Mark Divine's Blog, page 47

Weekly Monster Mash – 12/16/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: With a Swim Buddy, complete:

100x Sandbag Get up
100x Man Maker

*Reps are to be split up between partners, one partner is working while the other is running, it is up to you the distance or time of running.

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 12/9/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: For time:

10 Mile Ruck (40#)

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 12/9/2017 appeared first on SEALFIT.

Weekly Monster Mash – 12/2/2017

Baseline:  Pre-SOP and box breathing, then ROM Drills.

Work Capacity: For Time:

1 Mile run
100x Dead hang Pull up
1 Mile Run
100x Sit up
1 Mile Run
100x Push up
1 Mile Run
100x Air Squat
800m Run
50x Dead hang Pull up
800m Run
50x Sit up
800m Run
50x Push up
800m Run
50x Air Squat

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 11/25/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: 60:00 AMRAP:

200m Bear Crawl
100x KB Thruster (35s/20s)
200m Crab Walk
100x Burpee Pull up.
200m Broad Jump
100x Slam Ball

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 11/25/2017 appeared first on SEALFIT.

Advanced Online Training Program

SEALFIT Online Elite $149 Annual Offer

What’s Included:

5 Daily WODs
Video Exercise Library
SEALFIT Community Access
Interactive Coaching Forum
Daily SEALFIT Content
Exclusive SEALFIT Discounts and Promotions







$149/yr



SIGN UP NOW




































SEALFIT Elite Plus $149 Annual Offer
The Epicenter of SEALFIT Training. Training Through the Body to the Heart of Warriors.
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SEALFIT Online is a remarkable resource that guides you into the training and lifestyle of SEALFIT. Not only will you learn how to train at the elite level like Navy SEALs, but you will be part of a supportive training community that is focused on exponential growth in all areas of life.

Members employ daily content which helps develop mental toughness, emotional control, elite level functional physical and the warrior spirit. You’ll also have access to the coaches forum and online community allowing you to ask your questions and share your stories.

If you are looking for elite training and programming, SEALFIT Online is your road map. You will train yourself through SEALFIT Online for any challenging goal such as BUDS or other SOF pipeline, an endurance event such as Spartan or GoRuck, or for our own SEALFIT events such as the 20X, KOKORO Camp and the Academies, or just to enjoy the SEALFIT lifestyle like we do!



SEALFIT Online Access Includes:

5 Versions of Daily SEALFIT WODs – You’ll get the SEALFIT OPWOD, Special Operations Forces WOD, Masters WOD, OnRamp WOD and Crossfit WOD. There’s training for every fitness goal and level.


SEALFIT Online Community Access – Interact with other like-minded teammates to discuss physical and mental training, updates on progress and improvement, mobility, recovery and more. Post your times and scores setting the bar for your teammates to follow.


SEALFIT Video Exercise Library – Immediate access to complete demos of over 120 SEALFIT exercises. You’ll see SEALFIT specific exercises and detailed instruction on the baseline SEALFIT exercises that you won’t see anywhere else outside of SEALFIT HQ.


Interactive Coaching Forum – You’ll have direct access to certified SEALFIT coaches to answer any questions regarding training, fueling, recovery and mental toughness or specific questions you may have.. Our coaches offer to evaluate your PST performance for WOD placement and crucible readiness.


Daily SEALFIT content – Four days per week Coach Divine and the SEALFIT coaching staff deliver a daily SEALFIT tip for you to use. These are designed to be “grab and go” secrets that you can quickly use in your daily life. Topics include, Recovery, Fueling, Mental fortitude, and Training. You will have access to a content library of 100’s of content videos to study at your leisure. A weekly email is delivered keeping you informed and setting goals to drive your training out of the comfort zone.







SEALFIT Online Elite

What’s Included:

5 Daily WODs
Video Exercise Library
SEALFIT Community Access
Interactive Coaching Forum
Daily SEALFIT Content
Exclusive SEALFIT Discounts and Promotions







BLACK FRIDAY SPECIAL
$149/yr



SIGN UP NOW

"I owe a lot to Sealift and very much like how it has grown over the years. I put it to use two weeks ago while on vacation with the family. My 11 year old daughter twisted her ankle at the end of strenuous hike on Camel Hump Mountain in Vermont with about 1.5 miles to go. My wife and son were already ahead of us and I was carrying the backpack with supplies… I put the backpack on the front and her on my back. We made a game out of it to see how many times I had to put her down before reaching the car. I had her count to 8 for each step I took and I explained to her that I could always do 8 more steps but mentally I could not do a 1000. She liked my explanation and learned a lot from it. We hiked the entire 1.5 miles without putting her down once – surprised myself and her in the process. So thank you Sealfit for preparing me for that!"

