Five Basic Tenets
Tenets of the Warrior Athlete
Tenet – def. – a principle, belief, or doctrine generally held to be true; especially one held in common by members of an organization, movement, or profession.
- Hard Training – Easy Combat. Iron discipline in training results in unbreakable will in combat.
- Faster, not Easier. In the pursuit of excellence there is no end.
- Stronger Together. Warriors are stronger in the presence of warriors, even when they are foes.
- Comfortable with the Uncomfortable. Excellence is the result of self sacrifice and suffering.
- Never Quit. If I die, I will die with honor.
The Warrior Athlete pursues excellence through SELF MASTERY, not self satisfaction.
Mastery in any one thing, or all things, begins with the Correct Mindset. The tenets above comprise the condensed essence of this Mindset. They work as anchors which will hold you firm in the presence of strong winds and swirling seas that seek to carry away your hope and drown your dreams.
‘Hard Training – Easy Combat’ makes it possible to push to the end of a workout or other task with a warrior’s aggressive attitude.
‘Faster, not Easier’ keeps you searching the horizon for goals to concquer.
‘Stronger Together’ reminds you to constantly search out others with similar objectives, who are hopefully better than you in at least a few area.
‘Comfortable with the Uncomfortable’ lets you know that you should be comfortable only when you are reaching far enough to feel growing pains.
‘Never Quit’ gives you the ability to grit your teeth and push on like a warrior who has only two options – finish with honor or die with honor.
Over the next few weeks, each of these principles will be reviewed in detail. But until then, post them in a prominent place and begin to commit them to memory, in order to call upon them when you are weary.
31 Heroes
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.
These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.
31 HEROES – WORKOUT TO REMEMBER
This will be a partner workout in remembrance of the men who died, who were on their way to assist another team of warriors.
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin his or her 400m run, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
Note:
The banner above, which contains the SEAL Ethos, was created by Manimal Wear
OPERATION: BEAR COUNTRY
Full Mission Profile
Class: Military: Tactical Search and Rescue (TSAR)
Mission: Downed Pilot Rescue
SITUATION:
In Tactical Search and Rescue, no matter what the conditions, there are some who are prepared to do whatever it takes so… “that others may live”.
While flying a CAS (Close Air Support) mission, an A-10 pilot took shrapnel in the aircraft’s tail section and was forced to eject from the aircraft.
After making radio contact with the TOC (Tactical Operations Center), the pilot was directed to move to a nearby location with little activity and plenty of cover.
OBJECTIVE:
While the TOC stays in contact with the pilot and monitors satellite imagery, your team will prepare for the Rescue Operation.
While conducting training, it is important to remember that your physical readiness will mean the difference between getting, or not getting, the pilot out of bear country.
The Operation Code Name for your TSAR mission is “BEAR COUNTRY”.
FMP WORKOUT
The TOC (Tactical Operation Center) has cleared your team for OPERATION: BEAR COUNTRY.
It is imperative that you work quickly and efficiently, and remember that the underlying reason for this workout is “that others may live”.
Equipment Required:
- 40lbs Med Pack
- Road or Trail (Trail Preferred)
INSERT
4 Mile Ruck Run/March with Pack
Max Time = 40 Minutes
ACTIONS AT OBJECTIVE
100 Med Pack Thrusters
EXTRACT
2 Mile Ruck Run/March with Pack
Max Time = 20 Minutes
Notes:
The objective for training today is push your pace to make the cut off times for the insert and extract.
You should do the thrusters in the ‘actions at the objective’ in 3 sets or less.
Watch the elapsed time to ensure that you make the cut off and do not rest in between elements.
Assessment Based Training
“Know thyself” ~Socrates
One of the biggest challenges for coaches who create training programs, and for those who follow them, is determining a method for appropriate scaling which is challenging enough to develop long term physical adaptation without undue risk of injury. For athletes whose objective is optimal fitness, this is extremely difficult due to an inherent competitive nature, which drives them to push their training to the limit - but often results in going over the edge.
The Assessment
The solution utilized in the 12 month long Brass Ring Cycle is a comprehensive assessment.
Actual Assessment Results
The 5 day assessment is a challenging week of workouts, in and of itself, but serves as a way to benchmark fitness in 5 primary areas:
Strength – Muscles ability to exert force against resistance.
Stamina – Muscles ability to repeatedly exert force against resistance.
Power – Muscles ability to explosively exert force against resistance.
Speed – Muscles ability to rapidly and repeatedly exert force against resistance.
Endurance – Muscles ability to efficiently use oxygen to produce energy to exert force against resistance.
Results of the Assessment
The results of the assessment provide a great deal of information, however there are two primary areas of information that are key.
The first is Balance:
Balance Graph
The objective of a GPP training program is to create a well rounded athlete that is capable of excelling at any task. Any areas that are ignored in training create ‘weak links’.
The second is Competency:
Competency Graph
Competency is assessed by levels, from 1 to 4, and provides both a means for Scaling Your Training in the Brass Ring Cycle - which also uses a 4 level scaling matrix – as well as Setting Your Goals for future assessments.
Training Template - Example
If you’re looking for a challenging training program that provides valuable feedback that allows you to achieve optimal fitness, check out the Brass Ring Cycle. For a free program, check out the Basic Training Program.
The Warrior Ethos
A peleo-meal for your mind?For the Warrior Athlete, it’s every bit as important (if not more) to make critical decisions on what you allow your mind to feed on, as it is what you put in your mouth. In fitness, I think that this principle is often forgotten.
The Warrior Ethos
Steven Pressfield writes about war. I first came to know of his work when a friend passed along a well worn copy of Gates of Fire, a masterfully told story of the battle of Thermopylae – which stands among only a few books that have made an indellible mark on me, and one that I recommend to anyone interested in glimpsing the way of the warrior.
