Archive for July 2011

Erik Weihenmayer: The Adversity Advantage   Leave a comment

“In order to achieve greatness, sometimes we have to square off with adversity, and we have to walk into its very midst,” says author and blind mountaineer Erik Weihenmayer. In this short video clip, Weihenmayer explains how adversity is energy for personal growth, even a necessity. I find this point of view is the difference between making the decision to “buck up” and “roll on” from the decision to despair. Essentially this is the difference between the decision to live, learn and grow, and the decision to sink into atrophy. Give this video a little of your time and reflection, I think you will enjoy it and be a better person for it.

Marine Corps Drill Instructors: Training to Transform   Leave a comment

The Marine Corps recruit training process transforms young men and women from a wide range of social, cultural and economic backgrounds into a cohesive, committed and highly motivated members of teams. Guiding this process is the Marine Corps Drill Instructor. This video presents an excellent short profile of the person and process behind the Drill Instructor.

Posted July 19, 2011 by Tom Delaney in Marine Corps

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Come run with me! “Down the Mississippi down to New Orleans!”   Leave a comment

My revenge match with distance running is over. Last week 7 miles in the heat almost killed me, and this morning 11.5 miles riverside was nothin’ but a party! When you run hard, you gotta sing! I run along the mighty Mississippi for all my training, and this is my tune … come run with me!

TRAINING FOR SUCCESS: KEITH DAVIDS (NAVY SEAL)   Leave a comment

Keith Davids is a Navy SEAL who initiated training for his first Iron Man triathlon in 2009. In this video, Commander Davids describes 7 principles for training and success:

1. Oftentimes our greatest limiter is our own imagination.

2. “The body can achieve what the mind can perceive,” – until you test it, it’s just a saying.

3. Sweet Spot = Most Speed / Least Cost

4. Anything is possible with perseverance — the most important element of success.

5. Insurmountable Event to Component Parts to Success Strategy

6. Being able to control your mind and focus on the goal is absolutely essential.

7. Each time you push yourself beyond what you think is possible you learn “Maybe my limit is not where I thought it was … maybe I can do considerably more.”

This is a well-produced and inspiring video with good educational content for anyone engaged in athletic training, and highlights how ayone can achieve their goals. Check it out!

HT St. Paul WOD’s for July 13 & 14   Leave a comment

My focus is on training for the upcoming Warrior Dash 5K obstacle course race on July 23. This week I was very excited to become a “One Team, One Fight” athlete raising funds for the Navy SEAL Foundation. Also this week, the game for me was blister management and sleep management. Five blisters from longer distance running and swimming with fins got me into using waterproof first aid tape. Works great! Wednesday night I felt burnt out in all ways. Shifting my Thursday AM workout to PM and sleeping in an additional two hours restored my energy level. So here’s my WOD’s for the last two days …

JULY 13
AM: HARRIET ISLAND
a) 1 mile warm-up run w/ 40 lb vest
b) MARSOC PT:
1. 30 Push-ups
2. 30 Squats with 20 lb overhead dumbbell press
3. 30 Crunches
4. 10 Eight-count burpees
5. 30 Wide push-ups
6. 30 Mountain climbers
7. 30 Flutter Kicks
8. 10 Eight-count burpees
9. 10 Diamond push-ups
10. 30 Star jumpers
11. 30 Back extensions
12. 10 Eight-count burpees
13. 20 Push-ups
14. 30 Lunges with two 8 lb dumbells (overhead, shoulder, waist)
15. 30 Hello Dollies
16. 10 Eight-count burpees
PM: HOME
a) Pull-ups 1, 2 … 2, 1
b) Chin-ups 1, 2 … 2, 1
c) Front/Back Pull-ups 1, 2 .. 2, 1

JULY 14
PM1: SOUTH FAMILY YMCA
a) 5 Cycles:
1. Swim 200m CSS with fins
2. Push-ups 20
3. Abs 40
4. Dips 8
b) Planks
PM2: HOME
a)Pull-ups 4×6
b) Abs 40
c) Chin-ups 4×4
d) Abs 40
e) Handle-ups 4×2
f) Abs 40

Today is my “Active Rest” day, and tomorrow I’ll be looking to do either a long distance run (7 miles, maybe more) or Run – Swim – Run PT routine.

HT Fitness WOD’s for July 10 & 11, 2011   Leave a comment

Here’s what I did for workouts of the day (WOD’s) on July 10 and 11:

JULY 10 PM: GOLDEN LAKE (CIRCLE PINES, MN)
1.5K swimming with fins (combat swimmer’s sidestroke)

JULY 11 AM: HARRIET ISLAND (SAINT PAUL, MN)
a) 3K trail and hill ruck run with 25 lbs
b) Pull-ups: 1,2…2,1
c) Chin-ups: 1,2…2,1
d) Close grip pull-ups: 1,2…2,1
e) Commando pull-ups: 1,2…2,1
f) 2 mile ruck run with 40 lbs
g) MARSOC Short Card:
1. 30 Push-ups
2. 30 Squats with 20 lb overhead dumbbell press
3. 30 Crunches
4. 10 Eight-count burpees
5. 30 Wide push-ups
6. 30 Mountain climbers
7. 30 Flutter Kicks
8. 10 Eight-count burpees
9. 10 Diamond push-ups
10. 30 Star jumpers
11. 30 Back extensions
12. 10 Eight-count burpees
13. 20 Push-ups
14. 30 Lunges with two 8 lb dumbells (overhead, shoulder, waist)
15. 30 Hello Dollies
16. 10 Eight-count burpees

HT Fitness WOD for July 9, 2011   Leave a comment

Workout of the day (WOD) for July 9 was a 7-mile road and trail run to Kaposia Landing and back in boots with a light pack. It’s been a while since I worked on longer distance running and it is time for me to get back into it.