Mark Divine's Blog, page 49

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Congratulations on purchasing your SEALFIT coaching call.

Please check the email you used while placing your order for instructions and next steps.

Hooyah!

Mark & the SEALFIT team

 

 

 

 

 

 

 

 

 

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Weekly Monster Mash – 10/7/2017

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

Work Capacity: With a partner, Complete for time:

Row 42,195m

* Switch partners at any time, Resting partner must hold a 45/35# plate at all times.

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

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10 Ways to Tell How Fit You Are

When you see a high-level SEALFIT athlete in a training session or during a challenge event, one of the things that often surprises an outsider is how effortless they make it look. Of course, it’s anything but—applying a high level of mental control, stamina, work capacity and functional mobility through a heavy-duty grinder session takes that hard-charging athlete to the edge and beyond.

The reason it looks so fluid and controlled to the outsider is that the trained SEALFIT athlete has fully integrated the foundational principles of mental, emotional and intuitional development into the training. This allows them to self-induce a flow state. He or she is a master of the internal domain and it shows up as fluid, effortless movement in the outer domain. But in order to master the internal domain through SEALFIT training, the basics of the physical training itself must first be mastered.

One thing that is important to note is that WODs (workout of the days) are broken into three levels: On-Ramp, Basic Training, and Advanced Operator WODs, relying on the crawl, walk, and run approach to training we relied on in the SEAL Teams. In other words, in order to run, you have to be able to walk, and in order to walk, you have to be able to crawl.

Even the most athletically-advanced newcomers to SEALFIT will start at the beginning—with an On-Ramp training cycle or in our US CrossFit affiliate programmed workouts.

There are several reasons for this, but first, let’s reverse engineer that state of flow we see in the elite SEALFIT athlete.

10 Domains of Being Physically Fit

Someone who has been dedicated to the training program for many months or years has been systematically, on a daily and weekly basis, tasked with improving each of 10 domains of physical and mental fitness. Let’s go through what those 10 domains are.

Endurance

Endurance is the collective ability of the body’s systems to deliver oxygen to the working muscles. It all starts with breathing, getting air into the lungs, and oxygen into the blood. To improve your performance in distance running, swimming, cycling and rucking, your training needs to improve the efficiency of all the systems involved in cardiovascular endurance.

Stamina

Stamina and endurance are not the same things. Endurance is about processing oxygen; stamina is the ability of the body to process energy. Stamina is how long muscles can perform at maximum output before fatiguing. Anyone who has taken on one of our crucible challenges, like a 20X or Kokoro, knows how important stamina is. Building physical stamina is a step in cultivating more mental toughness as well.

Strength

Strength is the ability of muscles to apply force and overcome resistance. In SEALFIT training we seek relative strength in a manner that makes one able to carry adequate load for your frame, and to be an effective teammate (by hauling a wounded comrade out of a danger zone for instance). Strength can be benchmarked with 1 and 3 round max efforts in classic power lifts such as the deadlift, back squat, and bench press. Further, developing strength gives us greater confidence and mental focusing power.

Flexibility

We define flexibility as maximizing the range of motion of your muscles and mobility of your joints. If you can’t get below parallel in a squat, you may be missing range of motion not just in your hips and knees, but also in your ankles. Flexibility work is often overlooked or not considered as important. Our view is that to perform effectively over a lifetime at work and play, we must develop adequate flexibility and mobility. Flexibility allows us to run, jump, climb, lift, heave, pull and throw without springing a gasket and getting injured. It also leads to greater strength and stamina gains because we are able to recruit energy systemically. Warrior Yoga is our unique flexibility and mental training system that compliments SEALFIT WOD training.

Power

Power is defined in physics by the equation Power = Force x Velocity. It means how much weight you can move and how far you can move it. Power is developed when we move a load at increasing speeds, such as with Olympic lifting movements, like the snatch and clean-and-jerk. Moving weight from ground to overhead is a full body effort which requires significant power input.

