Mark Divine's Blog, page 67

ONRAMP WOD – Friday 7/8/16

Baseline:Pre-SOP and box breathing, then ROM drills then 3 rounds: 250m row, 10x Burpee Pull up.

Strength: Bench Press: EMOM: 2 reps @65% for 7 minutes

Work Capacity: For Time:

10x Push Jerk (95/65)
15x Push Press (75/55)
20x Strict Press (65/45)

400m run

10x Back Squat (95/65)
15x Front Squat (75/55)
20x Overhead Squat (65/45)

400m run  

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

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OPWOD – Friday 7/8/16

Baseline:Pre-SOP and box breathing, then ROM drills then 3 rounds: 250m row, 10x Burpee Pull up.

Strength: Bench Press: EMOM: 2 reps @65% for 7 minutes

Stamina: 1 round, chipper, not timed: 100x Push up – Every time you break perform 5 burpees, 75x Slam Ball, Every time you break- perform 3 burpees, 15x Muscle up – Every time you break perform 2 burpees

Work Capacity: For Time:

10x Push Jerk (135/95)
15x Push Press (115/75)
20x Strict Press (95/65)

800m run

10x Back Squat (155/105)
15x Front Squat (135/95)
20x Overhead Squat (95/65)

800m run  

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

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Summer Time Sweets – Cookies

Summer time is here and you may be tempted by the excess of sweets at the next BBQ you attend. Don’t feel guilty by brining these to share.  In this video Catherine shows you how to make a delicious treat of paleo style cookies.



Ingredients:

2 eggs (or 1/3 cup applesauce or 1/2 banana)

1/4 cup raw honey

1/4 cup coconut oil

1/2 teaspoon vanilla (optional)

1 cup plus 2 tablespoons fine ground organic almond flour

1 teaspoon salt

1 teaspoon baking powder

dark chocolate chips

Directions:

Preheat oven to 375 degrees.

In one bowl mix all of the ‘wet’ ingredients: eggs, honey, coconut oil and vanilla. Make sure it is thoroughly mixed and smooth.

In another bowl mix the remaining ‘dry’ ingredients.

Combine both dry and wet. The texture should be thing and a little bit runny. Add dark chocolate chips to taste.

Bake at 375 degrees for approximately 10 minutes.

 

Once you taste these you will know why Catherine has been called the Cookie Monster.

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Masters WOD – Thursday 7/7/16

Baseline:Pre-SOP and box breathing, then ROM drills then 800m Run, 3 rounds: 25m bear crawl, 25m reverse walking lunge

Strength: Deadlift: EMOM: 2 reps @65% for 7 minutes

Stamina: 4 rounds, not timed: 10x Good morning (65/45), 15x GHD sit up, 200m backwards run

Work Capacity: 15 Minute AMRAP:

10x Power Clean (115/85)
12x Toe to Bar
15x Box Jump

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SOFWOD – Thursday 7/7/2016

Baseline: Pre SOP, Box Breathing, ROM Drills, 4 x 800m Sprint

Work Capacity: 3 RoundsMax Effort: Wall Sit, Plank, Leg Hold 6”

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

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ONRAMP WOD – Thursday 7/7/16

Baseline:Pre-SOP and box breathing, then ROM drills then 800m Run, 3 rounds: 25m bear crawl, 25m reverse walking lunge

Strength: Deadlift: EMOM: 2 reps @65% for 7 minutes

Stamina: 3 rounds, not timed: 10x Good morning (Empty Barbell), 15x GHD sit up, 200m backwards run

Work Capacity: 15 Minute AMRAP:

10x Power Clean (95/65)
12x Knees to Chest
15x Box Jump

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OPWOD – Friday 7/7/16

Baseline:Pre-SOP and box breathing, then ROM drills then 800m Run, 3 rounds: 25m bear crawl, 25m reverse walking lunge

Strength: Deadlift: EMOM: 2 reps @65% for 7 minutes

Stamina: 5 rounds, not timed: 10x Good morning (95/65), 15x GHD sit up, 200m backwards run

Work Capacity: 15 Minute AMRAP:

10x Power Clean (135/95)
12x Toe to Bar
15x Box Jump

Durability: 3x 800m sprints 1:1 work/rest ratio, Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes.  Journal post training session SOP.

