Looking for a way to mix up your sailing fitness training? Have you ever used a kettlebell in your workouts? Kettlebell training is a great way to step up your sailing fitness training. There are many benefits to training with a kettlebell. It is a simple tool to add to your training but does require some time in mastering the moves. Today you will learn the benefits of the kettlebell, what not to do, and a beginner kettlebell workout. Get ready to see some major improvements in your strength by adding this tool to your sailing fitness training!
Benefits of Kettlebell Training:
1. It’s an excellent workout: Kettlebell workouts are an excellent workout for enhancing your overall strength, balance, and power. They are also great for burning lots of calories in a short amount of time.
2. It improves your forearm and grip strength: With the thicker handle and design of the kettlebell, this training tool helps to develop greater grip and forearm strength. Grip and forearm strength are essential for sailing making this a great workout to add to your sailing fitness routine.
3. It improves cardio: Looking to improve your cardio, add kettlebells to your workout! When swinging kettlebells, you will see your heart rate come up quickly. This tool helps to get both your cardio and strength workout in at the same time.
4. It’s a functional workout: The kettlebells design gives you get a functional workout. A functional workout means it helps to replicate the moves you encounter in sports and daily activities. This helps not only to improve your sports performance but help strengthen muscles for everyday living.
What Not To Do:
1. Going heavy too quickly: You first always want to master the movement before adding weight. If you have improper form while doing the moves your more likely to get injured. Start with little to no weight until you master the proper form for the kettlebell workout.
2. Using only your upper body: Kettlebell workouts are not just upper body, but full body movements. Make sure you engage your lower body during the kettlebell workout as well.
3. Giving up quality for quantity: In any workout, you always want to strive for quality over quantity. Kettlebell workouts are no different, completing 10 reps in perfect form is always better than completing 20 reps in poor form. Always go for quality rather than quantity to avoid injury.
4. Swinging too fast: You always want to make sure you are in control of the weight. If you are swinging the kettlebell too quickly, your form will suffer, and it can lead to injury. Slowing down your moves will help to increase your stability strength.
Beginner Kettlebell Workout:
-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Split Lunges (30 secs)
Diamond Push Ups (12 reps)
Single Leg Squat (30 secs each side)
Plank (30 secs)
Repeat x 3 with 30 secs rest between sets
The Workout:
1. Kettlebell Single Leg Deadlift (12 reps each side)
2. Kettlebell Swings (12 reps)
3. Kettlebell Russian Twist (25 reps)
4. Kettlebell Goblet Squat (10 reps)
Repeat 3x with 30 rest between sets
1. Kettlebell One-Arm Row (10 reps each side)
2. Kettlebell Chest-Loaded Swing (15 reps)
3. Kettlebell Windmill (12 reps each side)
4. Kettlebell Lunge Press (12 reps each side)
Repeat 3x with 30 rest between sets
1. Kettlebell High Pull (10 reps)
2. Kettlebell Deadlift (12 reps)
3. Single-Arm Kettlebell Floor Press (10 reps each side)
4. Kettlebell Shoulder Halo (6 reps each direction)
Repeat 3x with 30 rest between sets
-Cool Down with Foam Rolling and Static Stretching
For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
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Hudson River Community Sailing is Hiring!
Founded in 2007 to serve the urban community, Hudson River Community Sailingpartners with public schools to offer credit-bearing academic programs, internships, mentoring, and college readiness. Our youth development platform uses sailing, boat operation, and boat building to further academic skills and instill the qualities of character necessary for college and career success. We also serve the broader community through affordable marine education and recreation for individuals, groups, schools, businesses, and families.
Hudson River Community Sailing develops leadership and academic success in underserved New York City youth through sailing education and provides maritime education and recreation to the community at large.
Hudson River Community Sailing is hiring: Teach Sailing in New York City! Spring/ Summer 2018
Adult sailing instructors teach sailing to adults aboard our J24 sailboats in New York Harbor. There is a lot of boat traffic and fast currents. The stress is on student participation and student-focused learning. All of our sails are hands-on, and the typical student has zero sailing experience. Your interpersonal skills will be as valuable as your sailing skills.
HRCS believes everyone can learn to sail, and that sailing provides a unique opportunity for growth and discovery. We use sailing to fulfill our mission: developing leadership and academic success in underserved New York City youth, and providing maritime education to the city at large. We do this within a vibrant community sailing center, where we offer professional instruction, membership, veterans courses, summer camp, group and corporate events, and community regattas.
