USODA Team Race Midwinter Championship Hosted by Lakewood Yacht Club January 16 -18, 2016
FULL RESULTS AND CONSOLATION ROUNDS
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2016 470 & I-420 North American Championship Results
470s (33 boats) (top)
Series Standing – 6 races scored
Information is provisional and subject to modification
Regatta results last updated: Monday, January 18, 2016 4:26:03 PM CDT
Click on race number to view detailed race information.
Pos,Sail, Skipper, Yacht Club, Results, Total Points
1. USA 1, Stu McNAY/Dave HUGHES, US Sailing Team Sperry, 1-5-3-2-5-[7]- ; 16
2. BRA 177, Fernanda OLIVEIRA, CBVela, 6-[7]-6-1-3-1- ; 17
3. GRE 1, Panagiotis MANTIS/pavlos kagialis, PSC, 9-1-5-[13]-1-8- ; 24
4. USA 88, Sydney BOLGER/Carly Shevitz, US Sailing Team Sperry, 5-[18]-11-4-8-16- ; 44
5. CHN 67, Zangjun XU/WEI WANG, CYA, 17-4-8-7-9-[34/BFD]- ; 45
6. CHN 1267, Hao LAN/CHAO WANG, CYA, 13-3-2-[21]-16-12- ; 46T
7. CAN 6, Jacob CHAPLIN-SAUNDERS/Graeme Chaplin-Saunders, RNSYS/ CYC, 8-6-9-6-[34/BFD]-17- ; 46T
8. CHN 616, Xiaomei XU/Ping Zhang, CYA, 11-[34/BFD]-7-18-11-3- ; 50
9. USA 1813, Wiley ROGERS/Jack Parkin, TCYC/LYC/Riverside Yacht Club/LISOT, 15-15-10-10-[21]-2- ; 52
10. USA 1806, Russell CLARIDA, Pequot Yacht Club, 4-19-[28]-14-12-4- ; 53
11. AUT 3, Matthias Schmid/Florian Reichstadler, YCBb, [34/DNF]-2-1-12-34/BFD-6- ; 55T
12. MEX 1, Jeronimo CERVANTES/Ander BELAUSTEGUIGOITIA, IZAR-LABALSA, 3-11-14-[28]-14-13- ; 55T
13. BEL 16, Corentin DEMANET/Quinten LAUWERS, BRYC, 12-16-17-[19]-2-9- ; 56
14. ESP 9, Onan BARREIROS/Juan CURBELO CABRERA, Real Club Náutico de Gran Canaria, 2-[34/BFD]-4-9-10-34/DNF- ; 59
15. AUT 437, David BARGEHR/Lukas Maehr, Yacht Club Bregenz, [34/DNF]-8-12-15-20-5- ; 60
16. ISR 77, Tsuf ZAMET/Stav Brokman, Sdot-Yam Sailing Club, 10-14-22-8-[23]-11- ; 65
17. CHI 136, Andres Ducasse/Francisco Ducasse, CYA, 7-12-16-30-[34/BFD]-10- ; 75T
18. ESP 33, Marina GALLEGO, Club Nautic Sa Rapita, [34/DNF]-9-15-20-17-14- ; 75T
19. CHN 1221, Xiaoli WANG/LIZHU HUANG, CYA, 23-13-[24]-16-4-20- ; 76
20. ESP 14, Bàrbara CORNUDELLA RAVETLLAT/Sara López Ravetllat, Club Nautic el Balís, 14-[22]-19-11-18-19- ; 81
21. CHN 1, Shasha CHEN/HAIYAN GAO, CYA, 16-17-21-[23]-13-15- ; 82
22. AUS 9, Thomas KLEMENS/Tim Hannah, Sorrento S C B C, 26-10-23-3-[34/BFD]-23- ; 85
23. CHI 2, Nadja HORWITZ/Sofia MIDDLETON, CNP, 20-[34/BFD]-25-17-6-21- ; 89
24. AUS 99, Carrie Smith/jaime ryan, Fremantle Sailing Club, 19-20-18-22-[34/BFD]-18- ; 97
25. CAN 622, Allie SURRETTE/Ali ten Hove, RNSYS, 25-21-26-[31]-7-27- ; 106
26. POR 10, Joao VILLAS-BOAS/Tomás Camelo, Clube Naval de Cascais, 27-[34/BFD]-20-26-15-22- ; 110
27. SIN 12, Priscilla LOW/Shu Xian Lee, CWSS, 18-24-[29]-27-19-24- ; 112
28. SIN 11, Jovina CHOO/Amanda Ng, Constantwind sea sports, 21-23-[27]-25-22-25- ; 116
29. AUT 431, Lara VADLAU, KYCK, 22-[34/DNS]-34/DNS-5-34/BFD-34/DNF- ; 129
30. ARG 7, Jonathan MARTINETTI/John Birkett, SYC-PLYC, 24-[34/BFD]-13-34/BFD-34/BFD-26- ; 131
31. ARG 6, Mercedes TRAVASCIO/Delfina BELLAGIO, YCA – CVB, [34/DNF]-26-31-24-24-28- ; 133
