8 Weeks to SEALFIT : Screening

As part of my fitness training I have decided to follow the programme set out in the book 8 Weeks To SEALFIT by Mark Divine, a Navy SEAL’s guide to unconventional training for physical and mental toughness.  I know this is going to be very hard work, and believe the rewards will be well worth the effort I put into it.

As time allows, I also intend to keep going with the other parts of my current fitness training – Metafit, boxing, kettlebells, rowing and swimming – so I will make it clear which parts of these blogs are specifically SEALFIT.

Monday 28 March 2016

I am continuing with the lemon drink mixture from Matt Ollie Ollerton (of the Channel 4 television programme SAS : Who Dares Wins fame) first thing each morning, at least 30 minutes before any food.  It is half a grated frozen lemon, 1 tablespoon of apple cider vinegar, 1 tablespoon of virgin coconut oil, a quarter teaspoon of cayenne pepper, and hot water.  It definitely kick starts my metabolism !

Be interesting to see what this does...

Be interesting to see what this does…

We had a drive back from an Easter weekend in which took longer than anticipated due to the bad weather brought to us by storm Katie, so it was quite late on when I went down to the gym to do the SEALFIT baseline screening test.  It is just over a mile from the house to the gym, which is a good distance for a warm up or a cool down, which is convenient, and today I walked down and back.  The book is very clear that you must complete the baseline screening test before proceeding any further, and not only do I not have any issues with that, but I welcome it so that I can get an idea of where I currently am.  The test consists of as many perfect Navy SEAL-style push ups as possible in 2 minutes, 10 minute rest, as many sit ups as possible in 2 minutes, 10 minute rest, as many pull ups as possible “before you gas out”, 10 minute rest, a 500 metre swim or a 2000 metre row, 10 minute rest, and a 1.5 mile run.  I decided to really go for form on the push ups and sit ups, did eccentric pull ups, chose to do the row instead of heading off to the pool, and completed the run outdoors.  The row took me 8 minutes 28 seconds, which I was pleased enough with given it was the first time I had gone beyond 500 metres with my rowing.

Enjoying my rowing

Enjoying my rowing

  1. SEALFIT (St Albans – gym) – baseline screening test – 1 hour 08 minutes 56 seconds

Tuesday 29 March 2016

I started the day with Metafit, and as it turned out I was very glad that I did because once I had done that work got in the way of everything else.  I had planned to do the next SEALFIT session and go to boxing training, but that was not possible.  Anyway, Metafit.  Created by a former Royal Marine Commando,  Metafit is a 30 minute class which combines the latest High Intensity Interval Training techniques with traditional bodyweight exercises to set the metabolism on fire.  I have been to a few sessions at the gym now and I am enjoying them.  They definitely hit a full range of motion and I like the early morning start (0630), although it was cold running down this morning.  I should be thankful it was dry.  The session this morning was a new one, called 8 Shapes, and it was tough, and left me sweaty – perfect.  I come away from the classes mostly unable to remember all of the exercises which made up the session, or certainly their given names – I know there was crucifix plank, bouncing squat jumps, side lunges, and that we finished off with a series of sprints.  I think Metafit has been a good addition to my fitness programme and I only hope I can continue getting booked into the very popular class.  I run down to the class and walk back up (because I am incapable of running after the class at the moment), but my Garmin is pretty useless at locating satellites at the moment, so it rarely records the full run.

  1. Metafit (St Albans) – 30 minutes

Wednesday 30 March 2016

After missing the session yesterday, I needed to catch up so I decided to do an early morning SEALFIT session and then try to do another one in the evening.  However, I did not leave the house quite as early as I had planned and by the time I got to the running track it was light enough for me to be spotted and asked if I had a ticket.  I honestly had no idea that a ticket was required to use the running track, though it does not come as a surprise, so I moved on to the path by the football pitches, so that I could use them to measure my 200 metre runs.  This is Training Day 1 and I began with a practice of 25 air squats before continuing with the session, 5 rounds for quality of 20 x air squats, 20 x burpees, and 200 metre runs.  I did my first round at the beginning of the path by the football pitches, my second in the Adizone the other side of the football pitches, my third at the other end of the path by the museum car park, my fourth back at the Adizone, and my fifth again at the Adizone after running 100 metres away and 100 metres back.  The session felt tough, and my legs certainly felt like they had been worked.  My hands were less than pleased with having to do burpees on a path.  I had run down to do the session, I covered 1.1 miles during the session and I walked home.  I was staying at a hotel in Northampton overnight, but I did not get there in time to use the gym to catch up with my missing SEALFIT session, so instead I did a Bear Grylls Primal Power Stretch session in my room.

