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3.8.11

Squat clean 5-5-5-5-5-3Focus on setup ( arms, shoulders, toes) after each reset.--

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3.12.11

Mio2 rds for time of:3 15' rope climbs 50 air squats100m sprint50 pushupsSwim 200m sidestroke --

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3.15.11

Bench Press3-3-3-3-3-3 (alternate wide and narrow hand placement)-- hes-68-and-sets-pullup-bar-high

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3.16.11

PRT plusStart clock1 min pullups2 min rest2 min pushups2 min rest2 min situps2 min rest1 min squats2 min rest1.5 mile runStop clockConvert time to total secondsSubtract total reps for final time--

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3.17.11

Happy St Patty'sFight gone badTip: if conducting alone, use 2 watches 1 with 1 min splits 1 with total time backup--

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3.20.11

REST DAY

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3.21.11

Snatch5-5-5-5-5

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3.22.11

Brenton5 rds for time of:100' bear crawl100' broad jump**conduct 3 burpees every 5 broad jumps**--

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3.23.11

Back Squat (high rack)5-5-5-5-5--

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3.28.11

FLIGHT DECK SPRINTS  Conduct 5 rounds for time of:-Sprint to mid point and back, then sprint full out and back.-Perform 20 burpeesRepeat and decrease burpees by 5 each set.***If on a large deck ship...

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3.29.11

AMRAP 20 minutes:20 Double Unders20 Box Jumps

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BLOG Format change

Hey shipmates,As you can see the blog has gone through a change of format.WODs will now be located on left column..which will provide a link to Beyond The Whiteboard (BTWB). All scaling will be noted...

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Naval Pentathalon

Lots of functional fitness required in a Naval Pentathlon. Wondering how many mariners, sailors, and marines are aware of this competition. Possibly you know someone that has competed. Surprised not to...

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Some Say.....

Ever been annoyed at this common opening to a supposed facts-based discussion/debate?Media outlets frequently open sound bites with "some say..." as a means of discussing a proposition yet many times...

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NOFFS

SWFFT will have an ongoing discussion on USN new fitness regimen. Stay tuned.

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NOFFS Review - PART 1

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...

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Underway Triathlon

                      (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...

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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...

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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...

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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...

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