32. USA 1814, Edward LEBENS/Mike McBRIEN, Seawanhaka Corinthian Yacht Club, [34/DNF]-25-30-29-25-34/RET- ; 143
33. 89, Sarah Michelle DESILVA, Chatham YC/Northeastern, [34/DNF]-34/DNS-34/DNS-34/DNS-34/DNS-34/DNF- ; 170
Results courtesy of RegattaNetwork: http://www.regattanetwork.com/event/11233#_newsroom
I-420s (37 boats) (top)
Series Standing – 6 races scored
Information is provisional and subject to modification
Regatta results last updated: Monday, January 18, 2016 5:09:23 PM CDT
Click on race number to view detailed race information.
Pos,Sail, Skipper, Yacht Club, Results, Total Points
1. 55116, Alex ABATE/Marcus Abate, Lakewood yacht Club, 2-[24]-4-11-5-1- ; 23
2. 55918, Henry BURNES/Peter Barron, Wianno Yacht Club, 10-[15]-2-4-4-5- ; 25
3. 55173, Shawn HARVEY/James Westerberg, Coral Reef Yacht Club/LISOT, 11-1-15-1-1-[19]- ; 29T
4. 55873, Kathryn HALL/Ashton Borcherding, LISOT, 8-5-6-[20]-7-3- ; 29T
5. 55900, Eduardo MINTZIAS/Ariel Casaretto, CRYC/LIMA, 3-7-7-17-3-[25]- ; 37
6. 55317, Thomas RICE/Walter Henry, LIMA / Seawanhaka Corinthian Yacht Club, 1-13-[32]-12-16-2- ; 44
7. 55876, Carmen COWLES/Emma Cowles, LISOT/Larchmont Yacht Club, 9-[38/BFD]-3-15-8-15- ; 50
8. 55494, Anna-Luisa BRAKMAN/Grace Austin, Noroton Yacht Club / Lisot, [25]-9-12-24-2-4- ; 51T
9. 55616, Madeleine RICE/Kimmie Leonard, LIMA / Seawanhaka Corinthian Yacht Club, 14-16-[19]-8-6-7- ; 51T
10. 53629, Timothy DANILEK/Pierce Ornstein, Noroton YC, [38/DNF]-11-9-2-9-23- ; 54
11. 55988, Sam GAVULA/Richard von Waldow, Bay Head YC/LISOT, 17-10-[22]-7-12-12- ; 58
12. 55916, Emma KANETI/Catherine Mollerus, Larchmont YC, 16-4-8-25-[28]-10- ; 63
13. 55917, Dylan ASCENCIOS/Hunter Skinner, Lakewood Yacht Club/ LISOT, [38/DNF]-2-5-10-21-26- ; 64
14. 55341, Eli BURNES/Noble Reynoso, Wianno Yacht Club/LISOT, 5-3-11-[26]-26-21- ; 66
15. 55912, Emily HAIG/Julia Zaleski, LISOT/Little Egg Harbor Yacht Club, 19-12-[26]-3-11-22- ; 67
16. 55617, Joseph HERMUS/Christopher Byrnes, Bellport Bay Yacht Club/LIMA, [20]-14-18-18-10-8- ; 68
17. 55147, AnaClare SOLE/Sophia Sole, Texas Corinthian Yacht Club/GCYSA, 23-8-1-21-[29]-16- ; 69
18. 55447, Matt LOGUE/Cameron Giblin, Riverside Yacht Club, 6-6-16-[38/BFD]-17-28- ; 73
19. 55999, Alyson TURNER/virginia alex, Chautauqau Lake Yacht Club, 7-[29]-13-13-25-17- ; 75
20. 54067, Julia REYNOLDS/Anne SIDAMON-ERISTOFF, Pequot Yacht Club/LISOT, 15-[22]-21-16-13-11- ; 76
21. 55148, Ryan VITTIMBERGA/Max Vittimberga, LYC/CRYC, 13-21-[23]-9-19-18- ; 80
22. 55146, Zane TINNELL/Reese Guerriero, corpus christi yacht club, 18-[27]-17-14-18-20- ; 87
23. 53962, Jack JOHANSSON/Ian Robinson, CRYC, [38/DNF]-18-24-6-15-30- ; 93
24. 55143, Macey McCANN/Lenox Butcher, Texas Corinthian Yacht Club, 4-17-27-29-22-[32]- ; 99
25. 55997, Connor MRAZ/William MacDonald, Chester Yacht Club, 21-[38/DNF]-14-30-23-14- ; 102
26. 54629, Trevor BORNARTH/Kathryn Bornarth, Edward Teach Youth Sailing Association/LIMA, 26-25-[30]-5-24-29- ; 109
27. 53964, Julian MARTIN/Nico Martin, Seabrook Sailing Club/ Royal Vancouver Yatch Club, 24-[31]-28-22-14-24- ; 112
28. 55339, John MASTRANDREA/Michael Mastrandrea, Rochester Yacht Club, 22-19-25-[28]-20-27- ; 113