I did the Bear Grylls Primal Power Stretch Workout Two with the emphasis on spinal mobility.  I began with with the warm-up, 4 breaths in Mountain Pose, 6 Standing Side Stretches, 6 Sweep the Floor and Rises, 6 Extended Mountain Pose to Standing Chair, 6 Extended Mountain Pose to Standing Chair on toes, and 6 Forward Fold to High Plank to Down Dog to High Plank to Forward Fold.  Workout Two is in one block and I repeated it three times for a 30 minute workout (actually 36 minutes), holding each pose for 20 seconds and transitioning between poses for 10 seconds.  I did Extended Mountain Pose; Forward Fold (deep); Forward Fold (eye gaze); High Plank; Up Dog (which I definitely prefer to call Cobra !); Down Dog; Forward Fold (deep); Warrior One (right); Warrior Two (right); Standing Chair; Warrior One (left); Warrior Two (left); Standing Chair; Advanced Standing Chair (on toes); Extended Mountain Pose; Forward Fold (deep); Forward Fold (eye gaze); High Plank; Up Dog (Cobra !!!); Down Dog; Forward Fold (deep); Standing Chair; Advanced Standing Chair (on toes); and Extended Mountain Pose to Mountain Pose.

  1. Run (St Albans) – 1.1 miles – 12 minutes 19 seconds
  2. SEALFIT (St Albans – Adizone) – Day 1 – 1.1 miles – 28 minutes 07 seconds
  3. Bear Grylls Primal Power Stretch – Workout Two

Thursday 31 March 2016

I got up early and hit the hotel gym for the next SEALFIT session.  The gym is actually very good and although it does not have any kettlebells, I was able to use a 10kg dumbbell for the kettlebell swings instead, and I did my runs on the treadmill, which I have not really used before, so that was an interesting experience and I am not entirely convinced that I pressed all the right buttons correctly.  Having said that, I expect I ran a longer rather than a shorter distance each rep through my ignorance.  I warmed up with 10 reps of each exercise in work capacity and then completed 21-15-9 reps as fast as possible of butterfly sit-ups, dumbbell swings, push-ups and a 400 metre run after each set of repetitions.  I did not get home in time to catch up on that elusive missing session…

Hotel gym workout

Hotel gym workout

  1. SEALFIT (Northampton – gym) – Day 2 – 0.7 miles – 19 minutes 31 seconds

Friday 01 April 2016

I finally managed to catch up, doing one SEALFIT session at the gym in the morning and another at home in the evening.  I joined the gym because it was the cheapest way to do a swimming challenge in February, and without that membership I would not be able to do some of these sessions.  This is a good example as it includes both box jumps and rowing.  It was 5 rounds for quality and time of 15 x box jumps, 18 x sit ups, 20 x air squats, and a 500 metre row.  I completed it in 42 minutes 34 seconds, and my rowing intervals were 1 minute 56 seconds, 1 minute 56 seconds, 1 minute 58 seconds, 2 minutes, and 1 minute 57 seconds.

The second SEALFIT session was Grinder PT.  I did 2 rounds of 10 x run and drop, 10 x 10kg kettlebell squat jumps, 20 x push ups, 20 x leg levers, 15 x burpees, 15 x 4-count smurf jumping jacks, 15 x tuck jumps, 20 x 10kg kettlebell thrusters, 20 x push ups (narrow), 20 x crisscross jumping jacks, and could have completed the third round if I had had the time available.

  1. SEALFIT (St Albans – gym) – Day 3 – 42 minutes 34 seconds
  2. SEALFIT (St Albans) – Day 4 – Grinder PT

Saturday 02 April 2016

We went for a walk on Saturday morning around St Albans, and together with the other walking I did through the day I accumulated over 10 miles.

I also did a SEALFIT session in the afternoon.  It was as many rounds as possible (AMRAP) in 20 minutes of 5 x eccentric pull ups, 10 x push ups and 15 x air squats.  I managed 11 rounds.

Kept count of the rounds on my pacing beads

Kept count of the rounds on my pacing beads

  1. Walk (St Albans) – 4.3 miles – 1 hour 31 minutes 12 seconds
  2. Run (St Albans) – 1.1 miles – 10 minutes 41 seconds
  3. SEALFIT (St Albans – Adizone) – Day 5 –

Sunday 03 April 2016

I had the children with me for the weekend so we took a visit to Whipsnade Zoo and enjoyed a walk in the fresh air.  I did SEALFIT yoga in the evening.

  1. SEALFIT (St Albans) – yoga

Positives from this week : I have completed a first week of SEALFIT training, have enjoyed it, and can already see and feel positive results.

This entry was posted in Avalanche Endurance Events, Elan, Fitness Training, London Marathon, Long Drag, Paras'10, Ricochet, The 100 Peaks Challenge, The Fan Dance. Bookmark the permalink.

1 Response to 8 Weeks to SEALFIT : Screening

  1. Pingback: 8 Weeks To SEALFIT : Week 1 : The Baseline | JamesA's blog

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