Mark Divine's Blog, page 65
July 22, 2016
SOFWOD – Friday 7/22/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 250 Alt Step Ups 20” with 40# Sandbag
Work Capacity: 800m Bear Crawl, 800m Sprint, 800m Low Crawl.
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
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ONRAMP WOD – Friday 7/22/16
Baseline: Pre-SOP and box breathing, then ROM drills then 800m run, 2 rounds: 25m Bear Crawl, 10x Wide grip push up, 10x Close grip push up.
Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 3×10 @ 80% (Percentages are taken from 10 rep max)
Work Capacity: 4 Rounds:
15x Thruster (65/55)
15x Wall Ball (14/10)
200m Sprint
2 min Rest
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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July 21, 2016
ONRAMP WOD – Thursday 7/21/16
Baseline: Pre-SOP and box breathing, then ROM drills then 3 rounds: 200m run, 15x KB Deadlift, 10x Wall Ball, :30 sec 1 leg plank Right leg, :30 sec 1 leg plank Left side.
Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 3×10 @ 80% (Percentages are taken from 10 rep max)
Stamina: 4 Rounds, not timed: 16x reverse lunge (8 per side) (65/55), 200m Farmer Carry (40/35), 1 min. Sorenson Hold
Work Capacity: 3 Rounds:
600m Row
15x 1 arm Russian Kettlebell Swing (35/25)
15x 1 arm Russian Kettlebell Swing (35/25)
15x Burpees
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Masters WOD – Thursday 7/21/16
Baseline: Pre-SOP and box breathing, then ROM drills then 3 rounds: 200m run, 15x KB Deadlift, 10x Wall Ball, :30 sec 1 leg plank Right leg, :30 sec 1 leg plank Left side.
Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 3×10 @ 80% (Percentages are taken from 10 rep max)
Stamina: 3 Rounds, not timed: 16x pistols (8 per side), 200m Farmer Carry with barbells (65/45), 2 min. Sorenson Hold
Work Capacity: 3 Rounds:
700m Row
15x 1 arm Russian Kettlebell Swing (35/25)
15x 1 arm Russian Kettlebell Swing (35/25)
20x Burpees
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OPWOD – Thursday 7/21/16
Baseline: Pre-SOP and box breathing, then ROM drills then 400m run, 30-20-10
Slam Ball, Reverse lunge steps
Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 2×10 @ 85%
Stamina: 3 Rounds not for time: 20x GHR, 100m walking lunge, 15x Burpee Pull Up.
Work Capacity: 16 min EMOM:
10x Wall Ball
8x Burpee
*If you are unable to finish reps each minute, scale by lowering number of Burpees
Durability: 10x :30 Hill Sprint, 1 min rest between sprints. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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SOFWOD – Thursday 7/21/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 100 Burpees
Work Capacity: Run 1 Mile, 10 Rope Climbs, Run 1 Mile, 20 Pull Ups Strict, Run 1 Mile.
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
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July 20, 2016
Injury Prevention – Ankle
Coach Lance goes over what happens during the most common ankle injury and how to respond.
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July 16, 2016
Weekly Monster Mash – 7/16/2016
Baseline: Pre-SOP and box breathing, then ROM drills then
Work Capacity: For time:
1-10 Ascending ladder of Curtis P (95/65)
10-1 Descending ladder of Man Maker (40/30)
400m run between each set:
-1x Curtis P, 10x Man maker
400m run
-2x Curtis P, 9x Man maker
400m run
-3x Curtis P, 8x Man maker
400m run……
Continue until you have reached 10 Curtis P and 1 Man maker
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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July 15, 2016
Letter to Mark Divine
Dear Coach Divine,
From the time I read about Kokoro and Seal Fit in Outside Magazine a year ago, I knew I had to figure out a way to do it. With my demanding travel schedule for work and two very active kids I didn’t know what it would take away. In retrospect, I couldn’t believe the profound transformation that it had brought me, my family and job.
Last December, I decided to sign up for Kokoro 43 (June 24th) which happened to be on my 50th birthday. It was a gift to myself in which my wife was dumbfounded I wasn’t spending the money towards a trip to Barcelona, Spain (a city I’ve always wanted to visit). But I wanted to do something different for my 50th, something that will rock my world! Perhaps a launching off point for the next 50 years! Boy did I get what I asked for and more!
