May 01, 2011 at 4:56 am, ddirkin said:
coach, i cant tell you how much these articles help with my training, day in and day out. the only t
May 01, 2011 at 10:49 am, Chris said:
I thing the true sealfitters are the ones thaet do the WODs and drink at the end if the day, well wh
May 02, 2011 at 12:40 am, roundeye said:
I’m ready to do the cwod workouts a few times a week now…probably just the swim workouts because I
May 02, 2011 at 2:18 am, Deadly Nedly said:
Roundeye – If fins aren’t specified then the CWODs are done without fins. I think the reasoning behi
July 26, 2011 at 1:59 pm, Gary Gillespie said:
Why not post all four articles on Building teams that were emailed out? I need this for my team, but only see two segments to link to.
August 02, 2011 at 7:55 pm, jack davis said:
when doing the situps and pushup does the reps stop if you hold yourself up during situps and drop to knees during pushups for a quick rest?
August 02, 2011 at 9:18 pm, admin said:
I am not the coach but to my knowledge this is a baseline routine. Log your reps to track your progress. This routine will appear again in the future.
August 02, 2011 at 11:02 pm, Tzuu said:
As I understand it, yes. Knees touch the ground in push-ups stops the count. Rest at the bottom, hands come out from behind your head in sit ups, count stops. As the description says the only rest position is up. You could continue with what you can after and just make a note to get the most out of it.
August 03, 2011 at 7:14 am, Ryan Barfield said:
The following will make the REP Counter Stop for the BUD/s PST:
Push Ups: Knees touch the ground. Hand leaves the ground.(It is usually frowned upon to hike your butt in the air, but some people will not stop the count.
Sit Ups: You may Rest in the Up or Down Position. Your Arms and Hands Must be always touching your Chest at ALL Times. If your Hands leave your chest/shoulders or you try and butt thrust to get a few more out, the rep count stops.
Pull Ups: Is not a timed Event, Do as many as possible whilst ensuring proper form. From Complete Dead hang to Chin above the bar. Incorrect reps will not be counted.
May 30, 2014 at 7:59 am, Coach Dave said:
the rest for situps is in the up position with elbows touching the knees.
August 02, 2011 at 10:31 pm, Paul Rudell said:
Pumped to see a CWOD category!
August 03, 2011 at 5:38 am, rob said:
This answer to this question might be obvious but am i running through all in a row then starting my next set or do you finish each set of ten before going on to the next work out?
August 03, 2011 at 6:20 am, TheDude said:
Push-ups are terminated if you take hands off the ground or go to knees.
I believe sit-ups are terminated if you spend more than a couple of seconds resting.
August 03, 2011 at 11:10 am, Big B said:
Is this done for time or AFAP?
August 03, 2011 at 11:47 am, Rob L said:
so do you go through all the pushups, then all the abs, then all the leg exercises and on and on??
August 03, 2011 at 1:44 pm, Daniel said:
It doesn’t matter how you do it, as long as you get it done.
August 03, 2011 at 6:40 pm, Tammer said:
August 03, 2011 at 6:47 pm, Tammer said:
So in the end there are 10 sets of 10x100yd sprints. In other words 10,000yd (5.7mi) of sprinting, total. Correct me if I’m wrong.
August 04, 2011 at 1:27 am, D said:
Tammer – That is how the WOD seems to be written, but I am doubtful that was Coach’s intention. He probably just wants to see some speed since there’s not much running in this workout. So I believe 10×100 is this workouts total volume.
Personally I am going to do a different running workout altogether at the end because it is a weak link I am trying to work on. I did 10×400 yesterday so today I am going to go longer and a little slower.. probably mile repeats or just some steady volume if I am feeling blown out. Have a good one whatever you decide to do!
August 04, 2011 at 7:55 am, CMFC said:
10 x 100yd. = 1,000yd (0.57 mi)
August 03, 2011 at 9:04 pm, GoNavy said:
10x 100yd sprints = 1,000 yds (.568181818 miles)
August 04, 2011 at 10:53 pm, Jason said:
I just finished the very painful Sealfit videos. I think the whole challenge could be summed up with what the guy said about testing your heart. I can only imagine what they found out about themselves and their heart during the challenge.
August 05, 2011 at 1:33 pm, Cassidy Mark Drake said:
As it looks a tad confusing, I actually wrote this article for http://www.perfromancemenu.com gave to mark as it directly applies to sealfitters….there will be a similar article in the October PM Menu. Train hard!
August 05, 2011 at 1:44 pm, Mike K said:
To be clear, this was written and published in the Performance Menu by Cassidy Mark Drake, not Mark Divine.
August 07, 2011 at 2:27 pm, admin said:
My apologies. During site migration some of the data was stripped. I will credit the original author right now.
August 08, 2011 at 2:05 am, Cassidy Mark Drake said:
No worries whatsoever, and much appreciated!
August 08, 2011 at 3:36 pm, John said:
So I’m confused. This is the SOF candidate WOD? I’m not saying it does or does not but but how does his prepare someone better for say BUD/s rather than the normal WOD? It seems this WOD and some of the others seem very easy and/ or I don’t really understand what I’m supposed to do. Maybe I’m missing something but all I see is a coupe mile runs and then an “intro to SDHP”, also an explanation on how to do them but nothing as far as how many reps/ sets/ rounds etc.
August 08, 2011 at 5:12 pm, Mark Divine said:
Thanks for the comments. Please stay tuned for refined SOF WOD programming. We will be delivering WODs with video examples for the exercises in the next couple of months. While I am not the authority to comment on particular workouts, I do know that the “Pre SOF” workouts are intended for individuals in their early stages of conditioning. You will see over the coming weeks that these workouts will increase in intensity.
August 09, 2011 at 3:55 am, Ray Henderson said:
Visualization has been key to all my experiences. I’ve been a sponsored athlete at two completely different sports and won competitions in both. I used to picture myself crossing the finish line and my celebration for traithlon. When I was young I used to picture myself flying through the air on my skateboard in contests completing the winning run. It worked, now I do this for those I coach and as a cop, I try and picure any situation that comes up and how I will react if needed. Good stuff!!!
August 09, 2011 at 5:26 pm, Beach said:
Hey Mark, extremely glad and thankful to see you are bringing back the SOF WOD! I am currently in the Q course and on top of doing my daily workouts with my team, I also really enjoy your posted workouts to help take me to the next level. Thanks again sir! Strength and Honor
August 11, 2011 at 9:26 am, Aeron Musumeci said:
Just Want to give a big shout out to Chris Smith of Trident Crossfit for winning the “One man army” show!!! What a display of true warrior spirit. cool, calm, confident, collective… it made me proud to be part of this community. Hooyah!
August 11, 2011 at 4:35 pm, J Ciralli Jr said:
HOOOOOOOYYYYAAAAAH! I couldn’t agree more Aeron. That was awesome!
August 12, 2011 at 12:07 am, Arnond said:
Whats a Drown Proof Swim?
Does “combat swim” mean “combat load”?
August 12, 2011 at 2:36 pm, Houston said:
Yo, I think that a drown proof swim is one where your feet would be velcro’ed or tied together as would your hands behind your back. To move you use your core as if you were a dolphin. In this case tho, Coach says “bindings,” most likely for safety reasons. And a combat swim is a modified side stroke, not a swim with a “combat load.” I’m sure you have heard of “kick, stoke, and glide?” If not google/youtube Combat Swimmer Stroke and you’ll find the technique.
August 12, 2011 at 2:37 pm, Houston said:
That would be, Coach says “NO bindings”…
August 13, 2011 at 12:09 am, ALX said:
I missed Monday’s WOD. Doing it today. This looks like a good one. Hooyah!
August 15, 2011 at 3:28 pm, Rick said:
Where can I find a description of what the SOF WOD is all about and what the weekly schedule for the SOF wod will look like?
August 17, 2011 at 12:36 pm, Jason said:
Which type of fin would be better for workouts? Short “zoomer” type fins, or the slightly longer ones?
August 20, 2011 at 9:15 am, ahote said:
August 21, 2011 at 11:07 pm, jkel said:
21 minutes flat…
did this one in “sealfit style” on the beach. stuck to the wet sand, but still a great workout. First round was ~ 4 mins and they got progressively slower. Wasn’t sure about the burpee broad jump, if you could progress with the burpee, or just the jump (ie fall forward, or put hands down in front of feet)
Thanks for a good outdoor weekend wod!
August 26, 2011 at 6:43 am, Verle said:
This site is like a classroom, eexcpt I don’t hate it. lol
August 26, 2011 at 3:46 pm, Keiwan said:
Not bad at all fellas and glalas. Thanks.
August 26, 2011 at 7:24 pm, Giggles said:
This piece was cogent, well-wrtiten, and pithy.
August 27, 2011 at 4:41 am, Charlotte said:
Umm, are you really just giinvg this info out for nothing?
August 29, 2011 at 9:36 am, Jon LaRue said:
44:02 any body else do this one?
August 29, 2011 at 1:09 pm, Ironhide said:
Nice one, 1:12:42.
Great work to the Post Kokoro Camp Fran Candidates. Inspiring.
August 30, 2011 at 10:31 am, Tyle said:
how much time do you rest between the 200s, 100s and 50s?
August 30, 2011 at 10:32 am, Tyler said:
Oh and my name is Tyler not Tyle
September 01, 2011 at 11:03 am, USAF SSGT said:
Awesome friggin WOD. Destroyed my chest and legs.
September 01, 2011 at 11:24 am, Chris S said:
11+1 dips started getting rough around round 8
September 01, 2011 at 10:44 pm, sam said:
Then sit for 2 hours
September 02, 2011 at 12:12 am, nicholas c. syer said:
September 02, 2011 at 6:38 am, Rudi said:
Love the reading materiall, and looking forward to the warrior yoga video.
September 02, 2011 at 9:35 am, Travis said:
are the SOF WOD to be done in conjunction with the normal WOD?
September 02, 2011 at 9:38 am, Travis said:
never mind, I found the answer in FAQ.
September 03, 2011 at 6:26 am, Jon C said:
Sweet, looks awesome! Throwing that one in for tomorrow, thanks
September 03, 2011 at 6:17 pm, douglas hux said:
looking for parts 1-5 of this series also … doug
September 03, 2011 at 9:56 pm, Marc M said:
Taking this one in stead of Crossfit mainsite WOD!
September 04, 2011 at 8:08 pm, J Ciralli Jr said:
Yeah this one was stellar! dropped the DH’s and did burpee DH pullups for burps at the same 25 reps per round. Awesome day!
September 05, 2011 at 6:29 am, Jon C said:
Awesome workout, going to keep this one in the mix
September 05, 2011 at 7:16 pm, Brad said:
Hey coach, just interested in finding out whether we are to do the operator WOD as well as the SOF candidate WOD in the same day? Thanks
September 06, 2011 at 10:34 pm, Nathan said:
Is the 2 mile run after you have completed the 5 rounds of 20 pushups and 20 pullups or 2 miles each round
September 07, 2011 at 8:00 am, Adam T. said:
I’m pretty sure it’s after you complete the 5 rounds of hell.
September 07, 2011 at 12:01 pm, Billy Mellon said:
Are these air squats?
September 07, 2011 at 1:34 pm, Josiah said:
Or embrace the suck and do it the hard way! When in doubt make it worse.
September 07, 2011 at 2:48 pm, The Don said:
November 12, 2011 at 7:07 am, Stormy said:
If you want to get read, this is how you sholud write.
September 07, 2011 at 9:45 pm, Anatoly said:
Wow, this one was surprisingly hard after yesterdays beat-down. Completed only 2 sets (yeah yeah) of 20, the rest was garbage sets.
Just started the program this week, and it’s kicking my ass so far.
September 09, 2011 at 8:04 pm, Joe said:
incredible… did anyone even finish this?
September 10, 2011 at 9:36 am, ddhammon said:
Ohh man this is going to be a good Sunday 9/11 workout.
September 10, 2011 at 12:44 pm, Drew said:
September 10, 2011 at 1:18 pm, Princess said:
Dear Mr. Coronado 1,
After all the regular workouts, and SOF’s this week, coming to this SOf at the end of the week, seriously sucks! I know you will take pride in the fact it sucked so bad, and fortunately for you, you do not hear the not so lovely words coming from my mouth, especially when round 4 hit. Happy Day!
September 10, 2011 at 8:35 pm, Wesley B said:
September 12, 2011 at 9:50 am, Randy said:
I can’t count that high when I’m hypoxic!
September 12, 2011 at 10:50 am, kevin said:
That’s like Murph on steroids, WOW! here we go….
September 12, 2011 at 3:19 pm, Brian said:
38:30. I can rattle off 100 DU’s with the best of the them but after 400 it went downhill fast. Nice job, Wesley and The Don.
September 12, 2011 at 9:17 pm, Olefatty said:
35 min, calves have been too sore the last three days to workout…..
September 12, 2011 at 11:51 pm, jeff said:
1000 pull ups 2 hrs 38 mins
September 13, 2011 at 7:50 am, Steven said:
If you can do 2500 squats with weight, you had better make your own website.
February 26, 2012 at 11:29 pm, Sway said:
September 14, 2011 at 11:11 pm, Anatoly said:
ooohhh, this one is gonna be fun. 25 pullups, yeah baby
September 15, 2011 at 6:01 am, Greg Allen said:
Thanks for the info Mark! I am 52 and have just finished a time of fasting that has ‘reset’ me physically and mentally. Thanks for the blogg and for the upcoming Unbeatable Mind ebook to be released.
Called to be a warrior,
September 15, 2011 at 8:08 am, Blake(SEALwillbe) said:
Ooo yes can’t wait!
September 15, 2011 at 2:20 pm, Ryan R said:
September 15, 2011 at 8:15 pm, Theo said:
I know in the FAQ’s it says to do this workout before the main WOD but since it is posted at night, should it be performed the next day or at night?
September 20, 2011 at 8:15 am, Vince Panzano said:
Hi Mark – just read your crosfit journal article on mental toughness. I’m really impressed with your ideas. You should really read the book The Psychology of Enhancing Human Performance: The Mindfulness-Acceptance-Commitment Approach. It basically describes a scientific framework of human performance that echoes many of your ideas. It’s a technical read, but good.
Also, all the thinking strategies you’re promoting are great examples of metacognition. I think solid metacognition is the foundational skill for success in any area. Rock on!
September 20, 2011 at 12:03 pm, Tzuu said:
Quick couple of question for the CWODs. Are we getting these daily now, including Active Recovery Thursdays and Sundays? Seems like there are more of these than the other WODs lately.
Is everyone typically doing both most days and a CWOD Sunday?
September 21, 2011 at 2:53 am, Jmo4521 said:
i can’t even do one double under…. No hops and lack of coordination is my guess haha. So props to those that did em.
November 12, 2011 at 3:13 pm, Bobbi said:
What liberating knowledge. Give me libetry or give me death.
November 15, 2011 at 12:50 am, Conyers said:
Keep these articles coming as they’ve opeend many new doors for me.
September 22, 2011 at 1:24 pm, Adam Foster said:
9 Times!!! Eff me!
September 22, 2011 at 3:08 pm, Erwin Daniel Yupe said:
WTF! If you can do 2500 you better take a three day weekend!
September 22, 2011 at 9:28 pm, Brandon Resch said:
Coach Divine, i just read this and i appreciate the seriousness and truth to this story! My boss at the lifeguards, who was also in the Navy has passed that story on to me and i really enjoyed hearing it again. Thanks, see ya at seal fit!
September 22, 2011 at 10:56 pm, Nizam said:
1000 pullups 2hrs 37mins
did 500 in an hour, after 600 my
hands fell apart. Awesome workout!!
November 12, 2011 at 2:48 pm, Shirley said:
Haha, shouldn’t you be charging for that kind of knowegdle?!
November 15, 2011 at 12:26 am, Jetson said:
I’m not eisaly impressed. . . but that’s impressing me!
September 23, 2011 at 1:25 am, J Ciralli Jr said:
September 24, 2011 at 4:02 am, Deniz G said:
September 24, 2011 at 10:53 am, Michael said:
September 24, 2011 at 9:04 pm, Nick said:
Should we be working for all deadhang pull ups or go at it with however we can get up there. Thanks to everyone on this site. This is motivating.
September 25, 2011 at 1:04 pm, Daniel said:
Doing deadhang is obviously going to make it harder, i.e. you’ll get better at pull-ups. I would suggest doing deadhang for as long as you can, and when you can no longer do deadhang with proper form then start kipping. Just my opinion, overall just get it done.
September 25, 2011 at 4:28 pm, Deniz G said:
I had the same problem. But would they allow kip or butterfly in the navy ? Or is it a must to do it as strict/deadpullup?
September 26, 2011 at 12:02 am, Jerry B said:
Nice, looking forward to this one!
September 26, 2011 at 2:03 pm, Matthew Borden said:
big motivation for me this week….as hard as im working i know that class 291 is working harder
September 26, 2011 at 7:31 pm, Ryan Audley said:
My buddy is in Class 291! Hooyah! Good luck class 291!
September 27, 2011 at 3:32 am, Jerry B said:
Wow, this is gonna suck!
September 27, 2011 at 5:45 am, Drmascorro said:
Man, I wish the outdoor pools were still open here, short course is gonna make me dizzy!
September 27, 2011 at 2:03 pm, Adam Bowe said:
Hey, are you guys using fins for these? 30 seconds is pretty quick for a 50
September 27, 2011 at 6:31 pm, Brian Yeager said:
Any recommendations on where/how I can learn the CSS? Thanks.
September 28, 2011 at 4:03 am, Kevin said:
Had to mix it up and do something specific for an upcoming school:
4 rounds for time of,
– 1 mile run (7:00 min pace)
– 25 burpees
– 50 4-count flutter kicks
– 75 air squats
– 100 situps (no foot hold)
Round/time: 1/17:45 , 2/17:51, 3/17:55, 4/18:05
Seeing great results with Crossfit and Sealfit, I wish I had leared of Sealfit sooner!
September 28, 2011 at 8:50 pm, Anatoly said:
Great workout. But.. can we get more kettlebells in the sofC workouts? Would be great, thanks.
September 29, 2011 at 10:32 am, Vin Miserandino SJP CrossFit said:
This was the WOD for today. The boys crushed it. I was fortunate enough to do this with them. 28:38 for me. One other came sub 30:00. Capped the WOD at 30:00. Most boys did 4+. Fantastic work by the young men.
September 29, 2011 at 3:06 pm, snakes said:
I’ve bought Mark’s e-book and have scaled the workouts for about 4 months now. The first rule is don’t get hurt. My aerobic threshold, strength, and single-minded focus have all seen immense gains. Though of course any one of the energy systems that Sealfit improves could see more gains if it was the primary skill and practice. Definitely a well-rounded experience, and superbly motivating. The world breaks everyone but some people are stronger in the broken places. Not for the faint of heart!
September 30, 2011 at 8:04 am, Ro said:
2 weeks and a long day. This is 750 squats and 500 plyo push ups. That correct?
September 30, 2011 at 5:56 pm, Ryan said:
December 29, 2011 at 9:00 pm, Jeslyn said:
Me and this atcrile, sitting in a tree, L-E-A-R-N-I-N-G!
September 30, 2011 at 7:30 pm, Ro said:
Got 30 done and felt really hungry after an hour and 15 mins of work, lmao, so I did what my body told me too do, and I went home and ate! Thanks Coach.
September 30, 2011 at 10:28 pm, Nick said:
This one really played with my head, will definately use this one again to compare
October 01, 2011 at 1:53 am, NickC said:
I plan on doing this tomorrow at the station will post time.
October 01, 2011 at 8:13 am, Aeron Musumeci said:
recommend a vest with this one? or no because of the jumps?
July 04, 2012 at 7:39 am, Rijin said:
and there were many modifications!My clenas were done with 70 lbs. That’s a 10lb bumper plate on one side, and a 15lb bumper plate on the other side. : I think someone owes some burpees for putting the 15 on the wrong stack .Pistols were modified to 2 pistols (with assistance from a squat rack) and 16 air squatsDouble unders were modified to 45 single unders, and I worked some double-unders after the metcon.So:5 clenas, 70lbs2 pistols16 squats45 single-unders7 rounds + 16 squats.Only three people present for the class. Where were all my 7:15ers?Cleans were starting to feel a little better by the end.
October 02, 2011 at 11:25 am, CrisM said:
17:30. Any other girls doing sealfit?
October 03, 2011 at 10:39 pm, Greg D. said:
19:16 after my regular WOD. Thanks for the challenge.
November 13, 2011 at 12:13 am, Dasia said:
Hahahaha. I’m not too bigrht today. Great post!
November 15, 2011 at 3:12 am, Artie said:
Thanks for writing such an easy-to-undrestand article on this topic.
October 04, 2011 at 10:32 am, Jenny said:
25:58 and my shoulders are sore! Very interesting work out though!
November 12, 2011 at 8:56 pm, Jhett said:
All of these articles have saved me a lot of hdecaahes.
November 15, 2011 at 4:04 am, Yelhsa said:
Whoa, tighns just got a whole lot easier.
October 04, 2011 at 10:33 am, Jenny said:
25:58 and my shoulders are sore! And yes Cris, there are other woman out here doing sealfit work outs!
October 05, 2011 at 5:10 am, J Ciralli Jr said:
Hell yeah. Got this last Sunday and will undertake it Saturday after next on a trail. Loving the CWOD’s. Thanks for posting them. Keep training hard men.
October 05, 2011 at 6:32 am, Cameron Chesser said:
Thanks for these awesome workouts. They kick my butt everytime.
October 05, 2011 at 8:05 am, ryan sansoucy said:
14:27 last 300 sucked!
October 05, 2011 at 9:57 pm, jkel said:
had 1.5 hour pool time. Finished 48 rounds on an empty stomach (Ro). Did the last 20 pushups after i got kicked out of the pool. Took it one at a time, and it was much easier than i expected. Next time i will push the swimming pace more, but the bottleneck is the pushups. Thanks Coach!
October 09, 2011 at 11:30 pm, Mike said:
1985 – Six deployed to the site of the Achille Lauro hijacking in anticipation of a possible assault on the vessel.
October 10, 2011 at 10:25 am, Cameron said:
This is going to be very challenging.
October 10, 2011 at 10:29 am, Matt Bianchini said:
I’m trying this workout today….i can feel the pain already.
October 10, 2011 at 5:44 pm, dan said:
I did this as a substitute for the operator WOD work capacity….. bad decision.
October 10, 2011 at 10:32 pm, Romby said:
AFAIC that’s the best ansewr so far!
October 11, 2011 at 8:52 am, Shawn Slattery said:
Can’t remember if we use fins for this or not?
October 11, 2011 at 11:43 am, Nathan Ritz said:
Always use fins unless your feet/hip flexors are hurting to bad
October 11, 2011 at 11:48 am, Nathan Ritz said:
the interval times… might actually be without fins. but if your going into SOF…. especially BUDS. after the prt. you will never swim without them. so just go all out with the fins while maintaing the rest break they recommend
October 11, 2011 at 4:31 pm, JT said:
1:23 brutal on the mind. You guys can get through this!
