IS SEALFIT FOR ME?
THESE WODS ARE FOR SEASONED OPERATORS, INDUSTRIAL ATHLETES, AND HARD CORE ADVENTURE ATHLETES. IF YOU ASPIRE TO BE ONE OF US, THEN PROCEED WITH CAUTION…THESE WODS CAN LEAD TO OVERTRAINING – LISTEN TO YOUR BODY!

SEALFIT is a comprehensive training program that covers training of the body, mind and spirit.  The full spectrum of the training is experienced at SEALFIT’s Camps & Academies

The workouts posted on our BLOG are “Operator WODs” programmed by founder and Head Coach Mark Divine. They are designed as a physical training regimen for experienced athletes that mirrors the demands and competencies required of elite Special Operations professionals. It is one of several training tools we use at SEALFIT and it is offered to the public as a free resource at this time.

If you are a member of a military or LEO unit these workouts are best done as a team to achieve maximum benefit in leadership development and team spirit / effectiveness.  A team that suffers together, accomplishes great things together.  If you are new to SEAL FIT, and this type of training in general, please use the BLOG or Forums to answer questions and view the exercise demo videos.  Additionally we want you to be cautious of over training – a serious issue if your body is not ready for the load and intensity of this training program.

Special Operators and serious CrossFit athletes who have trained their body and minds to handle tremendous loads will have no problem handling the load of  the workouts as posted.  If you don’t have the time, or don’t feel you can handle the load, then scale the WODs and / or break them into two segments as follows:

Monday / Wednesday / Friday WODs:

• AM: Range of Motion, Strength and Stamina (can do run here if programmed)
• PM: Warm-up, Work Capacity and Durability (can do run here also)
• Once a week do the entire WOD in one setting for mental toughness development.
• Note you can vary this arrangement as suits your schedule or gym. Some will do Strength/ Stamina one day, followed by the Work Capacity and Durability the next.

Tuesday / Thursday and Saturday WODs:

• Do as prescribed, or consider a Crossfit.com (or our affiliate uscrossfit.com) WOD in lieu of the SEALFIT.com WOD.

Additional Rest Days:  If you find yourself feeling worn-out, lethargic and down, then you likely need an additional day of rest.  Do NOT hesitate to take the day off.

We encourage you to get out of the simulated training environment of the gym and do your work outside.  No program will custom fit everyone…use these WODS as tools in your kit bag and experiment with the load.

Full range of motion and integrity of movements, as well as team focus, are more important than posting a “winning time.”

SEAL FIT WOD programming goes beyond traditional CrossFit programming by integrating:

1. Warrior Spirit development utilizing classic eastern tools such as breath control, meditation and yoga
2. Strength development
3. Stamina development
4. Work Capacity development – using programming similar to CrossFit or drawn directly from CrossFit
5. Endurance development – specifically running, swimming and rucking.
6. Durability – core development, joint strength, and extremity care, along with proper rest and re-fueling are all introduced in the WODs, and trained in depth at the Academy.
7. Teamwork and Leadership development – our WODs are best done as a Team, and good teamwork and leadership development are a focus at the Academy and SEALFIT camps.

Please feel free to contact us with questions or to enroll in a training event. We can be reached at (760) 634-1833 or info@sealfit.com.

As always – train hard and safe, and most of all have fun. — Mark Divine, Head Coach

HOW SHOULD I EAT WHEN DOING SEALFIT?

50% of elite level training is 80% about proper nutrition. (I think Yogi Berra said something along those lines once but not referring to nutrition!). What you fuel your body with is critical for developing strength, recovery, and mental acuity. SEAL FIT focuses primarily on the Quality of the food we eat, and to a lesser extent on the Quantity of the same food. We believe that of utmost importance is hormonal balance, and shifting your nutrition metabolic engine from sugar-burner to fat-burner.

Processed grain, in the form of breads, pasta, cereal and most other things in a box with label, are the enemy to good health and fitness. These processed carbs enter our blood stream faster than glucose in the form of glycogen, and send our insulin levels skyrocketing throughout the day. When it drops back down we are sent a “hormonal hunger” message in the form of a craving to have more of the same junk. In this vicious cycle, the body burns sugar, and stores fat. That is why we have a billion-dollar industry selling low and no-fat products, as if fat was the enemy. It is NOT. Fat is good (or we should say good fat is good). Become a fat burner and burn fat, rather than store it.

