Gym Experience

 Seek Balance

CLEAR

3 Sets of:
25 Unbroken KBS + 30 Unbroken Wall Balls; rest 1 minute
NOTE: Use 70/55/35. Only a minute rest after completing the Wall Balls; stick to the rest.

STRONG

A. Quickly, build to a tough single in the Power Snatch
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B. 2 Hang Squat Snatch; rest 2 minutes X 5
NOTE: Log 5 different loads. Look to be quick under the bar.
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C. 1 Power Jerk + 1 Split Jerk; rest 2 minutes X 4
NOTE: Build to as heavy as possible.

BALANCE

100 Burpee Pull Ups For Time
NOTE: Need to jump to the bar (at least 6 inches); Log this.

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WAR CONCEPT: Stress & Balance

How do we not let the stresses of life get us down? How do we remain balanced in our spiritual, mental, and physical work? These past few weeks have been busy for me and it seems as if my balance has started teeter towards the ways of the world. My nutritional foundation has been lacking, but I have tightened that up these past weeks and I’m starting to feel pretty good. My gym experience has been been consistent, but I have, as of lately been skipping the Remote Experience, and on occasion even the Weekend Experience. I really can notice when I slack on these two experiences, and even more so than they gym experience because through the Remote and Weekend Experiences I work hard on my spiritual self, since that is their aim. I can let some areas of my balance slack more than others, but I absolutely cannot let my spirituality slack. I absolutely cannot be happy unless I am in tune spiritually. I realize that everyone is different, but my spirituality has to be worked on daily – or I can’t be who I need to be.

Where is your balance currently at in living the WAR lifestyle? Write something like I just wrote. Email me, or post on the blog: [email protected]

Gym Experience

It Takes Courage to Change

CLEAR

A. AMRAP Double Unders in 10 Minutes
NOTE: Check Notes; be better than last time.

STRONG

A. 3 Clean Grip Dead Lift; Rest 2 Minutes X 3
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B. 1 Clean & Jerk; rest 1 minute X 3 @ 70%;  1 Clean & Jerk; rest 1 minute X 3 @ 75%;  1 Clean and Jerk; rest 1 minute X 3 @ 80%; 
NOTE: Base it off of last weeks 1RM. Make sure you are doing a squat clean, not a power clean.  First 9 Reps on the minute. If you are successful with all 9 reps, then keep going till you fail. Log loads, and how this goes. Off the clock, and look to set a new PR.
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C. 3 Clean High Pulls; Rest 2 Minutes X 3
NOTE: Heavier than last week.
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D. 2 Front Squat; rest 2 minutes X 3
NOTE: 87% of your 1 RM. Slightly heavier than last week

BALANCE

A. Row 500 Meters + rest 1 minute + Row 500 Meters + rest 1 minute + Max Pull Ups
NOTE: Log 500 meters splits + how many pull-ups accomplished. Once you come off of the bar you are done

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WAR CONCEPT: Work & Courage

We have to be able to work in this life. There are those who put their head down day in and day out and go to work with an intensity each day-in hopes of that hard work eventually paying off; or there are those who go through the motions every day, never having any passion for anything that they are involved in, but then they wonder why it is that they can’t become who they have always wanted to become. There are the talkers, and there are the doers. The talkers only talk, and even dream big, but when it all boils down to it they haven’t got enough guts to walk the bold path, for the bold path is the courageous path, designated to those who can handle life’s adversity with clarity and poise; and when adversity does happen to strike-that is when these individuals shine the most since they rely on something greater than themselves to help see them through it; and the thought to take themselves out of reality is distant in their minds because they know, and even now understand that true courage stems from living the clear life.

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Gym Experience

Seeing Clearly

CLEAR

For time complete:
30 Burpees + 30 Ring Dips + 30 HSPU
NOTE: You have to go in order, finishing one 30 reps before moving onto the other.  Scale Handstand Push Ups with strict shoulder press; scale ring dips with bench dips.