Your power will be affected by strength, mobility, speed, agility and coordination. It is probably redundant to say that this type of ballistic power movement develops mental agility and focus, furthering our efforts toward integrated training.

Speed

Speed is the ability to minimize the time cycle of a repeated movement. Sprinting is an obvious example of speed. Speed is important to the SEALFIT athlete if we need to get to or away from the enemy fast. The “enemy” can be a crisis (imagine outrunning the Thai Tsunami) or a bad guy coming toward you. If you are a sports athlete speed training takes on a different hue. At any rate, speed work also builds durability – just note the different body types of an Olympic sprinter versus a marathon runner for proof.

Coordination

Coordination is defined by how well you take several movement patterns and align them into a distinct movement. The snatch is an excellent example of a movement that requires a high-level of coordination to do well and at your potential. Greater coordination means greater grace and less prone to injury.

Agility

Agility is the ability to minimize the transition time from one movement pattern to another. We are actively training agility when we perform movements like burpee-box jumps or burpee pull-ups. Shuttling gear between and over obstacles while dodging enemy shooters takes agility. Someone who has physical agility will tend to display mental agility as well – another indication of the tight integration of the mind-body system.

Balance

Balance is the ability to control placement of the body’s center of gravity in relationship to its support base. When an Olympic lifter is trying to secure a new PR, you’ll visually be able to see the importance of balance and counter-balance at work. Balance is often taken for granted, but, in fact, it’s crucial to everyday life.

Falls are a leading cause of death in unintentional injuries, according to the CDC. Balance can be trained, and does not come naturally to many non-natural athletes, something that we notice doing standing balancing poses in warrior yoga.

Accuracy

Accuracy is the ability to control movement in a given direction at given intensity. When you’re performing a gym exercise like wall balls—dropping into a front squat with a medicine ball in your hands and against your chest—then explode upward and thrust the ball toward a target above you on the wall—you’re putting into play your accuracy skills. As we learn to be more accurate with our external movements, we also refine the accuracy of our thinking.

Clearly there is overlap between these domains and when we train one, we are training a host of them. Also, from an SEALFIT Unbeatable Mind perspective, we leverage the physical skills to strengthen our mental skills, leading to the integrated performance of a trained SEALFIT athlete.

If the training program you’re currently utilizing fails to effectively incorporate each of the above domains of physical and mental development, then you are missing an opportunity to enhance your performance and gain control over your personal flow-activator. It could also open you to the risk of injury and those of you who are warrior or industrial athletes such as a firefighter, or police officer—that can be a matter of life and death.

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Weekly Monster Mash – 9/30/2017

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

Work Capacity: 4 Rounds for time:

1 Mile run
5x Rope Climb
5 Rounds: 15x Push up ,15x Sit up, 15x Air Squat.

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

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Why Do Some People Manage Stress Better Than Others?

STRENGTH. INTELLIGENCE. RESILIENCE. What manifests when you see these words?

STRESS. EXHAUSTION. HIGH PRESSURE. Are you feeling some resistance?

Sit with that for a moment.

Why am I writing about emotions? We are on a quest for self-mastery. This comes together through the 5 mountains: Physical, Mental, Emotional, Spiritual, and Intuitional.

Just as with anything else, this is a learned skill. Practice and repeat. Most people try to “push through” the stress that eventually leads to burnout. This common theme only sinks you further into a self-made hole of depletion. How do we avoid this behavior? How do we become resilient without thought?

These practical and sustainable tips will help you reach self-mastery within your own emotional intelligence. This is NOT a fixed state. Our experiences will shape, mold and further develop our thoughts and actions. We draw from our personal experiences and (try) not to repeat our mistakes.

What is emotional intelligence?

Emotional intelligence is the ability to recognize your own and others emotions as well as use this emotional information to guide your thinking and behavior. Emotional intelligence is also noted by:

-Having Self awareness

-Understanding the source

-Taking ownership

-Trusting Your Intuition

What are a few habits you can eliminate to avoid stress and burnout?

-Self destruction. Managing stress by overeating, drug abuse, alcohol, screaming.

-Reactive behavior. Action without thought or planning.

