SealFit http://sealfit.sitesasrx.net SealFit--SealFit en Copyright 2010 http://www.rssboard.org/rss-specification SEAL FIT http://sealfit.sitesasrx.net/blog.php?id=14402

Radio interview with Mark Divine
SEAL FIT founder
 
New to SEAL FIT?...read this
 
Warm Up:  Sand Bag drills - 10 minutes
 
Strength:  Work to 1 RM Push Press (PP)
 
Stamina:  Chipper:  15 PP, Row 2,000, 400 M walking lunge

Work Capacity:  AFAP with good form, and 20# vest:

  • Run 1 mile
  • 75  Pull-ups
  • 100 Push-ups
  • 125 Sit-ups
  • 150 Squats
  • Run 1 mile

Durability:  Yoga or Active stretch 10 minutes

Notes:  Equipment:  KB or DB. Oly set, Rower, Pull-up bar.  This is a lot of load so feel free to break the WOD up into two segments. 

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

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

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]]> http://sealfit.sitesasrx.net/blog.php?id=14402 Fri, 30 Jul 2010 00:00:00 EDT Active Recovery http://sealfit.sitesasrx.net/blog.php?id=14408 New to SEAL FIT?...read this
 
Warm Up:  ROM drills

End-urability:  Rucksack Hump or Mountain Hike.  Medium distance (1-2 hours, 4 - 8 miles, 30# load)

Notes:  Equipment:  Ruck.  Active Recovery is about moving your body using a Long-Slow-Distance mode and having fun.  It is also a great opportunity to get out of the artificial environment of the gym and practice a sport, take a hike, etc.  Practicing your internal awareness skills of breath control, meditation and mindfulness are recommended and easier to do while alone on a trek, or wave.  The WOD is merely a recommendation for Active Recovery - do whatever floats your boat.

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

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

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]]> http://sealfit.sitesasrx.net/blog.php?id=14408 Thu, 29 Jul 2010 00:00:00 EDT Bad Frog http://sealfit.sitesasrx.net/blog.php?id=14327
New to SEAL FIT?...read this
 
Warm Up:  ROM Drills.  max push-ups in 2 minutes.  Max wall ball in 2 minutes
 
Strength:   8-5-4-3-2-1 Dead Lift (increase load each set)

Stamina:  4 rounds:  3 x DL @ 85% 1RM, 20 x Box Jump, Jingle Jangle

Work Capacity:  8 RFT:

  • Frog Complex (105#) with burpee chaser
  • Run 400M

Durability:  100 flutter kicks.  100 leg levers.  Yoga or Active stretch 5 minutes

Notes:  Equipment:  KB or DB. Oly set.  Frog Complex:  perform 6 reps of:  Squat Clean, thruster, back squat, back-thruster, then do 6 burpees.  Endeavor to flow through the sequence and not put the bar down.  This is a challenge at 105#, especially as we get into the WOD.  Gonna hurt -- just a bit.  Embrace the Suck.

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

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

Facebook.com/SEALFIT       NavySEALs.com        YouTube
]]> http://sealfit.sitesasrx.net/blog.php?id=14327 Wed, 28 Jul 2010 00:00:00 EDT Free Will http://sealfit.sitesasrx.net/blog.php?id=14324  Free Will

 If new to SEAL FIT, read this

Warm Up:  21 - 15 - 9 Pistols, Push-ups

Work Capacity:  AFAP:

  • Pull-up Ladder 1 - 10 - 1
  • As Many Reps as Possible in 5 minutes of 1-arm snatch (40# - each arm)

Endurance:  Run 10k.

Notes:  Equipment: Pull-up bar, KB or DB.  Pistols are 1-leg squats.  Each leg counts as a rep.  For Pull-up ladder you do 1 rep, then 2...up to 10.  Then you do 10, 9, 8...down to 1.  Rest as little as possible between sets.  You drop off the bar after each set.  For 5 minute amrap snatch - do 5 minutes for each side - 10 minutes total.  Rest as needed during and between sets.  The crux of this wod is not the warm-up or WC, rather the 10k run.  Get through these first two elements and get on with the run.  If time is short, then do the run first, and get in what you can of the WU and WC.

