Archive for the ‘Uncategorized’ Category

Workout Thursday July 19, 2018 7am

Thursday, July 19th, 2018
4 rounds of 10 reps each (mostly repeats of exercises I’ve done in the last several weeks; no muscle confusion just two days before the triathlons):
  1. 65# DB hack squats aka suitcase squats (stay off toes and keep weight centered or back) power through the heels not the toes
  2. 20# single dumbbell (holding it with both hands) alternating reverse lunge with curl into overhead press
  3. 45# DB plank with alternating row (10 each side)
  4. Burpee pull-up
  5. 16kg KB weighted back extension (power up, slow descent)
  6. Alternating side 20# med ball slams, twisting to one side and bending back leg so knee points toward other foot
  7. 55# DB pull over on bench (tricep overhead ext) extending legs out at the same time
  8. 60 seconds max effort on rower (305 meter average)

Workout Thursday July 12, 6am

Thursday, July 12th, 2018
4 rounds of each, 10 reps each except fourth round which is a speed round: 5 reps each
  1. 45# Alternating dumbbell chest press on stability ball (keep dumbbells in upper position at ‘rest’, shoulders on ball and keep hips held high)
  2. 25# DB alternating bicep curl to shoulder press with rotation
  3. 30” (level 5) decline pull up (inverted row) on Smith machine (don’t use hip thrust to compensate for lack of strength)
  4. Decline bench – crunch/situps with 16# med ball toss
  5. TRX – start by leaning back holding TRX handles with locked elbows in front – Lateral lunge then at center raise arms into a “Y-fly” (arms straight overhead /slightly out to side) to work upper back
  6. 20# DB chest fly on stability ball
  7. Side plank rotation (reach under body then up towards ceiling); 10 reps each side
  8. 60 seconds rower sprint, reach 300 meters

Navy SEAL BUD/S Physical Screening Test (PST) Reqs

Friday, June 10th, 2016

500 Yard Swim
minimum standard: 12:30
competitive standard: 8 Minutes
(combat swimmer stroke, side stroke or breast stroke)

Rest 10 mins

Pushups – 2 minute limit
minimum standard: 50
competitive standard: 80-100

Rest 2 mins

Sit-ups – 2 minute limit
minimum standard: 50
competitive standard: 80-100

Rest 2 mins

Pull-ups – strict from dead hang; no time limit; can’t touch ground or let go of the bar
minimum standard: 8
competitive standard: 15-20

1.5 Mile Timed Run (with boots and long pants)
minimum standard: 10:30
competitive standard: 9-10 mins

Four Everyday Mobility Exercises

Thursday, March 3rd, 2016

This article is from Men’s Health. I don’t know if Navy SEALs really do these four exercises daily, but they look pretty reasonable. I already do couch stretch regularly. Going to incorporate the other three, as I increase my daily pull-up regimen.

Modified Pigeon Stretch

On all fours, place right knee on a pad and shift right heel so it is under your left hip. Bring your left knee forward toward your right calve; pin your leg in place, then shift forward and backward, side to side. Lean forward to your forearms trying to get your chest to the floor. 2.5 mins each leg.

Lat Hang

Elevate your feet on a bench in front of you while hanging from a pull-up bar. Try your best to get your legs parallel to the floor, and keep your torso perpendicular to your legs. Take deep, long breaths, then exhale fully, as if you are filling a balloon. 5 rounds of five breaths each.

One tip to try: Use a balloon. The video below doesn’t show it, but blowing into a balloon forces you to breathe deeper and relax into the stretch, says Kechijian. It should feel like your lower and upper back are “expanding” with air when you inhale every rep.

Belly Lift Walk

This is similar to the inchworm push-up, without the push-up. From a push-up position, with your hands elevated on some plates or a short box and palms flat, walk your feet forward toward your hands without bending the knees. Round your upper back and push your heels into the floor as you step forward. Take 5 deep breaths. 5 rounds.

