Gym Experience

Be Confident in Yourself

A. 4 sets of: 
25 Ring Dips + 25 Pull Ups; Rest 2 Minutes
NOTE: Advanced shoot for Unbroken. Novice/Intermediate, chip away, but move through the reps as quickly as possible, performing all good reps.
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B. 12 Front Squat; Rest 30 Seconds; 12 Front Squat
NOTE: These should be heavy. Use 85% of the load you did for 10 reps last Thursday since we are adding 2 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. 50 Turkish Get Ups – Medium Intensity
NOTE: Just go at a medium intensity, working on efficiency and technique; however, challenge yourself on the load.
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D. Cool down jog for 10 minutes – get lost in meditative thought while directing your thinking towards gratitude.
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E. WAR Concept: Pushing Yourself to a limit that you thought was not possible.

What happens when an individual pushes themselves to a limit that they thought was never possible? When they push past being completely uncomfortable, then learning to deal with being completely uncomfortable, and even coming to embrace being completely uncomfortable. The mind tells them to quit, but they press forward, almost going to a limit that they have never known. Now when they go home after performing in a workout with such intensity levels, they seem to carry themselves in a different light since they have now developed an understanding of their own pain threshold, which then creates confidence, then causing them to want to revisit the uncomfortable moment that the intense workout gave way to.

Write about, and even discuss this concept. Email me what you wrote:[email protected]

Gym Experience

Work to be Alone

A. For Time Complete: 
25 Toes2Bar + 25 Burpees + 25 toes2Bar + 25 Burpees
NOTE: Go Hard; log time completed. Scaled: Knees2Elbows.
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B. Build to a 1 RM in Hang Squat Clean
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C. UNBROKEN Perform 10 Reps-1 Rep for time of:
Hang Squat Clean
NOTE: Loads are: 135,115,95,65. Pick a load that will allow you to do each set unbroken. Ex) 10UB, drop and rest as needed, 9 drop, etc.   
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D. Cool down while directing your thoughts towards gratitude. 
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E. WAR Concept: Write about, and discuss how you are going to recommit to the nutrition. How are you doing with your nutrition? Have you slipped away, almost forgetting the clarity that nutrition can provide you with? Discuss this concept, and then reeducate through study and discussion on how to go about being nutritionally locked in, and the importance of stabilizing our hormone levels.

Gym Experience

Teammates

A. 3 Rounds For Time:
10 Toes2Bar + Run 400 Meters
NOTE: Go hard. This should be done at 100% Effort
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B. Build to a tough single in the Dead Lift
NOTE: Log what you build to. Push those feet through the floor, then pulling with your hamstrings, as apposed to jerking the weight off of the ground. This is not a 1RM, but close to it.
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C. 7 Rounds for time of:
5 L-Arm KB Snatch + 5 R-Arm KB Snatch + 15 Pull Ups
NOTE: KB Load: 70,55,35. Advanced do CTB Pull Ups. Log results
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D. Cool Down / Walk for five minutes while directing your thoughts towards gratitude. Break down the workout. 
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E. WAR Concept: WAR Gym Experience & Friendship

Something happens when a group of individuals escape into an intense workout together. These WAR workouts are challenging, and it is not rare for the thought to quit to enter into a persons mind; however, when a person doesn’t quit, and they continue on in fighting through the WAR workout, they then feel a sense of accomplishment, and even greatness. 

Now when you have a group or a team of individuals doing these types of workouts together day in and day out, there arises a potent bond between these individuals that will be lasting, for that is the power of the WAR Gym Experience. Now when they see each other on the outside of WAR, or even at the store, or wherever, they know for a surety what it is that each of them are capable of, not only in the gym, but in life as well. They know that they can call upon their WAR teammate at any time no matter what the circumstance may be. They know that if they need help physically, then their WAR teammate can offer that help. They know that if they need advice, that they can call upon their WAR teammate for that advice. And lastly, and most importantly, they know that if they need help with their addiction, that their WAR teammate is ready, and even willing to help them, for that is the power of the WAR friendship.

Discuss and write about this concept.

Gym Experience

Be Locked In

A. For Time Complete:
50 Ring Dips + 50 HSPU
NOTE: Compare Old Notes. Scaled=Box Dips + Shoulder press. Scale reps as necessary. Advanced: Perfect range of motion; head touching each time on HSPU.
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B. 10 Back Squat; Rest 30 Seconds; 10 Back Squat
NOTE: These should be heavy, and done doing the low bar back squat. It could be a similar load to last weeks 8 reps; however, we are cutting out one set, shortening the rest time, and adding 2 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 Squat Cleans + 15 KBS + AMRepsAP Bench Press; Rest 3 Minutes
NOTE: Loads that can be used on the squat clean are:155, 135, 115, 95. Loads on the Bench press are: 135,115,95. KBS load is: 70/55. Score is total # of bench press reps accomplished. Work with a partner; while one is resting, the other is working. Coach each other + Compete.
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D. WAR Concept: Exercise and the directing our thoughts towards gratitude

We promote, during exercise, the directing of our thoughts towards gratitude, and how by doing so we can be lifted in our mood and level of thinking. Exercise leads to an increase in serotonin and endorphin levels, then lifting our mood, then creating a perfect platform for the ushering in of thankful thoughts and concepts into our minds.