In The Warrior Ethos, Pressfield takes Gates of Fire and strips away the shroud of Story – the time, the place, the characters, the conflict – and sets to defining the code of the warrior in a way that is understandable and transferable to any personal profession, situation, or struggle.
“The Warrior Ethos was written for our men and women in uniform, but its utility, I hope, will not be limited to the sphere of literal armed conflict.
We all fight wars – in our work, within our families, and abroad in the wider world.
Each of us struggles every day to define and defend our sense of purpose and integrity, to justify our existence on the planet and to understand, if only within our own hearts, who we are and what we believe in.”
~Steven Pressfield
Some of the most insightful works that I’ve read are short. The Warrior Ethos is among them. Short books concentrate the message and then let you fill in the story – Your Story. So that at the end of the book, which I read on a relatively short plane ride, you feel as if you’ve taken in an incredible volume of information and inspiration.
Wars Change, Warriors Don’t. Read The Warrior Ethos and give your mind a meal it will thank you for.
Alena Yancey – Warrior Athlete
Alena Yancey runs Battleborn CrossFit in Reno, NV.
I have had the pleasure of working with her and some of her team over the past few years on developing the Warrior Athlete. With permission, I want to share an email she sent me that I think perfectly exemplifies the heart of the Warrior Athlete in action.
Coach -
First I want to say thank you for the phone call, you have no idea what a calming state it put me in, and how much I appreciate you taking the time to think of me.
I wanted to say thank you so much for the program we are doing – so much of it, the running especially, helped me out this weekend. We had a 5 mile hill run that normally would of invoked repulsion and fear, but Saturday when they announced it I thought, “hmm that’s really nothing”. I’m still learning how to pace, but for the most part I was very happy with my performance on the run, and that is definitely new for me.
After hearing your voice-mail message, it kept playing over and over in my head while they announced our 4th workout.
The workout was:
30-20-10
Row or calories
Thrusters increasing weight each round – 67, 75, 85lbs
3/2/1 rope climbs 15 feet each ascent
1 pood kettlebell swings
Then while I watched numerous men and woman fail at this workout, 15ft rope falls, rolled ankles, people passing out, a torn knee, I thought “holy f***, this is scary.” Then as I looked closer, watching a man on his last rope climb 2 feet from his mark just hang there and shake his head no. I watched his mental toughness snap, and he gave up. He sat in that same spot for 2 minutes. That was the moment I knew I had to find it and find it quick, but I didn’t know where “it” was or even what it is I had to find.
I told my guys before this event, Chandler, Mel, Matt that I don’t know where or if I even have that inner “warrior” . How do I go about finding it, what is it that takes you to that level? I have never quit on a workout before, but I know I have not always given it my all. There was something somewhere that held me back, made me talk bad to myself, and feel less of an athlete or even a person because of my performance. Failure is such a huge fear of mine that I think it has hindered so much of my life.
The fear did not get any better as I watched one of the guys from our gym DNF in the last WOD. I watched the moment his eyes changed, the moment his mental game snapped, and it broke my heart. I was in the warm up area and I was in the next heat. At that moment, I had to start looking, digging, trying to find that inner warrior. Is she in here? Does she even exist? Can I do this by myself? None of my guys are here and I am on an arena floor in front of 500 people I don’t know. Will I break too?
3-2-1 go! I start the pull on the row, feeling good, and jump off the rower first (to be expected). Then I get to the bar for thrusters and have my game plan of 3 sets of 10, 3 deep breathes in between, first set works out close to planned. Ahhhh rope climb, got the 1st one down and thought holy crap, I still have 2 more of these this round – just climb just climb. Then I get to what I think is my bread and butter, the kettle bell swings, and plan to move 30 swings in one shot. Yeah well, 15 in and my forearms are on fire, and the reps only count with full extension – kettlebell directly overhead with no droop.
The second round was the hardest of the 3, thrusters suck, my drive is gone, I just want to sit in the hole and rest, but I know I can’t. Those rope climbs were brutal and I climbed on the rower for my last round, and 10 calories seem like forever – my thrusters are now broken into single and double sets, and the clock is ticking two girls are done, I still have 4 thrusters, one climb and 10 swings. We are at 2 mins flat remaining - my head shakes back and forth, I am spent, there is nothing in the tank, I rest in the hole on my thruster. I have to finish, have to find it, sit in the hole for what seemed like minutes. I could hear one judge yelling for me to get up while another on the other side screamed “Drive Drive Drive!
Then the world goes quiet, and somehow I hear my own voice for the first time in a sincere and not condescending tone say “get up you can do this. I won’t let you quit.”
There were no bad names, no evil words no laughing at myself knowing I would fail, only the shear determination to finish. I popped out of the hole, finished my 4 reps in one shot, dropped the bar and got to the rope with 1:15 left. I looked up and thought it’s now or never, that last climb was hard, but somehow I knew I was OK. I finished in 24:37.
I am almost 36 years old, and for the first time in a long time I am proud of myself, really proud, knowing I accomplished something extraordinary. I know what it feels ike to find “her” in me.
All my warmest thoughts and love Coach!
Alena Yancey “Warrior Athlete”
Thank you, Alena, for allowing me to share this with others. As Bruce Lee said, “Courage is not the absence of fear, but the ability to act in the presence of fear.”
OPERATION: WORST CASE SCENARIO
Full Mission Profile
Situation:
A fire broke out last night at a industrial facility containing hazardous material. Firefighters and emergency workers worked throughout the night to contain the blaze, and have called for reinforcement and replacement manpower. Upon arriving at the scene, the Incident Commander notified your team that while working on the fire, an emergency worker was injured and trapped in a remote area of the building. Your team’s task is to locate the injured worker and carry him out.