29. 53900, Kyle MERGENTHALER/Garrett Mergenthaler, Lake Norman YC, [38/DNF]-20-34-27-31-9- ; 121
30. 53963, James PAUL/Nick Chisari, Stamford YC/LISOT, [38/DNF]-38/BFD-10-32-30-13- ; 123T
31. 55618, Alexandra MARES/GiGi Arias, Houston Yacht Club/GCYSA, 12-28-20-31-32-[35]- ; 123T
32. 55296, Teagan CUNNINGHAM/Meghan Gonzalez, BLYC — LISOT, [38/DNF]-26-29-33-33-6- ; 127
33. 54066, Sinead McMANUS/Claudia Loiacono, CRYC/LIMA, [38/DNF]-30-31-19-27-31- ; 138
34. 55621, Scott McKINNEY/Jack Glenn, Orient Yacht Club/LIMA, [38/DNF]-23-35-34-35-33- ; 160
35. 53337, Helen HORANGIC/Theodora Horangic, CRYC/LIMA, [38/DNF]-38/BFD-33-23-34-34- ; 162
36. 53691, Josh DOCHODA, SPYC, [38/DNC]-38/DNC-38/DNC-38/DNC-38/DNC-38/DNC- ; 190T
37. 56027, Joshua TEMKO/Alexandra Tillinghast, DYSA/CCSC/American YC/LISOT, [38/DNF]-38/DNS-38/DNS-38/DNS-
Force 5
The excitement of sailing a high-performance dinghy has always been the test of the sailor’s response to wind and wave conditions. The enjoyment and lasting interest that Force 5 sailors specifically have in common, is the “all-inclusiveness” of the Class. Age, weight, size, gender and strength may all have some bearing on the amount of effort required to be a top contender, but the design of the boat and the attitude of the sailors is what makes Force 5 Regattas so alluring and enduring.
Convenient, is an understatement for the Short-Rig. You don’t need to replace your Full-Rig mast and boom as other one-design boats. Simply insert the mast cap on the top of the middle mast section instead of the upper 4 foot section. Having a full foot and generous roach supported with a full upper-batten, coupled with the same luff-sleeve pre-bend that’s incorporated into the Full-Rig sail, the Short-Rig sail almost defies death-rolling.
The Short-Rig is a stable high-performance sail that opens a whole new range of sailing enjoyment in the Force 5. Not only will Class regattas be able to provide separate one-design competition for Short-Rigs and Full-Rigs, but Full-Rig competitors will have the option to “down-size” when the day calls for stronger winds than they want to handle.
Length Over All 13’ 10”
Beam 4’ 10”
Displacement (hull only) 145 lbs
Sail Area
Standard Rig 96 sq ft
Short Rig 69 sq ft
Draft board down 38 “
Portsmouth DPN Rating
Standard-Rig 95.4
Short-Rig 103.0
CLASS ASSOCIATION: https://www.force5class.org
Manage Your Sailing Program Toward Success: Part II, Team Building
By Airwaves writer Joe Cooper
Check out Part I
During my two America’s Cup campaigns we would generally try and pull the boats out of the water every day (Oh yes, things are much different today). With the boats on the hard or hanging in the travel lift straps the team members, those not working on other tasks, would default to wet sanding the bottom. Occasionally some innocent bystander would wander into the yard and say something like “getting ready for the big race, eh?” We would nod and exchange pleasantries for a minute and if they stayed too long, we would offer them some sandpaper and they would scurry away.
