Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round2: “Foster” (modified SEALFit WOD) for time

1500 meter run (w/45 lb sand bag)

75 pull-ups

100 push-ups

125 sit-ups

150 air squats

1500 meter run (slick)

My time – 36:39

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round2: Kipping 5K

5 rounds for time – 1000 meter run, 30 pull-ups

My time – 35:51

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2: Modified JT for time

30-25-20 for

Pike Push-Ups

Diamond Push-Ups

Push-Ups

Run 1 mile between sets (total of 3 miles)

My time – 32:29

Round 1: SGPT warm-up 30:00 (www.sealgrinderpt.com)

Round 2:  Lumberjack – for time

Run 400 meters after/in-between each set of the below

200 air squats

20 kettlebell swings (50 lb.)

20 overhead squats (45 lb. sand bag or barbell)

20 burpees

20 pull-ups

20 box jumps (25 inches)

20 overhead walking lunges (45 lb. sand bag or barbell)

My time – 26:37

Below are the top five books that I read, and in some cases re-read to help build my mental toughness going into Kokoro Camp 17.  These books were instrumental in my Kokoro prep.  An additional benefit is that their lessons will linger with me well beyond Kokoro.  As Mark Divine of SEAL Fit said in a recent blog of his, “you don’t have to join the Navy and become a SEAL to develop a warrior mind set and operate at a level of awareness and power that is uncommon.”  Well the same can be said for reading these books.  For you don’t have to be preparing for a crucible like SEAL Fit’s Kokoro Camp to benefit from reading them.  These books will help you instill a “warrior spirit” for every day life so I hope you consider giving them a read, or re-read.

I’ve listed the books below in order of their impact on me.  This is not a “review” rather just a quick list that shares a brief lesson that I took away from my reading.

5. The Last Stand: Custer, Sitting Bull, & The Battle of the Little Bighorn, by Nathaniel Philbrick – Custer was brash and confident…people seem to love or hate him.  I finished the book admiring Custer.  Retreat was not an option for Custer…his only way out was forward…he led from the front!

4. Living the Martial Way : A manual for the way a modern warrior should think, by Forrest E. Morgan, Maj USAF – Refuse to back down (today is a good day to die) from a challenge by digging deep within yourself, truly committing to conquer the situation…not just enduring, but committing fully (physical, mental, spiritual) to triumph!  Find Kokoro – “Fast as the wind, quiet as the forest, aggressive as fire, and immovable as a mountain.”  Samurai battle banner

3. The Fighter’s Mind, by Sam Sheridan – This book helped me craft the following thought for me, “I will go through the process (training and Kokoro itself), gracefully, as it were an art, to endure, triumph, and complete Kokoro as a leader, in grace.”  This book also gave this valuable quote, “Learn the difference between a truth and a lie.  The lie is thinking that submission is an acceptable option.  The truth is that if you give up, afterward you’ll realize that those rough moments you didn’t think you would make it through, were just moments.”  Teddy Atlas

2. Grandfather, by Tom Brown Jr. – Don’t give so much power to pain.  Appreciate the beauty around you and ignore pain. Become the pain, the pain is me, I am the pain.  Joy and satisfaction transcend all pain! From the book, “he was driven onward, by a force that he could only define as spirit.”

1. Lone Survivor, by Marcus Luttrell – This was the first book recommended to me by my coach Brad McLeod (SEAL Grinder PT).  It’s hard to narrow down all the lessons and inspiration this book gave me, so I’ll do so with part of the SEAL “philosphoy” – I will never quit.  I persevere and thrive on adversity.  My nation expects me to be physically harder and mentally stronger than my enemies.  If knocked down, I will get back up, every time.  I am never out of the fight.

Round 1: SGPT warm-up (see www.sealgrinderpt.com)

Round 2: 2:00 Max Sit Ups (my reps = 100)

Round 3: For Time

25 Double Unders (or 100 regular jump rope)

21 Knees-to-Elbow (KTE)

50 Push Ups

30 Pull Ups

25 DU’s

15 KTE

35 Push Ups

25 Pull Ups

25 DU’s

12 KTE

20 Push Ups

20 Pull Ups

My time – 17:44

As my legs still need to recover from the 2500 squats from Monday, we’ll continue to work on punching power.

Round 1: SGPT warm-up (see www.sealgrinderpt.com)

Round 2: 5 Rounds for Time (note we put the punches in after you do the row and push ups so you’re nice & tired when you need to punch/fight your way out).

500 meter row

20 push ups

20 four punch sprawl

100 punches (heavy bag – any combo)

My time – 28:25

After yesterday’s 2500 air squats for time the legs need a rest today, so I thought doing a CrossPit/CPT upper body workout with a lot of push-ups and heavy bag punches would be a good way to keep up the high intensity, while at the same time giving my legs the rest they are screaming out for.

Round 1: SGPT warm-up (active rest/recovery warm-up), 20:00 stretching

Round 2: Upper Body (push-ups & heavy bag punches), 20 rounds for time

push-ups (vary angles/types), immediatley follow push-ups with 0:30 punches on bag (vary with straight, hooks, combo’s).  Below are my sets of push-ups:

20 regular “military”

20 wide

15 diamond

20 dive bomber

15 two-count (pause at bottom)

15 four-count (pauses on way down)

20 alternating hand

20 regular

20 regular

20 knuckle

40 half-way

20 regular

20 regular

20 wide

15 diamond

20 regular

15 two-count

20 regular

20 regular

20 regular

My time – 32:32 (above is 375 total push ups)

Round 1: SGPT warm-up 30:00 (see www.sealgrinderpt.com for list)

Round 2: “Cindy” -  As many rounds as possible (AMRAP) in 20:00 of

5 pull-ups

10 push-ups

15 air squats

My time/score – I completed 22 full rounds + 5 pull ups, 10 push ups, & 10 air squats.