Objective:
Quickly equip yourself and conduct search for injured emergency worker. Provide medical aid at the scene and safely move the worker out of the building.
You have 20 Minutes to complete this task.
FMP WORKOUT
Equipment:
-
25lbs backpack or weight vest
-
20″ Box
-
60lbs Sand Bag
Wear the 25 pound backpack or weight vest for the entire workout.
Locate Injured Worker -
5 Rounds of:
-
Run 20 Yards
-
10 Step Ups (5 on right / 5 on left)
-
10 Sand Bag Overhead Push Press
Carry Injured Worker to Safety -
5 Rounds of:
-
Run 20 Yards with Sand Bag
-
5 Box Step Ups with Sand Bag on each shoulder (5 on right / 5 on left)
-
10 Sand Bag Overhead Push Press
Notes:
Rest as needed between efforts (when providing medical aid prior to transport).
On the way out, pace yourself and try to keep moving without putting the sand bag down for the entire 5 rounds.
Power Through Plyometrics – (part 1-4)
Strength + Speed = Power
Developing an effective training program requires a thorough knowledge of “Training Effect”. Training Effect simply refers to the cardiovascular, muskulo-skeletal, and central nervous system changes that occur in an athlete’s body due to their workout regimen. A good training program should have enough variety in application that it causes a broad range of improvements in overall performance of Strength, Stamina, Power, Speed, and Endurance.
This week we’ll begin the second part of a 4-part series on developing Power through Plyometrics.
Muscular power and muscular strength are two different things. Plyometric exercises, also called “plyos” target fast twitch muscle fibers with the intent to improve muscular power. Muscular strength refers to how much force can be applied, but alone is not indicative of speed. Plyometric exercises train the muscles to reach maximal strength in the shortest time possible. In other words, strength plus speed equals power.
Plyometric exercises utilize a short muscle lengthening phase (eccentric contraction) and an explosive take off (concentric contraction). The “amortization phase” that makes plyometrics effective, begins at the start of the lengthening phase and ends at the beginning of take-off. There should be no pause during the amortization phase.
In the example of jumping, the starting position is standing up straight; the eccentric contraction is bending at the knees and hip, lengthening the muscles of the hamstrings and glutes. The concentric phase begins as soon as the knees and hip are bent enough to allow an explosive contraction of the hamstrings and glutes. Immediate contraction at the bottom of the dip allows for optimal contraction, while pausing at the bottom of the dip drastically reduces muscle power.
Below is an introductory plyo training regimen. Warm Up and stretch prior to training – 10 rounds of 5 pull ups/10 push ups/15 squats.
Follow the basic rules of plyometric exercises this week to develop more power:
- Do not pause at the bottom of the movement.
- Contract muscle explosively.
- Recover between sets. Don’t rush.
Note: Plyometric exercises are intended to be used by athletes who are fit and actively involved in a training program. It is recommended that you consult a medical professional before starting a training program.
Part 1
Squat Jumps: 3×10
Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
Arms should be in the ready” position with elbows flexed at approximately 90.
Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
Land on both feet. Rest for 1-2 seconds and repeat Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Lateral Jump to Box: 3×10
Stand side on to box with feet slightly wider than hip-width apart.
Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
Feet should land softly on box. Step back down (not jump back down) and repeat.
Overhead Throws: 3×10
Stand with one foot in front (staggered stance) with knees slightly bent.
Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase)
to a minimum. Can also be completed with a partner instead of a wall.
Plyometric Push-Ups: 3×10
Start by getting into a push-up position.
Lower yourself to the ground and then explosively push up so that your hands leave the ground.
Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
Part 2
Split Squat Jumps: 3×10
Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion)
Bounding: 30yardsx10
Jog into the start of the drill for forward momentum.
After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
Repeat with other leg and arm
This exercise is an exaggerated running motion focusing on foot push-off and air time.
Side Throws: 3×10
Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
Hold medicine ball with both hands and arms only slightly bent.
Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
Over Back Toss: 3×10
Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
Part 3
Squat Jumps: 3×10
Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
Arms should be in the ready” position with elbows flexed at approximately 90.
Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
Land on both feet. Rest for 1-2 seconds and repeat Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Lateral Hurdle Jumps: 5x30sec
Stand beside object to be cleared.
Bring knees up and jump vertically but also laterally off ground and over the barrier.
Land on both feet and immediately jump the other direction over barrier.
Try not to pause between jumps or sink
Plyometric Push-Ups: 3×10
Start by getting into a push-up position.
Lower yourself to the ground and then explosively push up so that your hands leave the ground.
Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
Single Arm Overhead Throws: 2×10 each arm
Stand with feet slightly wider than hip-width apart.
Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
The aim is to throw the ball as high as you can and generating most of the power in the legs.
Catch ball on the bounce and repeat.
Part 4
Tuck Jumps: 3×10
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
Depth Jumps: 3×10
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible
and reach up with both hands towards. The jump should be vertical with no horizontal
movement. 4. Ground contact time should be short unlike in the diagram. Landing should be
soft.Note: Start with a box height of 12in. Intensity can be increased by gradually increasing the
box height to a maximum of 42in but this is only for experienced athletes with a substantial
strength training background.
Over Back Toss: 3×10
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately
10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and
throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the
legs.
OPERATION: SUDDEN FURY
Full Mission Profile
Situation:
Approximately 4 weeks ago, a young Army PFC was abducted by suspected Taliban insurgents just outside of a FOB. Based on human and satellite intelligence reports, the kidnappers have been moving the hostage from location to location. Local counterinsurgency efforts have uncovered a scheduled move that will take place in a location where a hostage rescue has a chance for success.