Discuss and write about this concept. We work on this a lot during our remote and weekend experiences. What are your experiences with gratitude? Email me: [email protected]

Gym Experience

The Escape

A. 100 Ring Push Ups For Time:
NOTE: Refer to old notes
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B. 3-6 reverse grip weighted pull up; rest 2 minutes X 5
NOTE: Scaled just do strict AMRAP. Log loads that you used; go heavy and shoot for lower reps. We are working on pulling strength.
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For Time Complete:
50 Box Jumps + 50 KBS + 50 Calorie Row + Sprint 200 Meters
NOTE: Do box jumps on:24/20. KBS use 55/35. . Go hard; sprint that last 200 meters to finish it off and then log what you get. Compete against yourself or someone else.
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D. WAR Concept: Nutrition & Addiction Relationship

The relationship between nutrition and addiction cannot go unnoticed. When I am locked in nutritionally, I seem to be better at managing my addiction. This goes back to the WAR balance concept in that if my mind, body, and spirit are in harmony then I am more prepared to fight the WAR with my addiction; and I even consistently win the WAR with my addiction. However, when I don’t follow my nutritional game plan I tend to look at food in the same way as I look at Percocets; like that the food will make me feel better, just as my mentality with the Percocets was that they too would make me feel better. So now when I’m locked into the binge eating to feel better mentality, I am, in a sense, in the same mind frame of addictive thinking as with the Percocets, only now it is with food.

What are your experiences with this? Is your addiction like a revolving door, where one addiction comes into your life for a time, only then to be pushed out, and then followed by another? 

Wouldn’t you say that proper nutrition plays a crucial role in helping us to fight the WAR with our addiction?

Gym Experience

Myself and WAR Lifestyle Coach Bub Hatch on a Remote Experience

A. 10-1 latter for time of:
Toes2Bar + Burpees
NOTE: You do 10 Toes2Bar + 10 Burpees, 9-9, 8-8, all the way to 1-1. Log how you do. Scaled do Knees2elbows.
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B. 8 Front Squat; rest exactly 90 seconds X 3
NOTE: Use 70-75% of your 1RM (check past notes). Only resting 90 seconds; stick to the exact rest.
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C. Perform 21,15,9 reps for time of:
Power Clean & Jerk + Pull Ups
NOTE: Loads that can be used are: 135, 115, 95, 75. Log how you do. 
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D. WAR Concept: The Importance of having intensity within the Gym Experience.

Why would it be important to have an intensity within the gym? If your effort was casual in the WAR Gym experience, would it be safe to say that your effort in life might be casual as well? Have you ever noticed that when you are participating in an intense workout that you can’t really hear or think about anything? 

The pain of a workout can cause our focus on the outside world to be lost. All the worries outside of the gym experience, have now since dissipated, in which we are now only in tune to the physical intensity we are now experiencing. Our addictive mind can’t even touch us during an experience such as this. No more thinking negatively or depressive. No more worry about money, or all of life’s difficulties. We are free from the world during such intense gym experiences, in which, we are, in a sense, experiencing an escape from our own selves, and even the world. 

Write about, and even discuss this concept.

Gym Experience

The Slow Game

A. Ring Plank Holds, on 1 minute, off 1 minute X 5
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B. AMrepsAP Strict Pull Ups; Rest 2 Minutes X 5
NOTE: If you are a beginner and can only get a few, then do those few and go into the kipp. Intermediate to advanced just stick with strict. Log how many reps you get per set.
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C. Complete 3 Rounds for time of:
Row 750 Meters
30 Double Unders or 15 Box Jumps
15 Burpees
NOTE: You do 20 inch box jumps if you don’t have double unders.  Log how you do on this
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D. WAR Concept: Slow Weekends

Why is it important that we try live slow on the weekends? The work week is hard and stressful for many which is why the weekends become a challenging task for many. It’s the cut loose mentality, where people get it in their heads that the only way to truly relax on the weekends is to take themselves out of reality. The problem with this chosen lifestyle is that what goes up, must come down, then making the weekend seem relaxing when we are up, but not so relaxing when we are down.  Think about this concept. Are the weekends really all that relaxing when we take ourselves out of reality? Or are they more relaxing if we remain in reality, where we focus on living in the moment, while working on ourselves over the weekend through reading, exercise, and working on our spiritual self? Write about it, and then email me what you wrote: [email protected]

