Ready? Another 30 day challenge coming at you! We have built strength in our arms and core with our previous 30 day challenges; Building the Core: 30 Day Plank Challenge and Mastering The Push Up: 30 Day Challenge. Now its time to give your legs a workout! In this 30 day squat challenge you will build leg strength that will help you to hike longer and stronger!
Why Squat?
Squats are a great total lower body workout, and they work the major muscles groups of the butt, hips, and thighs. Just like our other 30 day challenges, no equipment is required to complete a squat making them a great exercise that can be done anywhere. Squats have many benefits. To name a few the squat strengthens the legs, strengthens the core, and increases flexibility.
How to Squat
In our video below you will see the proper way to squat. You always want to make sure you are using proper form to avoid injury.
1. Stand with your feet hip-width apart feet facing forward.
2. Keep your chest up as you lower your body down and back like you are sitting in a chair.
3. Your arms can either be kept in front of you for balance or behind your head as you squat down.
4. Lower until your thighs are parallel to the ground or as far as you can squat down.
5. Rise back up slowly and as you stand squeeze your glutes.
6. Repeat!
Things to remember:
1. Keep your feet flat on the floor.
2. Don’t arch your lower back.
3. Keep your abs tightly activated.
4. Make sure your knees don’t pass over your toes.
5. Keep your chest up.
In the 30 day squat challenge you will have fun while building leg strength. By the end of the 30 days, your legs will be stronger and you will be ready to hike longer, and stronger! Remember always practice proper form to avoid injury. Good luck and comment below on how you are enjoying the 30 day squat challenge!
For more information on fitness and nutrition for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
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General Dynamics NASSCO (Shipbuilding) is Hiring in San Diego!
News Flash: General Dynamics NASSCO is Hiring in multiple positions and levels!
General Dynamics NASSCO traces its beginnings to the industrial heart of San Diego, along the working waterfront of beautiful and historic San Diego Bay. The company has been designing and building ships in San Diego’s industrial corridor since 1960 and is the largest full service shipyard on the West Coast of the United States.
Today, General Dynamics NASSCO has locations on both the West and East Coasts. The company specializes in the design and construction of auxiliary and support ships for the U.S. Navy and oil tankers and dry cargo carriers for commercial markets. It is also a major provider of repair services for the U.S. Navy’s global force for good, with capabilities in San Diego, Norfolk, Mayport, and Bremerton.
General Dynamics NASSCO is one of three shipyards in the Marine Systems group of General Dynamics Corporation (NYSE: GD).
Positions in the Organisation :
We are currently looking to recruit: (Apprentice, Assistant Project Manager, Building Inspector, Carpenter,Civil Engineer, Concrete Assistant,Coordinator, Engineer, Foreman, Manager,Superintendent, Supervisor, Worker, Drilling Completions Engineer, Field MUD Engineer, Completions service Engineer, ( Material Service Engineer), Field Engineer / Cementing Engineer,Drilling Supervisor, Rig Interface Manager,QA /QC Engineer, Contract Administrator, Contract ManagerGeneral Dynamics, headquartered in Falls Church, Virginia, is a market leader in business aviation; land and expeditionary combat systems, armaments and munitions; shipbuilding and marine systems; and information systems and technologies. To learn more and apply see our Job Ad.
More information about the company is availableat www.generaldynamics.com.
Positions in the Organisation :
We are currently looking to recruit: (Apprentice, Assistant Project Manager, Building Inspector, Carpenter,Civil Engineer, Concrete Assistant,Coordinator, Engineer, Foreman, Manager,Superintendent, Supervisor, Worker, Drilling Completions Engineer, Field MUD Engineer, Completions service Engineer, ( Material Service Engineer), Field Engineer / Cementing Engineer,Drilling Supervisor, Rig Interface Manager,QA /QC Engineer, Contract Administrator, Contract ManagerGeneral Dynamics, headquartered in Falls Church, Virginia, is a market leader in business aviation; land and expeditionary combat systems, armaments and munitions; shipbuilding and marine systems; and information systems and technologies. To learn more and apply see our Job Ad.