Objective:
Conduct Long Range Patrol to lay up point along the route expected to be travelled by Taliban. Lay up until the convoy carrying the hostage goes by, and then conduct ambush and hostage rescue.
Important elements for mission success include – undetected movement over rugged terrain, and violence of action in ambush/hostage rescue.
FMP WORKOUT
Insert:
With a 75lbs Rucksack – Patrol 6 Miles
Rest for at least 4 hours
Hostage Rescue:
21 – 15 – 9
-
Barbell Thrusters (95lbs/65lbs)
-
Burpees
21 – 15 – 9
- Kettlebell Swings (53lbs/35lbs)
- Run 100 Yards (after each set)
Notes:
Subscribe to the Brass Ring Cycle
to receive four weeks of training to prepare for this FMP.
Operational Workup – Sudden Fury
(when subscribing please note “FMP”)
The Agoge Challenge
The Making of a Warrior
In ancient Greece, the City-State of Sparta was renowned for the ferocity of its soldiers and dominance of its military might. As the only city with no defensive walls, it was said that the soldiers made up the “walls of Sparta”.
The strict disciplined training that forged the Spartan soldier was known as Agoge, a training program which began for virtually all male Spartans at the age of seven and lasted until the age of twenty one.
The tenets of Agoge were simple:
- Personal desires are secondary to the service of Sparta.
- The mind and body are hardened only through rigorous training.
- Resiliency of character is forged through sacrifice.
There is much about what we know of Agoge that by our current standards seems brutal and counterproductive to civilized culture. For example, at only 7 years old, a boy is taken from the arms of his mother and forced to live in an austere environment, fighting with other boys for food and a place of importance. At age 12, the boy is provided a single set of clothes and made to live a full year outside, stealing to stay alive. Trained constantly until the age of 21 in the skills of combat and forced to literally fight for his survival, with very few comforts along the way – save the knowledge that his sacrifice earns him a place among the greatest warriors in all of Greece – the Spartan soldier upon entering the Army has more combat experience than most of the veterans of other Greek states.
Compare this with the culture of today and it is obvious that while our desire for comfort has fueled great strides in many areas, it also has a negative side effect. This is especially evident in first-world countries where there is a constant stream of “entertainment” that provides immediate distractions from facing anything uncomfortable, where the overwhelming message broadcast by every radio and television is “if it feels good – do it” and “if you want it, buy it – you deserve it”.
In contrast, the Spartan learned in Agoge that “if it feels good – beware, it will likely make you soft”, and “the only thing worth wanting is to honor Sparta, and you can’t buy that, it is earned through a constant force of will and bone and muscle and sinew.”
Ten Days of Agoge
There is a saying that the only constant is change. This is true of most things – people, places, ideals, etc. – but not of everything. For example, the principles that forged a young Spartan boy into one of the world’s greatest warriors, these do not change, but are in fact the very catalyst of change. These principles were true in 480BC, as 300 Spartans fought valiantly at the battle of Thermopylae, and they are true today. The question is whether or not you will allow them to be a catalyst of change in you.
The Agoge Challenge is to commit to 10 days of rigid discipline. It is simple, but not easy.
For 10 days, you will:
- Wake up one hour earlier than usual.
- Perform a short morning exercise routine (see notes).
- Read from suggested reading list (see suggested reading).
- Eat a strict diet (see meal plan).
- Cut off all media – music, television, movies, video games, internet (except for work purposes).
- Consume no alcohol or caffeine.
- Drink at least one gallon of water per day.
- Keep a journal and write at least one page per day (8 ½ x 11 single spaced).
- Speak only what is necessary, listen to only what is important.
- Go to sleep an hour earlier than usual.
Morning Exercise Routines
Day 1 – 50 Kettlebell Swings (35lbs/53lbs)
Day 2 – 100 Push Ups
Day 3 – 50 Kettlebell Romainian Deadlifts (35lbs/53lbs)
Day 4 – 100 Sit Ups
Day 5 – 50 Kettlebell Thrusters – 25 Right/25 Left (35lbs/53lbs)
Day 6 – 100 Push Ups
Day 7 – 50 Bent Over Row – 25 Right/25 Left (35lbs/53lbs)
Day 8 – 100 Sit Ups
Day 9 – 50 Burpees
Day 10 – 100 Squats
Note – this does not take the place of your normal training schedule.
Suggested Reading
A Message to Garcia – Elbert Hubbard
Gates of Fire – Steven Pressfield
Lone Survivor – Marcus Lutrell
Seven Pillars of Wisdom; a triumph – T.E. Lawrence
The Art of War – Sun Tzu
Note – these are suggestions only. Feel free to compile your own reading list that focuses on inner development as opposed to entertainment.
Meal Plan
Breakfast –
4 Hard Boiled Eggs
1 Pieces of Wheat Bread – plain
Lunch –
1 Large Chicken Breast – unseasoned
3 Cups Raw Broccoli
1 Piece of Wheat Bread – plain
Dinner –
1 Large Chicken Breast – unseasoned
3 Cups Raw Spinach – unseasoned
1 Piece of Wheat Bread – plain
Snacks –
½ Cup of Almonds eat throughout day
Meal Plan Notes:
Do not deviate from meal plan. Do not add anything to meal plan.
Nutritional Data:
Total Protein – 158g – 41%
Total Fat – 65g – 34%
Total Carbohydrates – 112g – 26%
Total Calories – 1745
You can expect to get hungry on this plan, although it will provide you with enough energy to sustain normal training volumes.
