Mark Divine's Blog, page 78
November 5, 2015
What did you eat at the Olympics?!
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Warrior Yoga – Developing a Back Bend Part 2
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OPWOD – Thursday 11/5/15
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push ups.
Strength: Back Squat – warm up then work to a 1 rep max effort. Then, EMOM for 10 rounds do 2x Overhead Squat increase load on 3, 5, 7 and 9th rounds.
Stamina: Chipper: 1 to 8 to 1 pyramid of: pull-up, push-ups, dips. Do one of each, then two, etc. all the way to 8 of each, then 7 and back down to 1 of each.
Work Capacity: EMOM perform the following until failure
KB Swing (55/35)
Burpee
Starting first minute with 2 KBS and 2 Burpees, increase by 1x each round. On next minute do 3/3, then 4/4 and so on until you can’t do the required reps in the minute.
Durability: 50x evil wheels. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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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ONRAMP WOD – Thursday 11/5/15
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (PVC) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push ups.
Strength: Back Squat – warm up then work to a 1 rep max effort.
Stamina: Chipper: 1 to 5 to 1 pyramid of: Ring row, Push Ups, dips. Do one of each, then two, etc. all the way to 5 of each, then 4 and back down to 1 of each.
*Scaling push up: Use an elevated service like a bench to put your hands on.
*Scaling Dip: Use a band around the handlebars, place knee in band.
Work Capacity: EMOM perform the following until failure
KB Swing (25/10)
Burpee
Starting first minute with 1 KBS and 1 Burpees, increase by 1x each round. On next minute do 3/3, then 4/4 and so on until you can’t do the required reps in the minute.
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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November 1, 2015
SEALFIT BLOG: Your Secret Weapon…
With the 5 attitudes we recently discussed backing you with a mental power-source for your personal moonshots, let’s turn our attention to building the booster rockets that will get your ship off the ground, through the atmosphere, and into orbit:
Work capacity is that component of SEALFIT OPWOD training that prepares you for the proverbial (or actual) firefight. For the uninitiated, work capacity training is, to say the least, uncomfortable. Your first exposure will check your ego and make you sore for a week. You may wonder if it is even good for you! It often takes two to three months for your body to adapt to the intensity of work capacity, but you will experience the benefits almost immediately.
High-intensity training is to performance what strength training is to durability. It is what’s going to drive your fitness and athletic potential through the roof. Work capacity is your secret weapon. One look at the athletes in the CrossFit Games or undertaking our SEALFIT 20X Challenge should help motivate you to employ this training to it’s fullest.
Work capacity develops your overall horsepower as a person. It gives you the ability to do more work in less time. Improvements in work capacity will elicit improvements in power, stamina, speed, and endurance.
In SEALFIT, we use a clock—either as a time-trial stopwatch or countdown timer—to create the external stimulus to motivate your work. Team competition and accountability are also effective ways to escalate output with work capacity. Finally, we implement benchmark workouts to measure progress.
Work capacity at SEALFIT is very similar to CrossFit programming. In fact, CrossFit provided a ton of inspiration for the early development of the OPWOD training model.
My friend, CrossFit founder Greg Glassman, says that CrossFit “leverages constantly-varied functional movements done at high-intensity.” And that develops work capacity.
There are three critical components to Coach Glassman’s description: Constant variance, functional movements, and high-intensity.
Let’s zoom in on the third of those components – high-intensity. High-intensity is a double-edged sword: It triggers tremendous adaptations in your training, but if you fail to use good technique or allow your form to crumble while in the competitive environment of a work capacity session, then you’ve made yourself vulnerable to injury.
There are also limits to how much high-intensity you can put your body through without courting breakdown. In a single training session, this part of your training will be anywhere from 5 to twenty minutes. If done right, your body will be temporarily “done” and you will need to put some gas in the tank before your next round. Your body can handle this intensity only 3 or 4 times a week when you are just beginning. It’s important to take a couple recovery days each week to give your nervous system, and your cortisol levels, a break.
