The Making of a Navy SEAL

Teammates, a couple questions I often get are, "What's SEAL training really like? Who are the SEALs recruiting these days?" Check out what NBC's Today show learned when they had unprecented access for nine months to the world of the Navy's Silent Warriors.

"From high-tech weapons and underwater demolition to hand-to-hand combat and parachuting into war zones, NBC’s Chris Jansing takes a look at the making of a Navy SEAL." Notice what phrase comes up again and again: Extreme Fitness.

Did you know a Newsweek reporter wrote about Bronze Star Lieutenant Commander Tom Rancich's SEAL Hellweek aka BUD/S? Tom is a CHARLIE MIKE blogger too! N.B. every CM SEAL blogger has written about their BUD/S week. Lastly, read Warrior Elite: Forging SEAL Class 228 by Dick Couch.

CHARLIE MIKE -- ALDEN

Former SEAL on Fitness in your Fifties

Teammates, A SEAL from BUD/S class 57 has a lifetime of fitness to celebrate! 2010 is ONE WEEK away -- what is your fitness mission for this coming decade? There is no "I" in Team -- share your stories so we all can benefit! AMM

"SEAL76 - I am a former SEAL BUDS CLASS 57 SEAL TEAM ONE 1970-1973. I have been exercising since I was in high school and continue to do so. I am 58 years old and in better shape than guys half my age. Having been a SEAL taught me that you have to work hard to stay in shape but the results are worth every bit of the effort it takes.

Slogging through the Delta in Vietnam was a lot less difficult because of our daily PTs, runs, and swims. I don't have to do that any more but being in shape allows me to do yard work, snow shoveling, furniture moving and the daily tasks that call for a healthy body. Fitness has served me well as a public school classroom teacher. It not only keeps me going on tough days but provides an outlet for the frustrations that all teachers have to deal with. Your article should motivate young and old alike. HOOYAH!"

CHARLIE MIKE -- ALDEN

* Picture from wikipedia: Members of U.S. Navy SEAL Team One move down the Bassac River in a Seal team Assault Boat (STAB) during operations along the river south of Saigon, November 1967.

Stew Smith on Astronaut Chris Cassidy

CM SEAL Team blogger: Stew Smith

I actually turned over my job at Task Unit Alpha DDS platoon commander to young Chris Cassidy in 1995. At the time I had no idea he was a super stud at BUD/S (Honor Man) and had the academic ability to be an astronaut too. He was always a very modest and humble person. It is cool to tell my kids I know an astronaut AND he was a Navy SEAL too!!!

Stew Smith
USN 1991-1999

A Sound Body Is Important

CM SEAL Team blogger: Marcus Colburn

We used to have a saying in BUD/S: "YOUR BODY CAN DO 10 TIMES THE WORK THAN YOUR MIND." Only what we didn't mention was the fact that when you realize how much more your body can handle than your mind thinks you can, you automatically set the bar higher, resulting in great advances in achievements!

Taking care of your body is an important facet of taking care of your mind and soul. Study after study has linked the importance of exercise in preventing chronic disease including Alzheimers, dementia, diabetes, high blood pressure and other cardiovascular diseases that shorten your lifespan, zap your energy, decrease your quality of life and in some cases also lower your self esteem.

"PERFECT" products are valuable resources to help you maintain...a sound body and a sound mind: NUFF SAID!

"HOOYAHS"

Are you thirsty? H20 advice from Mojo Frog

CM SEAL Team blogger: Marcus Colburn

Let's think about this...your body is mostly water. Water covers 2/3rds of this planet. If you're getting thirsty, you're already dehydrated.

Stay clear of all other types of drinks and drink lots of pure H2O! Regular plastic bottles get old and can cause foreign bad juju to harm you whereas bottles made out of more permanent materials (like steel) can be washed and won't leak bad juju into your blood stream!


We used to have a saying in BUD/S (because water is so heavy). Whenever someone tried to lighten their load by carrying less water, we just said when they complained, after they were warned to bring more water, "Are you thirsty? DUDE, IF YOU DIDN'T BRING IT, YOU MUST NOT NEED IT."

Summer is here and it gets wayyyyyyyyyyyy hot. So keep up with your fluids. Stay strong and ready!

Mojo Frog

Picture used with permission of Dreamstime.