When the America’s Cup World Series was in Newport a few years ago, I was walking the grounds at Ft. Adams one afternoon just before the racing started and came across two guys wet sanding the bottom of one of the cats. Not wishing to interrupt or be invited to help I watched for a minute, musing on the idea of how some things never change. As I watched I was reminded yet again of the idea that rather than getting ready for “the big one” these guys were actually at the end of the ‘to do’ list for the regatta. If you have not planned, prepared, trained, tested: repeat, for as long as you can, then no amount of wet sanding will help. Consider all the organization, planning, practicing, designing, rebuilding, testing over several years in advance of the last America’s Cup in San Francisco for what amounted to just a few hours of actual racing. The wet sanding (on the day the boat goes out to actually race) is really out there on the margin of actions that produce winning results. I am NOT saying it is not important but once the boat has been sanded to the 1200 grit stage: consider wet sanding’s relative impact on the actual performance of the boat.
In the first essay of this series I posed the idea that successful sailboat racing is a management exercise. The first job for you as the owner is to articulate your goals to yourself AND write them down. The next thing you need to do is build a team from individuals that have the same goals. I say team because I submit that a TEAM is a different way of looking at the collection of individuals that make it up, than a CREW. I think that a team is a collection of individuals who make a concerted effort to become better than the individuals of each member while working together for a common goal. A crew is a collection of people who sail together on weekends.
Really good managers spend a lot of time understanding what makes their team members tick. We all are unique individuals and have different needs, wants, things that jazz us and things that annoy us, our own ways of responding to different situations, our own verbal shorthand, body language and so on. For a good leader to build a great team, he or she must understand these aspects of the humans on the team. The first key element after identifying a collection of likely souls is the “buy in.”
In other words, establish that the prospective team members are excited and willing and will create the synergy that achieves your (written down…) goals. The spectrum of where such people might come from is wide: existing or former crew, family & friends, mates from the yacht or golf club, from work, from other local yacht clubs, junior sailing programs locally, high school and college sailors, even the ones who are not rock stars, and so on.
So by definition you will have a collection of individuals with various backgrounds, sailing and or technical skills and histories. And it should be noted that the bigger the boat and the more aggressive the sailing program, the bigger the ratio of the number of people on the roster to the actual number of crew required to race the boat must be. Therefore even a modest boat, a J-109 for instance needing 7 or so sailors to work the boat might easily have 15 people on the roster. Once you have established the roster of individuals the next thing is to learn about them and to understand them. In order to do this you need to spend time with them, and I don’t mean just walking down the dock with them on race day or having a beer after the race. It so happens that the opportunities to learn about your team can be piggy backed onto a variety of activities both social and boat work related.
Some of the activities that offer opportunities to build a team include:
workdays on the boat (yup, including wet sanding and the earlier in the season the better); and scheduled sailing practice with a purpose (starts, mark roundings, reefing, tacking gybing etc., BEFORE you show up to the race). Other ideas are: practice drills with no speaking allowed; purposely creating situations where the crew is caught flat footed and the maneuver gets screwed up; letting the crew rotate in practice and in races where appropriate; letting the crew use the boat when you are not there or sending it out without you; having them move the boat from A-B.
Team building does not have to be all work and no play. Implement fun things like the best ‘on time” (to the boat) record for instance. Introduce a MVP award voted on by the crew.
You can set up a physical exercise award. Specify a particular series of exercises that can be done against each other or the clock.
This chart is what was called the Super Seven exercise regimen for Australia, 12KA5 in 1980. It was the compulsory standard exercise drill we all did before anything else in the morning. A full set is this list repeated 3 times.
Recognition and appreciation are two simple actions the leaders can take that have a disproportionately large impact on the recipient compared to the energy spent by the leader. A fun and simple approach that has been adopted by the Prout Sailors I coach is to distribute awards centered on the personality of the recipient. One year they presented awards using a paper plate with a graphic done by a couple of the more artistic sailors painted on it. These awards were for things like: most color coordinated, loudest laugh, most likely to barge at the start and so on. They were presented at an end of season party at one of the team member’s houses (parents invited too) and it was a hoot.
