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Our ships are lethal due to their mobility.
Is our sailors' mobility just as effective?


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So the games are almost upon us and although it'll be exciting, unless you are one of the chosen finalists, you'll be stuck spectating.
Now, right NOW is the time to plan your 2012 objectives.
Ask yourself:
Which milestones do you want to reach every 3 months?
What competitions do you want to complete in the next year?
What are your biggest weaknesses?
How often and when will you rest? How many Full weeks will you take off completely?
What's the plan during adverse weather season?
Are you going to be deployed? What limitations will deployment present?

1 whistle,
AJ


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It's official the gym staff (USMC) will depart this week (close of business Thursday) and the gym will be staffed by NAVAIRLANT active duty members. No details on any changes, except that it's evident that all the gear (except stationary weights, bumper plates/platforms, sorinex rack and elliptical/treadmills) has been transferred to Camp Allen (USMC).
The gym will have reduced operating hours (looks like 0600-1400). No other details.

I am transferring to Quantico on friday and wish all of my Norfolk NOB CrossFitters best of luck.

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The marines on Norfolk Naval Base are moving to Yorktown this month and because of that, the USMC will not be running our gym as of July 15th.
Rumor is that Navy MWR is taking over but no details yet.
More to follow!


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Here is a frugal way to create DIY bands...find the widest mountain bike tubes you can. Since they are cheap , buy 4 so that you can increase your resistance/assistance.





These can be used for shoulder mobility and warmups, and if needed, can be doubled up for more resistance (shown above).









These can also be used to assist in dips/muscle-ups on rings as shown above ( tied off one side, held between first two fingers in other.

If your concerned with bodyweight for pullups, lean towards 3 or 4 tubes (bands).

Enjoy!

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(U.S. Navy photo by LTJG Jessica Villarreal/Released)

BRAVO to USS GARY (FFG-51) for taking advantage of SWFFT gym resources (SWFFT covers 2/3 of the earth's surface) and conducting a mini-triathlon while on deployment in the Eastern Pacific.

See the full story here.

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Let's get the ball rolling here and look at the overall purpose and vision for the new US Navy NOFFS.

The background of NOFFS is linked to an April 2011 DOD & ACSM convening High-Intensity Training (HIT) workshop. Although details are included at here, highpoints i'd like to point out include:

- New reference of ('crossfit, P-90X, etc) programs as Extreme Conditioning Program (vice HIT), yet no explanation as to reasoning to categorize into this description and why the term "Extreme" comes from.

- There is no discussion in the Negative Characteristics section, on the need to address the 'dangers' and/or safety concerns with experienced, trained supervisors. Instead of providing proper training to our sailors, it seems that the vision of new program (now known as NOFFS) is to create an entirely new program and shun any sailors interest/ participation in other successful programs (such as CrossFit, P90X).

- The workshop executive summary lists various considerations that 'military leaders' should focus on improving program efficacy and safety to include - gradual acclimation to ECPs (programming), individualized supplemental training for specific needs (again - programming), increased rest periods (certified coach, scaling), monitor for overtraining, and monitor markers of reduced capacity. All of these are great points, and all are successfully overseen by trained/experienced CrossFit Trainers. Yet in this executive summary, they refer to 'military leaders' to meet these objectives. What training is going to be provided to our 'leaders' so that they will not only be able to meet these expectations, but also provide feedback to the NOFFS system (and DOD) that it's working?

Lastly - I'm interested if the individuals listed at the bottom of the summary:
Michael F. Bergeron, Bradley C. Nindl, Patricia A. Deuster, Neal Baumgartner, Shawn Kane, William J. Kraemer, Lisa R. Sexauer, Walter R. Thompson, and Francis G. O’Connor were involved with development of NOFFS and what feedback/critiques they may have had in the final product.