OPERATION: REDIRECT
Full Mission Profile
Situation:
Moments ago an intelligence gathering team intercepted a cellular phone call between a known terrorist leader that has been under surveillance and a team of insurgents operating in the field. The call confirmed that the field team, who had kidnapped a British Engineer working in Afghanistan approximately a month ago, was in the process of moving him on foot when he fell down into a ravine, breaking a leg and sustaining head trauma. The leader ordered the team to stay put until a support team arrived to assist in moving him to an unknown location.
The call enabled the exact position of the field team to be pinpointed in a hilly area that is known to have bands of terrorists and sympathizers. A small SOF team is in the area on another mission, which can be redirected. They will need to execute immediately on foot, however, as there are no air assets in the area.
Objective:
Redirect small Special Operations Force to travel on foot to the location of the hostage and enemy forces. SOF unit will assault the enemy and retrieve the hostage, carrying him overland to a safe location where rescue vehicles will rendezvous with the team for exfil to Forward Operating Base.
Timeline:
SOF unit will have approximately 45 minutes from the time of insert to locate hostage, eliminate terrorist team and move to safe distance.
If the rescue team is compromised due to detection by larger enemy forces, SOF team will be required to tactically until close air support (CAS) can assist.
FMP WORKOUT
Insert:
Run 5 kilometers (3.2 miles) with light 25lbs tactical/med pack.
Actions at Objective:
5 Rounds of:
- 10 Burpees
- 20 Push Ups
- 10 Kettlebell Swings (Light = 35lbs / Heavy = 53lbs)
- 20 Dumbbell Thrusters (Light = 20lbs/ Heavy = 30lbs)
Extract:
If team begins extract in less than 45 minutes:
Run/Walk 5 Kilometers (3.2 miles) with Kettlebell
If team begins extract in more than 45 minutes:
Run/Walk 5 Kilometers (3.2 miles) with Kettlebell – Stopping every 2 minutes to do 10 KB Swings.
_______________________________________________
Notes:
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Photo Credit: DefenseImagery.mil
Warrior Athlete – Max Fernandez
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Max Fernandez encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
A week before the qualifiers, Max Fernandez, head trainer and Owner of CrossFit South County in Aliso Viejo CA, was in a devastating car crash that totaled his vehicle and left him bruised and busted. His passion for teaching, made it imperative to put his own training on hold and focus all of his energy on his clients for his Crossfit Community. As a Warrior Athlete, he knew that by putting his mind and power into what he could control, the end result would pay off. Not able to train the whole week before the qualifiers would put many ordinary people into a mindset of discouragement. However, Max emulates the power of positive thinking, controlling what can be controlled and digging deep when it comes to competing.
Putting everything he had into the qualifiers, Max ended up finishing 7th Overall. The actions of the Warrior Athlete was defined when he demonstrated the capabilities of achieving success through discipline and inner drive, in the face of formidable obstacles that others might use as an excuse to pull out or quit.
Max of Crossfit SouthCounty is an icon of what it means to fight for everything in life and work and demonstrates this everyday by establishing a solid Crossfit Community and offering elite coaching. It is a Warrior who sacrifices for others and delivers extraordinary performances on a daily basis. This Warrior Athlete showed the true nature of the Warrior at the Qualifiers when he competed with extraordinary vigilance and drive.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulations to Max on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in Orange County: www.crossfitsouthcounty.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Warrior Athlete – Rory McKernan
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Rory McKernan encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
Southern California Crossfit Qualifiers definitely had it share of top athletes; however, when it came to demonstrating the power of drive and tenacity, Rory Mckernan, head trainer of US CrossFit in Encinitas, Ca emulated this to the highest degree. Rory not only has a heart of a lion, but also a soul of a fighter. He is one of the most humble trainers you will ever meet, and lights up any room with his positive attitude and passion for training.
