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 – gym classes (Metafit, Go Tri and spin), boxing, kettlebells, rowing and swimming – so I will make it clear which parts of these blogs are specifically SEALFIT. This week also sees me begin a 30 day KOKORO Yoga challenge, another aspect from Mark Divine to add to my training.
Monday 25 April 2016
I ran down to Metafit, the first of three gym classes I would be taking on this week. I had defrosted the car before running down to the gym, and it was freezing out there. It is on mornings like this that I wish Garmin would just find a satellite… Anyway, Metafit takes place inside, so that was good, and this morning brought us a new session, named the Al Frego Matrix. We worked up and down two groups of four exercises, listening to the soundtrack for instruction and also following the lead of Sam Sage, who takes the class, doing lots of active movements like walking lunges, burpees and sprints, before finishing off with core exercises on the floor. I enjoy the intensity and variety of the class, and if the blurb is to be believed it carries on burning some time after the class itself ends.
SEALFIT Week 2 : Strength : Day 2
Immediately after Metafit I went outside to brave the cold for my SEALFIT session. I do like training outside, still preferring it to being inside a gym, and as the things I am doing at the moment do not often allow me to train outside I have to take the opportunity when it arises, even if it is a freezing cold, windy morning. I ran from the gym to the Adizone in the park for the 500 metre run, then did 3 rounds of 5 walking lunges on each leg, 10 push-ups and 15 sit-ups. This had me ready for the 20 minutes AMRAP of 25 metres walking lunges, 10 burpees, and 25 metres jogging back to the start. I completed 7 rounds plus one extra set of the walking lunges. My legs really felt like they had been worked after the Metafit and SEALFIT sessions.
I did all the companion sessions of the KOKORO Yoga before moving on to Day 2 of the Challenge.
KOKORO Yoga 30-Day Challenge – Day 2 – Developing Your Morning Practice – Overcoming Being Versus Doing
“We know with a busy life that carving time out for your daily practice can be challenging as we have heard from academy participants over the years as well as our own experience of juggling practice and schedules. If you have to wake up 15 min. early for the next 30 days to watch this brief morning practice transform your life, we challenge you to do it. In this video, Mark will guide you through a morning ritual that will anchor, inspire, and propel you forward into Kokoro Spirit.”
I went for a swim in the evening, which felt very good, and I managed 36 lengths in the time available. I do believe I have got faster since my swimming in February, and now need to increase the amount I do each week.
- Run (St Albans) – 0.9 miles – 9 minutes
- Metafit (St Albans – gym) – 30 minutes
- SEALFIT (St Albans – Adizone) – Day 2 – 32 minutes
- KOKORO Yoga (St Albans) – Day 2
- Swim (St Albans – pool) – 36 x 25 metre lengths – 26 minutes 42 seconds
Wednesday 27 April 2016
I started Wednesday with an early morning spin class at the gym. I had never taken a spin class before now, so did not really know what to expect. I was not expecting to get saddle sore so soon, though. The class was taken by Sonja Hill and we spent a lot of time climbing. I covered 18.8km through the class and was sweating buckets by the end of it. I could not hit the required rpms, so that is something to work on.
KOKORO Yoga 30-Day Challenge – Day 3 – Connect to Your Fighting Warrior – Higher Purpose
“You might be feeling the tug of your unconditioned ego saying, ‘Forget this challenge, I have better things to do.’ We challenge you to fight! Don’t listen to that part of yourself that doesn’t serve your highest potential and resists change. Listen to the warrior within. The Inner warrior knows it can do anything for 30 days and overcome challenges like schedule, attitude, or social limitations. We want you to win because this world needs more people who are connected and present in their day to day choices. In this video, you will learn a martial arts breathing technique guaranteed to fire you up to strike down the negative thoughts and win in your mind.”
And then disaster struck – my Garmin Fenix 2 froze. I tried everything to correct it but am going to have to send it back to either be repaired or replaced. It has served me well for about 3 years, but I am expecting to get a few more good years out of it yet. It is a real pain having to record everything on the Strava app on my phone.
