CFHQ
Santa Cruz, CA
USA
01 Sep 06
OPS 03
FRAGO 02 to OPOrd 01 — OP GRINDER
Ref: A. OPORD 01 01 Jul 06
Task Organization: Annex A
1. SITUATION.
No Change.
2. MISSION
“CARLA”: 5 Rounds for time: 400m / 30 deadlifts / 30 sit-ups
3. EXECUTION
a. Concept of Operations.
-
- Intent. Complete five rounds of the exercises as quickly as possible in a safe manner. This is a four-person team “task-specific” workout. The team’s time ends when the last member of the team completes the workout. The purpose of this workout is to develop cohesion and combat fitness under fatigue conditions through shared hardship, challenges, and competition.
- Scheme of maneuver. Each squad will be divided into two teams of four or five. Each team will have two .50-cal ammo cans (50 pounds each) per soldier. This is the preferred equipment ratio. However, the minimum requirement would be four .50-cal ammo cans per four-person team. All the teams will start at the same time from the same location. Individuals will run 400m, returning to the start point. Upon completion of the run,
they will conduct 30 deadlifts with the .50-cal ammo cans; once the 30 deadlifts are complete, they will execute 30 full-range sit-ups. The first round will end after the 30 sit-ups are completed. Rounds 2, 3, 4, and 5 are executed in the exact same order. Each exercise must be completed before moving on the next one—i.e., you must finish all 30 deadlifts before starting the 30 sit-ups. However, each exercise may be broken up into sets as desired. Spotting will be permitted only during the sit-ups. However, only a team member who is also in the sit-up phase of the workout may provide
assistance. As soon as the spotter completes his 30th sit-up and transitions to the run, or when he is returning from the run and starting the deadlifts, he is not permitted to provide assistance. - Main Effort. The safety of all personnel, and the development of unit cohesion and combat fitness through shared challenge and hardship.
- End State.The safe and successful completion of all exercises by each individual in the squad.
b. Coordinating Instructions
-
- Team Organization. Squad leaders can organize each team however they want. It is a leadership decision on how best to deploy each team to accomplish the mission. If the squads cannot be grouped into fire teams of four, add a fifth soldier to the team. The finish times of each of the squad’s four-person teams are added together to obtain the squad’s total time. The squad that has the lowest combined total time comes in first.
- Scaling. The workout can be conducted in PT gear or in full battle gear, to include vests with plates, depending on the fitness levels of your soldiers. The one type of equipment required—.50-cal ammo cans (or any other 50- pound objects that can be gripped in one hand)—is for austere conditions. If you have the resources, you can use two 50-pound dumbbells or a 105- pound barbell and weights. The weight of the equipment or number of reps can be increased or decreased based on the skill level of your troops.
- Scoring. The finish times of each of the squad’s four-person teams are added together to obtain the squad’s total time. For example, if Team A of the first squad finishes in 20:30 and Team B of the first squad finishes in 20:00, the total time for the squad is 40:30. The squad that has the lowest combined total time comes in first.
- Safety. Ensure that all equipment is checked and serviceable before conducting the workout and that all soldiers are proficient on deadlifts. Safety is every member’s responsibility. All participants must be competent in the exercises before doing the workout.
- Follow-on Tasks. The next workout will require one 40- or 50-pound rock per three soldiers; however, if this is not possible, two 25- or 30-pound dumbbells for every three soldiers can be substituted.
4. SERVICE SUPPORT
a. Equipment Weights
| Ammo Can Nomenclature | Quantity/Size | Type | Weight | Contents |
|---|---|---|---|---|
| Cart Cal .50 4B/1T | 100 rds | M2A1 | 50 lbs | Sand |
b. Equipment Requirements. Each four-person fire team will require eight .50-cal ammo cans.
c. Time Recording. One stopwatch and writing material to record each team’s time.
5. COMMAND AND SIGNAL
a. Timer/Score Recorder. Only one timekeeper is required for all squads and fire teams. This soldier will record the finish times of each team. He is positioned where the deadlifts and situps will be done (the start/stop line for the run) for command and control purposes. All fire teams begin the workout on his command. When teams complete all the exercises, they inform the timekeeper, who records all times. It is recommended that at least one person per fire team start his stopwatch to act as a backup in case the primary timekeeper’s stopwatch fails.
b. Instructor/Coach. To ensure proper conduct of the workout, use of correct exercise form, and safety of execution, a designated member of the platoon can fill this billet. An injured soldier who cannot participate in the PT or another member of the company can also perform this duty. Although not preferred, the platoon leader or platoon sergeant can also serve in this key position, especially if the target training audience is the individual squads. The command team can conduct the workout before platoon PT or at another time throughout the day. Once they have completed it, they can post their times against the rest of the platoon.
Annexes:
Annex A – Workout Diagram
Annex B – Equipment
Annex C – Exercises
This article, by BSI’s co-founder, was originally published in The CrossFit Journal. While Greg Glassman no longer owns CrossFit Inc., his writings and ideas revolutionized the world of fitness, and are reproduced here.
Coach Glassman named his training methodology ‘CrossFit,’ which became a trademarked term owned by CrossFit Inc. In order to preserve his writings in their original form, references to ‘CrossFit’ remain in this article.
Greg Glassman founded CrossFit, a fitness revolution. Under Glassman’s leadership there were around 4 million CrossFitters, 300,000 CrossFit coaches and 15,000 physical locations, known as affiliates, where his prescribed methodology: constantly varied functional movements executed at high intensity, were practiced daily. CrossFit became known as the solution to the world’s greatest problem, chronic illness.
In 2002, he became the first person in exercise physiology to apply a scientific definition to the word fitness. As the son of an aerospace engineer, Glassman learned the principles of science at a young age. Through observations, experimentation, testing, and retesting, Glassman created a program that brought unprecedented results to his clients. He shared his methodology with the world through The CrossFit Journal and in-person seminars. Harvard Business School proclaimed that CrossFit was the world’s fastest growing business.
The business, which challenged conventional business models and financially upset the health and wellness industry, brought plenty of negative attention to Glassman and CrossFit. The company’s low carbohydrate nutrition prescription threatened the sugar industry and led to a series of lawsuits after a peer-reviewed journal falsified data claiming Glassman’s methodology caused injuries. A federal judge called it the biggest case of scientific misconduct and fraud she’d seen in all her years on the bench. After this experience Glassman developed a deep interest in the corruption of modern science for private interests. He launched CrossFit Health which mobilized 20,000 doctors who knew from their experiences with CrossFit that Glassman’s methodology prevented and cured chronic diseases. Glassman networked the doctors, exposed them to researchers in a variety of fields and encouraged them to work together and further support efforts to expose the problems in medicine and work together on preventative measures.
In 2020, Greg sold CrossFit and focused his attention on the broader issues in modern science. He’d learned from his experience in fitness that areas of study without definitions, without ways of measuring and replicating results are ripe for corruption and manipulation.
The Broken Science Initiative, aims to expose and equip anyone interested with the tools to protect themself from the ills of modern medicine and broken science at-large.
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