October 12, 2011 at 5:21 pm, Joel Garcia said:
Its probably with fins. The intervals would tight without fins, and unable to maintain on the 200s.
October 12, 2011 at 7:16 pm, Daveigh said:
Phenomenal breaokdwn of the topic, you should write for me too!
October 12, 2011 at 7:51 pm, Makendra said:
Mighty useful. Make no miastke, I appreciate it.
October 12, 2011 at 9:09 pm, Elyza said:
What an awesome way to epaxlin this-now I know everything!
October 13, 2011 at 1:39 pm, Ralph DiLossi said:
I started the SealFit back in May after completing other well known advertised workouts that market muscle confusion, and these are by no doubt the workouts that got me into the shape to start SealFit. Sealfit has not got me into the by far best shape in my life, I do the daily virtual workouts, and recently purchased his new 8 Week To Becoming Sealfit and look forward to do that as well. I never thought in a million years that I would look forward to working hard everyday usingthe SealFit workouts. They are enjoyable, effective, very demanding and when done correctly you will see results that you’ve never dreamed of.
October 14, 2011 at 12:32 am, Darren D said:
42:25 two weeks ago couldnt even do double unders. saw my buddy do a ten minute plank hold and decided to make myself able to do them. happy with my time but much respect to everyone that got a better time! great job guys!
October 14, 2011 at 7:37 am, Travis said:
What fins would you guys recommend for someone financially strapped?
October 14, 2011 at 11:55 am, davidberlinski said:
hey bro fins are gonna run you a bit expensive, talk to any buddy you have that knows anyone with an extra pair. I might be able to help you out if you live in the Carlsbad area.. let me know bro
October 14, 2011 at 1:36 pm, Anatoly said:
you can buy fins for like 30 bucks, wth guys.
October 14, 2011 at 6:24 pm, John Righeimer said:
Great note…well said & right on! I’m excited about taking advantage of technology and learn more from SEAL Fit from a distance, as if I was there on the SEAL Fit Grinder and not in the corn fields of IL.
Keep up the excellent work you all do at SEAL Fit.
John Righeimer (Class 17)
November 12, 2011 at 8:32 am, Lainey said:
A rloling stone is worth two in the bush, thanks to this article.
November 14, 2011 at 8:42 pm, Bonner said:
Waklnig in the presence of giants here. Cool thinking all around!
October 14, 2011 at 7:01 pm, Chris Davis said:
Well said. I too am apprehensive concerning the direction the world is heading and share your sentiment that communities and families will be the level at which change must begin in order for us to right ourselves as a country.
That being said, thank you for taking your program and modifying it to fit the financial restrictions tomorrow’s economy promises. I look forward to your revamped program and spreading the word amongst my friends/neighbors.
God Bless – CD
November 12, 2011 at 9:24 pm, Cactus said:
Hats off to whoever wrote this up and psoted it.
November 15, 2011 at 12:44 am, Geralynn said:
A munite saved is a minute earned, and this saved hours!
October 15, 2011 at 5:28 am, CW3 Michae W. Carr said:
You must use US Divers Super Rocket Fins, the ones with large foot pocket and drain holes. Get a pair of wet suits booties so your feet will fit in the pockets. These fins have the proper stiffness to build leg muscles and provide power as well as speed. they will cost you around $110, but well worth the money. Dont scrimp here, you have to have good fins.
October 15, 2011 at 5:53 pm, travis said:
Thanks guys for the help and suggestions. @david, I’m in the Charleston SC area, but thanks for the offer.
October 15, 2011 at 5:54 pm, Kevin Wallace said:
October 15, 2011 at 6:35 pm, alex posada said:
Do you do the workout of the day before or is the date correct?
October 15, 2011 at 8:51 pm, A. Hafler said:
27:13. I was hoping to do better but those are reaaaally rough on the shoulders. It was 7 hours ago and I’m still tight.
October 16, 2011 at 12:27 pm, SteveUSMC said:
What’s do you do if at your gym it isn’t possible to jump up and run a mile or you have to go to another whole level and set up a treadmill to do the mile?
October 16, 2011 at 2:08 pm, Kevin Wallace said:
I had to do it on the treadmill
October 16, 2011 at 9:17 pm, jerrybaird said:
coach this is one more of your teachings on being aware of the truobles we are facing in the country and our world.But threw sealfit you are making it a better world.
November 12, 2011 at 7:19 pm, Lynn said:
I told my grandmother how you hleepd. She said, bake them a cake!
November 15, 2011 at 1:07 am, Lynda said:
I literally jumped out of my chair and dncaed after reading this!
October 16, 2011 at 9:26 pm, jerrybaird said:
coach you have proven once again that threw meditation and self mastery you can control these emosions and grow at levels you are awesome.
October 26, 2011 at 8:16 pm, Tom Singleton said:
Coach Divine, as an old sheepdog, I concur excellent article, I have encouraged my family in developing this mindset as well. I enjoy reading your articles, thank you.
October 16, 2011 at 9:47 pm, jerrybaird said:
coach this is truly great because I,m living it and doing it at work.At ethen allen all I do is move furniture for a living and its vary demanding on the mind and body. Threw your training on meditation,mental tougthness I,m able to work at a elite level thank you coach for sealfit.
October 17, 2011 at 9:52 am, Kevin Kahikina said:
Go to a park? beach, the list goes on guys…….
October 17, 2011 at 10:01 am, TDeschane said:
If telling the distance is the concern, I’ve got a 10 minute long song I haul ass for when it’s a mile. If it’s two I grab two 7 or 8 minute ones…approximate the time and haul ass. Treadmill works too though
October 17, 2011 at 12:18 pm, Elvis Arevalo said:
Right on coach Divine…First of I want to thank you for SEAL FIT and starting up this new projected “Unbeatable Mind” making it fit financial restrictions and taking advantage of technology.
Im also concerned in the direction our country is headed and entire world. I just stared a family; with an unpredictable future, I’m committed to do what I can for the better of my family and our great country. I want to be part of this and I know that through this new program your launching soon, it will compliment SEAL FIT in making a difference.
I look forward to” Unbeatable Mind” and I too will spread the word to those wanting change, commitment and a better tomorrow.
October 18, 2011 at 12:53 am, Justin A said:
Great post, Coach. Good news about the training program.
October 19, 2011 at 9:05 am, Andrew Sykut said:
I’m kind-of new to this, only two weeks in, so sorry for the dumb question. For today’s workout is it 100m after each whole round so total its 1000m or is it after each exercise that would total 4000m? I know 4000m seems more likely but I just want to double check. Thanks and love what you doing man (especially how it’s free)! Just finished up the PTG and was referred to this and talk about a change in tempo! It’s nice to see someone help out people without money being on there mind.
October 19, 2011 at 9:35 am, ddhammon said:
100m after each round, so 1000m total.
October 20, 2011 at 5:14 pm, Cameron said:
Great workout!!!! 1:28
October 22, 2011 at 2:16 am, Scott Prislipsky said:
This looks good, I can’t wait for tomorrow morning.
October 24, 2011 at 6:39 am, Alanna said:
What’s a good completion time to shoot for on this WOD?
October 24, 2011 at 8:32 am, JosiahDuhaime said:
As fast as you can do it…the quicker the better.
October 24, 2011 at 8:36 am, Geo said:
People should post their times, no fun if there is no one to compete against.
October 24, 2011 at 1:08 pm, Chris O'Neil said:
Geo, you should start posting your times in the forums, I’m sure other people would follow your lead. That way you could compare. I don’t ever see anybody posting their SOF WOD times, I’ve always been curious myself how long they take. I do the Operator WODs and post my times/weights in the forum. There are a few other guys that post their daily times/weights, too. It is a fun way to compete and compare to how others are doing. Just my two cents though.
October 24, 2011 at 7:47 pm, Zane Chelsen said:
2500 Walking lunges w/ a 40# sandbag (1.5 Miles) 63 minutes
October 24, 2011 at 9:48 pm, Jon S. said:
did it in 48 minutes, this Is my first time ever doing sealfit/crossfit type stuff. Is my time somewhat competetive? Im training for AF special operations an was hoping this would give me the endurance I needed.
October 24, 2011 at 11:14 pm, Seth Stadick said:
31:18 with a one and a half mile run to start it out with (10:32).
October 24, 2011 at 11:49 pm, Zach said:
October 25, 2011 at 5:46 am, Josh Lawler said:
October 25, 2011 at 9:32 am, Chris said:
October 25, 2011 at 1:34 pm, Deniz G said:
October 25, 2011 at 5:12 pm, Chris J said:
October 25, 2011 at 5:14 pm, Chris J said:
2 hours, 4 minutes No partitioning
October 25, 2011 at 10:46 pm, Matt Holtry said:
October 26, 2011 at 8:40 am, Hans Lefler said:
October 28, 2011 at 3:08 pm, jon s said:
What is an amrap?
October 28, 2011 at 3:14 pm, jay said:
as many reps/rounds as possible
October 28, 2011 at 3:29 pm, Chris J said:
Ran a slowish 5 miles on hilly Vermont dirt roads then did 8 rounds in 20 minutes.
October 29, 2011 at 11:26 am, Chris J said:
1 hour 28 minutes
October 30, 2011 at 9:29 am, Alexander Sharpe said:
I’m in. When do we start?
October 30, 2011 at 9:30 am, Alexander Sharpe said:
Unbeatable Mind Academy.
October 30, 2011 at 9:50 am, Alexander Sharpe said:
‘The Decameron of Bocaccio.’ The rich run to the hills, and return to the cities slowly.
‘ We are not Afraid.’ We dig in and do.
‘ Atlas Shrugged.’ Excellence is it’s own reward.
‘Bahgavad Gita.’ Do what you gotta do because you ain’t in charge anyway.
All spelling and grammatical errors are mine. I earned them and I own them.
October 30, 2011 at 11:49 pm, Joshua Webb said:
I’m signed up and ready to make it a great experience!
October 31, 2011 at 3:20 pm, DMT Candidate said:
October 31, 2011 at 7:12 pm, SHELBY RHODES said:
Hi,would like to talk to Mr. Divine re my son,is this a good place to talk?
October 31, 2011 at 7:48 pm, Ryan R said:
October 31, 2011 at 10:44 pm, jonathan s said:
August 04, 2012 at 3:58 pm, wapo said:
WOD turned out to be a team WOD! it was set up in sttoians: rowing, 24 box jumps, 24 abmat situps, 12 hand release plate burpees, 24 wall ball shots, and a 200m farmer walk/run! one person rowed, until everyone on his team completed their station, then everyone rotated to the next station. (2 rounds) the score was the total meters rowed by the whole team. the team that was first to finish got 100 m added to their score for every thirty seconds it took the other team to finish! GO TEAM 2! close competition with only 70m separating team one and two at the end! thank nestor, brandon, david, joey, and justin for coming to try crossfit for the first time today! and thanks joe and lou for the awesome coaching!
November 01, 2011 at 6:39 am, Brian Yeager said:
I have been consistently doing the SOF workouts for about six weeks now and I love them for there simple, brutal effectiveness. My question is should I be supplementing any additional core work? I notice that there is considerably more core exercises included in the SealFit workouts in comparison. Thanks.
November 12, 2011 at 12:39 pm, Zabrina said:
Hey, you’re the goto expert. Thanks for hangnig out here.
November 15, 2011 at 12:32 am, Suzyn said:
This forum needed shkanig up and you’ve just done that. Great post!
November 01, 2011 at 10:59 am, email@example.com said:
“If you dreamed about being a Green Beret… from the age of 10, then it is likely that the warrior path called you for a role as a combat warrior.”
Naval Officer. SEAL TEAM Commander.
Mark Divine sounds more like he has a PhD in Psychology or something.
November 01, 2011 at 1:21 pm, Chris J said:
58:07 for me. The crawling was tough for me. The burpees felt like a break. Very rewarding though.
November 01, 2011 at 1:34 pm, Alanna said:
Quick question, I noticed the interval on the fin swim is significantly slower then previous non fin intervals, am I missing something or is there a reason for it?
November 12, 2011 at 11:35 pm, Cathleen said:
How neat! Is it raelly this simple? You make it look easy.
November 15, 2011 at 1:31 am, Mikel said:
That’s way the bestest asnewr so far!
November 01, 2011 at 6:45 pm, jay said:
fins= faster swim so lower interval times unless I read your post wrong
November 02, 2011 at 1:19 pm, Alanna said:
You did, the intervals have been faster without fins then with. No biggie
November 02, 2011 at 11:59 am, Kyle said:
i have been doing sealfit for a while but have been out for about a month, I was wondering what the best way to work into the SOF workouts would be
November 02, 2011 at 3:07 pm, Eric said:
Best way would be to just…do them. Scale only if necessary.
If you’ve been doing SEALFIT you shouldn’t have a problem doing the SOF CWOD.
November 03, 2011 at 11:17 am, Kyle said:
went right after it, crushed it should be fun to get into these thanks for the advice eric
November 12, 2011 at 11:19 pm, Doll said:
If I were a Teenage Mutant Ninja Turtle, now I’d say Kowabugna, dude!
November 15, 2011 at 4:23 am, Zaiyah said:
Clear, infromtaive, simple. Could I send you some e-hugs?
November 02, 2011 at 10:02 pm, Rob Claypool said:
@Brian: Please community correct me if I’m wrong. I do believe the SOF CWODS are done in addition to the Sealfit WOD of the day…so in essence you do both workouts…
November 03, 2011 at 1:02 am, Geo said:
1 hr 22 min, i thought this was gonna take less than an hour, those burpees and squat jumps start adding up after the second round.
November 03, 2011 at 1:03 pm, Mark Divine said:
This post was modified from it’s original. Apologies to anyone offended by the dog metaphor…my bad. Live and learn. –Mark
November 03, 2011 at 3:22 pm, Brian Yeager said:
I’m from Philadelphia and an Eagles fan. I’m not offended by dog metaphors.
November 05, 2011 at 3:11 am, kostas said:
is there something wrong with the SOF WOD section ?there is no new workout for a couple of days
November 05, 2011 at 3:28 am, Jon S. said:
Yeah I noticed that too, not sure whats going on, hopefully one gets posted soon
November 11, 2011 at 9:24 pm, Tori said:
Stands back from the kebyaord in amazement! Thanks!
November 06, 2011 at 6:56 am, Alexander Sharpe said:
November 06, 2011 at 1:38 pm, dave said:
Has anyone bought the 8 weeks to SEALFIT book yet? Was thinking of purchasing and wanted to know what people are feeling about it.
November 07, 2011 at 3:22 am, Jason Caraang Robles said:
Thank you for your many insights sir. I am a member of your Unbeatable Academy (hope to attend your academy and Kokoro in a few years), it truly seems promising and encapsulates so well many of the virtues I have always valued and honed through my years, along with using SEALFIT for self mastery I am into the philosophy and practices of Parkour, Jeet Kune Do and especially Buddhism. Your insights help me hone myself and you have my sincere gratitude and respect. Btw your wolves concept reminds of Mark Twain’s quote: “Courage is the resistance of fear, the mastery of fear- not the absence of fear”
November 07, 2011 at 7:15 am, Shawn Slattery said:
Oh how I’ve missed you SOF WOD
November 07, 2011 at 10:51 am, Bill S. said:
Second that, glad to see its back.
November 07, 2011 at 12:10 pm, Luke said:
Agreed. This was a great workout.
November 07, 2011 at 12:35 pm, Jon Sisk said:
What is the recommended running pace?
November 07, 2011 at 1:39 pm, Luke said:
There isn’t one, treat workout as fast as your able and then some. Enjoy
November 07, 2011 at 4:14 pm, Luke said:
Hey Dave – I purchased it and have been reading it, I love it! It really dives into the high level concepts found on here. Any free time I get I’m reading the book, with 2 daughters and a wife that is very sparse in my house at the moment! I would say get the book!
November 08, 2011 at 2:34 pm, dave said:
Thanks. Does it have some good workouts in it as well?
November 12, 2011 at 7:35 am, Caiya said:
Shoot, so that’s that one spupsoes.
November 14, 2011 at 9:10 pm, Kellsie said:
If information were soccer, this would be a goooaool!
November 07, 2011 at 9:14 pm, jon s said:
55 min 19 sec, what are your times so I can try and gauge where im at?
November 08, 2011 at 3:54 am, Manu said:
don’t know about my time, but I did 22 rounds within the 20 min. What about you guys?
November 08, 2011 at 8:12 am, Chris J said:
I did the first 2 miles in 16:30. I finished 18 rounds in 20 minutes. The last 2 miles was 19:11
November 08, 2011 at 1:13 pm, Jason Hutchcraft said:
I’m not cleared to run yet, I was wondering what I could use to substitute for the run? I don’t have access to a rowing machine or a stationary bike either. I thought maybe kettlebell swings? I ran 800m in roughly 2:25 pre-surgery. Perhaps I could do 3 mins of Kbell swings?
November 09, 2011 at 9:03 pm, Jon S. said:
do you have a bike or eliptical?
November 08, 2011 at 1:14 pm, Jason Hutchcraft said:
clearly, I can’t do a jump squat either… I’ll do lunges instead.
November 08, 2011 at 1:35 pm, Manu said:
November 08, 2011 at 4:53 pm, Chris J said:
November 08, 2011 at 5:08 pm, Luke said:
No problem Dave! The short answer is yes it has some great workouts in it. But it is designed to get a person SEALFIT in 8 weeks and then transition into the SEALFIT Site WOD’s as far as I can tell!
November 08, 2011 at 10:41 pm, XanDitkoff said:
That was a fun one
November 09, 2011 at 4:47 pm, Matt Holtry said:
45.09….had to didstance out landmarks so run was 900 m…love these wods
November 09, 2011 at 9:00 pm, Jon S. said:
man you guys are killing me! took me 57:30 yesterday
November 10, 2011 at 2:54 pm, Houston said:
Just did it with the butterfly, wasn’t too bad actually.
November 10, 2011 at 3:30 pm, AR said:
Have I misread this? Total of 3km of swimming, 750 pushups, 750 squats?
November 11, 2011 at 7:04 am, jay said:
ha nope you havent misread anything..enjoy
November 11, 2011 at 6:29 pm, Taimi said:
HHIS I should have thoghut of that!
November 11, 2011 at 6:42 pm, Giancarlo Cefalo said:
I encourage everyone, if you can, take advantage of this. I am 46+ and I wish this was available 20 years ago. The material here makes a great deal of sense and you can use it for every aspect of your life, not just exercise. I follow the practice daily, and review the material, readings and videos, daily. Sign up, you will not regret it.
November 11, 2011 at 7:48 pm, Bette said:
It’s wodnreful to have you on our side, haha!
November 11, 2011 at 11:20 pm, Pierre Assor said:
The Unbeatable Mind offer should not even be negotiated. What’s on offer can never be attached to a value , these principles are priceless and will transform your innerself being to Become The Warrior you were called to be . Your Destiny will answer the question why ?
ThE journey of the Warrior starts in the Mind. You can not become a Warior without the Mind of a Warrior. The Unbeatable Mind is the core incrediant required developing the True Warrior Spirit within.
November 12, 2011 at 9:29 am, Chris j said:
No swim. 15 pull ups, 80 pushups, 70 situps. Did the run in 22:40. Pretty humbling.
November 12, 2011 at 9:34 am, Sukey said:
Brilliance for free; your parents must be a sweetheart and a certifeid genius.
November 12, 2011 at 12:49 pm, Yelhsa said:
Gosh, I wish I would have had that information elareir!
November 12, 2011 at 6:33 pm, jerrybaird said:
I,ve been in the unbeatable mind academy for a month and I,m 100% better husband,father,I,m 46 and I can say there are no limits to what you can do ,Hard is nothing,nothing is hard.Thank you coach for all your hard work ,thanks for sealfit,your friend and student jerry.
November 12, 2011 at 8:06 pm, XanDitkoff said:
That was a fun one.
November 12, 2011 at 8:25 pm, jerrybaird said:
My life has been one of pain and stuggle,and coming from a home where my mom and dad fought with each other I had to somehow keep my witts,I learned from there failers what I did not want to be,I fullfilled that goal I have a good marraige,I love my son,I give my son hug everyday and tell him how special he is to me and his mom.feeding the right wolve,jerrybaird.
December 27, 2011 at 2:50 pm, Charla said:
Articles like this make life so much simlepr.
November 13, 2011 at 12:27 am, Kalyn said:
Super informative wriitng; keep it up.
December 27, 2011 at 3:32 pm, Libby said:
Hot damn, lokoing pretty useful buddy.
November 13, 2011 at 8:00 am, Deniz G said:
The t2b and pull ups – are they strict?
November 13, 2011 at 1:02 pm, Seth S. said:
A good way to spend a Sunday afternoon.
November 13, 2011 at 8:31 pm, Grant said:
Just to be sure was this a total of 2 miles or 10?
November 14, 2011 at 12:14 am, Justin Blake said:
November 14, 2011 at 8:44 pm, Justin Blake said:
November 14, 2011 at 10:02 pm, Jenny said:
This atricle keeps it real, no doubt.
November 14, 2011 at 10:43 pm, Kyle said:
November 15, 2011 at 1:22 am, Bobcat said:
Full of salient points. Don’t stop beilveing or writing!
November 15, 2011 at 9:27 am, AlexanderMercieca said:
Whew… I am much better at double unders now. Awesome challenge.
November 15, 2011 at 4:39 pm, Nathan said:
So what do you think about this?
Special Ops Commander Says Book on SEAL Raid That Killed Bin Laden Is ‘a Lie’
Read more: http://www.foxnews.com/us/2011/11/15/special-ops-commander-says-book-on-seal-raid-that-killed-usama-is-lie/?test=latestnews#ixzz1doQpk0YF
November 15, 2011 at 9:34 pm, Chris said:
I’m new to swimming. Can you please break down what this means? What are the distances and are the intervals rest intervals or pace intervals? Any help is appreciated. Thank you.
November 15, 2011 at 9:35 pm, dickz said:
Hey guys, I wondering your take on one thing: If I was already doing the standard sealfit workouts, should i incorporate these in my schedule to substitute… Im going to marsoc A&S in january. These just seem a little short sometimes. Maybe I should be doing this stuff more than the weights? Thanks!
November 16, 2011 at 2:31 pm, Jon S. said:
What does metcon mean?
November 16, 2011 at 7:30 pm, dave said:
High intensity rapid movements.
I haven’t found a finite definition of metcon, but ‘cindy’ is a good example of a metcon.
someone correct me if im wrong
December 15, 2011 at 12:41 pm, Jp said:
Metcon means metabolic conditioning, Greg Glassman explains this very well.
November 16, 2011 at 2:53 pm, Luke said:
November 16, 2011 at 3:33 pm, Deniz G said:
fancy fancy Luke, but what does that mean?
