Mark Divine's Blog, page 71
December 25, 2015
ONRAMP WOD – Friday 12/25/15
Baseline: Pre-SOP, box breathing, then ROM drills. Jump rope for 2 min, max air squat in 2 min, max sit-ups in 2 min.
Strength: Back squat – warm up then 5-4-3-2-2.
Work Capacity: Complete the following for time…
Run 800m
30x KB swing (35/20)
Run 600m
20x KB swing
Run 400m
10x KB swing
Run 200m
Durability: 25x 4-count flutter kicks, 50x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
Merry Christmas!!
The post ONRAMP WOD – Friday 12/25/15 appeared first on SEALFIT.
OPWOD – Friday 12/25/15
Baseline: Pre-SOP, box breathing, then ROM drills. Jump rope for 2 min, max air squat in 2 min, max sit-ups in 2 min.
Strength: Back squat – warm up then 5-4-3-2-2. Then EMOM for 10 minutes do 10x strict dips.
Stamina: 4 rounds, not timed: 25x weighted step-ups (95#/65#), 10x Sand Bag Get Ups (AHAP), 50M buddy pull
Work Capacity: Complete the following for time…
Run 800m
40x KB swing (24kg/16kg)
Run 600m
30x KB swing (24kg/16kg)
Run 400m
20x KB swing (24kg/16kg)
Run 200m
10x KB swing (24kg/16kg)
Durability: 100x 4-count flutter kicks, 100x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
Merry Christmas!!
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Masters WOD – Friday 12/25/15
Baseline: Pre-SOP, box breathing, then ROM drills. Jump rope for 2 min, max air squat in 2 min, max sit-ups in 2 min.
Strength: Back squat – warm up then 5-4-3-2-2.
Stamina: 4 rounds, not timed: 25x weighted step-ups (sandbag), 10x Sand Bag Get Ups (AHAP), 50M buddy pull
Work Capacity: Complete the following for time…
Run 800m
25x KB swing (35/15lbs)
Run 600m
20x KB swing
Run 400m
15x KB swing
Run 200m
10x KB swing
Merry Christmas!!
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December 24, 2015
ONRAMP WOD – Thursday 12/24/15
Baseline: Pre-SOP, box breathing, then ROM drills. Row 500m, then max push-ups in 2 minutes and 10x Turkish Get ups (moderate load)
Work Capacity: Complete 21-15-9 reps of…
Front squat (95#/65#)
Box jumps (24in/20in)
Strength: Bench press – warm up then 5-4-3-2-2.
Stamina: Chipper, not timed: 50x supine ring row (sub TRX), 10x Man Maker, 100m overhead walking lunge (45#/25#).
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6 Week Challenge
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SOFWOD – Thursday 12/24/2015
Baseline: Pre SOP, Box Breathing, ROM Drills
Work Capacity: 5 mile LSD Trail Run
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP
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Masters WOD – Thursday 12/24/15
Baseline: Pre-SOP, box breathing, then ROM drills. Row 500m, then max push-ups in 2 minutes and 10x Turkish Get ups (35#/20#)
Work Capacity: Complete 21-15-9 reps of…
Overhead squat (65#/45#)
Box jumps (20in/18in)
Strength: Bench press – warm up then 5-4-3-2-2.
Durability: Sprint 50m, jog 350m…repeat this until you have run a total of 2 miles. Then hold your feet 6in off the deck for max time. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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December 20, 2015
SEALFIT BLOG: Willpower: How to Guard This Invaluable Resource
In a 2012 talk at the Florida Institute for Human & Machine Cognition titled Willpower: Self-Control, Decision-Making and Energy Depletion, Roy Baumeister, a social psychology expert and professor at Florida State, discussed his research on how the brain’s frontal lobe is wired regarding choices and habits that require willpower, or what we can also call discipline.
What’s interesting is that he found we possess a finite supply of this critical resource. When you are depleted, so is your willpower to do the right things.
My friend Dr. Kirk Parsley agrees. A former SEAL and expert on sleep, Kirk tells us that after a good night’s sleep, your reserves of willpower are freshly charged and topped off. Then as you move through your day, you tap into your reserve for each choice you face and decision you make. Each time you face a choice and use your powers of reasoning—even for something as minor as saying no to the cream-filled donut—you will exhaust a bit of your supply. As the day wears on, you can empty this tank and start making poor decisions and suffer from a weakened state of willpower. Essentially they are both linking fatigue with our power to make good choices. Sounds like an obvious conclusion to me, so what’s the big deal?
In Baumeister’s talk, he mentions how Audi dealerships figured this out and when a new car buyer was considering the many options in front of them, the salesman purposely led them through a laundry list of options forcing them to make decisions starting with the cheapest, most insignificant and saving the more expensive for later. Customers often showed fatigue from the early rounds of decision-making and when the big ticket items came up, basically said, “Yeah, sure, whatever!”
What’s the key takeaway here? Well, now we know that we can be on the look out for how it negatively impacts us. Additionally, we can employ strategies to re-charge our willpower throughout the day. We need to start thinking about willpower and grit as precious commodities to be developed and nurtured. We do this through our morning ritual, integrated training sessions, evening ritual and spot drills. Try to make these habitual and reflexive. Like brushing your teeth every day, you do them without burning willpower reserves, and in doing so build up the reserve and your energy.
Also, keep this research in mind as you organize your life. Try and reduce the number of inputs and choices that may be taxing your reserves for little benefit. A key principle I discuss in The Way of the SEAL is KISS: Keep It Simple, Sally. Pare down your choices and focus your efforts on the most important things so you can channel your willpower toward those goals and dreams that are most important to you.
Hooyah!
Mark Divine
PS: Look for the trade paperback edition of The Way of the SEAL in February, and the companion online course is available now at http://www.wayofthesealcourse.com/.
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December 19, 2015
Weekly Monster Mash – 12/19/2015
Baseline: Pre-SOP, box breathing, then ROM drills. Run 800M then do 20-15-10 PVC OHS, Jumping Pull-ups
Work Capacity: Complete 4 rounds for time of the following…
8x Overhead squat (105#/65#)
16x Burpee
3x rope climb (15ft)
400m run
Durability: Swim or ruck for 30 minutes. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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December 18, 2015
OPWOD – Friday 12/18/15
Baseline: Pre-SOP, box breathing, then ROM drills. Row 500m, then 3x Frog Complex (95#/65#) with 10x push-up chaser.
Work Capacity: “Isabel”. Complete the following for time…
30x snatch (135#/95#)
Strength: Bench press – warm up then do 3-3-3-3-3. Then EMOM for 10 minutes do 6x 1-arm overhead press (AHAP – 3x each side)
Stamina: 4 rounds, not timed: 20x plyo push-ups, 10x handstand push ups, 50m bear crawl.
Durability: 100x 4-count flutter kicks, 100x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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