To place an order, email MIDN Kendrick at: skendric@email.arizona.edu.

This Memorial Day we will join with many other CrossFit gyms worldwide and complete the “Memorial Day Murph” to honor all the men and women who have served in the Armed Forces, particularly those who have fallen. CrossFit Neptune Rota will partner up with our friends from CrossFit Rota to complete this WOD dedicated to Navy Seal and Medal of Honor recipient LT Michael P. Murphy, USN who was killed in Afghanistan 28 June 2005.

For more information, please visit the following website: Memorial Day Murph

If you’d like to contact him, please send an email to his work address: cheng@ddg92.navy.mil.

CrossFit Neptune has been an extremely rewarding experience for me, and I cannot say “thank you” enough to all of the Neptune family. You have all taught me so much about leadership, dedication, strength, mental toughness, tenacity, perseverance, and family. I plan to keep using the CrossFit methodology and other functional fitness programs as much as possible while deployed and on sea duty. I also hope to be able to check in on the website frequently.

Last but not least, my Alumni WOD:
“LT”
Immediately following any CrossFit Neptune WOD, take 5 seconds to do whatever you need to do, then stand up, walk it off, and get ready for whatever else life has to throw at you!

Take care, and stay in touch…

V/r,

LT

To place your order, call/email/stop by ADMIN and see ENS Kyzer:
W: 520-621-1281
C: 602-320-8304
Email: kyzer@email.arizona.edu

Charles Hector Hollon “Charlie” was born at 2228 on 19 Jun 2010.  He was 7 lbs and 15 ozs, and 19 inches long.  Maritza and Charlie are both doing well, and he’s already getting plenty of exercise for his little lungs.  His C-section delivery was initially scheduled for this Wednesday, but he decided to get here in time for Father’s Day!  I’ll post better photos than the one above once Maritza and Charlie are home from the hospital.  Thank you to everyone for all of your support throughout the pregnancy.  We were so excited to meet the newest member of our family, and he can’t wait to meet all of you as well!

We are asking for individuals to make a donation directly to the American Red Cross in support of our athletes, and any other CrossFitters who choose to participate.  Donations can be a flat rate, or you can choose to sponsor an individual athlete per pull up, or the entire group per pull up. Donations should be made directly to the American Red Cross via the following link ($10.00 min):

https://american.redcross.org/site/Donation2?idb=1686170366&df_id=4450&4450.donation=form1&JServSessionIdr004=6ng4lhfd22.app234b

The link for donations along with the totals for all participating athletes will be re-posted on 12 Feb after the results are tallied.  Thank you in advance for your support!

Congratulations to the Navy ROTC flag football team on a hard fought victory over the Army ROTC.  The game was great,  and literally came down to the final play.  There were several great individual performances, but the entire team came together to secure the win.  The game ball returns to the “proper” trophy case for another year!!

As Rx’d means that the workout is done accomplishing the full amount of reps WITH a full load AND WITH a full range of motion.  I write the workouts (and the benchmarks are designed this way too) based on completing full range of motion at a set load.  However, the more important of the two factors is FULL RANGE OF MOTION.  In order to continue to progress in CrossFit (and more directly functional fitness ie CFT, O-Course, PRT/PFT etc.) you must be able to accomplish the full range of motion FIRST.  What does that mean?  In layman’s terms, if you cannot perform a full squat clean with a PVC pipe, then your hands shouldn’t touch a loaded barbell.  Further, if you cannot perform a full squat clean with 65#, you’re not doing yourself any good but throwing 95# on the bar and ½ repping everything, or doing power cleans instead.  Decreasing the load to be able to perform full range of motion is the right thing to do, not a sign of weakness.  Same thing goes with posting a crazy fast time on air squats when you never go below parallel.  Remember that the WOD is just a performance milestone, in order to get better, you MUST work on technique and form without the “time constraint” of a stopwatch regardless of your fitness or training level.  Same goes with any training.  “Crawl, walk, run” as they say.   

On another note, be careful when reading the description of the exercises, in particular those that deal with the Olympic lifts.  For example, a “hang squat clean and jerk” means that the bar starts at the hang, goes through triple extension, is caught at a full front squat and then raised to the front rack.  From the front rack, there is then a clear dip drive to start the jerk motion to overhead.  Another way to accomplish the same movement of the load, but with a different range of motion standard would be written as “hang to overhead”.  This allows the athlete to do a hang power clean thruster combination, or any other variation that gets the bar from the hang to the overhead. 

Everyone is working hard and putting up some great times.  Just remember, you’re only cheating yourself if you aren’t using full range of motion.  DO NOT be afraid to drop the load all the way down to PVC if you have to.  Full range of motion = full benefits of the programming!  If you think you might not be doing full range of motion, ask someone to count your reps out loud for you.  This will help you ensure that each rep counts, and allow you to focus on just putting out your best effort and allowing someone else to make sure that they are watching for correct depth, height, or whatever the workout calls for.  There is nothing wrong with “calling someone out” on their range of motion.  Most of the time, you’ll find that they are just trying to go as fast as possible, not trying to “cheat” on purpose.

Maritza and I were married by my uncle, Rev Robert Tussing on 14 November at the Dublin Community Church in Dublin, OH.  The entire weekend was amazing, and we are so greatful for the continued support of our family and friends.  We even lucked out and had an unheard of string of 60 degree days in Ohio during the month of November (maybe that Gore guy is on to something?!?), and OSU clinched the Big 10 title with an overtime win over Iowa (yes, I watched the end of the game, with permission of course!).  We would also like to extend a special thanks to the Ganley family for making the trip from Tucson to Ohio, and allowing Dom and Sofia to be part of the ceremony.  You are a truly amazing family!  Last, but certainly not least, thank you so much to YNC Roberts, Bonnie, and Devin.  Without you guys, none of this would have been possible (literally)!

I recieved notification on my cell phone of a post to the website from an email address that I had never heard of before.  I started to read the message, realizing that it was in Spanish.  After a quick translation, the message was from Sandra Karina, one of the girls from Casa de Hogar, the orphanage that we visited several times in Nogales, MX.  Sandra wrote to let us know that she has been re-united with her mother, and is now living with her family again!  What great news!! 

Although I was so greatful to hear her story, I was immediately moved and humbled by this amazing little girl.  How many 11 year olds do you know that after leaving an orphanage and being re-united with their families would take the time to track down our website, and write a note saying how much they appreciated our visits, and miss us all? Although today’s world seems so dominated with bad news, this one little girl certainly forced me to take a step back, give thanks for everything and everyone that I have in my life, and quite simply smile!  Sandra, you are truly an amazing young lady!  We wish you continued success and are so greatful that you’ve been able to re-unite with your mother.  Please know that you will always be part of the CrossFit Neptune family, and are truly an inspiration to all of us. 

Nosotros te amamos!