8 JAX AIR NEWS, NAS JACKSONVILLE, Thursday, March 20, 2008


 Photos by QM2 Nicole Beatty
From left, AW2 Chad Obermeyer, AW2 Cory Lawrence, AW2 Brett Collins, AW2 David Daniel
and GM1 Jeremy Downie of the Rescue Swimmer School perform some calisthenics during
their daily CrossFit program.



CrossFit


A new revolution in fitness
By SKI (AW) Chris Russell
Rescue Swimmer School


(( tandby!" One
 individual stands
 Before a group of
others with his stopwatch
in one hand and finger
poised to hit the start but-
ton.
 The others stand around
as if they were preparing to
begin a game, jumping up
and down, loosening up and
stretching.
 "3 . 2. . 1... Go!" He
yells, as he starts the time,
and carefully watches the
others' form and technique
for proper range of motion
and safety. Backs and arms
flex, as heads bob rhyth-
mically up and down over
the bars like pistons on an
engine.
 They do five pull-ups,
then immediately with no
rest, drop and do 10 push-
ups. Then it's quickly on
to 15 squats. This round of
five, 10, 15 is repeated. ..
over and over and over for
20 minutes straight. They
rest, but only briefly, for
they know their time does
not stop . the clock con-
tinues to run.
 Sweat beads start to
trickle and run down fore-
heads. Faces begin to
turn red. Heavy pants of
breathing and gasps for air
can be heard. It's as if they
just sprinted a mile...and
it's only been four minutes
into the ordeal. They keep
track of how many rounds
they performed during that
timeframe for their score.
 Welcome to CrossFit the
new revolution in fitness.
CrossFit's recipe consists
of mixing different exer-
cises and blending them in
varied numbers, then per-
forming them as intense as
possible. Its ingredients
include bodyweight calis-
thenics, powerlifting and
Olympic lifts coupled with
running and climbing. The
key is to keep it random,
challenging and intense.
Beginners need to approach
their first undertaking cau-
tiously to prevent injury.
 CrossFit is being used by
elite special operation units
in the military and law
enforcement communities
as well as professional ath-


(From left) AW2 David Daniel, AW2 Brett Collins, AW2 Chad
Obermeyer and GM1 Jeremy Downie of the Rescue Swimmer
School perform some pull-ups as part of their CrossFit pro-
gram.


letes and martial artists.
Surprisingly enough, it has
caught on with everyday
people regardless of age,
gender and levels of fitness.
It's a program anyone can
do, because the intensity of
the workouts are tailored
for each person's skills.
Participants might find
themselves running, jump-
ing, climbing, ,throwing
objects, catching them or
even flipping tires.
 Machines' are not uti-
lized due to the fact that it
doesn't involve moving the
entire body. Free-weights,
climbing rope, gymnast
rings and a demonic device
called a kettlebell (it resem-
bles a bowling ball with a
handle) are also standard
issue.
 Participants say CrossFit
offers an unlimited vari-
ety of workouts and vari-
ous types of equipment that
can't be found at other gyms
and facilities. Everyone
does the same workout of
the day. Each workout has
a name (the one described
earlier is called "Cindy").
One can either choose the
workout listed at www.
crossfit.com or you can cre-
ate your own.
 The original CrossFit is
based in Santa Cruz, Calif.
and is completely open-
source information. If you
don't understand a certain
movement or exercise, just
click on the appropriate link
to watch a demo, all free of
charge without divulging
any personal information.
 "With CrossFit, one is
always trying to improve
his or her workout, from


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lifting heavier weights to
posting faster times," said
AW2 (AW/NAC) David
Daniel, a staff instructor
at Rescue Swimmer School
and CrossFit convert. "I
love it. It's a wonderful pro-
gram. It's always challeng-
ing and the camaraderie is
priceless."
 AW2(AW/NAC) -Cory
Lawrence has noticed
increased gains in her
strength and overall fitness
since starting CrossFit.
 "I'm able to do more push-
ups and pull-ups than I
ever did and it's definite-
ly helped during my SFT
and PRT," she said. "I'm a
believer."
 Its simplicity and effec-
tiveness is what attracts
most. The competition fac-
tor during each workout
is what drives and moti-
vates each individual to put
out their best times and
effort. Not only does one
try for their best personal
times, but they are want-
ing to beat the person next
to them and win with the
fastest overall time or score
as well.
 For more information
on the CrossFit Program,
email at chris@cfjax.com.