November 16, 2011 at 3:58 pm, Jeff Norman said:
It essentially means cardio.
November 16, 2011 at 7:35 pm, John said:
3 hours and 53 minutes all dead hangs, no kipping. Absolutely destroyed my hands, great test of patience but i am looking to go faster.
November 16, 2011 at 8:20 pm, XanDitkoff said:
5 rounds + 15 burpees
Need to push a little more next time and get that last round done!
November 16, 2011 at 8:57 pm, Luke said:
November 17, 2011 at 8:12 am, Sykut said:
November 17, 2011 at 12:31 pm, Jason said:
Thanks Mark Divine for the website. I am now a SEAL candidate, and sealfit.com really helped me get to where I need to be on my PST. Especially on the swim. Love the SOF candidate wods. When I know of anyone who is trying to be in the Navy Challenge Program e.g. SWCC, E.O.D., SEAL- I take them straight to the website.
November 17, 2011 at 4:51 pm, Sykut said:
Jason whens your ship date?
November 17, 2011 at 7:10 pm, Matt Holtry said:
then 25.29 on metcon
November 17, 2011 at 11:36 pm, Hans Lefler said:
Dead hang or Kipping pull ups?
November 18, 2011 at 6:37 pm, Ryan R said:
November 19, 2011 at 10:34 am, Aeron Musumeci said:
HOOYAH 292!! Stay focused boys! Great job
November 19, 2011 at 4:56 pm, J Ciralli Jr said:
Hooyah 292! Solid, solid, solid work. Keep up the great effort. Strong mind…strong body! Strength and honor brothers.
November 20, 2011 at 10:44 am, jason said:
Long story Sykut but it was originally for April but after pulling a few strings I finally got it worked out to where I can finish up college in December 2012 and head to the Great Lakes for basic January 2013. Long time but at least I have more time to work out.
November 20, 2011 at 4:10 pm, matt holtry said:
this fell on my long run day so I changed it a bit
4 mile run
4 mile run
3 mile run
2.14 f`ing brutal
November 21, 2011 at 3:05 am, Alexander Sharpe said:
Just went through a-fib ablatement proceedure. 6 hours in a cold OR. Intubated and in great pain trying to breathe, every breath hurt. Thanks for lesson one. Couldn’t figure out what to meditate on but figured out I was still alive, good enough. It’s been three days and I still have some pain but looking foward to gain greater control of my mind.
November 21, 2011 at 1:24 pm, Houston said:
Man that’s great. Any idea how many made it through??
December 17, 2011 at 8:48 am, Jack said:
175 started phase, 102 started hell week and 57 got secured.
November 21, 2011 at 9:35 pm, Steve said:
Going to try this out with some other marines tomorrow, they’re in for a good time!
November 21, 2011 at 11:23 pm, jason said:
On the 2000 can we alternate? Such as 1000 m free and the other 1000 CSS?
November 21, 2011 at 11:32 pm, Eric said:
I’d think that it would be fine to switch strokes or even use a mix of strokes.
November 21, 2011 at 11:49 pm, brandon said:
November 21, 2011 at 11:55 pm, Eric said:
It usually says “fins optional” on the swim workouts. This one doesn’t – you could take that to mean “no fins” or that it was accidentally left out. Most of the swimming done at BUD/s is with fins so I’d use fins.
November 22, 2011 at 5:17 pm, Matt Holtry said:
November 24, 2011 at 3:00 pm, Eric said:
Damn good workout!
November 25, 2011 at 5:53 pm, Matt Holtry said:
November 25, 2011 at 11:36 pm, mike said:
Hey brother, I was wondering if you will sometime in the future start posting the sof workouts the night prior. Just because I would like to know what to plan for the night before so I can prepare accordingly. God bless.
November 26, 2011 at 2:40 am, David said:
I must suck at like. Swimming two miles is more like running 9-10 miles for me… at least, that’s about how long it takes me to swim two miles.
November 26, 2011 at 2:00 pm, SotoC said:
Just want to clarify, the 5 – 10 minute rest comes after the four 1 mile sets, correct?
November 27, 2011 at 11:46 am, Lorne James said:
i believe this Lt Scott Fleming of 3/3 Rip
November 27, 2011 at 6:20 pm, Jack Hart said:
there is a big difference swimming with fins there buddy if you dont have fins you can swim a mile if you have them you swim two
November 27, 2011 at 6:42 pm, Matt Holtry said:
23.10 on metcon rx`d
November 29, 2011 at 5:40 am, Dustin said:
burpees with fins, I gotta see that one! I don’t think I’ve ever done 600 burpees in one workout, this looks awesome.
November 29, 2011 at 8:34 am, Sykut said:
Yo Dustin it’s only 300.. Still a shitload, hope you see this before you go do the workout ha
November 29, 2011 at 9:31 pm, Drew Donnelli said:
1st candidate WOD: 22:29
November 29, 2011 at 10:02 pm, XanDitkoff said:
Miles: 6:30, 6:19, 6:15
December 01, 2011 at 4:08 pm, J Ciralli Jr said:
Did something very similar to this last Friday … a dang good time! Keep up the great work warriors!
December 02, 2011 at 10:14 pm, Chris Lundman said:
Did a modified 10 minute plank hold eariler tonight in between my gym workout . I kept switching from front to side planks every 2-3 minutes but eventually accomplished the 10 minute goal. Thank you for posting these challenges and for all of the excellent WOD’s, articles, and advice!
December 03, 2011 at 6:54 am, Natasja said:
Nice one! I think I am going to try this one out, but I might reduce the 10 miles to 4 km
December 07, 2011 at 12:21 am, Sunny said:
I cut it down to 5 miles and completed it, the burpees are the worst part lol… Good workout though!
December 07, 2011 at 12:24 am, Sunny said:
4 mile run – 30 min
2000m swim – 45 min
200 burpees – man that punishment hurt!
December 07, 2011 at 12:27 am, Sunny said:
Great workout! That last round was tough, the pull ups were agonizing after a while.
Later I swam 1000m.
December 08, 2011 at 1:23 pm, Sunny said:
The worst part of this workout was losing count of total sets while counting laps during the 200m swim lol
December 08, 2011 at 1:26 pm, Sunny said:
2.5 mile run, 1 mile swim, 2 mile run, 1 mile swim, 1 mile run…again, keeping track of lap counts was frustrating occasionally. The overall workout was great!
December 10, 2011 at 1:56 am, Sunny said:
This was a tough one, sooo many pullups…
December 10, 2011 at 10:00 am, Sunny said:
Awesome workout! I really had to push through this one and overcome it, no somebody please get out a giant spatula and peel me off the floor…
December 12, 2011 at 11:15 pm, XanDitkoff said:
16 rounds + 11 push ups
December 13, 2011 at 6:59 am, Lambert de Ganay said:
I am really looking forward to this, but I have a question, are the pull ups meant to be done strict or kipping?
December 13, 2011 at 10:08 am, neptune said:
Kipping. 99% of the WODs on Crossfit and SEAL Fit are kipping pullups.
December 14, 2011 at 12:11 pm, futureswcc said:
Neptune is right that most of these have to be kipping because 100 pull ups is next to impossible. The problem I have with kipping is that (at least for me) the feel so much different than regular pull ups and work out a whole bunch of other muscles. Also being good at kipping does not make you good at strict. I was doing crossfit for a while and doing the kipping pull ups a lot and was able to do a lot of them. Than when I had to go to my first PST I realized I can barely do regular pull ups. So what I like to do instead of kipping to either do as many pulls ups as I can and do a couple of sets or to use a rubber band because than at least the form is the same.
December 14, 2011 at 12:12 pm, futureswcc said:
Also from the LBI PSTs
December 14, 2011 at 11:22 pm, Waterstalker said:
From LBI PST, do you do these everyday or just whenever you want to? And is it the only workout you do that day? I want to start to incorporate some more strength workouts in and keep doing what I am now and add these. But I feel like most of these would work you out pretty well. Just trying to figure out a new workout plan.
December 15, 2011 at 12:21 am, futureswcc said:
Nope I did this than road my bike for about 10 miles and did the crossfit too which were one arm snatches and a bunch of ab stuff. I would normally do a strength day to like back and bis or chest something like that but didnt have the energy to do so. Depending on what day it is I start off with my push ups or pulls ups or sit ups and will do the corresponding muscle group afterwards. After my pull ups I will do back and bis and so on. In boot we are going to lose a lot of mass so I am trying to keep some on now.
December 13, 2011 at 5:19 pm, jerrybaird said:
Well coach this is jerry I,m vary excited about all I,m learning and I,m vary gratefull for the unbeatable mind accademy and from now on I,ll write smaller emails,keep it simple.
December 13, 2011 at 7:15 pm, admin said:
Thanks Jerry. Always a pleasure to hear from you and learn about personal development development in the Unbeatable Mind Academy.
April 13, 2012 at 5:50 pm, Marina said:
Dear Saadiyah,The tab is now available on the . Sorry for the delay, but we had to cercort the previous version of the tab that I had received as it contained a few errors. The one posted is the cercort, final version. Tristan von Zahn (Operations Officer)
May 26, 2012 at 10:42 pm, Hongthong said:
I think this web site has got some really fasttnaic info for everyone. Good advice is always certain to be ignored, but that’s no reason not to give it. by Agatha Christie.
May 28, 2012 at 10:29 pm, Promesse said:
Understand effectiveness gerleanly means effective in the widest range of circumstances for the greatest number of people. It does not mean will it work in a small set of circumstances.Assuming you want to stop the person from continuing the fight, Muay Thai style thigh kicks, Savate style groin kicks, Pananjakman style oblique kicks , soccer style shin kicks, and old fashioned foot stomps are all great.If you see them attacking from kicking range, a jeet tek – like a stiff leg side kick- often will break their momentum enough to let you use another attack.Because I have trained in high kicks for years, I would have no trouble kicking to the stomach or kidneys if the opportunity presented itself. I prefer Savate kicks for those. High kicks are not usually a good idea for the simple reason that it’s too easy for something to go wrong.Can they be effective ? Sure. I hit a guy with a spin wheel kick to the head one time that actually picked him off the ground. Would I recommend you train for that? No way. I happened to be in the perfect position and had a lot of high kick practice at the time. When he lunged, you could say I got lucky.The kicks I listed meet my original interpretation of effective . Naturally, if you don’t train realistically, it doesn’t matter if you use a kick or a gun you will fail.I hope that helps you.
May 26, 2012 at 7:03 pm, Ben said:
An interesting dosiusscin is worth comment. I think that you should write more on this topic, it might not be a taboo subject but generally people are not enough to speak on such topics. To the next. Cheers
May 29, 2012 at 12:44 am, Hako said:
I am a Deputy Sheriff and was curious what otehrs thought about this. What do you think about labeling street gangs as terrorist organizations to help fight them. They meet the criteria set forth by the Bush administration. The Answer, you might want to check your spelling before criticizing me for such a minute error (because I a sure you have never made one). Last time I checked, we spelled it as civilized.
December 13, 2011 at 8:01 pm, Jaguar said:
For those who aspire to join Special Operations units, what have you found works as far as the relationship between the daily SealFit WODs and the Candidate WODs? Do you do both? Or take from each? Or separately? Thanks.
December 13, 2011 at 11:30 pm, Tyler C said:
Jaguar, I honestly see more strength training in the SealFit WOD’s then the Candidate WOD’s. However the Candidate ones seem to focus more on the endurance which is a good tribute as well. If you can do both easily do them that simple or if you have other workout programs you do as well. I personally go to a gym then do a WOD and run later taking from each. (But by all means don’t base your workouts from mine) You know your body train hard and smart.
December 14, 2011 at 12:06 am, Jaguar said:
Tyler C– thanks, brother. I appreciate you taking the time to respond. I think I may try something similar to what you suggested.
December 13, 2011 at 8:24 pm, Mark Divine said:
In this video, Dan Cerrillo, SEALFIT Coach and owner of CrossFit Bellevue displays the power of his local SEALFIT Operator WODs and team training. CF Bellevue is an Official Training Site for SEALFIT. If you are interested in learning more about getting certified as a Kokoro Coach and licensing your CrossFit gym as a SEALFIT Official Training Site please contact Derek Price at firstname.lastname@example.org.
May 27, 2012 at 6:40 am, hussam said:
All of the comments poetsd above are very insightful, and I agree with all of them. Of the various approaches described, I would most likely use an approach similar to what Ross describes. In addition to norms around participation, this seems like a prime opportunity to explore conflict individual conflict styles and the group’s approach to managing conflict. If I could explore these areas without overwhelming the group or overusing the circumstance, I would.
May 29, 2012 at 12:21 am, Yanti said:
Great responses! Personally I would do the 3 stdanard coaching questions (How are we doing? What are we doing well? what can we do better?) If no one mentions the energy level? I would follow this with how is our energy level. If the team is fine with it I have to be fine with it. If the team mentions it seems low I would ask them what they want to do about it? If they choose to do something about it (I had a team that opted to get rid of the chairs and stand until they all woke up).
December 14, 2011 at 1:47 pm, Jonathan Richardson said:
Doing this at a normal YMCA gym. Not going to kip, they have a pull up machine to help so I will go as far as I can normal until I have to use the machine for help! This looks brutal
December 14, 2011 at 2:20 pm, futureswcc said:
I dont understand why you would even take the 10 or 25 second breaks. If i am reading this right it is do 100 meters which is 2 laps. 10 seconds is really nothing that is barely the breathe to turn around.
December 14, 2011 at 3:13 pm, Drew Donnelli said:
13 rounds with about 30sec to spare.
December 14, 2011 at 4:17 pm, Mike said:
Coach, Mike here.
Very useful post on KISS! Thanks!
I also heard the “Keep It Simple, Sir” version used.
Maybe you can go a little deeper on the “flexible blueprint” concept some time in the unbeatable mind academy?
May 27, 2012 at 8:29 am, David said:
HOT SPICE CIDER RECIPEIngredients1/4 cup packed brown sugar1/2 tosepoan whole allspice1 tosepoan whole cloves1 cinnamon stick1/4 tosepoan salt1 pinch ground nutmeg1 large orange, quartered with peel2 quarts apple cider DirectionsPlace filter in coffee basket, and fill with brown sugar, allspice, cloves, cinnamon stick, salt, nutmeg, and orange wedges. Pour apple cider into coffee pot where the water usually goes. Brew, and serve hot.
May 28, 2012 at 10:54 pm, Saei said:
That is a riot! That the guy above me would make fun of the author about a msiesud word, yet he is an idiot. Civilised is actually spelled Civilized. Moron! Oh, and why the apostrophe in Sheriff’s? You are showing it to be plural, not possessive. No apostrophe needed.I digress. To answer the question at hand. I would imagine that it would make fighting the gangs a little easier on the part of law enforcement. It would open things up for more swift punishment. At the same time, however, it would also open the door for more corruption and abuse of the system like occurs with today’s suspected terrorists. It is a catch-22 but I am in agreement that something needs to be done. Perhaps the constitution is too good at protecting criminals.
December 14, 2011 at 7:14 pm, XanDitkoff said:
Not true at all. You can condition your body, through interval training with short breaks such as this, to recover very quickly. The 10 seconds of rest also enables you to push harder on the 100m than you would be able to if it were simply a 1000m swim.
December 15, 2011 at 12:17 am, futureswcc said:
Im saying though that 10 seconds is not long enough to recover anything. You wont be less winded, nor will your muscles have healed at all. Say it takes you 2 minutes to swim it than you take a 10 second break. That isnt long enough and you might as well not take the 10 second break at all. 2 minute work out followed by a 30 second to a minute break that is interval training.
December 15, 2011 at 3:33 pm, Sykut said:
I’ve had great results following low rest interval training such as this. I think it really helps with the stamina, it definitely takes alittle getting used to but if your doing the SOF WODS with no breaks between exercises then this shouldn’t be all that bad. You’ll be amazed on set 9 how long 10 secs feel.
December 15, 2011 at 2:27 pm, SStadick said:
10 rounds and 6 pull ups. I’ve got to learn to Kip
December 15, 2011 at 4:12 pm, Jaime said:
100 strict pullups will be tough, but not impossible. Definetly will take
December 15, 2011 at 8:50 pm, Waterstalker said:
Have any of you completed this workout, how long did it take you entirely?
December 16, 2011 at 9:25 am, futureswcc said:
This took me a while. At probably over an hour. This was my first time swimming anymore than 500m at a time though.
December 16, 2011 at 12:54 pm, Tony Greene said:
Scaled the run back to 2 the first time and 1 at the end. Mainly because I blew out my running shoes this week and I’m now running in Nike Shox.
Really feeling like I could add in another round next time.
December 19, 2011 at 8:42 am, Mike said:
What is the training schedule for the SOF Candidate WOD’s? I have been doing the workouts on the day they showed up on the website, but then the date on the workout is usually different.
December 19, 2011 at 11:01 am, neptune said:
Do valley forge today. The SOF WODs are a day in advance.
December 19, 2011 at 4:06 pm, futureswcc said:
I was only able to do half because I had to get back to work but that took me about half an hour. What were some of your times?
December 19, 2011 at 10:02 pm, Waterstalker said:
Wasnt able to do this one yet, was going to tomorrow.
December 20, 2011 at 5:25 pm, Waterstalker said:
Changed this one up a little…5 mile run, catch breath then into 10 rounds: 10 lunges 10 forward burpees
December 20, 2011 at 5:26 pm, Waterstalker said:
forgot to add, with 30 lb weight vest.
December 20, 2011 at 9:47 pm, jason said:
Nice job Waterstalker. Thinking about doing this with my 20# vest tomorrow.
December 21, 2011 at 9:35 am, futureswcc said:
(Notes: as usual if you have fins use them!) Does this apply to all swimming days?
December 21, 2011 at 3:16 pm, Ken said:
Yeah for the most part. It depends on the purpose of the training session. Usually I would say use fins for the longer swims, say 1000m or longer. For the shorter speedwork (intervals etc…) don’t use them. Just my interpretation though.
December 21, 2011 at 11:38 pm, J Ciralli Jr said:
Just wanted to say….HOOYAH! Very grateful for all aspects of SEALFIT. Yep, it rocks!
December 27, 2011 at 5:17 am, Martha said:
Well macdamaia nuts, how about that.
December 22, 2011 at 6:15 pm, Brandon said:
Kicked my butt. One step closer. Great day.
December 23, 2011 at 2:59 am, Kevin Sheets said:
The 3 breath rule is a good idea, I’ll have to implement it more often. Emotion can lead to hasty decisions which have lasting consequences. Unfortunately, it seems that there are people out there that seek out this response. I have to deal with a few “Drama Queens”.
December 27, 2011 at 5:37 am, Spike said:
Cheers pal. I do apperciate the writing.
December 23, 2011 at 10:55 pm, Arlene Steph said:
Good point Kevin,
I am using the 3 breath rules so often lately I think I am about ready to hyperventilate.
I have to admit it is a great practice to use. It gives you just enough time to calm your mind, and not let your month take you into a useless battle of words.
December 27, 2011 at 4:36 am, Sanne said:
Gee williekrs, that’s such a great post!
December 29, 2011 at 7:25 pm, Cami said:
These pieces really set a standard in the indusrty.
December 24, 2011 at 5:23 pm, NYHC said:
R the SOF Candidate WOD’s in addition 2 the Sealfit WOD’s?
I have 6 months (mobilized reservist) before SFAS, and was wondering what’s my best course of action?
December 25, 2011 at 6:33 pm, Grant said:
I believe they are two seperate workout forums. SOF candidate wod is a different series then the regular WOD’s. If you read the faq’s forum the regular WOD’s should be broken into two different workouts in one day.
December 26, 2011 at 12:19 am, T Kav said:
I think the idea is to break them into two different workouts in the same day. Although this takes a crazy level of fitness. I’m dying keeping up with just the sealfit wods after one week.
December 30, 2011 at 5:03 pm, Earl said:
Negative – they are separate workout series.
December 26, 2011 at 11:30 am, Kevin Wallace said:
December 26, 2011 at 3:05 pm, Ken said:
Thanks for continuing to post these candidate WOD’s. As a SEAL candidate these are just what I need. I train the WOD’s a week behind so I can better plan out my training sessions. I just wanted to mention that so you know there are guys out there like me who are benefitting from what you’re doing, even if we’re not necessarily posting our times to the current WOD.
Thanks and keep ‘em coming!
December 26, 2011 at 4:04 pm, Jan 23rd said:
Been doing these about 4 months now, today is the first time I’ve ever thrown up during a WOD. Like the guy above me said us wannabes really appreciate you doing this! Keep ‘em coming
December 27, 2011 at 1:57 am, Vyolet said:
Keep it coming, witrers, this is good stuff.
December 27, 2011 at 10:32 am, Steffie said:
Until I found this I tghuoht I’d have to spend the day inside.
December 27, 2011 at 2:42 pm, Greta said:
I had no idea how to aprpoach this before-now I’m locked and loaded.
December 27, 2011 at 4:32 pm, Floordoor said:
Hey so i picked up some JetFins the other day and today my first real time using them. I was just wondering if you guys have any luck with the whole scissor kick motion in fins, I’m not sure if im doing it wrong or if its just something that takes time. My CSS is good easily 7:40ish, just having a hard time with these fins. Thanks.
December 27, 2011 at 5:22 pm, Heidi said:
This is exactly what I was looinkg for. Thanks for writing!
May 26, 2012 at 12:31 pm, Patel said:
Hello, you used to write fantastic, but the last few posts have been kinda biornga1K I miss your great writings. Past several posts are just a bit out of track! come on!
December 27, 2011 at 5:28 pm, Geraldine said:
IJWTS wow! Why can’t I think of tnighs like that?
December 27, 2011 at 10:28 pm, NYHC said:
thank you for your insight, unfortunately I work 12 to 15 hour days, and I don’t think i’ll be able to dedicate 4+ hours of exercise on top of that, but i’ll give it a shot.
December 28, 2011 at 12:09 pm, SteveUSMC said:
What is the 20min AMRAP consist off?
December 28, 2011 at 12:14 pm, Martin said:
As Many Rounds As Possible.
December 28, 2011 at 3:57 pm, Mark Divine said:
Thank you Tom for this great article, which represents the history and spirit of our early frogmen well. –Mark Divine
April 12, 2012 at 10:04 pm, Yogesh said:
if you& #039; re looking for mc3s rintniag of the seal of navy military I recommend amp highly; quot of the book; Guc3a completes to the Fitness amp seal; quot of navy military; by the stew Smith. His a program of twelve weeks, and despuc3a9s of you& #039; b3 SEES acabc3 that you must verify outside towards Stew& #039; & quot long of the book of the rintniag of ac3b1o of s; Aptitude mc3xima: Guc3a completes to the Training amp cross; quot of the SEAL of navy military;. COM of sealgrinderpt is a great Web site to verify towards outside as well as a new rintniag daily is determined. Good luck in his bc3basqueda towards a life form mc3s fc3sicamente activates.
