Mark Divine's Blog, page 85
October 2, 2015
SOFWOD – Friday 10/2/15
Baseline: Pre SOP, Box Breathing, ROM Drills, 5 Min Wall Sit, 5 Min Plank, Max Effort Towel Hang
Work Capacity: 800m Farmer Carry 50#, 400M Sprint, 200m Farmer Carry, 100M Sprint, 50 SBGU’s 60#
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
The post SOFWOD – Friday 10/2/15 appeared first on SEALFIT.
OPWOD – Friday 10/2/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
Run 800m, 2x (25 air squats, 25 push-ups, 25 KTE)
Work Capacity: for time do…
10…1 Curtis P (95/65), 1…10 bar facing burpee (do 10 curtis p, 1 bar facing burpee, 9 and 2, etc. till 1 and 10)
Strength: Dead Lift warm up to 5-5-3-3-2. Rest 3 min then…
10 min EMOM do 2x Turkish Get Up, choose challenging load
Stamina: Chipper: 20 x max height box jump, 100x sledge strikes, 800m farmer’s carry
Durability: 12 min “leaning rest” plank hold (ok to shake hands out, but not put knees down). Post SOP recap, Warrior Yoga, fuel and hydrate!
The post OPWOD – Friday 10/2/15 appeared first on SEALFIT.
ONRAMP WOD – Friday 10/2/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
Run 400m, 2x (20air squats, 20 push-ups, 20 KTE)
Work Capacity: for time do…
10…1 Curtis P (65/45), 1…10 bar facing burpee (do 10 curtis p, 1 bar facing burpee, 9 and 2, etc. till 1 and 10)
Strength: Dead Lift warm up to 5-5-3-3-2. Rest 3 min then…
10 min EMOM do 2x Turkish Get Up, choose challenging load
Stamina: Chipper: 10 x max height box jump, 70x sledge strikes, 400m farmer’s carry
Durability: 10 min “leaning rest” plank hold (ok to shake hands out, but not put knees down). Post SOP recap, Warrior Yoga, fuel and hydrate!
The post ONRAMP WOD – Friday 10/2/15 appeared first on SEALFIT.
Masters WOD – Friday 10/2/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
Run 800m, 2x (25 air squats, 25 push-ups, 25 KTE)
Work Capacity: for time do…
10…1 Curtis P (65/45), 1…10 bar facing burpee (do 10 curtis p, 1 bar facing burpee, 9 and 2, etc. till 1 and 10)
Strength: Dead Lift warm up to 5-5-3-3-2. Rest 3 min then…
10 min EMOM do 2x Turkish Get Up, choose challenging load
Stamina: Chipper: 20 x max height box jump, 100x sledge strikes, 800m farmer’s carry
Durability: 12 min “leaning rest” plank hold (ok to shake hands out, but not put knees down). Post SOP recap, Warrior Yoga, fuel and hydrate!
The post Masters WOD – Friday 10/2/15 appeared first on SEALFIT.
October 1, 2015
SEALFIT Monthly Challenge – October 2015
You have 31 days to complete the following challenge.
2 Miles Total Distance.
Burpee Broad Jumps.
Enjoy!
The post SEALFIT Monthly Challenge – October 2015 appeared first on SEALFIT.
Making your own Nut or Coconut Milk
The SEALFIT 6 Weeks to Cleaner Eating is in full swing at HQ. If you are participating, well done, and stick to it. For those that missed the sign up, I am sure it will be run again in the future. Today’s video is a clip from one of the live webinar meetings that is provided as part of the program. Founder of GoodOnYa, Kris Buchanan, came by to discuss protein and milk alternatives. Watching this will make you realize how simple it is to create your own milk alternatives, and how it can be very economical.
The post Making your own Nut or Coconut Milk appeared first on SEALFIT.
OPWOD – Thursday 10/1/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
500m row, 3x (20 good mornings, 20 push-ups, 20 hollow rocks)
Strength: Push Press warm up to 5-5-3-3-2. Rest 3 min then…
10 min EMOM do 2x Push Jerk, increase load on 3rd, 5th, 7th and 9th rep to 80% max
Stamina: 3 rounds, not timed: 10 x tire flips, 50m bear crawl,20 x sandbag get ups
Work Capacity: For time do…
50 kettlebell swings
5 pull-ups
40 kettlebell swings
10 pull-ups
30 kettlebell swings
15 pull-ups
20 kettlebell swings
20 pull-ups
10 kettlebell swings
25 pull-ups
Durability: 30 to 60 min fast ruck with 40/20 load. Post SOP Recap, Warrior Yoga fuel and hydrate!
The post OPWOD – Thursday 10/1/15 appeared first on SEALFIT.
Masters WOD – Thursday 10/1/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
500m row, 3x (20 good mornings, 20 push-ups, 20 hollow rocks)
Strength: Push Press warm up to 5-5-3-3-2. Rest 3 min then…
10 min EMOM do 2x Push Jerk, increase load on 3rd, 5th, 7th and 9th rep to 80% max
Stamina: 3 rounds, not timed: 7 x tire flips, 50m bear crawl,20 x sandbag get ups
Work Capacity: For time do…
50 kettlebell swings
5 pull-ups
40 kettlebell swings
10 pull-ups
30 kettlebell swings
15 pull-ups
20 kettlebell swings
20 pull-ups
10 kettlebell swings
25 pull-ups
Durability: 30 to 60 min fast ruck with 40/20 load. Post SOP Recap, Warrior Yoga fuel and hydrate!
The post Masters WOD – Thursday 10/1/15 appeared first on SEALFIT.
ONRAMP WOD – Thursday 10/1/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
500m row, 3x (20 good mornings, 20 push-ups, 20 hollow rocks)
Strength: Push Press warm up to 5-5-3-3-2. Rest 3 min then…
10 min EMOM do 2x Push Jerk, increase load on 3rd, 5th, 7th and 9th rep to 80% max
Stamina: 3 rounds, not timed: 3 x tire flips, 50m bear crawl, 20 x sandbag get ups
Work Capacity: For time do…
50 kettlebell swings
5 pull-ups
40 kettlebell swings
10 pull-ups
30 kettlebell swings
15 pull-ups
20 kettlebell swings
20 pull-ups
10 kettlebell swings
25 pull-ups
*scale pull ups however needed.
Durability: 30 min fast ruck with 40/20 load. Post SOP Recap, Warrior Yoga fuel and hydrate!
The post ONRAMP WOD – Thursday 10/1/15 appeared first on SEALFIT.
