Fitness - Modern Barbarian

8 Weeks to SEALFIT: An Expedition into Barbarian Fitness and Self-Reliance

I have used a variety of programs and fitness books over the years. I still will switch it up depending on the situation at hand. However in the realm of high level fitness and books that promise transformation. 8 Weeks to SEALFIT by Mark Divine, a retired Navy SEAL, is one that will not only boost your strength but your endurance and work capacity as well. If you can do it.

I will routinely return to this program to get back to basics or when I want to evaluate my ability after trying something else. With a mix of stern military discipline and a dash eastern philosophy. This is by no means the program that you start with if you are only starting your fitness journey. Though it is one that will kick you up to the next level if you stick with it. There is also a “run up” program for anyone that cannont quite complete the actual program yet, or that just want to build up and prepare you for it.

The Serious Stuff

Physical Preparedness: Divine doesn’t just throw you into the deep end; he teaches you to swim first. The book outlines a comprehensive fitness regime that includes strength, stamina, endurance, and even the less glamorous but crucial flexibility. Each week ramps up in intensity, but it’s structured in such a way that it is not over whelming.

Mental Toughness: Here’s where the book might be different then others you have read. With a blend of Zen and warrior ethos. He talks about “Kokoro,” the merging of heart and mind in action, which is as much about mental resilience as it is about physical prowess. You learn breathing techniques, visualization, help “stay in the fight” when your brain is screaming to quit.

For the Scouts

Adaptability: Divine’s training philosophy isn’t confined to the gym. It’s immensely applicable to outdoor enthusiasts. The exercises and mental training prepare you for unpredictable environments, from scaling a mountain to enduring a long hike. The workouts get progressively harder you may feel like you are making no progress. The first time that I ran through his program, I had no idea how much my level of fitness was increasing. Until I deployed on a roll out for a wild fire. Once we hit the line and started to get to work, I noticed that I was not getting winded or tired like I normally would. I moved with much more ease even with my ruck on than I had on previous fires. I went longer and harder with less needed rest and less overall felt stress.

Self-Reliance: The book subtly instills a sense of independence. By the end of it, you’re not just fitter; you’re more capable of handling yourself. This aspect should resonates deeply with those who love wilderness adventures and combat sports. As well as thoughs who want to be an asset in an emergency and not a liability.

Teamwork and Leadership: Even though the focus is on personal development, Divine never lets you forget the importance of team dynamics. Crucial for anyone planning group expeditions, is part of a team or is simply wanting to lead in their community or family.

Conclusion

The foundation of a free life is. healthy body. Without that you can do nothing else. “8 Weeks to SEALFIT” isn’t just a book; it’s a crucible in its own rite. How many people do you see getting old and can barely move becuase their muscles have deterioated to the point of no return. How many young people barely move to begin with and already have a list of health problems.

For those who love the outdoors, value survival skills, and strive for a self-reliant life, this book serves as both a manual and a memoir of what human potential looks like when pushed to its limits with a smile. It’s serious about making you tough both physically and mentally. Two traits that we will all need in the coming years.

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The Granite Mountain Hotshots got their start as a fuels mitigation crew for the city of Prescott. They would go and clean up and clear brush and burnable materials making the likely hood of large fires less so.

They then transitioned to a type 2 hand crew by 2004. Soon after the crews Superintendent Eric Marsh fought for the team to become certified as a Hotshot crew.

Marsh had become frustrated about the crew’s role or relative lack there of on numerous fires, In 2008, after a bit of a struggle the crew earned the distinction as the first municipal hotshot crew in the nation.

Hotshots are small crews of elite wildland firefighters trained to fight fires directly, and in remote back country terrain with limited resources limited by only what they can carry or have air dropped in when available.

The Yarnell Hill Fire

Started near Yarnell, Arizona was one of the deadliest U.S. wildfires since the 1991 Oakland Hills fire. Ignited by dry lightning on June 28, 2013. This is when a thunderstorm rolls through an area but drops no rain with it. Two days later on June 30, it overran and killed 19 members of the Granite Mountain Hotshots. Only one of the the crew members survived, posted as a lookout for the crew when he was forced to evacuate his own position due to fire activity, he was not with the others when the fire overtook them. His Instagram

McDonough hiked out on foot when he was located by Brian Frisby, superintendent of the Blue Ridge Hotshots, who was monitoring the radio communications of McDonough and his crew. Frisby and McDonough moved the Granite Mountains crew vehicles to a safer location. During this time is when radio communications were lost.

After moving the vehicles, Frisby and members of the Blue Ridge Hotshots attempted to rescue the Granite Mountain Hotshots, but were forced back by the fire. Driving through the streets of Yarnell, the Blue Ridge Hotshots was able to evacuate several residents who had failed to evacuate. At approximately 4:42 p.m., the fire overtook the Granite Mountain Hotshots.

The Yarnell fire killed more firefighters than any incident since 9/11, is the sixth-deadliest American firefighter disaster in history, and the deadliest wildfire ever in the state of Arizona.

The tragedy is primarily attributed to an extreme and sudden shift in weather patterns, that caused the fire activity to rapidly increase and cut off the firefighters route as they were escaping. As well as the terrain surrounding the escape route, which may have blocked the crews view of the fire limiting their situational awareness and problems with radio communications.

The Workout

My department/crew had a couple of members that worked very closely with the Grainte Mountain Hotshots that helped them along their path to gaining their certification. So this fire hit close to home for us.

Crews always have there own ways of remembering those they have lost and ours was always workouts. Crossfit has a long history of dedicating workouts to those deserving of it and the Granite mountain 19 are no exception. Though I had not seen one until checking again recently I am not sure when this work out was dedicated to them.

You can find more info and scaling info HERE

6 Rounds For Time (Goal of < 40 Minutes)
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Score is the time it takes to complete the 6 rounds.

Movement Standards

Strict Pull-Ups: Begin with your hands on the pull up bar just outside your shoulders, arms fully extended. Without any help/momentum from the lower body (no kip), pull so your chin gets higher than the bar. Complete at full arm extension.

Good Score for “Hotshots 19” (estimated)
– Beginner: 35+ minutes
– Intermediate: 30-34 minutes
– Advanced: 25-29 minutes
– Elite: <24 minutes

The reps may seem arbitrary but every number has significance.

June 30th — 6 rounds/30 Air Squats

19 hotshots — 19 Power Cleans

7:40pm — 7 Pull-Ups / 400m Run

It’s not about finishing or times or records, it’s about enduring the struggle. No matter what hurts, no matter how strenuous. It’s nothing compared to what the fallen and their families have gone through.

I have no one to do the work out with anymore so if you do the work out tomorrow, lets compare our times.

Category: Fitness

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