December 28, 2011 at 6:20 pm, Brandon said:
Ran 1-miles in 5:45; 6:45; 7:19; 5:47 (1&3 had a lot of uphill; 4 just felt good). Lost track of my AMRAP count, but it smoked me.
December 29, 2011 at 2:02 am, Will said:
Ran 1 miles in 6:29, 6:17, 6:02, and 5:32, and did 12 rounds of amrap, god that was hell. Thought the burpee pull ups would be the worst but the plyometrics/handclappers was the worst. Did three rounds of handclappers then the rest plyometrics, and had to push to get those.
December 29, 2011 at 9:54 pm, Lottie said:
Smack-dab what I was looknig for-ty!
December 29, 2011 at 10:59 pm, Larry LeForte said:
What a great article….let me dwell on my childhood in San Diego, and Coronado. As the son a SCPO, I didn’t understand until later the importance of the teams. And while he was not part of the teams, he, like I, hold them in high esteem…..
December 29, 2011 at 11:04 pm, Lucy said:
You put the lime in the coconut and drink the artlice up.
December 30, 2011 at 4:47 pm, Maurice Northern said:
Kudos to Mark Divine for putting this out. The SeALs will always be & remain the true “GUARDIANS OF DEMOCRACY”—–to quote a phrase from actor Dennis Quaid as “GEN. HAWK” from “G.I. JOE: The Rise Of COBRA”: “WHEN ALL ELSE FAILS…THEY DON’T”. HOOOOOO-YAHHHHHHHHHH!!!!!!!!!!
December 30, 2011 at 10:06 pm, jerrybaird said:
Hi coach this is great information it lets one like me that loves everything about the seals know where it all began,thanks coach.
April 12, 2012 at 9:04 pm, Darshan said:
Mc3relo this way. It seems to work. But it beremrems they& #039; re in c3a9l tuna much non-stop for the first weeks. It beremrems tambic3a9n that the criteria to happen are only estc3ndares mc3nimos. they& #039; re hoped to exceed them. And allc3 are individuals to see that the message obtains to travc3a9s of that & quot; the sufficient thing to obtain by& quot; isn& #039; t. Tambic3a9n considers, nothing& #039; s that is going to make to him if you much good Lee on c3a9l and makes questions about c3a9l. You must DO IT. To secure adjustment is fc3 enoughcil. Anyone almost can obtain in form if they work in her. Fodder that the thing that does difc3cil c3a9l for seals is that they must secure same adjustment in short perc3odo of time. Quc3a9 tardarc3a mayorc3a of the months of people. even the ac3b1os, seals must obtain in some weeks.
December 31, 2011 at 5:45 am, dan said:
Ha, is this a joke?
December 31, 2011 at 12:59 pm, Tony Greene said:
Mark, my wife was right, you’re going to kill me. I’m glad I didn’t read this before I went to the gym this morning.
April 12, 2012 at 7:23 am, Pascual said:
On the first WOD from Michael do:One ROOoope climbon the osecnd set from Michael doTwo x 100M runs and anooo ther ROOooP climbon the third set from Micheal do3 Muscle-ups 2x100M runs and anooo ther ROOoope climb .On the last set from Michael:row 1200MHang Squat snatch x 1110 fu$%^ng burpees9 toes to bar8 sit-ups7 air squats6 push-ups5 WWWAAAAAaaaaLLLL BALLS4 box jumps3 muscle ups2 x 100 m sprintsAND another mutha f#$%&ng rope climbSee you ALL in the morning!!!!
April 12, 2012 at 11:07 am, Emil said:
6.00am Class Name WOD/ Scaled/ TimeKelly C/ 18.02Kelly worked allery hard and pushed through a tough WOD this morning that had two of her least favourite exercises in it (running and burpees). Awesome to see her push through solo even with being held up by the garbage truck on the run.
April 15, 2012 at 2:00 am, Sunsha said:
This special Tuesday Edition of the Filthy 50 has tohwrn my internal body clock all out of whack.I keep thinking 3 hours to go till Mangaritas at Beaumonts . Just feels like it should be Friday.20:09. Damn burpees. Really wanted to break 20 min. Next time.
December 31, 2011 at 9:11 am, Kevin Wallace said:
wow… this is going to be fun!!
April 15, 2012 at 4:38 am, Akbar said:
I am moving to Columbus, Ohio and oniklog to join a crossfit gym. Where can I find them? I found one called Rogue fitness but they want something like $170 a month. Just want to look and find a reasonably priced one.
December 31, 2011 at 11:19 am, Scott Charnick said:
December 31, 2011 at 12:41 pm, Santos Calderon said:
In the short time i be in the unit 4 in ceiba Puerto Rico, with good friends of the seal comunity good bless all and bless Comander Pete Oswald ho lost his life in comapala base in el Salvador during joint operations exercises. thanks for the information coach
December 31, 2011 at 2:26 pm, Shvartsy said:
anyone do this unbroken ? I had to break it into sets of a 100 and last ones were sets of 65. Beastmode wod! Happy new year to all
December 31, 2011 at 4:50 pm, Brendan Pichette said:
This wod made me never want to do a burpee again.. good way to finish the year off. Happy new year
April 13, 2012 at 6:25 am, Ana said:
Brutal! It’s a little over an hour aft the WOD and my arms are sirtatng to complain.A: only had time to practice some ascending and descending from floor to standing on the rope. New goal: to climb a rope by September. :-)B: a painful 27:52. Freakin’ burpees!!!!
April 15, 2012 at 12:37 am, Luchi said:
Wow. Shred destroyed the Weekly Challenge this mnoinrg bumping Mike G off the leader board by nearly 1000 milli-seconds and capping it off with an emphatic suck it as he crossed the finish line.The time difference can probably be attributed to the larger drag coefficient caused by Mike G’s hair.
January 01, 2012 at 12:56 pm, Dylan said:
Kind of hard to 365 unbroken pullups… maybe that’s just me.
January 01, 2012 at 5:06 pm, NYHC said:
thanks, where’d you get your info?
January 02, 2012 at 12:10 am, Josh said:
For those of you whom actually completed this workout as Rx’d how long did it take?? I love challenging workouts and pushing myself as hard as anyone. I also understand workouts with this degree of difficulty don’t happen every day but to me this workout just seems obsurd. This seems like a good way to burn oneself out, and fast. Can anyone on this website honestly say they complete the candidate WoD every day as RX’d? Or do you all just supplement your workout program with these workouts occasionally?
January 03, 2012 at 1:13 pm, Matt said:
Josh- did just the burpees- took 35 min
April 13, 2012 at 5:34 pm, Matthew said:
A) Handstands, did a few first-time HSPU with the thicker lprpue blocks; made an attempt or three at muscle-ups, couldn’t get them; climbed the rope and stopped about a foot short of the topB) 19:21
April 14, 2012 at 11:36 pm, Vitalina said:
1 hour, 3 minutes, and some odd dseoncs.Did everything Rx except 35 lb. Hang Squat Snatches, 14 lb. Wall Ball, and Muscle Up Transitions on the rings with 1- 35 lb band. So happy I got all the rope climbs though! It was touch and go there for a minute
January 02, 2012 at 7:03 pm, B said:
Very good day. 8-count Body Builders are righteous
January 02, 2012 at 10:46 pm, Shane Sheler said:
I haven’t done 8ct’s since bootcamp in 07! I forgot how awesome those were.
January 03, 2012 at 12:29 pm, Payne Kipp said:
1962,Just flippers,shorts,Underwater gear,and the M-14 and the 45 1911-A.
God Bless all who served and died in training and combat for the covert wars that came to pass.
January 03, 2012 at 6:05 pm, Stephen C Montgomery said:
for the SOF candidate workouts is the standard for pull ups the kipping pull up or strict pull up?
January 03, 2012 at 8:22 pm, Tyler C said:
I would do this strict or as much as you can strict then kip afterword. The kipping is mainly on workouts with excessive pull ups at once like 100 pull ups in one go. An example of that is the crossfit workout “Angie” or the workout we did on December 30th James Allen Taylor.(365 pull ups)
January 04, 2012 at 11:21 pm, B said:
Thank you for posting these SOF Candidate WODs. My brother and live by them.
January 05, 2012 at 8:40 am, paolo fantinel said:
I’m not sure if I got this right: 4 ct mountain climbers is 1,2,3,4-1 rep; 1,2,3,4-2 reps etc. Are 8 count bodybuilders the same thing? I mean 1,2,3,4,5,6,7,8-1 rep?
January 06, 2012 at 5:36 am, joe c said:
so how would i go about doing these. do they want you to somehow bust out 100 pull ups as fast as you can then situps etc…or can you do like 20 pulls up 20 situps ect until you get 100 for all? just wondering thanks
January 06, 2012 at 7:39 am, Tony Greene said:
can I just do the burpees in the beginning?
September 15, 2012 at 5:39 pm, Ozan said:
Two quick things:CF Subway Series Update:After 4 weeks of eetnvs, Metropolis ties for fourth place with CF Queens! I want to send a special thank you to all our Metropolis athletes and supporters! Awesome performances by all! One other thing that I wanted to add is that after participating in several competitions, I’m self awarding Metropolis the Spirit of the Games award. Without a doubt, our affiliate has shown to be an amazing group of individuals who not only put their hearts and best efforts during WODs, but are unwaveringly supportive of their fellow competitors and their team! Kudos to all. As a newbie to this throwdown, our voices and cheers outshined those affiliates who brought nearly 20+ athletes/supporters!!Again thank you all for joining us in our first Subway Series! This is only the beginning. Stay hungry and ready for this Saturday’s FGB! KHour This Saturday 9/17 -If you’re coming and plan on working out (Fight Gone Bad), please be sure that you have e-mailed me (email@example.com). You will all be assigned to a heat which will be announced that morning. Please see below for a list of our participants. If your name is not there, be sure to email me by Friday at 3pm.FGB ParticipantsAdam VAnne PodolskyAshleighBen SturnerBrad RussellBrian AstonBrian BrockettBrookeCampbell RothDaleDanielle PDKileyDledeDTEJEmma ShoucairErin HickeyFrank SellmanJaredJarrett SpagnoliJenJenny KramerJim LarkinJmizJoe BrevettiJoe??John TisaKarinKBLaura BelkinLaurenMarilinaMark jansenMary SeemMattMelissa LarkinMichael CohenPJProfitaSamuel BlissSandy WangValbona BushiZ
January 06, 2012 at 9:11 am, Martin said:
You should be able to do all of these unbroken with the exception of the pull ups.
January 06, 2012 at 2:52 pm, futureswcc said:
I am going to try this tomorrow. Anybody else do this one?
January 09, 2012 at 5:54 pm, Nick P said:
Did squat jumps instead of toes to bar.
*mistakenly did Squat jumps instead of toes to bar.
January 09, 2012 at 6:26 pm, Filip Marek said:
My buddy Petr did that this weekend – he is in the Czech Army bootcamp right now and could not do it before.
burpees – 37:43
squats – 13:02
pull-ups – 38:41
5 min rest between each exercise
I had an injury, at least I have a motivation for the next time.
Very hard and excellent WOD, thank you.
January 10, 2012 at 4:58 pm, B said:
Pool was closed, so I substitued 1-mile on the bike for the 100m swim.
January 11, 2012 at 9:44 pm, John Righeimer said:
Took be a little over 3 hours to finsih this test. Wow…physically challenging, but even more mentally challenging. It’s not the first 1000 that kill you, it’s the remaining 1500 (lol). I had difficulty walking for about 5 days. I don’t think I’ll do this one ever again, but I’m glad I did it once.
January 12, 2012 at 9:47 pm, george donnelly said:
i have not had the time to comment but this is a great post – naturally i have learned to apply this method with trial and error with projects that require team work as well as doing team pt sessions. Understanding these concepts will help any one in any lot in life from a relationship to storming a base in the pitch black.
January 14, 2012 at 2:08 am, Tony Greene said:
I wish I knew someone with some fins for sale….
January 14, 2012 at 8:43 am, Will Riley said:
Ebay, $40 Aqualung Rocket fins
January 14, 2012 at 4:29 pm, Kevin said:
I got some from local sporting good store for $15. Theyre Nothing special but my mentor said it will Atleast give you a chance to swim with some fins.
January 15, 2012 at 12:58 am, Nick Foley said:
im gonna try it this week sometime looks pretty fun
January 16, 2012 at 2:34 pm, alexAlex Reichert said:
got my ass kicked with this one! Was proper ego-check for me…no way close to being able to do this caliber.
January 16, 2012 at 11:05 pm, T. Kim said:
I know it’s a typo, but that sad face is hilarious and somewhat motivating haha.
January 16, 2012 at 11:09 pm, Eric said:
Twas the face I made after reading “400m walking lunge”…….
January 17, 2012 at 11:22 am, Martin said:
cmon its only 400m’s… remember the 1mile walking lunge challange.
January 17, 2012 at 4:07 pm, Tony Greene said:
The workout went well. I did box jumps instead of squat jumps, just because I can’t follow directions. I think it would be a great challenge to do this with my swat vest on.
January 18, 2012 at 8:49 am, Sean Butler said:
Hey, just to be sure, is the 300 swim unbroken?
January 18, 2012 at 2:45 pm, Tyler C said:
Yes it is.
January 20, 2012 at 10:24 am, Cameron said:
Great workout cant wait to tear it up!!!!
January 20, 2012 at 12:34 pm, J Ciralli Jr said:
Hooyah Cameron. Just throwing it out there, but I am going to start posting SOF CWOD’s in the forums and would encourage everyone to join in. Helps if you rock these alone, keeps you competitive. May the force be with you…
January 21, 2012 at 7:01 pm, Will Riley said:
Great workout, those amraps suck, specially the last one, 19 and 14 times through for me and a couple buds
January 21, 2012 at 7:03 pm, Will Riley said:
WTF… I guess we got to kill it before we get a day off! I like the Great weekend comment, lets me know that we’re probably going to get killed on monday too! Looking forward to it!
January 23, 2012 at 3:32 pm, Will Riley said:
Killer workout, I loved the 80 jump squats before the 3 miles, really made it feel good.
January 23, 2012 at 6:11 pm, Shane Sheler said:
January 24, 2012 at 11:28 am, Vega said:
But Burpees aren’t a punishment, they are a way of LIFE.
January 24, 2012 at 2:45 pm, J Ciralli Jr said:
Ha ha that’s right Vega!
January 25, 2012 at 12:15 pm, jason said:
Fellow sealfitters, I am in need of some fins. Any suggestions on reasonably priced fins would be awesome.
January 25, 2012 at 1:15 pm, J Ciralli Jr said:
Jason. I have been using a friends rocket fins that work pretty dang good. In terms of purchasing, maybe amazon.com? Search around. You will require fin socks too. Shop around bro!
January 25, 2012 at 5:18 pm, dave said:
Fun wod. 60 mins
January 26, 2012 at 12:34 am, Will Riley said:
Jason, rocket fins are the seals fins, run you over 100 new, but only like 30 on ebay if you bid smart.
January 26, 2012 at 11:40 am, futureswcc said:
I got a pair of fins from Dicks for less than 50. They are exactly the same or close enough to rocket fins.
January 26, 2012 at 11:45 am, futureswcc said:
How long did it take everybody to get through this? It took me about an hour without doing the sprints.
January 26, 2012 at 11:46 am, futureswcc said:
Did everybody to regular pull ups or kipling?
February 01, 2012 at 1:41 pm, Jeff said:
I did dead hangs
January 26, 2012 at 6:40 pm, Taylor said:
1:04.35 (29:17 run)
January 26, 2012 at 6:41 pm, Josh said:
Hey is everyone using fins for the CSS portions?
January 26, 2012 at 8:58 pm, Cedric Bruin said:
After studying a few of the blog posts on your blog, I really like your way of writing. I bookmarked it to my bookmark website list and will be coming back soon.
January 27, 2012 at 9:18 am, jason said:
Thanks guys. Appreciate the advice!
January 27, 2012 at 2:03 pm, Will Riley said:
I used fins the entire time and it took me right under an hour. Little long but I had 6 friends with me who kept bugging me on their technique and what lap I was on. An hour for the whole thing is about 30 minute miles, little long with fins but not bad I guess.
January 28, 2012 at 5:01 am, Will Riley said:
those 500 burpees sound more like a monthly challenge…. not looking forward to it..
January 28, 2012 at 9:15 am, alanna said:
Forget the burpees, I don’t mind them, who sprints 2 miles…..twice?!?!
January 31, 2012 at 1:30 pm, Dookie said:
Seal Team 6 did, to kill Pirates
January 28, 2012 at 10:11 am, AlanPendo said:
What. The. Hell.
January 28, 2012 at 11:41 am, futureswcc said:
Yeah I honestly have no idea how to sprint a mile let alone 2 miles.
January 28, 2012 at 12:32 pm, Jon-Michael Clair said:
This is such an awesome story. I recently have been having some serious medical issues of my own, but Big Guns upstairs is bailing me out. Not only that, but He’s given me the most motivation I’ve ever experienced to become a Navy SEAL! Long live the SEALs!!! HOOOOOYAHHHH!!!!
May 27, 2012 at 10:22 am, Imae said:
Hey rob,Loved the review. Sorry abt my site. I haven’t rellay done anything to it yet. Im thinking about getting this rig. Im just starting out with dslrs and don’t have the money to put down on anything more expensive. I am going to be shooting mostly for visual effects shots and later.down the road for 3d effects during my years at expression college for digital arts. Do you think this is a good rig to start with and will it hold up? I like the idea of the jag 35 handles also. What’s the difference with them? Love your sight by the way.ThanksTristan brown
January 28, 2012 at 1:19 pm, Tony Greene said:
I got this!
January 28, 2012 at 1:34 pm, J Ciralli Jr said:
You guys got this! Just make small goals. Do today what others won’t, do tomorrow what others can’t.
January 28, 2012 at 7:25 pm, jon w said:
Time estimate for burpies? Average 5 per minute or what?
January 28, 2012 at 8:01 pm, Tommy Gun said:
just round it up to 500 burpees? sounds like a decent finisher.. :
January 28, 2012 at 10:28 pm, Taylor said:
January 29, 2012 at 9:59 pm, Ethan Cross said:
This hurt so bad. I hate you Mark Divine.
Question: Where do you shop for pants? I imagine it must be hard finding pants that fit your massive balls.
January 29, 2012 at 10:29 pm, Tony Greene said:
December 10, 2012 at 11:39 am, Steve Sparks said:
Tony Are you known as Light Green?
January 29, 2012 at 11:57 pm, J Ciralli Jr said:
For Murphy! So much owed to so few.
January 30, 2012 at 12:37 am, BP said:
This is Murph. Why try to rename it? Shame on you…
January 30, 2012 at 1:06 am, Bails said:
Murph. Agree with above don’t rename as I work harder when attacking a hero workout to hopefully make proud their name. Managed an unsegmented 33:15.
January 30, 2012 at 5:46 am, Riccardi said:
My favorite workout (used to be called bodyarmor)
January 30, 2012 at 6:38 am, Giancarlo Cefalo said:
No one is trying to re-name it, it was originally called Bodyarmour by Lt Murphy, it was renamed Murph. Just an FYI.
January 30, 2012 at 2:36 pm, admin said:
who is cornado1, just for my reference
January 30, 2012 at 8:41 pm, dave said:
January 30, 2012 at 10:15 pm, Lore said:
AKAIK you’ve got the awnser in one!
May 27, 2012 at 5:32 am, Jonald said:
Just to clarify my point about gorgeaphic accuracy, it has to do with what happens going to and from the subway. Whether Jeff is right or or not that no one pays attention to the subway’s specific geography (I think they do), people use the subway as a means to an end, and the end usually isn’t the subway station itself. But if you rely on either the MTA’s map or Kickmap to figure out how to get *to* your station from where you are now, or *from* your stop to your ultimate destination, you can’t do it. Either one is approximate at best, and misleading at worst. So, I guess people will continue to argue over Kickmap vs. the MTA’s map simply because it’s such an iconic image. For printed maps, I think they’re both good, but these days they only go so far. The interactive versions overlaid on the actual street grid are that much better :).
January 30, 2012 at 10:21 pm, Marsue said:
Of the panoply of website I’ve pored over this has the most veriatcy.
January 30, 2012 at 11:48 pm, Tony Greene said:
Good stuff, I’m thankful for this site. I now don’t have to stand around at the gym going, “What should I do today?”
January 31, 2012 at 5:55 am, Snow said:
That’s a posting full of isnhigt!
May 26, 2012 at 5:49 pm, Chayada said:
, is this really the level of pronissiofalesm you are looking to portray? You have a client that desires a result that is frankly needed. 1) No financial institution allows anyone to open an account without signing specific disclosures one of those gives the financial institution the right of Set Off. So rule one for every short sale client has to be, if they cannot or will not make the mortgage payment to move any money at the bank they intend to default on. It is legal for them, the CU, to sweep the account and to further, due to their membership agreement, cancel benefits afforded members. One item they cannot remove is the right of the member to save money in that institution or it would be a breach of their charter2) Navy Fed is, in addition to being the largest CU, also a rated Servicer and sells most of their loans Servicing Retained. In addition, they are also a Ginnie Mae issuer meaning even the VA and FHA loans they might do are retained servicing but, rarely do they hold in port 1st mortgages. I think your post is significantly lacking without an analysis of whether this was a 1st mortgage or 2nd. Was there only one loan and whether it was conventional or VA? 3) Why do you guys keep beating up servicers on the morality front or public sentiment? Here in AZ, the Deed of Trust that was signed by CU and borrower, has NO language requiring the CU to do anything for that homeowner at all other than to foreclose if the homeowner does not make payments. If the lender, in this case the CU, responds in an obtuse way, then instead of whining, stick the home up the lender’s left nostril. I don’t say that to be nice language. It is a smaller hole and much more painful. If the mortgage is in fact governed by ARS 33-814(g) or ARS 33-729 then the homeowner will owe nothing past the Trustee Sale. 4) The next real relevant question is does the service member has a security clearance above Secret that might be in jeopardy if a foreclosure were to occur? If so, the CU will know that or suspect it. That gives them leverage. The service member has protections that they can discuss with JAG and should have prior to even engaging the CU in the discussion. You guys are some of the smartest Short Sale guys in the game but I believe you significantly diminish your value to this market and your clients by the sophmoric display that you present. Oh, P.S. I clicked on the video above and it opened up in Youtube. It says that the post goes by the handle of yumacriminal96 Really? That is your login for youtube? March 23, 2011
January 31, 2012 at 12:15 pm, Kostas said:
Good moirnng, Clark-The most notable differences between the M110K1 Carbine and the EMC are in the lower receiver’s controls and the rail systems. The M110 has fully ambidextrous controls as a standard feature and utilizes our URX III rail systems. The EMC has standard controls and uses the Standard Rifle Length URX. There are a number of smaller differences and add-ons for each weapon but these are the most notable differences.
