Gym Experience

Experience A Chairlift

CLEAR

A. For Time Complete 40-10, 30-20, 20-30, 10-40, reps of:
Ring Push + Toes2Bar

NOTE: You go 40 ring push ups, 10 toes2Bar, 30-20, and so on and so forth. Log time completed. Scaled: push ups/knees2elbows.

STRONG

A. Find your 1RM in the Clean and Jerk

NOTE: Set a new PR. Film it. 

B. 3 Back Squat (Low Bar); rest 3 minutes X 4

NOTE: 4 work sets; slightly heavier than Thursday; compare notes.

BALANCE

A. 4 Sets of:
3 TnG Squat Clean Thrusters + 15 Thirty Inch Box Jumps + 3 TnG Squat Clean Thrusters; rest 2 minutes

NOTE: Squat Clean Thruster Loads are: 165/95. Pick a load that will challenge you. Time each round. Stick to the rest at only 2 minutes. Scale box jumps as necessary.

WAR CONCEPT: Talents

It is true that many are born with great talents; some have been blessed with greater talents than others. Some were born into better situations than others. Some were born with addictive personalities, and some were not. Whatever situation we have been born into, or whatever great gifts we have been blessed with, it matters not if we don’t utilize our talents in a way that is towards the improvement of not only ourselves, but all of mankind. If we just go on in being controlled by our addiction, then we will not have much to offer anyone. But if we go on in searching for a higher way of life; a life that is free from all manner of addiction, then we will blossom into a great person, and one who has much to offer, regardless of where our talents lay, or the situation we have be born in to, for our weaknesses will be made strengths; and we will have the new ability to recognize where our true talents lay, since we will have remained clear, then making us more capable for the receiving of inspiration from on high.

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Gym Experience

THE STRONG

WAR PROGRAM NOTE: Dustin Hawkins & Cole Boyer will be running the Classes/Classroom. The Classroom discussion/presentation will be at 6:15. Please be on time. 

CLEAR

A. 75 Reverse Grip Strict Pull Ups For Time

NOTE: These are to be done strict, and using the reverse (bicep curl) grip. Advanced – CTB.

STRONG

5 Sets of: 
5 Heavy Clean High Pulls; rest 30 seconds + 5 Heavy Shoulder Press; rest 2 minutes. 

NOTE: Challenge yourself on the loads. Have two bars set up, with the loads you are going to use. 

BALANCE

A. 2 Cycles of:
2 Minute Tabata Calorie Row; rest 1 minute + 2 Minute Tabata Burpees; rest 1 minute + 2 Minute Tabata KBS (70,55,35); rest 1 minute – and then proceed to do a second cycle. 

NOTE: Score is total reps/calorie rows accomplished.

WAR CONCEPT: What He Wants 

The Dragon wants us to all be the same people; He wants all people to be in common where they fall under the same mediocre category. He doesn’t want anybody to step outside the box, rise above the rest, and to think for themselves. He wants people to remain lazy, and even caught up in feeling sorry for themselves -with the poor me attitude. If He can keep people lazy, and even locked into their addictions, then He will not have to worry about them making a difference in the world. He doesn’t want anybody competing, but He only wants them looking for the easy handouts so that they will remain in that mediocre category; which is the category that He can easily rule over and control since their will be no light to fend off his darkness, then making it easy for him to instill that darkness even further into their mind- till eventually they have nothing left but a dark and even blackened soul.

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Gym Experience

Replace IT

CLEAR

A. Ring L-Holds ALongAP; rest 2 minutes X 4
      +
B. 10, 15, or 20 Unbroken Ring Dips; rest 1 minute X 5.

NOTE: Choose 10, 15, or 20 as a rep scheme depending on skill level. Try and stick to the scheme you choose, even if you are doing them banded. Stick to the rest. 