STRONG

A. 3 Snatch Grip Dead Lift; rest 2 minutes X 3
NOTE: Three challenging work sets using the snatch grip. Log loads used
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B. 1 Snatch; rest 1 minute X 3 @ 70%; 1 Snatch; rest 1 minute X 3 @ 75%; 1 Snatch; rest 1 minute X 3 @ 80%
NOTE: Slightly heavier than last week (look at logged notes). Make sure you are doing a squat snatch if possible, not a power snatch; however, if you are novice do a power snatch and then work on going into an OHS..  First 9 Reps on the minute. If you are successful with all reps, then keep going till you fail. Log loads, and how this goes..
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C. 3 Snatch High Pulls; Rest 2 Minutes X 3
NOTE: Go heavy; heavier than your Snatch of course since we are working on the strength of the pull. Log loads used.
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D. 3 Back Squat (Low Bar); Rest 2 Minutes X 5
NOTE: Log loads; should be done as 5 challenging work sets

BALANCE

5 Sets of:
Row 200 Meters @ 100% + 30 Double Unders + 20 Pull Ups; rest 2 minutes
NOTE: Time each round, making up five different scores. Go Hard at it with an intensity each round. Advanced, shoot for Unbroken. Log how you do on this. 

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WAR CONCEPT: The Revolving Door

The addict may quit his Opiate addiction, only to be followed by a Valium  addiction. The addict may quit his Valium addiction, only to be followed by a food addiction. The addict may quit his Food addiction, only to be followed by Alcohol addiction. The addict may quit his Alcohol addiction, only to be followed by a smoking addiction. The addict may quit his smoking addiction, only to be followed by a NyQuil addiction. The addict may quit his NyQuil addiction, only to be followed by an Energy Drink addiction. The addict may quit his energy drink addiction, only to be followed by a Caffeine Pill addiction. The addict may quit his caffeine pill addiction, only to be followed by an Amphetamine addiction. The addict may quit his Amphetamine addiction, only to be followed by Opiate addiction.

And the cycle sadly repeats itself…

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Gym Experience

Thanks to all who came out to the first WAR workshop; it was a great experience 

GYM EXPERIENCE NOTE: Try and look at these as three different workouts to choose from (Clear, Strength, Conditioning). For Example: If you are advanced, then you may want to do all three; the Clear, Strength, and Conditioning. If you are a novice, you may only want to do the clear or the conditioning, and then on occasion, as you get stronger and more familiar with the movements, you may want to start working on the strength. Or if you’re in a hurry, you may only choose to do the section that is going to take you the least amount of time. Or if you’re the type of individual who just wants to work on strength; then maybe you only participate in the strength portion of the workouts.

 Point being; be creative, and do whatever style fits your goals best.

CLEAR

A. AMRAP in 10 Minutes of:
7 Supine Ring Pull Ups + 7 Elevated Push Ups
NOTE: Compare old notes; look to improve.

STRENGTH

A. 3 Clean Grip Dead Lift; Rest 2 Minutes X 3
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B. 1 Clean & Jerk; rest 1 minute X 4 @ 68%;  1 Clean & Jerk; rest 1 minute X 4 @ 73%;  1 Clean and Jerk; rest 1 minute X 4 @ 78%;
 NOTE: Slightly heavier than last week (look at logged notes). Make sure you are doing a squat clean, not a power clean.  First 12 Reps on the minute. If you are successful with all 12 reps, then keep going till you fail. Log loads, and how this goes..
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C. 5 Clean High Pulls; Rest 2 Minutes X 3
NOTE: Go heavy; heavier than your Clean of course since we are working on the strength of the pull. Log loads used.
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D. 2 Front Squat; rest 2 minutes X 5
NOTE: 85% of your 1 RM. If you don’t know your 1RM base it off effort, or base it off a rough guesstimate.