More information about the company is availableat www.generaldynamics.com.
i-420
In the past several years the popularity of the International 420 in the United States has grown. The I-420 is sailed around the world and is a popular dinghy sailed at school, club, open, national, and international levels. International champions including Spithill, Outerridge, and Burling have used the I-420 as a developmental boat to refine their boat handling and boat tuning skills. The US Sailing Olympic Sailing Committee endorses the I-420 as one of the six Olympic Development Classes for athletes identified as future Olympic prospects. This fast, exciting, and technical class is growing, and the United States is getting ready to host the 2018 World Championships at Sail Newport this summer.
The History 
The I-420 was first designed back in the 1960’s by Christian Maury in France. The class developed rapidly in France and was adopted nationally as the youth trainer for the larger Olympic class International 470. In 1976 the International 470 was chosen as the Olympic double-handed boat, after that the International 420 increased popularity worldwide as it became a stepping stone into the 470, and a pathway to the Olympics. The International 420 is the youth development boat in 43 countries around the world, including the United States. Top international sailing champions have used this boat to build skills and move successfully on to bigger high-performance classes.
The Boat
The International 420 is a two-person trapeze and spinnaker racing dinghy. The monohull planing boat comes with a main, jib, and spinnaker. The boat is designed with 
a tapered and tunable Bermuda rig. The overall length of the boat is exactly 4.2 meters long. The optimal crew weight is between 242-319 pounds. This double-handed boat requires sailors to tune the rig correctly to enhance speed, height, and acceleration.
For More Information on the I-420:
https://www.usi420.org
http://www.420sailing.org
One Design Class Profile: I-420
In the past several years the popularity of the International 420 in the United States has grown. The I-420 is sailed around the world and is a popular dinghy sailed at school, club, open, national, and international levels. International champions including Spithill, Outerridge, and Burling have used the I-420 as a developmental boat to refine their boat handling and boat tuning skills. The US Sailing Olympic Sailing Committee endorses the I-420 as one of the six Olympic Development Classes for athletes identified as future Olympic prospects. This fast, exciting, and technical class is growing, and the United States is getting ready to host the 2018 World Championships at Sail Newport this summer.
The History 
The I-420 was first designed back in the 1960’s by Christian Maury in France. The class developed rapidly in France and was adopted nationally as the youth trainer for the larger Olympic class International 470. In 1976 the International 470 was chosen as the Olympic double-handed boat, after that the International 420 increased popularity worldwide as it became a stepping stone into the 470, and a pathway to the Olympics. The International 420 is the youth development boat in 43 countries around the world, including the United States. Top international sailing champions have used this boat to build skills and move successfully on to bigger high-performance classes.
The Boat
The International 420 is a two-person trapeze and spinnaker racing dinghy. The monohull planing boat comes with a main, jib, and spinnaker. The boat is designed with 
a tapered and tunable Bermuda rig. The overall length of the boat is exactly 4.2 meters long. The optimal crew weight is between 242-319 pounds. This double-handed boat requires sailors to tune the rig correctly to enhance speed, height, and acceleration.
For More Information on the I-420:
https://www.usi420.org
http://www.420sailing.org
Willamette Sailing Club is Hiring!
News Flash: Willamette Sailing Club is Hiring a full-time Club Manager!
Willamette Sailing Club has been the center for small boat sailing in Portland since 1961. Located 5 minutes South of downtown Portland on the banks of the Willamette River, the club hosts a busy year-round schedule of racing, cruising, and learn-to-sail programs, as well as a number of river-related social and educational events, all of which are open to the public.
Learn more about this full time Club Manager position!
The club has over 300 members, and hosts numerous activities throughout the year. The WSC membership is comprised of a wide range of sailing enthusiasts. We have many members who primarily are interested in racing (from US Olympic team members to their first year racing a sailboat), members that just want a place to keep and launch their boat for day sailing, and some who just want a place to store their boat and enjoy the social aspects of the club. Whatever your sailing interest, WSC is a great club. The club hosts weekly races from February to November, 
holds racing clinics, organizes social events, sponsors several regattas each year, and provides a great opportunity to keep a boat on the river to enjoy evening and weekend sailing. The family environment at WSC creates a great atmosphere for family fun! Click here to view photos from our past.
