Wednesday 10.15.14

image

The rowing stroke can be divided into two parts: The drive and the recovery.

The Recovery (Phase 1) Extend your arms until they straighten.
Lean your upper body forward to the one o’clock position.
Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1) Arms are straight; head is neutral; shoulders are level and not hunched.
Upper body is at the one o’clock position—shoulders in front of hips.
Shins are vertical and not compressed beyond the perpendicular.
Balls of the feet are in full contact with the footplate.
The Drive (Phase 2) With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2) Legs are extended and handle is held lightly at your lower ribs.
Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
Head is in a neutral position.
Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

Skills/Strength
3x10 Barbell Landmines Twists
WOD
500m Row
3 Rounds
5 Deadlifts (L2 315/205, L1 225/155)
10 Alt Sledge hammer strikes
50 DU
500m Row

Tuesday 10.14.14

image

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Skills/Strength
3x5 single arm DB sit-ups
WOD
THE CHIEF
Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Friday 10.10.14

image

Happy Friday!

Skills/Strength
Acc. 3min of Ring Planks
WOD
3 Rounds
25 Unbroken Wall Balls (L2 20/16, L1 16/14lb)
20 HPC (L2 125/105, L1 105/85lb)
15 KBS (L2 72/53, L1 53/36lbs)
Rest 2:30 b/t rounds If you break set,
you must start over

Thursday 10.09.14

image

If you haven’t heard the yoga class will start Sunday, October 19th at 10:00-11:00am. All levels are welcome. Please bring a yoga mat and comfortable clothing. This is a separate class from the CrossFit classes and there is an additional fee.

Skills/Strength
4x10 hip and back ext.
WOD
Run 800m
40 Squats
30 Push-ups
20 T2B
Run 400m
30 Squats
30 Push-ups
30 T2B
Run 400m
20 Squats
30 Push-ups
40 T2B
Run 800m