STRONG

A. 3 Snatch; rest 90 seconds X 4

NOTE: Not TnG. Work on catching it in the bottom. For those who are beginners, power snatch it with a light load, then work on going into the OHS. Work in the range of 70%-80% (1RM); start out at 70%, then working your way towards 80%.

B. 3 Back Squat (Low Bar); rest 3 minutes X 4

NOTE: 4 work sets; slightly heavier than Monday; compare notes.

BALANCE

A. 3 Rounds for time of:
Row 1K + 15 Thrusters (75) + 15 Pull Ups

NOTE: Log time completed. 

WAR CONCEPT: The Replacement Method Scenario

What am I going to do on this Friday night? How am I going to remain clear? I guess I have that new book to look forward to; the one that I bought earlier in the week about Jesus Christ. Maybe I’ll read that book tonight and it will help me to relax. I’m even hopeful that it will assist me in seeing past my addiction on this particular night. Maybe I’ll read and then write about what I’ve read, and then I’ll go rent a Red Box, and then watch that Red Box while I casually read and study.

I love studying about Christ. Every time I do study about Him, where I tie that study in with prayer and writing- I do seem to find peaceful happy thoughts. Hopefully I can keep studying about Him and his wonderful ways, because I have definitely found a great comfort through this unique, yet powerful study. Hopefully I can make this type of study into an addiction. I feel like I am close to making it into an actual addiction, because I do, in a unique but lasting way, get high when I study about Christ. Maybe the study of His words is the answer for me in replacing my poor addiction with something else that is real and lasting. 

Now instead of always wanting to take myself out of reality, I just take myself out of reality through the study of Christ. Now when I feel like I have nothing to look forward to on the weekend, I realize that I do have something to look forward to, which seems to be a spiritual experience that I cannot fully describe, however, as I move forward with faith, clarity, and poise- I am finding that I am more motivated now than ever before-to continue on in moving forward with this new life of clarity, since I now seem to have something to hold on to. I now seem to have something that can provide me with lasting relief from the storms of life. This new high through Christ that I have spoken of-seems to be a better high, and one that is motivating me to walk away from that old addiction of mine, and more towards becoming addicted to the study of Christ and his wonderful way of life, for this type of high has proven to be more real, and even better in the way that it lifts my mood.

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Gym Experience

 WAR Lifestyle Coaches Cole Boyer and Alex Strascner perform their last round of 9 of 15,12, 9 reps for time of: Push Jerk (155) + 30 Inch Box Jumps

CLEAR

A. 20 (slow with good form-not for time) Turkish Get Ups

NOTE: Use 55/35lbs

STRONG

A. 3 Clean Grip Dead Lift; rest 2 minutes X 3

NOTE: Compare old notes, look to be stronger. Keep that butt down, trying to maintain a consistent back angle throughout.

B. 2 Power Clean & Jerks @ 80%; rest 1 minute X 5

NOTE: Use 80% of your 1RM. Really working on being explosive through the hips on the power clean; and then concentrating on a good hip drive going into the jerk, then being quick under the bar. After your fifth set of 2 @ 80%, then keep building to a tough single (in the power clean & jerk-above parallel).

BALANCE

A. 5 Rounds For Time Of:
5 TnG Power Cleans (155/95) + 7 HSPU + 9 Toes2Bar

NOTE: Make sure you are standing up a the top of your PC each time. Log time completed. Scale as necessary. Listen to your body.

WAR CONCEPT: Envision This

“Now when we go to work, we leave at lunch time and head to the nearest track to perform a high intensity workout that involves the working on the mind, body, and spirit, where we have packed a lunch and experienced intensity physically, but also have worked on our spiritual self through prayer and meditative thought.  We even had some dumbbells in our car so that we could add to the experience. After the 45 minute experience, we change quickly back into our work clothes and are back at work within the hour-working, and even working at a higher level than before because we have now had the opportunity to get our endorphins rolling through exercise; and our spiritual self in-tune through the meditative thought and prayer; and our nutritional self heightened through healthy eating; hence, the harmonization of the mind, body, and spirit.”

