800 m Swim

Navy Seals

Tuesday, January 20th, 2009

Phase I: Preparation
Row 1250m

30 KB Swings

30 Squats

25 Deadlift (135lbs)
50 Push ups
25 Kettlebell Swings (53lbs)
50 Sit ups

Heart Rate Training for Weight Loss

Making exercise a part of your life is the most important step one can take toward achieving weight loss goals. But in order to really make your workouts effective, you need to pay attention to your heart. Or, more specifically, your heart rate.

The heart responds to exercise like any other muscle in the body: just as lifting weights can make the biceps muscle bigger and stronger, exercising the heart will make it stronger and more efficient. It’s important to realize that you don’t lose weight by going all out every time, as too high a heart rate may result in injury or, at the very least, a drop in motivation from fatigue and pain.

Heart rate training may sound advanced or complicated, but it’s really quite simple. When we talk about heart rate training, we’re talking about exercising at the right intensity for burning fat, strengthening your cardiovascular system or whatever your exercise goals are. And your heart rate is the indicator that will tell you when you’re exercising at the right intensity.

Heart Rate Monitors: A heart rate monitor is the best tool you can use to let you know what your heart rate is during exercise. In the past you may have simply counted your pulse, but that method isn’t accurate enough. It requires you to slow down your exercise activity, which causes your heart rate to immediately drop. By wearing a heart rate monitor during your workout, you get immediate, continuous, accurate feedback. A simple strap goes around your chest, and a watch on your wrist displays your heart rate in beats per minute.

Target Heart Rate: Of course, those numbers on your watch won’t mean a thing unless you know what your target range is, right? But don’t worry—that part is easy too. Your target heart rate range for weight loss is 65%–75% of your maximum heart rate. And your max heart rate is easily estimated with a simple equation. If you’re male, subtract your age from 220. If you’re female, use 226. So for a 35-year old male: 220-35 = 185. His estimated max heart rate is 185 beats per minute, and his target heart rate range for weight loss is 120-139 BPM (65–75%).

Energy Zones™: The heart rate range for weight loss is what we call the Endurance Energy Zone. There are five zones in all, each with different benefits:

Recovery Energy Zone (50%–65% of MHR)
Gives your body a chance to heal, prevents burnout and reduces the risk of injury.

Endurance Energy Zone (65%–75% of MHR)
Builds your aerobic base and trains your body to burn fat by maintaining a steady heart rate and a comfortable pace over an extended period of time.

Strength Energy Zone (75%–85% of MHR)
Improves cardiovascular strength with increased intensity.

Interval Energy Zone (65%–92% of MHR)
Boosts your metabolism and calorie burn by incorporating bursts of speed and power with periods of recovery.

Race Day Energy Zone (80%–92% of MHR)
This Energy Zone is the ultimate challenge of all-out effort and an unbeatable way to test your fitness and measure your progress.

If weight loss is your goal (and this month, we’re sure it is), heart rate training and a nutritious diet is your best bet. Not only will you lose weight, but you’ll be doing it in a safe and healthy manner—which means this time, you’ll keep it off.

Monday, January 19th, 2009

Phase I: Preparation
Row 1250; Cycle 5 min. Light weight movements of 5 Barbell complex exercises

6 Dead lifts
6 Bent Row
6 Hang Clean
6 Push Press
6 Back Squat

Completed first 5 rounds at 65lbs. then 75lbs for the remainder.

Phase III: Core Development
Tabata Core (8 Rounds 20sec on, 10 off):
L- sit
Knee to elbow

Warm Up:

1000m row/30 air squats/30 KB swings (x3)

WOD:
10 GHD Sit-ups
10 Hip & Back Extensions
75 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
75 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
75 pound Thrusters, 10 reps
20 Pull-ups

You Can if You Think You Can!

If you think you are beaten, you are. 
If you think you dare not, you don’t. 
If you like to win, but you think you can’t, 
It is almost certain you won’t.

If you think you’ll lose, you’re lost, 
For out in the world we find, 
Success begins with a fellow’s will. 
It’s all in the state of mind.

If you think you are outclassed, you are. 
You’ve got to think high to rise. 
You’ve got to be sure of yourself before 
You can ever win a prize.

Life’s battles don’t always go 
To the stronger or faster man. 
But sooner or later the man who wins, 
Is the man who thinks he can.

—C. W. Longenecker

Navy Seals

Phase I: (x3)

• Row 500 m
• 30 squats; 30 KB swing

Phase II:

• 15 Deadlift
• 30 Ring Dip
• 12 Deadlift
• 24 Ring Dip
• 9 Deadlift
• 18 Ring Dip
• 6 Deadlift
• 12 Ring Dip
• 3 Deadlift
• 6 Ring Dip

Phase III:

• 100 Situps

Power Cycle – Tempo Ride

• 10 minute warm up
• 10 x 5 Level 3: 3 minutes 90-100 then, 2 minutes 70-75 with the last 10 seconds all out standing sprint at 180-200% above threshold.
• 5 minute cool down

Running Clinic

• 1 mile warm up
• 400/800/1200/800/400
• Pace

Navy Seals

• Phase I
• Dynamic Stretch/100 pushups
• Phase II
• 21-15-9
• 75# Clean Squat Thruster
• Burpees
• Phase III
• 30 each for 3 rounds
• 45# Situps
• Knees to Elbows

Swim

120:60 x 6

Navy Seals:

Wednesday, January 14th, 2009

Phase I: Cycle warm up; dynamic

5 Dead Lift 95lb
5 Power Clean 95lb
5 renegade row push-ups 30lb
5 pull-ups
row 250 meters

Navy Seals WOD:

Tuesday, January 13th, 2009

Phase I:  400 singles. 3 rounds: 10 lunges (each leg), 20 squats, 20 push-ups, 20 GHD sit-ups. Then:

Notes: High intensity MetCon.