Mark Divine's Blog, page 70
April 8, 2016
Masters WOD – Friday 4/8/16
Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 10x hand release push ups, 10x supine ring rows, 10x PVC dislocates.
Stamina: 4 rounds, not timed: 15x deadlift @ moderate load, 40x double under, 25m bear crawl.
Durability: Run 3 miles @ moderate pace. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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ONRAMP WOD – Friday 4/8/16
Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 10x hand release push ups, 10x supine ring rows, 10x PVC dislocates.
Stamina: 4 rounds, not timed: 15x deadlift @ moderate load, 40 jump rope, 25m bear crawl.
Durability: Run 3 miles @ moderate pace. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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SOFWOD – Friday 4/8/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 800m Run, 10 min Plank
Work Capacity: 100 4 Count Flutter Kicks, 100 4 Count Arm Haulers, 100 Leg Levers, 100 Push Ups
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP
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OPWOD – Friday 4/8/16 (De-Load Week)
Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 10x hand release push ups, 10x supine ring rows, 10x PVC dislocates.
Stamina: 4 rounds, not timed: 15x deadlift @ 155#-185#/95#-125#, 5x box jump (36in/30in), 25m bear crawl.
Durability: Run 3 miles @ moderate pace. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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April 7, 2016
Bone Broth Part 2
If you did not see last weeks video, Bone Broth Part 1, click here so this video makes a bit more sense. Today’s video will delve into the health benefits of Bone Broth, as well as was one can get similar health benefits, using some supplements.
Next week Danielle will be showing how you can cook a whole chicken using this bone broth. And let me personally tell you, it was delicious.
Bone Broth Part 2 from Mark Divine on Vimeo.
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Masters WOD – Thursday 4/7/16
Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then 20x strict press, 15x push press, 10x push jerk.
Strength: EMOM 10 min:
1 Clean
2 Split Jerk
(Add weight every round- last round should be AHAP)
Work Capacity: “CINDY”: 20 min. AMRAP
5 Pull up
10 Push Up
15 Squats
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SOFWOD – Thursday 4/7/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 200m Run, 40 Pull Ups (no kipping)
Work Capacity: 200 Weighted Step Ups 60#, 100 Burpees
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP
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December 27, 2015
SEALFIT BLOG: Opening Up Your Box of Gold
We’re nearing the end of the year, at a time when we traditionally reconnect ourselves with gratitude, family and community. If you are practicing your morning ritual consistently, you know that reflecting on what you are most grateful for is a part of each day, year-round. If not, then now is an especially good time to enact the path and practice.
Eckhart Tolle begins his book, The Power of Now, with a parable about a homeless man who has been panhandling from the same spot for 30 years. One day, the homeless man has taken up his perch, sitting on a box alongside a road, the same place he’s set up shop for a third of a century. A stranger walks up and the homeless man reflexively reaches out with an upturned ball cap.
“Spare some change?” the homeless man asks.
“I have nothing to give you,” replies the stranger.
“What is that you’re sitting on?”
“Just an old box. I’ve been sitting on this for as long as I can remember.”
“Ever look inside?”
“No,” said the homeless man. “What’s the point?”
“Have a look inside.”
The beggar stood up and then pried open the box. To the homeless man’s astonishment the box is full of gold.
Tolle, in his fine book that describes a path toward becoming free of the damning self-created limitations that ego can trap us with, uses the parable to describe how each of us has a buried source of wealth within fingertip reach.
Tolle writes, “Those who have not found their true wealth, which is the radiant joy of being and the deep, unshakable peace that comes with it, are beggars, even if they have great material wealth. They are looking for scraps of pleasure or fulfillment, for validation, security, or love, while they have a treasure within that not only includes all of those things but is infinitely greater than anything the world can offer.”
As I wrote in my book, The Way of the SEAL, when you embark on the path to developing self-mastery, you are committing to truth, and then to developing wisdom, and then to leading with the heart. This is the Way of the SEAL and the Way of the Warrior. While truth is found through refinement of intellect, wisdom and heart are found through moral courage. Risking loss and failure is what forges moral courage—bringing the challenge to you allows you to meet your true self—metaphorically represented by Tolle’s box of gold.
In a world of escalating chaos and danger, the need for you and I to fulfill our role as Sheepdogs has never been more critical. As we witnessed this month, acts of terrorism now can occur without any form of chain of command. Freelancers are being radicalized through Facebook and Twitter, acting entirely on their own accord. Our response must be to act like true Warriors and start by establishing an individual set point—knowing who we are, what we stand for, risking loss, and connecting deeply with our “why”—that stream that flows through us, the soul or inner spirit. It’s the inner drumbeat, a voice that whispers to you in important moments when embraced within a fierce, relentless challenge.
You may be asking yourself right now, “Do I have an inner set point?” If so, then I encourage you to commit to this path, where you will discover the answer to the question and begin living the authentic life.
It’s akin to opening up a box of gold.
Hooyah! Mark Divine
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December 26, 2015
Weekly Monster Mash – 12/26/2015
Baseline: Pre-SOP, box breathing, then ROM drills. 3 rounds – Run 200m, 10x KB sumo deadlift high pulls (55#/35#), 10x push ups, 10x jumping pull ups.
Work Capacity: “Ryan” – 5 rounds for time of…
10x push press (135#/95#)
20x step ups (24in box)
10x deadlift (225#/155#)
200m farmers carry (140#/80#)
Durability: Ruck 1-4 hours with a 50# pack in the most difficult terrain you have access to. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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December 25, 2015
Holiday Message from Mark
Merry Xmas and Happy Holidays from our family to yours.
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