Friday August 28,2015

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The gathering in the morning.  Checking out the whiteboard

The gathering in the morning.  Checking out the whiteboard

Team Day

Why We Train Together As A Team

(From Mark Divine's Unbeatable Mind)

Team training builds Kokoro because:
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We hold ourselves to a higher standard when training with others
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Our teammates also hold us accountable
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We are motivated by the mighty effort of our teammates and want to match it
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We are encouraged to push harder and succeed by our teammates
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We are empowered when we take our minds off our own petty issues, helping our team succeed instead
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We are reminded of our own faults and limitations when we see our teammates struggle and fail. Then when we struggle and fail we do not shy from receiving help
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A team’s Kokoro, or Team Spirit, will buoy our own personal spirit. We draw strength and courage from a team firing on all cylinders

 

 

Today's Workout

Box Breathing together

12 cycles

 

Two Man Team

2 minutes on, 1 minute off

KB Swings 53 pounds

Dips

Sandbag getups 60 pounds

Row for calories

Sandbag lunge steps 60 pounds

Situps

 

Teams work together to come up with the best way to get alot of work done in 2 minutes.  Teams do not have to distribute the work evenly.  Keep track of reps at each station with chalk on the ground.  then, add together for total score

Mike Drew and Card Steel win todays workout...excellent.

 

Finisher

6 minutes of Stillwater

Clear your mind

Discussion of the Big 4 (Breath Control, Positivity, Visualization, Goal Setting)

Have a great weekend

Quote of the day

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Why do we train so hard, every day?

 

Mark Divine writes about this often as it is an integral part of the SealFit philosophy:

 

Humans need their bodies to operate at peak capacity. It affects everything else in our lives. When we are physically strong, we are “healthy” inside, we are mentally alert and more connected spiritually. In essence we are happier people and more useful to others. We are productive and don’t expect to be taken care of. We contribute more than we take. We serve and love. Everyone seeks this at some level, but most are held down by a system that encourages and rewards mediocrity. Disciplined physical training can set us free from this downward spiral. We don’t need to be an elite athlete or Navy SEAL. No we just need the right attitude and to sharpen our sword daily. We must train for life.

Outstanding!  If you dont know the Unbeatable Mind Program, seek it out and find it.  Some of the best stuff I have ever read.

Mon Aug 24, 2015

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Back from SealFit Basic Training seminar.  It was really a wonderful experience to be part of so many like minded people getting together to learn, share and grow. 

It was an interesting group comprised of individuals drawn to SealFit from the physical mountain like the Kokoro graduates and others who found their way to Encinitas through the Unbeatable Mind program.  The program went over the SealFit principles of the 5 Mountains that we train every day (Physical, Mental, Emotional, Intuition and Kokoro).  I really enjoyed reconnecting with a few of my Kokoro 30 swim buddies.

Back at the RRL we did this one today:

RRL Warm Up

Warm up Back Squat

Then

Back Squat

5-5-5-5-5

Then

EMOM for 8 minutes

Snatch x 2

Then

Row 1000

50 OHS @ 95 lbs

25 Burpees

For time

Monday Aug 17

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Mulch Community Service Workout this morning

Indian Run to the nearby school

Move mulch for 30 minutes.  Partner workout:  20 burpees while partner uses rake or pitchfork or wheelbarrow, switch until job is done

Indian run home

Then

5 Sumo Deadlift Highpull

5 burpees

10 min AMRAP

With partner, 2 man teams.  Partner 1 does 5/5 while Partner 2 rests.  Switch and get in as many rounds as possible in 10 minutes.

Josh and I got 22 + 4 SDHP

Michael and Chris got 26 rounds!

Great work everyone.  I am proud of the RRL today

Sunday Aug 16, 2015

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Track/Stadium workout

Up every staircase and do 3 burpees.  Go around the stadium like that. 

at one end, do 5 dips

other end, 20 vups

x2 laps

 

Then

Suicide sprint 50 yards

then

Bear crawl 20 yards/lunge 20 yards for 100 yards

return with Burpee braod jump/sprint

then

teams of 3

run 1 lap while team mates hold plank

then

Lateral burpees over tackling dummies

x3

hops over tackling dummines

x3

Indian run through campus

 

Make up your own or do this one or make up your own, but go for 1 hour continuous effort.

