A Letter Applying for the Kokoro 35 Scholarship From Coach Jorge

 

Strength in Conditioning for Thursday, September 25, 2014

Dear SEALfit HQ,

I write to you as my heart pounds and my vision focuses only on what lays in front of me. I am writing this message straight from my heart without any backspaces or pauses. I will become a Navy SEAL. I repeat this constantly inside my mind as I go about my daily tasks, anywhere from studying for my most recent Anatomy exam at ASU to training for the day when I join the ranks. I have readThe Way of the SEAL by Mark Divine, No Easy DayAmerican Sniper, and Lone Survivor, among other books describing the life of a SEAL. I understand (at least to the extent my experience may provide) the work and dedication it takes to be a SEAL. My goal of becoming a SEAL has taken my life to the most unexpected places already; I haven’t even enlisted!
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When I first determined I wanted to be a SEAL I was figuring out what I wanted to do for the rest of my life, about sixteen years old, with my only experience even regarding the military being from the acquaintances I made training at a Crossfit box. It was there, at Crossfit Leiftime Fitness, where I met the sister of Derek Price. I was directed to his gym, Crossfit Preferred, to meet the man who had done Kokoro and is an integral part of the SEALfit community. The first workout he had me do was: “Baseline”, then five sets of ten front squats with 155 pounds, a weight I had never done before for so many reps, not to mention sets. Then “Fran” for the first time in my life, then finish with a 70 pound sandbag carry for half a mile. My legs were sore for the next week, my neck was stuck sideways, but my will had only barely been tested. Not once did I think to stop. This was my first experience with SEALfit.
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From then on all my workouts were 2 hour grinders at 4 in the morning before school. My parents thought it was just a phase and let me continue training with Derek for a little while. Then, after a month of training I finally revealed to my parents that I wanted to join the military, specifically the Navy SEALs. Their reaction was what I expected, but much more severe. They took me out of the Crossfit gym I had trained at for 2 years and forbade me to go train with Derek. However they did not deny me of my passion for exercise and bought me a backyard gym. This was meant to “take out the bad influences in my life.” Little did they know this would develop my will more than anything ever could. For the next 8 months I continued my training on my own, in my backyard, through the winter and beginning of the summer. Finally I told my parents I was joining the military when I could after high school. My mother bawled, my dad yelled, my brother and sister went to their rooms, all while I sat quietly and listened to the pain my family felt at the thought of my decision. This led to me make a compromise with them to finish my undergraduate degree at ASU, and if I still wanted to join afterwards then they wouldn’t try to stop me.
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I went back to school (in 12th grade at the time) the next day worrying to no end that maybe after 4 years of college I wouldn’t want to join, and then what would I do? Become an engineer like my father? Work endlessly just to stay in debt and not truly enjoy my work or what it was getting me? It had me scared to death. I am proud to say three years later I am more motivated then ever. I have experienced even more things that make me want to become a SEAL. Don’t misunderstand me, I love college, I have seen the endless opportunities of life as a civilian and the happiness that can be achieved and the other hero’s we don’t talk about who stay in their community, helping all those in need. I have been motivated to become a SEAL officer because my favorite thing is to help other people grow, both physically and spiritually. I’m still debating whether to try for OCS or to enlist. It seems enlisting has become my primary decision.
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In conclusion, because there is so much more over the last three years that it would be nagging to write about, I want with all my heart to be the recipient of the scholarship for Kokoro 35. I have seen my boss and mentor, Luke Kayyem, prepare for the most recent Kokoro over the last two months. I saw the warrior spirit arise in Paul Deuchar as he grinded alongside Luke. I have watched the videos, read the books, meditated, trained and defended my reasons for wanting to become a SEAL. I want to be the honor man for kokoro 35. I want it so badly. If you can read my mirror in the picture, some words are “unwavering confidence, unwavering faith,” “impress yourself,” “who do you want to be?” and “embrace the suck, 20X.” Thank you for taking the time to read what my heart and soul poured onto this page. Thank you in advance for the simple opportunity, and whether or not I am selected, I will see you all soon.
 /
Jorge Aragon.
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 WARMUP
2k Row
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CONDITIONING A
3 Rounds
10 Thrusters
2 Minute rest
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CONDITIONING B  
3 Rounds
Max push ups unbroken
2 Minute rest
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CONDITIONING C
Two person teams, one partner works at a time
50 American kettle bell swings
50 weighted sit ups
20 goblet squats
LIFE: 5-15 pound kb
FITNESS: 20-50 pound kb
SPORT: 50-75 pound kb

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Balloon Breathing: The Value of Blowing up a Balloon

 

Strength in Conditioning for Wednesday, September 24, 2014

The Postural Restoration Institute (PRI) covered balloon breathing in this linked article.  This week’s exercise is an adaptation of the balloon breathing used in their “90/90 bridge with ball and balloon.” Strength and conditioning coaches and manual therapists can check out the home study courses offered by the PRI Institute on their website here.

The diaphragm performs dual roles: respiration and core stabilization. Dysfunctional breathing decreases the diaphragm’s function as a lumbo-pelvic stabilizer.