Secret Weapon #1

CM SEAL Team blogger: Mike Ryan

Secret Weapon #1

“Cowards never got started and the weak died along the way.” Truer words were never spoken.

The first time I read this quote I was standing at parade-rest waiting to begin my first day of SEAL training. The words were carved into a wooden bench that stood just inside the doors of the Naval Special Warfare Center. At my feet, just in front of the bench, stood a perfect line of about 30 helmets - the last remnants of students who had reached their mental and physical limits and quit training. Predictably, my initial reaction was a mix of skepticism and sarcasm. “Yea” I thought, “that’s a little bit over-the-top.” About twenty minutes later I realized my worst nightmare had just begun.

Throughout training, and later as a SEAL operator and BUD/S's instructor, I came to appreciate the full meaning of the quote. “Cowards never got started…” for me those words came to symbolize the never-ending process of self-improvement. Ultimately, change requires courage. “…And the weak died along the way.” A not-so-subtle reminder that change also requires strength.

If you reading this blog and you’re an avid fan of the Perfect Pushup (like me) I have to assume two things; First, you’re not a coward or a quitter. Second, you’ve made the commitment to improve strength and performance. You’re one of us. You’re on the team. So I’ll let you in on Secret Weapon #1 – nutrition.

“Nutrition” you say, “that’s no big secret.” But it is. Nutrition is like a good right hook. You know it works – you just don’t use it as often as you should. The bottom line; adopting a militant approach to proper nutrition will yield surprising results. So let’s get to it.

What do you need? When do you need it? And how much do you need? All good questions. Tomorrow we will focus on protein.

___________________________________________
Biography:
Michael Ryan is the President and CEO of Intensity Nutrition LLC. Founded by former Navy SEALs, Intensity develops super-premium sports supplements for professional, semi-professional, tactical, and functional athletes. Intensity will launch early summer ’09 and welcomes any recommendations for product development. Mike and Alden met during “running remediation” at Basic Underwater SEAL (BUD/S) training. Special thanks to BMC Pardue for the introduction.

Drop Down for LCDR Mike Ryan!

CM Teammates! You’re gonna need to drop on down for this next Navy SEAL blogger – God only knows how many SEAL candidates have done pushups at his feet – that’s because Lieutenant Commander Mike Ryan is a former Navy SEAL BUD/S instructor. He taught (and ran) Third Phase (last 9 weeks of Basic Underwater Demolition/SEAL training) for over two years and was responsible for training more than 300 SEALs. Before accepting command of Third Phase, Mike was at SEAL Team THREE (Coronado) where he led SEAL platoons in the Middle East.

I first met Mike when he was in Class 180 and I was in Class 181 – his reputation as Aquaman had already been established: he broke the BUD/S record for the 800 yard Combat Underwater Recovery swim (that puts him in legendary status in BUD/S!). We became fast best friends when we had the opportunity to spend some R and R in a Mexican jail (yes during BUD/S – no we didn’t get kicked out, but it was close), and we’ve remained best of friends today. He’s the best of the best - a truly inspirational leader, who gets the meaning of CHARLIE MIKE – he never quits – just ask him about breaking his legs during a timed BUD/S run – and top it off, he’s one of the most hilarious guys I know (put Rancich and Ryan together and your abs will be in knots).

Enjoy his CHARLIE MIKE posts, and know that like the other bloggers, he’s preaching what he practices – so get yourself Fired UP for doing 50 pushups before reading his blog tomorrow – because that’s how many pushups every candidate has to do in Third Phase – Drop on Down for Instructor RYAN!

HOOYAH and CHARLIE MIKE – ALDEN

TGIF: "At Least We're Not Going Swimming Again"

CM SEAL Team blogger: Marcus Colburn

How about the tagline for my picture! Teammates, take it from a SEAL -- the weekend is your time for your family & friends. Use the buddy system (that would be your friends and family) to reach goals. Remember, we all need a day off. Your body makes "FREE RADICALS" or bad juju [Scientific fact about that bad juju!] from over training. So, actually taking time off training is a good thing. That could be how you use your weekend. Especially if you're training hard all week.

Everyone's heard this line about "Rome Not Being Built in a Day". Even "God took a Day of Rest". In BUD/S we gave weekends off to goof off & do your own thing so the guys would be gung ho on Monday & hit the ground running!