Parting Words
The Agoge Challenge may at first appear easy. Make no mistake, though, this undertaking, if done as prescribed, will require that you exert a great deal of self will to be successful. It is an impossible task for the weak willed, but for those who can complete it; it is a catalyst of change like few others.
While you are in the challenge – do not discuss it with friends or colleagues. In fact, other than those who live with you, no one else should be aware of what you are doing. Do not complain. Do not look for pity.
It will probably feel as if your mind is at war with itself – literally like there are two minds. One part of your mind will try to talk you into giving in to some temptation or another while the other tries to hold on. As the days wear on it may feel that the side that wants you to give up is getting stronger and the side that wants to hold on is getting weaker. Stay strong and force yourself to BE POSITIVE. You have control over which part of yourself you give power to. No matter how badly you feel on the inside, no matter how hungry you think you are, no matter how much you want to watch T.V., listen to the radio, or surf the internet, STAY STRONG by projecting strength, confidence, and resolve in your body language. You will break through each and every barrier that your mind puts up in front of you if you focus on what is right in front of you.
This challenge is not for everyone. It is recommended that you consult with a medical professional before starting the challenge.
If you do accept this challenge, then also accept the Spartan reality when going off to fight; Come home with your shield, or on it.
OPERATION: WATCHTOWER
FULL MISSION PROFILE
House of Frieh
Situation:
While climbing in Washington State, you and your climbing partner hear yells from a climber who fell off a 60 foot cliff and suffered a tibial plateau fracture of the right leg. While your partner stays with the fallen climber who is completely unable to walk, it is imperative that you get to a nearby Ranger Aid station quickly.
Objective:
With roughly only 3 hours of daylight left, it is essential that you climb up the cliff and reach the Ranger Station aproximately 2 miles away in 1.5 hours or less so that the Rangers can coordinate a rescue mission before darkness falls.
FMP WORKOUT
Phase I – The Climb
With a 50 lbs vest or pack:
500 Box Step Ups (R + L = 1) – Use 14″ Box. See Notes for Ice Climbing set up.
Phase II – Two Miles of Pain
With a 50 lbs vest or pack:
Run 2 Miles
Timeline:
You must complete both the climb and the run in 1.5 hours or less to give the Rangers enough time to reach your partner and the fallen climber.
Notes:
Ice Climbing Set Up
Attach a belt or rope to a pull up bar to act as your ice axes for the climb.
When stepping up onto the box with the right leg, pull on the rope or belt with your right arm.
When stepping up onto the box with your left leg, pull on the rope or belt with your left arm.
After beginning the climb, you cannot step away from the box.
Wear a 50 lbs vest or pack for the entire workout.
Special Thanks to John Frieh of Portland, Oregon for the photo and his assistance in this FMP.
SEAL Grinder PT #1
Tire Drag & Burpee WOD
WARM UP
-
Wrist Stretch – 10 each way
-
Wrist Rotations- 10 each way
-
Arm Circles – 10 each way
-
Press Press Fling – 10
-
Up Back and Over – 10
-
Shoulder Pass Through PVC – 10
-
Hip Swivel Kicks Forward – 15 each leg
-
Hip Swivel Kicks Side – 15 each leg
-
Jumping Jacks – 25
-
SGPT Hip Mobility Drill – 25 meters
-
Mountain Climbers – 25 two count
-
Push Ups – 25
-
Swimmers Chest Stretch – 10
-
Alternate hand forward/hand back push ups – 15
-
Airborne Heismans – 20
-
Standing Pause Air Squat – 30 seconds
-
Standing Hip Flexor Stretch – 5 each leg
-
Standing Lunge – 10 each leg
-
Air Squat – 50
-
Wide Push Ups
-
Latteral Frog Jump – 10 (1 foot high minimum)
-
8 Count Bodybuilders – 10
-
Split Jumps – 15
-
Sit Ups – 25
-
Burpee with Frog Broad Jump – 10
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Plie Squat Stretch – 10
-
Heavy Weighted Sit Ups – 25 with 30lbs weight
-
Flutter Kicks – 50 four count
-
Crunches – 25
-
Reverse Crunches – 20
You can scale up on each of these exercises and add more to each one.
WORKOUT
4 Rounds for Time of:
Tire drag (bob cat tire) uphill for 100 meters and then back down (200 meters total)
15 burpees
25 double unders
COOL DOWN
- Cobra Stretch – 10
- Frog Stretch – 10
- Plie Squat Stretch – 10
- Downward Dog – 10
10 Minutes of Deep Breathing / Meditation / Visualization
Notes:
This is a featured workout developed by SEAL Grinder PT.
To access video clips for the Warmup and CoolDown go to:
THANK YOU
To all current members and veterans of the United States Armed Forces
THANK YOU
Do one or all of these in honor of those who serve.
ARMY
100 Push Ups
100 Sit Ups
100 Squats
3 Mile Ruck with 50-75lbs Ruck
NAVY
Row 5000 Meters
50 Pull Ups
75 Kettebell Swings (35/53)
100 Sit Ups
150 Squats
AIR FORCE
Run 1.5 Miles
50 KB Snatch – each arm (35/53)
Run 1.5 Miles
50 KB Snatch – each arm (35/53)
MARINES
Run 1 Mile
100 Sit Ups
Run 1 Mile
100 Push Ups
Run 1 Mile
100 Kettlebell Swings (35/53)
Run 1 Mile
100 Pull Ups
COAST GUARD
Row 2500 Meters
5 Rounds of:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Notes:
Feel free to pick your favorite branch of the service to honor, or honor them all in the same day.
Remember the sacrifices made by those that have served, or are currently serving in the cause of freedom.
Honor them with your support.
