Mark Divine's Blog, page 73

ONRAMP WOD – Wednesday 12/16/15

Baseline: Pre-SOP, box breathing, then ROM Drills.

Endurance: Grinder PT, include 1-10-1 pull-up, pushup pyramid. Then LSD run, ruck or swim.

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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OPWOD – Wednesday 12/16/15

Baseline: Pre-SOP, box breathing, then ROM Drills.

Endurance: Grinder PT, include 1-10-1 pull-up, pushup pyramid. Then LSD run, ruck or swim.

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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Masters WOD – Wednesday 12/16/15

Baseline: Pre-SOP, box breathing, then ROM Drills.

Endurance: Grinder PT, include 1-10-1 pull-up, pushup pyramid. Then LSD run, ruck or swim.

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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SOFWOD – Wednesday 12/16/2015

Baseline: Pre SOP, Box Breathing, ROM Drills, 25 Sand Bag Get Ups 60#

Work Capacity: 2 Mile Sang Bag Carry, Every time you drop it. 50 Burpees

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

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SEALFIT BLOG: The Habit of Excellence

Our habits are the little actions we perform every moment of every day. While most of them aren’t what we would define as ‘bad habits,’ the question is: Are they habits of excellence?

If your intention is to compete with the top 1% in your chosen career, sport or discipline, then it all starts with reforming and refining daily habits so that they meet the criteria of excellence.

What’s the best way to make this happen?

Here’s how not to do it. The inefficient method is to try and grab bad habits by the horns and force them into submission. It usually doesn’t pay off.

Let’s say you have a habit of routinely flicking on ESPN every night, and end up wasting an hour (or hours) channel surfing. This adds up to a considerable loss of time that could be used for healthier, more productive uses in line with your goals and responsibilities. It could be time you use for training, or studying, or spending quality time with your family. Instead, it’s just time blown passively awash in digital stimulation, with a rampage of commercials selling everything from Viagra to potato chips.

The first step in changing a bad habit is being mindful about what the habit is and what it’s costing you. With the television habit, it’s fairly obvious. Others might be more insidious but still take a toll on your desire to be operating at a 20X level.

Next is to consider the reward that sucked you into a bad habit loop in the first place. For the television, this is fairly easy to identify. It’s can be a stress relieving distraction, an escape, that basically gets you nowhere.

Then consider the cues. What leads to turning on the television, or eating a donut, or constantly checking your email? What are the circumstances that trigger the bad habit? What the emotional state, or time of day, or situation? What are the cues trip you into the bad habit loop?

Then begin experimenting by subbing in different actions when you’re hit with the cues. In other words, rather than trying to overhaul the bad habit itself, you pave over it with a new one. A great example is a cigarette smoker. Let’s say that when it’s time for his lunch break, he’s stuck in a habit loop of getting out of his office to smoke his cigarette. He replaces this action by implanting a new action. When noon hits and it’s time for a break from work, he uses that as a cue to go to the gym or go for a walk. Both offer the reward of a mental break from work, but with a completely different and more productive action. If he does this consistently over the course of time, he will have wired a whole habit loop into his brain.

Our habits define us. Solid character habits define a solid character. As part of our working on implanting a good time management system, I want you to start putting your mind to developing the character habits of discipline, drive and determination. This starts with paying attention to those dozens of habit loops that are part of how we operate every day.

Don’t wait until New Years to begin this work. The time to start is now.

Hooyah!

Mark Divine

 

 

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Weekly Monster Mash – 12/12/2015

Baseline: Pre-SOP, box breathing, then ROM drills. 15 minutes of sandbag drills

Work Capacity: Complete the following for time…

     Run 1 mile with sandbag (80#/60#)
     50x sandbag cleans
     25x sandbag get-ups
     Run 1 mile slick

Durability: 30 to 60 minute swim or fast ruck (50#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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The Mental Mountain – Opening Remarks from the UM Retreat

As some of you may know, last weekend was the 3rd annual Unbeatable Mind Retreat.  Every year it seems to just get bigger and better.  We have decided to share Mark Divine’s opening remarks this year, but only temporarily.  So if you are reading this, this video will only be available for the next two weeks and then it will only be available for purchase along with the rest of the UM Retreat.  The full retreat will be available on video soon. Look for an email with more information after Christmas.  Hooyah SEALFIT Online!!

 

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OPWOD – Friday 12/11/15

Baseline: Pre-SOP, box breathing, then ROM drills. Then Tabada squats, sit-ups, pushups (8 rounds of 20 sec work, 10 sec rest for each)

Work Capacity: Complete 2 rounds for time of…

     Run 800m
     60x Push-ups
     40x 4-count mountain climbers
     20x Burpee

Strength: Deadlift – warm up, then 5-5-5-5-5. Then EMOM for 10 minutes do 5 strict pull-ups.

Stamina: 4 rounds, not timed: 10x Tire flip, 25x sledge strikes, 50M sled push.

Durability: 3 rounds – 20x GHD sit ups, 45sec/45sec side bridge, 10x KB slasher (35#/20#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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ONRAMP WOD – Friday 12/11/15

Baseline: Pre-SOP, box breathing, then ROM drills. Then Tabada squats, sit-ups, pushups (8 rounds of 20 sec work, 10 sec rest for each)

Work Capacity: Complete 2 rounds for time of…

     Run 400m
     40x Push-ups
     20x 4-count mountain climbers
     10x Burpee

Strength: Deadlift – warm up, then 5-5-5-5-5.

Durability: 3 rounds – 15x GHD sit ups, 30sec/30sec side bridge, 10x KB swings (35#/20#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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Masters WOD – Friday 12/11/15

Baseline: Pre-SOP, box breathing, then ROM drills. Then Tabada squats, sit-ups, pushups (8 rounds of 20 sec work, 10 sec rest for each)

Work Capacity: Complete 2 rounds for time of…

     Run 800m
     40x Push-ups
     30x 4-count mountain climbers
     20x Burpee

Strength: Deadlift – warm up, then 5-5-5-5-5.

Durability: 3 rounds – 20x GHD sit ups, 45sec/45sec side bridge, 10x KB swings  (35#/20#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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