As the ancient Greeks used to say: "Nothing to excess"! TGIF Teammates!

Striving for PERFECT'ion Partners

CM SEAL Team blogger: Marcus Colburn

Teammates, Partner’ing up is the Best Way! Just by thinking this way, you're now one step closer to getting a jaw-dropping physique. Like me (fist raised and my "surf's up" friend Billy).

If you are one of the people that likes results & action quickly, you made an excellent decision that's going to pay off, visually and functionally, once you dedicate and commit yourself to your "striving for "PERFECT"ion program".

There's no doubt in my mind that you're on your way to a brand new mindset... a brand new body... and a brand new life. Just the fact that you're striving for perfection is a totally positive thing. You could be a couch potato or just an average Sunday morning quarterback. But no way Jose.... You want more out of life. Well I say "GO FOR IT!"

When your so called friends ask why you're not drinking with them or that you're acting (STRANGE), just tell them with a smile on your face about your new goal is striving for "Perfection"ion "I've got THE muscle-shredding, belly-busting and ab-sharpening solution."

Your results will be noticeable before you know it. Alas, Too bad So Sad that they just don't have the same attitude or passion for life as you; but you can show them your results "PAY IT FORWARD" how you did it & how you're doing it using the "PERFECT" method & get them to partner up. Get their own "Perfect" products for themselves & make it into a bet or a competition. Workout with friends or partners is always more fun & you can watch each other, help each other with spots & make sure ya'll are sticking to your "FULL LIFE STYLE CHANGE & EATING CLEAN PLAN"! Because if you really want to strive for "PERFECT"ion; Partnering is the best way!

During BUD/S the class ahead of us used to (rib us & taunt us to no end) but especially during (HELL WEEK). They used to leave power bars hidden all over the place & that really made us fight harder!

Hope everyone had a great Easter weekend,

MOJOFROG OUT!
___________________________________________
Back in 1997 while serving with the elite Navy SEAL jump team called Leap Frogs, Marcus was involved in a life changing parachuting accident. After free-falling to three thousand feet, Mark opened his chute. But the SEAL above him did not and continued free-falling at ninety miles an hour. The other jumper tore through Mark's chute, hitting him in the head and hand with his body. The impact sent Mark twirling unconscious through the air with few cells left on his chute, and he hit the ground, changing his life forever. Mark's amazing recovery became his biggest challenge – and surviving the accident is a miraculous story in itself -- but what is even more inspiring is how he handles his life after the accident.

Too Short to be a SEAL? Part IV

CM SEAL Team blogger: Stew Smith

Here's the conclusion to the "Strength in Diversity" series. I often receive emails concerning guys who are “too lean”, “too short”, “too tall”, or “too big” to attend SEAL training. This is one of the first “doubts” you will have about yourself on whether or not you are tough enough to make it through SEAL training. There is not much you can do about what God gave you physically - BUT the good news is the SEALs need men of all shapes, sizes, backgrounds, and colors. I'm here to help you clear the self-doubt you may be having about attending SEAL training.

Here is a sampling of emails I receive on a near weekly basis and this will hopefully help you clear the self-doubt you are having about attending SEAL training.

Too Short:
I am only 5’2” am I too short for BUD/S? Most guys I see are huge on TV.

First of all we all look bigger on TV than we really are in life. But secondly your height is fine. You will no doubt be in the “smurf boat crew” meaning all the shortest guys in the class will have their own boat to carry. But pound for pound shorter / lighter guys do well at BUD/S and usually have above average PT scores and even obstacle course scores (if they can get over the obstacles - i.e. the Dirty Name).

In the SEAL Teams you will be able to go places many others cannot so your size will be an advantage in many situations.

I always tell people that there is Strength in Diversity - we all carry unique skill sets whether they are physical, mental, or the experience of life that all come together to create a platoon of well rounded SEALs in a TEAM. If you make it through SEAL Training, you obviously have “something special” to share with your teammates and add to the strength of the team.

Here are links to the other three "Strength in Diversity" blogs:

I: Introduction and Too Lean to be a SEAL?

II: Too Big to be a SEAL?

III: Too Tall to be a SEAL?