“Now at work we feel charged, confident, and are ready for all that the rest of the day presents us with- because we now have a sound understanding concerning the relationship between life performance and physical performance, for we have come to the firm realization that the two are powerfully related. We now understand that we are different than most- since  we have had the courage to go out and create unique experiences for ourselves on a daily basis. Such experiences that have allowed for a powerful harmonization to unfold; a harmonization that has, over time, seemed to create a happy, and an even balanced individual, and one who now performs at a high level in all areas of their life.”

The goal of this concept is to get people to think creatively; and to show them that there is confidence to be had if they would just come to the full understanding concerning the relationship between their performance through physical fitness, and also their performance in daily life. And that if they are performing at a high level physically, then they will feel confident that they will have pushed their mind and body past the limit of most people; therefore, they will feel unique, and even different than most people because of the way of life physically that they are now living.

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Gym Experience

Shadow Gaps

CLEAR

A. Complete 40,30,20,10 + 10, 20, 30 40 Reps For Time of:
kBS (70,55,35) + Box Jumps (24,20)

NOTE: You go 40 KBS and then 10 Box Jumps; 30 KBS and then 20 Box Jumps; 20 KBS and then 30 Box Jumps; 10 KBS and then 40 Box Jumps. 

STRONG

A. 1 Power Snatch + 1 Hang Squat Snatch; rest 2 minutes X 5

NOTE: Log 5 different loads. Work on a quick turnover at the top, then pulling yourself under the bar. 

B. 3 Back Squat (Low Bar); rest 3 minutes X 4

NOTE: 4 work sets; heavier than last week; compare notes.

BALANCE

A. 3 Sets of:
3 Front Squat @ 90% + 25 Pull Ups; rest 2 minutes X 3

NOTE: see 90% last weeks 3RM. Shoot for UB pull ups.

 

WAR CONCEPT: Having A Vision

If we have a clear positive vision of who we want to become; and we carry that vision with us daily, then we will strive to act in a way that will be in line with that vision, which then, over time, as we walk diligently, fighting our way past adversity, then we will become that individual that we have been envisioning for so long, since we will have remained clear, focused, and disciplined in our efforts to overcoming our addictive behavior. Having a vision is so important, because having a vision breeds motivation for us to further advance towards achieving our full human potential.

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Gym Experience

Experience Snowshoeing 

CLEAR

A. 10 Minute AMRAP of:
50 Double Unders + 10 Burpees

NOTE: Log rounds completed

STRONG

A. 6 Hang Power Cleans; rest 1 minute X 3

NOTE: Challenge yourself on the load that you use. You use the same load throughout, so build up to the load you want to attempt and then go with it. Stick to the exact 1 minute rest time.
      +
B. 100 Push Ups For Time

NOTE: Chest2Deck Push Ups; not ring push ups

BALANCE

Perform 15, 12, 9 reps for time of:
Push Jerk (155/95) + Box Jumps (30/24)

NOTE: Log time completed. Challenge yourself. 

       +

WAR CONCEPT: Change of Heart

Our spiritual ears before this mighty change of heart may have been out of tune, clogged, and even completely lost to this whisper. However, our new ears are now in perfect tune for the receiving of spiritual insight, in which our heart and mind are now searching often, and even regularly for that peaceful calming whisper of inspiration that can only come from on high. Now our days aren’t spent wandering aimlessly with no guidance or vision; but they are now spent listening for that whisper to tell us which way it is that we should go. Now we have a perfect vision of ourselves within our mind; and our vision is positive concerning ourselves, which then creates momentum, confidence, and further motivation to build upon that vision, and to even make that vision happen. Now when opportunities present themselves we are left with thoughts of gratitude, for we know that these opportunities are in fact blessings; blessings that we would have never even noticed had we still been locked into our past way of thinking- since we weren’t listening then, nor were we able to discern between the worldly and the spiritual, for it was all one in the same, which only brought confusion and chaos to our daily routines, since there was no real purpose in life, only the escape and the next escape. 

