Mark Divine's Blog, page 62

Masters WOD – Friday 8/12/16

Baseline: Pre-SOP and box breathing, then ROM drills then 2 Rounds: 400m Run, 25m Bear Crawl, 25m Burpee Broad Jump, 10x Pull up.

Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 2×5 @ 90% (Percentages are taken from 5 rep max)

Work Capacity: 15 min. Ladder:

2x Clean and Jerk (115/85)
2x Pull up

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

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OPWOD – Friday 8/12/16

Baseline: Pre-SOP and box breathing, then ROM drills then 2 Rounds: 400m Run, 25m Bear Crawl, 25m Burpee Broad Jump, 10x Pull up.

Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 2×5 @ 90% (Percentages are taken from 5 rep max)

Stamina: 1 Round, not for time: 100x Dead hang Pull up, 200x Push up, 300 second plank.

Work Capacity: 15 min. Ladder:

2x Clean and Jerk (135/95)
2x Pull up

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

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ONRAMP WOD – Friday 8/12/16

Baseline: Pre-SOP and box breathing, then ROM drills then 2 Rounds: 400m Run, 25m Bear Crawl, 25m Burpee Broad Jump, 10x Ring Row.

Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 2×5 @ 90% (Percentages are taken from 5 rep max)

Work Capacity: 15 min. Ladder:

2x Power Clean (95/65)
2x Pull up

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

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SOFWOD – Thursday 8/11/2016

Baseline: Pre SOP, Box Breathing, ROM Drills, 4x400m 60% – 100%

Work Capacity: 2 Mile Timed Run

Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP

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Masters WOD – Thursday 8/11/16

Baseline: Pre-SOP and box breathing, then ROM drills then, 30-20-10 reps of: 1 leg KB RDL (Half the reps on each leg), Wall Ball.

Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 2×5 @ 90% (Percentages are taken from 5 rep max)

Stamina: 3 Rounds not timed: 15x RDL (40% of 1RM Deadlift), 20x Box Step up with Sandbag on your back, 10x Burpee- Toe 2 bar

Work Capacity: 4 Rounds for time:

400m Run
15x Burpees
8x Turkish Get up (35/20)

The post Masters WOD – Thursday 8/11/16 appeared first on SEALFIT.

OPWOD – Thursday 8/11/16

Baseline: Pre-SOP and box breathing, then ROM drills then, 30-20-10 reps of: 1 leg KB RDL (Half the reps on each leg), Wall Ball.

Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 2×5 @ 90% (Percentages are taken from 5 rep max)

Stamina: 4 Rounds not timed: 15x RDL (40% of 1RM Deadlift), 20x Box Step up with Sandbag on your back, 10x Burpee- Toe 2 bar

Work Capacity: 4 Rounds for time:

400m Run
15x Burpees
8x Turkish Get up (55/35)

Durability: 3 rounds: 4x 800m Sprints 1:1 Work: Rest Ratio. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

The post OPWOD – Thursday 8/11/16 appeared first on SEALFIT.

ONRAMP WOD – Thursday 8/11/16

Baseline: Pre-SOP and box breathing, then ROM drills then, 30-20-10 reps of: 1 leg KB RDL (Half the reps on each leg), Wall Ball.

Strength: Deadlift: Work to a 5 rep max for the day then, 1×5 @ 95%, 2×5 @ 90% (Percentages are taken from 5 rep max)

Stamina: 3 Rounds not timed: 15x RDL (40% of 1RM Deadlift), 16x Box Step up with Sandbag on your back, 8x Burpee-Box Jump

Work Capacity: 3 Rounds for time:

400m Run
15x Burpees
8x Turkish Get up (35/25)

The post ONRAMP WOD – Thursday 8/11/16 appeared first on SEALFIT.

Weekly Monster Mash – 7/6/2016

Baseline: Pre-SOP and box breathing, then ROM drills then 3 Rounds: 5x Pull up, 10x Push up, 15x Air Squat.

Work Capacity: 10 Rounds for time:

10X Tire Flip
30X Push up
800m Run

Endurance: 1000m Swim

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The Way to “B” Vitamins

What is vitamin B:

B vitamins are referred to as the “Stress Vitamins”. There are 8 vitamins that make up the B family. They are essential for our metabolism to convert our food into energy. B vitamins affect and are necessary for the balance of our digestion, energy, detoxification, heart health, sleep, nerve function and mood. These vitamins are not stored in the body and need to be consumed on a regular basis. Food potency degenerates with prolonged cooking, alcohol and food processing. The 8 vitamins (B1, B2, B3, B5, B6, B7, B9, B12) are often grouped together and they each have individual functions throughout the body.

What are the functions of Vitamin B:

B1: Carbohydrate metabolism and digestion

B2: migraines

B3: Hormone production

B5:skin adrenal blood pressure thyroid

B6: metabolism of protein and sugars

B7: adrenal nervous system

B9: Prevention of colon cancer, heart disease and stroke, birth defects.

B12: Energy mood focus memory

*convert food into fuel

*stay energized

*healthy skin

*healthy hair

*memory loss prevention

*assists with migraines

*important for growth and development

*maintaining cell health

*helps regulate the nervous system

Symptoms of deficiency:

*confusion

*anemia

*fatigue

*compromised immunity

*skin rashes

*weakness

*irritability

*depression

Do athletes require more:

According to Sharon Denny, MS, RDN “Vitamins do not provide energy, but they are crucial for turning food in to energy. Although some research suggests that high activity levels of athletes may increase their vitamin needs, at present, the Institute of Medicine does not make vitamin recommendations specific to athletes. While vitamins will not enhance your performance, a shortage is sure to get you down”.

What are the best sources of vitamin B:

*meat (red meat)

*dairy

*eggs

*fish

*shellfish

*liver (mmmmm)

*kidney

What are the best forms of B supplements:

B vitamins are water soluble and do not stay in your system long. You will want to factor in the bioavailability of the strain you are taking. Getting your B’s intravenously (IV’s) is considered to be 100% bioavailable, as it has the greatest absorption rate. You can take tinctures, pills, powders, etc…. You will need to get tested to see what form and method will work best for YOUR needs.

I am not a doctor. Be sure to make the time to get your biomarkers and work with your practitioner. What gets measured gets managed. Know where you’re starting and what your body needs today. We are ever changing biological beings and your needs will continue to change as you do.

We continue to design our lives. Make a conscious decision to be a NUTRIENT SEEKER every single day. These decisions are not exclusively food, choose wisely!

Hooyah

Coach Danielle

 

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Masters WOD – Friday 8/5/16

Baseline: Pre-SOP and box breathing, then ROM drills then, 800m Run then, Tabata Burpees, Tabata Wall ball without the squat (Push press wall balls to a 10’ target)

Strength: Bench Press: EMOM for 8 min. 2x reps @ 65%

Work Capacity: 3 Rounds for time:

20x Burpee
50x Wall Ball

Durability: 1x Max time Plank Hold, 1x Max time Wall sit, 1x max time Bar Hang. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

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