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

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

Facebook.com/SEALFIT       NavySEALs.com        YouTube

]]> http://sealfit.sitesasrx.net/blog.php?id=14324 Tue, 27 Jul 2010 00:00:00 EDT Not a Game http://sealfit.sitesasrx.net/blog.php?id=13841 If new to SEAL FIT, read this

Warm Up:  Burgener Warm Up w/ PVC.  20 x Squat Jump Pull-ups

Strength:  O/H Squat:  8-8-5-5-3-3-1-1

Work Capacity:  AFAP:

  • 4 rounds:  15 O/H Squats @ 115 (from the deck, not racked), 20 Burpees, Run 800 Meters
  • Rest 5 minutes - Hip Mobility Drill
  • Row 2,000

Durability:  Plank hold 3 x 2 minuttes.  Stretch for 10 minutes.

Notes:  Equipment:  Oly Set, rower.    Scale O/H Squats for form.  A note about SEAL FIT and timed WODs.  We are not a sport like CrossFit.  We use CrossFit as a tool to develop work capacity and believe in benchmarking and time workouts to keep our intensity level up.  However, I am concerned with the accuracy and integrity of times being posted for SEAL FIT WODs.  Often they are half what we do at HQ, and truly just do not seem possible, unless I and the guys at HQ who do these WODs daily are actually a bunch of wimps, which is unlikely.  

Our main focus with SEAL FIT is with developing strength and stamina, endurance, mental toughness, the capacity for hard work over any time domain, teamwork, leadership and a heightened state of awareness that comes from this type of training and living life fully.  We are not concerned with beating anyone or winning a contest or sporting event (though that is nice if you are a competitive athlete.)   The monthly challenges are designed to develop mental toughness.  Team competitions are designed to develop team spirit, leadership and how to be a good teammate.  If you can train SEAL FIT with a team you will receive the full benefits of the program, as we do here at HQ.  I hope everyone here understands and can embrace this philosophy, and those so concerned with posting winning times can focus on more important things.

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

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

Facebook.com/SEALFIT       NavySEALs.com        YouTube

]]> http://sealfit.sitesasrx.net/blog.php?id=13841 Mon, 26 Jul 2010 00:00:00 EDT SF Challenge 2 http://sealfit.sitesasrx.net/blog.php?id=14153

Gray doing "1 armed & dangerous" in his FL Garage Box

If new to SEAL FIT, read this

Warm Up:  ROM drills

Work Capacity:  For Time, with 20# vest:

25 burpees,100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats, 25 burpees

Durability:  Yoga 15 minutes

SEAL FIT CHALLENGE 2:  1,000 push-ups for time

Notes:  Please submit your SEAL FIT pictures and videos for consideration to post on this BLOG. 

Equipment:  None.  Welcome to the monthly SEAL FIT Challenge mental toughness WOD.  Chase kicked things off in March with an amazing performance of 3,000 burpees in 6 hours and 35 minutes.  These WODs are programmed as a fun mental toughness depletion event, and not to kill you.  If you have challenges you would think would be fun to do send them to us at info@sealfit.com.  Submit your times to the BLOG.  Since there is no way to know if times are legit or not without a full-length video (which we will not watch) this is the honor system.

NOTE:  We have One Spot left for the August Immersion Camp, and Kokoro camp is filling up fast.  Please call us ASAP (760) 634-1833 if you want to be wait-listed for the August Immersion, or to enroll in the August or October Immersion or Kokoro.  We can now do payment plans if needed.

Please use this BLOG for comments about the WOD, the Forums to post times.

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

Facebook.com/SEALFIT       NavySEALs.com        YouTube

]]> http://sealfit.sitesasrx.net/blog.php?id=14153 Sat, 24 Jul 2010 00:00:00 EDT 3 Bars of Death http://sealfit.sitesasrx.net/blog.php?id=13851

Patrick Sardilli of CrossFit Saint-Hubert, Quebec

Don't mess with this guy - he chopped off the heads of the CrossFit members who couldn't hang with SEAL FIT

Warm Up:  3 rounds:  400 M run, 20 KB swings (55#), 15 pull-ups

Strength / Stamina:  3 Bars of Death

10-9-8...1 of:

  • Dead Lift (1.5 x BW)
  • Bench Press (BW)
  • Power Clean (3/4 BW)

Durability:  Run 2 miles at a fast pace.  Yoga or Active Stretch 15 minutes.

Notes:  Equipment:  Oly Set, This is CrossFit Linda.  Perform 10 DL, 10 BP, 10 PC, then 9 of each, and so on till you get to 1.  An intense WOD when done at Rx.  If in a team setting, group according to load capacity and cycle through as fast as possible.