I have mentioned this before, but SEALFIT daily training is most effective with a team. Doing a full OPWOD or even just a work capacity session alone isn’t going to be as effective, motivating, or fun as it is with a team. In a team atmosphere, you will have skilled teammates, and if luck even a certified SEALFIT coach to support your efforts, (see our new Basic Training Certification Click Here). The team ensures that you put out, but also at the right pace and with good technique to ensure you achieve the results without injury.
If you are new to this type of training it is very important to follow the on-ramp program or work with a certified coach to learn the movements properly. This will ensure that you don’t risk over-exposure to the high-intensity in your training. You may have heard of rhabdomyolysis, or “rhabdo,” a rare but dangerous syndrome that can occur from too much muscle breakdown. There have been documented cases of rhabdo in the CrossFit community from newcomers going too hard, too fast. They don’t check their ego at the door and harm themselves in the process. We are in this for the long haul; so let’s take it one step at a time. The athletes most in danger of getting rhabdo are those who used to be in decent shape and are out to make a comeback, or those who were focused exclusively on bodybuilding. These athletes may have the mental toughness to power through a work capacity session, only to find their muscles break down excessively as a result. (For a good introduction to what rhabdo is and what you can do to prevent it, read Greg Glassman’s article on the subject.)
Next week, we’ll take a fresh look at the other two components of work capacity—constant variance and functional movements.
Till then – let’s build some horsepower. Hooyah!
Mark Divine
P.S. If you’re interested in taking the first steps toward mastering the full-range of SEALFIT training principles and programming, you should join my elite coaching team and me at SEALFIT HQ, November 14-15, for the Basic Training Certification. Click Here to learn more.
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October 31, 2015
Weekly Monster Mash – 10/31/2015
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds of 5x burpee, 10x 4 ct flutter kicks, 15x Monkey Squat.
Work Capacity: “Murph” – Complete the following for time:
Run 1 mile
100x pull ups
200x push ups
300x air squats
Run 1 mile
*If you have a 20# weight vest or body armor, wear it. SEALFIT Rx is un-partitioned
Stamina: Moving methodically, great form: With partner, alternate to perform 100x clean & jerk (135# / 95#).
*Face each other and alternate movements until you reach 100 reps total (50 each).
Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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October 30, 2015
Kokoro 40 – Will they or won’t they make it?
While we at SEALFIT know that no matter thenoutcome, anyone who attends Kokoro camp will learn something invaluable about themselves. So, while not all will make it to the end, everyone should walk away a bit richer.
This Friday, in an unusual segment, we are looking at specific Kokoro campers and seeing whether you think they will, or won’t make it through SEALFIT Kokoro camp. Let us know what you think? Will they, or won’t they?
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Advice for Fueling after and OPWOD
Fueling After and OPWOD from Mark Divine on Vimeo.
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OPWOD – Friday 10/30/15
Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds BB Complex (75#-105# and 45# – 75#).
Work Capacity: Complete 30-20-10 reps of…
Hang power clean (115#/85#)
Pistols
Strength: Back squat – warm up no fewer than 5 sets. Then do 5-5-4-3-2. Then EMOM for 10 min do 5 strict weighted dips.
Stamina: 4 rounds, not timed: 12x Sand Bag Get Ups, 20x barbell squat jumps (bar only), 50m plate carry (3/2 x 45# plates).
Durability: Row 2,000m for time. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Masters WOD – Friday 10/30/15
Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds BB Complex (75#-105# and 45# – 75#).
Work Capacity: Complete 30-20-10 reps of…
Hang power clean (85#/55#)
Pistols
Strength: Back squat – warm up no fewer than 5 sets. Then do 5-5-3-3. Then EMOM for 10 min do 5 strict dips.
Stamina: 4 rounds, not timed: 12x Sand Bag Get Ups, 20x barbell squat jumps (bar only), 50m plate carry.
Durability: Row 2,000m for time. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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