Another solid way to develop team ‘buy-in’ is allocating or asking different members to take on “departments” within the boat. Remember in the first essay I identified the five departments common to all boats regardless of their size. This is a great way to give the team a vested interest in the goals of the program because a part of the boat is “theirs” rather than just showing up on the weekend to sail on Fred’s boat.
“Owning” a part of the program invites their contribution to the program’s success. This is a greater contribution than merely showing up on Saturday morning. Again with the Prout sailors I get them to take on different responsibilities within the team. Getting the sails out, leading the newer kids in rigging, getting the marks ready and so on. For yachts, the list of areas within each department that need to be looked after is long. There is the engine and its related systems, safety equipment, navigational and electronics gear, sails, spars, rigging, logistics, food and water, race administration (for the paperwork-heavy Newport to Bermuda race, for example), rules, tactics and strategies for the various styles of racing you plan on, and so on. You can make your own list. Remember that the owner/skipper ought to be managing all of this and in any event cannot (successfully) and in fact, should NOT, do it all.
Who does what? On most boats, the bow, sewer/mast man and pit members generally will manage the sails, rig setup and tune, running rigging, winches, hydraulics, and anything related to the sails and the equipment used in setting them. This is largely because these departments actually use this equipment so it is in their best interest to make sure it is in good order.
The care and feeding of the engine is another important area that needs to be covered. Having a team member(s) take on the maintenance of the engine, battery, and related charging system, especially for boats sailing in distance races, prop thru hull and shaft alignment, the prop itself and its folding mechanism, fuel consumption, engine maintenance, and spares Belts and the water pump impeller are two good pieces of equipment to know how replace in short order. These are all good areas to have a dedicated team leader responsible for. In this department the more experienced can have an apprentice or two, again often a younger sailor, skilled in dinghies and day sailing keel boats, but unfamiliar with diesel engines. This apprenticeship not only provides a backup for the department head but also introduces the younger sailor to another element of what makes boats work—and so increases his or her value for their next boat. It will also develop a bond between the two or even three people in that sub team.
Performance meters and data recording feed critical information to the race management team in the afterguard. This ‘electronics’ department is another critical area that can have a direct impact on the performance of the boat. Electrons and salt water and air are very strange bedfellows and so a constant watch on all this gear is close to essential. This is of course a perfect match for the resident computer head(s).
Another important department (which one is not?) is basic ship husbandry, that is, looking after the boat. Ever been on a boat where once it hits the dock, everyone leaves? A really good buy-in to the boat is tidying up, writing up the work list, (although this is better done on the way in, after racing), and cleaning the boat. The cleaning task can be done by some number of the crew on a rotational basis you can figure out. This does a couple of things. It engenders a sense of pride in the boat, making her look sharp all the time AND it is a good way to find little things that need attention. Examples include: little stuff like a busted strand of wire on the life lines, or chafe if the life lines are textile; a cotter pin sticking out ready to gaff some innocent’s boot, skin or sail; an area of chafe on a halyard or other line and so on. It is important that the crew understands that no one leaves until the boat is clean and tidy. (Ok I get it will not be 100% all the time but we are talking goals here.) To do otherwise sets up an “us-and-them” meme which is the opposite of what you want: a cohesive team supporting each other.
Buy-in need not be the exclusive realm of the sailing team members either. Sailing takes up an inordinate amount of time and energy. Sailors need to have their sailing interests and sailing time in harmony with their private lives and significant others—if they are to sail with a consistency that works towards the attainment of the boat’s goals. Don’t be afraid to issue invitations for “John Q. Crew and Significant Other” to team events.
You may well observe that the foregoing is the exception rather than the rule with respect to most Corinthian programs. The overall idea I am articulating is to have not only the management of the program understand the individual members but to have also each member be part of building a cohesive team where each crew-member understands to as great depth as possible his or her team mates. The goal is to have the teamwork be as smooth, quiet and efficient as possible regardless of the circumstances on the racecourse the boat is on. Regardless of who is steering and calling tactics, having the crew yelling instructions to each other is distracting. There is a reason “teams” practice and spend time together over and above improving the actual technical skills of their activity.
My template for this kind of thinking is professional sports teams and elite military teams. Ok, ok, I get that you are not going to go out and win a Super Bowl or save the world, but in the area of increased performance in sailing, professionalism is a mind-set rather than an income stream. Carbon sails, super-duper thin, strong string, and instruments worth the GDP of a small country can only get you so far.
