Mark Divine's Blog, page 75
November 19, 2015
Warrior Yoga – Tabletop
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OPWOD – Thursday 11/19/15
Baseline: Pre-SOP, Box breathing, ROM Drills. Then, 4 rounds – Barbell complex with push up chaser (75#-105#)
Strength: Dead Lift – warm up then do 5-4-3-3-3. Then, EMOM for 10 rounds do 1x power snatch and 1x full snatch…increase load on 3, 5, 7 and 9
Stamina: 4 rounds, not timed: 5x max height box jump, max time handstand hold, Then: 800M Farmer’s Carry (55/35).
Work Capacity: Complete 5 rounds AFAP of…
10x Tire Flip
25x Sledge Strike
50x Double Unders
Durability: Row 2,000M. 100x sit ups, 100x leg levers. Warrior Yoga drills and Post-SOP recovery.
Stay focused & stay on target -– Mark Divine
Check out the new Way of the SEAL Leadership Development Course by Coach Divine. This program is a leadership application of the powerful Unbeatable Mind Foundation Course.
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SOFWOD – Thursday 11/19/2015
Baseline: Pre SOP, Box Breathing, ROM Drills, 15 Min Grinder PT
Work Capacity: 7 mile trail or soft sand run.
Durability: Warrior Yoga, Hydrate Fuel, Per Post SOP
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November 18, 2015
Weekly Monster Mash
Baseline: Pre- SOP, BB and ROM Drills. Run 800M, then 15 minutes of various Sand Bag Drills (70/40)
Stamina / Work Capacity: Teams of two (*) perform AFAP:
Run 1 mile
50x Dead Lift (225/155)
100x Box Jump (24/20)
50X Power Clean (155/115)
100X Slam Ball (40/20)
50x Overhead Squat (115 / 75)
100x Burpees
50x Sand Bag Get Ups
Run 1 mile
*Both partners run together. One person works movement while other is in leaning rest. Goal is equal distribution of workload. If Solo then halve the movement reps (or for a challenge do as is!)
Durability: Banded Buddy Stretches, Mobility work and Post SOP.
Stay focused & stay on target -– Mark Divine
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Masters WOD – Wednesday 11/18/15
Baseline: Box breathing. ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Durability: Active stretch or Warrior yoga.
Stay focused & stay on target -– Mark Divine
Check out the new Way of the SEAL Leadership Development Course by Coach Divine. This program is a leadership application of the powerful Unbeatable Mind Foundation Course.
The post Masters WOD – Wednesday 11/18/15 appeared first on SEALFIT.
SOFWOD – Wednesday 11/18/2015
Baseline: Pre SOP, Box Breathing, ROM Drills, 4 100m Hill Sprints with 1 min rest between (start at 60% last sprint should be 100%
Work Capacity: 20 Min AMRAP of: 20 Sandbag Back Squats, 15 Sandbag Cleans (Full), 10 Sand Bag Floor Press, 5 Sandbag Toss over head.
Durability: Warrior Yoga, Hydrate Fuel, Per Post SOP
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ONRAMP WOD – Wednesday 11/18/15
Baseline: Box breathing. ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Durability: Active stretch or Warrior yoga.
Stay focused & stay on target -– Mark Divine
Check out the new Way of the SEAL Leadership Development Course by Coach Divine. This program is a leadership application of the powerful Unbeatable Mind Foundation Course.
The post ONRAMP WOD – Wednesday 11/18/15 appeared first on SEALFIT.
OPWOD – Wednesday 11/18/15
Baseline: Box breathing. ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Durability: Active stretch or Warrior yoga.
Stay focused & stay on target -– Mark Divine
Check out the new Way of the SEAL Leadership Development Course by Coach Divine. This program is a leadership application of the powerful Unbeatable Mind Foundation Course.
The post OPWOD – Wednesday 11/18/15 appeared first on SEALFIT.
November 17, 2015
My recent ½ Marathon Experience
By: Melanie Sliwka
I like to test myself physically at least once a year with a crucible act , which should go without saying as a SEALFITTER and UM enthusiast. This year I chose The Big Sur ½ Marathon. 13.1 no problems! Well there were a few to be honest. Some of the tips I learned through training on my own. Some I gathered from some of the world’s best runners and triathletes. Some came from other folks just like you and me.
