Training for work capacity is done almost every work session with SEAL FIT. We need to prepare for the known AND unknown in our life and work. Preparing for known in sport is simple (though hard work). CrossFit has proven to be an extremely effective general physical training program to develop a broad base of functional conditioning. We find this training system to be indispensable and an integral part of SEAL FIT. For that we are in Coach Glassman's debt for his creativity and generosity.

Training Work Capacity

Training Work Capacity

CrossFit captures three crucial elements of effective training and presents these elements like a sport so that the results are observable, measurable and repeatable. The three primary components of work capacity training, based on CrossFit, are:

Constant Variance - of exercise types, tools, times and location.

We like to change it up. Routine is the enemy.

Functional Movements - Stick to Universal Motor Recruitment Pattern movements found in nature. Avoid artificial movements created for artificial gyms which result in the "un-training" of the body as a system. Keep in mind that a strong muscle is useless unless it enhances work capacity in the domain of your work/job/sport. Unless your sport is body-building training for hypertrophy (muscle mass) is not very useful.

High Intensity - Timing workouts and treating them like a sport is a brilliant adaptation of CrossFit, Timing WODs takes their intensity to new levels. However we do not always time our workouts at SEAL FIT because we think it is unsustainable over the long-term and could lead to burn-out and stop-watch fatigue

Ten Domains of Fitness –

 the "cross" in CrossFit means that we cross train to ensure that we are hitting all ten measures of fitness over the course of a training session, or at a minimum a training week. These ten domains are:

Cardio-vascular endurance - the efficiency of your system to "go long" utilizing the oxidative energy pathway (where oxygen is your primary fuel source). This is the primary focus of endurance athletes such as runners and triathletes. It is a very important aspect of a warrior athletes training program and one of the foundations" of SEAL FIT.

Strength –

Hard work. Overcoming resistance. Pick up something heavy. Walk with it. Put it over your head. These are the "simple, but not easy" ways to get strong. Stamina - Overcoming resistance repetitively. Pick something up, and walk with it for a long time. That requires stamina.

Flexibility –

a cornerstone of durability. Flexibility and joint mobility are essential for full range of motion. Full ROM leads to more efficient work and avoidance of injury. Incidentally, training for a flexible body trains a flexible mind, which is an important ingredient of mental toughness. Ignore this at your peril.

Power –

Comes from training work capacity and using explosive movements like the Clean and Jerk.

Speed - Again, faster! The need for speed is most pronounced in the realm of sport. It is not a trained component of SEAL FIT. However, we do sprint work to build capacity to move our bodies

Accuracy, Agility, Coordination and Balance –

 these last four fitness measures are the domain of sport and do not have a significant role in SEAL FIT. However they are trained collaterally - meaning that you will increase your skill and capacity in these areas just as a result of the way we train, but it is not a goal nor is programming specific to these fitness domains. The only caveat is if we define balance as balance in life, rather than your body's balance in movement. Metaphysically they are closely related. Because a warrior athlete must have life-balance, it is not unrealistic to assume that we train for balance. This is done through our durability training, where we incorporate warrior yoga and core development