Mark Divine's Blog, page 69
June 6, 2016
SOFWOD – Monday 6/6/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 1000m Bear Crawl
Work Capacity: 100 Pull Ups, 200 Sit Ups, 300 Air Squats, Run 2 Miles AFAP.
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
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OPWOD – Monday 6/6/16
Baseline: Pre-SOP and box breathing, then ROM drills. 200m run forward, 200m run backward, 200m side shuffle right side, 200m side shuffle left side.
Strength: Front Squat 5×3@ 85%
Stamina: 3 Rounds not timed: 20x Overhead KB Step up (10/side – AHAP), 200m Buddy carry, 50m Buddy pull
Work Capacity: Chelsea- 30 minutes: EMOM:
5x pull up
10x push up
15x air squat
Durability: Run 3 miles at moderate pace, accumulate 5 minutes plank and 3 minutes wall sit. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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June 4, 2016
Weekly Monster Mash – 6/4/2016
Baseline: Pre-SOP, Box Breathing, then ROM drill. 5 minutes: 10x Goblet Squat, rest in the bottom of the squat for the remainder of the minute, perform 5 rounds with no rest.
Work Capacity: 3 Rounds For Time with a swim buddy:
2 mile run
400m lunge
500m Swim
Durability: 5 minute plank, stretch, rehydrate, refuel.
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June 3, 2016
Summer Smoothie
We have demo’d a few smoothies here on SFO, and you can find those clicking here and here. Today’s smoothie is meant to be light and refreshing, and adheres to 2 blocks in the Zone Diet. Enjoy.
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Masters WOD – Friday 6/3/16
Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of step ups, 15x push ups, 2 minutes of step ups, 15x supine ring row.
Strength: Push Jerk 5×4@ 80%
Work Capacity: 7 minute AMRAP:
10x Pull up
10x KBS (35/25)
10x Push up
-3 min rest
7 min AMRAP:
13x Pull up
13x KBS (35/25)
13x Push up
Durability: Run 3 miles as fast as possible. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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ONRAMP WOD – Friday 6/3/16
Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of step ups, 15x push ups, 2 minutes of step ups, 15x supine ring row.
Strength: Push Jerk 5×4@ 80%
Work Capacity: 7 minute AMRAP:
7x Ring Row
7x KBS (35/25)
7x Push up
-3 min rest
7 min AMRAP:
9x Ring Row
9x KBS (35/25)
9x Push up
Durability: Run 1 mile as fast as possible. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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OPWOD – Friday 6/3/16
Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of step ups, 15x push ups, 2 minutes of step ups, 15x supine ring row.
Strength: Push Jerk 5×4@ 80%
Stamina: 4 Rounds not timed: Max bench press (135/95 -subtract weight from bar each round), 20x supine ring row, 20x GHD sit up
Work Capacity: 7 minute AMRAP:
10x Pull up
10x KBS (55/35)
10x Push up
3 min rest
7 min AMRAP:
13x Pull up
13x KBS (55/35)
13x Push up
Durability: Run 4 miles as fast as possible. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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April 10, 2016
The Mark Divine BLOG: Do you Have a Personal Ethos – Part 1
Do you have a Personal Ethos?
Part 1: The 5 Ethical Stands required to establish a personal code of excellence.
Navy SEALs rely on proven strategies to accomplish their mission. Strategies are the over-arching methods employed to direct the energies, focus and resources of the team. In Kokoro Yoga, we also employ a variety of powerful strategies to accomplish our mission of accessing the inner warrior and achieving maximum performance. In this blog post, I would like to address one of the most important strategies – developing a personal ethos.
Excellent results in life are the result of hard work built on a personal code of excellence. I call this your personal ethos. Defining this ethos requires deep introspection and skillful methods leading to a continuous pursuit of self-knowledge and growth. Life without a personal ethos can leave you directionless, not able to answer the question, Why? when faced with life’s many challenges.
“The mass of men lead lives of quiet desperation,” wrote Henry David Thoreau, exposing a truth that holds true today. Finding stillness to eliminate the noise and distractions that obscure the voice of our soul from being heard is not easy, but crucial for us to find and fulfill our ethos. Rather than reacting like a pinball to the myriad of forces and stressors rushing at us every day, we must take the time to question deeply what we are meant for, what we are passionate about, and how we can serve meaningfully through our unique gifts.
A good place to start developing a code of conduct such as this is to study our relationship with ten concepts introduced by the Indian Yogi Patanjali, in his work Yoga Sutras. These are called ethical stands (Yamas) and Personal disciplines (Niyamas). These point the way to excellence, and also serve as practices. Aligning with these principles can produce a profound grounding effect in your life. In this post, I will address the first five ethical stands. Here they are:
Nonviolence to oneself or others. This code poses a challenge for warriors. I tell my warrior students that it is violent to allow a violent sociopath to conduct violence, so their role as a sheepdog is the protector, and protectors must use controlled violence in service of his or her duty and mission. This is in alignment with this precept.
Speaking, thinking and acting truth.
Not hoarding unnecessarily. Being honest with what belongs to you, what belongs to others, and what belongs to the common good.
Balancing your energy in work, play, and relationships.
Not grasping for or getting attached or clinging to ideas, material objects, or relationships.
These five ethical stands, when viewed as questions, provide a powerful guide for our actions and thoughts. The code developed as you align with them defines your integrity. They are to be practiced in thoughts, words, and deeds. How do you act truthful? How do you speak truthfully? How do you think of truth? Truth is different in the domains of action, speech, and thought. To have integrity means they are aligned. Next week I will take a look at the 5 personal disciplines, which will take us even further toward an ethos of excellence. Until then, train hard, stay focused and get to work!
–Mark Divine
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April 9, 2016
Weekly Monster Mash – 4/9/2016
Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m.
Work Capacity: Complete 3 rounds for time of…
Run 400m with sandbag (80#/60#)
10x Sandbag Curtis P’s (80#/60#)
Run 400m without sandbag
20x burpee
Durability: Max duration plank hold (Pays to be a winner…winner chooses “motivational consequences” for other athletes). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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April 8, 2016
Steve Weatherford Video Podcast
Steve Weatherford, Super Bowl winning punter for the New York Giants, came by SEALFIT to do a Podcast for The Unbeatable Mind Channel. We of course roped him into an OPWOD which you will be seeing a video of next week. Here is the 50 minute podcast they recorded after the OPWOD. Check it out.
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