CFHQ
Santa Cruz, CA
USA
01 Nov 06
OPS 05
FRAGO 04 to OPOrd 01 — OP GRINDER
Ref: A. OPORD 01 01 Jul 06
Task Organization: Annex A
1. SITUATION
No Change.
2. MISSION
“YBF”
3 rounds for time — 21, 15, and 9 reps of:
Double-unders
Thrusters
Ring dips
Squat cleans
Deadlifts
3. EXECUTION
a. Concept of Operations.
- Intent. Complete three rounds of the exercises as quickly as possible in a safe manner. This is a five-man-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. The platoon will be divided into as many teams of five as possible. Each team will require a skipping rope, a sand bag, rings, a 45-pound rock, and two .50-cal. ammo cans. All the teams will start at the same time. Each team member has a specific exercise to perform. Each soldier will be doing double-unders, thrusters, ring dips, squat cleans, or deadlifts. Once each soldier has completed his required reps of the exercise, the team will rotate together (Ann A). This rotation will continue until each soldier has successfully competed three rounds of each exercise. The first round will end when each soldier returns to the station he began at. Rounds 2 and 3 are executed in the exact same order. Spotting is not permitted at any time.
- 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 three rounds by each individual on the team.
b. Coordinating Instructions.
- Team Organization. Platoon leaders can organize each team however they want. It is a leadership decision on how best to deploy each team to accomplish the mission.
- The workout can be conducted in PT gear or full battle gear to include vests with plates, depending on the fitness levels of your soldiers. The five pieces of equipment required—skipping rope, sand bag, rings, rock, and ammo cans—are for austere conditions. If you have the resources, you can use an Olympic bar or dumbbells, of equivalent weight, for the thrusters, squat cleans, and deadlifts. 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 for each five-person team are recorded. The team or squad that has the quickest time comes in first.
- Safety. Ensure that all equipment is checked and serviceable before conducting the workout and that all soldiers are proficient in the required exercises. Safety is every member’s responsibility.
- Follow-on Tasks. The next workout will require a 1.5-km running route, one climbing rope, one set of rings (austere or regular), and two pull-up bars, as a minimum, per eight man team.
4. SERVICE SUPPORT
a. Equipment Weights
| Item | Qty/Size | Type | Weight | Content |
|---|---|---|---|---|
| Sand bag (or rock) | 14in-26in | 8105-00-142-93 | 50 lbs | Sand |
| Cart. Cal .50 | 100 rds | 50 lbs | 50 lbs | Sand |
| Nylon Webbing, weave, tubulate plain weave, tubua | NA | 8305-21-111-5411 | NA | NA |
b. Equipment Requirements. Each three-person team will require either a sand bag or a rock.
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. All five-man teams begin the workout at the same time. When teams complete all the exercises, they inform the timekeeper, who records all times. It is recommended that at least one person per 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.
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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