January 31, 2012 at 1:29 pm, Mike said:
100 Rope Climbs (15 feet) 2 hrs 14 min
January 31, 2012 at 3:51 pm, Chris said:
Sounds like a good way to start off my Monday. Thanks for the motivation.
January 31, 2012 at 4:35 pm, Angelo said:
What is an AMRAP
January 31, 2012 at 5:10 pm, Kevin Kahikina said:
Angelo…As Many Rounds as Possible
February 01, 2012 at 1:02 am, Tiky said:
If you can only carry one tool with you, the Leatherman Crunch would have to be first coiche. Shortly after I received mine for Christmas one year (from my kids), we were traveling across northern Arizona. It was Friday afternoon, we were at least 100 miles from any measureable civilization and one of the front brake calipers came loose. It made a lot of noise as it banged against the front wheel. We pulled over and the Crunch was invaluable to re-attach the caliper as the bolts that attached the caliper were a proprietary bolt with a large Torx type head that was rounded on the outside. No other tool (other that the dedicated GM tool) would have been able to grip the rounded outside of this bolt. Five stars isn’t really enough!!!
February 01, 2012 at 8:39 pm, Sanne said:
You got to push it-this esestnial info that is!
February 02, 2012 at 12:31 am, J Ciralli Jr said:
Hooyah RWA! Crush it fellas…
February 02, 2012 at 10:40 am, patomalo said:
It was Lovely…hahahha
I don´t if its a good time???
February 02, 2012 at 3:26 pm, Charles Perez said:
1:33:56 while wearing a 29 lb. ruck. I also added a 1-mile run before the pull-ups for a 5 mile total. I was getting prepared for a GORUCK Challenge in Panama City, FL.
February 02, 2012 at 3:40 pm, Charles Perez said:
35:39 unweighted, 48:48 with a 30 lb. ruck and 1:40:42 for a “Double Murph” with a 28 lb. ruck. This consisted of a 2-Mile Run, 200 Pull-ups, 400 Push-ups, 600 Squats & 2-Mile Run. I partitioned 40 sets of 5-10-15. I did this last month preparing for the Panama City, FL GORUCK Challenge.
February 02, 2012 at 9:10 pm, Wilkins said:
Hooyah Panama City!
February 02, 2012 at 11:43 pm, Hudgins said:
1:02:15 for me and my buddy got 59:30
February 03, 2012 at 1:32 am, Tony Wilson said:
February 03, 2012 at 6:29 am, Thomas Devaney said:
Man that was good!!!
February 03, 2012 at 8:30 pm, Shvartsy said:
I just want to say THANK YOU to Sealfit, I have been following the spec ops wods for some time now and ran a perfect 300 on the marine pft, 17:15 3 mile run, 28 pullups, 115 crunches, oorah!
February 04, 2012 at 4:47 am, Thomas Devaney said:
The Brit is looking forward to this one
February 04, 2012 at 9:44 am, Bill said:
Looking forward to this after lunch.
February 04, 2012 at 11:33 am, Thomas Devaney said:
Found it hard today…
February 05, 2012 at 4:22 pm, Drew Donnelli said:
1st time for Angie, 58:48…goal was under 1 hr;)
February 07, 2012 at 12:50 am, Will Riley said:
I vote burpee pull ups for the dealers choice. 25 each joker, and make sure to put 2 extra jokers in there for a total of 100 of them!
February 07, 2012 at 3:55 pm, Mikael said:
Did 12 rounds.. felt okay but guess it’s about average?
February 07, 2012 at 8:52 pm, Shawn Ellis said:
I thought it was funny that other people swimming were looking at me like I was crazy for doing this workout. Thanks for the awesome workouts everyday.
February 09, 2012 at 4:48 pm, B said:
Thanks for the work-out. Losing and re-growing calluses on a weekly basis. Living the dream
February 09, 2012 at 7:16 pm, Zackery W said:
Glad I’m not the only one! haha
February 09, 2012 at 8:32 pm, Shawn Ellis said:
Before I began these workouts my wife and I completed Insanity and P90X so I thought I was in pretty good shape. Then a friend of mine told me about this site. Let me tell you I was so sore after my first workout, it sucked and was so awesome altogether. I have been doing these workouts on a daily now for about three weeks I’m really beginning to hate burgee’s, pull ups, squats and sit-ups but when I look in the mirror the hate is removed and my focus in centered on why I’m doing all of this…. To gradate PJ Indoc. Thanks for the ridiculously challenging exercises.
February 10, 2012 at 5:10 am, alanna said:
Hey guys, what’d you do for pt today? Half marathon, no big deal….
February 10, 2012 at 12:05 pm, J Ciralli Jr said:
HOOYAH!!! Why stop after 13.1?
February 10, 2012 at 7:41 pm, Hobbs said:
May 26, 2012 at 5:17 pm, Papay said:
3x 11-8-5ThrustersPull UpsBetween Each Round complete a mnmeveot that you are weak at; after set one 11 reps, set two 8 reps, and set three 5 reps.23:4395 lbs ThrustersJump Rope (44, 32, 20 reps)
February 12, 2012 at 12:08 pm, Bill Nelson said:
Love these WODs. Two months to Kokoro
February 13, 2012 at 8:00 am, bgresh said:
9 rounds + 5 BB +10 SJ…great workout!
February 15, 2012 at 1:00 am, Will Riley said:
Should start a rule where if you start a round you have to finish it! Then you can strive to get that last one started!
February 13, 2012 at 8:20 pm, Taylor said:
February 14, 2012 at 1:01 pm, Tim Moy said:
Great stuff Coach looking forward to part two. Finally getting the book.
February 15, 2012 at 7:06 pm, peterschlegel said:
This is my first sealfit workout. I finished in 1:12:32. I don’t know if the time completed was adequate, but I am just happy I completed the workout.
February 16, 2012 at 10:47 am, Rick Loberger said:
Would anyone recommend doing the SOF workouts, after completing the 5 week body weight portion of 8 weeks?
I do not have access to a coach, or anything like that, when it comes to Olympic style lifting.
And, I got to admit, these WOD’s look like a lot of fun, and are mostly able to be done outside year round, except the swimming WOD’s.
February 16, 2012 at 4:22 pm, Zackery W said:
A few of my buddies and I started doing these at the beginning of this year, and have had some pretty solid results thus far. We all have different levels of physical fitness. We attempt every one of the WOD’s and if we cannot fully complete it, we just scale it a little bit and do our best. I’d recommend giving it a shot and if it’s too challenging just scale it and keep working hard; you will improve!
February 16, 2012 at 7:14 pm, Greg K AF said:
This workout is a gift from the gods. Been looking for a solid running workout to go with cals!
February 16, 2012 at 7:31 pm, peterschlegel said:
2nd day in. Time finished 1:11:45. Are there any suggestions to help keep my pull-ups at a consistent rep. After the first couple rounds I have to start breaking them up into 2-4 then rest the back at it.
February 16, 2012 at 8:34 pm, cheap auto insurance said:
: “hi to everyone talking spanish, we’re from Chi-Chi-Chile, we represent dance in Santiago and here is now the japanese from We are heroes” next i don’t speak japanese ^^Le chilien dit : “salut a tous ceux qui parlent espagnol, on est du Chili, on represente la danse a Santiago, et voila maintenant la japonaise de We are Heroes” apres je comprends pas la suite je parle pas japonais^^
February 16, 2012 at 11:21 pm, shvartsy said:
lets do this, I’m all in..
February 17, 2012 at 8:47 pm, cheap viagra said:
Bravo les filles pour cette energie Corentin est un copain de mon fils Thomas, ce garcon a une peche d’enfer Je vous dis felicitations A bientotBisous
February 17, 2012 at 11:16 pm, shvartsy said:
GET SOME!! LEAN FORWARD!
February 18, 2012 at 8:29 pm, Charles said:
2:54:33 All dead hangs.
February 18, 2012 at 8:43 pm, auto insurance said:
I need to do something like:Set AliasName for dbo.RealNameso sql query likeselect * from AliasName.dbo.MyTablewill workI think many people need to do itThank youMassimo Bizzarro
February 19, 2012 at 1:31 pm, robert zorn said:
Jeff wise is right! learning how to be positive in an negative case senario.I also found out that you have to love yourself first to make positive bench mark to help others as a team.
May 26, 2012 at 11:43 am, Nadia said:
As Charlie Sheen says, this aritlce is “WINNING!”
February 19, 2012 at 8:44 pm, cialis said:
Alias is useful only if you’re dealing with complex queries involving multiple tables; specially if you run the risk of 2 different tables having the same or similar field names.
February 19, 2012 at 11:58 pm, Charles said:
February 20, 2012 at 12:34 am, Shvartsy said:
Damn, this is gonna hurt
February 20, 2012 at 6:47 am, Svein-Egil Laukelid said:
That did hurt
February 20, 2012 at 9:52 am, Braden said:
72 mins @ CF Afghanistan.
February 20, 2012 at 10:24 am, Tony Greene said:
February 20, 2012 at 12:07 pm, sickboy said:
Completed in 1 hour and 23 minutes. This is my first big boy workout in 2 weeks. It sucked but I’m glad I stuck to it and finished. The pull ups always slow me down. Too stubborn to change to kipping.
February 20, 2012 at 3:34 pm, Shvartsy said:
I’m with u sick boy,i stick with dead hang , just like I test for the marine pft, I know kipping has its purpose though , all in all im smoke checked from the wod
February 20, 2012 at 7:43 pm, Shawn said:
You want me to do what? Oh fine.
February 21, 2012 at 4:18 pm, james v said:
Pretty much gonna dream about this tonight. Leisurely morning pool session just turned into a fun time floatie jamboree!!!
February 21, 2012 at 10:40 pm, cheap auto insurance said:
When I translate to Japanese, Did you forget the ending . ? is appeared,but in Japanese, end punctuation is ? .Can you fix or add disable option for Japanese?
February 21, 2012 at 11:04 pm, shvartsy said:
gonna hit this up with the 20lb vest, should be good, just purchased the vibram bikilia so should be a good run.
February 22, 2012 at 12:53 am, J Ciralli Jr said:
All right schvartsy. Challenge accepted! A vest it is then. Get er done bro!
February 22, 2012 at 6:59 pm, shvartsy said:
left me hurting, did the guts of the wow with my vest, took it off for the 2×1 mile sprints. hope ur workout went good gents
February 22, 2012 at 2:02 am, david said:
Dead hangs all the way! No kipping at BUD/S!
February 22, 2012 at 7:05 am, bgresh said:
I hurrr dat. Vest challenge it is! Should be a great wod
February 22, 2012 at 12:50 pm, twil said:
my vest was stolen from my garage last week. piss.
February 22, 2012 at 1:09 pm, Will Riley said:
why is everyone complaining about pull ups? burpees are the part that slows ya down!
February 22, 2012 at 7:09 pm, Ryan R said:
56:41, no vest
February 22, 2012 at 7:45 pm, Shawn said:
ANyone who steals a vest should be shot on site! I wish I had a vest I would love to join the challenge.
February 22, 2012 at 9:04 pm, mobile home insurance in florida said:
Hi Rosemary,Thank you for updating me on missing classmate Richard Wells. You were right that he was not inthe class of 1962. I had recently emailed his brother Dan, and he informed me that Richard hasbeen teaching and living in China the last six years.Regard, Charlene (Demonet) Fisher
February 23, 2012 at 9:03 pm, ultram said:
Thanks Alexandra. I can see myself getting a lot of use out of this sweater! Bonus points that it’s handmade by Nanny and passed down in the family. xo
February 23, 2012 at 11:17 pm, J Ciralli Jr said:
Sgt. Levitow was a great man. Story on link below…
February 24, 2012 at 6:02 pm, Ty said:
Hey guys. I recently started sealfit, and have already developed a love / hate relationship with the program. It makes my weaknesses much more apparent
What I’m looking for today is any advice you all might give me on fueling my body for better perfomance. any specific diet advice?
Any help is much appreciated!
February 24, 2012 at 6:17 pm, Eric said:
Check out the FAQ (http://www.sealfit.com/frequently-asked-questions/).
February 24, 2012 at 6:40 pm, shvartsy said:
you aint the only one, keep ur diet clean, lots of greens and lean protein and plenty of water. There is also a FAQ section here that talks about exactly how u should eat.
February 24, 2012 at 8:40 pm, viagra said:
Aww, love this. That sweater is fabulous (and so are you!). I have a sweater that’s quite faded and several sizes too big, but it’s gone through three generations of women in my family and although my mom keeps egging me to get rid of it I don’t think I’ll ever be able to.
February 24, 2012 at 9:43 pm, Sam Shawn said:
Usually Coach recommends somewhat of the following:
Eat clean 5-6 days of the week (greens, veggies, proteins, the stuff on the outside of the grocery store), and then cheat like a mother on your day off. That works pretty well for most, but I think you have to kind of experiment and find what works for you.
Some people can eat whatever they want, and still perform well. I like to break up my cheat throughout the week, and eat one or two “junky” items a day while trying to stay clean the rest of the time. That being said, I’m still trying to find a good balance.
I also knew a guy who ate nothing but greens and veggies, and then did a “cheat” at night by eating wheat bread and some sort of nut butter (e.g. natural peanut butter or cashew/almond butter).
February 25, 2012 at 12:15 am, Ty said:
Thanks for the tips guys. I appreciate it.
The FAQ section of the website was handy. Thanks for pointing me there shvartsy. The different examples of how differsnt people split it up was also helpful, and interesting to think about. Thanks Sam.
February 25, 2012 at 9:03 pm, life insurance rates said:
I wouldn’t be able to get rid of it either! I’m not much of a collector, but when it comes to sentimental items, it’s impossible for me to part with them. xo
February 26, 2012 at 12:04 am, Nick P said:
short and sweet.
February 26, 2012 at 11:27 pm, J Ciralli Jr said:
Hooyah 293! Godspeed warriors.
February 27, 2012 at 12:55 am, shvartsy said:
good luck 293!
March 05, 2012 at 5:49 pm, Tess said:
JasonViens23 on January 31, 2011 that was horrible lol aaahhhha.. im so happy mine didnt go that bad.. a bit of advice to all future best men.. dont try to be a inevative hero.. look up some good speeches take some good points from a few of them then impliment your own touch on them.. its a stressfull moment there is nothing wrong with a little help
March 07, 2012 at 11:21 pm, Marter said:
Neopetshelpur on November 7, 2011 Someone messaged me lteling me they got too many random events guys, so please don’t go crazy with the generator.. they only got a warning tho no ban
February 27, 2012 at 5:54 am, Camarillo, andrew said:
38:30 kicked my ass.
February 27, 2012 at 9:16 am, jason said:
GO PHILLIP! KICK SOME TAIL DURING HELL WEEK! Us other candidates are rooting for you. Jason and Rob
February 27, 2012 at 11:48 am, JErod said:
nice WOD- 26:58
February 27, 2012 at 2:50 pm, Flyer said:
Hooyah 293! The only easy day was yesterday!
February 27, 2012 at 6:09 pm, Shvartsy said:
27:17 including the 3 mile run ?
February 27, 2012 at 7:46 pm, JErod said:
I highly doubt it. I didnt with mine. If he did… holy crap beast mode.
February 28, 2012 at 12:51 am, B said:
For those who are training to be Special Operators or who have already reached that summit, what physical training do you do in addition to these Candidate WODs? Thanks.
February 28, 2012 at 6:15 am, Luke said:
SEAL FIT Operator Wods. But don’t get too side tracked with those. Routinely do your swimming, running, push ups situps and pull ups to make sure you don’t fall off the initial goal of the PST.
February 28, 2012 at 6:44 am, Camarillo, andrew said:
1st mile 6:57
2nd mile 6:49
February 28, 2012 at 3:51 pm, Ryan R said:
9 Rounds+1 BB
February 28, 2012 at 6:23 pm, XanDitkoff said:
7 rounds + 40m bear crawl
1st mile: 6:25.
2nd mile: 6:18
February 28, 2012 at 7:25 pm, XanDitkoff said:
Also, B to respond to your question as well, I do the full Operator WOD on Mondays and Wednesdays. I’ll hit one of these candidate WODs on Tuesday and Friday, and do 2 of them, 1 usually being a swim WOD, on Saturdays. The only other additional stuff I will do is a LSD swim or run on Thursdays, and an additional swim workout one night, usually either Monday or Tuesday. On occasion I’ll also fit in some running interval work if the WODs for the week haven’t had much running in them.
February 28, 2012 at 9:43 pm, B said:
Luke and Xan: Many thanks for your advice. It’s greatly appreciated.
February 29, 2012 at 8:20 am, Camarillo, andrew said:
February 29, 2012 at 11:02 am, bgresh said:
February 29, 2012 at 11:39 am, Lambert de Ganay said:
I just want to be clear, a proper plank hold is on your hands and feet with your arms locked out, correct?
Thanks in advance for clarifying
February 29, 2012 at 4:21 pm, south florida candidate said:
Hooya Kyle irving
February 29, 2012 at 6:34 pm, shvartsy said:
38:17, puked during the last 200m while i was running, good thing the vibrams are machine washable
February 29, 2012 at 10:48 pm, J Ciralli Jr said:
Solid work fellas. 39:09 on track with deadhangs and unanchored situps. If you aint puking you aint trying ha ha.
February 29, 2012 at 11:13 pm, Shvartsy said:
March 01, 2012 at 4:22 am, david said:
Are these really enough to get through buds?
March 01, 2012 at 4:40 am, david said:
I mean be competative at BUD/S…
March 01, 2012 at 7:00 am, Lars said:
This looks like a fun WOD. Any times to shoot for?
I’m TDY in Pearl for the next two weeks. Will give this a go, open water off Kuhio Beach…
March 01, 2012 at 11:30 am, Ryan said:
No matter what program/ workout routine you do David, it will not prepare you. Don’t get me wrong, I only use SealFit but at selection, Buds etc, the real test of your metal is when all strength has fled and you have to produce day in and day out on will alone.
March 01, 2012 at 7:12 pm, peterschlegel said:
45:32. Pull-ups are slowing me down. Any advice to strengthen my pull-up reps
March 01, 2012 at 7:21 pm, david said:
Yeah I understand that, but some work out routines are better than others. What I am curious about, is will following this routine help me perform at the top of my class? Would the operator workout be better? I’m meet all the prerequisites, but I worry that focuses too much on strength and not endurance.
March 01, 2012 at 10:07 pm, Eric said:
According to the SEALFIT FAQ, you should follow the SOF CWOD until your PST scores are maxed out (9:00 swim, 100+ push, 100+ sit, 20+ pull, 9:00 run).
When you’re at that level, start adding in the Operator WODs (do both!).
You need to be well balanced in strength and endurance. If you don’t keep doing the SOF CWODs your running/swimming/calisthenics will probably suffer.
March 01, 2012 at 8:28 pm, dave said:
Youre all studs
March 01, 2012 at 11:16 pm, Chris Sanders said:
March 01, 2012 at 11:29 pm, Eric said:
Combat Side Stroke. Look on YouTube to learn how to do the stroke.
March 02, 2012 at 7:40 am, Lars said:
I will not burpee on a box;
I will not do the burpees in my socks.
Happy Bday Dr Suess.
March 02, 2012 at 10:21 am, Perp said:
Right on Lars…lol
I will not do green eggs and ham
March 02, 2012 at 11:52 pm, Shvartsy said:
20lb vest for the cals section anyone?
March 03, 2012 at 2:23 am, Braden said:
Doing it w/ plate carrier.
March 03, 2012 at 12:58 pm, Camarillo, andrew said:
35:49 Anyone get all 8 sets of pull ups dead hang? I could only do 3.5 then had to use a kip.
32:10 for the run.
March 04, 2012 at 11:42 am, Braden said:
No, I used kipping for all pull-ups. But I was wearing a flak. 62 mins total.
March 04, 2012 at 11:54 pm, John R. Savoie said:
I’ve only been doing the candidate WOD’s for 2-3 weeks and I haven’t seen this come up, but is the swim with or without fins? And if not then will it say when to use fins?
Thanks for the help
March 04, 2012 at 11:56 pm, Eric said:
It will usually say “Use fins if you have them.”
Even if it doesn’t, use your discretion.
March 05, 2012 at 12:30 am, Nick said:
I was wondering if anyone out there incorporates weightlifting with these workouts either before or two sessions a day. Thanks guys.
March 05, 2012 at 2:08 am, Eric said:
Lots of people do both the Candidate WOD and the Operator WOD (which includes weightlifting).
You could also incorporate a separate weightlifting program of your choice as long as you have developed the fitness level necessary to handle that much work without overtraining.
March 05, 2012 at 7:17 am, Camarillo, andrew said:
3 mile: 22.01
Sub 1700m row for swim 9min
3 mile: 23:17
March 05, 2012 at 12:26 pm, Jonathan Richardson said:
Not really anywhere to swim unfortunately here, anyone know if a good sub is rowing and if so how much should I row for a 1 mile swim? Thanks!
March 06, 2012 at 10:41 pm, Will said:
If I have to sub something in I row or run about three times the length that I have to swim, that way you get that cardio time in!
March 05, 2012 at 5:00 pm, Maximilian said:
9 rounds plus 2 push press. I used 95lb for the push press, not Rx. Did a short WOD with Doug and Shayne after, 21-15-9 KB ntcsah (44lb) and pullups. 4:37. Thanks to Mike for another great mobility class. I can already feel less shoulder pain at the extremes of my ROM.
March 05, 2012 at 11:32 pm, Shvartsy said:
Any body from camp pendleton do these?
March 06, 2012 at 12:25 am, J Ciralli Jr said:
crush it dudes. easy day.
March 06, 2012 at 2:26 am, Albarra said:
Danielle! Glad you are back in the gym wish it was the RSCF gym though! You nutdests and your summers Do NOT get hurt again see you in August!
March 06, 2012 at 6:35 am, Camarillo, andrew said:
1st mile 6:20
2nd mile 6:09
3rd mile 6:02
Wod killed me 38:48
March 06, 2012 at 7:37 am, bgresh said:
If anyone else who does the cwods is training for BUD/S, what other type of training are you throwing in?
March 06, 2012 at 8:30 am, Aco said:
Hey Dwad, great overview and rveiew!I too am a great fan of personal development, and agree that more people should take an interest in taking charge of their lives, instead of just wishing they had more success.Time to take ACTION people!I was kind of skeptical as to the claims that Mack Michaels makes for The Success Principle , and yes, it’s a pretty flashy/hypey sales page. However, after getting a glimpse at what to expect from your rveiew, I’ve decided to go ahead and give it a shot.Thanks for your brutal honesty ! I’ll keep you posted on how I’m liking it too.Take Care,Robbie
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August 04, 2012 at 2:00 pm, Sanjeev said:
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August 06, 2012 at 1:05 am, Sdgas said:
MistyXoXo Posted on Thanks for the post, Clarice. My doctor first supescted that I might have arthritis, but the hand x-rays came back normal and that’s when he considered Lupus. I hope you get through the winter without too much pain!