Rory demonstrated the Warrior Athlete and truly defined beating the odds after suffering heat stroke in his first competition of the day. A warrior inside, he knew what he could accomplish at the competition, and by sheer force of will did what he needed to do to recover. Rory came to the Qualifiers to give his best effort, and that is just what he did. An Amazing recovery, he finished his 2nd event in 5th place, and the final event he finished with the 2nd best time out of all the athletes.
Rory encompasses a mindset of the Warrior Athlete by always giving the best of himself, and never leaving anything on the field. A unique quality that people often miss in life, is one that Rory demonstrates on a daily bases, and that quality is inner drive with outward humility. The heart of the Warrior is something that comes naturally to Rory because he truly believes in doing what is best for not only himself but for others.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulation to Rory McKernan on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in San Diego County: www.uscrossfit.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Full Mission Profile – Rescue of MH-60 Crew
OPERATION: BLACK HAWK DOWN
Situation:
Approximately 4 hours ago a UH-60 Blackhawk helicopter went down in the mountains of central Afghanistan. The Blackhawk was flying a resupply mission intending to drop food and ammunition at a COP (Combat Outpost) in the area when it crashed in an attempt to avoid RPG and other insurgent anti-aircraft fire.
Radio contact has been made with the pilot, who reported that the enrite crew is alive but severely injured.
Objective:
Insert Quick Reaction Force to scale the mountain and locate the downed UH-60 and then stabilize and extract wounded Americans. Engage any enemy encountered. Move to extraction point for exfil.
Time Line:
Satellite imagery shows that enemy forces are in the area, and estimates that the rescue team will have less than an hour to be at the crash site, stabilize and load the injured crew to move to safe extract point.
FMP WORKOUT
Ruck In:
Run 2 miles with 30lbs assault – med pack (backpack)
Ascend the Cliff:
5 rope climbs (or 100 Pull Ups)
Approach the Objective:
4 Rounds of:
25 Walking Lunge – each leg
25 Squats
Attack the Objective:
4 Rounds of:
25 Burpees
Run 50 Meters
Load the Wounded:
100 Thrusters (45lbs Barbell)
Descend the Cliff:
5 Rope Climbs (or 100 Pull Ups)
Ruck Out:
Run 2 miles with 30lbs assault – med pack (backpack)
Notes:
One hour timeline starts with the Ruck In and ends with the completion of Load the Wounded.
THIS FULL MISSION PROFILE WAS PROVIDED BY:
West Point, New York
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Overhead Squat
This is an exercise that is fairly unique to the CrossFit community. Master this one well.Remember to keep the bar overhead and lock out your elbows with activated shoulders.
Full Mission Profile – Long Range Special Reconnaissance
OPERATION: PINPOINT
Situation:
Recently a raid of a high tech terrorist training facility – Operation: Snatch and Grab – led to the capture of a hand full of mid to high level leaders and collection of valuable intelligence. One of the most valuable pieces of information was a list of radio frequencies and encryption codes used by the organization, which intelligence teams have been monitoring around the clock.
Moments ago, an information specialist on the team overheard communications between the leader of the organization and an individual that is thought to be the chief biological weapons expert – a notoriously dangerous enemy who was responsible for the catastrophic loss of lives of a special operations team that was successful in stopping a ship from reaching a port where it could have killed hundreds of thousands, but not before it took their lives – Operation: Two if by Sea.
In the radio transmission it was learned that the bio-weapons expert was at the remote location where he had created another bomb, and a new way to deploy it that no one would be able to stop. He also mentioned that the bomb was almost ready and should be on its way to the delivery team in about an hour. The radio signal was able to provide a general location of where the facility was, but not an exact one. It was narrowed down to a remote mountainous location near the Afghanistan – Pakistan border.
Objective:
Send a small – light and fast – Special Operations team in on foot to a location that overlooks the area where the signal originated. Once the team locates the facility they will mark it with a laser designator for destruction with laser guided munitions from a flight of F-16s. Once the target is destroyed, team will extract to a safe pick up location.
