Mark Divine's Blog, page 61
August 19, 2016
SOFWOD – Friday 8/19/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 50 Sandbag Get Ups
Work Capacity: Run 1 Mile. 100 Pushups, 100 Situps, 100 Squats, 30 Pull Ups, Run 1 Mile
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
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OPWOD – Friday 8/19/16
Baseline:Pre-SOP and box breathing, then ROM drills then, 500m Row, 20-15-10: Plyo push up, Barbell Thruster, V- up.
Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 3×5 @ 85% (Percentages are taken from 5 rep max)
Stamina: 4 Rounds not timed: 12x Floor Press (AHAP-Unbroken), 10x Man Makers (40/30), 200m Sandbag Run.
Work Capacity: 4 Sets for max reps:
1 min. Max rep Double Under
1 min. Max rep Kettlebell Swing (55/35)
1 min. Max rep Box Jump
1 min. Max rep Slam Ball
2 min. Rest
Durability: 20 min. of Sandbag Grinder PT. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
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Masters WOD – Friday 8/19/16
Baseline:Pre-SOP and box breathing, then ROM drills then, 500m Row, 20-15-10: Plyo push up, Barbell Thruster, V- up.
Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 3×5 @ 85% (Percentages are taken from 5 rep max)
Work Capacity: 4 Sets for max reps:
1 min. Max rep Double Under
1 min. Max rep Kettlebell Swing (35/25)
1 min. Max rep Box Jump
1 min. Max rep Slam Ball
2 min. Rest
Durability: 20 min. of Sandbag Grinder PT. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post Masters WOD – Friday 8/19/16 appeared first on SEALFIT.
OnRamp – Friday 8/19/2016
Baseline:Pre-SOP and box breathing, then ROM drills then, 500m Row, 20-15-10: Push up, Barbell Thruster, V- up.
Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 3×5 @ 85% (Percentages are taken from 5 rep max)
Work Capacity: 3 Sets for max reps:
1 min. Max rep Double Under
1 min. Max rep Kettlebell Swing (35/25)
1 min. Max rep Box Jump
1 min. Max rep Slam Ball
2 min. Rest
Durability: 20 min. of Sandbag Grinder PT. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
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August 18, 2016
OPWOD – Thursday 8/18/16
Baseline:Pre-SOP and box breathing, then ROM drills then, 2 Rounds: 400m run, 20x Slam Ball, 15x Barbell Good morning, 10x Box Jump
Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 3×5 @ 85% (Percentages are taken from 5 rep max)
Stamina: 4 Rounds not for time: 10x Snatch grip deadlift (155/105), 100m Back rack barbell walk (bodyweight), 25x GHD Sit up.
Work Capacity: 4 Rounds for time:
400m Run
15x Thruster (95/65)
10x Burpee over the bar
Durability: 10x 20m Hill sprint, 90 seconds rest between sets. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post OPWOD – Thursday 8/18/16 appeared first on SEALFIT.
Masters WOD – Thursday 8/18/16
Baseline:Pre-SOP and box breathing, then ROM drills then, 2 Rounds: 400m run, 20x Slam Ball, 15x Barbell Good morning, 10x Box Jump
Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 3×5 @ 85% (Percentages are taken from 5 rep max)
Stamina: 4 Rounds not for time: 10x Snatch grip deadlift (115/85), 100m Back rack barbell walk (75% bodyweight), 20x GHD Sit up.
Work Capacity: 3 Rounds for time:
400m Run
15x Thruster (75/55)
10x Burpee over the bar
The post Masters WOD – Thursday 8/18/16 appeared first on SEALFIT.
SOFWOD – Thursday 8/18/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, Row 1000m
Work Capacity: 5 Rounds: 20 Step Ups w/Sandbag, 30 Alt Lunges, 200m Sandbag Run
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
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August 13, 2016
Weekly Monster Mash – 7/13/2016
Baseline: Pre-SOP and box breathing, then ROM drills then, 400m run, 20-15-10: jumping lunge, Burpees.
Work Capacity: For Time:
400m Overhead walking Lunge (45#/35# plate)
*Every time the weight come down from overhead perform 30x Burpees.
Durability: 2 mile run (easy pace) Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
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August 12, 2016
Ginger Juicing
Spicy? YES! Energizing ? YES! My first experience with a pretty straight form of Ginger juice was on a boating trip with the owner of Ginger Shots. This is a new “ 5 hour energy” type packaged product that gives you a spicy kick, calms your stomach,( I get sea sick), and energy to boot. Here is a pic of this great product:
I was so impressed by this product that I decided to keep buying them at my local Wholefoods Market, but dang is it expensive! So I’m making my own and taking you along for the journey.
Ingredients: Ginger juice and pomegranate juice.
With the help of my roommate Danettes cold press juicer I made it happen.
I bought 1 lbs of Ginger root, soaked it overnight in fresh water.
1 Pomegranate
Here is a pic of the process and this fabulous,( and very pricey) juicer:
Here are a few health benefits of Ginger:
It can help digestion.
It relieves Nausea
Research has shown that ginger helps reduce muscle pain associated with training and menstrual pain
Ginger can reduce inflammation.
Ginger can even be an immunity booster.
The Final Product:
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SOFWOD – Friday 8/12/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 100 4 count Flutter Kicks
Work Capacity: 400m Bear Crawl, 200m Crab Walk, 100m Low Crawl, 400m Sprint.
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
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