WINCHESTER
The “Winchester” Workout
Set Up:
- Assemble 2 person teams
- Set up 4 stations, consisting of:
- Push Up - Kettlebell Swing (53/35)
- Deadlift (135/95) - Sit Ups
- KB Sumo Deadlift High Pull (53/35) – Box Jumps (24/20)
- Thruster (65/45) – Push Press (65/45)
- Set a timer for 5 minutes
Warm Up:
- Complete 10 reps of each exercise in station 1
- Run 400 meters
- Complete 10 reps of each exercise in station 2
- Run 400 meters
- Complete 10 reps of each exercise in station 3
- Run 400 meters
- Complete 10 reps of each exercise in station 4
- Run 400 meters
Stretch out and get ready for “Winchester!”
The “Wichester!” Workout:
- Each team of two will start at a station.
- When the 5 minute timer begins, partner 1 will execute 30 reps of an exercise.
- When partner 1 completes the 30 reps they will call “Winchester!” and partner 2 will execute 30 reps of the same exercise.
- When partner 2 calls “Winchester!” partner 1 will move to the other exercise at that station and the process will be repeated for the duration of 5 minutes, alternating back and forth between the exercises.
The number of reps will always be 30, the standard load in a M-4 magazine. If either partner cannot complete 30 continuous reps of an exercise they will call “Jam!”, and their partner will take over. To clear the Jam (any failed attempt at 30 reps), the person must do 3 burpees and then be ready to take over when their partner calls “Winchester!” or “Jam!”
Notes:
The important element in this workout is sustaining a high rate of fire. If you cannot execute continuous repetitions, you must call “Jam!” to get your partner in the fight and keep rounds going down range.
Cease fire after 5 minutes at a station. Take a 1 minute break while moving to the next station and then reengage in the fight.
You do not have to begin at station 1.
Chris Pumroy – Warrior Athlete
Chris Pumroy is a former Marine with combat experience.
More than most, he understands what it is to be a warrior.
Now as president and CEO of Tolero Endurance, Chris continues fighting for those in need. On October 2nd, Chris is going to start the Furnace Creek 508 ultramarathon bicycle race – what is called the “toughest 48 hours in sport”. 508 miles with 35,000 feet of elevation gain in 48 hours or less in Death Valley.
Tolero Endurance derives its name from the Latin word Tolero, which when literally translated means “to endure or to suffer”. While those stricken with illness courageously endure and suffer, Chris does the same in his own capacity, in a pursuit to raise money to help them.
“You are not alone, we’re fighting for you and we will never quit. Our integrity is above reproach, our resolve to fight this fight is unshakeable, and our stamina cannot be outmatched.”
Here’s what Chris has to say about the upcoming event:
I will be racing in the Furnace Creek 508 ultra-marathon cycling race in Death Valley, California in October (2-4). This world premier race is ranked by National Geographic as one of the top-ten toughest endurance events on the planet-508 miles in 48 hours nonstop with temperatures exceeding 115F while crossing 10 mountain ranges, and a total elevation gain of 37,000 feet. This event is invitational only and limited to 200 racers.
The reason I am doing this race is to raise money for children with cancer at the Kadlec Regional Medical Center. My organization, Tolero Endurance has partnered with Kadlec to make a difference in the lives of sick children. My reasons for wishing to do this can be found on our website, the appropriate link is listed below.
September 3, 2010, we went public as an organization, after 13 months of hard work. Because of the short timeframe before the race, together with Kadlec we set a common and conservative goal of $10,000 between now and October 4, the end of the big race. To my astonishment at the press conference on September 3, Steve Anderson, the Chief Operating Officer and VP of HAPO Community Credit Union presented us with a $10,000 check on behalf of our efforts, and for Kadlec.
We made our initial goal of 10k in the first 10 minutes of going public! We reevaluated our fundraising goals, as HAPO set a new benchmark for us. Our new target goal is $75,000.
This effort is not just me. This is a grassroots community effort that takes everyone. There are a lot of moving parts, and without everyone making an effort, our goal will not be met. Before the press conference, I visited with children at Kadlec that are dying now. They are in desperate need of treatment, and $75,000 has the potential by virtue of size to literally save a life. I encourage everyone to donate. Those who wish to donate may do so however they want—you can sponsor me by the mile, or make one-time donation. There is no donation too small—the old cliché “every penny counts” is certainly true here.
I hope that my efforts will encourage folks to donate. I have observed three intrinsic characteristics that are true of cancer. First, it is very painful. Second, it takes a tremendous amount of intestinal fortitude to see through treatment, and lastly, despite how hard one try’s, and despite the best medical treatment, sometimes things just don’t work out how we would like. These are precisely the reasons I chose to “race for cancer”. More traditional methods of fundraising such as golf tournaments, and car-washes do not draw close enough parallels to cancer. Endurance events in contrast do. They are painful, and it takes a tremendous amount of commitment. And despite how hard I try in the Furnace Creek 508, things may not work out in my favor. I will however make one promise to those that will support my efforts by donating-I promise I will suffer a tremendous amount of physical, emotional, and mental pain despite what happens-whether I make it or not, this is going to hurt. This is active fundraising. I will suffer on behalf of others. I will suffer so others don’t have to, because no matter how bad it hurts, my struggle is over in 48 hours, theirs is not!
Donating is simple, and safe. Please donate! It’s easy to forget about these types of things, I have done it many times myself. It’s easy to spend $5 on lunch, rather than donate. It’s easy until it’s your child, or until you see a child that is dying, right here in our community. We can make a difference, but it will take everyone using compounding efforts. A little donation goes a long way when it is multiplied many, many times. I hope everyone will choose to do the right thing.
Donating takes just seconds, it is absolutely secure, and the Kadlec Foundation is a 501(c)(3) nonprofit organization (tax deductable donations/charitable contributions).