Balloon breathing aligns the spine and pelvis, while activating the abdominals. The abdominals play an important part in breathing: they provide counter-pressure to the contraction of the diaphragm. This resistance from the abdominals helps fix the ribcage down and prevent hyperextension of the low-back. Weak abdominals – especially in athletes with anterior pelvic tilt – destabilize the spine and restrict the diaphragm’s function for both respiration and midline stabilization.

“A therapeutic exercise that promotes optimal posture (diaphragm and lumbar spine position), and neuromuscular control of the deep abdominals, diaphragm, and pelvic floor (lumbar-pelvic stabilization) is desirable for utilization with patients who demonstrate suboptimal respiration and posture.” – excerpt from article, “The Value of Blowing up a Balloon”

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Balloon-Breathing-Exercise

WARMUP
PVC mobility
Stretch upper body
Hand stand practice
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CONDITIONING A
10 Minute EMOM
Even minute: Wall walks or HSPU
Odd minute: pull ups
LIFE: 3 Wall walks + 7 ring rows
FITNESS: 5 Wall walks + 7 pull ups
SPORT: 7 HSPU + 7 strict pull ups
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CONDITIONING B
10 Minute EMOM
Even minute: burpees
Odd minute: box jumps
LIFE: 5 Burpees + 4 step ups each leg 20″
FITNESS: 7 Burpees + 8 box jumps 20”/24”
SPORT: 10 Burpees + 10 box jumps 24”/30”
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CONDITIONING C
10 Minute EMOM
Even: Jump rope practice
Odd: 45 Seconds of as many sit ups as possible
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Come as a Guest. Leave as Family.

 

Strength in Conditioning for Tuesday, September 23, 2014

That friend that you have been annoying the pants off of to join you at SICFIT Scottsdale… tell them that for the next three days they have no excuses not to take you up on your offer! SICFIT Scottsdale is stoked to give your guests’ a taste of Strength in Conditioning Fitness and are dishing out free workouts to any non-specialty class. From now until Thursday, encourage your friends to come with a ready-for-anything attitude and a willingness to SHOW UP and not QUIT!
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WARMUP
Barbell warmup | 5 Rounds
5 deadlifts, 5 power cleans, 5 front squats, 5 presses
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CONDITIONING A
Take 3 sets to establish 10 rep max deadlift
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CONDITIONING B
3 Sets
60 Second of Russian KB swing
10 Second rest
60 Seconds of jump rope
10 Second rest
60 Second of squats
90 Second rest
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#youarewhatyoueatwhenyoueatit

 

Strength in Conditioning for Monday, September 22, 2014

 Sweat dripping, heart racing, muscles throbbing… this can only mean one thing: You just finished your workout at SICFIT Scottsdale and as soon as you’re done feeling like your are going to keel over and pass out you will be feeling on top of the world! #AMIRIGHT? Next time you’re up on that post-workout mount, make sure you are munching or sipping on some post-workout nutrition! In this state, your body is begging for the nutrients it needs to rebuild and repair itself and is ready to make the most out of what you give it. Bring that high-octane-turbo fuel with you to the gym and refill your tank post-workout!

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IMG_6607

WARMUP
500 Meter row
Burgener snatch warm up
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SKILL
Snatch from the ground
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CONDITIONING A
20 Minutes to build to 2 rep max back squat
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CONDITIONING B
3 Minute row for calories
1 Minute rest
3 Minutes of burpee box jumps overs
1 Minute rest
3 Minutes of wall balls
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R U OLY?

 

Strength in Conditioning for Saturday, September 21, 2014

Are you one of those OLY obsessed athletes who cannot step away from the barbell every time you enter SICFIT Scottsdale? If your answer is an unequivocal, “YES!” then you simply cannot afford to miss the  USAW Level 1 Sport Performance Coach Certification course being offered at SICFIT on October 4th and 5th! With just two weeks left to register, follow the link above to reserve your spot!
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CrossFit Scottsdale olympic lifting.

WARMUP
Run 2 big laps
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SKILL
Practice hand stands
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CONDITIONING A
3 Rounds
90 Second kettle bell swing
10 Goblet squats
2 Waiter walk with each arm
2 Minute rest
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CONDITIONING B
4 Rounds
1 Minute single arm, heavy farmers carry
1 Minute lunges
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Show ‘em What (SIC)Fitness is all About

 

Strength in Conditioning for Friday, September 19, 2014

It’s time to round up the crew again and show them what SICFIT Scottsdale is all about by bringing them to Guest Days. Guest Days opens the gym to you and your guest for a complimentary, non-specialty class next week, Tuesday through Thursday. Why try and convince your friends and family that Strength in Conditioning Fitness can help them lean out, trim down, or bulk up when they can experience it for themselves? Guest Days is the perfect opportunity for you to help inspire and motivate the folks you care about to make the important lifestyle shifts they need to be happy, healthy, and fulfilled.

