Mark Divine's Blog, page 60
August 26, 2016
Masters WOD – Friday 8/26/16
Baseline: Pre-SOP and box breathing, then ROM drills then 800m Run 3 Rounds: 20x Push up, 10x Ring Row.
Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 4×5 @ 80% (Percentages are taken from 5 rep max)
Work Capacity: 15 mins.
:30 sec. Max Thruster (65/55)
:30 sec Rest
Right into 20 Burpees for time.
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post Masters WOD – Friday 8/26/16 appeared first on SEALFIT.
OPWOD – Friday 8/26/16
Baseline: Pre-SOP and box breathing, then ROM drills then 800m Run 3 Rounds: 20x Push up, 10x Ring Row.
Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 4×5 @ 80% (Percentages are taken from 5 rep max)
Stamina: 4 Rounds not timed: 10x DB Bench press w/ 4 sec negative (AHAP-Unbroken), 6x Bar muscle up, 10x Sandbag Get up (70/50)
Work Capacity: 15 mins.
:30 sec. Max Thruster (95/65)
:30 sec Rest
– Right into
30 Burpees for time.
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post OPWOD – Friday 8/26/16 appeared first on SEALFIT.
SOFWOD – Friday 8/26/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 800m Run
Work Capacity: 2 1.5 Mile Runs Max Effort.
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
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August 25, 2016
Spaghetti Squash
We spotted the first squashes in grocery stores here in Encinitas, so we thought we would feature this video from last year. If you have never heard of spaghetti squash, then get ready for us to drop a knowledge bomb on you. While this is a bit time consuming it is one of the easiest meals you can make, and it is delicious.
The post Spaghetti Squash appeared first on SEALFIT.
SOFWOD – Thursday 8/25/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 4 x 100m Sprint 60,70,80,90%
Work Capacity: 100 4 Count Flutter Kicks, 5 Min Plank, 100 4 Count Mtn Climbers, 5 Min Plank
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
The post SOFWOD – Thursday 8/25/2016 appeared first on SEALFIT.
Masters WOD – Thursday 8/25/16
Baseline: Pre-SOP and box breathing, then ROM drills then 500m Row, 30-20-15
Back Extensions, V- up
Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 4×5 @ 80% (Percentages are taken from 5 rep max)
Stamina: 3 Rounds not for time: 16x single leg straight leg KB deadlift (8/side), 50m weighted Crab Walk (25/15), 200m Buddy Carry.
Work Capacity: 12 Min AMRAP”
10x Power Clean (135/95)
30x Double Under
The post Masters WOD – Thursday 8/25/16 appeared first on SEALFIT.
OnRamp – Thursday 8/25/2016
Baseline: Pre-SOP and box breathing, then ROM drills then 500m Row, 30-20-15
Back Extensions, Sit- up
Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 4×5 @ 80% (Percentages are taken from 5 rep max)
Stamina: 3 Rounds not for time: 14x single leg straight leg KB deadlift (7/side), 25m weighted Crab Walk (25/15), 200m Buddy Carry.
Work Capacity: 10 Min AMRAP”
10x Power Clean (95/65)
40x Jump Rope
The post OnRamp – Thursday 8/25/2016 appeared first on SEALFIT.
OPWOD – Thursday 8/25/16
Baseline: Pre-SOP and box breathing, then ROM drills then 500m Row, 30-20-15
Back Extensions, V- up
Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 4×5 @ 80% (Percentages are taken from 5 rep max)
Stamina: 3 Rounds not for time: 16x single leg straight leg KB deadlift (8/side), 50m weighted Crab Walk (25/15), 200m Buddy Carry.
Work Capacity: 12 Min AMRAP”
10x Power Clean (135/95)
30x Double Under
Durability: 3 sets: 50x 4 count Flutter Kicks, 12x GHD Back Extensions. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post OPWOD – Thursday 8/25/16 appeared first on SEALFIT.
August 20, 2016
Weekly Monster Mash – 8/20/2016
Baseline: Pre-SOP and box breathing, then ROM drills then,
Work Capacity: With a Swim Buddy, complete as fast as possible:
4 mile Run
1 mile Swim
6 mile Ruck
Durability: 100x Push up, 100x Sit up, 50x Dead hang pull up. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post Weekly Monster Mash – 8/20/2016 appeared first on SEALFIT.
August 19, 2016
Hiking the Continental Divide – The Aftermath
Part 1 of this story is here.
This year I attempted to hike the 3100 mile long Continental Divide Trail and failed. But, I failed with lessons learned the hard way, and those lessons are sticking with me. I will complete this trail.
What did I learn?
I learned that with complete focus anything is possible. I also learned that with desert heat, low water due to bad decisions, and a bear can easily invoke emotions that destroy that focus when left unchecked. I learned that for me, I should never, ever, make important decisions prior to noon. I learned that I need to habituate Unbeatable Mind further prior to my next CDT hike.
I proved that by actively using mantras and breathing I was able to continue hiking with very painful blisters and bruised feet for 70 miles before a break to heal up a few days and get larger shoes. This stuff does work.
Destiny favors the prepared: I needed much more experience in hot weather. I have always been in cold weather growing up and have worked in the arctic most of my adult life. Early on during the planning I was taking that fact into account. But then, when winter storms rolled into my area, my training and planning began to focus solely on winter areas of the trail, not the heat of the deserts.
The most important lesson I learned is that, even though I failed this attempt, the trail is still there, just waiting until I have more experience, but I have to return to try again. Get knocked down, get back up.
Between now and my next CDT hike in 2019 I will be shoring up my weaknesses and honing my strengths I am looking for hiking partners – preferably SEALFITTERS. Keep in mind it is a 4.5 to 6 month hike.
What am I doing to gain experience and hone skills prior to the return to the CDT?
2017:
Rainier – Six day mountaineering course on mountain with a summit if weather permits. January – February.
Section hiking locally here in the North West, USA.
Attend at least one 20x.
Enjoy another SEALFIT academy.
Rock climbing with ropes training.
Desert survival training.
Maybe visit a bear training facility? Meet some bears up close in a controlled setting.
2018:
Section hike part of the CDT in New Mexico.
Section hike parts of the PCT.
Another 20X.
Kokoro Yoga camp.
Maybe climb Denali?
2019 – CDT start and complete.
Somewhere between Mt. Rainer and hitting the CDT again: Kokoro camp!
Kevin McElliott
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