Doing nothing is making a choice and doing something is remarkable-
Never Forget
Where were you 9 years ago today?Most people remember where they were on September 11th, 2001, because it was the day that changed everything. It was this generation’s Pearl Harbor, with the exception that we were able to see it in color and in real time.
This morning I went out to CrossFit Fort Vancouver, as I have many times before to put on a workout. Usually I do a Full Mission Profile, but today was different. Today I wanted to remember what happened on 9/11/2001 and honor the heroes who courageously risked everything in the aftermath of the disaster, and those who still do.
The 9/11 Tribute is comprised of 3 workouts, each dedicated to the memory of one aspect of the honor, courage, and commitment of American’s who gave, or continue to give, their all.
Workout #1
“TWO TOWERS”
Moments after a fully loaded plane ran into the first tower, members of New York’s emergency response were called to the scene to assist in getting as many people out as possible. These men and women exemplified the term “Hero” as they ran into the buildings everyone was running out of, in order to give aid to those that could not get out on their own.
As Many Rounds As Possible in 20 Minutes of:
- 10 Walking Lunge (R + L = 1)
- 10 Box Jumps (24′ / 20″)
- Fireman’s Carry 25 Yards
- Bear Crawl 25 Yards
Workout #2
“THE SEARCH”
In the aftermath of the attack, the place that became known as Ground Zero, was picked through by hundreds of specialists and volunteers around the clock. Their objective – to find any trapped survivors buried beneath the burning rubble.
5 Rounds of:
- 10 Deadlift (185lbs / 135/bs / 95bs)
- 5 Clean and Jerks (185lbs / 135/bs / 95bs)
Workout #3
“THE HUNT”
As rescuers worked to find survivors, America’s military set out to hunt down those responsible. This is a mission that still goes on today.
Insert -
- Run 1 mile with 25lbs vest or pack
Actions at the Objective -
4 Rounds with a 25lbs vest or pack of:
- 10 Kettlebell Swings
- 10 Burpees
- Run 400 Meters
Extract -
- Run 1 mile with a 25lbs vest or pack
Notes:
Take a 5 minute break between workouts.
Try to complete the final workout in 30 minutes or less.
Remember the Hero’s.
OPERATION: CORPSMAN UP!
FULL MISSION PROFILE
Situation:
While on patrol, your squad of Marines was contacted by a group of insurgents equiped with small arms and rocket propelled grendades. Your squad of Marines successfully repelled the enemy after a short intense firefight and created an effective defensive fighting position, but sustained a number of casualties in the process.
Objective:
As the Fleet Marine Force Corpsman, while your squad finishes the job, you must triage the casualties and provide the necessary field medical aid in order to successfully evacuate the casualties.
FMP Workout
Movement to Contact:
Ruck March 2 miles with 50+lbs pack.
Contact:
Drop your pack and execute the following in a controlled but expedited manner
50 – 35 – 20 of:
-
Sandbag Swings (50lbs / 35lbs) – OK to use Kettlebell.
-
Box Jumps (24″ / 20″)
-
Ammo Can Thrusters (50lbs / 35lbs) – OK to use Kettlebell or single Dumbbell.
Triage:
4 Rounds of-
-
Run 50 Yards
-
10 Burpees
Evacuate the Casualties:
4 Rounds of:
-
Casualty drag 25 yards
-
25 Push Ups
4 Rounds of:
-
Casualty fireman’s carry 25 yards
-
25 Squats
Return to FOB:
Ruck March 2 miles with 50+lbs pack
Notes:
This FMP is dedicated to the US Navy Corpsmen, otherwise known as “Devil Docs”, that USMC Units across the globe rely on for care under fire.
If possible, execute this training mission with a partner.
Stay together in first 3 elements (Movement to Contact, Contact, and Triage).
Take turns dragging or carrying your partner in 4th element (Evacuate the Casulaties). Each person will need to complete 4 rounds.
Stay together in final element (Return to FOB).
FMP House to House at CrossFit Refinery
OPERATION: HOUSE TO HOUSE
FMP at CrossFit Refinery
Boise, ID
OPERATION: HOUSE TO HOUSE
Full Mission Profile
House to House by David Bellavia and John R. Bruning
Situation:
Large numbers of enemy fighters are known to be residing in an upscale neighborhood in an Iraqi city. Intelligence sources report that the insurgents are planning a large scale offensive against the occupying American military as well as the new Iraqi government.
Objective:
As part of a large scale MOUT mission, your 4 man fire team will assault a small section of the neighborhood consisting of 9 residences. There is expected to be extreme resistance, necessitating vigorous violence of action. Your team will be inserted via Bradley Fighting Vehicle to within 400 Meters of your target. Once all residences are cleared, radio the TOC for exfil orders.
FMP Workout
Review CQC PT Instructions – particularly Movement within the Room.
3 Rounds of:
Run 400 Meters
Room #1
- 20 Push Ups
- 20 Sit Ups
- 20 Squats
- 10 Box Jumps (20″/24″)
Room #2
- 15 Kettlebell Swings (53#/35#)
- 15 Deadlift (135#/95#)
- 15 Dips
- 15 Dumbbell Push Press (20#/30#)
Room #3
- 10 Cleans (95#135#)
- 10 Thrusters (45#/65#)
- 10 KB Snatch – 5 each arm (35#/53#)
- 10 Burpees
Upon completion – Call for Exfil.
Notes:
This Full Mission Profile was inspired by the book: House to House by David Bellavia and John R. Bruning.
This book is an excellent depiction of the heroism of America’s sons and daughters and is a must read for anyone who relies, even in part, on the media to form their opinions.
