Training for the Warrior Athlete
Envision Your Brass Ring
Your Brass Ring, or main goal in life, has got to inspire you to take action. It has to be something that you are passionate about. If it doesn’t get your heart beating a little faster and motivate you to take action whenever you think about it, then you might want to give some thought to why you really want to accomplish it.
For those of you that are interested in a life in Naval Special Warfare, this clip is for you. Enjoy.
Workout of the Day
Pick a good trail for this workout. Wear running shoes or boots.
Run
- 10 Minutes Easy Intensity (you can talk normally)
- 15 Minutes Moderate Intensity (only a couple words at a time)
- 5 Minutes High Intensity (you can hardly breath, much less talk)
Rest 5 Minutes
Turn around and go back in less time than it took you to get there.
Post your return time.
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I did CrossFit’s WOD today, after 4 recovery days it felt good to get back and hit it hard.
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
got done in 11:41, pretty intense but my squat cleans are getting much better and I can almost finish all of the sets of GHD completely unbroken.
WTF Max? Have I taught you nothing? Now I see why your run is not improving.
What you need to do is run! Today’s Brass Ring WOD is exactly what you need! Until you can pass your PST with room to spare, continue working on developing those competencies. When you get to the point that the PST is a damn joke, then we’ll talk about adding additional elements.
Remind me to talk to you about the three phases of SOF preparation. The workout you did today is part of that, but you’re not at that point yet.
Maybe I’m coming off too hard here. If so, I’m sorry (not really), but I want to see you get that contract. Remember what you’re training for, and train each day to get a little closer to your Brass Ring.
Today I did “Blackjack”
Which is:
20 pushups/1 situp
19 pushups/ 2 situps
All the way down to 1 pushup/20 situps
My time time was 17:30
Whenever I think about my future I get really exicted and just have to smile. It is the biggest and most exicting journey I will ever partake in.
Hoo-Yah!!!
Cool game “Black Jack”.
I’ll be letting that work around in my head for a while and can predict that it will be showing up in the Brass Ring WOD.
Thanks Walker.
Coach,
Didn’t have a trail up here, so I just did a road run out and back. Sorry. Wasn’t sure if you wanted the same format back as you did out or if you just wanted it faster, so I just ran it steady to fast all the way back. I did the return in 27:22. I drove it in my car and ended up being a round trip of 7.8 miles.
Felt nice and smooth on the way out. On the way back felt tight.