-Marten

"Loving this programming…Truly connected mind and body, using the pre sop and box breathing. Testing for the swat team this August… Thanks sealfit crew for giving me the tools I needed to realize my potential."

-Nikolas




FREQUENTLY ASKED QUESTIONSHow do I access the program?

Once you have purchased this product, you will be emailed login info and gain immediate access!

What equipment do I need?

Equipment varies. A Crossfit style box or standard gym will have all the training tools you need.

Can beginners participate in this program?

Yes, beginners should start with our BOOTCAMP product for 30-90 days then move into the ONRAMP program.

How do I know which of the 5 workouts to do?

Typically, Onramp is for beginners. Masters generally have heavier weights, more advanced movements and more volume than the ONRAMP WODs. Crossfit, is for those intermediate to advanced athletes with time constraints. The SOFWOD is for those training for Special Operation Forces pipelines, these WODs have an endurance and body weight focus with supplemental strength, metabolic conditioning and stamina. The OPWOD is our advanced training program for the elite athlete.

What is a PST?

A PST is a Physical Standards Test. This is used by the military to evaluate the physical readiness of an individual. The PST consists of: 2 min max push ups, 2 min. max sit ups, 2 min max air squats, max dead hang pull ups without coming off the bar, and timed 1 mile run.

How can I get questions answered about a WOD?

If you click on your workout you can scroll down and leave a comment that is immediately sent to our coaches.

How do I access the Exercise Video Library?

Please visit the tab “Start Here” to find that link. http://members.sealfit.com/exercise-video-library/

You can also hover your cursor over an exercise in your WOD and a quick link to the video will appear.

How do I know I am ready to switch to a more difficult WOD?

We encourage you to experiment with different WOD’s to see which fits your goals and abilities. Often, when someone has been training with the onramp for a while we encourage you to jump in on the Crossfit WOD once or twice a week to see if your ready. You can also take another PST and submit that to us and we can advise you according to your results.

How is the mental aspect of SEALFIT Trained?

You will be able to access 100’s of videos and teachings of Mark Divine and the SEALFIT coaching staff that focus on goal setting, emotional control, breath control, visualization, leadership and team development & integrated theory.

How can I get coaching questions answered?

Please visit our coaching forums and find the subject header that is in relation to your question at this link: http://members.sealfit.com/members-home/coaching-forum/

Click on the appropriate topic and type in your question. The forums are reviewed every few days. You can also send urgent questions to info@sealfit.com for a more immediate response.

How do I get evaluated for my PST score?

You visit this forum link http://members.sealfit.com/forums/forum/pst-score-challenge/ and submit your score and any notes that you think important for our coaches to consider. Let us know what your goals are so we can steer you in the best direction possible.

How do I find Information on fueling, sleep, or various other topics easily?

Please use the search icon at the top right of your webpage and type in your keyword.

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Weekly Monster Mash – 11/18/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: In a Team of 3, complete for time:

1500x American Kettlebell Swing (55/35)

*There must always be one partner running 800m, other 2 partners are switching off performing KB Swings.

*Only one KB can be used, break up reps however needed.

Durability:Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 11/18/2017 appeared first on SEALFIT.

Weekly Monster Mash – 11/11/2017

Saturday

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: For time:

1 Mile Run
400m Walking Lunge
200x Push up
100x Pull up
200x Push up
400m Walking Lunge
1 Mile Run

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 11/11/2017 appeared first on SEALFIT.

The Optimal Performance Diet Revealed

The energy and restoration demands of the SEALFIT training program require an optimized, high-performance diet. Our recommendations include certain tweaks to what is popularly known as the Paleo diet. In this article, we’ll explore this crucial topic both in terms of the underlying science and thought as well as practical advice on how to make SEALFIT fueling both doable and affordable.

Understanding the Paleo Diet

If the Paleo diet (aka the Caveman diet or low-inflammation diet) sounds like a bookstore gimmick to you, I’d ask you to consider some of the historical facts supporting it before making any assumptions about what it is and whether it might work for you or not.

