20 Second Push-Up Plank Hold + 3 Hand Release Push Ups

NOTE: So you do 20 second hold on the top of the minute and once the 20 seconds is up you go straight into 3 hand release push-ups..

STRONG

AMRAP in 7 minutes of:

5 Burpees + 15 Bench Dips

BALANCE

A. Run 1 mile @ 80% effort

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 box jumps for 7 minutes

STRONG

A. Build to a tough single in the Dead Lift 70-75% (get warmed-up).

BALANCE 

CrossFit Games Open Workout 14.3

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

NOTE: Post how you do. Set your weights up so that you can add them to your bar easily. 

 

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 3/4/14

WAR CONCEPT: Cloud VS Clear

What a Lifestyle. Why would we ever want to be clouded and lazy when we could be clear and active? Clouded and lazy leads to TV, regret, and self pity. Clear and active leads to happiness and feelings of self worth.

When we are clouded– we, often times are led in to believing that we are free because how we are able to rebel. However, it is actually the opposite; when we are addicted to being clouded we are less free because of how it hinders our ability to see all the pretty colors of life. Trapped in tunnel vision is what happens to us when we are caught up in the cloud escape, though we wouldn’t know it because we think we are in a cloud.

“Todays a whole new chapter, it’s like an enormous asth-ma, thunderstorm has passed ya–you weathered it and poked it’s eye out with the thorn bush that you, used to smell the roses, stopped to inhale, can’t even tell your nose is, stuffed, so focused on the bight side, then you floor the gas pedal and hit the corner faster, the more asserted, never looking back– may hit the curb, but every day is a new learning curve, as you steer through life, sometimes you might not wanna swerve but you have to, to avert disaster” —Eminem, Beautiful Pain

Post comments. If you haven’t listened to that EM song then do it… Let me know what you think..

 

Remote Program

A. 7 Minute Warm-Up Jog (prayer / gratitude)

+

B. Sprint 80 Meters (preferably on grass and in a unique location even from last week); rest 2 minutes X 8

+

C. 7 Minute Cool Down Jog (further prayer & Gratitude)

+

D. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Student Program

CLEAR

A. Row for 5 minutes @ 80%

B. 10 OHS (bar/pvc), 10 Push Press (bar) X 3

STRONG

A. Build to a heavy single in the muscle snatch (build sets–work technique)

B. Every 2 minutes for 10 minutes perform: 3-5 TnG Muscle Snatch @ 65% of A.

C. Close Grip Bench: 5, 5, 3, 2, 1, 1, 1 (compare to last week — be heavier)

NOTE: Post loads + how you do…

BALANCE

A. 5 Minute AMRAP of:

10 Push-Ups

10 KBS (70/55)

Rest 3 minutes and then….

B. 5 Minute AMRAP of:

10 Calorie Row

5 Burpees

NOTE: Post total rnds completed + how it went..

SPIRITUAL WORK

A. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Life Coach Program

CLEAR

A. 3 Minutes of Max Double Unders

then rest exactly 1 minute

B. 2 Minutes of Max Box Jumps (24)

then rest exactly 1 minute

C. 1 Minutes of Max Burpees

NOTE: Post total reps…

STRONG

A. Find todays 1RM in the close grip bench (hopefully new PR)

B. EMOM for 8 minutes perform: 2-3 Close Grip Bench @ 85% of A.

NOTE: Post loads + how B went..

C. 50 Perfect Chest2Deck Weighted Push Ups for time (45lb plate on back)

NOTE: Post time completed… These need to be done with perfect range of motion, keeping a good bridge with going chest to deck but also returning to full extension..

BALANCE

4 Rounds For Time:

Row 300 Meters

15 OHS (95/65)–taken from the floor.

NOTE: This is to be done at 100% effort–lets see how you do.

SPIRITUAL WORK

A. At night, go outside your house and get lost in meditative thought and prayer for 3-5 minutes…

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 1/21/14

WAR Concept: Weekend Experiences

A selfie of me doing last weeks weekend experience. I had a great experience. I did it on sunday, where I headed off into the cold brisk day with only having uplifting music playing in my ear, and nothing more; it was perfect. I was gone for roughly 90 minutes. I jogged some, and then I walked some. I decided to take my journey up into the highland neighborhoods, wanting a bit more challenging terrain to unfold in an effort to get my blood boiling. I sprinted up hills, and then I walked many of the strait aways. After I made my way down I ended up walking the remainder of the way home. I had a great time, with just me, my music, and God….Try it if you haven’t already….