May 29, 2012 at 3:54 am, Yukiko said:
Dear sammy,this is ur mind, take a rest muna, an out of town would be fine then after a day. write down ur problems and plbsisoe solutions. Consult your heart if you may but please make sure ur decision would be fair.sincerelyMind
August 05, 2012 at 10:47 pm, Barbara said:
Posted on Haha, Sarah, you’re hilarious and I love it! Honestly, it doesn’t even matetr that they leave my name out when all the cool kids on the internet mention me! We know who has more street cred!XOXOFelicia
March 06, 2012 at 12:37 pm, Delasara said:
Easy day? I’m starting to think I’m a pathetic human being. I started SEALFIT about a week ago and I haven’t made it through one workout yet. This broke me off. I did three rounds of everything and just couldn’t do another pushup. I will try to finish the last set this afternoon.
March 06, 2012 at 3:07 pm, J Ciralli Jr said:
Delasara. No worries man. Just keep pushing, and more importantly stay positive, always positive. A good struggle is a great thing bro.
March 06, 2012 at 4:55 pm, Delasara said:
Thanks for the encouragement. I thought I was in excellent shape till I started this stuff. I’m sore as hell, but it is fun to reach my limit everyday and then push a little further.
March 06, 2012 at 2:14 pm, Joan said:
Have you ever considered adnidg more videos to your blog posts to keep the readers more entertained? I mean I just read through the entire article of yours and it was quite good but since I’m more of a visual learner,I found that to be more helpful well let me know how it turns out! I love what you guys are always up too. Such clever work and reporting! Keep up the great works guys I’ve added you guys to my blogroll. This is a great article thanks for sharing this informative information.. I will visit your blog regularly for some latest post.
March 06, 2012 at 5:50 pm, JWILD said:
Hey all, I have been doing these to prep for SFAS (for Army Special Forces).
I have been doing crossfit football for the past year and loved it, got strong and my athletic ability as it applies to sports (rugby, jiu-jitsu) was greatly enhanced, but that type of training is not really conducive to the skills tested at most military schools, so I have been doing these workout at scaled versions, I started by doing half then a week later 3/4 of the work, and now close to full. Sorry for the long winded first post but my question is this, does anyone else mix in linear strength training with this program? Btw Ciralli you are a beast!
March 06, 2012 at 8:23 pm, J Ciralli Jr said:
Hooyah JWILD. Keep rocking it man. We are all fighting battles. I don’t think I am a beast. I think coach mentioned at one point to blend CWODS with OPWODS and OPWODS have STR programmed in. Best of luck brother! Keep posting…fight the good fight!
March 06, 2012 at 10:39 pm, Will said:
37:25 for the 4 sets and 6 min miles for the 3 nice and easy day!!
March 06, 2012 at 11:26 pm, Dan said:
Hey man, I’m in the same boat as you (18x contract), I was a swimmer in high school, so doing the swim qaul. for sfas is not a concern for me. So I don’t do the cwods when they are water based, on those days I do the main wods. For example yesterday I did the main wod. Just like you said cross fit is great, but you won’t be doing kb swings, cleans, squats or deadlifts in basic or selection. If you’re a pt stud, you can always incorporate portions of the main wods after doing the cwods, or if you got time and ability do the cwods in the morning and the main wod in the evening. Just don’t over train or get an overuse muscle/joint injury.
Now having said that, if you’re only weeks out from selection its a good idea to start doing push/military press, overhead sqauts and farmer/buddy carry, the former will condition you and more importantly your joints for the log pt (so you’re not that guy who can’t lift your arm), the latter will condition you for carrying heavy objects during team week, you want to have strong grip and get used to carrying weight on your shoulder along with your rucksuck, plus strong core developed from those exercise will prevent lower back injuries. You don’t want to be a weak link during team week, even if you ace the individual tests.
If you’re still yet to go basic like me, then worry about being in good shape for basic, the Army will take of the rest by the time you get to sfas. Aim for that 25m target. Good luck brother.
March 06, 2012 at 11:45 pm, Shvartsy said:
37:18 on the wod, shoulders are screaming
March 07, 2012 at 12:35 am, shvartsy said:
shoulders are sore from today, going to be feeling those burpees after the 500 push ups, LEAN FORWARD
March 07, 2012 at 1:50 am, B said:
Just went through the Forum and couldn’t find anything on this. What is considered a “Moderate Pace?” Would that be a 7-min mile? I imagine it changes for the distances. But does 7-min mile all the way up to 5 miles sound moderate or too fast or too slow? Thanks
March 07, 2012 at 3:26 am, Zackery W said:
Moderate is pretty subjective. I’d say a moderate pace is a pace slower than your fastest pace, but still keeping a good tempo. It’s going to be different for everyone, but if you’re absolutely dead after the run it probably wasn’t moderate.
March 07, 2012 at 1:19 pm, Hutch said:
Just completed my first SOF Candidate workout! Ran first then had to take a break before doing the workout but all in all I did it!
March 07, 2012 at 4:43 pm, B said:
Thanks, Zackery. Much appreciated.
Great work, Hutch!
March 08, 2012 at 3:07 pm, Spence said:
10 rounds, decent?
March 08, 2012 at 8:19 pm, tanner said:
March 09, 2012 at 6:50 am, Braden said:
15 rounds + 5 pullups & 10 burpees
March 09, 2012 at 10:43 pm, CJ said:
Where are all the WOD’s? None posted lately…
March 10, 2012 at 11:42 am, Zach said:
I was wondering also. How ever the Operator WOD includes the hero WOD, Murph. That is always a solid workout.
Wish these CWODs were more consistent.
March 10, 2012 at 12:23 pm, J Ciralli Jr said:
Whether they are posted or not, the work must not stop. Go back through, OPWODs, or self program … whatever. Just keep training hard guys. Best of luck…
March 12, 2012 at 8:39 am, Camarillo, andrew said:
24 on the run
March 12, 2012 at 9:37 pm, online car insurance said:
Kevin was very special to Elaine and me from the first sesshin we attended 6 or 7 years ago to the most recent a few weeks ago, when he came in during an evening sitting walking slowly with his cane and friends in support. I’ll miss his humor and his dedication.
March 13, 2012 at 8:08 pm, John B said:
March 14, 2012 at 10:16 pm, ultram as antidepressant said:
Paki, aunque con retraso, te comunico que todos los que lo solicist teis a trav s de los coemntarios est is admitidos/as
March 17, 2012 at 9:04 am, Teemu said:
Are you allowed to mix push-ups, sit-ups and squats in each round? Like.. do 25 push-ups -> 25 sit-ups -> 25 squats -> 25 push-ups and so on.
Or is it strictly 125 push-ups first and then on to sit-ups?
Some WODs specifically instruct on this but some don’t. Any overall guidelines on this subject?
P.S. Greetings from Finland.
March 17, 2012 at 3:24 pm, jerrybaird said:
this is so spot on coach,as well as the program that you have worked so hard to make possible here at sealfit we are never left alone.
March 17, 2012 at 5:47 pm, Charles Perez said:
1:23:22 with 20 lb. vest.
March 17, 2012 at 5:55 pm, Charles Perez said:
My PR is 59:50.
March 17, 2012 at 10:11 pm, cheap auto insurance said:
March 18, 2012 at 4:05 pm, Swoseph said:
Hey guys what happened to the CWODs? I really enjoyed these! If I need to I’ll pay to keep getting them.
March 19, 2012 at 1:01 am, RyanP said:
I made up a good one today
10 Rounds for time of:
100 push ups
100 sit ups
30 pull ups
1 mile run
It took me just under 3 hours to complete
1000 push ups
1000 sit ups
300 pull uups
10 miles of running
March 19, 2012 at 10:11 pm, jerrybaird said:
this was vary inspiring for me and a constent reminder of what it takes to do something bigger than yourself.A reminder to stay humble and work hard.
May 26, 2012 at 2:39 pm, Annos said:
Absolutely your postings are no m ore or less lkliey to be in the same places as a couple who are both in the same service.You should bear in mind though that you will both grow and change a lot when you enter the services, and form very close bonds with your new colleagues (of both sexes) which will not include each other. If you think your relationship is strong enough to survive that, then give it a go, and the best of luck to you.But, at the age you are, and considering how young’ your relationship is, I don’t think you should get married yet. Don’t rush into anything which will put more pressure on you both and could make things a lot harder for you in the long term. If its going to work, its going to work and getting married so quickly won’t change that.
March 20, 2012 at 11:15 pm, shvartsy said:
are the SOF wods ever coming back? i miss em
March 21, 2012 at 5:15 pm, JR said:
I’m just back tracking on the WODs until a new one is posted
March 21, 2012 at 10:10 pm, LaR said:
March 21, 2012 at 10:29 pm, Ben said:
THANKYOU for bringing these back!!!
March 21, 2012 at 10:34 pm, Luke said:
We sure asked for it now…
March 21, 2012 at 10:39 pm, jerrybaird said:
Thanks coach learning for bringing cwods back,I,m having fun doing them and getting better all the time.
March 21, 2012 at 11:06 pm, TW said:
Good stuff, I was wondering what the deal was. Thanks guys.
March 21, 2012 at 11:21 pm, Zachary said:
What a great day it is!!!!
March 22, 2012 at 12:12 am, Tony Greene said:
thanks for bringing the CWOD’s back, I was lost in life.
March 22, 2012 at 12:49 am, Tammer said:
Oh good, CWODs are back… I can hardly contain my joy.
March 22, 2012 at 1:19 am, Steve Nash said:
I was up shits creek without a paddle.
March 22, 2012 at 5:18 am, Talerico said:
Phew! Glad to see this back up!
March 22, 2012 at 8:07 am, Anton said:
Cheers Coach, appreciate it!
March 22, 2012 at 8:45 am, michael said:
Coach is bringing CWODS back…yeah….them other boys dont know how to act..yeah..
March 22, 2012 at 10:17 am, Nate said:
THANK YOU!! Im ready to hit this!!!!!!!
March 22, 2012 at 10:21 am, Woody said:
March 22, 2012 at 11:48 am, shvartsy said:
March 22, 2012 at 1:10 pm, Pete Barilovich said:
thank you god
March 22, 2012 at 2:02 pm, Bill said:
Yes thanks for bringing it back
March 22, 2012 at 8:10 pm, Cameron said:
Awesome!!! love these workouts
March 23, 2012 at 6:24 pm, sickboy said:
30 minute 4 miler after 800 meters of lunges? I equally love it and hat eit.
March 24, 2012 at 9:53 pm, cialis said:
March 25, 2012 at 3:22 pm, Jaime said:
fried my legs with this one.
March 26, 2012 at 12:32 am, TW said:
But the ladies won’t understand the bear crawl around the pool haha!?!? Looks solid.
March 26, 2012 at 12:38 am, Ian said:
Nice. Bear crawl around the pool…wow does that bring back some nasty memories of great lakes. This should be fun.
March 26, 2012 at 12:50 am, Kevin Gallo said:
You and me both brother. Every morning at 04, bear crawls around the big pool.
March 26, 2012 at 12:58 pm, Joe said:
Coach Divine: Just wanted to thank you for bringing back the SOF WODs. It’s amazing how every day we look to this site for our workouts and yet take it for granted in that we forget to show our appreciation for their very existance! Thanks to you and everyone who has been involved.
March 26, 2012 at 11:55 pm, B said:
I second Joe’s comments. These work-outs are awesome. Thanks for helping us in our journey for betterment.
March 27, 2012 at 6:40 am, Sam Shawn said:
Using my special powers of intelligentification, I predict that tomorrow’s workout will be called “Wednesday”.
Thanks for the great workouts!
March 27, 2012 at 9:05 am, chris said:
when it says “complete 100x pullups, 100x pushups…” does that mean like do 100 pullups then you can move on to pushups or just do them in any order?
March 27, 2012 at 9:26 am, Eric Bruntink said:
Time: 35min but the quality got definitely worse when the WOD progressed. In the end I couldn’t do full pushups anymore. Had 3 days of sour muscles afterwards, loved it
Didn’t partition the exercises.
March 27, 2012 at 9:28 am, Will said:
why are burpees hearts.. is it because we love them the most? must be… kill it guys!
March 27, 2012 at 12:31 pm, Scott said:
Whew, took an hour, but killed it!
March 28, 2012 at 1:32 am, Will said:
43:44 for me, threw six minutes of wall sits in there too while I was waiting for my bud to do his pull ups
March 28, 2012 at 8:43 am, Big_Dumb_Monkey said:
42 minutes – First time at the site. Made some subs though.
Burpees to sprawls
Jumping lunge to 30 pound sandbag back squat
Pullups to military press 30 pound sandbag
No jokers in the deck sorry guys.
March 28, 2012 at 9:04 am, Dan said:
The 50’s are sprints?
March 29, 2012 at 2:36 am, viagra said:
March 29, 2012 at 5:01 pm, Joe said:
What is a body blaster? I didn’t find a demo in the “exercises demo” page. Google gave me to many variations. Want to know what Sealfit considers a body blaster.
March 29, 2012 at 6:36 pm, Sam said:
Burpee then pull up then knees to elbow
March 30, 2012 at 7:36 am, Randon said:
I am swimming 1mi, spin biking for 1hr and running 6mi this morning. All day every day, HOOOOAH!!!!
April 02, 2012 at 1:45 am, viagra on line said:
Yep, front squats today were PAINFUL after yesterday. C’mon Mandy you can handle it!No PRs, but did 3x3x3x3x3WOD: 3rndsRow 500m21 DL @ 145lbs (scaled higher than Bodyweight)12 Deadhang pullups14:56Just finished a burger and a beer and feel like a million bucks (except for the pain in my quads from yesterday).
April 02, 2012 at 2:29 am, Braden said:
40:22 – Did not break into clumps, performed straight through.
April 02, 2012 at 2:54 am, TW said:
@Braden- Impressive man. Good stuff. Looks like a modified Murph
April 02, 2012 at 5:38 am, Braden said:
I do a lot of weighted deadhangs and I’ve acclimatized to the elevation change here in Afgn, so the hand-release push-ups were the sticking point. After 120, it was all sweat, anger and hatred.
April 02, 2012 at 6:18 am, TW said:
Word. I noticed a difference in my last tour to AFG as well. I also noticed all the meat heads stare at me like I was crazy or something. Gotta love the POS “gyms” downrange haha. Stay safe bro.
April 02, 2012 at 4:59 am, peter said:
I’m currently getting over shin splints and doing a rehan program running three times a week after work to build up again, is there any harm in missing the running aspect of these and concenrrating on push ups etc, then doing my own running program until I’m fit to go again?
April 02, 2012 at 5:06 am, Zackery W said:
Doing your own running program to overcome injury is probably best. There’s no point hurting yourself again or making the current injury worse by following the site programming if it’s not in your best interest. I’ve been working on overcoming a stress injury in my right leg for a while now, but focusing whole-hearted on getting my pushups, pull-ups, ect in tip top and I’ve seen some solid results while still keeping my cardio up with my own programming; can’t wait to start running full force again though.
April 02, 2012 at 5:48 am, peter said:
Thanks for your reply mate, just what I wanted to read
April 02, 2012 at 8:58 am, jason said:
I don’t know about y’all but my favorite part of this workout was when I was done with it. Another PST Thursday. Always a good time.
April 02, 2012 at 11:09 am, zachary odendahl said:
PAST test this friday. this is perfect
April 02, 2012 at 2:00 pm, tim richy said:
just started wods today, and i broke this up into sets throughout work. just over halfway done and smoked but this is gonna be awesome. i figured since i am breaking this up that after work i can do some more cardio and calisthenics too. would y’all advise against that?
April 02, 2012 at 2:08 pm, Florent said:
40min34…. very good workout
April 03, 2012 at 3:34 am, peter said:
Hi do people normally do these wods broken up? Like run to the pool area, get changed swim then just run back after?
Or is everyone hardcore and dive in the sea ha
April 03, 2012 at 3:36 am, Seth said:
Being in afghanistan how do I work around the swimming?
April 03, 2012 at 4:56 am, Seth said:
What do you sub in for swimming? I’m in afg too. Can’t figure out what to sub in.
April 03, 2012 at 6:48 am, brian said:
you can sub rows or biking, if no rower, you could sub sdhp, flutterkicks, and the like
April 03, 2012 at 10:34 am, jason said:
Peter- I usually run with my swim shorts on so I can immediately hit the pool then change out. An ocean swim would be awesome though.
April 03, 2012 at 12:04 pm, tommy said:
what is the rowing sub for a 1 mile swim? 3000 m row ?
April 03, 2012 at 2:57 pm, Sam said:
2K row would be the sub for a 1 mile run.
April 03, 2012 at 3:00 pm, Sam said:
Sorry, you’re subbing for the swim so a 5k Row would probably be fairly accurate.
April 03, 2012 at 3:49 pm, tommy said:
did a 5k row on damper 10 and it smoked me, ass was numb during the 3 mile run lol, sipping on pedialyte and getting ready for tomorrow. thanks coach!!
April 03, 2012 at 3:26 pm, Dave said:
Love this classic workout, incorporate it into my training every week. Just want to say thanks for all the workouts and information on the site. Been a great resource. Only wish I could have it out to Kokoro!
April 03, 2012 at 8:37 pm, Seth said:
Allright thanks. Got a bike here and will probably incorparate sdhp’s too.
April 04, 2012 at 1:15 am, J Ciralli Jr said:
Get er done warriors! Will be traveling back off leave so probably won’t get to this on Wednesday. I will see how many Burpees I can get unbroken before asked to take a seat ha ha. Am compiling list of possible CWOD recommendations for Coach to help out. I wanted to see what kind of stuff y’all wanted to see. Please send me a message with any input you have or just reply. I believe it is important for us to get involved…to work together to innovate and create. What you guys think?
April 04, 2012 at 1:45 am, Alex Reichert said:
with you, C!
April 04, 2012 at 3:38 am, Frederik Messmer Mathiasen said:
I´ve been following Sealgrinderpt.com for a while… this is my first time on the SOF WOD… I´m looking forward to find my inner worrior!!!!!
April 04, 2012 at 8:17 am, Dave said:
J, I think that is a great idea. Goodluck with the burpees. Would love to see something crazy, that’ll push everyone even further, not to say that every other workout doesn’t do that. Maybe a much longer run, tough distance swim and some crazy pt numbers. Maybe a little warrior yoga, running with log or objects or some form of IWP’s with swimming. Deck of cards is always a killer, that in between a long run and (or) swim could be good.
April 04, 2012 at 6:51 pm, J Ciralli Jr said:
Hooyah guys! Great input Dave. Thank you.
April 04, 2012 at 7:41 pm, john said:
how do i get $47 Unbeatable mind
April 05, 2012 at 12:31 am, auto insurance quotes said:
I did 1 400m run followed by 21 deadlift @ 225 followed by 12 brown band. Then I did 500 m row followed by 225ld dls and 12 brown band pullups * 2 rounds. I did it in 20 minutes. I feel like I could have done it faster, but those dls seemed very heavy. Nice workout.
April 05, 2012 at 2:19 am, B said:
I love this stuff!
April 06, 2012 at 12:52 am, cheap car insurance said:
26:00 doing the following…Rowing for 1 round, running 400m for 2 rounds21 overhead squats using 35lbs.12 pullups using bandsI hate overhead squats and I’m not good at them so I opted to practice those rather than the deadlifts.
April 06, 2012 at 9:11 am, Lars said:
Great WOD, can’t wait to bust this out.
Looking forward to the “rowing deck of cards” version of this WOD…
April 06, 2012 at 12:39 pm, Frederik Messmer Mathiasen said:
Hey worriors!! any one who can tell me what the SEALFIT Operator wod is? I´m not completely sure… thanks for any responds!!
April 06, 2012 at 6:51 pm, Nicholas Hughes said:
Frederik, If you click the word “WOD” at the top of the screen instead of scrolling down to SOF WOD, it will navigate you to the Operator WOD screen.
April 06, 2012 at 8:26 pm, bill said:
hooya Michael M–nowhere is mental toughness more important!
May 26, 2012 at 4:46 pm, Almagek said:
igor 06 Мар 2012 12:01пп Notice: Undefined variable: my_comment_count in /sata1/home/users/vladibor/www/www.vladibor.info/wp-content/themes/piano-black/functions.php on line 402
May 29, 2012 at 1:27 am, Mollie said:
Crazy is just, well crazy. I can beat a crazy person. Calm is cortnol. You need cortnol to protect yourself, otherwise the other’ has cortnol. Stay calm, but as LIONDANCER put it appear crazy. If you will notice. the very best of fighters are always calm, even if they appear to be loosing. If you loose your calm’, you may also loose your head.
April 07, 2012 at 2:12 am, Will said:
this workout was freaking awesome!! 42 minutes for me.. with 5 minutes of wall sits in there while I waited for my buddies.. push ups were a bit killer after we pulled 4 spades in a row.. And we double the amount on the card for 4 count flutters.. seemed a bit low.. all in all great day!
April 07, 2012 at 6:10 am, Frederik Messmer Mathiasen said:
Nicholas, Thanks brother!!
April 07, 2012 at 3:19 pm, jacob said:
are we multiplying any of these? as in aces are 25mX14?
April 07, 2012 at 3:20 pm, jacob said:
I assume yes, and but not for the push-ups.
April 08, 2012 at 1:29 pm, Will said:
well i didn’t because that is over 6 miles of swimming, but sounds like fun if you have a couple hours!
April 07, 2012 at 9:59 pm, Lars said:
Happy Easter. Will run this wod tomorrow am.
Putting bear crawl in middle of strict pullups, lunnges in middle of plyo pushups.
I assume plyo pushups involve one alternating hand on medicine ball?
I’m limited in equipment; may sub clapping pushups if I can’t find a good size rock.
April 08, 2012 at 8:33 pm, Ryan R said:
56:32, great workout
April 10, 2012 at 5:17 am, Dustin said:
What is CSS?
April 10, 2012 at 5:21 am, Darren D. said:
@ Durstin: CSS stands for “Combat side stroke”
April 10, 2012 at 10:19 am, Zach Even - Esh said:
holy crap that looks brutal!!! LOVE this site, Mark! Thanks for ALL you do, brutha!
April 10, 2012 at 10:24 am, Zach Even - Esh said:
Michael M – good for you, brutha. Many men give up and quit in these circumstances but you can walk tall and proud as your kids will ALWAYS see you as a man of honor and ethics, a man who cares for his family.
I can’t put into words how important what you’re doing is, and so true, we all need mentors, Coach Divine is The MAN. 110 % agreed. Keep kickin’ ass, brutha!
May 27, 2012 at 12:20 pm, Tsuru said:
I think its best to let it go. BJ needs to let it go and you need to let it go. I’m tired of people being so darn setisnive. Nick spoke highly of BJ at the post conference and lets leave it at that. I’m getting so sick of fighters doing the WWE thing and arguing through the media. BJ is a terrific fighter and a great person. I believe he has been great for MMA, but lets move one.
