Blog

Blog

WOD

D7W1Y1 Free Online Program

Welcome to Day 7 Week 1 Year 1 (D7W1Y1) of the free online Coastal Athlete Program. These daily workouts are designed to augment coastal athletes preexisting training protocols for the purposes of increasing range and ability.  The Program is amphibious so there is a great deal of run/swim/run in your future.

Make sure to Like Subscribe and Follow us on all our platforms to get the complete picture of what it takes to be ready to respond when the moment is greatest. Sometimes the life you save is your own.  If you ever have a question about the program, please feel free to contact us for clarification.

Subscribe to our podcast in the iTunes Podcast App, and on SoundCloud for the full remote Coastal Athlete Program experience. (CLICK HERE)

D7W1Y1

20 Burpees

20 reverse burpees

20 Burpees

20 reverse burpees

  • For time
  • Chipper style work out
  • See youtube video (here) for details on how to do a reverse burpee.
Uncategorized

D6W1Y1 Free Online Program

Welcome to Day 6 Week 1 Year 1 (D5W1Y1) of the free online Coastal Athlete Program. These daily workouts are designed to augment coastal athletes preexisting training protocols for the purposes of increasing range and ability.  The Program is amphibious so there is a great deal of run/swim/run in your future.

Make sure to Like Subscribe and Follow us on all our platforms to get the complete picture of what it takes to be ready to respond when the moment is greatest. Sometimes the life you save is your own.  If you ever have a question about the program, please feel free to contact us for clarification.

Subscribe to our podcast in the iTunes Podcast App, and on SoundCloud for the full remote Coastal Athlete Program experience. (CLICK HERE)

 

D6W1Y1

Swim – Run – Swim

  • .5 mile swim
  • 1 mile run
  • .5 mile swim
  • If you are training at a beach swim parallel to shore
  • If you are training in a pool make sure to be careful during your transition across the deck.
WOD

D5W1Y1 Free Online Program

Welcome to Day 5 Week 1 Year 1 (D5W1Y1) of the free online Coastal Athlete Program. These daily workouts are designed to augment coastal athletes preexisting training protocols for the purposes of increasing range and ability.  The Program is amphibious so there is a great deal of run/swim/run in your future.

Make sure to Like Subscribe and Follow us on all our platforms to get the complete picture of what it takes to be ready to respond when the moment is greatest. Sometimes the life you save is your own.  If you ever have a question about the program, please feel free to contact us for clarification.

Subscribe to our podcast in the iTunes Podcast App, and on SoundCloud for the full remote Coastal Athlete Program experience. (CLICK HERE)

 

D5W1Y1

Rest

WOD

D4W1Y1 Free Online Program

Welcome to Day 4 Week 1 Year 1 (D2W1Y1) of the free online Coastal Athlete Program. These daily workouts are designed to augment coastal athletes preexisting training protocols for the purposes of increasing range and ability.  The Program is amphibious so there is a great deal of run/swim/run in your future.

Make sure to Like Subscribe and Follow us on all our platforms to get the complete picture of what it takes to be ready to respond when the moment is greatest. Sometimes the life you save is your own.  If you ever have a question about the program, please feel free to contact us for clarification.

Subscribe to our podcast in the iTunes Podcast App, and on SoundCloud for the full remote Coastal Athlete Program experience. (CLICK HERE)

 

D4W1Y1

30 min max distance shore/trail run

  • Turn around at 15 minutes and retrace your course
WOD

D3W1Y1 Free Programing

Welcome to Day 3 Week 1 Year 1 (D2Y1) of the free online Coastal Athlete Program. These daily workouts are designed to augment coastal athletes preexisting training protocols for the purposes of increasing range and ability.  The Program is amphibious so there is a great deal of run/swim/run in your future.

Make sure to Like Subscribe and Follow us on all our platforms to get the complete picture of what it takes to be ready to respond when the moment is greatest. Sometimes the life you save is your own.  If you ever have a question about the program, please feel free to contact us for clarification.

Subscribe to our podcast in the iTunes Podcast App, and on SoundCloud for the full remote Coastal Athlete Program experience. (CLICK HERE)

 

D3W1Y1

4 rounds
.25 mile swim
20 Lunges
25 yard Bear crawls
50 Flutter kicks

Swim

D2W1Y1 Free CAP program

Welcome to Day 2 Week 1 Year 1 (D2W1Y1) of the free online Coastal Athlete Program. These daily workouts are designed to augment coastal athletes preexisting training protocols for the purposes of increasing range and ability.  The Program is amphibious so there is a great deal of run/swim/run in your future.

