Mark Divine's Blog, page 88
September 23, 2015
OPWOD – Wednesday 9/23/15
Baseline: Pre-SOP, 5 minutes Box Breathing, ROM drills, then…
Active Recovery: Grinder PT for 40 minutes. Medium distance LSD swim or ruck
Alternate WOD: 5 rounds: run 400m, max rep pull-ups
Durability: Post SOP recap, Warrior Yoga, fuel and hydrate!
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September 20, 2015
SEALFIT BLOG: Freedom, Energy and Power from Simple, Clean Food
“There really is incredible clarity about the fundamentals of healthy eating,” says Dr. David Katz, MD, director of the Prevention Research Center at Yale. In a video interview, Katz argues that a good diet is pretty simple and isn’t as controversial as it has been made out to be across various media platforms.
Katz says that the research is abundantly clear: eating a diet that’s mostly plants and avoids junk foods is going to get you 80% there. The problem is that we live in a world that is a minefield when it comes to wanting to pursue a simple diet that will allow us to perform at our best physically and mentally, feel our best, and live a long, enjoyable life.
“I think really the big issue for all of us is focusing our efforts on making the fundamentals of that dietary pattern more accessible in our culture and allowing for people to choose the variant on that theme that works best for them,” he says. “So you need to eat well even in a world that keeps running on Dunkin. You need to eat well and feed your children well in a world that markets multicolored marshmallows as part of the complete breakfast.”
This is really the heart of the message I wanted to impart in the nutrition section in my book, 8 Weeks to SEALFIT, and throughout this recent blog series. And it’s also at the heart of the “6 Weeks to Clean Eating” program that we just launched.
It boils down to this: If what you’re doing right now is working great for you, then you’re probably doing things well as it is. But if you’re frustrated by low energy levels, poor performance in the gym, stalled recovery from workouts, crappy sleep quality and overall just not feeling good, then the first step is an honest assessment of your diet. What junky foods are slowing you down? If you’re eating a lot of processed carbohydrates or drinking a lot of beer or Coke, stuck in a series of insulin spikes and hunger, you probably inherently know that it’s costing you. If you eat a diet where, for example, you’re chowing down five Snickers bars a day, then it’s fair to say you have a problem with sugar and aren’t getting the right nutrients in your overall diet. But the craving for the low-grade snack is tough to break out of. That’s what our Clean Eating protocol is about—targeting bad foods that you might be latched onto with a craving/addiction cycle, and replacing those items with nutritious foods and giving your brain and body chemistry a chance to reset itself, while eliminating the hunger pangs that keep you raiding the nearest 7-11. It’s amazing how after a few weeks you can ditch a habitual junk food craving. In our example, rather than reaching for a Snickers, maybe you reach for a handful of nuts and berries, and see how you feel after two or so weeks of this.
So if there’s a secret about abandoning poor nutrition for a high-performance diet, that’s really it. You have to lay down a strategy for what foods you have access to while at home, on the job, before and after training, and all those times in between. “You need to eat well even in a world that keeps running on Dunkin,” as Katz puts it.
The upshot is that as you reboot your system and become reacquainted with perimeter-of-the-grocery store, good, simple, fresh foods, you’ll notice how much better they taste and how much sustained energy you have from eating them, that you’ll be more amped about making sure you don’t slide back.
This is the last of the series on SEALFIT fueling. Next week we’re going to launch into a discussion on SEALFIT Basic Training, with a high-level overview of our OPWOD and Big 4 training models.
Until then, train hard and eat smart.
Hooyah!
Mark Divine
P.S. – If you’d like to meet me, Mel or some of the world’s top experts in the area of diet and nutrition, including Robb Wolf, Dominic D’ Agostino, Ben Greenfield and others–you can still get one of the remaining spots to our Unbeatable Mind Retreat. The current early bird rate extends until September 30th. This is going to be a life changing event, so hope you can make it!
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September 19, 2015
Weekly Monster Mash – 9/19/2015
Baseline: Pre SOP, 10 minutes box breathing, ROM drills, then…
2x (200m run, 10 pull-ups, 10 burpees, 10 V-sit)
Strength: Power clean warm up then 5-5-5-5-5, then max push-ups in 2 minutes
Stamina / Work Cap: with a weight vest, complete the following AFAP with your team…
2 rounds: Run 1 mile. Row 2,000. Run 800m, 50 burpees. Rest 5 min and hydrate between rounds.
Durability: Post SOP recap, warrior Yoga, fuel and hydrate!
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September 18, 2015
ONRAMP WOD – Friday 9/18/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
250m row, 25x med ball cleans, 25x sit-ups, 500m row
Work Capacity: For Time do…
21-15-9-6-3
Hang power clean (65/55)
Shoulder to overhead
Strength: Dead Lift warm up then 5-5-5-5-5. Rest 3 min then…
10 min EMOM do 2x Turkish Get Up, choose challenging load
Stamina: 30x weighted step-up (KB in each hand), 40x box jumps (24/20), 200m sled push
Durability: 2x 800m run, 2x 400m sprint, 2x 200m sprint
75x 4ct flutter kicks, 75x sit-ups, 75x leg levers.