May 28, 2012 at 11:39 pm, annya said:
This question is rnaueddnt. All street fights are fair. They are fair in as much as there are no rules, no referees, and no fouls for low blows, biting, gouging or whatever, it is all fair in the street. There are no winners in a street fight, your very life is the prize. As long as punks think street fighting is glorious or great, idiots will continue to kill each other in our alleys. All tactics are legal, including weapons. Fighting is NOT some sport, it is dangerous and should be avoided. Avoid them, you will live longer.J
April 10, 2012 at 4:02 pm, Lars said:
Was short on equipment for this one: hung my rings from a tree branch for the strict pullups, subbed clapping pushups for the plyos, and used a very lame anchor for the situps. Got er done in about 40 mins. This one got tough after set 5. Had some good speed up until then. Kept the sets together after that, but got pretty naucious.
Also, I did a longer warmup than probably necessary; ended up short on time and had to skip the run. Next time I do a CWOD, I’ll probably stick to some ROM drills vice a normal “operator wod” baseline type warmup.
April 10, 2012 at 5:17 pm, Todd Vandegrift said:
Pat Barry sounds like a self-promoting, egotistical machine. “I” don’t think “I” have ever heard a Team guy say “I” so many times! What happened to the “Quiet Professional”?? Sounds like he could make a great recruiter or used car salesman; not a great SEAL. And Mark Divine was never the Commander of SEAL Team THREE.
May 27, 2012 at 2:47 am, Chimera said:
I have a feeling that camp is a point in my life where i can flnialy get that push i need to become the person i want to be. I’m looking forward most to making new friends and helping out the delegates the most, and not to mention seeing some familiar faces as well! I’m afraid that i might come with a few barriers that have been built back up since the last camp, but i think by getting out of my comfort zone, i can probably break those barriers.
May 28, 2012 at 10:14 pm, Sejo said:
c2Tambic3a9n, is due east type of training to reiegmntar in next to a routine of the weight? Sc3a9 that cardiio estc3recommended some times per week, and this estc3meant twice to be done per week TO the Mc3 81 S, only there& #039; s little shoulder and bicep works in this and the shoulder negligence especially is dangerous.
March 23, 2013 at 7:46 pm, G. Hernandez said:
Vandergrift, I was laughing my ass off what you wrote because you are the worst violator of the “I” and “me” comments and are about as far from being humble as this DB on here. Explain to the audience on here how your own ego got in your way so many times that it caused you to be fired TWICE from a leadership position on the Teams. And the fact you somehow obtained no marketable skills for the private sector once your washed-up ass is done soon.
April 11, 2012 at 8:47 am, jason said:
That 800 m walking lunge looks spicey and the 100 jump squat penalty puts the fear of God in me. Oh well no one said being a candidate was easy. Good luck guys!
April 11, 2012 at 10:56 am, osoblanco said:
so that thirty minute time limit it just the run right? ha… all kidding aside these workouts work! thanks for the wods!
April 11, 2012 at 6:58 pm, J Ciralli Jr said:
Good stuff. Finished as much as much as possible over lunch and will digest rest later. Got through walking lunge unbroken and legs are now numb ha ha … keep killing it guys! And even if we make the sub 30 our reward should be jumping squats ha ha!
April 11, 2012 at 10:38 pm, JAC720 said:
just finished this workout. much tougher than i thought. the swim was a breeze and the calstenics were alright but doing that 3 mile run at the end was the cherry on top. i did the run in 19:52 and i was uncomfortable every second of it. great workout though, felt great to complete it!
April 12, 2012 at 2:46 pm, Jon said:
None of them are accurate with rgaerd to SEAL training. All a book can do is give you pointers on how to get into shape for SEAL training. The SEAL program isn’t geared to get build you up. It’s designed to get you fit for combat. It’s not a fitness program. That’s what books are for. You’re expected to be ready to hit the ground running. That’s why they have minimum qualifications. Also, books are general. They’re not designed specifically for your needs. They are, as I said, just guides on how to get into shape. . . and they’re guides for the general public. On a whim, I checked. Try this: . navyseals. com/training-fitnessI’m not recommending this as the absolute answer to your question. But I’d guess it’s as good as any. Apparently it has several options. Here’s the deal. See if you can find the BUD/S Warning Order. There’s probably one somewhere on that site I gave you. That’ll give you an idea of what you have to be able to do. Keep in mind they’re all MINIMUM requirements. Then find a fitness trainer, show him the Warning Order and tell him or her that’s what you want to be able to do. He/she will take you from where you are now, work out a training schedule and diet, and develop an all around plan to get you there. It probably won’t be cheap, but how badly do you want to get into that kind of shape.
April 12, 2012 at 4:44 pm, DevilDog said:
Nice workout. The skin ripped off my hands doing the bearcrawls, but still finished the workout. Semper Fi
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April 13, 2012 at 3:35 am, Teofana said:
Obviously being in the Navy, you need to be good in water. Doing a flip and swimming 100 mtrees is a big one that alot people quit on because it’s difficult, so be sure you can swim. Alot of the other testing/traning is upper body strength, mostly chest and bicep work, such as you and 5 other guys holding up a 1 ton log for a minute without rest. . .most seal recruiters like to see some backround on you, while you can go straight in from high school without a job, they really like if you were a marine or a sea man, but again, it is not required. That’s what mostly comes accros my head right now, if you have a question or so, email me(dihateyou@yahoo. com) and ill get back to you
April 13, 2012 at 5:50 am, Arun said:
Navy SEALs come in all different espahs and sizes (all fit, though); some are short stocky, some are tall more slender, some are just BIG, and some (most that I’ve met) are what I considered average height, 5’10 6 , and cut. All of them workout (cardio and strength) to maximize the performance, not to look good in front of a mirror. The Navy won’t be sending them to a Body Building Competition anytime soon. Aside from the way your workout routine is, you will also have to consider your own body type. Personally, I like the TRX (Google it); using your own body weight as resistance, instead of heavy weights.
April 13, 2012 at 8:44 am, Swathi said:
16a1403535fI want to show my appreciation to the irtwer for rescuing me from this setting. Because of looking out through the world-wide-web and getting basics which were not beneficial, I thought my life was gone. Living devoid of the solutions to the difficulties you’ve fixed by means of your good short article is a serious case, as well as those which could have in a wrong way affected my entire career if I hadn’t noticed your blog. Your own knowledge and kindness in playing with almost everything was priceless. I don’t know what I would’ve done if I had not come upon such a stuff like this. I can now look forward to my future. Thanks very much for this expert and sensible help. I won’t think twice to propose your blog to any individual who should have recommendations on this matter. 195
April 13, 2012 at 1:26 pm, Brad Howard said:
Always know it was a good workout when the bike from the pool to home hurts.
April 15, 2012 at 12:39 am, Siti said:
is nothing, miarnes do 3 miles run minimum 3 times a week same as with navy seabee, all special force in armed force very heavy in workout, is like 50%workout 50% work.
April 15, 2012 at 1:07 am, Marco said:
Sorry I couldn’t be there today. Maybe Mike G. & I could have given the imanydc duo (Ace & Shred) a run for their money! Would like to throw in a donation if still possible. Anybody know how I should go about doing so?
April 15, 2012 at 5:30 am, Pan said:
HELP!: I have $ for down payment. I have HORRIBLE CREDIT. I have rfiend who has GREAT credit but no $ down. We’ve decided we want to buy a house, but the banks tell us because of my credit they can’t lend. Is there lending out there via banks? What is it called? Are there other options? Any and all help from all of you is great appreciated more than you know!
May 26, 2012 at 3:04 pm, Shohel said:
Hi All I’ve been on extended tvrael so have lots of catching up to do. The responses were great! Set clear expectations upfront, and leave it up to the team to handle the situation. One of the expectations that needs to be set up front is my role as the coach. This creates a fine line when you are also the PM for the project. In terms of solving the problem and determining the group norms it is up to the team to determine what to do and to do it. Assuming the early commitment was made by all members to participate in all the sessions I would note I’ve noticed some of the participants aren’t here (this would actually happen the first time it occured), what’s the impact on the team? How do we want to handle it? Assuming a negative impact and the team wanted the members spoken to. I would ask who from the team is going to take responsibility for that conversation? When will that conversation be had by?
April 16, 2012 at 9:03 am, Brushy said:
100 Rope Climbs (15′) = 2 hours 25 minutes.
April 16, 2012 at 12:00 pm, Kraig Shutters said:
If I am currently training to be a NAVY S.E.A.L. would it be better to use the Special forces workouts you give daily or the SEALFit ones? Or would a mixture of both be a good route? I’ve been doing all of my swimming based off my college swim practices pretty much.
April 16, 2012 at 3:26 pm, firstname.lastname@example.org said:
Hey kraig, I am also currently training for the SEALs. For the most part, I do these full SOF workouts first, then ill pick a few things out from the SEALfit WOD. For example, ill do this entire workout, then I like to do the strength portion of the SEALfit WOD. If time permits, ill do the work capacity also. If your main goal is BUDs though, no matter what you do, I would suggest to focus on these workout more since they integrate mostly calisthenics, much more running, and swimming(which is what you will do a lot of at BUDs). Even though weight lifting(compound lifts) will definitely help at BUDs, they are not necessary. Sorry for the long answer lol.
April 16, 2012 at 3:59 pm, Kraig Shutters said:
No worries on the long answer! I’ll take any advice I can get! I appreciate it man and it sounds like that’s whay I will do in preparation.
April 16, 2012 at 3:58 pm, Shawn Ellis said:
Kraig- From now on focus on cardio. Be comfortable running 7 miles @ a 6min/mile pace, be comfortable swimming 2000m @ a 7 min/500m pace. For strength, follow SOF’s unless if you have a buddy don’t do the sealfit workouts. I have been using this site in combination with www. MilitaryAthlete.com for the last three months and yes I’m in good shape but still have a long way to go to be a badass. Hooyah!
April 16, 2012 at 4:01 pm, Kraig Shutters said:
Yeah I have definitely been focusing on cardio and swimming. These workouts are pretty brutal, but you gotta love it! If you don’t love it then it’s not the place for you! Haha remember…The only easy day was yesterday.
April 16, 2012 at 6:17 pm, J Ciralli Jr said:
Hit it hard this week brothers! Keep training hard and never quit! God Speed…
April 16, 2012 at 6:35 pm, J Ciralli Jr said:
Also just my 2 cents on training. Along with physical prep, I think mental prep goes unnoticed sometimes. Traits to master such as breath control, visualization, small goal making, and emotional control. During workouts or training you can choose your mental state and practice making that second nature. So when the time comes when the body seems like it will fail, no chance of failure because where the mind leads the body will follow. Focus your efforts to make positive progress in training, notice negative mental states and interdict and redirect positively. The future is what we make! No matter what the task, it can be done and will be done. I’m sure you guys are all over this stuff already though!
April 17, 2012 at 11:22 am, Kraig Shutters said:
You said it J Ciralli Jr. I’ve aready been noticing this during my workouts and how much easier they become once you tell yourself it’s possible and to never quit. I’ll die b4 i ever give up. Best of luck to you all this week in training!
April 17, 2012 at 12:06 am, chris said:
Are the body blasters and dips with body armor as well?
April 17, 2012 at 1:05 am, Zackery W said:
They are now!
April 17, 2012 at 1:30 am, Chris said:
April 17, 2012 at 1:37 am, Cam said:
What’s a body blaster? Also, I have a weight vest. How much weight should I load it up with to equal body armour?
April 17, 2012 at 1:59 am, Nicholas Hughes said:
I use a 20lbs vest for “body armor” but you can adjust as needed. Also youtube “body blaster burpee” for a video. From my understanding it’s a burpee pullup with a knees to elbow thrown on the end.
April 23, 2012 at 10:54 pm, Cam said:
Hey Nicholas, thanks for that mate. Gonna give it a crack today i think!
April 17, 2012 at 2:22 am, Greg said:
Hi, I’m new to Sealfit.
First, thanks for this great site and WODs!
Second, I got a question about warming up (for the CWOD).
Is there an “official” Sealfit warm up for the CWOD?
Or CrossFit official warm up routine(the one with Samson Strech) will be enough?
I tried, but I couldn’t find the answer to this question on the FAQ section. Sorry.
Thank you for reading!
April 17, 2012 at 3:55 am, Nicholas Hughes said:
I’m not aware of any specific SEALFIT warm up. I typically follow the standard CF warmup(the one with the Samson Stretch). If the WOD includes running, I will usually jog 1/4 before and after the CF warmup. Takes around 10min and I feel it does the job. Hope this helps man!
April 17, 2012 at 9:58 am, Greg said:
That’s a tremendous help!
Thanks a lot!
April 18, 2012 at 5:26 pm, Sam said:
What can I do as an substitution for the swim?
April 18, 2012 at 7:36 pm, Shawn Ellis said:
If your at a gym without a pool, ride a stationary bike for 15 miles.
April 18, 2012 at 11:21 pm, Sam said:
April 19, 2012 at 12:22 am, JAC720 said:
Pardon me but what does “Tabata” mean?
April 19, 2012 at 12:28 am, Eric M said:
A simple Google search would have yielded this answer, JAC720:
8 rounds of 00:20 all out work / 00:10 rest
April 19, 2012 at 12:46 am, JAC720 said:
well for the record i did google it prior to asking but seeing how complex some workout systems can be i thought i was better off asking here and being sure. thanks for the help…
April 19, 2012 at 12:28 am, John said:
I train jiu jitsu 2x a day, six days a week. Would following the sof candidate wod be too much on my body? I like that the program is bodyweight based and i’ve always admired the mental and physical health of SEALS.
April 19, 2012 at 3:45 am, david said:
Your body can handle a lot more than you think. Just gradually increase your work load and you’ll be fine
April 19, 2012 at 5:34 pm, Pat said:
What Kind of fins do you suggest to use for the swim?
April 19, 2012 at 10:32 pm, Shawn Ellis said:
Go to youtube
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April 21, 2012 at 11:44 am, Gregg said:
On this line:
forced exhalation breaths combined with powerful visualization and positive affirmations.
Would really like to hear more about it, if there’s a progression of visualizations related to experienced level (say from beginning operator to more seasoned), if unique to each person and how derived. Looking to raise my base level of strength/stamina so I can come out and get sandy for a while and thrive.
April 21, 2012 at 5:48 pm, Braden Moran said:
Awesome workout, I love it when swim wod/s are thrown into the mix!
April 23, 2012 at 1:24 am, KLacson said:
What exactly are 1 mile sprints? I’m sorry if this has been answered before, but I can’t seem to find the answer here nor google.
April 23, 2012 at 1:39 am, Brian said:
A sprint is an all out effort… 1 Mile is the distance.
Therefore a 1 mile sprint is run 1 mile as fast as you can.
Rest as long as you feel you need to then so it again.
Rest as long as you need to then do it a third and final time.
April 23, 2012 at 3:51 pm, trchrichie said:
What happened to Coronado1.. Mark Divine < Coronado1
April 23, 2012 at 6:10 pm, J Ciralli Jr said:
It is a great service that these are available for us for free. Usually gratitude is in order for efforts such as these. If it doesn’t work for you, you have the option and freedom to do whatever you please. But do so in silence.
April 23, 2012 at 6:53 pm, How To Get Money Fast said:
This is excellent stuff right here!
April 23, 2012 at 10:12 pm, KH said:
Amen. ^ I don’t follow these everyday, but I do use them pretty regularly, and they have helped tremendously! PST and over fitness. thank you to the whole SEALFit community for this awesome and FREE site!
April 25, 2012 at 3:28 pm, B said:
^ Absolutely. These workouts have been awesome for me. PFT as well as overall physical capacities. Thanks to Coach Divine and all of SEALFit for providing such a priceless resource for those striving to become warriors worthy of the name!
April 27, 2012 at 12:27 am, Nicholas Hughes said:
Thanks Coach! These workouts are greatly appreciated! Can’t wait to tackle this one tomorrow. Anyone do these around Shaw AFB, SC?
April 27, 2012 at 10:22 am, Martin said:
Cant ask for anything better!
April 27, 2012 at 11:24 am, Mark Divine said:
Gregg – we cover it in detail in the Unbeatable Mind program. –Mark
May 26, 2012 at 10:56 pm, Roland said:
I’ll gear this review to 2 types of ppeloe: current Zune owners who are considering an upgrade, and ppeloe trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)
May 28, 2012 at 10:09 pm, Cunhepergua said:
Sheryl thank you for this post. When I read the part about the ziplining I cried again. Its funny but after that jump, I’ve done other thngis that where out of character And it got me thinking , why am I always scared to do thngis? Its not only that I think I’ll get hurt but I am also terrified of failing. For example, after the ziplining I went surfing. The whole day before I kept telling my fiance I was going to skip it. I didn’t tell him why but in my head all I thought was, I’m not going to be able to stand up! The fear of trying it and failing was so strong it almost made me not try it at all. Anywho, I gathered up my courage and granted having my closet 4 friends trying it with me def. helped but I took the lesson and guess what? I stood up on the board!! For maybe 2 seconds and on one leg but I STOOD UP!!! I was so proud of me. I’m sure if I take more lessons the better I will get. Maybe in a way that’s how marriage will be. Something completely new, where I have so many fears because its something I’ve never done before, but with practice I will get better and hopefully be a great wife!
April 28, 2012 at 12:13 am, Frank Ewing said:
Very similar techniques were used to start our project to improve communities. Seeing it all unfold in your mind is a powerful stimulator and super focuses the mind. This just plain makes so much sense!
April 29, 2012 at 4:09 pm, Davi said:
Does anyone at pearl harbor do these? I could kill these even harder with a partner!
April 30, 2012 at 7:04 pm, John Golden said:
Ahhhhh Im over on Maui!
April 30, 2012 at 2:35 am, J Ciralli Jr said:
Davi, I’m on the island. Im always game man!
April 30, 2012 at 6:40 pm, DAVID said:
J Ciralli: How close to PH are you?
April 30, 2012 at 7:11 pm, J Ciralli Jr said:
Pretty close now! If you have a registered account send me a message if you want to train together! Hey John we can always come to Maui ha ha!
May 01, 2012 at 4:44 pm, Pat said:
Do you have a suggestion for a good pair of fins?
May 02, 2012 at 12:40 am, daniel said:
keep these workouts coming they are very very helpful.
May 02, 2012 at 6:37 am, Shawn said:
Are the intervals sprints?
May 02, 2012 at 2:23 pm, Will said:
intervals are usually sprints but a 500 is a hell of a sprint, i’ll be going 90% so I can maintain the pace for the entire workout.
May 02, 2012 at 6:32 am, Clint said:
Aqua Lung Rocket FIns
May 02, 2012 at 7:40 am, allen said:
I’m in Florence, not too far away from Shaw.
May 02, 2012 at 3:06 pm, David said:
Good lord, this is 4500 yards
May 03, 2012 at 1:51 pm, Jacob Scyoc said:
Just want to say that I think these workouts are great! I’ve been selected to go to BUD/S and being underway on a small ship I don’t have that much available for exercise equipment but your wods don’t require much and give me something to base my workouts off of.
May 03, 2012 at 2:23 pm, J Ciralli Jr said:
Hooyah Jacob! God Speed man. These are awesome. Those mountain climbers on Tuesday were fun, and pool yesterday. It just dont get no betta ha ha!
May 03, 2012 at 3:51 pm, Cahill said:
I have to say that for the first time of wanting to try the SOF WODs I finally did it today and I feel great. I am not in the best shape but I just knew I had to focus minute by minute and give it my best every minute and then it would be done soon. And at the end of it all I feel beat but so great at the same time. Thanks for the great workout.
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May 07, 2012 at 11:43 pm, Dawson said:
can you rotate through the cals or do you do the 100 pulls, then push, then squats?
May 07, 2012 at 11:47 pm, Rhodey said:
Wow. As if Murphy couldn’t suck more.
May 08, 2012 at 12:02 am, J Ciralli Jr said:
Dawson it all depends on what you can do man! If you can grind through unpartitioned get er done! If not portion into rounds. In the end I believe its about hitting it hard and fighting the good fight. And you bet Rhodey … the tougher the better! God Speed dudes!
May 08, 2012 at 10:27 am, Rhodey said:
May 08, 2012 at 2:27 pm, J Ciralli Jr said:
With vest Rhodey?
May 08, 2012 at 11:06 pm, Rhodey said:
Nope. But as prescribed above.
May 14, 2012 at 4:00 am, Alex Reichert said:
@Ciralli, what is your time on this monster you created?
May 08, 2012 at 2:49 am, Dan R said:
Did Murphy with 25# body armour as substitute – RX’D 49’49.
May 08, 2012 at 5:32 pm, Scott said:
Do you land flat footed on the jump squats…or is it ok to jump off the front part of the foot…i know regular squats demand the heals to be firmly in place…but when i was doing the jump squats…i found myself naturally on my toes a little….any advice?
May 08, 2012 at 5:49 pm, J Ciralli Jr said:
Scott. I usually land on my toes. Kind of natural reaction i think. I sometimes end up inching forward a little. when I land on my toes I then progress down to to the squat motion so the heels touch there. Landing flat footed would probably be more of a damaging motion. Just my two cents ha ha. anyone else?
May 08, 2012 at 5:44 pm, vincedompig said:
hi im a highschool student, and i would want to become a Navy Seal.
my question is whats the difference between going to the nacy academy and then going for seals, and just going to a normal college and then join the seals?
May 27, 2012 at 12:42 am, Thendral said:
Mr. Joshua didn’t beat me tonight like I had ecexetpd. I did prxed except deadlift at 135# and first two rounds GHD and last three rounds Ab Mat. Time 32:32. I feel good about this one, but I do wish I would have pushed to finish with GHD’s. Little bit of a metal separation during my third run, just didn’t think I could finish if I continued with the GHD’s. Next time I wont let myself decide so early to change, I’ll only change if my body makes me!!!!! Thanks Ryan and Jon for the encouragement, its always appreciated.
May 28, 2012 at 9:22 pm, Toni said:
29:32 as rx’d + 10# on DL So, I would like to say I pulled a Chris Dunkin and added wheigt to make it more challenging. I would also like to say I decided to call Jon Hill out and challenge him to do more wheigt on this WOD. The reality is that 225 + 30 does not equal 245. Goal was sub 30 min so met the goal. For the record GHD were hand over head, but not touching floor. Just not up to that standard yet for 150 of em.
May 08, 2012 at 6:37 pm, Blake(SEALwillbe) said:
Yea I would land on my toes, landing flat footed repeatedly would cause a lot of unnecessary Pressure on your joints and ligaments.
May 08, 2012 at 9:02 pm, Keith L said:
As Rx’d, 58:47
May 08, 2012 at 9:05 pm, Scott said:
Thanks…yeah I did the first few flat footed (out of a well-intentioned desire to not cheat and lift my heals) but noticed quickly that the movement was unathletic, slow, and awkward/painful….appreciate the guidance!
