Pool Guard Session 4 (PGS4)

2-3 minute warm up

5 min AMRAP

1 round

3 pull ups

5 burpees

10 air squats

15 4fk

then 3 min rest

EMOM 8 min

75m fs

CAP Class

026 – Brian MacKenzie Talks About Viewing Sport As…

Brian MacKenzie aka BMac joins Schep for episode 026 of The Coastal Athlete Program Podcast to talk about what went into writing Power Speed Endurance, breathing for success, and how to view sport as art.  BMac is another one of those guests who has found himself at key pivot points within the field of human performance and if you listen close enough the common themes are starting to emerge.

If you have been listening to us for a while a lot of stuff may sound familiar since Schep and BMac have little to no patience for things that detract from the goal of physical readiness. Train like your life depends on it because ultimately that is in fact the case.

Brian Mackenzie is an expert in the development and application of custom protocols to optimize human health and performance. His work harnesses and integrates respiratory, movement, strength and endurance-based training approaches to elicit unprecedented positive results. His protocols have been used to accelerate and raise both mental and physical performance in world-class Olympic and professional athletes, top exceutives, and elite military operators, as well as to improve the health for people suffering from various chronic illnesses. Everyday people have also used Brian’s tools to reduce pathologic stress and to vastly heighten their mental and physical well being and performance.

A highly unique feature of Brian’s approach is that he voluntarily and repeatedly subjects his protocols to rigorous 3rd party scientific testing, re-testing and improvement, at top institutions including Stanford University School of Medicine, Florida A&M University and The Center for Sports Performance. Few, if any, experts directly seek to apply unbiased laboratory and field testing to their craft as Mackenzie does.

Brian is himself a highly accomplished athlete. He completed the Ironman (Canada, 2004), completed both the The Western States 100 (2006) mile and The Angeles Crest 100 (2007) mile runs using adapted training protocols he developed to avoid injury and fatigue. Also a prolific writer, Brian co-authored the book Power Speed Endurance, The New York Times Best Seller UnBreakable Runner, and UnPlugged, which assesses the integration of emergent technology and human performance. His programs have been featured in Outside Magazine, Men’s Health, Runners World, Triathlete Magazine, Men’s Journal, ESPN Rise, as well as periodicals such as The Economist. Brian and his protocols have been featured in 4 of Timothy Ferriss’ New York Times bestselling books including: “The 4-Hour Body” and “Tools of Titans”.

Brian MacKenzie’s programs have been taught at more than 400 seminars worldwide and are used by thousands of athletes ranging from beginners to elite medalists and record holders via his “Power, Speed, Endurance” platform and by private consultation.

Currently, Brian is the Creative Director at Power Speed Endurance a company focused on the optimization of human performance, corporate performance and the delivery of science based protocols to optimize physical, emotional and cognitive performance for health.


Pool Guard Session 3 (PGS3)

2 min warm up

4 rounds for time (1-2 min rest between rounds, clock stops between rounds)

25m fs sprint

1 body retrieve from bottom

25m buddy tow


025 – Ryan Masters Talks Bodysurfing Mavericks, The 2018…

We are joined in studio this episode of the podcast by Ryan Masters ( @ryanmasters831 ); poet, writer, and big wave bodysurfer. Ryan’s bodysurfing career has taken him around the world sharing breaks with THE biggest names in the sport. This is the first time we have interviewed someone who been down the face of Mavericks, and the story is harrowing. The tradition continues of guests bringing their A game when coming on the show. We really get into the whole spectrum of bodysurfing related topics; fins, food, fear, and injury.



The Santa Cruz Bodysurfing Association 

“The Santa Cruz Bodysurfing Association was established in 1983 by Tom Mader, Julie Davis, and Horst Wolf.  These three shared a love for the perfect “A-frame” wave at Sunny Cove Beach in Santa Cruz, and decided to host a contest to promote the sport, with Churchill Fins as the main sponsor.  With safety and fun as the main focus of the Santa Cruz Bodysurfing Association, it didn’t take long for this contest to become a favorite event for bodysurfers from all over the world.  Soon, the SCBSA expanded to two contests a year:  the Cold Water Classic in the late fall (featuring ice cubes down your wetsuit!) And, the California Championships, usually held in the Spring.  Both of these contests were legendary in the bodysurfing world due to the FUN side of the competition. 

Events such as the Tandem and Pure were introduced as a way for participants to have as much time in the water as possible.  These events are still the favorites at SCBSA contests, sometimes drawing over 20 swimmers in the water at a time!  Also introduced by the SCBSA were new moves such as the “death cradle,” the “submarine,” the “Nixon,” and the “salute.”  Aside from contests, the SCBSA has taken a part in local events such as Save Our Shores, Surfrider Foundation, Leukemia & Lymphoma Society.  The Association has hosted a Wave Festival, a Porch to Porch bicycle event, ski trips, group trips to international bodysurfing competitions, and more.  For information of the SCBSA contests and events, see the links above.  Most important, be safe and have fun in the water!”

California Bodysurfing Championships



Pool Guard Session 1 (PGS1)

2-3 minutes for warm up

12 Min EMOM


25 fs + 10 push ups + 25m fs + 10 air squats


3 bottom of the pool touches + 50 css + 5 pool pushups

Alternative Surf Craft

023 – Fan Questions; 5 Books For Watermen, Caloric…

Top 5 Books For Watermen

Power Speed Endurance  – Brian McKenzie 


The Pool Guard Break Series

The next several workouts will be designed for pool lifeguards looking to use their breaks from the tower to improve their ability to respond.  Each session will be designed to last no longer than 20 minutes, but most will last 15 or so.

I hope you enjoy them, please post any scores in the comments section below.