I wore a 28 lb vest today

Friday Aug 14, 2015

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The Quest for the Giant Bluefin Tuna continues!

Great workout today that will certainly help with mental toughness and overall output.

1. Every Minute on the minute (EMOM)

Odd minutes- 12 Wall Balls + 5 Toes to Bar (T2B)

Even Minutes- 12 Kettlebell Swings @ 70 pounds + 5 T2B

14 Minutes

 

2. 2 mile hill run

 

Great workout and great format.  The 12+5 was perfect for this.  Both exercises allowed for the reps to be easily completed in the first few minutes but became progressively harder as the workout went on.  It was possible to complete if you were going at max intensity. 

Love this format and I really love the EMOM workouts which are essentially an interval workout

Have a great weekend

Mon 8-10-15

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I had the opportunity to be an intern coach at SealFit 20x at the SLTC facility this weekend.  Having graduated  SealFit Kokoro 30 and surviving 20 hours in Goruck Selection, this training was not new to me.  However, coaching was different. 

Kokoro changed my life and I learned lessons that I use everyday for success in my business, family and personal relationships.  I learned lessons that didn't really sink in for a year.  I am so grateful for that experience.

The opportunity to be on the other side of the training is one that I enjoy because I learn more as a coach than I did as a student.  Thank you to SealFit, SLTC and the students of this class for letting me be a part of it.  The entire finishing class are studs in my book.  You showed up, overcame your doubt and fear and accomplished 20x more than you believed was possible. 

I lead the group through our Gratitude exercise and Stillwater.  Unfortunately for them, the event was not over and it broke into chaos shortly after.  I recommend slowly coming back to consciousness rather than getting hit with a hose...

I lead the group through our Gratitude exercise and Stillwater.  Unfortunately for them, the event was not over and it broke into chaos shortly after.  I recommend slowly coming back to consciousness rather than getting hit with a hose...


Today at the garage:

Back Squat

5-5-5-5-5

 

Then

 

5-10-20-10-5

Front Squat @ 95 lbs

Box Jump/Step Ups @ 30"

Sumo Deadlift Highpull @ 95 lbs

 

5 mile Run

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WOD: 5 mile run

WOD: 5 mile run

Friday

Run 5 miles

We did a familiar and popular course, but chose to run it the reverse way that we normally do it.

RRL-up Minnekahda Place-Down Minnekahda Rd-Winding Way-Left on Riverview, Left behind park to Young-Up Young and take right on Mississippi-To old RRL-return same way but pass Winding way, cross Hixson Pike, up Duane, right on Dallas-Back to RRL

 

37:57

Beep Test/Front Squat

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Beep Test today. 

See this post and this one for our previous Beep Tests and a video of how to do it and our exact recording that we listened to.

Very simple...Start a 20 meter shuttle run when the beep sounds.  Turn around and come back on the next beep.  Continue as long as you are able.

Top times were Jimmy and Josh coming in on the first heat in the low 11 to 11.3 and Rusty getting 11.4 and me with 11.8, my new PR.  Mike Drew threw a shoe in the late 10's because of the new super grippy driveway and was out.  It was unfortunate because I think that Mike can get into the 12th round pretty easily.

We did 2 groups.  Group 1 did the Beep Test while Group 2 did

Front Squat 5-4-3-2-1

By the Way, here are some before and after shots of the driveway.

Before

  

 

 

AFTER

 

I added sand to the mix for super grip.  We havent tried Bear Crawls yet or pushing the sled...

I hope it is not too aggressive.  I can promise you that no one is going to slip on this driveway!

7-31-15

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Great one this morning with some new guys at the RRL.  Welcome...hope you return

 

2 workouts...both with the same format.  EMOM  Every Minute on the Minute...even minutes one exercise and odd minutes another.  Both 12 minute running clocks.  Love this format

1. Even minutes- Power Clean + Hang Squat Clean @ 155 lbs x2

  Odd Minutes- 1 Bar Muscle Up + 1 Chest 2 Bar Pullup + 1 Toe to Bar

 

2. Even Minutes- Wall Ball Amrap

  Odd Minutes- 5 burpees

Last minute Max Burpees

 

Have a great weekend!!