A blog wherein a attempt the 12 Week Sealfit Bootcamp Training Cycle.

  • Week 4 - Day 1 - Balance

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    3 Rounds:

    20x 4-ct Jumping Jacks

    10x Toy Soldiers

    Perfect Stretch

    10 Burpees

    Strength

    DB Curtis-P:

    8-6-4-2 Reps with 90 seconds rest between sets:

    Clean

    Lunge Right leg

    Lunge left Leg

    Push Press

    Work Capacity

    4 MINUTE AMRAP:

    5x pull ups

    10x push ups

    15x sit up

    Rest 2 minutes

    4 MINUTE AMRAP:

    5x burpees

    10x knees to chest

    15x jumping lunges

    Work rest 2 minutes

    4 MINUTE AMRAP: …

  • Week 3 Recap

    Although I didn't post anything, I was still working.  Last week I took the kids to the YMCA 4 out of 5 days and used the facility to get in my workouts.  They were not exactly the SealFit workouts, but I used the right movements and work periods.  Week four starts today with "Balance" and I'll post about that in a different post.

  • Week 2 - Day 1 - Stamina

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    2 Rounds:

    10 4 Count Flutter Kicks

    10 Superman Back Extension

    10 Hand Release Push Ups

    Stamina

    Rounds not timed:

    10x Man Makers

    15x Jumping Pull up (control on the way down)

    20 One Armed DB OH Lunge

    Work Capacity

    18-15-12-9-6-3:

    Burpee

    Situps

    Jump rope – double under or X3 singles

    Recovery

    Butterfly and Twist

    Bridge Pose

    Tabletop

    Bicycle stretch. Roll to standing

    1 Sun …

  • Day 5 - Discipline

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    Body Circle warm up (neck, shoulders, knees, hips, etc.)

    20 second Plank center, right side, left side

    20x 4 Count Mountain Climbers

    10 Knees to Chest

    15 Jumping Squats

    Strength

    Dumbbell Push Press: 10-8-6-4-2

    Complete reps with 60 seconds between sets for maximum power

    Work Capacity

    4 ROUNDS FOR TIME:

    5x SB Squat Clean

    10x Knees to Chest

    15x Air Squats

    Recovery

    5 rounds of 5 count inhale, 5 …

  • Day 4 - Commitment

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    10 High Knee/ 10 Butt Kickers

    15 Plank to Down Dog to Up Dog

    25 4-ct Jumping Jacks

    20 Lunges

    Stamina

    2 Rounds not for time:

    20x Renegade row

    20 Crab hand / foot crisscross touch

    20x Tuck Jump

    Work Capacity

    8 rounds of 20 seconds on then 10 second rest

    1st movement

    Jumping squats

    1 minute rest

    2nd movement

    pull ups

    1 minute rest

    3rd movement

    Hand release Push up

    1 minute rest …

  • Day 3 - Kokoro Yoga

    It's probably for the best that I didn't remember to start the time-lapse of me doing yoga.

    You're welcome.

    Also, just the two Sun Salutations (x3) were enough to wear me out.  I don't know what I was thinking, planning on getting through all of the Zen Warrior movements....  Ha!

  • Day 2 - Courage

    Warm Up

    5 rds of Box Breathing, Range of motion (ROM) drills

    1 min. Jumping Jacks

    20 Walking Lunge

    15 Plank Thrusters

    15 Hip Bridge

    Strength

    10-8-6-4-2 with 90 Secs Rest

    Dumbbell Deadlift

    Front Squat

    Work Capacity

    10 MINUTE AMRAP

    5x Burpees

    10x 4-Count Mt. Climbers

    15 Air Squats

    Recovery

    5 rnds 4 Count Box Breathing

    Quad Stretch

    Standing Knee to Chest

    Leg Crossed Forward Bend 5 Breaths per Side

    Arms Across Chest

    My legs starting REALLY burning during …

  • Day 1 - Integrity / PST / Test Day

    Warm Up

    10 Cherry Pickers

    10 Air Squats for form, use support if needed

    10 Push Ups, from plank, knees, off a bench or wall

    10 Lunge Twists (5 each side)

    10 Arm Circles forward and back

    PST

    Max Push up 1 min (17)

    2 min rest

    Max Situps in 1 min (22)

    2 min rest

    Max Air squats in 1 min (33)

    2 min rest

    Max Pull up (8 Jumping)

    2 min rest

    Max Burpees in 1 min (10)

    Durability

    6 rds of

    1 min run in place

    20 second plank

    10 sec rest.

    Recovery

    Seated twist …

  • The Actor's Instrument

    All artists have instruments.  Muscians their pianos and flugelhorns, Painters their canvases, brushes and paints.  We actors are no different, save that our instruments are us.  Our Minds, bodies and voices are our instruments, and we have a responsbility to keep those instruments in good working order.

    Just like a violinist replaces worn strings and rosins their bow, and a painter washes and cares for their brushes, so too must actors expand and understand our knowledge of …

  • Past to Present

    This is me (and the MAGNIFICENT Coach B) nearly ten years ago, probably at the most fit of my adult life ( I was 185-190, 18% BF in these photos).  I had been doing Crossfit for just about a year and I was gung-ho about Paleo, Olympic Lifting, and whatever the WOD was at CrossFit MN (Now CrossFit Edina).

    From there I went on to get my CFLV1 certification, during which I got to work and learn from two of my CrossFit heroes, Chris Spealler and Jon Gilson. 

    and then, basically LIFE …