-Blaming others for your behavior.

-Avoid assumptions or conclusions. Don’t assume the worst.

What are a few habits that you can incorporate to build stronger emotional intelligence?

-BREATHE. Staying calm. Bring your tension and your heart rate down. This will enable you to be more mindful and open to solving problems with self-control.

-Recapitulate the situation. Slow down. Change your perspective. Reevaluate to see things with new eyes and understanding.

-Building management skills to channel anxiety into problem solving skills.

-Having empathy (the ability to understand and share the feelings of another).

-Sleep. Let me say that again, SLEEP.

-Radical forgiveness. Don’t hold onto negative emotions.

How do we keep building on our emotional intelligence?

-We are the source. We can only control our reactions. Be patient (with yourself and others) and practice forgiveness. Know your strengths and weaknesses and surround yourself with a tribe who you can trust and turn to. We are all in this together. We can change the world and we can’t do it alone!

-Fail forward: In the words of Jimmy Chin from the last UM Retreat “I seek out spectacular failures”. How do we know success without first having failed? We will never know our limits without failing forward. Get outside your comfort zone and create room for new practices.

-Make a list. Make it practical, achievable, and sustainable. What personal habits and behaviors do you have that do not build your emotional intelligence? To create open space for new ways of being, you have to work towards eliminating the habits and behaviors that do not serve your goal

-New ways of being. Once you’ve created space, start implementing new habits and behaviors that will eventually become your new routine and rituals. Creating your emotional intelligence will eventually take no thought at all

I clearly remember my father repeating the wise lyrics from Jefferson Airplanes song, Eskimo Blue Day: “Doesn’t mean shit to a tree”. It really is that simple. Quiet the monkey mind, be still and recognize that it just really doesn’t matter and isn’t worth getting worked up about.

Are you seeing a common theme yet? These tips and tools overlap to reach self-mastery in all your mountains.

What are some practices that have helped you develop your emotional intelligence? How do you continue to cultivate and grow these new habits and behaviors?

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Weekly Monster Mash – 9/23/2017

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

Work Capacity: With a partner:

Row 21,098m

*One partner rowing at a time, split up however needed.

*Partner not rowing accumulates as many Burpees as possible during rest period.

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

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SEALFIT 20XL – 24-hour crucible

Event Dates

2018

Feb 3-4th – Vail Lake, CA (inaugural event)
May 19-20th – Vail Lake, CA







$1,495
$995



BOOK NOW




































SEALFIT 20XL
A physical 24-Hour “crucible” will prove that you are capable of 20 times more than you think you are.
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You are capable of twenty times more than you think you are!

Experience a permanent shift in your perspective and way of life by taking part in the SEALFIT 20XL.

Over the course of this powerful 24 hour crucible event, our team of Retired and Reserve Navy SEALs, members of the military / Special Operations community and select number of SEALFIT certified coaches, will push you beyond your perceived limits.

This event it not for everyone.

The 20XL is only for those people who are ready to take on the intense physical challenges and those who are ready for real change.

Our expert coaches will push your physical limits, build on your strengths and uncover your weaknesses. A 20XL is not a mindless physical “beat down”, your SEALFIT coaches will use their years of training and experience to help guide you to the tools you need to overcome any obstacle, eradicate fear and tame your mind.

SEALFIT coaches use tested and proven methods to foster personal growth, elite level teamwork and authentic leadership.

The SEALFIT 20XL Challenge is difficult by design yet is attainable for any motivated, physically healthy person.

We will not performance drop you based on a PST score. However, this is a team driven event and a lack of preparation will be a hindrance on your team.

Modeled after the US Navy SEALs crucible “Hell Week”, this 24 hour training experience will push and pull you in ways you have never experienced.

PHYSICAL STANDARDS:

You should be able to complete the PST with the following standards.

