3.31.10

100 Overhead Squats
for time.

Master:  95 lbs
Apprentice: 75lbs
Recruit: 45lbs

3.30.2010

5RM Romanian Deadlift

5-5-5-5-5

(Mar. 26, 2010) Sailor aboard the aircraft carrier USS Nimitz (CVN 68) man the rails as the carrier arrives in her homeport at Naval Air Station North Island after an eight month deployment. (U.S. Navy photo by Mass Communication Specialist Seaman Oliver Cole/Released)

3.29.2010

Row 2000m
50 Pushups
Row 1000m
50 Situps
Row 500m
50 Pullups

For time.

The guided-missile destroyer USS McFaul (DDG 74) conducts a rescue operation for 29 Somali men and women on a drifting skiff during a routine patrol. McFaul is on a seven-month deployment in the Gulf of Aden. (U.S. Navy photo by Sonar Technician 3rd Class Cory Phelps/Released)

3.28.10

REST DAY

3RD ROUND OF DAHLBERG's (USCG) FIGHT.
 

3.27.10

Fight Gone Bad

3 rds for max reps of:
1 min Wall balls (20lb ball to 8ft)
1 min SDHP (75lbs)
1 min Box Jumps (20in)
1 min Push Press (75lbs)
1 min Row (calories)
1 min rest

Add up all reps/calories for total score

NOFFS

New Navy Fitness Program



What exactly is the US NAVY definition of OPERATIONAL FITNESS?

3.26.10

AMRAP in 10 min of:

5 weighted dips (45lbs)
10 weighted squats (45lbs)

3.25.10

21-15-9 of:

1/2 bodyweight deadlift
1/2 bodyweight press
situps

for time.

3.24.10

1 -2-3-4-5-6-7-8-9-10 back to 1
of:

1x Pullup
2x pushups
3x squats

for time.


CONGRATS Petty Officer David (MESD) for completing his first Muscle-Up in his first attempt.

3.23.10

100 Get-ups (45# KB) for time

3.17.10

Overhead Squats
5,5,5,5,5

3.16.10

TABATA Box Jumps
2 minute rest
TABATA Pull Ups
2 minute rest
TABATA Box Jumps
2 minute rest
TABATA Push Ups


Score for each TABATA = the LOWEST reps in each 8 rd TABATA. Strive to keep the number high.

TABATA = 8 rds of : 20sec max effort, 10 sec rest, continuous

3.15.10

AMRAP in 20 min of:

Run 300m
13 Press w/ 2x 45lb KB
13 Situps

3.14.10

TABATA ROW

8 rounds of:
20 seconds max row calories
10 seconds rest
(Score = lowest Calorie score performed in ANY of the 8 rounds.)

Rest 2 minutes

Repeat 2 more times.

---
Apprentice: Repeat 1 time
Recruit: only 4 rounds. no repeat sets.

3.7.10

Karen
150 wall balls for time

3.6.10

Warm up
-------
Bench Press
3 Rep Max (3RM)

3,3,3,3,3,3,3


In Good Company.
(Photo property of US Navy)

3.5.10

REST DAY


Fat Thoughts?

3.4.10

Helen

3 rds for time:

400m run or 300m row or 1 minute bike
21 kb swing (45#)
12 Pullups

--------
Apprentice- 2 rds
Recruit - 2 rds, sub KB swings with air squats

What is wrong with this picture?

http://www.ivankobarbell.com/Action/COTT2-Brandon-Cass-8.jpg






30 man-makers for time.


Manmaker = with 2 20# db's, perform a squat thrust, with a pushup and 2x db rows, finish the squat thrust into a clean, finish man maker with a push press.

3.2.2010

Run 5K or Row 4k
for time

3.1.2010

Deadlift
3RM (3,3,3)
1RM (1,1)