CFHQ
Santa Cruz, CA
USA
01 July 07
OPS 13
FRAGO 12 to OPOrd 01 — OP GRINDER
Ref: A. OPORD 01 01 Jul 06
Task Organization: Annex A
1. SITUATION
No Change.
2. MISSION
“PALMER”
Three rounds, one minute of each exercise per round:
Double-unders
Wall ball
Sumo deadlift high-pulls
Push presses
Box jumps
3. EXECUTION
a. Concept of Operations.
- Intent. Complete the exercises, as quickly as possible, in a safe manner. This is a five-person-team, “task-specific” 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 or sash cord for double-unders, a 20-lb medicine ball or austere medicine ball for wall ball, a .50-cal ammo can for sumo deadlift high pulls, a 25-mm ammo can for push presses, and two Stryker tires for box jumps. All teams will start at the same time. Each soldier will start the workout at a specific exercise station. The soldiers will rotate to the next station after a minute of exercising, completing as many reps of the exercise as possible. The clock does not stop between exercises. After each five-minute round, at the completion of all five stations, there is a one-minute break. One point is given for each rep of each exercise. Spotting will not be permitted at any time during the workout.
- 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.
b. Coordinating Instructions.
- Team Organization. Squad leaders can organize their soldiers however they wish. It is a leadership decision on how best to deploy each soldier to accomplish the mission.
- Scaling. 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. Also, soldiers can rest at any time during the workout, if required; however, the clock does not stop.
- Scoring. One point is given for each rep completed of the exercises; for example, one point is given for each double-under, wall-ball shot, sumo deadlift high pull, push press, and box jump. The total reps from each round are added together. The scores of each soldier on the team are combined to obtain the team’s total score. The team that has the highest combined score comes in first. Also, each individual soldier’s score can be ranked in the platoon.
- 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 two .50-cal ammo cans, four 6-foot pickets, and one 25-mm ammo can per four person team.
4. SERVICE SUPPORT
a. Equipment Weights
| Ammo Can Nomenclature | Quantity / Size | Type | Weight | Contents |
|---|---|---|---|---|
| Cart 25mm APFSDS-T | 30 rds | PA125 | 70 lbs | Sand |
| Cart cal .50 4B/1T | 100 rds | M2A1 | 50 lbs | Sand |
| Stryker tire and rim | 12610-20-000-7697 | approx 350 lbs | NA |
b. Equipment Requirements. Each five-person team will require a skipping rope, a medicine ball, a .50-cal ammo can, a 25-mm ammo can, and two Stryker tires (which will be stacked).
c. Time and Repetition Recording. One stopwatch for all teams and a method of recording each soldier’s reps. The fire-team partner of the soldier conducting the workout keeps score on the score sheet. After the soldier has completed all three rounds of the workout, he switches with his fire-team partner and becomes the score keeper.
5. COMMAND AND SIGNAL
a. Timer/Score Recorder. Only one timekeeper is required for all teams. All five-man teams begin the workout at the same time. Each soldier conducting the workout has a scorekeeper who follows him throughout the workout, recording his reps at each station. It is recommended that at least one participant 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
Annex D – Implementation Photograph
A recent 80-person implementation of “Palmer”
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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