Each summer, more than 600 kids and adults learn sailing, water safety, and river adventuring skills from WSC’s staff of certified instructors. WSC also serves as headquarters for local youth, high school, and college sailing teams, providing the young sailors with boats, coaching, and a base on the river. These programs are currently putting 75 youths, representing more than 20 Portland-area schools and colleges, year-round, on the water three to five days a week. Weekend regattas, held several times throughout the school year, attract as many as 200 sailors from all over the northwest to the Willamette.
Club Profile: San Francisco Yacht Club
News Flash: SFYC is hiring a full-time Head Coach!
The San Francisco Yacht Club and its members are dedicated to promoting and celebrating yachting and life on the water. Founded in 1869, The SFYC is the oldest yacht club in North America, west of the Mississippi River. Originally sited at San Francisco’s China Basin near Mission Rock, The Club moved to its current site in tranquil Belvedere Cove in 1937, after a short time in Sausalito. With its tranquil setting, its superb harbor and stunning views of the San Francisco skyline, it’s widely recognized as a premier yachting facility on the West Coast and one of the finest anchorages in the Bay Area. It operates a year- facility including the harbor, a dry-sail area, a full-service restaurant and bar.
The SFYC has earned recognition as one of the leading yacht clubs in the country, hosting local, national and international regattas. It’s home to The Great San Francisco Schooner Regatta, and very active youth sailing and race team programs. Committed to promoting the sport and Corinthian spirit of sailing, The Club also offers sailing instruction for sailors of all ages and private lessons. Club fleets include J24s, Optimists, 420s, Lasers and Flying Juniors. SFYC’s youth sailors have risen to compete at national, international and Olympic levels.
The Club serves its active and diverse membership community through a variety of programs, as well as formal and informal social events.
News Flash: SFYC is hiring a full-time Head Coach!
For more than 60 years, The San Francisco Yacht Club’s youth sailing program has been dedicated to coaching and empowering the next generation of Bay-Area competitors and sailing enthusiasts. The SFYC offers a spectrum of individual and team training programs for kids from grade school 
through high school, and more than 300 young sailors register each year. The Club is proud that “graduates” of its youth sailing program have gone on to compete – and win – at national, international and Olympic levels. The SFYC has hosted a number of national youth championship regattas in recent decades, and it’s been honored with the PICYA’s Admiral Chester Nimitz Perpetual Trophy for the advancement of youth sailing on multiple occasions.
CLUB HISTORY
In the summer of 1869, a group of active, local yachtsmen formed the San Francisco Yacht Club – the first yacht club west of the Mississippi – to create a more orderly and monitored form of conduct, and ensure that Bay Area racing was respected elsewhere. Almost 150 years later, the SFYC has grown into an internationally renowned club.
The original anchorage and clubhouse were located in San Francisco, near Mission Rock, but inadequate depth of water and increasing industrial growth in the area resulted in a move to Sausalito. Waterfront property was purchased and a new clubhouse erected, but it was subsequently destroyed by fire in 1897. The rebuilt building is still standing and now houses a restaurant, currently called Trident. 
Increasing ferry traffic and congestion contributed to a decision to relocate in 1926. One group, headed by Commodore Clifford Smith, felt that Belvedere Cove would be an ideal location. Another group felt that the Club should move back to San Francisco and lease land from the city on the Marina. After considerable discussion, the Belvedere site was finally selected. Those who opposed the move resigned and formed the St. Francis Yacht Club.
A small clubhouse on the Belvedere site was completed in 1934 and is still part of the present building. Planning for the present 190-berth harbor was begun in 1933 and completed in 1957 when funds were available. The Club’s exterior and interior were completely remodeled in 2007. In 2016, The Club received approval from the Belvedere Planning Commission to begin construction of a new Regatta Center, which will take the place of the Cove House at the north west end of The Club property.