Remote Program

A. 5 Sets for times of:

20 Calorie Row

15 KBS (55/35)

10 Push-Ups (chest2deck)

rest 2 minutes

B. 10 minute cool down walk while listening to good, inspirational music. Nothing hard, but something soft. Work on prayer and gratitude along the way.

SPIRITUAL WORK

A. Read for 20-30 minutes. Something powerful…

B. At night time, and just before bed, walk outside your house and say a prayer/get lost in meditative thought.

 

Student Program

CLEAR

A. For max time complete 3 rounds of:

Ring Plank Holds while completing one ring push-up every 10 seconds

B. 30 Overhead Barbell lunges (snatch grip–45/35)

STRONG

A. 5 minute of Snatch Balance Work (45lb bar)

NOTE: If you are not familiar with the snatch balance then google Mike Burgener and snatch balance.

B. 3 Hang Power Snatch; rest 2 minutes X 5

NOTE: make these strong and powerful; be progressive with the weight. Keep challenging yourself each set. If you are confident with the snatch then make these squat snatches…

BALANCE

3 Rounds for time of:

10 Push Press (135/85)

10 Burpee Box Jumps

10 Toes2Bar

SPIRITUAL WORK

A. Read for 20-30 minutes. Something powerful…

B. At night time, and just before bed, walk outside your house and say a prayer/get lost in meditative thought.

 

Life Coach Program

CLEAR

3 sets of:

10 Fast Russian KBS (70/55) + 10 Fast Burpees

rest 1 minute

NOTE: Post total time completed including rests…

STRONG

A. Build to a tough single in the Push Press

B. EMOM for 7 minutes of: 3 Push Press @ 80%

NOTE: Post loads

BALANCE

3 sets for times of:

10 Squat Clean (135/85) + 20 Pull-Ups

rest 2 minutes…

NOTE: Score is total time, including two minute rest. Be accurate….

SPIRITUAL WORK

A. Read for 20-30 minutes. Something powerful…

B. At night time, and just before bed, walk outside your house and say a prayer/get lost in meditative thought.

 

 

 

 

 

The Daily Experience 1/13/14

WAR CONCEPT: Seasonal Depression

There can be beauty found in the winter time I guess. All of us seem to get a little down and depressed in the winter; and many even struggle with their addiction, including myself. I say we just work on having a different outlook on winter. There is beauty to be had even on the gloomiest of all days. I say on these gloomy days we work on our spiritual selves the most– because it is true that gloomy days seem to go right in line with the spiritual. I know that when I am dark in my mind and I choose to work on my spiritual self by studying about Christ, it is only then that I seem to learn the most about myself — and then all of the sudden that dark, gloomy, snowy day became a bright and comfortable day- because of how I was just willing to embrace the gloom.

I think it is important for us to embrace when uncomfortable times arise, and to just realize that maybe the purpose for us being uncomfortable now is so that we might appreciate when we finally do find some comfort later.

The cold winter is what awakens our appreciation for the beauty of the spring and summer. The hot summer is what leads us to appreciating the cool fall. But when the end of the cool fall approaches we all take a big breath because the dark winter months are about to grab ahold of us.

Post what you think..Do you struggle in the winter?

 

Remote Program

CLEAR 

3 Sets of:

Row 200 Meters (95% Effort) + 10 Fast Burpees; rest 2 minutes

NOTE: Post 3 times — challenge yourself

STRONG

A. 5 Low Bar; rest 2 minutes X 5

NOTE: Read / meditate during rest–heavier than last time. If you don’t already, you need to be able to read off of your phone (amazon kindle — or iBooks)

BALANCE

A. For Time Complete:

50 Low Bar (95/65) + Run 800 Meters + 50 Burpees

B. Say a prayer in your car, or wherever — just say a prayer, and be real in it..

 