Wanna Match Race? The New America's Cup AC75 Concept Revealed
Taken from Emirates Team New Zealand
An exciting new era in America’s Cup racing has been unveiled today as the concept for the AC75, the class of boat to be sailed in the 36th America’s Cup is released illustrating a bold and modern vision for high performance fully foiling monohull racing yachts.
The Emirates Team New Zealand and Luna Rossa design teams have spent the last four months evaluating a wide range of monohull concepts. Their goals have been to design a class that will be challenging and demanding to sail, rewarding the top level of skill for the crews; this concept could become the future of racing and even cruising monohulls beyond the America’s Cup.
An exciting new era in America’s Cup racing has been unveiled today as the concept for the AC75, the class of boat to be sailed in the 36th America’s Cup is released illustrating a bold and modern vision for high performance fully foiling monohull racing yachts.
The Emirates Team New Zealand and Luna Rossa design teams have spent the last four months evaluating a wide range of monohull concepts. Their goals have been to design a class that will be challenging and demanding to sail, rewarding the top level of skill for the crews; this concept could become the future of racing and even cruising monohulls beyond the America’s Cup.
The AC75 combines extremely high-performance sailing and great match racing with the safety of a boat that can right itself in the event of a capsize. The ground-breaking concept is achieved through the use of twin canting T-foils, ballasted to provide righting-moment when sailing, and roll stability at low speed.
The normal sailing mode sees the leeward foil lowered to provide lift and enable foiling, with the windward foil raised out of the water to maximise the lever-arm of the ballast and reduce drag. In pre-starts and through manoeuvres, both foils can be lowered to provide extra lift and roll control, also useful in rougher sea conditions and providing a wider window for racing.
Although racing performance has been the cornerstone of the design, consideration has had to be focused on the more practical aspects of the boat in the shed and at the dock, where both foils are canted right under the hull in order to provide natural roll stability and to allow the yacht to fit into a standard marina berth.
An underlying principle has been to provide affordable and sustainable technology ‘trickle down’ to other sailing classes and yachts. Whilst recent America’s Cup multihulls have benefitted from the power and control of rigid wing sails, there has been no transfer of this technology to the rigs of other sailing classes. In tandem with the innovations of the foiling system, Emirates Team New Zealand and Luna Rossa are investigating a number of possible innovations for the AC75’s rig, with the requirement that the rig need not be craned in and out each day. This research work is ongoing as different concepts are evaluated, and details will be released with the AC75 Class Rule before March 31st, 2018.
The America’s Cup is a match race and creating a class that will provide challenging match racing has been the goal from the start. The AC75 will foil-tack and foil-gybe with only small manoeuvring losses, and given the speed and the ease at which the boats can turn the classic pre-starts of the America’s Cup are set to make an exciting comeback. Sail handling will also become important, with cross-overs to code zero sails in light wind conditions.
A huge number of ideas have been considered in the quest to define a class that will be extremely exciting to sail and provide great match racing, but the final decision was an easy one: the concept being announced was a clear winner, and both teams are eager to be introducing the AC75 for the 36th America’s Cup in 2021.
The normal sailing mode sees the leeward foil lowered to provide lift and enable foiling, with the windward foil raised out of the water to maximise the lever-arm of the ballast and reduce drag. In pre-starts and through manoeuvres, both foils can be lowered to provide extra lift and roll control, also useful in rougher sea conditions and providing a wider window for racing.
Although racing performance has been the cornerstone of the design, consideration has had to be focused on the more practical aspects of the boat in the shed and at the dock, where both foils are canted right under the hull in order to provide natural roll stability and to allow the yacht to fit into a standard marina berth.
An underlying principle has been to provide affordable and sustainable technology ‘trickle down’ to other sailing classes and yachts. Whilst recent America’s Cup multihulls have benefitted from the power and control of rigid wing sails, there has been no transfer of this technology to the rigs of other sailing classes. In tandem with the innovations of the foiling system, Emirates Team New Zealand and Luna Rossa are investigating a number of possible innovations for the AC75’s rig, with the requirement that the rig need not be craned in and out each day. This research work is ongoing as different concepts are evaluated, and details will be released with the AC75 Class Rule before March 31st, 2018.
The America’s Cup is a match race and creating a class that will provide challenging match racing has been the goal from the start. The AC75 will foil-tack and foil-gybe with only small manoeuvring losses, and given the speed and the ease at which the boats can turn the classic pre-starts of the America’s Cup are set to make an exciting comeback. Sail handling will also become important, with cross-overs to code zero sails in light wind conditions.