 Air demo

















 Photo by MCSN Roderick Barclay
 An S3 B Viking attached to the "Checkmates" of VS-22, refuels an EA-6B Prowler
 attached to the "Scorpions" of VAQ-132 during a practice air power demo on board
 the Nimitz-class aircraft carrier USS George Washington (CVN 73) March 3. The car-
 rier is undergoing carrier qualifications and flight deck certification in preparation for
 its homeport change to Yokosuka, Japan. It will relieve USS Kitty Hawk (CV 63) as the
 Navy's only forward deployed aircraft carrier.


Donations from America help Iraqi families
From the Multi-National
Force-Iraq Press Desk


Family readiness
 groups and church-
 es in the U.S. have
organized to donate useful
supplies and children's toys
for the '1,900 Iraqi fami-
lies who visit Camp Bucca
every week.
 "When we go to family
visitation, we are remind-
ed of the human element
of the mission before us in
Bucca," said Navy Chaplain
(Lt.) Paul Hyder of the
Naval Provisional Detainee
Battalion IV. "This is not
a battle of 'us versus them,'
but a battle for the good of
human beings caught in a
struggle."
 Hyder and SN Brandon
Newsom, a Navy religious
program specialist, visit
on Friday, the holy day
in Islam, where they hand
out candy, toys, clothes and
school supplies.
 "Everyone's favorite is
soccer balls," said Hyder.
 Air Force Chaplain
(Capt.) Frank Harris, 586th
Expeditionary Security
Forces Squadron, regularly
hands out treats to Iraqi
children at Camp Bucca's
newly expanded visitation
center.
 "We feel like 'ambassa-
dors' presenting a message
of goodwill through treats,"
said Harris. "The biggest
reward is seeing the smiles
on the children's faces."
 The chaplains get most
of their donations from vol-
unteers and churches in
their home communities, as
well as organizations like
"Adopt-A-Chaplain," Hyder
said.
 Adopt-A-Chaplain is an
organization dedicated to
supporting the troops by
sending care packages to
chaplains serving in the
Middle East, according
to the organization's Web


 PLASTC-WOOS
 I I 'IS-OAT


 Photo by Chaplain Lt. Paul Hyder
Lt. j.g. Kristen Wheeler and other personnel assigned to the
384th MP Battalion deliver clothes to Iraqi citizens at the
Camp Bucca Visitation and Reception Center Feb. 10. Camp
Bucca provides for the care and custody of detainees deter-
mined to be a threat to Iraq's security. The detainees receive
as many as 1,900 visitors each week, and various American
citizens and organizations have been sending donations to
improve the quality of life for Iraqis.


page.
 Soldiers from the 384th
Military Police Battalion,
the 145 Field Artillery
Battalion, and the 300th
MP Brigade also deliver
donations from Americans
to the Iraqi visitors.
The 300th MP Brigade
Headquarters Company
meets at the Visitation and
Reception Center every
Saturday.
 The brigade's chaplain,
Col. Raymond Bucon, is
the pastor of St. Sabina
Catholic Church in
Dearborn Heights, Mich.
His parish has donated
stuffed animals, candy,
sewing material, and com-
fort items.
 The 300th's family readi-
ness group's Kristy Midora,
wife of Maj. Troy Midora,
brigade detention opera-
tions officer, has built up
an entire charitable organi-
zation named "Just4Kids."
 "I just reached out by


word of mouth," said,
Midora.
 Midora recruited her
mother, Mary DelPup, who
is a religious education:
director in the Archdiocese
of Detroit. "At the time,
Lent was approaching,
and she had been looking:
for a project for the whole:
church," Midora said. "We'
teach the parish children,
about helping others first,o
in a different way 'than the
usual giving up candy," she:
explained. "It's an impor-.
tant life lesson for our chil-
dren, and the Iraqi children:
will reap the benefits ..."
 Midora hopes that fami-.
lies will see the effort as a-
way for American children'
to help the children of Iraq.
 "It promotes goodwill, and,
with any luck, can make:
a difference in the, next:
generation; in terms of the,
rebuilding effort and per-:
ception of American sup-:
port," she said.


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