NOTE:  We have ONE SPOT left for the August Immersion Camp, and Kokoro camp is filling up fast.  Please call us ASAP (760) 634-1833 if you want in, or to enroll in the August or October Immersion or Kokoro.  We can now do payment plans if needed.

Please use this BLOG for comments about the WOD, the Forums to post times.

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

Facebook.com/SEALFIT       NavySEALs.com        YouTube

]]> http://sealfit.sitesasrx.net/blog.php?id=13851 Fri, 23 Jul 2010 00:00:00 EDT Ruck http://sealfit.sitesasrx.net/blog.php?id=13997

When performing a muscle up comes in handy...

Warm Up:  Range of Motion drills

Endurance / Durability:  Ruck at fast pace 8 - 12 miles w/ 40# load.  Yoga or Active Stretch 15 minutes.

Notes:  Equipment:  Rucksack or backpack.  Load with your vest, plates, sandbag, KB or DB wrapped in blanket...get creative.

Please use this BLOG for comments about the WOD, the Forums to post times.

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

Facebook.com/SEALFIT       NavySEALs.com        YouTube

]]> http://sealfit.sitesasrx.net/blog.php?id=13997 Thu, 22 Jul 2010 00:00:00 EDT The SOC http://sealfit.sitesasrx.net/blog.php?id=13839 Again Faster CrossFit Games Video

Addidas CrossFit Games commercial

Warm Up:  Bar Bell Complex (75 - 105#) w/ burpee chaser

Strength:  Work to 1RM Press

Stamina:  5 rounds:  3 x Press @ 85% 1RM, 6 x Body Blast (Burpee-pull-up-KTE), Buddy Carry 50M

Work Capacity:  "SEAL Operator Chief" 6 rounds, AMRAP in 4 minutes, 1 minute rest, of:

  • 4 x Power Clean (135#)
  • 8 x Push-ups
  • 12 x Air Squat

Durability:  Sprints:  10 x 100M (:15 sec rest btwn efforts). 

Notes:  Please submit your SEAL FIT pictures and videos for consideration to post on this BLOG. 

Equipment:  Oly Set, DB.  Chief:  AMRAP of the 4-8-12 for 4 minutes, then rest a minute.  Repeat 5 more times.  In honor of the backbone of the US Navy.  Have fun with this one.  NOTE:  We have space for TWO more Immersion Trainees in August.  Please call us ASAP (760) 634-1833 if you are interested.  We can finance your fee.

Please use this BLOG for comments about the WOD, the Forums to post times.

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

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]]> http://sealfit.sitesasrx.net/blog.php?id=13839 Wed, 21 Jul 2010 00:00:00 EDT Concept Two http://sealfit.sitesasrx.net/blog.php?id=13995

First submission:  Cory and John Border Patrol SOG Air Mobile Unit

Do you want to see your picture or video on SEALFIT.com?  Please submit your cool SEALFIT related pictures or videos to info@sealfit.com and we will post the best.

Warm Up:  15 -10 - 5 each of Chair Box Jumps, HSPU.  Run 400M between sets

Work Capacity:  Concept Two:  For time:

  • Row 250M, 20 x Manmakers (35 - 40# DB)
  • Row 500M, 15 x Manmakers 
  • Row 750M, 10 x Manmakers
  • Row 1,000M, 5 x Manmakers

Durability:  3 mile run @ moderate pace.  Plank holds 3 x 3 minutes each, 1 minute rest between sets.  Active Stretch to finish WOD.

Notes:  Equipment:  Concept2 Rower.  2 x DB.  This one is for Greg Hammond of Concept2, the developers of one of our favorite torture devices, the rowing ergometer.  Greg promised me he would do a SEAL FIT WOD this week.  He also gave us the idea for the chair box-jumps.  From a seated position, explode out of the chair and onto the box.  Jump back to seated position in the chair (just kidding...sit back down for next rep). 

Please use this BLOG for comments about the WOD, the Forums to post times.

Wondering if the program is effective?

Not ready for the work here? The Online Coaching program may be for you...

Facebook.com/SEALFIT       NavySEALs.com        YouTube

]]> http://sealfit.sitesasrx.net/blog.php?id=13995 Tue, 20 Jul 2010 00:00:00 EDT