• EAT meat and vegetables, nuts and seeds, some fruit, little starch and no sugar in 4-6 meals per day.
• AVOID processed carbs – breads, pasta, cereals, except on your 20% cheat days (see below).
• DRINK 50-60% of your bodyweight in ounces each day of fresh filtered water. Alkaline water (enhanced PH is what we use at SEALFIT HQ…great stuff!).
• DO THIS 80% of the time. Then cheat like a mother 20% of the time. Life is too short to be perfect.
• PROTEINS Get from lean meat sources (unless vegetarian). Identify this first in every meal and use roughly 9 grams per main meal.
• FAT has 2.5 times the caloric energy that carbs. Use 3 grams per main meal (+/- as needed to adjust energy levels, satiety, and “leanness”)
• CARBS Get from green vegetable sources. Use about7 grams per main meal. Limit starches. Eliminate gluten and processed grains in form of pastas, breads, cereal.

RECOMMENDED READING

• Natural Hormonal Enhancement, by Rob Fagen
• Paleo Diet for Athletes
• The Primal Blueprint, by Mark Sisson
• A Week in the Zone, by Barry Sears

SHOPPING RECOMMENDATIONS

• Shop around the edges of the store, not in the aisles
• Look for “certified” organic whenever possible
• Natural peanut/almond/cashew butter
• Meats – lean, organic, grass pasture, free-range cows, no hormones or antibiotics
• Chicken/Poultry – free-range, cage-free
• Milk – raw, whole milk
• Eggs – free-range, cage free chickens
• Bread / Pasta / Cereal – AVOID. If you must eat use No “enriched” flour – use sprouted grain or whole grain
• Saturated Fats – Good for you. Must keep your sugar (and processed carb intake low or you will store fat!).
• Fats – olives, olive oil, nuts, seeds, avocados

SEAL / SOF Trainees:

Please use our Candidate WOD (CWOD) to prepare your body to max out the PST requirements. You will want to work this area first, before embarking on the complex and difficult Operator WODs. The Op WODs require some personal coaching with Olympic Lifts and Power lifts – which is difficult to learn alone. Please use caution if trying to do these lifts alone. They have a lot of nuances that take years to learn.

Also consider doing the Navy’s program. Once you complete that, then you have no excuses, and can begin our CWODs.

The SEAL FIT online coaching program is a way to get online coaching support if you seek to embark on this type of functional training – whether you are a SEAL Candidate or a civilian who seeks to learn to train like the SEALs train.

NAVAL SPECIAL WARFARE SCOUTS:

The Naval Special Warfare Center has the following to say about SEAL Candidate training:

The Naval Special Warfare Physical Training Guide is the official training/preparation resource endorsed by NSW for all Navy Special Operations programs (SEAL, SWCC, EOD, DIVER, and AIRR). The Physical Training Guide, along with additional supporting documents, can be found here:
Physical Training Guide

Additional information and discussions related to the Physical Training Guide can be found here:

Additional Training Information

The Physical Training Guide supersedes any previous publications such as the “BUD/S Warning Order”. The Physical Training Guide was developed by the NSW Director of Fitness in collaboration with several Spec War operators, instructors, and medical specialists. The recommendations in the Physical Training Guide reflect the most current and accurate knowledge regarding the demands of programs such as BUD/S, the physical qualities necessary to succeed, and injuries associated with participation. The recommendations are evidence-based and empirically driven based on years of research on military and athletic populations. The Physical Training Guide focuses on developing running and swimming proficiency, muscular strength and endurance, and flexibility as well as core strength. Recommendations are intended to promote progressive development in these areas within a reasonable amount of time spent training daily and over a realistic duration (approximately six months), and utilizing equipment or facilities likely to be available to the majority of candidates. It is assumed that most candidates are healthy, young, moderately fit, and motivated to improve. It is recommended that the Physical Training Guide be followed fairly closely, but there is allowance for variation or modification in certain circumstances. This includes candidates who have either a lower baseline fitness level or a more advanced level of fitness than the typical candidate. It is also recognized that some candidates will have access to qualified advisers (such as SEAL Mentors) who can help them adjust the basic program to their specific circumstances (fitness level, experience, resources) while still maintaining the core principles advocated in the Physical Training Guide.