So, I bought your books and absorbed as much as I could from them and trained hard. I got creative as I travelled to places (CONUS and OCONUS) where conventional workout equipment were not available. During travel, I got up before meetings to do the WODs and skipped networking events. When home, I got training in when the kids are off to school. As I explored new ways and places to train and meditate, I found trails, local community centers and met people that I would have otherwise missed if preparation for Kokoro wasn’t priority one. I lost 20 pounds and got in the best shape I’ve ever been in my life, both in body and mind.
I had so many learning moments during training that I lost count (I wrote them down though)… So many anxious periods and nervous anticipation prior to camp. But there was one instance, days before shipping off, which I thought is worth mentioning. While doing a long run, in a lonely farm road in upstate New York (where we visit every year), I realized that I was still stuck with my why. I can articulate it but I wasn’t really bought into it. Suddenly as I crested a hill over-looking the newly planted corn and over grown hay and distant farm houses, grain elevators and barns, I recognized that my life is no longer about me… it was both a sad and happy moment – a freedom of sort though. I came to realized that Kokoro was not about me! I had to let go of my ownership… Only then that all my fears melted away and courage that I’ve never felt before bubbled to the top like a warrior about to go into battle.
Objective judgement, now at this moment.
Unselfish action, now at this very moment.
Willing acceptance – now at this very moment – of all external events.
That’s all you need.
– Marcus Aurelius
At Kokoro, it wasn’t the knowledge I gained that I’m thankful for, it’s what I unlearned and left behind in the grinder. I know now why you insisted in finding a strong “why”. It’s because the “who” is not strong enough to sustain me through the test. This is what I left at Kokoro, the “who”. I’ve relied on it for so long that I didn’t even realized that it was a lie to begin with. My “who” is that I’m deserving and entitled to have what I have and everything I desire… seen through the eyes of a first generation immigrant, the promise of America! But the underlying “who” is I’m not good enough or worthy. No way in hell that that “who” would have survived the first 5 minutes of the first evolution of the PST.
During camp, I was plugging along staying in the moment not thinking of what’s next. It sucked but I felt good about what I’ve accomplished thus far. After 30 plus hours at Kokoro, my urine turned brown. I knew I had to say something to the coaches and also knew that it was a sign that my kidney was starting to fail. I trained every fabric of my body and mind for Kokoro, but for some reason I missed the training my kidney!
To my disappointment, I was medically dropped. For a moment, a rush of “what if’s” came over me. But then like a ton of bricks! I thought of my why and reminded myself of my reason for being there… to master myself so I can make a difference in my community and be the best leader, follower, father, son, brother, co-worker, neighbor and most importantly husband that I can be.
Continuing on without telling the coaches of my condition would have been irresponsible and a complete opposite of my why, Kokoro would have become about me – the who. It would have been counter for my reasons for being there if I had forged on and had a medical emergency, I would have burdened the staff/coaches, my team and worst my family! I would have been hospitalized with serious irreversible side effects.
Not finishing was the best gift I could have asked for, it opened my eyes to my ego. As Dalai Lama puts it, “…sometimes not getting what you want is a wonderful stroke of luck”. It was a perfect end to the hardest thing I’ve ever done… no one was there to applaud me, acknowledge my commitment and pat my back… as I stared down my ego, it was unceremonious and lonely. But something about that moment was wonderful that I can’t describe in words, it was a sense of contentment and peace. I’m not a religious man, but God shared something personal with me that day that I will cherish for the rest of my life!
Duris dura franguntur. Hard things are broken by hard things.
Thank you to your contribution to my growth to be a better human being!
Hooyah!
Very Respectfully,
Sonny Lastrella
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OPWOD – Friday 7/15/16
Baseline: Pre-SOP and box breathing, then ROM drills then 3 rounds: 200m run, 1 min handstand against wall, 10x RKB, 20x Push up
Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 1×10 @ 90%
Stamina: 4 Rounds, not for time:
25x Deficit push up (4”/2”), 25x Ring row w/ feet on box (body parallel), 50m Sled Push (bodyweight)
Work Capacity: 4 rounds for time:
500m Row
11x DB Thruster (35/25)
25m OH DB Walk
11x DB Thruster (35/25)
90 Seconds rest
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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