Mobility

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


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CF Games

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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NORFOLK USMC Gym Update

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.

Norfolk gym transition

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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DIY Stretch Bands

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!