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Tuesday, 02.09.10: Zen 101

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Warm Up:  Dynamic Range of Motion drills - 15 minutes.

Work Capacity:

3 rounds:  Max distance run in 10 minutes.  Max push-ups 2 minutes.  Max sit-ups 2 minutes.  Max Flutter-kicks (4-count) 2 minutes.  Max Squats 2 minutes.

Durability / Awareness:  Sitting Meditation.  10 minutes sit in a comfortable position, back straight.  Soften the gaze and begin to count your breath.  Each breath cycle is one count.  Try to count to 10 without thinking about anything but the breath count.  When you find your mind wandering, just bring it back to the count.

Notes: Equipment required: none.  Limit transition between rounds and sets to hydration breaks.  Comments welcome on the BLOG, post times in the forums.

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THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

If  you are new to this style of training, please use our  Online Coaching

 

7 Comments:

1. looks good!
Comment by mike — February 9, 2010 at 12:57am
2. you guys can do this im gonna smoke a newport.
Comment by Lazy — February 9, 2010 at 1:00am
3. What is Dynamic Range of Motion Drills? Video available?
Comment by Mike — February 9, 2010 at 8:25am
4. Yoooo, yo, yo, yo Mike! There is no specific list of Dynamic ROM drills. Do the Sampson Stretch, Hip Mobility Drill, stretch out those hammys, quads, and groin. Do some high knees, lunges, side lunges. There is no set doctrine for this, just get nice a loooooose, warm the mus-kles.
Comment by Tyler — February 9, 2010 at 12:43pm
5. looks like tyler has taken a different approach to answering questions haha
Comment by the guy — February 9, 2010 at 4:26pm
6. Another day, another shot ......... Yep, comedy at it's best!
Comment by Shawn — February 9, 2010 at 5:14pm
7. Thought i was really good doing my first sealfit wod, then realised i was meant to do 3 rounds... :(

11 February 2010

Sealfit Workout (1st!)

15 min active stretch
10 min max run (3 rests)
2 min max push ups - 69
2 min max sit ups - 81
2 min max flutter kicks - 57
2 min max squats - 77
10 min meditate
Comment by Mitchell — February 11, 2010 at 5:11am

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