Make sure to Like Subscribe and Follow us on all our platforms to get the complete picture of what it takes to be ready to respond when the moment is greatest. Sometimes the life you save is your own.  If you ever have a question about the program, please feel free to contact us for clarification.

Subscribe to our podcast in the iTunes Podcast App, and on SoundCloud for the full remote Coastal Athlete Program experience. (CLICK HERE)

D2W1Y1

30 min max distance swim

 

  • Rest as needed
  • Swim parallel to shore outside of the wave break
  • Land on shore only for breaks of 90 seconds or less
  • Turn around at 15 minutes and retrace your course (as best you can)
  • If you have a dominant current (river, or longshore current) swim into the current for 20 minutes and with it for 10 minutes.
WOD

D1W1Y1 Free CAP programing

Welcome to Day 1 Week 1 Year 1 (D1W1Y1) of the free online Coastal Athlete Program. These daily workouts are designed to augment coastal athletes preexisting training protocols for the purposes of increasing range and ability.  The Program is amphibious so there is a great deal of run/swim/run in your future.

Make sure to Like Subscribe and Follow us on all our platforms to get the complete picture of what it takes to be ready to respond when the moment is greatest. Sometimes the life you save is your own.  If you ever have a question about the program, please feel free to contact us for clarification.

Subscribe to our podcast in the iTunes Podcast App, and on SoundCloud for the full remote Coastal Athlete Program experience. (CLICK HERE)

D1W1Y1

4 rounds

.25 mile swim
20 Lunges
25 yard Bear crawls
50 Flutter kicks

Podcast

Intro to The Coastal Athlete Program

The Coastal Athlete Program is a podcast about the skills, jobs, and lifestyles of water rescue professionals. Swimming, surfing, paddle sports, and diving are regular topics as well as interviews with rescue crews from around the world. Follow along with our free amphibious program on our website coastalathleteprogram.com/blog

SaveSave

SaveSave

SaveSave

CAP Class

CAP Classes Motivational Video

This 1-minute motivational video gives you a sneak peek into diverse skills we teach in CAP classes. Make sure to like and subscribe to our YouTube channel and Twitter account for alerts when we post new videos.

SIGN UP TODAY FOR MORE INFORMATION ABOUT CAP

TMYK

How watershed maps can reduce exposure to waterborne pathogens

Your local watershed is a key influencer on the health of the coastal environment and its denizens.  During our CAP Classes, we walk our students through how natural drainage systems work to remove water from inland to the sea.  This post will seek to explain to our remote athletes how watersheds work, how they influence the health of the ecosystem, and how they should factor into your safety assessment.

 

Let us start by examining the root of the word “watershed”

 

early 19th century: from water + shed in the sense ‘ridge of high ground’ (related to shed), suggested by German Wasserscheide, literally ‘water-divide.¹

In layman’s terms, a watershed refers to regional water drainage zones dictated by elevation that move rainfall and flooding to/streams/creeks to be returned to the sea.

Understanding the local watershed reduces the risk of unnecessary exposure to pathogens and pollutants.  It is crucial to remember that watersheds provide drainage to inland valleys so just because the coast has had no rain does not mean the situation is the same upstream.

³

Knowledge and understanding of watershed hygiene is half the battle. How the prevailing ocean currents flow, and how they fluctuate depending on the tides and conditions, is the other half.  Contaminated water can be found miles away from river mouths, so make sure to check with NOAA and other regional water quality monitoring organizations. Tidal changes (>2 full cycles) can help purge a zone and return it to safe levels of contamination, however, the eddy effect can create collection points depending on shoreline and subsurface topography.

Monterey Bay and the Salinas Valley are the salad bowl of the United States. A by-product of this production is hazardous runoff caused by fertilizers and pest deterrents. While most farms use relatively eco-friendly products, there is always a risk that someone somewhere is cutting corners which could result in a subsequent downstream pollution scenario. This is not unique to Monterey County, as all river mouths should be considered hazardous following heavy rains inland.

Monterey County feeds our Nation – crops grown in Monterey County supply large percentages of total national pounds produced each year:  61% of leaf lettuce, 57% of celerey, 56% of head lettuce, 48% of brocolli, 38% of spinach, 30% of cauliflower, 28% of strawberries, and 3.6% of wine grapes. ½

¼

If you are training in the ocean, it is your obligation to reduce risk exposure when possible.  Jump on to THIS SITE² and see how wave action, wind, and other atmospheric forces affect your work site. If you are an aquatic first responder, this should be added to a daily consideration/check.