PST – You will be tested for maximum reps (weight vest is optional):

50 push-ups (40 for women): 2 minutes

50 sit-ups (40 for women): 2 minutes

50 air squats (40 for women): 2 minutes

10 dead hang pull-ups (6 for women)

1 mile run in boots and utility pants: 9.5 minutes

Event Dates

2018

Feb 3-4th – Vail Lake, CA (inaugural event)
May 19-20th – Vail Lake, CA







$1,495
$995



BOOK NOW

"Four weeks ago a friend asked if I wanted a number to run in the Boston marathon. I hadn’t been training for a marathon but I was up for it. And in order to raise money for his charity I offered to do 10 push-ups at each of the race’s 42 kilometer points. Long story short I finished and did 450 push-ups. Took me 6:20 but I did it. People asked me what made me think I could do it and I said 20x. Plain and simple. So thanks."

-Steve

"I was one of the Spring 2014 classmates for the SEALFIT 20X challenge. I just wanted to thank you for this great opportunity. There isn’t a price that could be made to account for all SEALFIT taught me. I can honestly say I feel like I can capture the world and become anything I put my mind to. I am truly blessed to be in control of my entire mind."

-Michael Hall

"I turned 50 this year and wanted to take on a big challenge. 20X looked tough and I expected to be tested physically, but also hoped to learn about myself and become a better leader in everyday situations.What I learned from 20x was the strength you have working as a team. Over the course of the 12-hours myself and the other 26 participants were pushed to our limits, but with the great coaching we learned to support each other and work together. When I struggled with a challenge being too tough, others gave me strength and encouragement. I began to feel stronger while encouraging others. We became one team. If you are looking to improve who you are as a person and commit to living your life to the fullest, do not hesitate or you will never know what you could have accomplished!"

-Casey Blake

"After 20+ years in the military, I needed to get ‘back to the basics’, grounding myself back to entry level fundamentals enabling mental, physical, and emotional growth…push myself to once again be comfortable with being uncomfortable.Your team’s ability to immerse a small group of people (many with no military background) into the “warrior culture’ over a 12 hour period is invaluable. The coaches facilitate an environment that teaches the class members to control their emotional response to outside stimuli and knock down their perceived metal or physical barriers. I am a better person, father, husband, athlete and military leader because I was able to reinforce my ‘why’. Thank you for opportunity to continue to learn."

-Brian

"I am an Exercise Physiologist and work with hockey players to develop their skating skills, as well as strength and conditioning. The 20X Challenge was a life-changing event for me.Things such the importance of teamwork, communication, selflessness, power of the mind, box breathing and accountability has helped me gain so many tools which has changed all the lives of our students and training partners here. The SEALFIT team has changed our culture of how we train and how we treat others. Getting young men and women to understand that NO ONE is better than anyone else and that life is about helping each other get better together has been amazing to watch.HOOYAH!"

-Jennifer Matras CSCS, President




FREQUENTLY ASKED QUESTIONSWhere is the event?

The time and place of this event vary. Please check the event date for details.

What is included in the price of the event?

You will be provided with hydration, food and kickass training during your 24 hour event.

Upon completion you’ll receive:

A certificate of completion (PDF)
SEALFIT Challenge Coin
20XL Patch

You can not buy these items.

How should I train in preparation for the event?

It is recommended that you complete our SEALFIT Online Training OPWODs for over 2 months prior to 20XL.

What gear is required?



1 pair black BDU pants
1 pairs of compression shorts
1 pair of “broken in” boots
1 white crew neck t-shirt last name stenciled on front and back
1 BDU utility belt (black)
Water bottle
1 ruck (backpack) capable of carrying up to 30lbs

You can purchase all of the gear needed from the SEALFIT shop here:

Pants, Shirts, Belt
Pants, Shirts, Belt, with Boots




WHAT NOT TO BRING

Any possession or consumption of supplements is strictly forbidden and will be confiscated and not returned.

Medical Conditions

All medical concerns, conditions, prescritpions as well as any injuries need to be fully disclosed on the event health assessment application.

Any prescription/medication must be given to event medics at the beginning of your event.

Transportation & Accommodations

Attendees are responsible for securing their own transportation to and from the event. You will be elated, but exhausted at the end of your 20X so we ask that you do not drive.