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The Mark Divine BLOG: Will You Take the Road Less Traveled?

“Life is difficult. This is a great truth, one of the greatest truths. It is a great truth because once we truly see this truth, we transcend it.”

I read those lines as a young Navy SEAL Ensign. They are from a classic by Dr. Scott Peck called The Road Less Traveled. I am sure many of you have read it, and appreciate the simple, yet profound message as I do.

Dr. Peck was an Army medical office and later served as Assistant Chief of Psychiatry and Neurology in the office of the Surgeon General in Washington D.C. He knew all too well about how difficult life is and surmised that the mental toughness to deal with life’s inevitable challenges started with deep self-awareness.

Peck teaches that self-discipline, self-discovery, and brutal self-honesty, are the foundations of sustainable personal and spiritual development – the type of development that leads to the success experienced internally as a peace of mind, rather than success found through external measures, which is always fleeting.

I felt a kinship with Dr. Pecks words then and now appreciate even more how profound this simple truth is. Even today, as I kicked off an SEALFIT Special Ops Academy, I marveled at how few take the road of known hardship, where the challenge is accepted for the growth that will ensure. Those that go toward challenge experience growth physically, mentally, emotionally and spiritually. I felt so humbled that 14 warriors had traveled from as far away as Australia, to challenge themselves in the most severe way for their own growth. They are taking the road less traveled.

I have personally found that the best things in life are often the most difficult things to consider. They include things that require the type of choice where you have to pause and take a deep “ok I got this,” breath. Those pivotal moments inevitably lead to the best decisions and outcomes. This was true when I left my career on Wall Street for the much riskier (and broker) career as a SEAL. It was also true when I chose to leave the SEALs for a woman I loved. It continues to be true to this day as I reinforce this idea that the road less traveled is always more gratifying, even if it is more challenging.

So my question for you is: Where do you stand on this? Do you take the hard road, the one that requires discipline and sacrifice, or do you stick to the status quo?

It might interest you that five principles I live by, and teach, make taking the road less traveled an imperative. When mastered they lead to twenty times (20X) more power and success. In summary, these are:

Find your Why: This sounds so simple but is yet elusive for most of humanity. Your “why” is a deeply felt sense of purpose, a purpose that can only be experienced by tapping into your Essential Nature. When you find your why your entire life becomes clear and focused.

Live Warrior Disciplines: It is no surprise that warriors are disciplined. But where did this discipline come from? And how did they develop it? And, by the way, what exactly are they disciplined with? These are questions that don’t usually get asked. It is just assumed that this elusive discipline is just working hard day in and day out. While working hard is certainly a warrior discipline, it is but one of many. Others warrior disciplines include simplicity, humility, self-mastery, and service. These require patient practice every day, which is the real hard work!

Develop Leadership Grit: Leadership is about authenticity and trust. Grit is about mental toughness and resiliency. When you combine authenticity, trust, mental toughness and resiliency you get transformational results. That transformation is experienced by both individuals and teams.

Become Sheepdog Strong: Most people live like sheep…minding their own business and oblivious that the wolves who are watching, waiting to pounce. The only ones looking out for the sheep are the sheepdogs. Up until now the sheepdogs (police, first responders and military) were enough to protect them. But no longer. Now we must all step up to be the sheepdog for our families and communities. This can be trained.

Take Massive Action: Too often we put our toe in the water, try things out, give it a go. But these lukewarm efforts usually fail, or at the least produce mediocre results. When the inevitable happens, we chalk it up to the fact that we weren’t really committed anyway, or it wasn’t meant to be. The whole point is you shouldn’t commit to ANYTHING unless you intend to dominate the mission and WIN! This requires massive commitment, massive focus, and massive action. Anything less is not a serious effort.

Clearly it is not easy to live these five principles, just as it is not easy to take the road less traveled. These qualities are not something that just you are born with, nor can they be learned by reading a blog, or listening to a podcast. They must be transmitted through training, then practiced diligently.

If you are interested in learning more about these five principles and reflecting upon what it means to take the road less traveled, I will be presenting them in my first online training of the year on June 16th.