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Gym Experience

The Experiencer Lifestyle

CLEAR

A. 3 Rounds For Time of:
25 Wall Balls + 25 Pull Ups

NOTE: Log time completed. Advanced, shoot for Unbroken.

STRONG

A. Find your 1RM in the Snatch

NOTE: Set a new PR.
      +
B. 3 Front Squat; rest 3 minutes X 4

NOTE: 4 work sets; heavier than previous time; compare notes. Log 4 different loads, hoping to build to a new 3RM.

BALANCE

4 Sets of:
8 TnG Squat Snatch (115/65) + Row 200 Meters; rest 3 minutes

NOTE: Go hard at this. The row should be at a 100 percent effort and the squat snatch should be attempted to be done unbroken. 

WAR CONCEPT: Learn To Listen

We have to learn to listen if we truly want to hear the soft whispering, and even guiding influence of the Invisible Hand. His voice is still and small, but can be forever piercing to those who are ready to hear it. Life is fast and loud, and it’s easy to get caught up in busyness, and even our own selves. But if we would just take some time for ourselves frequently, where we choose to reflect and study often, while also getting lost in meditative thought in prayer, then we would come to hear the Invisible Hands voice all the more frequently in our lives, and even daily. 

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Gym Experience

Good Place to Pray 

WAR PROGRAM NOTE: WAR Lifestyle Coach “Bub Hatch” will be presenting in the classroom tonight at 6:15pm. “The Importance of Being Unplugged.”

The WAR Programming is going in a different direction starting this week-so be open minded, and be prepared to go further in your progression, not only in the gym, but in your mind as well. Lets all come together and work hard through these dark winter months.

Classroom will start at 6:15pm sharp every night – thanks.

CLEAR

A. For Time Complete:
50 Ring Dips + 50 HSPU

NOTE: Compare old notes; look to be better. Scaled: shoulder press and bench dips

STRONG

A. Find your 1RM in the Clean & Jerk

NOTE: Set a new PR.
      +
B. 3 Back Squat (Low Bar); rest 3 minutes X 4

NOTE: 4 work sets; heavier than last week; compare notes.

BALANCE

A. On the minute for 10 minutes perform:
2 Clean & Jerk (80% of 1RM) on minutes: 1,3,5,7,9 + 10 Burpees on minutes: 2,4,6,8,10

NOTE: So at the top of minute 1 you do 2 clean and jerk based on 80% if your 1RM. Then at the top of minute two you do 10 Burpees, and then you keep going until you hit 10 minutes. The clean needs to be a squat clean. Try an accomplish all sets within the minute. 

      +

WAR CONCEPT: The WAR Lifestyle Coach

There is no greater high in all the world then the high you achieve when you help somebody to truly change. Where you help them to change from the inside out, and even from darkness to lightness. That is what this entire WAR lifestyle is built upon; the ability to change yourself, and then progress to the point where you feel compelled to help others see the way that you are now seeing. Where now you are so passionate about helping people see the way that you now see because of the understanding you- yourself have come to obtain through the complete change of heart that the Invisible Hand has since led you to gain. Now you have become a teacher of a new way of going through life, in which you been given the gifts of persuasion and teaching, to where you now have the ability to really help people change.

Magical is an experience such as this, where you truly and profoundly make a difference in someone’s life. This is an experience that came not through a pill, nor did it come through a drink, but it came from the charitable soul of one who has experienced this mighty change themselves, and is now eager to shed some light on this new and improved lifestyle that they have since been living.

Don’t be afraid to talk to people in a real way; and be confident that if you are doing that of which is right, then the Invisible Hand will guide and teach you on how to speak and persuade in a fashion that will be so powerful that those you are teaching and fellowshipping  will feel a peirce in their heart, then causing them to think more deeply concerning the big picture of life.