Gym Experience

Gym Experience

A. 10-1 latter for time of:
Pull Ups + Burpees
NOTE: You do 10 PU + 10 Burpees, 9-9, 8-8, all the way to 1-1. Log how you do. Advanced do CTB.
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B. 8 Back Squat; rest exactly 90 seconds X 3
NOTE: Use the same, or a slightly heavier (slightly) load than last week, which was 70-80% of your 3rm. I cut down the rest from 2 minutes to 90 seconds. Stick to the rest, as this should be challenging. Have a spotter, especially the beginner.
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C. Perform 21,15,9 for time of:
Push Press + Ring Dips
NOTE: Loads that can be used are: 135, 115, 95, 75. Log how you do. Advanced, clean off the floor each time. Scaled- do bench dips as apposed to ring dips.
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D. WAR Concept: The WAR Balance

The harmonization of the mind, body, and spirit proves to be an incredible way to go about life. How do we do it often? How do we fit this type of harmonization into our busy lives. The way I have come to find this harmonization often in my life is through diligent preparation, and by not being afraid to be unique in how I go through life. I might leave on my lunch break, head to a track, perform an intense workout while utilizing prayer. And then after the twenty minute workout I might read for twenty minutes, while eating almonds and slurping down a protein shake. Then I’m back to work within an hour. And what did I do during that hour? -I worked on the harmonization of my mind, body, and spirit. Think about this concept, and write in detail of how you can fit this harmonization into your daily lives.

Gym Experience

The Spiritual Side

A. For Time Complete:
50 Burpee Pull Ups
NOTE: Log Time. Make sure you have to jump at least 6 inches.
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B. 3 Clean High Pulls; rest 2 minutes X 5
NOTE: These should be heavy; way heavier than your clean 1RM. This whole movements aim is to get you stronger at the clean (first two pulls of the clean). Don’t worry if you can’t pull it that high, just work on the confident dead, then exploding through hips, then into the pull. 
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C. For Time complete 30, 20, 10 reps of:
KBS + Ring Dips
NOTE: Use 70/55/35. You do the KBS for 30 reps and then do the ring dips for 30 reps, and so on and so forth.
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D. Run for 10 Minutes – Moderate Intensity
NOTE: Go on a small journey. Enjoy the fall, and work on your thinking while running. Think positive thoughts as best as you can, and be appreciative for the experience you are having. 
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E. At the end of the run, walk for 5 minutes while directing your thinking towards gratitude. 
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F. WAR Concept: How do we hustle in multiple directions without getting overwhelmed? How do we discern between paths? The world, often times, pulls us in opposite directions, then causing us to feel lost, overwhelmed, and even confused as of to what future path is right. And the picture we had built up in our mind for so long concerning that  future path seems to be a picture that is constantly changing; and it is only now, through faith, that we hold on to those hopes, dreams, and ideas as of to what the future looks like, almost believing that we will be led back to that old picture path as soon as the time is right.

What is your understanding of faith? Do you believe that your prayers can be answered? Do you believe that there is an Invisible Hand of Help that’s leading and guiding you towards your hopes and dreams as you diligently strive to live and lead a clear and obedient life?

Remote Experience

Experience Hiking in the Fall

What you’ll need: Light pack with water + Fuel + Book

A. Go on a fall hike at a High Intensity-Rough, and preferably steep terrain. Go hard for 30 minutes time. The fall is a perfect time to hike. Make this happen and send me pictures: [email protected]workoutaddictionrecovery.com
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B. On the site of the Hike: Read a powerful book, or a book that will assist you in finding something out about yourself. Read for 20 minutes + get lost in meditative thought & prayer + Fuel yourself.
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C. WAR Concept: Wellness & The Low Bar Back Squat

If there was one lift, or one movement that would prepare an individual for the physical challenges of life, and would  even assist them in staying young-what movement would have such a capability?

I’m under the firm belief that this movement is the low bar back squat, simply because if done properly it promotes the highest form of wellness, though I’m no physical therapist, nurse practitioner, doctor, or physicians assistant; however, what I am is a former athlete who still wants to feel like an athlete as I get older; and as I get older, I continue to passionately explore new ways of how I can remain athletic going in to the next phase of my life, and the one movement that seems to offer me that capability is the Low-Bar back squat.

The bar placement over the mid line of the foot, and the forcing of the knees out while traveling to a parallel depth, then creates an active hip, which allows for the entire use of the posterior chain, which I believe to be the chain that keeps us young and athletic. No movement seems to promote wellness in my own body as the low bar back squat does.

If done properly, this lift can keep us young, though many may disagree. I’m not talking about competing, or anything along those lines. What I’m speaking of is wellness, and I feel that the Low Bar Back squat will repair the hurt back, or even the bad knee, for this lift will strengthen all of the muscles surrounding such areas, then making those areas become strong, and not hurt anymore. People want to say that squatting hurts the knees, and is hard on the back. But what I would say to these people is that squatting improperly is hard on the knees and back, but squatting properly is great for the knees and back; and will even improve the knee and back, then making an individual free to be active, where they can live life to fullest through remaining athletic as the years gain on them.

What are your thoughts?