Mark Divine's Blog, page 80
October 28, 2015
Masters WOD – Wednesday 10/28/15
Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Alternate WOD: PST: max push-up in 2 min. Max sit-up in 2 min, Max air squat in 2 min. Max Dead hang pull-up. 1 mile timed run sub 9:30.
Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Warrior Yoga – Developing a Back Bend Part 1
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October 25, 2015
The SEALFIT Blog: The 5 Winning Attitudes
In last week’s post—“Prepare to Win”— I noted that building a base of solid functional strength and durability keeps you in the fight and prevents weakness in general when inevitable challenges arise.
Of course, building that base requires a dedicated focus. It requires that you elevate your training to the same level of importance as fueling and recovery. I consider those the three pillars for a powerful foundation from which to launch yourself toward mastery. But without that foundation, you will inevitably falter at some point on your journey.
Wandering around a big box fitness center looking for an available exercise machine or treadmill is not considered training in the manner I am speaking of. This is more “wishful exercise” in that you wish for results while exercising, which is better than sitting on the couch. However, you will see little, if any, progress with this approach.
Building the right foundation requires the intention of a lifetime approach to training health and functional readiness. The discipline to sustain training through the peaks, valleys and plateaus that this journey has in store for you requires dedicated focus and a winning attitude.
Where can we find the inspiration and passion for that level of commitment? I wrote in my book, 8 Weeks to SEALFIT, of five winning attitudes that you can adopt to access the energy you’ll need to stay the course…and find joy through your training. Here they are:
Find the fun. Finding the fun in training is key. Most people dread working out, but at SEALFIT you will learn to have a blast. The energy that drives our training comes from (at least) three things: First is the fun of training with a team and the camaraderie it builds. Second is the exhilaration that comes from succeeding at difficult tasks. Finally, we have the joy of constantly learning and improving. All of these make a disciplined training plan fun and sustainable.
Now you may find other reasons for fun, such as the fun of making progress toward realizing a huge goal or challenge, like preparing for 20X Challenge or Kokoro camp, or training for a special ops selection program like BUD/S. Or the fun may be losing excess weight and packing on muscle. Finding the fun that will fuel you during tough training sessions is key, and a personal thing. It’s not about what someone else wants for you; it’s about what makes you motivated – seek to understand who you truly are and what drives you.
Appreciate hard. You may not enjoy pain, soreness, occasional injuries or being defeated, but with the right attitude you will reframe these and value their inherent positive lessons. You can look back on the snags and realize they were important stepping stones necessary to achieving your goals. Consider them part of your training and appreciate them, and you’ll soon be growing emotional resiliency.
Freedom through discipline. Consistent effort and showing up to do the work – this is discipline. Discipline is a habit, the only habit that leads to true freedom in life. Be steady, week in and week out. As mentioned above, integrated training, fueling, and recovery are the three pillars of optimal health, so discipline yourself with them now! Don’t bump a training session without serious thought and consideration. If you must, make it up. When you travel, you train. When it snows, you train. When you’re injured, you train. Make the decision now and allow for no excuses. Freedom is earned.
Measure your progress. Many of you have worked with a coach or private trainer who has tracked your progress. Good enough…but it is better to develop the awareness to notice and track your own progress. Then you can celebrate your new achievements and milestones. Day by day, in every way, you get better and better. Forward…march.
Grow. Lock in your growth mindset in every area of your life. Five mountain training leaves no openings. Learn to love to grow, adding new awareness, knowledge, and skills in a steady upward (vertical) and outward (horizontal) growth. Soon you’ll see through the eyes of a kid again – which is when you will know your cup is finally empty and the world is your playground!
Developing these attitudes will greatly aid your success in any pursuit –especially one as demanding as SEALFIT integrated training. So find some time for yourself, open up your journal, and ponder where you stand with these attitudes. Then go get busy.
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 24, 2015
Weekly Monster Mash – 10/24/2015
Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then work on C & J and Snatch skills for 15 minutes.
Work Capacity: “IsaGrace”
Complete 30x snatch for time (135#/95#)
Rest 5 minutes
Complete 30x clean and jerk for time (135#/95#)
Stamina: 4 rounds, not timed: 10x very slow push-up (exhale down, inhale up, no breath between reps), 20x GHD sit-ups, 50M crab walk.
Durability: Run 30 minutes in the hills, beach, or most challenging 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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October 23, 2015
OPWOD – Friday 10/23/15
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Row 250m, 10x jumping air squats, 10x push ups, 10x sit ups.
Work Capacity: Complete as many rounds as possible in 15 minutes of…
25x air squats
*x burpee
*Start with 5 then add 3 burpees every round (round 2 = 8 burpees, round 3 = 12 burpees, etc.)
Strength: Bench press – warm up no fewer than 5 sets, then do 3-3-3. Then EMOM for 10 min do 2x push-jerks @ 80%
Stamina: 4 rounds, not timed: 15x close grip bench press @ 60% Bench Max, 25 Sand Bag Squat Clean (70#/50#), 50m buddy pull with heavy band.
Durability: Run 3 miles @ moderate pace. 2 rounds – max sit ups in 2 minutes, 2 minutes rest. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Masters WOD – Friday 10/23/15
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Row 250m, 10x jumping air squats, 10x push ups, 10x sit ups.
Work Capacity: Complete as many rounds as possible in 15 minutes of…
25x air squats
*x burpee
*Start with 5 then add 3 burpees every round (round 2 = 8 burpees, round 3 = 12 burpees, etc.)
Strength: Bench press – warm up no fewer than 5 sets, then do 3-3-3. Then EMOM for 10 min do 2x push-jerks @ 80%
Stamina: 4 rounds, not timed: 15x close grip bench press @ 60% Bench Max, 25 Sand Bag Squat Clean, 50m buddy pull with heavy band.
Durability: Run 3 miles @ moderate pace. 2 rounds – max sit ups in 2 minutes, 2 minutes rest. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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ONRAMP WOD – Friday 10/23/15
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Row 250m, 10x jumping air squats, 10x push ups, 10x sit ups.
Work Capacity: Complete as many rounds as possible in 15 minutes of…
20x air squats
*x burpee
*Start with 5 then add 3 burpees every round (round 2 = 8 burpees, round 3 = 12 burpees, etc.)
Strength: Bench press – warm up no fewer than 5 sets, then do 3-3-3. Then EMOM for 10 min do 2x push-jerks @ 80%
Stamina: 4 rounds, not timed: 15x close grip bench press @ 60% Bench Max, 25 Sand Bag Squat Clean, 50m buddy pull with heavy band.
Durability: Run 3 miles @ moderate pace. 2 rounds – max sit ups in 2 minutes, 2 minutes rest. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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SOFWOD – Friday 10/23/15
Baseline: Pre SOP, Box Breathing, ROM Drills, 2 Mile LSD Run
Work Capacity: 5 Mile Ruck, Set your timer and every 15 min do max effort Squats.
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
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You wanna do a 7 minute plank with Coach Divine?
Coach Divine loves the lean and rest and we think you should too. This video was part of our SEALFIT 7 Core training product and we want to share it with you. We promise this one will stay up. It’s not going anywhere. To check out how you can see the other 6 videos click here.
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October 22, 2015
Delicious Chocolate Mousse Recipe
Let me tell you right now, this is incredibly delicious. I cannot insist any harder that you try this at home. This is a recipe that Coach Mel shared with 6 weeks to Cleaner Eating participants a few weeks ago and we just had to share it with the rest of the SEALFIT Online crew. Check it out.
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