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Join us for a Fitness retreat in San Diego

Wednesday, 03.10.10: Still Water

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Warm Up:  Bar Bell Complex (75 - 105#), push-up chaser

Strength:  Work to 3RM Front Squat

Stamina:  15 x Front Squats at 90% 3RM.  60 x Box Jumps.  30 x Man Makers (35#).

Work Capacity:  AMRAP 30 minutes:

  • 5 x Power Snatch (95#)
  • 5 x O/H Squat (95#)
  • 200M sprint

Durability:  Run 2 miles at moderate pace.  Stretch & Awareness work.

Mental Toughness / Awareness:  Meditate 15 minutes.  Sit with back straight on a chair or in "zazen" position on knees.  Close eyes, and center your mind on your breath.  Start to count your breath cycles (in / out = 1 cycle).  Try to reach 10.  When you find your mind wandering (after you get to "2" probably) just bring it back to the count.  This is a classic Zen meditation practice.  Practicing some form of awareness daily will reap huge rewards for your training, health and general feeling of peace and happiness.  We are doing it daily during the immersion camp and it really balances out the intense training.  My martial arts mentor, "Kaicho" Nakamura, told us that "still water runs deep."  He was referring to our state of mind.  Meditation will make our minds like the deep, still water of a lake, rather than the turbulent, choppy water of the rapids in a river.  At SEAL FIT, we strive for the still water and avoid the rapids. 

Equipment required:  Oly Bar, Box jump, Dumb Bells.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

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.

Not ready for this WOD?  See  Online Coaching

 

14 Comments:

1. This wod looks awesome. RE: the awareness stuff... please keep pushing this guys, it's such an underrated and under studied subject in athletics.
Comment by Deadly Nedly — March 10, 2010 at 12:05am
2. dissapointed at my local gym due to space constraints. im gonna have to sub the 200m sprints for 100 yard fireman carrys@ 95lbs. great wod however
Comment by Andre — March 10, 2010 at 12:11am
3. i put off doing the breathing awareness stuff the first few times it was put up, but i eventually decided to give it a shot and its no joke... i've been doing it ever scence and i can see a difference in my breathing while doin the wods each day... it seems to give u a little extra push mentally as well.
Comment by G — March 10, 2010 at 12:12am
4. Hey Rich & Drew, was hoping I could get in touch somehow and pick your brains about a few things? Drew, saw your email addy posted but wanted to be sure it was cool to send one through to you? Rich, I don't have yours but if you don't mind answering a few questions you can reach me at cpgindab@aol.com Thanks in advance guys!
Comment by CPG — March 10, 2010 at 12:21am
5. CPG- ill send you an email. Due to my professional work, I cannot post under my full name or make my email address(s) publically available. More than happy to answer any questions.
Comment by rich (aka put up) — March 10, 2010 at 9:13am
6. CPG go ahead man, shoot me an email anytime. That goes for anyone else as well.

-Drew
dvabulas@gmail.com
Comment by Drew — March 10, 2010 at 9:55am
7. For the barbell complex, when it says (75-105#), does that mean 4 cycles of the complex, 75, 85, 95, 105? Or choose a weight and do the complex once through?

Mental awareness is not so easy with hardcore techno thumping in the background at my gym, but I try non the less.
Comment by Ben S. — March 10, 2010 at 10:21am
8. I'm pretty sure it means 4 cycles. I also have the same problem it's like a rave going on inside the gym.
Comment by Tom — March 10, 2010 at 10:24am
9. Couldn't do the 200m sprints either (due to gym lameness) so I subbed 20x squat explosions. Same muscles, maybe not as a high a HR, but I was still blasted after this one - I have such a love/hate relationship with manmakers.

Thanks SEALfit - great WOD!
Comment by DPercy — March 10, 2010 at 11:29am
10. Yes, unfortunately I'll have to sub an excercise for the sprints since I i know somebody else will take the oly set while I'm off sprinting.

Ben, you're correct about the 75, 85, 95, 105 for the complex.
Comment by Colin — March 10, 2010 at 12:43pm
11. 205 for 3RM. 13 rounds as rx'd.
Comment by seth crowell — March 10, 2010 at 2:32pm
12. You know your SEALfit when everyone stares at you in the gym. Dont ya hate it when people interrupt your workouts asking what your doing, HUGE pet peeve of mine.
Comment by Andre — March 10, 2010 at 2:52pm
13. Thanks for the responses. Its 6 reps for each move in the barbell complex correct?
Comment by Ben S. — March 10, 2010 at 4:38pm
14. Awareness work with distractions going on is like lifting weights for your mind. When you have to call upon this skill.. there WILL be distractions, huge ones.. don't let the techno music stop you.. use it as an opportunity to combat an enemy of "being here." This may be too difficult at first, and if it is, go home and find some quiet. Different cultures through history have used different "distractions" as a way of cultivating awareness. Some cultures would call everything in our lives save awareness nothing but a distraction from reality...
Comment by Deadly Nedly — March 10, 2010 at 5:17pm

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