Friday, April 8, 2011

Folks if you have not spoken to any of the trainers yet here is the gouge. As we know Navy is not authorized to do "CrossFit". Nor can MWR permit it to be done on any of their property (track, gym, etc). Any violations will be reported to the base chain of command and parent units to handle.

However do note that MWR has been amazing through the process, they simply most enforce the rules. Our real beef is with the individuals who caused this to happen through the Rhabdo suits and there are avenues to fight that battle with HQ. Write about it in the CF Journal, Navy Times, whatever, let you voice be heard, just don't shoot the messenger and his staff.

Other functional fitness programs are authorized such as HPI, HPP and NOFPS and can be conducted. CF DMNK can continue to provide a service to those that are interested such as the USMC, USA, USAF and other members authorized to participate however we are in search of a new and legal home. Next issue will be equipment but much like our brothers and sisters in Norfolk we will need to hold a fundraiser to get the money. CrossFit TakeOver and huge Hampton Roads CrossFit community undoubtably will help any way they can just like we are doing right now for Norfolk so it's time for CF DMNK to wipe the tears, roll up the sleeves and get a little dirty to build our new home and raise money.

The staff will work with CTO, Norfolk and the HR community to find a solution. We can start by taking what we do have and plan fundraisers. Wash cars, houses, whatever. We will use the power of the community and put on fundraising WoD's at boxes, colleges, sporting events. We will speak to the other gym owners and Norfolk to see what left over equipment is out there for donation and hold combined events. Feel free to shoot out ideas, and show the interest to you local boxes. There is a right way to go about doing this and Norfolk has been leading the way, lots of lessons learned to tap into with them and CTO. It's not the end, but could be a great new beginning. Thats all for now but more to follow.

- CF DMNK Staff

Tuesday, April 5, 2011

110405

*This site will not be posting any workouts." V/r Drew Schneider

Monday, April 4, 2011

WOD 110404

Meet at the TRACK at 1130. Warm up: 20 x body weight thrusters 10 x stomach to back 25 m butt kickers 25 m high knees 25 m franken walks

WOD:


5 rounds for time of:


400m run


5 x strict pull ups


15 x KB swings


7 x burpees


Post times in the comments.






Wednesday, March 30, 2011

WOD 110330

* There will not be any WOD's posted this week do to an involvement in the Final Exercise.* All WOD's will be posted starting again next week. For any questions please email me at andrew.r.schneider@navy.mil Thank you and sorry for the inconvenience.

Monday, March 28, 2011

WOD 110328

Meet at court one at 1130. Warm up: 30 x high knees 26 x lunges 20 x sit ups 30 x butt kickers 25 x pass thrus WOD: 50 x squats 50 x arm haulers 50 x V sit ups 10 x burpees 25 x squats 25 x arm haulers 25 x V sit ups 20 x 30" box jumps 50 x squats 50 x arm haulers 50 x V sit ups 10 x burpees Post times in the comments.

WOD 1103

Friday, March 25, 2011

WOD 110325

Meet at court 1 at 1130.

Warm up:
26 x high knees
26 x franksteins
20 x thruster (no weight)
25 x high box jump (slow and focused on the jump. NOT FOR TIME)
20 x KB swings

WOD:
5 rounds for time of:
15 x Wall ball shots
20 x Push ups

Post times in the comments.

Thursday, March 24, 2011

WOD 110324

Meet at court 1 at 1130.

Warm up:
26 x butt kickers
20 x tuck jumps
26 x lunges
25 x PVC pass thrus

WOD:

Tabata this:
Hollow rockers (8x 20 seconds on and 10 second break)

and

Box jumps (8 x 20 seconds on and 10 second break)

Post lowest number completed as "your tabata" number.