Student

CLEAR 

3 Sets of:

Row 200 Meters (95% Effort) + 10 Fast Burpees; rest 2 minutes

NOTE: Post 3 times — challenge yourself

STRONG

A. Low Bar: 5 (70), 3(80), 1(90). + [email protected]%; rest 2 min X 2

B. 50 Toes2bar for time

NOTE: Post loads + times

BALANCE

A. 5 Rounds for time of:

10 Goblet squats (70/55) + 15 KBS

NOTE: Post time completed…

B. Cool down — work on prayer and gratitude for 5 minutes..

 

Life Coach

CLEAR 

3 Sets of:

Row 200 Meters (95% Effort) + 10 Fast Burpees; rest 2 minutes

NOTE: Post 3 times — challenge yourself

 STRONG

A. Build to a tough single in the Power Snatch

B. 3 Power snatch (75%); rest 45 seconds X 9.

NOTE: Slightly heavier than last week..Stick to that exact rest time…Post loads..

C. Low Bar: 5 (70), 3 (80), 1 (90), 1(93). + EMOM for 3 Minutes of: 3 Low Bar (83%)

NOTE: Slightly heavier than last week, minus 1 rep, minus 2 minutes. Post loads and how this goes…

BALANCE

A. 4 Sets of:

45 Seconds max effort of PC & J (185/115)

rest 45 seconds.

         rest / read exactly 5 minutes and then move on to B. 

B. 3 Rounds For Time Of:

15 Wall Balls + 10 CTB Pull-Ups

NOTE: Post loads + total reps and rounds..

C. Cool down — work on prayer and gratitude for 5 minutes..

 

 

The Daily Experience 1/10/14

WAR CONCEPT: WAR Strength & Conditioning Prepares Us.

WAR Strength & Conditioning prepares us for all physical things. If we are wanting to throw a 70lb pack on our back and hike twenty miles into the backcountry of yellowstone – we can. If we need to run a 5k, or even a half marathon — we can. If we need to pick heavy stuff up in our yard, or at our job – we can. If we need to protect ourselves — we can. If we need to play with our kids – we can. If we need to sprint – we can.

What else does WAR strength & conditioning lead you to achieving. ..What can you do now because of WAR strength & conditioning? Post comments..

Remote Program

CLEAR

A. Run for 10 minutes – (gratitude/prayer)

STRONG

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

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

5 Close Grip Bench (70% of A) + 5 Burpees

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

BALANCE

A. 5 Sets of:

8 Pull-Ups

10 Dips

8 Pull-Ups

10 Dips

rest 2 minutes

NOTE: Go hard — try and do Unbroken. Post 5 separate times. You are resting exactly 2 minutes after each set..

B. Post about how your week of training went. How do you feel? Are you improving? What do you need to work on? etc. etc…

 

Student Program

CLEAR

A. Dynamic Warm-Up

B. Tabata Sit-Ups – 3 minutes (low score)

STRONG

A. For Time Complete: 50 Ring Dips

rest 1 minute and then…

B. For Time Complete: 30 HSPU’s

NOTE: Post time completed. Scale HSPU’s with hand release push-ups..

BALANCE

A, 5 Sets of:

7 Push Press (135/75)

14 Toes2bar

7 Push Press (135/75)

14 Pull-Ups

rest 3 minutes

NOTE: Try and do it all unbroken — so be wise in how you choose your loading. I’d rather see Unbroken crisp reps, than broken and not so crisp reps. Time each set — so post load used and 5 separate times..

B. Post about how your week of training went. How do you feel? Are you improving? What do you need to work on? etc. etc…

 

Life Coach Program

CLEAR

A. Dynamic Warm-Up

B. Tabata Sit-Ups – 3 minutes (low score)

STRONG

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

B. 30 Close Grip Bench for time – 85% of 1RM (make sure you have a spotter)

NOTE: Post loads + Time

BALANCE

A. 4 Sets of:

8 Bent Over Rows (155/95)

1 Power Clean (155/95)

12 Unbroken Push Press (155/95)

16 Unbroken Pull-Ups

rest 3  minutes

NOTE: Challenge yourself on the loading. Depending on strength level, start at 95, 115, 135, or 155, and then try and improve each set with trying to get it all unbroken. Keep a good back angle on the BOR’s — and really focus on pulling with your lats with having tight hamstrings. Weight needs to hit the ground each time..After the BORr’s you then PC it up and go into the push press. Film a complex..Post loads + 4 separate times…

B. Post about how your week of training went. How do you feel? Are you improving? What do you need to work on? etc. etc…

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