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SOFWOD – Friday 9/18/15
Baseline: Pre SOP, Box Breathing, ROM Drills, 800 Meter Run
Work Capacity: 4 x 1 Mile Run with 10 Min Rest
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
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OPWOD – Friday 9/18/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
500m row, 50x med ball cleans, 25 GHD sit-ups, 500m row
Work Capacity: For Time do…
21-15-9-6-3
Hang power clean (95/65)
Shoulder to overhead
Strength: Dead Lift warm up then 5-5-5-5-5. Rest 3 min then…
10 min EMOM do 2x Turkish Get Up, choose challenging load
Stamina: 40x weighted step-up (95/65bb), 60x box jumps (24/20), 400m sled push
Durability: 2x 800m run (1:30 interval), 2x 400m sprint (:45 interval), 2x 200m sprint (:20 interval)
75x 4ct flutter kicks, 75x sit-ups, 75x leg levers. Post SOP recap, warrior Yoga, fuel and hydrate!
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Masters WOD – Friday 9/18/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
500m row, 40x med ball cleans, 25 GHD sit-ups, 500m row
Work Capacity: For Time do…
21-15-9-6-3
Hang power clean (75/55)
Shoulder to overhead
Strength: Dead Lift warm up then 5-5-5-5-5. Rest 3 min then…
10 min EMOM do 2x Turkish Get Up, choose challenging load
Stamina: 40x weighted step-up (65/45#bb), 50x box jumps (20), 400m sled push
Durability: 2x 800m run , 2x 400m sprint, 2x 200m sprint,
75x 4ct flutter kicks, 75x sit-ups, 75x leg levers. Post SOP recap, warrior Yoga, fuel and hydrate!
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September 17, 2015
Is God a Potato Chip – Philosophical Musings of Catherine Divine
A experimental meditation by Catherine Divine:
Hey SEALFIT Community Coach Catherine here! I wanted to share a story about a meditation I had a few years back and how it influenced my path of health and fitness.
Some of you may be wondering what does this have to do with God being a potato chip? A few of you may be offended that I asked the question, and others who have crossed my path at one of our Warrior Yoga Trainings or at SEALFIT Academies may have already heard this story.
I was sitting on a hillside recovering from a blown out knee and a life changing moment when I decided to sit with the idea that everything is God. The word God can be replaced with any reference to your faith, and please understand that this was a philosophical experiment more than a religious one. I was sitting on a hillside in Northern India when I started to meditate that many of the writings I have studied from the eastern teachings, as well as western texts, speak to everything in existence being interconnected or an aspect of God.
The question for me, someone with faith and a deep connection to the earth and how things are interdependent was could God be a tree and a potato chip? Can I connect to existence and the origin through pizza?
I shifted from a generally healthy diet and regular exercise routine to sitting in meditation or walking slowly by the river and eating whatever I wanted. Potato chips for breakfast, lunch, and dinner. Ok that is a bit of an exaggeration but you get the idea. For about a year I did this and I watched myself become groggier, gain weight, and lose my focus in meditation and my yoga practice. It was a experiment I probably let go on for a bit too long, however I learned valuable lessons, and one of them is why we can’t squeeze one mountain into another.
The 5 mountains are about being a well-balanced/thriving individual; mind, body, spirit. I do believe everything is connected and in a philosophical and spiritual arena the great spirit does move through all things.
In the physical mountain what we fuel our bodies with is important for support of the mental and emotional mountains. If we are physically out of balance, unhealthy in our food choices then it is hard and almost impossible to develop the mental and emotional mountain as well as be present as our bodies due to pollutants if one is not consuming whole foods and exercising. Notice if this applies to you on your journey of health, fitness, and training.
Do you still find yourself eating fast, frozen, or processed foods? Do you train strength but ignore flexibility. Are you all about the physical mountain, even have the food dialed in, but are atrophied in taking time for breath-work and visualization? Do you eat right, work out daily, but still find yourself in unhealthy emotional patterns or surround yourself with people who bring you down instead of inspire you?
We need to live as best as we can in alignment while constantly cultivating balance in the wilderness of our lives. After my experiment I concluded although I would like to believe that there is good in everything, some stuff in life is just crap. It is ok to enjoy a salty chip now and again, but in the big picture it is about balance. We have to live in balance if we want to live in the highest vibration possible, be productive in daily life and fitness, and be of service to our community at large.
I am no longer looking into if God is a Potato chip. I have reconnected back to eating healthy food, practicing physical yoga and meditation, as well as educating myself on new things, paying attention to my internal wisdom, and doing my best to be of service to the greater good. 5 mountain training in balance; physical,mental, intuition, emotional, and kokoro. Hooyaheyanamaste!
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Masters WOD – Thursday 9/17/15
Baseline: Pre-SOP, 5 minutes box breathing, ROM drills, then…
3x (5x strict pull-ups, 10x strict dips, 15 air squats – one breath per movement inhale on “up”)
Strength: Push Press warm up then 5-5-5-5-5. Rest 3 min then…
10 min EMOM do 2x Push Jerk, increase load on 3rd, 5th, 7th and 9th rep to 85% max
Stamina: 5 rounds (7x tire flip, 10x sandbag get ups, 10x Sand bag toss over head)
Work Capacity: 15 rounds EMOM do…
3x Burpee, 3x DH Pull-ups
Durability: 45 – 60 min minute ruck w/ 40/20 load.
Post SOP recap, warrior Yoga, fuel and hydrate!
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