A huge number of ideas have been considered in the quest to define a class that will be extremely exciting to sail and provide great match racing, but the final decision was an easy one: the concept being announced was a clear winner, and both teams are eager to be introducing the AC75 for the 36th America’s Cup in 2021.
The AC75 class rule will be published by March 31st 2018.
One Design Class Profile: J/70
Since the launch of the J/70 in 2012, the class has grown every year. Growing not only in the United States but around the world. Just this past September 161 boats participated in the J/70 World Championship held by Yacht Club Costa Smeralda in Sardinia, Italy. 
The US represented well at this World Event, Peter Duncan of American Yacht Club took home the win, and Brian Keane of Beverly Yacht Club placed second. This high-performance one-design class is taking off in the US as an exciting boat to sail and is attracting sailors of all ages and abilities.
Brian Keane talks about the World event and the growth of the J/70 class, ”We chartered the J/70, so we are really pleased to have come second in the Championship. I have been racing in the Class since the beginning, and now that we have fleets racing J/70s all over the world, the standard is just amazing, and so is this regatta. A world record keelboat fleet in superb surroundings.”
The Boat:
The J/70 was designed to help to fill a need for a boat that is easy to own, easy to tow and launch, and easy to sail. This 22.75 foot boat is the first J/Boat that is a ramp
launch-able keelboat. The J/70 is replacing old keelboat fleets across the world in sailing clubs. By replacing these older fleets, the J/70 is attracting younger sailors to join the class. Top sailors have been enjoying this boat and helping to grow the fleet and competition. With a long cockpit and moderate boom height, the boat is comfortable and easy for crew movement across the boat. This boat is great for competition, but its stability also makes it great for kids to seniors.
Features of the J/70:
- Easy to trailer
- Easy to launch
- Vertical lifting keel
- Comfortable cockpit
- Small cabin for storage
- Competitive edge, but easy to sail for kids to seniors.
Events Coming up in the USA:
2017-2018 Davis Island Winter Series – Tampa, FL – Dec 8-9th, Jan 19-21st, Feb 9-11th
2018 St Petersburg NOOD – St. Petersburg, FL – Feb 15-18th
2018 J/70 Midwinter Championship – Miami, FL – Feb 23-25th
2018 Bacardi Cup Invitational Regatta – Miami, FL – March 4-10th
2018 San Diego NOOD – San Diego, CA – March 16-18th
2018 Easter Regatta – Columbia, SC – March 29-April 1
2018 Charleston Race Week – Charleston, SC – April 12-15th
2018 J/70 Corinthian National Championship – Fort Worth, TX – April 26-29th
2018 World Championship – Marblehead, MA – Sep 22-29th
Learn More About The Class:
J/70 International Class Association
USA J/70 Class Association
J/Boats
J/121
The new J/121 (pronounced 1-2-1) is a 40’ offshore speedster that can be day raced or distance sailed by just 5 or fewer crew…. the best short-handed J ever…. capable of winning on any race track while also excelling in daysailing and weekend mode. Here’s a boat, class and program that redefines sailboat racing as a recreation and shared adventure with friends, reducing the focus on specialization and athletic short-course W/L racing. The J/121 fulfills the growing need to simplify life and reconnect with those you really want to sail with on a boat that’s pure magic to sail.
Why a New 40 Footer?
Sailing continues to adapt to the rapidly changing demographics, technology and social trends of an ever more hectic world. As our lives become more fast-paced so does the need to escape from the time constraints, pressures and burdens. “Always on, always connected” is leading the drive to “get away” to a place that can nourish and recharge the soul. Nowhere is that more evident than the extraordinary growth of adventure travel, providing people a much needed outlet through outdoor, shared experiences with others.
The challenge is trying to align 8-10 people onto the same schedule. This obstacle alone is impacting keelboat racing participation across the board in most areas. Just as technology is making it easier to sail, the over-reliance on crew is making it more complicated. Two of the positive growth areas in sailing today are one-design class racing in trailerable boats, and short-handed day racing and fun point to point events. The global success of the new J/70 is a direct result of pent-up demand for an affordable one-design with a pre-planned circuit and easy entry. The travel and event logistics for four people are infinitely easier than that of 8-10. For those sailing larger keelboats, it’s the charity pursuit races and day distance events like San Francisco’s Three Bridge Fiasco that are becoming increasingly popular. And it’s no surprise why. These events pack a lot of sailing fun and adventure into more acceptable, smaller doses that require less practice and time to manage.