We will provide a list of recommended accommodations when you complete your registration.

Can I get vegetarian meals or a specific menu at my 20X?

No, but feel free to email info@sealfit.com to discuss.

Can I wear glasses or contact lenses?

Yes, but we will not be responsible for lost or damaged personal property.

Can I attend camp with an injury?

Please refer to our section on medical conditions.

Can I take videos and pictures during my event?

We do not allow cameras or video taken by the participant at our events.

Are spectators permitted?

Spectators are strictly forbidden.

Do you have discounts for groups?

Yes, for groups of 5 or more. Please contact info@sealfit.com for more information.

WHAT IF I BECOME INJURED OR CANNOT MAKE IT TO CAMP ON THE DAY THAT I HAVE REGISTERED?

There are absolutely NO REFUNDS on any events. You can reschedule your event with a 15% rescheduling fee up to 48 hours prior .

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Weekly Monster Mash – 9/16/2017

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

Work Capacity: For time with a swim buddy:

4 Mile Run
2 Mile Swim
4 Mile Run

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

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80% of Navy SEAL Candidates Fail for a Reason

SEALFIT has successfully trained countless special op candidates and is very proud of that legacy.

If you are in need of programming for your special operations pipeline you should definitely check out the SOF WOD in our SEALFIT Online membership: https://sealfit.com/online-elite-plus/

If you are ready for the ultimate challenge and looking to test yourself, it’s time for you to participate in the world renowned Kokoro Camp: https://sealfit.com/kokoro/

If you want hands on training with SEALFIT you should definitely come to one of our academies: https://sealfit.com/events/

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Way of The Seal LP

The Way of theSEALThink Like An Elite Warrior

to Lead and SucceedORDER NOW
Develop an unbeatable mindset and be the leader you always knew you could be!

From attacking insurgents in Iraq to hunting down Osama bin Laden to rescuing pirate hostages, the U.S. Navy SEALs are known across the world for getting the mission accomplished. Leadership, decisiveness, creative thinking, discipline, adaptability and perseverance are all part of what makes a SEAL a SEAL. The Way of the Seal is about you learning how to do what others can’t, or simply won’t.

Want to be tough? Cool under fire? Able to sense danger before it’s too late? In The Way of the SEAL, retired Navy SEAL Commander Mark Divine reveals exercises, meditations, and focusing techniques to train your mind for mental toughness, emotional resilience, and uncanny intuition. Along the way, you’ll reaffirm your ultimate purpose, define your most important goals, and take concrete steps to make them happen. A practical guide for businesspeople (or indeed anyone) who need to know the secrets to success, the book will teach you how to…

Lead from the front, so that others want to work for you

Practice front sight focus, the radical ability to focus on one thing until victory is achieved

Think offense, all the time, to eradicate fear and indecisiveness

Smash the box and be an unconventional thinker so you are never thrown off-guard by chaotic conditions

Access your intuition so you can make “hard right” decisions

Achieve twenty times more than you think you can

Blending the tactics he learned from America’s elite force with lessons from the Spartans, samurai, Apache scouts, and other great warrior traditions. Mark Divine has distilled the fundamentals of success into eight powerful principles that will transform you into the leader you always knew you could be. Learn to think like a SEAL and take charge of your destiny at work, at home, and at life.

“The Way of the SEAL…teaches key principles…I recommend for every entrepreneur.”

—Forbes.com

“This book will transform you into a person for whom success—in all areas of life—is as natural as breathing. From small business owners to titans of finance, everyone can benefit from Mark Divine’s brilliant insights.”

— Susan Solovic, award-winning entrepreneur, media personality and bestselling author of The Girls’ Guide to Power and Success

“The Way of the SEAL… should jump right off the shelf and into the reader’s hand… an amazing resource.”

—Seattle PI

“Mark is more than a Navy SEAL, he has the ability to teach all of us how to be one in everyday life.”

—Joe De Sena, founder of Spartan Race

Buy it TODAY on

or from any of these retailers:

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