CONDITIONING

3 Rounds For Time of:
30 KBS + 30 Calorie Rows
NOTE: KB Load 70,55,35. Log Time Completed.

WAR Concept: Being Scared

Being scared is a big part of life for the recovering addict. Now that they are clear the world is coming at them quick, which is scary for them since they have been in hiding for so long. The WAR gym experience, coupled with the spiritual component, helps the addict to not be afraid anymore; and to step up and fight their way back into the world, even when they might not feel comfortable doing so. The recovering addict needs to come to the realization that’s it’s okay to be afraid, but to not let being afraid stop them from doing the things that they are afraid of. If you are afraid of speaking in public, or even when involved in social interactions, that’s okay, but don’t let it stop you from performing when the opportunity presents itself; but realize that you probably aren’t going to be perfect, and that’s okay, because it’s nothing more than a learning experience for you as you slowly become healed through the progression that the Invisible Hand of Help is slowly guiding you through. He knows you are afraid, but he is with you, and is even eager to assist you in making your weaknesses become strengths; but through His slow healing process you must have a reverence and a focused intensity about you, since that is what it takes to keep him close to you as you work on overcoming your addictive ways, and even growing towards your full human potential.

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Gym Experience

Creative High

CLEAR

A. 5 Sets of: 
12 Toes2Bar + 20 Ring Dips; rest 1 minute
NOTE: Shoot for Unbroken

STRENGTH

A. 1 Power Snatch; rest 1 minute X 4 @ 65%;  1 Power Snatch; rest 1 minute X 4 @ 70%;  1 Power Snatch; rest 1 minute X 4 @ 75%; 
NOTE: Base your percentage off of the single you built to on Tuesday. You do all four reps at the same percentage and then you move onto the next 4 reps at a higher percentage. You rest exactly one minute after every single.
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B. 5 Snatch High Pulls; Rest 2 Minutes X 3
NOTE: Go heavy; heavier than your snatch of course since we are working on the strength off the pull.
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C. 4 Back Squat (Low Bar); rest 2 minutes X 4
NOTE: 80% of your 1 RM. If you don’t know your 1RM base it off effort, or base it off a rough guesstimate.

CONDITIONING

A. AMRoundsAP in 10 Minutes of:
10 Burpees + 30 Double Unders + 10 Wall Balls
NOTE: Scale double Unders with singles; however, if you don’t have double Unders you need to get them.

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WAR CONCEPT: Intensity & Reverence

Our addiction wants us laughing always; and being loud always, because that would mean that there would be no reverence about us, which reverence is the tool that keeps our personalities at bay. When we aren’t intense in our ways, or are not reverent in our behavior, then we run the risk of letting our personalities get too far away from us. If our personalities get too far away from us then our addiction gets closer to us, and even gains momentum as  she creeps back into our mind. We as addicts must be slow and simple individuals, where we carry a unique reverence and intensity about us always. Not an overbearing intensity, nor a cocky character; but a reverence and quiet confidence that emulates a spiritual character, which is a character that is honest and full of charity.

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Gym Experience

This is a picture of me and Zach; he’ll probably be mad at me for posting this, but I felt I had to do it. This is when he first started WAR almost a year ago, and oh how life has changed for him, and even myself. The experience that Zach and I have shared this past year has been priceless. There is no greater high in all of the world then when you truly help someone see a new way of life. Zach has helped me to see a new way of life, and I have helped him to see a new way of life; we have helped each other throughout this past year, and for that I am truly thankful. I am even thankful that I struggle with addiction; for if neither I nor Zach had ever struggled with addiction, then neither of us would have come to experience this elite way of life that we are now experiencing, which is the heightened, and even elite way of life that the WAR lifestyle has since led us to. Thanks for going hard bro; you’re are an inspiration. 

CLEAR

A. Ring Plank Holds; on 1 minute; off 1 minute X 5
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B. Max HSPU; Rest 2 Minutes X 3
NOTE: Log total unbroken reps accomplished

STRENGTH

A. 1 Power Snatch; rest 1 minute X 10
NOTE: Working on technique; basically just build to a tough single. We haven’t done this movement in a while, and many of you, as I’m sure, have never done this movement. The pull is similar to the clean, only the grip and finish are different. Same idea with all of the three pulls in comparison with the clean; keep that in mind. Log loads used as this is important for future programming.
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B. 3 Snatch Push Press + 3 OHS; Rest 2 Minutes X 5
NOTE: The weight is coming off the back for the push press, not in the front; you have the bar placed on your back.  You have your hands placed in the wider snatch grip, then dip, and then press off of the traps. Hold the weight at the top of the push press for 2 seconds, and also hold at the bottom of the OHS for 2 seconds. Novice, use PVC, or light load. Many of you will struggle with flexibility as this is normal; you’ve just got to practice.