May 09, 2012 at 1:47 am, LilBear said:
awesome, this ruined us today
May 09, 2012 at 2:10 am, Terrence said:
Do you think it would be over kill if I did a WOD along with this?
May 09, 2012 at 7:52 am, email@example.com said:
Listen to your body for that question, I know a few of the people on here do both the SOF Candidate WOD along with the Operator WOD.
May 09, 2012 at 7:39 am, Scott said:
Not sure I can get to a pool today…anyone got a good substitute workout?
May 09, 2012 at 3:05 pm, Jeff Harris said:
Personally, i think burpees are one of the all around best substitutions. I travel a lot, so they are my go to in practically every hotel room around the world. For this, I would probably do 10/min for 30 minutes…oh. and of course sandwich that with the runs
May 09, 2012 at 8:58 am, Matt Soper said:
Re: swim substitutions. I have tendinitis in my left wrist. So I am going to substitute 500 box jumps mixed with sit-ups, flutter kicks and other core work.
May 09, 2012 at 11:48 am, skiersome said:
Scott: If you can’t make it to the pool, rowing a 5K on an erg (rowing machine) might suffice. If you can’t get to an erg either, weighted flutter kicks (use 1 lb ankle straps or heavy boots) and some jump rope could hit the spot.
May 09, 2012 at 2:59 pm, Jeff Harris said:
500 box jumps = booyah!
May 09, 2012 at 2:28 pm, Chris said:
Gonna be great. This one as always is for you Murph.
May 09, 2012 at 4:51 pm, Brian said:
At the Kokoro Camp, are all of the pullups dead hang or is kipping ever permitted? I am going in a couple months for the first time and would like to know if I should spend any time on kipping technique. Thanks!
May 09, 2012 at 9:04 pm, J Ciralli Jr said:
@ Brian, be ready for both! But yes when I was there we did do some kipping puulups. I was kokoro camp 9, a great time! Enjoy man, it is incredible!
May 10, 2012 at 7:43 am, Hughes said:
Looks like another kick a** workout! Can’t wait to grind through this tomorrow. Using 20lbs vest on this one
May 11, 2012 at 10:57 am, Nate said:
Awsome workout! Completed with my platoon in the pouring rain at Fort Polk! What a great way to welcome our newest private!
May 11, 2012 at 6:06 pm, Ashley said:
29:34Rx for the timed portion… then did a CrossFit WOD.
May 14, 2012 at 2:03 am, J Ciralli Jr said:
Clubs i believe is 25 four count flutters as well! Have a killer week of training everyone!
May 15, 2012 at 1:01 am, twil said:
is it 25m per number on the card so for example…4 of hearts is 100m free?
May 15, 2012 at 10:29 am, CaptBlue said:
If it is the way you are saying it is 5200m total (if J=11 and Q=12 K=13 and A=14). Not impossible by any means but that is a lot of pool time, plus the push ups and flutters. The logisitics is a bit different for me because I have a 50m pool. I keep the deck on the same side and look at the current card and the next one because just like doing the deck out of the pool it is inevitable that you will get 2-3 of the same suit in a row. If todays WOD doesn’t post I am going to do the main sites Hero WOD than head to the pool.
The WOD is called Brian:
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
May 15, 2012 at 1:25 pm, J Ciralli Jr said:
I swam in 50m pool yesterday as well (not as rx’d but variation without deck) for late afternoon session 1 of 3 that day. The WOD Brian looks like a dang good one Capt! Guess I will be getting in on that as well today with pool and running somewhere sprinkled in throughout the day. Thanks for the recommendation!
May 15, 2012 at 8:07 pm, Pili said:
Excuse my ignorance but What is a CSS?
May 16, 2012 at 12:53 am, Hernandez said:
Luv this, we used to do a lot of this back in 1st Recon at Camp Pendlenton and In BRC in Coronado. Run-Swim-Run. Get Some!
May 17, 2012 at 3:54 pm, Burns said:
May 17, 2012 at 4:06 pm, rio said:
Haha that is not a SOF unit just regular old infantry.
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May 18, 2012 at 9:12 pm, Dan O'Connor said:
1 VP soldiers led by Capt Hancock are right good to go.
Big thumbs up to all of you boys and your good Capt
Sealfit for life!
Love the ROYAL of your hearts
Capt Dan O’Connor
May 18, 2012 at 9:22 pm, DPO said:
Strong representation for the Canadians, work hard and have fun boys. First in the the field and last to leave 1 PPCLI!
May 19, 2012 at 9:40 am, SARguy said:
I’ve done this 26.2 miler 4 times and, I’m sorry Dan, but much of your experience is manufactured – not representing facts; depth of sand, altitude, med. evacs, etc and etc. To have had all those really bad experiences in your ‘mythical’ Bataan at WSMR I suspect you were, at least at that time, in really poor condition.
May 19, 2012 at 10:28 am, Hughes said:
I was wondering when these would return. Doing this along with the Crossfit Main site WOD.
May 22, 2012 at 11:03 am, Nick said:
Am I reading this right, that is a total of 6000 meters right, this will be fun
May 22, 2012 at 1:08 pm, peter said:
The whole workout in 30mins? That’s insane lol, if you ran a 7 miniute mile pace which is good over 4 miles than’d only leave two mins to do all the first part of the workout?
May 22, 2012 at 1:49 pm, Zachary said:
Peter LOL i think he meant the first part, not with the 4 mile run.
May 22, 2012 at 3:22 pm, Lu said:
4mile run under 30min
May 22, 2012 at 4:47 pm, Pasadena Physical Therapy said:
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May 22, 2012 at 9:30 pm, Boss said:
I take it you are supposed to go through the whole deck to complete the WOD?
May 22, 2012 at 9:41 pm, JoAnne Mead Nadeau said:
Couldn’t be happier that the Canadian boys did us proud. Excellent article on what is is to be an elite warrior.
May 23, 2012 at 3:45 pm, Brushy said:
1000 pushups = 1 hour 10 minutes
May 24, 2012 at 6:42 am, Bart (North Sea Beach area, The Netherlands) said:
Thanks for sharing, great post.
It reminds me of this gentle quote: “Freedom comes trough complete acceptance of reality” (Alan W Watts).
When I do my daily 20 Kms (12Miles) run, it (focus on accepting things as they are) keeps my barefoot on the beach and keeps me connected with other people, as opposed to excluding them on the basis of preconceived judgements and arrogance — wearing myself out running into the dark hole of injuries.
May 25, 2012 at 12:49 am, Elizabeth Gomez said:
I do the same. When I go on my runs, I feel more connected to the world. I find a peace that I cant find doing anything else. And I leave all negativity out in the road behind me. Wish I could run on the beach too though. That would be nice.
May 25, 2012 at 8:43 am, Bart said:
It is, running on the beach comes close to flying! But every landscape has its own rhythm. And maybe the beach is just too easy, without too much distraction and there is a lot of space to move around. To catch up with the rhythm of street life, tune in and develop your breath, stay focussed while running there, or in a gym surrounded by TV screens that bark out news and commercials, probably is way more tempting
Rereading Coach Divine’s paper above: awesome, great stuff!
May 24, 2012 at 2:12 pm, Frederik Messmer Mathiasen said:
tough one! killer workout just like i need it!!! thanks Coach!! have a killer week warriors!!
May 25, 2012 at 7:04 am, DR from Australia said:
I been a fan of SEALFIT for years, keep up the good work. A question from the land down under… Could a 39yr old pass a 14wk Tactical Police Selection course??
May 25, 2012 at 9:53 am, trevor guevara said:
made it a little tougher and separated every lap around the track with 25 jump squats.
May 25, 2012 at 3:30 pm, Margaret Smith said:
I would love to come to any one of the sea-lfit training camps but do not run secondary to knee injury. I cross-fit 5 days/week and have cardiovascular endurance..rowing, bicycling, etc. I’m also a good swimmer, have a yoga practice and meet all requirements except running, also doing on-line un-beatable mind…can I still apply to any of the seal-fit camps? I can run if I have to but it hurts my knees. I am 56 years old and extremely motivated. Thank you for your consideration.
May 26, 2012 at 8:24 am, Irene said:
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May 26, 2012 at 8:32 am, Huseynov said:
We just went through it last week with my fahter’s dad. We were there very near the end and it was hard, very hard, Bernadette. But I will tell you this, at that moment, you are desperate for their passing because you know they are suffering and that nothing and no one but death can relieve it. Death comes to us all. We know that, and so it is not the worst thing. Suffering is. He knows you love him. You have been there for him at every step and even when you had to pull back it was not because you didn’t care. Make your peace. Kiss him goodbye. Tell him you love him and let him go. Give him permission to go because no one wants to live in pain, fear and disability. I will be thinking of you.
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May 26, 2012 at 7:14 pm, Sayaka said:
Great comments all but it seems aprpneat that the KickMap may not have actually been experienced first hand judging by the some of these critiques. The KickMap’s only commercial form is an interactive app sold for use on the iPhone and iPad. There are no paper versions yet. While the free KickMap Lite app is a simple scrollable, zoomable subway map, the 24-hour version is fully interactive and offers a variety of features that may not be aprpneat just looking at a jpeg. For example, to answer one of the comments about a lack of geographical reference, touching the screen for 3 seconds at any station on the map brings up a scrollable, zoomable Google Street Map of the immediate station area and further links to Google’s StreetView. The map also automatically changes to the Night version at 11 pm to show the system cutbacks that occur in the overnight hours. Transit alerts notify the user of any problems automatically through push notifications from the MTA. There’s even a built-in compass (a first with any subway map, I believe) to help orient the user once out of the station. The KickMap will continue to evolve and improve as app technology evolves so I look to these critiques as good input for further improvements. Thank you.
May 26, 2012 at 9:05 pm, Neal said:
I find it hard to accept the statement of loving one’s enemies while simultaneously volunteering for an elite combat unit which will inevitably put one in a situation where they will have to kill these enemies under orders.
June 03, 2012 at 11:13 am, Bart said:
Well put. The hard nut to crack, as commander Divine said: “this is an advanced warrior principle!”.
LOVE CONQUERS DEATH
Love conquers Death by night and day,
Beguiles him long of his destined prey;
And when, at last, that seems to perish
Which he hath striven still to cherish,
Love plucks the soul from the fallen clay.
Death is not master, but Love’s slave:
He smites the timid and the brave;
Yet as he fares, with sweet low laughter,
Love, the sower, follows after,
Scattering seed in each new-made grave!
Florence Van Leer (Earle) Nicholson Coates
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Did Sylvester Stallone ever make any porno movies (before he bmecae famous)?Yes, he made a softcore film called The Party At Kitty and Stud’s about five years before Rocky was made. After it came out, the film was re-released with the title The Italian Stallion. He was paid $200 for two days work for this role.P.S. And what’s wrong about making a porno movie?Matthew 7:1-2 Do not judge, or you too will be judged.For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.
May 26, 2012 at 11:21 pm, Nonkuthalo said:
Modified for Old farts who don’t know any better and come to Cross Fit. this was ay tgoehur than it looked on the web site or the white board. Nap time.By the way did anybody see where I left my walker?
May 26, 2012 at 11:26 pm, Idayu said:
well, jesse, today one more almost did me in. i thoguht i could pull off the 20 pullups unbroken for the 3rd set. i felt great going into it and then at # 12, i stopped, didn’t come off but had to hang. i got one, then 2, then 2, then 1 then a bad one, a good one and then hung there waiting for the last one. i kipped as hard as a could, b/c that’s all i was thinking about. didn’t even occur that my brain would have to say hold on to the bar, becky! your hands are tired. well ..chris saw it.i recovered, performed one round of the intelligence test stretched and went home. so everyone, YES, try for one more just HANG ON!
May 27, 2012 at 7:05 am, Ben said:
Brand new to SEALFIT, but interested in learning the eventual steps to becoming a SEALFIT certified trainer. Wasn’t able to locate info online. Any help would be appreciated! Have a good one…
May 27, 2012 at 9:57 am, Etus said:
Making decisions about which route to take based on a map is prttey inefficent.It’s much better to put in the starting and the target location and let a computer calculate the correct route based on when trains arriveEspecially an iPhone App should allow you to click on your starting station and your target station and then give you the best connection.At least that’s my experience from living in Berlin where our system often provides multiple ways to go from A to B and the website of the transportation service allows you to simple enter your starting and target destination.It even takes into account the walking distance to get to the stations.
May 27, 2012 at 12:53 pm, Jordan McKay said:
Hooyah Coach! It was an honour working with you and everyone else at Sealfit HQ. It was an amazing experience and well be telling everyone about it! We wish you all the best.
May 28, 2012 at 8:30 pm, Sharad said:
awesome thanks man! Im going to get it, just nedeed some reinforcement haha. Appreciate your help and I hope your business is doing well. Your setup is awesome. I just got the azden sgm 1x and I have the zoom h4n also. How do i use them together and monitor the audio on some headphones at the same time? Oh and also hows the z finder jr? like how it mounts to the camera and how it looks? sorry for all the questions. Thank You!!
May 28, 2012 at 10:49 pm, Luis said:
Jake I think the point of this workout was to get close to elite with scnialg based on the video. Did you do it wrong? No. I think it’s okay that you did it Rxed even if it took more time. When I program for my box, most everyone scales the workout in some way, and my goal is for everyone to finish within 2-4 minutes of each other. If a wod that’s intended to take 5 minutes ends up taking someone 15 minutes, they’re making it a different workout more aerobic, more strength, and possibly less powerful. Let’s say I can handle 95# but I do the last 15 reps as singles, vs. 65# as 10-7-7-6. Does that make sense? So to answer your original question, no, I don’t think you should always scale a benchmark wod. Do it as Rxed from time to time to see what that feels like for X reps or X time and to see how far off you are from the elite’ times. See if you notice a difference in how you feel during and post wod scaled vs. Rxed.
May 29, 2012 at 12:14 am, Corey Stagg said:
Did this one today first time ever doing one of your sessions.
Came in at 1.03:23 not sure how that compares im just happy i survived it
May 29, 2012 at 4:49 pm, horsti said:
May 30, 2012 at 10:28 pm, firstname.lastname@example.org said:
Just returned going on a week and a half ago from the one week academy that Coach Divine put on for us Canadians. I have to say what a week, thank you for all the great work you guys put into our camp and the experience it gave us. I came away with it knowing more about myself and reinforcing alot of principles I had known but forgotten. Thank you Coach! Oh yeh the word is spreading, so you can expect more Canadians in the future.
Ready to Lead, Ready to Follow, Never QUIT!!!
June 01, 2012 at 7:26 pm, Nate Daniel said:
Is anyone else still doing these? Haven’t seen any comments in a while!
June 02, 2012 at 12:39 am, shvartsy said:
hell yeah man, excellence in the basics…
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June 03, 2012 at 1:11 pm, Bart said:
When I served in the army, after basic Infantry combat training, with the interrogation unit of The Dutch Intelligence Corps (101 MID), there was a lot of ‘Otto stuff’ (for those who haven’t seen the film: Senior Chief Otto is one of the characters in the movie). I am very impressed with this movie. The interrogation scene (on the yacht) and the underlying relationship/tension between Otto and Lt. Rorke (: “I rather take a knife in a fight than being interrogated by him”) adds to the movie’s strength — which is great because it all feels so real. The movie as a whole is a great achievement in Cinematography (I keep on raving): a piece of art.
Every aspiring filmmaker (and who isn’t these days?) should check out both the Bandito Brothers website (http://www.banditobrothers.com/): there is funny, daring, adventurous and humane work in their portfolio. These guys must have travelled a long way before getting this magnum opus done! Also check out the website of the Director of Photography, Shane Hurlbut, ASC. He has a wide range, tons, of interesting, clear articles on the how’s and why’s of the Digital Cinematography techniques behind the show!
http://www.hurlbutvisuals.com/blog/2012/05/act-of-valor-workflow/ (copy/paste links into browser).
June 03, 2012 at 4:49 pm, isaac said:
Yeah, but when I have a few extra hours, I tack these into a swim or opwod.
June 04, 2012 at 12:33 am, Eric Logan said:
God bless you, brothers. I’ll be first in line buying the DVD Tuesday!
July 04, 2012 at 2:11 am, Abdo said:
And now we are supposed to vote for him again bacsuee he killed someone that was already dead. I’m sorry, but I don’t get that. How do you kill someone that has already been killed once before? Keep bringing him back from the dead, again and again. Maybe we should get Chevy Chase to do Weekend Update, Our top story tonight, Osama Bin Laden is still dead. Just as long as it helps the idiot to get another four years, where he doesn’t have to do anything. Great.
June 04, 2012 at 11:26 am, Joseph Irons said:
June 04, 2012 at 2:56 pm, admin said:
Just the webmaster here but I think it is Combat Side Stroke. Could be wrong.
June 04, 2012 at 3:04 pm, J Ciralli Jr said:
Huge Hooyah to 293! God Speed Warriors. Heart goes out to you…no better place in the world to be.
June 05, 2012 at 2:50 pm, mikeb said:
Great workout, but I don’t see how this is an easy day as stated above…this is Murph on steriods lol
June 05, 2012 at 3:49 pm, Runbe said:
I think you got classes mixed up or something. 295 is on week 2 day 2 of phase 1 today….
June 06, 2012 at 1:15 am, ethan said:
maybe I’m just a wuss, but this wasn’t even close to an easy day. Kicked my butt.
June 06, 2012 at 8:46 am, Glenn S. Waters said:
Kokoro Brothers, today, check yourself when that sense of Badass enters your being after crushing a SEALFIT WOD. True, it’s an accomplishment. But just for a moment imagine the mental fortitude required by those young men 68 years ago today who found themselves struggling in seawater, fighting (physically and mentally) to simply make it a few hundred yards through a Hell we (civilians) can’t begin to appreciate.
So when the Suck begins, just remember you’re not pinned down on Omaha Beach. Make it a great WOD!!!
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June 11, 2012 at 8:42 am, Bill Sarpas said:
Thanks for making your SOF WOD’s available for regular “old” guys like me to participate.
June 11, 2012 at 11:56 am, MARSOChopeful said:
Pumped for this one. Looks fun
June 11, 2012 at 12:57 pm, Canadian said:
Did this this morning, it was killer, you can really push yourself on it.
June 11, 2012 at 1:16 pm, Jon said:
when it says 10x muscle ups, pushups, situps etc.. does that just mean do ten of them? or ten sets of a certain number? thanks in advance all
June 11, 2012 at 2:08 pm, mikeB said:
3 rounds: each round includes 10 reps of bar muscle ups……a total of 30 bar muscle ups at the end of the WOD.
June 11, 2012 at 2:20 pm, William Greene said:
Oh yea! Finished this with a soaked T-shirt.
June 11, 2012 at 3:02 pm, Ben said:
Has anybody here ever tried doing multiple wods in a row?
June 11, 2012 at 7:05 pm, Hughes said:
Awesome workout. Loved the muscle ups, hope to see more of them in future WODs.
June 13, 2012 at 4:37 am, Jens said:
Hey Ben, I have. I did this WOD follow by the 4th june WOD. Tough one
June 12, 2012 at 11:11 am, Ryan said:
Seconds between each round? or is it for time?
June 13, 2012 at 12:37 am, Earl said:
Typo? I assume 10 push ups?
June 13, 2012 at 12:42 am, Josh said:
I would say you’re probably right. a workout two weeks ago. was 5x pull up, 10x pushup, 15x air squat
June 13, 2012 at 3:44 am, manu said:
well, that’s basicly “Cindy”, but for 30 rounds and not for 20 min amrap.
June 13, 2012 at 5:27 am, Hughes said:
20lbs vest anyone?
June 13, 2012 at 8:40 am, Bill Sarpas said:
I am just about to turn 49 and am challenging myself to these twice a week to help me blow through the 50 barrier with a smile on my face. Any body out there on a similar path?
June 13, 2012 at 11:19 am, Ben said:
I’ve tried doing the candidate and operator wods together and I can’t move for two days haha
June 13, 2012 at 3:48 pm, Burque said:
Just got back to seal fit after 7 months..glad its an easy day!!!
June 15, 2012 at 4:40 am, John Lee Rose said:
this is awesome just sucks for me need to be in attendance SealFit academy wish there was a program where ppl can write an essay on why he or she deserves to be there willingness fortitude and courage to test their limits finally reach their full potential of course not sure one week would be enough for me.Perhaps next year with some planning save some money will put my best foot forward even if it saddens me b/c know this academy would be great for my redemption prior service Marine Corps discharged.Peace!
June 15, 2012 at 5:33 pm, Jens said:
Tough one… 37,26 minutes
June 15, 2012 at 6:54 pm, Logan said:
Can’t wait to start Monday, about what time do you post them
June 15, 2012 at 7:06 pm, David said:
June 15, 2012 at 8:53 pm, Dobbs said:
Looked easier than it really was, as most do.
Age-26, 195 lb., 3 months of Sealfit and 6 months of Crossfit
June 15, 2012 at 11:19 pm, shvartsy said:
hit this one after doing murph this morning, easy day.. any one in camp pendleton do these?
June 17, 2012 at 6:02 am, Tommy said:
I am currently deployed to Afghan and do not have water to swim in. What exercise(s) are good subs/replacements?
June 17, 2012 at 1:04 pm, Tony Greene said:
45 Minutes on the nose… It is now an easy day.
June 17, 2012 at 1:42 pm, Colin McLafferty said:
Kokoro Scholarship Fund, NFP
June 17, 2012 at 6:55 pm, Robert Zorn said:
when i was at topsail nc. swam for four hours and could not get enuff. love to swim..
June 18, 2012 at 12:54 am, shvartsy said:
won’t have access to a pool tomorrow, what do u guys recommend the rowing distances instead of the swim?
June 18, 2012 at 1:00 pm, Austin said:
I would say 4-5x distance for rowing on the erg if you’re going for similar time/effort.
June 18, 2012 at 1:34 pm, Hack said:
June 18, 2012 at 2:51 am, Bart said:
Thanks Coach for your perspective!
Probably a difference between the USA and European approach would be the ‘Why’. Here also we can learn from you. In the States this is embedded in every day thinking and behaviour, is it not? Here in Holland we start to vaguely remember that we can only excel when we do things for a higher cause (well being of Family, Neighberhood, Country). Here we have have this collective cynicism to fight that does harm to the motivation to drive out bad with excellent habits. Action is character!
June 19, 2012 at 10:10 am, JB LaCombe said:
I was curious if Navy Seals or former Navy Seals would endorse the movie. Im glad to see that you are proud of the finished product and I cant wait to see it. God Bless you and thank you for your service and sacrifice!
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June 20, 2012 at 8:30 am, Lars said:
This CWOD looks like fun, will try this next weekend.
My two cents, sub some combination of arm haulers, pushups & flutter kicks that will take you about 6-10 minutes.
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Whata a good sub for handstand push ups?
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