Sailing skills and seamanship can be taught, but cohesion, understanding, trust, confidence, and a shared sense of purpose in desired goals need to be built. These are the hallmarks of well managed teams. Anything less is merely a crew, and really, any old crew can wet sand a boat.
Sail Stronger Part III: Upper Body
By Airwaves writer Rachel Bennung
See Part I: The Core here
Part II The Legs here
In the sports world we determined that strength in certain areas of your body are more important then others. You want to have total body strength, but focus on maximizing strength in certain muscles for better overall performance in your sport. In Part One we determined having a strong core is the base of your overall fitness. In sailing a strong core will help you hike longer without becoming fatigued quickly as well reduce your chance of injury. In Part Two we determined having strong legs will help with your endurance and mobility while out on the water. Leg exercises also increase your core stability therefore increasing strength and stability throughout your body. In our third and final part we will be talking about strengthening our arms to maximize your performance while sailing.
Upper body strength is important not only for sailing, but your every day life. Having a strong upper body will improve your flexibility, range of motion, and mobility. Some of the major muscle groups in your arm are the biceps, triceps, and deltoid. With strong arms you will see an ease in completing other daily tasks. Strong arms will also make you less prone to injury in these muscles during activities that stress these muscle groups.
As you can see the benefits of strong arms are very essential to your daily life. So how do strong arms help you during sailing? It might seem like this is a common sense question, your arms are needed for pulling in the sail. However, it’s more then just that. First, and probably most importantly you need arm strength for trimming your sail in and keeping it in. With arm strength you will have the endurance on those windy days to get your sail all the way in and keep it there. Arm strength is also very essential to your success steering the boat. You will be able to control your boat through waves and other conditions with ease having strong arms. If you are a crew arm strength can be one of your most important factors. You’ll need it to be successful in hoisting, trimming, and dousing the spinnaker quickly and efficiently. Remember that little thing called capsizing? Well without strong arms you’ll have some trouble getting your boat back up and getting yourself into it. As you can see muscle strength in your arms is more then just trimming in the sail.
So how do we get these strong arms that are so essential to sailing? The list of arm exercises is endless, but I chose 4 exercises that I think are great for getting the strength in your arms you are looking for in sailing.
- Push Ups – This is an exercise that has been around forever. It may seem like a simple exercise, but using your own body weight to get strength is a great form of working out. Start in plank position with your hands directly under your shoulders. Lower your body while engaging your core then push back up to the starting position. Then repeat this same move. Start with doing 20 repetitions then working your way up to more. (There is also many different variations to push ups making them easier or harder.)
- Upright Rows – Rows are a great exercise that simulate the movement of pulling. Hence rows are great for sailing! Start with dumbbells in each hand resting in front of you on the top of your thighs. Lift dumbbells up till you are close to touching your chin. Your elbows will be higher then your forearms for this move. Lower dumbbells back to starting position. 10-15 pound weights are a good starting point. Start with doing 15 repetitions.
- Bicep Curl to Overhead Press – Bicep curls are a great arm exercise themselves, but here we add another move working your shoulders as well. Stand with dumbbells at your sides. Curl the weights up to your shoulders then rotate your wrists so your palms face out then press the weights over your head. Bring the weights back to your shoulders rotating your wrists so your palms face in then lower back to starting position. That is one repetition, start with doing 15 reps.
- Row-Raise Lunge – This exercise is one that works not only your arms and shoulders, but your total body. Start in plank position with a weight in each hand. Row the left weight up to your ribs, then the right weight. Step in with your left foot between your hands into a low lunge. Raise weights out to your sides at shoulder level. Return to starting position. Switch legs and that is one repetition. Start with doing this move for 12 repetitions.
(You can easily make these exercises into a arm workout. Do 3 sets of each exercise 20 push ups, 15 upright rows, 15 bicep curls to overhead press, and 12 row-raise lunge.)
-Check out the video of these exercises below
If you want to sail stronger, longer, and faster you need to be in top shape. You need to not only be out there sailing, but training your total body. With a strong core, legs, and arms you will see the difference in your sailing performance. All these muscles need to work together efficiently for you to be at the top of your game for those big regattas. By incorporating exercises for your core, legs, and arms you will be able to maximize your performance and sail stronger.
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.