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Gym Experience

Stay In Sprinting Shape

CLEAR

A. 10 Minute AMRepsAP of Double Unders

NOTE: Be better than last time; compare old notes

STRONG

A. 2 Clean &  Jerk @ 65%; 2 Clean & Jerk @ 70%; 1 Clean & Jerk @ 75%; 1 Clean & Jerk @ 80% X 2.

NOTE: Okay, so pay attention. You work through all of the sets, resting as needed in between; you go through it twice. So you start at 65 percent, then move onto 70%, and so on and so forth until you finish 80%, and then you go through it one more time.
     +
B. 3 Clean High Pulls; rest 2 minutes X 3

NOTE: Go heavier than last time. 

BALANCE

A. Row a 5K for time

NOTE: Lets see how you do

+

WAR CONCEPT: Remote & Weekend Experiences

I hope all who are following the WAR program are taking advantage of the Remote & Weekend Experiences. These experiences are my absolute favorite. This last remote experience was incredible. It was 55 degrees in november, and I ran eight 60 yard sprints on a football field at around 2PM, while at the same time getting lost in meditative thought and prayer. I think staying in sprinting shape is important for those of us who are climbing the age latter. Sprinting those eight sixties made me feel like an athlete, and it feels good to feel like an athlete.

Keep getting into the remote and weekend experiences; there is so much joy to be had through them. These experiences will teach you how to be creative; and how to feel the void when boredom tries to creep in. All boredom really is anyway-is a lack of creativity on your part. If you are a bored person, then you are not a creative person. Get creative through these experiences. Become a searcher of new ways to experience life physically and spiritually. Don’t just be the type of individual that just gets by, remaining sober, but is unhappy remaining sober. Go on and experience the clear life, which is the way that life was meant to be experienced anyway. Go get lost in a remote and weekend experience, and then start getting creative and create your own experiences on a daily basis. The possibilities are endless. Thanks…

Gym Experience

Sad In Mind

CLEAR

A. L – Holds ALongAP; rest 2 minutes X 3
      +
B. 50 Toes2Bar for Time

NOTE: Log time completed. Scaled, knees2Elbows

STRONG

A. 3 Power Snatch; rest 2 minutes X 3

NOTE: Don’t rest too long in between the PS. You do three reps, and then rest 2 minutes. These reps shouldn’t be touch and go. Challenge yourself on the loading. Log five different loads.

BALANCE

AMRoundsAP in 15 minutes of:
3 Power Snatch + 3 Rounds of: 5 Pull Ups, 10 Push Ups, 15 Air Squats

NOTE: Okay, so pay attention. You do 3 power snatch and then go directly into three rounds of: 5 pull ups, 10 push ups, 15 air squat; which would then equal 1 round. The power snatch load is: 135,115,95,75.

WAR CONCEPT: Embrace Depression

Through my constant battle with depression I have since learned to embrace my depression, where I now turn inwardly-and look to learn something out about myself. I tend to get really spiritual, where I feast on the words of God continually in hopes of him leading me though the fog, and eventually back into the light. It’s almost as if I become a different person for a time, almost becoming a searcher of happiness, though I don’t search anymore through the substances of this world as I did in the past, but I now search through the spiritual way, where I’ll tie spirituality in with exercise, nature, and scenery. The depression tries to keep me from doing the physical and spiritual; however, I don’t let him hold me down, but I go on and act in the WAR lifestyle. I get moving, and as I do so I seek help from that higher being of whom I’ve grown to love just as much as I love my own family, for to me they are one and the same in importance, since they are the same in purpose; for He is my loving heavenly father, and they are my loving family, both of which who care deeply about me, which provides me with comfort and hope. And even a hope that I just might make it through this thick fog that seems to cloud my mind, where I’m constantly praying, writing, reading, and even trying to believe with all of my heart, might, mind and strength, that I will eventually come to see life again, then emerging from the shadows, and back into the lightness.

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