CONDITIONING

A. Complete 21, 15, 9 Reps For Time of:
Hang Power Snatch + Calorie Row
NOTE: Power Snatch Loads are: 95, 75, 65. Upon completing part A, you then go directly into part B. Your total time is the completion of part A + B.
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B. 100 Double Unders

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WAR CONCEPT: Life Intensity

In life, we as human beings, often times-have to perform in an intense, and even serious manner in order to successfully compete in the game of life. We can’t always be laughing and joking, where we never take anything serious, for if that were the case then we would never get anywhere because no one would ever take us serious. Now I’m not speaking of being the type of individual that is so intense that they make other people feel uncomfortable because of their  intense ways. I’m speaking of carrying a reverence about you as you walk the path of life, where you remain quiet and serious, but also have a sense of humor when life calls for it.

Write about, and even discuss this concept. Post on the blog your thoughts, or email me: [email protected]

Gym Experience

Hop Out of the Dark Mind

WAR PROGRAM NOTE: Starting this week we are going into a different direction. Moving forward in the months to come, and throughout the winter we are really going to be working on the Snatch & the Clean & Jerk, and of course the LBBS and Front Squat. It is important that you all track your progress in the gym, for if you don’t then you will stall out, and even lose your drive and momentum. You need to keep trying to get better at the Gym experience; and the only way you will do that is if you get into the gym experience by trying to set personal records every week, and then get excited about those personal records.

Nutrition plays a big role in all of this as well; if your nutrition is lazy, then so will your gym experience be lazy. Let’s all recommit to getting better, I know I’m going to. Thanks

Clear

A. AMRoundsAP in 6 Minutes of:
5 Toes2Bar + 5 Burpees + 5 Ring Dips
NOTE: Compare old notes. Scale ring dips with bench dips, and toes2bar with knees2Elbow.

Strength

A. 1 Clean & Jerk; Rest 1 Minute X 15
NOTE: You do 5 singles, resting a minute in between (each single) at 65% of your 1rm. 5 singles at 70% of your 1RM. And 5 singles at 75% of your 1RM; then totaling 15 singles. This is a clean, not power clean; so you are working at catching it in the bottom of the front squat rack position. Log your loads, as this is important for future programming.

B. 3 Front Squat; Rest 2 Minutes X 5
NOTE: Do 80% of your 3RM. For those who have been following WAR you should know your FS 3RM. For those who don’t, base the percentage off of effort.

Conditioning

A. 3 Rounds for Time of:
20 KBS + 15 Pull Ups + 10 Thrusters
NOTE: KBS load is 70/55; Advanced do CTB; and thruster loads are: 135, 115,95,65.

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WAR Concept: Creating Unique Experiences

How would one expect to change their behavior if they fail to create new and healthy experiences for themselves? Most people, when trying to change, can’t picture themselves doing something that is unordinary or unique to them. In their mind the idea of creating a unique experience for themselves is so far fetched that they will never have the courage to experience something that they might like. A dark cloud blocks their mind, almost making it impossible for them to see life from a different, and even a better angle. If they would just climb out of that dark bottom, and even have the courage to be unique for one brief moment, then they would see that that dark cloud that has been engulfing their mind for so long was nothing more than an illusion; and that a beautiful light awaits to pierce through into their mind as they seek out unique experiences for themselves; which, these experiences, if sought after diligently, will allow for them to see life again- since they will have developed confidence that they can, without delay or hesitancy, go about creating unordinary experiences for themselves on a consistent basis, then helping them to change paths; and even a path away from their old habits, and towards new and healthy habits.