Top Training tips
Enjoy the training runs. The race day was epic but due to my injury I looked back on one particular 10 mile training run and might have enjoyed that more than the race itself. The journey was a very special 2 months for me that I learned so much within.
Train 3 months and with a program. Yes that is the recommended training time frame and just because you are a beast at SEALFIT doesn’t mean you can crank out a killer time on a ½ marathon. Even if you can, you should be setting suitable goals for your abilities.
Have a fueling plan. This is important because you want to figure out when your body needs to have its glycogen replenished and the best way for your body to do this. I was advised to fuel every 5 miles. I changed that to mile 4, 8, and 10.5 on race day. Your body will respond differently. Also if you sweat a lot then you will need electrolytes. I don’t like gatorade and that is what they supplied me with at the race so I had to bring my own source. Make sure and practice your fueling during your training runs! Stage your water bottles along your route if you don’t want to carry them.
Pace yourself with a watch. By the time race day arrives you should know pretty well what a 8 or 9 min. mile feels like. Pace yourself at the rate you anticipate running the race at every week. If you can only keep up your race day pace for 2 miles in the first month you will build on your stamina little by little by keeping pace.
Do splits.Train for speed by running a faster than normal pace for a set distance then returning to a normal pace for the same distance. REPEAT 2 or 3 times. I like to do 800 meter splits.
Do hill runs and sprints. Do them and love it. Do sprints or hills twice a week.
Take a break when you need it. If you overtrain you will likely get injured, get sick, or lose gains. Don’t do more than 1 long run a week that means.
Lift weights and do cross training. Unless you are 8 days out from your race, you CAN lift and do crossfit. Lifting weights and strength training in general are great ways to create more power and stamina. It is also important to practice all 10 domains of fitness regularly don’t stop while you are training but you can scale back as you up your running. Don’t do anything that makes you sore 5 days prior to your race.
Race Day Tips
Trim your toenails. Not just the day before but several days prior. I learned this one the hard way. Mile 9 was horrible til the nail just went numb.
Get new good shoes a ½ size bigger than you are. Don’t run in your old shoes from last year. Celebrate your run and offer yourself some great new shoes in the second month of your training. Forget about running in some new fangled minimalist shoe unless you have trained the whole time in them. Get your shoe a ½ size bigger so when your feet swell you still have room. You should know this during your training run.
Set 3 goals. Your first goal should be to finish the race period. Your second goal should be based on your current 10 mile pace . I ran my second 10 mile run at a 9 min pace. Considering race time endorphins and the fact that I could run a 8 miles at a 8:30 pace I set my sites on 1:50 a little lofty I know. My third goal is the one that you set a little farther out and hope maybe the running gods are with you and you superceed your own expectations. This one for me was 1:45
Expect injury and have a plan. They happen and there are so many things that can happen. I pulled my groin doing yoga 3 days out. You could twist an ankle, sprain a ligament, strain a hammy, quad, develop shin splints, your back could go out. you could have intense cramping , you could get the flu or a cold. The possibilities are unlimited really. So what then? Tape, bandage it, ice it, medicate and go? I don’t know what that answer is but if you feel like you are straining a particular knee or muscle while training start early to rehab and correct your running to avoid injury. See a chiropractor a week out and have an adjustment. Get a massage. take an ice bath. Catch your injury BEFORE it gets out of control and takes you down. make sure you are fueling properly and taking your supplements during training.
Don’t ever underestimate the difficulty of running. You must continually work on form and technique. After all you are investing 3 months of training into this race and we SEALFITTERS don’t do things halfway!
In conclusion, I ran the race with a pulled groin. I wore a compression bandage around my upper left thigh and had a lot of rest going in. My plan was to get 5 miles in at my goal pace and if I felt pain at anytime, I would walk it or bow out gracefully. I felt great, probably because the injury didn’t come from running, and I had a solid race. I felt the injury at the 10.5 mile marker but kept up pace until 11.5 then my pace slowed down significantly and it became a proverbial “Shit Show” trotted across the line with a respectable 2:05 time. I’m not done yet folks. I am planning to reach my goal in the next 3 months and keep on training.
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