….And it’s also super fun to prove to your posse that doing bicep curls and running on an elliptical ain’t all its cracked up to be!
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Elliptical Fail,

WARMUP
5 Rounds | Finish with easy 100 meters
100 Meter run/row easy
100 Meter run/row hard
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CONDITIONING A
10 Minute EMOM
Even minute: 5 Front squat
Odd minute: 45 Second plank
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CONDITIONING B
10 Minute EMOM
Even minute: 10 Sit ups
Odd minute: 10 Wall balls
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CONDITIONING C
10 Minute EMOM
Even minute: Sprint 1 small lap/row 175 meters
Odd minute: LIFE: 4 burpees | FITNESS: 7 burpees | SPORT: 10 burpees

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Fortify Your Fitness Foundation

 

Strength in Conditioning for Thursday, September 18, 2014

If you have big goals for yourself — losing weight, gaining muscle mass, competing in the sport of fitness — the best place to start is with the basics. Similarly, often times the key to moving beyond a current plateau is to go back and rebuild the kinks in your foundation. No matter where you are on you fitness journey, revisiting the fundamentals of functional fitness can only benefit you! Fortify your fit foundation with the SICFIT Scottsdale Fundamentals Seminar, Saturday, September 27th from 1-3pm! The cost of the seminar is only 35 dollars. Sign up at the gym before space is full!
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personal-training

WARMUP
Big dynamic warm up
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CONDITIONING A
Tabata this…
Pull ups
Air Squats
Push ups
Sit ups
Calorie Row
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CONDITIONING B  
5 Minute plank
Penalty: 3 burpees for each time your knees touch the ground
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Building Well-Rounded Athletes

 

Strength in Conditioning for Wednesday, September 17, 2014

Today’s Strength in Conditioning workout has got a little something for everyone!  From lifting heavy to high-rep weight-training to a gnarly little HIT workout on the rower, this Tuesday training session not only favors the well-rounded athlete, but it also helps create them. And at SICFIT Scottsdale thats the only thing we specialize in… building broad, well-rounded, non-specializing athletes!
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photo 3

WARMUP
Row 1k + pvc work
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CONDITIONING A
15 Minutes to establish 1 rep max push press
Using 50% do 75 push press for time
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CONDITIONING B
3 Rounds
Row 2 minutes
Rest 1 minute

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3D Core Stability

 

Strength in Conditioning for Tuesday, September 16, 2014

Core stability has a different meaning than the phrase ‘core strength’. All movement originates from a stable core.  Core stability is the ability to resist and control movement. The core stabilizes movement and the hips drive it.

Muscles perform different actions based on their functions. Certain groups of muscles are more suited for stability than for creating movement. Abdominal exercises that resist movement (RKC plank, ab-rollout, Kolar Wall Bug) are more functional than crunches because they train lumbo-pelvic stability.

Anterior core stability is needed to resist lumbar extension during movements like the squat, deadlift, and shoulder press. The combination of flexibility and stability allows for proper motor control during functional movement patterns. This movement competency is the basis for strength capacity.

Stability in Three Planes

Movement takes place in three planes.  Developmentally we progress from the sagittal plane, to the frontal plane, to the transverse plane. Running and hip hinging are sagittal plane movements. Frontal plane movements are side-to-side, while transverse plane movements involve rotation.

Since many exercises in the gym involve movement through the sagittal plane (running, deadlifts, kettlebell swings) it is important to include supplemental exercises for both lateral and rotary stability.  The RKC plank is the gold standard for anterior core stability.

Anti-movements are one way to train stability. Anti-extension, anti-lateral flexion, and anti-rotational movements like the front plank, side plank, and rotary band plank are an easy way to add stability training to a warm-up.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
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Three-Dimensional-Core-Stability..

WARMUP
Jump rope
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CONDITIONING A
3 Rounds
20 Overhead walking lunges
7 Burpees
90 Second rest
LIFE: No weight
FITNESS: 45/25 plate
SPORT: 95/55
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CONDITIONING B
Death by 10 meters
(sub 20 meters on rower)
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STRETCH

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I <3 Mondays!

 

Strength in Conditioning for Monday, September 15, 2014

At SICFIT Scottsdale we love our Mondays! For us, Monday means a whole new set of goals to set and smash. Monday means more opportunities to turn weaknesses and limitations into strengths and tactical advantages. Monday means and brand new week with new possibilities to explore and adventures to unfold. Next time you hear someone complaining about having a case of the Mondays, tell them congratulations!
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SICBAN3.

WARMUP
Barbell complex:
DL/Clean/FS/PP/BS/PP from behind
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SKILL
Hang snatch and overhead squat
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CONDITIONING A
4 Rounds
Back Squat
30 Second rest
6 Pull ups
2 Minute rest
LIFE: 10 Back squat, 10 ring rows
FITNESS: 6-8 Back squat, 6-8 pull ups
SPORT: 3 Back squat, 6-8 weighted pull ups
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CONDITIONING B
6 Hang muscle snatches
6 Overhead squats
9 Push ups
9 Burpees over the bar
12 Air squats
12 Sit ups
LIFE: Light bar or pvc, 2 rounds
FITNESS: 85/55, 4 rounds
SPORT: 115/75, 4 rounds

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