I took Debbie down to the spa at the gym and decided to do some leg work on the weight machines, doing 3 rounds of 10 repetitions of leg extensions, individual leg extensions, leg curls, and leg presses. I recorded the weights in lbs, doing 70lbs on the leg extensions, 60lbs on the leg curls, and 100lbs on the leg presses.
SEALFIT Week 2 : Strength : Day 3
I went back to the gym in the evening for my SEALFIT session, and I think it is good that I am doing different things at different times, because that should get my body used to reacting well whenever I need it to. This session began with 3 rounds of 200 metres run, 5 x strict presses, 5 x dips and 5 x jumping jacks. I ran on the treadmill, for 1 minute at a pace of 7. I used a 25kg barbell for the strict presses. I had not planned ahead for the dips, so I had to improvise on the fly, using the end of workout bench which had not been put back after use. The strength part of the session was 5 x 5 push presses with the 25kg barbell. For the work capacity I completed 4 rounds for time of 400 metre run, 10 x push presses, and 10 x ball slams. I ran 2 minutes at a 7 pace on the treadmill for the run, pushed the 25kg barbell, and used a 10kg medicine ball with handles for the ball slams, not actually slamming it because I was not sure how that would go down in the gym. I still felt it from the downward motion. My 4 rounds took 17 minutes 02 seconds.
Time for another nutrition alert. I have started taking a raw vegan protein powder after training, Warrior Blend by Sunwarrior. I chose to go with something plant-based because I wanted to avoid gluten and dairy. It is chocolate flavoured and does taste good, if a little ‘powdery’. It definitely makes a difference.
- Spin (St Albans – gym) – 47 minutes 12 seconds
- KOKORO Yoga (St Albans) – Day 3
- Weight machines – legs (St Albans – gym) – 3 x 10 repetitions
- SEALFIT (St Albans – park and gym) – Day 3 – 35 minutes
Thursday 28 April 2016
I jogged down to the gym for my SEALFIT session. It was later than I had intended to get there, but I was determined to keep on schedule this week.
SEALFIT Week 2 : Strength : Day 4
This morning was Grinder PT. I stuck to the same session and did 20 minutes of 10 x run and drop, 10 x 10kg dumbbell 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 dumbbell thrusters, 20 x push ups (narrow), 20 x crisscross jumping jacks. I completed 2 rounds plus the first 4 exercises. The session suggests 10 minutes of LSD run, ruck, or swim, and I decided to do 30 minutes of swimming, again like last week, and improved to 42 lengths in the time.
KOKORO Yoga 30-Day Challenge – Day 4 – Train Like A Jedi
“When we think of Jedi Warriors we think of the light overcoming the darkness. The strength of knowing we can plug into something greater than ourselves. Use the force today in everything you do. Look for the silver lining in every aspect of your day today. Resiliency, discipline, and commitment to your mission are key components to being in sync with the force. The force is known as prana, chi or ki in the ancient martial and yoga techniques. You were born with the force and it is all around you. In this video, you will be introduced to a Qigong method of connection and rebalancing.”
- Run (St Albans) – 1 mile – 12 minutes 23 seconds
- SEALFIT (St Albans – gym) – Day 4 – 23 minutes
- SEALFIT (St Albans – pool) – Day 4 – 33 minutes – 42 x 25 metre lengths
- KOKORO Yoga (St Albans) – Day 4
Friday 29 April 2016
Sunday 01 May 2016
I found the written copy of a tabatta from June 2011 which I used to do when I was training with Christianne Woolf, and decided to give it another go. It is 4 x 20 seconds with 10 seconds rest, doing bicep curls with 10kg dumbbells, squat jumps, tricep dips, alternate lunge jumps, press ups, shoulder presses with the 10kg dumbbells, sumo squats, and full jump up sit ups. It felt as good now as it did then, and I am going to keep it as part of my weekly training.