CFHQ
Santa Cruz, CA
USA
01 Apr 07
OPS 10
FRAGO 09 to OPOrd 01 — OP GRINDER
Ref: A. OPORD 01 01 Jul 06
Task Organization: Annex A
1. SITUATION
No Change.
2. MISSION
“GIROUARD”
Five rounds for time:
Deadlift
Thruster
Push press
with the following repetition scheme:
| Round | DL reps | Thruster reps | Push Press reps |
|---|---|---|---|
| 1 | 25 | 15 | 5 |
| 2 | 20 | 15 | 10 |
| 3 | 15 | 15 | 15 |
| 4 | 10 | 15 | 20 |
| 5 | 5 | 15 | 25 |
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 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 four as possible. Each team will require two .50-cal ammo cans for deadlifts, one 25mm ammo can for thrusters, and one 25mm ammo can for push presses. All the teams will start at the same time. Each team member has a specific exercise to perform: he will be doing deadlifts, thrusters, push-presses, or waiting at the rest station. Once each soldier has completed his required reps of the exercise at each station, the team rotates together so that each soldier is at the next station (Ann A). This rotation will continue until each soldier has successfully competed five rounds of each exercise. The first round will end when each soldier returns to the station he began at. Rounds 2 to 5 are executed in the exact same order, with different repetition requirements for the deadlift and push press. 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 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. The number of reps can be increased or decreased based on the skill level of your troops.
- Scoring. The finish time for each four-person team is recorded. The team or squad that has the fastest time comes in first.
- 25mm Ammo-Can Thrusters. For safety reasons, it is imperative that the 25mm ammo can be lifted from the ground by the proper technique. The ammo can must be placed on the ground upside down (so that the lid of the ammo can is on the ground). With his back held flat in the proper deadlift position, the lifter deadlifts the ammo can to the hang position, where it remains inverted, with the lid facing the ground. From the hang position, he cleans the ammo can to the rack position (the thruster start position). It is during this transition, from the hang to the racked position, that the ammo can rotates 180 degrees (to end with the lid facing up). This is the start position for the thrusters (Ref. Annex C).
- 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 25mm ammo cans and two pull-up bars or sets of rings for each four-person team.
4. SERVICE SUPPORT
a. Equipment Weights
| Ammo Can Nomenclature | Quantity/Size | Type | Weight | Contents |
|---|---|---|---|---|
| Cart 25 mm APFSDS-T | 30 rds | PA125 | 70 lbs | Sand |
| Cart cal .50 4B/1T | 100 | M2A1 | 50 lbs | Sand |
b. Equipment Requirements. Each four-person team will require two .50-cal ammo cans and two 25mm ammo cans.
c. Time and Repetition Recording. One stopwatch for all teams and a method of recording each team’s rounds.
5. COMMAND AND SIGNAL
a. Timer/Score Recorder. Only one timekeeper is required for all teams. All four-person teams will begin and end the workout at the same time. 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. A method of recording each team’s rounds is also required.
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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