A Resurgance

Our second attempt at teaching Crossfit's functional movements was promising. This time we had announcements made and were joined by 5 sailors. Lt. Abrams went over the kettlebell swing and the basic squat.

Expect group workouts daily when available at 0900 and 1300 in the crossfit gym. Bring a towel or chalk because it gets wet!

Red Death Challange VI

Continuing an Alpha Company tradition, the Marines of Red Death (oorah) competed in and completed the inaugural underway Red Death Challange aboard the USS New Orleans. Due to high winds and heavy rolls, we had to get creative with one station. However, that doesn't mean it got any easier.

The vomit buckets were located in the Red Death gym below decks.

The event consisted of three stations at 10 minutes a piece. Squads rotated through all morning.

Station 1: Farmer's Walk RelaysFor 10 minutes squads carried a 100lb Heavy Bag, 2x 55lb dumbbells, and 2x 50lb dumbbells in three seperate relays. Marines were scored one point for each lap of ~35m. The violent ship rolls and the wind did nothing to help the Marines. This station was pushed inside after the first two platoons and was done on a steep 15m ramp.

Station 2: 115lb Deadlifts and Rows, For 10 minutes squads manned 3 rowing machines and lifted 3 bars setup with 115lb each.

Station 3: Pushup, Squat, Situp medley, For 10 minutes squads attempted max repetitions for all three exercises with only 1 Marine performing the exercise at one time.

Alpha Company put out tremendously.

Winning Squad was 2nd Sqd, 3rd Plt led by Sgt. Johnston

Above: Lance Corporals Salyers and Sipos cranking out some pushups for Alpha
Top: Sergeant Selby of 1st Plt carries the heavy bag aboard the USS New Orleans

Crossfit Makes You Free

To All Aboard USS New Orleans:

You are cordially (and cautiously) invited to the Red Death Gym in the Lower V (aft) for free Crossfit and general fitness instruction.
Our first class will be held on Sunday, 25 JAN and begin at 1300. Come in PT gear with water and something to take notes with.
Instruction will begin with the basics and progress throughout the deployment.

One More Day

Exactly 21 Minutes before pulling out of Pearl we were afforded something unexpected: one more day.

Here's to pleasant surprises:

Deadlift
3-3-3-3-3

Row your boat!

Rough seas for the past few days! Going overhead is just asking for trouble. We're trying to get to Hawai'i faster, so just row faster! Here's an adaptation of Mike.

Sailor Mike
Row 800M
50 Situps
50 Back Extensions

3 rounds for time.

Two Ring Circus

We have found a temporary solution for putting rings into our workouts. Lt. Abrams put some ring dips into today's WOD. They are currently not in a convenient place for anybody (the sailors working in the welldeck included), however we'll make the best of it.

Not a bad WOD today. Focus on skill and form over time, especially on a rocking ship. Potential for injury gets high.

We're looking at holding two instructional sessions a week. Look for the first one to happen on our first free Sunday, and definitely after Hawai'i. Times will be posted to all.

13JAN
For Time
155# Power Cleans - 15 Reps
Ring Dips - 30 Reps
155# Power Cleans - 12 Reps
Ring Dips - 24 Reps
155# Power Cleans - 9 Reps
Ring Dips - 18 Reps
155# Power Cleans - 6 Reps
Ring Dips - 12 Reps
155# Power Cleans - 3 Reps
Ring Dips - 6 Reps

Subbed Ring Dips for "Humvee Dips." Found some space in between two parked trucks and went to town.

S/F

Man Overboard!

Diane
21-15-9 Reps for Time

225# Deadlift
Handstand Pushups

We're looking to start some formally informal instruction sometime in February, once we've got this whole ship routine down. Until then, expect random (duh) WODs and times to be posted.

S/F

Mazz: 8:44
Timmy: 6:36 (sub Pushups 42,30,18)
Gress: 3:56 (135#, sub Pushups)

Breaking it in

Deadlift - 275 lbs - 3 reps
Swings - 1.5 pood - 10 reps
AbMat situps - 20 reps

Rotated this lineup for 30 minutes



Finished with:
Z-Health - 30 minutes



Worked out in red lights and darkness, great ambiance.



LT A

Underway!

Crossfit 13th MEU is underway and making way! Under the direction of A Co Police Sgt, Lcpl Barker, our equipment on loan from the Crossfit Warehouse has been setup in the dungeons (aka the bowels of the ship). With this equipment our ability to train in a variety of functional fitness movements has been greatly increased. We'll be hitting the first libo port soon and hope to start posting group workouts even sooner. Standby!