If you want to join me then CLICK HERE. I will be going deeper into what I am calling the 5-Part Formula For Peak Performance. It is an evolution of the information that I teach at SEALFIT Academy, and incidentally, the same process I’ve used personally to achieve success with balance.

I am committed to helping you achieve 20X potential, and find huge success while having balance across ALL areas of your life. So I truly hope to see you on the 16th!

Hooyah,

Mark Divine

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Weekly Monster Mash – 6/11/2016

Baseline: Run 800m then 7 rounds of 5x pull up, 10x Push up, 15x Sit up every minute on the minute.

Work Capacity: Cover as much distance rucking (40lbs) for 2 hours as possible:

-Every 15 minutes: 25x push ups with ruck on.

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

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Iron it Out!!

Coach Danielle:

Iron is the key mineral that helps transport oxygen from your lungs throughout the body. Without a sufficient amount of iron the body is unable to make enough healthy oxygen carrying red blood cells. Our physical and mental well-being are dependent on iron. When the body lacks enough red blood cells this is called Anemia (an iron deficiency). Anemia leads to a dramatic decrease in athletic performance. Iron is also required for a healthy immune system.

Iron allows muscles to work at their optimum ability during exercise. This metabolic energy is extremely important for any athlete, especially if you are competing or your job is physically demanding.

The body does not naturally produce iron on its own. It must be part of our daily diet.

The most readily available source of iron is in animal-based products, like red meat. One of the most common deficiencies in the world.

-Why do we need iron

Elaine Chottiner, MD, clinical assistant professor and director of General Hematology Clinics at the University of Michigan medical center says “Iron is also necessary to maintain healthy cells, skin, hair and nails”. Strenuous exercise, competition, the process of recovering from an illness all depend on the production of new cells.

-How much iron do we need

We are ever changing biological beings. Our needs change on a daily basis. The amount of iron we need is dependent on our gender, age, stress, activity and our overall well-being. We need more as infants and toddlers as we are growing and so quickly. Women may need more iron due to losing blood each month. High physical and physiological demands require more iron. We lose iron at a higher rate as we sweat. Athletes, especially endurance athletes, have a high demand for iron.

-Best sources for Iron

Muscle meat of animal foods, red meat, lamb, liver, oysters, beef, chicken, beans, nuts, green veggies, eggs, dried fruits. Combining vitamin c rich foods in the same meal can speed up the rate at which iron is absorbed. Alternately, coffee and tea can deplete your iron levels at a greater rate due to tannins.

-Should I supplement

The iron found readily in food is often poorly absorbed.

-How do I know if I’m Iron deficient

Exhaustion is a good indicator of an iron deficiency. Your brain becomes foggy and your immune system may have trouble fighting off infections.

Signs of fatigue, brain fog, not thinking straight may all be signs of iron deficiency. You’ll hear this every time, what gets measured gets managed. GET TESTED. Eating foods rich in iron may not be enough. Taking too much iron can be harmful. Know your levels and work with your practitioner. Do you use anti inflammatory drugs often? This may also cause your body to be iron deficient.

-Signs of iron deficiencies

*taking iron depleting medications

*strange cravings (always a indicator of some sort of deficiency)

*sores on the mouth

*hair loss, brittle nails

*cold extremities

*sore tongue

*difficulty swallowing

*dizziness

*weakness

*ADHD

-Dangers of too much iron

Too much iron can cause an upset stomach, nausea, vomiting, diarrhea, constipation. MORE IS NOT BETTER. Know your levels. Too much iron interferes with the absorption of zinc, copper and can have a negative effect on your immune system.

-Be proactive

Increase iron rich foods

Implement a variety of iron rich foods

Vegetarians should combine vitamin c rich foods with iron rich food choices

Avoid coffee and tea while eating iron rich foods

Think logically here. Consuming foods that are rich in iron (or any mineral that we are deficient in) is a step in the right direction. However, if your daily diet lacks overall nutrient density you are playing a losing game. Make decisions that are in alignment with your value system around food. Make this as easy as possible. Be a Nutrient Seeker with each decision you make and you’ll create an optimized way of being. Hooyah!

 

 

 

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