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.
Monday 02 May 2016
Metafit was more of the same, doing the Al Frego Matrix again, and I can definitely feel my performance improving. I gave it everything, which is what you have to do with a class like that, while knowing that I was going to launch myself into my SEALFIT session straight after it. I have sent my Garmin Fenix 2 in for repair or replacement, and cannot wait to get it back so I can start recording these sessions properly again, because my phone app reckons the class lasted 48 seconds.
SEALFIT Week 3 : Stamina : Day 2
I moved from the fitness studio to the gym and got straight into my SEALFIT session, 3 rounds of 200 metre run, 25 x jumping jacks, 15 x sit-ups, and 5 x hand-release push-ups. I ran for 1 minute on the treadmill at a setting of 7 for the 200 metre run. The work capacity section was a 20 minute AMRAP of 400 metre run, 10 x thruster, and 10 x knees to elbows. I position myself between the treadmill and the pull-up bars, ran for 2 minutes and 30 seconds at a setting of 7 for the 400 metres, and used a 25kg barbell for the thrusters, completing 4 rounds plus the run in the time allowed.
KOKORO Yoga 30-Day Challenge – Day 9 – Recovering Warrior: Restore, Reset and Renew
“We all have times of struggle- it is a common thread of humanity. Stress on the physical, mental and emotional system can be challenging to bounce back from. Even if we logically understand a trauma, our nervous system does not operate that way, it needs reprogramming. Trauma comes in many forms; some of you have been to battle overseas, other people survive abuse or everyday events like a car accident. All 3 of these examples can create what is known as PTSD (posttraumatic stress disorder). To recover, we need support, tools, and patience. For recovery one of the best tools is a body scan which we will introduce to you in this video. Remember: to recover we need commitment, forgiveness, and compassion.”
- Metafit (St Albans – gym) – 30 minutes
- SEALFIT (St Albans – gym) – Day 2 – 32 minutes 30 seconds
- KOKORO Yoga (St Albans) – Day 9
Wednesday 04 May 2016
The spin class this morning was with Chloe Charlton and was mostly sprinting, making it different to last week. I covered 16.9km, but I am not sure that is important. I still need to work on hitting the required rpm.
SEALFIT Week 3 : Stamina : Day 3
I carried on straight from the spin class, and the session began with a 500 metre row, which felt good, then 3 rounds of 10 x kettlebell deadlifts, 10 x 2-count mountain climbers, and 10 x push jerks. I used a 15kg dumbbell (because I could not find a 16kg kettlebell), and a 25kg barbell for the push jerks. The strength section was 5 x 5 repetitions of sumo deadlift high pulls, which are as hard to do as they are to say, and I used the 25kg barbell for them as well, but all of this was simply a prelude to an intense work capacity section of the session : 500 metre row, 25 x SDHP, 25 x wall balls, 25 x dips, and another 500 metre row. I used an 8kg medicine ball, and as I did not have a suitable wall to use simply threw it into the air and caught it. I was completing the set for time and it took me 10 minutes 11 seconds.
KOKORO Yoga 30-Day Challenge – Day 10 – Service to Your Community, Family, and Yourself
“Service is a big part of our practice and the yoga culture. How do we serve ourselves? Morning ritual, box breathing, eating nutritious whole food. How do we serve our community? Community service, impromptu litter clean up, getting to know your neighbors. How do you serve your family? Being present without electronics, cultivating loving and clear communication, and making sure you hug each other every day. These are a few examples of how to introduce service each day in some way. Being of service to something outside of ourselves it the path of the warrior and we invite you to embody this. In this video, Catherine will discuss ideas on how to be of service.”
I went into the gym while Debbie was seeing the osteopath, and happened to spot Andy Trevillion. I had identified him as a Personal Trainer who could be very useful to me because his CV showed qualifications in Crossfit and Olympic weightlifting, and I wanted someone who would understand the programme I was following. I talked him through what I was doing and asked if he could be available for a session to go through weightlifting technique with me. I am very happy to say that he said yes, although I do have to wait until next Thursday to see him. I then carried on with what I had intended to do in the gym, which was 5 rounds on the weight machines devoted to legs. I did 5 sets of 10 repetitions on the leg extensions (32kg/70lbs), leg curls (36kg/80lbs), and leg press (80kg/175lbs), and also added in some sets with individual legs. I am going to try to do these at least once a week from now on.
- Spin (St Albans – gym) – 45 minutes
- SEALFIT (St Albans – gym) – Day 3 – 30 minutes 41 seconds
- KOKORO Yoga (St Albans) – Day 10
- Weight machines – legs (St Albans – gym) – 5 x 10 repetitions
Thursday 05 May 2016
Today was just packed with work, so I only managed to create an opportunity to continue with my daily Kokoro Yoga.
KOKORO Yoga 30-Day Challenge – Day 11 – Nutrition: Taking it to Another Level…it isn’t Just Food
“Proper nutrition is breath, whole food, water, sleep, thoughts, loving relationships, enjoyment of your profession, and time spent in nature. Today start to notice how you nourish yourself. Are your choices ones that assist you on the path to being the healthiest version of yourself or do they keep you in a cycle of suffering? Are you putting off better nutrition because you are comfortable eating crappy food, watching TV late into the night and sleeping 4 hours a night? We know you can do it, get uncomfortable with the bad habits and comfortable with change for a more powerful and thriving you!”
- KOKORO Yoga (St Albans) – Day 11
Friday 06 May 2016
SEALFIT Week 3 : Stamina : Day 4
Once again I had some catching up to do with my SEALFIT sessions, so today would be Grinder PT. I went to the gym 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 improved to 3 rounds this week. The session suggests 20 minutes of LSD run, ruck, or swim, and as I was too late to get into the pool, I decided to do 20 minutes of LSD run on the treadmill, on a setting of 4. I got something of a stitch in my left side after about 15 minutes, but decided I would keep going for 30 minutes instead of 20, and it felt good to be doing that.
Saturday 07 May 2016
Sunday 08 May 2016