Questions? Fire away!____________________________________________


Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith


Look for Stew Smith on Nat Geo Channel

Marcus Colburn's Eat Clean Diet

CM SEAL Team blogger: Marcus Colburn

Here's my Mojo Frog Lifestyle change diet for gaining your goals....but first, let me tell you a story.

During BUD/S there was this one student of mine who was a stud. A big tuff (smart) unusual for a former marine, a very oordinated awesome athlete. We thought this guy would breeze right through no prob. One day he forgot to drink enough water. He drank soft drinks (soda pop). A badddd move that he paid dearly for! Well, of course he cramped up big time during an obstacle course run. As a result he had to be rolled back!

So let that be a big lesson learned for him and a sermon for you!

The Marcus Colburn Eat Clean Diet -- and here's the trick, Make It An Easy Day!

1. Four or five small "clean" meals per day work best for cleaning out, because your body can absorb protein only in small amounts. That's about 30 grams per meal.

2. Excess protein will be stored as fat. Since the goal is to strip off fat and build lean muscle mass, go with the low-fat protein sources such as fish, lean meat, chicken, whey protein powders and egg whites, and spread out those proteins over your five daily meals.

3. Carbs as well as good fats (olive oil, nuts, avocados, assorted fruits) are a must because they produce energy for training and for thinking clearly. That, my dear friends, are a prerequisite for quality training.

4. Remember the mind-muscle connection!

5. Even as far as drinks. All that so called diet crap is just that, crap.
Water is best. If you're one of those people that can't stand plain water, get over that weakness. Think, how bad do you want to reach your goals? You could take real lemons & squeeze them in H2O or oranges or any natural clean source. Work it out by making your choice easier for you to swallow. With a smile.

If your body is a temple, why put crap on your altar and piss off your Maker?

Can I get an AMEN Brothers & Sisters!
__________________________________________________


Back in 1997 while serving with the elite Navy SEAL jump team called Leap Frogs, Marcus was involved in a life changing parachuting accident. After free-falling to three thousand feet, Mark opened his chute. But the SEAL above him did not and continued free-falling at ninety miles an hour. The other jumper tore through Mark's chute, hitting him in the head and hand with his body. The impact sent Mark twirling unconscious through the air with few cells left on his chute, and he hit the ground, changing his life forever. Mark's amazing recovery became his biggest challenge – and surviving the accident is a miraculous story in itself -- but what is even more inspiring is how he handles his life after the accident.

Strength in Diversity in the Navy SEAL Teams: All Body Types Needed!

Guest blogger: Stew Smith

I often receive emails concerning guys who are “too lean”, “too short”, “too tall”, “too big” to attend SEAL training. This is one of the first “doubts” you will have about yourself on whether or not you are tough enough to make it through SEAL training. There is not much you can do about what God gave you physically - BUT the good news is the SEALs need men of all shapes, sizes, backgrounds, and colors.

Each month, I will address a concern from the emails I receive on a near weekly basis and this will hopefully help you clear the self-doubt you are having about attending SEAL training

Too Lean:

Question: I've heard that guys at BUD/S without enough body fat have a really tough time -- that they have to carbo load even more than the normal person.

True - some guys go to BUD/S and are lean - meaning sub 5% bodyfat. Not only will you want to eat more carbohydrates, but you will have to eat more fat and protein as well in order to maintain your weight. We had one really skinny kid in my BUD/S Class who was tough as nails and was cold all the time and he had to eat extra meals - sometimes waking up in the middle of the night to eat some pizza or protein shakes to keep weight on. But in the end, he was actually one of a few BUD/S graduates who actually gained weight by the time BUD/S was over.

You will be cold, but we all are, your muscles will keep you warm like fat will. In fact it is the muscle shaking that produces body heat so do not be scared of shaking - it warms you up - it is when you stop shaking is when it is dangerous.

In the SEAL Teams, you will be able to get into places others cannot and perhaps be a cardio-vascular stud and outlast many others. To me that is an advantage in many situations.

I always tell people that there is Strength in Diversity - we all carry unique skill sets whether they are physical, mental, or the experience of life that all come together to create a platoon of well rounded SEALs in a TEAM. If you make it through SEAL Training, you obviously have “something special” to share with your teammates and add to the strength of the team.

_________________________________________________


Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith


February 16th on Nat Geo Channel