In a paper on “evolutionary health promotion,” published in 2001 in Preventative Medicine, researchers laid out the essential argument for how the changes wrought in our food supply through the agricultural revolution and subsequently the industrial age have been a root cause of the type 2 diabetes epidemic (and other chronic diseases) that is laying waste to the greater American population and costing us roughly $147 billion dollars annually.

From the research paper:

Since the appearance of behaviorally modern humans perhaps 50,000 years ago and particularly since the Neolithic Revolution of 10,000 years ago, cultural evolution has proceeded more rapidly than has genetic evolution, thereby producing ever-greater dissociation between the way we actually live and the lifestyle for which our genome was originally selected.

This discordance fosters the chronic degenerative diseases that cause most morbidity and mortality in contemporary affluent nations.

A logical model for prevention research (and, potentially, for health recommendations) is an amalgamation of the lifestyles prevailing among early, behaviorally modern humans, before agriculture accelerated genetic-cultural evolutionary divergence.

Wander the rows of a modern day supermarket and it starts to makes sense: most of the “foods” jammed onto the shelves—in supermarkets, there are an average of 43,884 products you can choose from—are designed so for unnatural objectives, like long shelf lives and being cheap to produce (and hence more profitable).

As my buddy Robb Wolf will tell you, a key target in industrial food-making is also “hyper-palatibility”—foods that are processed to trip pleasure circuits in your brain that will drive you into shoving more and more of the crap into your mouth. In a disturbing New York Times Magazine story on the modern science of food processing, the journalist handed a food scientist two bags of store-bought food to talk about.

From the article:

He zeroed right in on the Cheetos. “This,” Witherly said, “is one of the most marvelously constructed foods on the planet, in terms of pure pleasure.” He ticked off a dozen attributes of the Cheetos that make the brain say more. But the one he focused on most was the puff’s uncanny ability to melt in the mouth. “It’s called vanishing caloric density,” Witherly said. “If something melts down quickly, your brain thinks that there’s no calories in it . . . you can just keep eating it forever.”

The Connection Between Food & Performance

In my early days serving on the Teams, I had to come to grips with the ramifications I was enduring because I had adopted a bachelor diet that was more about convenience than it was nutrition. Pizza, milk, beer and other junk food. You may know the drill. I was fully committed to the SEAL mantra that The Only Easy Day Was Yesterday. But I wasn’t doing myself any favors with the diet I was eating. I woke up most days feeling like crap. I’d burn some of that feeling off with a 2-hour workout, but then I’d crash after lunch. I didn’t understand it at the time, but I was on the energy roller coaster that is caused by the massive insulin spikes that a diet high in processed food triggers.

It was on a deployment to the Philippines that I started to figure things out: Shifting to a diet of fresh chicken, fish and vegetables, the protein all range-fed or hand-caught. I immediately felt better. I looked around and noticed that the local citizenry looked amazingly healthy compared to what you might see in the States.

It was this dual experience that set me forward onto a new path of thinking about food and food’s relationship to performance and health.

 

Tips for Creating an Optimal Performance Diet

Follow these simple guidelines to get on the right path:

Eliminate sugar. Junk food, soda, products made with with high-fructose corn syrup.

Remove grain-based products from your diet at least 80% of the time. Many don’t think of cereal, bread and pasta as processed foods, but that’s exactly what they are. Supplant these foods with fresh vegetables and some seasonal fruits. Nuts and seeds are good too.

Eliminate cow’s milk, highly-processed cheeses and crappy yogurt. You may not be lactose-intolerant, so settling into a diet that has some dairy (ideally organic, full-fat grass-fed milk, cheese or yogurt) will fit fine into your plan, but the best way to understand how you’re physically reacting to a food is to remove it for a period of 30 days and then test it out to see how it affects you.

Eliminate most starches and legumes (beans, white potatoes, corn). Again, change these out for fresh vegetables and fruits. Sweet potatoes are okay. Eating rice the way you might a condiment is OK too.

Get rid of processed vegetable oils. Cheap vegetable oil is a primary ingredient used in the processed foods industry. As we’ll explore in more detail in this series, this is one of the culprits involved what can be termed “a high-inflammation” diet. Coconut oil is one of the best alternatives. Other good fats to install into your fueling plan are avocados, almonds and macadamia nuts.

Train hard and eat smart.

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Weekly Monster Mash – 11/4/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity:

4 Mile soft sand run
1 Mile Swim
6 Mile Ruck

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 11/4/2017 appeared first on SEALFIT.

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