The J/121 is designed with both of these trends in mind. Imagine a fleet of high- performance, offshore-capable speedsters sprinting along point-to-point, around- the-island, and adventure-style races with half the normal crew size, with owners enjoying a “dream circuit” of events that tie into regional “classic” races that everyone aspires to sail in.
Now is the Time
The J/121 is the answer for those seeking a boat that offers compelling performance with less crew, all-around sailing versatility, low maintenance, and is fully ocean capable to be delivered on its own bottom anywhere. The J/121 is a return to the shared adventure, sail-with-friends style of sailing and racing that’s more memorable and meaningful than the specialized, athletic W/L racing that’s succeeded mostly in establishing a pecking order that’s impossible to crack. This design hits all the hot buttons for J/sailors, but will appeal to new entrants to the sport who are drawn to turnkey adventure sailing with a pre-planned event schedule and readily available event support only the J/Network can provide.
J/121 Open Course Racing Announcement!
J/121 Open Course racing combines the best of distance and buoy racing and packs it into a half-day time-slot to better fit people’s time-crunched schedules. Sailors are trending towards events that offer more variety and adventure, and not just 4-leg, windward-leeward W-4 courses. Open Course doesn’t eliminate windward/leeward sailing, it simply expands it to include other points of sail on a stretched-out track that rewards navigation, weather routing and strategy as much as it does boat-handling, racing rules and tactics.
The Open Course format and scoring can be applied over any length course, including overnight races. For distance day-racing, the idea is to sail within sight and access to the shoreline including, where possible, courses around islands and other interesting coastal features. The starting line is set to suit the course and NOT always upwind. One could start on a beam-reach sprint leg with Code 0’s flying like the America’s Cup. An example at right is the famous Three-Bridge Fiasco course on San Francisco Bay- an event that regularly attracts 300+ boats.
In a shift from traditional scoring, every race is 5-6 races in one, with incentives built in for great performances during the race. The overall race has its normal placings (1st, 2nd, 3rd, etc.), but each leg has its own elapsed time trial, providing an opportunity for any team to pick up bonus points for having won a leg, even if they happen to be deep in the fleet at the time. One leg of each race is additionally designated as the SPEED RECORD leg where the boat with the top recorded speed (as documented in the satellite GPS race tracker) is rewarded. The idea is to acknowledge and reward highlights teams have during a race – highlights that might not otherwise show up on a normal score. This incentive-based scoring system can easily be expanded in a fun way to encourage the development of other offshore skills in preparation for an upcoming signature offshore event.
Open Course racing is inspired by and tailor-made for the J/121, the newest J/Boats design that’s optimized for half the normal number of crew, and with the hull form, stability and sail plan perfectly suited for all-points, open style sailing.
Sailing photo credits- Paul Todd/ Outside Images and Billy Black
2017 South Carolina Yacht Club Opti Team Race Report & Results
13 November 2017 -Six teams representing American, Annapolis, Fishing Bay, Florida, Royal Canadian, and South Carolina Yacht Clubs gathered this past weekend to compete for the Optimist Pram Team Invitational Regatta, hosted by South Carolina Yacht Club on beautiful Hilton Head Island.
While USODA and IODA Optimist team race events are 4 on 4, this event was 3 on 3; Vive la Difference! Most all team racing, including high school, college, and adult, is all 3 on 3. The combos are easier, which tends to make the sailing simpler and ultimately, more fun.
South Carolina Yacht Club has put together quite an event, complete with a well-organized staff, great umpiring, friendly & receptive club, and more. The event was sponsored primarily by Zim Sailing. Zim, in fact, brings 18 new Optimists, team-coded sails and hull colors, with players names on each boat for good measure. This really gives the event some flair, and makes the kids feel like stars.
The weather cooperated with wind, although the temperatures were unseasonably cool. The venue is a really neat river just outside a tidal lock that protects the clubs harbor. Lots of current, waterfowl, and dolphins make for fun and exciting sailing. The RC sailed all races in a starboard box-course, which allowed for maximum racing and minimal wait.
After a double round robin (30 races) and then a full knockout round with consolation(s), the team from Fishing Bay Yacht Club (VA), skippered by Guthrie Braun, Josh Bendura, and Tommy Sitzmann, emerged victorious, winning all their races except one over the two-day event.
Overall:
1. Fishing Bay Yacht Club
2. South Carolina Yacht Club
3. Florida Yacht CLub