Couch Stretch

Find some empty space on a wall. While facing away from the wall on all fours, back up to the wall lifting your left foot up behind you so that your shin and knee eventually push up against and touch the wall. Step forward with the other foot. Squeeze your glutes and lift your torso, trying to touch your shoulders to the wall behind you. Contract your hamstring for 2 seconds, trying to pull your heel to your butt. 30 contractions per leg.

Man’s Search for Meaning

Sunday, March 15th, 2015

Some quotes from Viktor E. Frankl’s “Man’s Search for Meaning”

..suffering completely fills the human soul and conscious mind, no matter whether the suffering is great or little. Therefore the ‘size’ of human suffering is absolutely relative.

Fundamentally, therefore, any man can, even under such circumstances, decide what shall become of him–mentally and spiritually… Dostoevski said once, “There is only one thing that I dread: not to be worthy of my sufferings.”

…often it is just such an exceptionally difficult external situation which gives man the opportunity to grow spiritually beyond himself.

He who has a why to live can bear with almost any how

Workout 08/30/2013

Friday, August 30th, 2013


Lots of hip openers with bands – take about 20 mins for this.
– lunge forward left leg first, band around left hip: keep the knee back, don’t let it bend past the toes.
– lunge forward right leg first, band around left hip: keep the knee back, don’t let it bend past the toes.
– pigeon with left leg bent, band around left hip, facing away from the pole.
– lay flat on your back with legs straight pointing toward the pole, band wrapped around left ankle pulling your leg out of the hip socket.
Repeat for other leg.

Shoulder mobility – lying on floor, knees bent, hands folded behind in arch of back, lift hips. Have someone push down on shoulders. Hold for 30+secs. Alex said even if you’re injured this stretch won’t hurt you. It felt great. I was able to get my hips all the way to the floor, and that was when I felt the greatest stretch in the front of my shoulders.

Isabel and Grace
Grace: 30 clean and jerk, 115# (approx 6 mins)
Half-Isabel: 15 snatches, 95# (this half-Isabel was more for mobility and form, not for time)

Parallelets (this felt more like a tricep workout than a core workout, because we held the “down/dip” position with elbows bent for the majority of the time)

Bike Ride:
Kingston – 15 miles
I haven’t been out for a bike ride in a while. This was a good switch instead of a morning run in the humidity. I plan to get my run in at lunch.

4 mile run, with quarter-mile sprints at 10.5mph; PVC rolling and stretching

Karate – Heian Godan, Bassai Sho, Kanku Dai, Meikyo, Hangetsu
Semi free sparring
Boken training

Workout 07/20/2013

Saturday, July 20th, 2013

Front Squat 185 PR
Strict Press 130 PR
Back Squat 235 PR

800m run
10 rounds:
10 pull-ups
15 wall balls 20lb
20 sit-ups
800m run

Workout Mon 06/03/2013

Monday, June 3rd, 2013



Couch stretch
Burgener warmup
Pass Throughs

Snatch Balance – 3 snatch balance, 3 overhead squats
worked up to 135#


15 minute AMRAP
3 Strict Pullups
5 Power Cleans – 115#
7 Lateral Box Jumps (20″ – I still have box jump fear, given that my left shin is STILL numb from several weeks ago 🙂

Workout Fri 05/31/2013

Friday, May 31st, 2013



3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

Back Squat
5×3 – up to 215#
3×1 – up to 235#

Worked up to 235# for 3×1, but don’t think I squatted low enough *

800 meter run
then 3 rounds of
15 DB Squat Cleans – used 30# DBs
15 Box Jumps – rnd1=20″ jumps; rnd2 and 3=24″ step ups
15 Burpees

Workout Mon 05/27/2013 Memorial Day

Monday, May 27th, 2013

I did the Memorial Day Murph workout today. I finished in 48:59. Here is the routine:

1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run

I broke it down into 20 sets of the following: 5 pull-ups, 10 push-ups, 15 air-squats.

When I returned from the second mile run, I started doing more rounds of 5/10/15 just to see if I could keep going.
I ended up doing two Murphs, minus the extra run. So, here is my final workout for the day:

1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run