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Gym Experience

Halloween Moon

A. For Time Complete 30, 25, 20 reps of:
Wall Balls + Pull Ups
NOTE: You do: 30 wall-balls, 30 pull ups; 25-25, 20-20. Advanced, shoot for Unbroken.
      +
B. 15 Front Squat; Rest 30 Seconds; 15 Front Squat
NOTES: Use 85-90% of the load you did for 12 reps last Friday since we are adding 3 reps. Log this, as this is important for future programming. Lets see how this goes. If you are a novice, your load should be light, where you are working on technique mostly.
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C. 5 Sets of:
5 TnG Dead Lift + 12 Burpee Bar Hops + 5 TnG Dead Lift + 12 Burpee Bar Hops; Rest 3 Minutes
NOTE: Dead Lift loads are: 245, 225, 205, 185, 155, 135. Log loads used + time each round. You should have 5 different times logged. Burpee bar hops are when you do a Burpee and your jump at the top is a hop over to the other side of the bar, and then back down into a Burpee; basically just like it sounds.
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D. WAR Concept: Act In Spirituality

Now when I speak of spiritual self I am not only talking about developing a relationship with God, but am also speaking of the consistent effort by an individual to really improve themselves through reading, studying, writing, and then acting upon what they have been studying, reading, and writing about. For instance, if a person is striving to learn to be a more patient, humble person; and they have been studying about how to become a more patient humble person for some time, but then fail to act in what they have studied, where they just let it go in one ear and out the other, never fully committing to working on the development of these attributes in their lives, then they will have studied these concepts for no reason, since their behavior will most definitely remain the same.  

The reading and studying was simply not enough, but the acting in what they have studied is the real test. If an individual fails to act on what they know, then they will continue to be reacted upon, and they will always wonder why they can’t progress past a certain point.

Write about, and even discuss this concept. Email me what you wrote:[email protected]. Or post your comments to the blog.

Gym Experience

A Game of Failure

A. For Time Complete:
Run 400 Meters + 20 Burpees + Row 400 Meters
NOTE: Log Time Competed
      +
B. 2 Clean & Jerk; rest 1 minute X 6
NOTE: Start at about 75% and work your way up slowly to 85%. Advanced, base your percentage off of your 1RM. Novice, base percentage off of effort where you basically are just working on technique. Log six loads.
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C. Perform 21, 15, 9 of:
Push Jerk + Pull Ups + Box Jumps
NOTE: Push Jerk loads are: 155,135,115,95,65. Box Height is: 24/20. Log time completed. 
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D. WAR Concept: Being Tired

How do we deal with being tired? Do you think that by having a relationship with God, and by striving to live his way of life, that one can be fueled with constant energy?  

I have noticed, in my own life, that if I am spiritually in tune, where I don’t offend spirituality, then I remain energized and in control of all things in my life, including when adversity strikes. It’s almost like I have help when I start to get low on energy, in which this help picks me back up, then allowing me to keep working, and even remain patient and on task for longer periods of time, for if I lose my patience then I lose my energy since my energy is tied directly to spirituality; and if I offend the gift of patience, then I offend spirituality, which spirituality is then driven from my soul, making me weak and of the Natural Man.

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Gym Experience

The Spiritual Road

A. 10 Heavy Russian KBS on the minute for 10 Minutes
      +
B. 15 Back Squat; Rest 30 Seconds; 15 Back Squat
NOTE: These should be heavy, and done doing the low bar back squat. Use 80-85% of the load you did for 12 reps last monday since we are adding 3 reps. Log this, as this is important for future programming. Lets see how this goes. If you are a novice, your load should be light, where you are working on technique mostly.
      +
C. 5 Sets of:
5 Heavy TnG Hang Power Clean + Row 300 Meters @ 100%; Rest 3 Minutes
NOTE: Load the loads you use on the HPC. Try and increase the load each time; these should be heavy. Go Hard  on the row, and try to keep you spit times consistent each round.
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D. WAR Concept: Seeking a Spiritual Life

Seeking a spiritual life proves to be a challenging task for people as they enter into the WAR program. Many will buy into the nutritional component as well as the physical components, but the spiritual component seems to be the hardest component for people to get into. Why is this the case? Is it because the spiritual component requires work when no one else is looking? Is it because spirituality takes longer to develop in an individuals life? What is the reason behind this. I have my belief system as of to why, but I would love to hear yours.

Write, and even discuss what you think. Post it to the comments, or email me.[email protected]