Thursday, 09.02.10: Hubris

Eeeks

Warm Up:  ROM drills.

Durability:  Active Recovery Day.  Ruck hike a moderate distance with 40# load (8-12 miles, 2-3 hours)

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Notes:  As with all active recovery days - feel free to substitute whatever you enjoy doing, something new and fun you would like to try.  Great options inlcude Yoga, LSD run, Ruck, Bike, Swim, Surfing, Kayaking, and the like.  It is just as important to give you minds a rest as it is your bodies. 

Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

Wednesday, 09.01.10: Spirit Breath

US CrossFit Coaches Sean and Dan enjoying Kokoro Beach

Warm Up:  Run 800M, then 50 x Burpee Wall Balls AFAP

Strength:  Find 1RM Dead Lift (see notes)

• 50 x Double Unders
• 25 x GHD sit-ups
• 15 x Deadlift 245#

Durability:  3 mile run @ moderate pace.  Breath Control Practice 10 minutes.

New to SEAL FIT?...read this

Notes:  Equipment - Oly set, Wall Ball, Jump Rope, GHD.  Strength - use as few sets as is reasonable to find your 1RM.  The reason is that we have a lot of load to move in the Work Capacity.  Sub 4 x single double unders if you can not do DU, and weighted sit-ups if  you do not have a Glute Ham Developer (GHD).  Breath Control:  Practice by sitting upright, and controlling the in and out-breath to a set # of counts (we start with 5), and holding the in-breath and out-breath to the same count.  This is what I call "Box Breathing."  It has major benefits, which you can learn about in our Immersion Academy.  Our August Academy trainees sailed through the Kokoro camp, and to a man said that it was not the "hard" training of the SEAL FIT, CrossFit, running and swimming WODS that helped them the most, rather what helped the most was the Warrior Yoga, Breathing and inner warrior spirit training that we trained daily.  Very cool to see that our experiment combining Eastern and Western warrior training into an integral warrior training system works like a charm. 

Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

Tuesday, 08.31.10: Scotty

Warm Up:  ROM Drills. 

• Run 1 mile
• 25 Handstand pushups
• 25 pistols (each leg)
• 25 burpees
• 50 double unders
• 100 pullups
• 100 pushups
• 200 air squats
• Run 1 mile

Durability:  Sprints 10 x 100 Meters.  :15 sec intervals.  Stretch 10 minutes.

New to SEAL FIT?...read this

Notes:  Equipment - Pull-up bar, Jump Rope.   This workout is in honor of  Scott Helvenston , a friend and former Navy SEAL and Blackwater operative who was killed in Fallujah March 31, 2004 as he guarded a convoy.  WOD designed by SEAL FIT coach Brad McLeod.  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

Monday, 08.30.10: Class11

Warm Up:  1 Mile Run.  50 Pull-ups, 50 Push-ups

 

Strength:  Work to 1RM Overhead Squat

 

Stamina:  5 rounds, not timed:  3 O/H Squats @ 85% 1RM, 10 Turkish Get Ups (55#, 5 ea side), 25 weighted sit-ups (45#)

 

Work Capacity:  Eva

•  5 Rounds for Time:  Run 800M, 30 KB swing (70#), 30 Pull-ups

Durability:  200 Flutter Kicks.  Stretch 10 minutes.

New to SEAL FIT?...read this

Notes:  Equipment - Oly set, 55# and 70# KB, Pull-up bar.  Congratulations to SEAL FIT Kokoro Camp 11 graduates.  It was an epic internal adventure and they certainly displayed both personal and team Kokoro on Sunday.  Take a much needed break today gents, then get busy working your 5 mountain path.  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

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Saturday, 08.28.10: Metcon Hell