Insert:
Move quickly from a secure drop off point to the over watch position approximately 4 miles up the rough terrain. Small groups of enemy fighters are in the area, so contact with them may be possible. It is important to move quickly in order to locate and destroy the facility while the weapon and its maker are still there.
Actions at the Objective:
Once at the over watch location, team will set a security perimeter and establish the position of the facility. The team will then radio the pilots, who are already in the air, and wait for the instructions to mark the location with a laser designator.
Extraction:
Once the missiles have hit their mark, the team will conduct a hasty retreat to an extract point near the original insert. Expect to encounter enemy forces, who will be alerted to your presence by destruction of facility.
Time Line:
It will literally be a race to get to get to the over watch position in time to locate and designate with a laser before the enemy is able to move the weapon.
Based on the conversation overheard, it is imperative to reach the objective point in no more than 30 minutes.
FMP WORKOUT
Insert: Target Time 35 Minutes
4 Rounds of:
- 25 Lunges – each leg
- Run 400 Meters
Run 1 Mile
4 Rounds of:
- 25 Lunges – each leg
- Run 400 Meters
Run 1 Mile
Actions at the Objective:
Rest 10 Minutes
Extraction:
Run 1 Mile
4 Rounds of:
- 25 Burpees
- Run 400 Meters
Run 1 Mile
4 Rounds of:
- 25 Burpees
- Run 400 Meters
NOTES
If possible, do this FMP workout on a trail – preferably hilly.
Use a 20 lbs weight vest or light assault pack.
Post your mission stats:
Insert Time / Extract Time
___________________________________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
Not there yet? Check out the Training Programs
Photo Credit: defenseimagery.mil
Full Mission Profile – Deep Sea Salvage
OPERATION: CLEAN UP
Situation:
A recent Vessel Boarding Search and Seizure Operation, code named “Two if by Sea”, resulted in a catastrophic loss of equipment and lives. The boarding party that was sent to eliminate the threat of biological WMDs failed to secure the bridge in the amount of time necessary, and the weapons were discharged with everyone on board. The good news – not all of the weapons were activated, the bad news – they sank with the ship in the Medeterranian Sea.
Objective:
Deep sea salvage team will be sent to the position of the wreck to locate and raise the WMDs first to be transferred to EOD personnel. Salvage team will then raise the rest of the vessel for further investigation.
Phase I – Locate Sunken Vessel:
Dive team will conduct underwater search for vessel in the area of the last known position.
Phase II – Raise Unexploded Ordinance:
Dive team will safely locate and rig heavy WMD canisters for raising.
Phase III – Vessel Salvage:
Once all unexploded ordinance is safely transferred to EOD personnel, dive team will deploy heavy salvage equipment to raise damaged vessel for dry dock inspection.
FMP WORKOUT
Phase I – Locate Sunken Vessel:
3 Rounds of:
- Swim 250 Yards or Meters
- 50 Push Ups
- 50 Flutter Kicks
Phase II – Raise Unexploded Ordinance:
3 Rounds of:
- 10 Back Squats (135lbs / 185lbs)
- 10 Kettlebell Swings (35lbs / 50lbs)
- 20 Pull Ups
Phase III – Vessel Salvage:
Swim 1000 Yards or Meters
4 Rounds of:
- 25 Overhead Press (45lbs / 65lbs)
- 25 Deadlift (135lbs / 185lbs)
- 25 Pull Ups
- 25 Kettlebell Swings (35lbs / 50lbs)
Notes:
Post Your Time / Weights / Comments
This is a heavy workout.
Success for this mission is completion of the workout with no unreasonable breaks.
Conversions for swimming are as follows:
250 Yard or Meter Swim:
1200 Meter Run (3/4 mile)
1250 Meter Row
1000 Yard or Meter Swim:
3 Mile Run
5000 Meter Row
Rest as needed during operation to ensure accuracy in technique.
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: News.navy.mil
