Monday, 09.06.10: Robal

Warm Up:  ROM drills.  25 Burpees

Saturday, 09.04.10: Truth

Warm Up:  ROM drills.  25 x Burpee-Pull-ups-KTE (aka Body Blast)

• 30 x Squat Cleans (95#)
• 60 x Push-Ups
• Run 1 mile

Durability:  Max rep sit-ups in 2 minutes.  Active Stretch or Yoga 10 minutes

New to SEAL FIT?...read this

Notes:  Equipment - Oly set, Pull-up bar.

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

Friday, 09.03.10: The Colonel

Now that's just not very nice

Warm Up:  200 M walking lunge.  Sprint 10 x (30 seconds on, 15 sec rest).  200 M walking lunge.

Strength:  Find 1RM Push Press

Stamina:  15 x PP @ 90% 1RM, 25 x Man Maker (35# DB), buddy carry 800 Meters

• 4 x Clean & Jerk (135#)
• 8 x Pull-ups

Durability:  Plank holds 3 x 2minutes each.  Hip Mobility Drill between sets.

New to SEAL FIT?...read this

Notes:  Equipment - Oly set, Dumb Bells, Pull-up bar.

This should be a fun team wod if you can share the pain.  Coach Divine is both a Navy Commander and Colonel in Kentucky.  Huh?  Who is the most famous Kentucky Colonel?  And who cares to comment on the task the Kokoro trainees are performing in the picture? 

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

Thursday, 09.02.10: Hubris

Eeeks

Warm Up:  ROM drills.

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

New to SEAL FIT?...read this

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

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

Wednesday, 09.01.10: Spirit Breath

US CrossFit Coaches Sean and Dan enjoying Kokoro Beach

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

Strength:  Find 1RM Dead Lift (see notes)

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

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

New to SEAL FIT?...read this

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

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