Make sure you look over the CQC PT instructions before starting. Clearing each room will require every member of the team to execute all stations in each room – movement within the room.
OPERATION: ARCH ANGEL
FULL MISSION PROFILE
Situation:
A group of 4 international missionary members who had been volunteering at a remote mobile health care outpost in rural Afghanistan were kidnapped by insurgent militiamen approximately 1 week ago. A video sent by the insurgent militia states that the 4 hostage “infidels” will not be ransomed, but instead will pay for the sins of the west. From the video, intelligence sources are reasonably sure that they know who the kidnappers are and where they are holding the hostages.
Objective:
Insert small Special Operations team to approach compound undetected and infiltrate under the cover of darkness. The team will need to eliminate enemy threat and secure hostages. Upon safely clearing the compound, Blackhawk Helicopters will pick up the team and hostages and evac to a nearby medical facility.
FMP WORKOUT
Insert:
Run 1 mile
40 Squats
Run 3/4 mile (1200 meters)
30 Squats
Run 1/2 mile (800 meters)
20 Squats
Run 1/4 mile (400 meters)
10 Squats
Low Crawl 100 Yards (football field)
Actions at the Objective:
Run 200 Yards (down and back on football field)
- 10 Burpees
Run 200 Yards
- 10 Burpees
- 20 Push Ups
Run 200 Yards
- 10 Burpees
- 20 Push Ups
- 30 Sit Ups
Run 200 Yards
- 10 Burpees
- 20 Push Ups
- 30 Sit Ups
- 40 Squats
Extract:
Run 400 Meters (on track)
Notes:
Start mission clock at beginning of insert and end at completion of extract.
All exercises must be executed accurately.
FMP works best when conducted on a track and football field.
Photo Credit – DefenseImagery.mil
OPERATION: MAYDAY
Full Mission Profile
Situation:
Somewhere in Alaska, 50 miles offshore a vessel capsized in heavy seas with 3 persons on board. Before going over, the captain sent out a mayday message that was received by the US Coast Guard.
Objective:
Immediately board a rescue helicopter and transit to the scene. Deploy Rescue Swimmers via free fall to location outside of floating debris. Rescue Swimmers will approach victims and assist them, in order of priority, into Rescue Basket for recovery.
FMP Workout
Get to the Helo -
Run 400 meters with EMT kit (approx 35lb ruck).
Insertion -
Swim 200 Yards/Meters with gear (fins + mask & snorkel).
Pick up survivors -
3 rounds of:
- Swim 75 Yards/Meters
- Hypoxic Swim 25 Yards/Meters (see notes on hypoxic swim)
- In-Water Buddy Tow 100 Yards/Meters
The last round is done without mask / fins / snorkel.
CPR in Transport –
50 Burpees
Time Line Penalty-
If “Insertion” and ”Pick up survivors” takes longer than 20 minutes (due to time on scene for helo fuel) then:
4 rounds of:
- Swim 25 Yards/Meters without fins
- Hypoxic Swim 25 Yards/Meters without fins
- Rest 30 Seconds
Notes:
Due to the danger associated to Shallow Water Black Out, Hypoxic Swims will be used to simulate underwater breath holding.
Instructions for Hypoxic Swims -
- Utilize the crawl or free-style swim stroke. Attempt to swim the entire 25 Yards/Meters taking as few breaths as possible.
- If you feel that you need to breath, then by all means do.
- Do Not Submerge / Do Not Hyperventilate
Special Thanks to the Creators of OPERATION: MAYDAY
AST3 Wes Price USCG Rescue Swimmer
AST3 Tyler Holt USCG Rescue Swimmer
OPERATION: MORNING GLORY
Full Mission Profile
Situation:
Satellite imagery and human intelligence sources have confirmed that the headquarters of a violent pirate gang is located on a remote island off the Horn of Africa. Intel reports confirm that this is the location of a large weapons cache and the operations center for planning strikes. There are two main buildings in the compound: the operations center used for planning strikes and storing weapons, and a residential building where all members reside.
Objective:
Infiltrate by water under the cover of darkness and patrol to the compound. Set security and covertly plant explosives at the operations center. Once explosives are in place, patrol to residential compound. Simultaneously detonate explosives and conduct Direct Action Raid to capture all members of the gang.
Call for Fast Boat Extraction just before dawn.
FMP Workout
Insertion:
Swim 2000 Yard or Meters with Fins
Set Explosives:
4 round of:
- Sprint 200 Meters
- 25 Squats
Patrol to Residential Compound:
Run 1 Mile
Raid Compound:
4 Rounds of:
- Run 100 Meters
- 10 Burpees
- 10 Alternating Jumping Lunges (Left + Right = 1)
- 10 Clapping Push Ups
- 10 Mountain Climbers (4 Count Exercise)
Exfil to Fast Boat Extract:
Run 1 Mile
Notes:
Special thanks to Justin Nees for inspiring this FMP. Hoo-Yah BCL!!
Time entire workout, including transition time. Monitor your intensity so that you can pour on the power in setting the explosives and conducting the raid. The swim and run should be scaled back from 100% effort to allow for violence of action where it counts.
OPERATION: COVERT ASSAULT
Full Mission Profile
Situation:
To quell the growing genocide and proliferation of child soldiers by the Lord’s Resistance Army (LRA) in Uganda, N.A.T.O. has authorized your special ops team for a direct action raid against a small group of LRA leaders. Their meeting is taking place in an LRA camp in Uganda just over the border from Kenya. The terrain is mountainous and thickly forested. Intelligence forecasts security to be light.
Objective:
You will travel a short distance over jungle terrain on foot. Once at the camp, a sniper/spotter team will perch on the hill for primary target elimination and suppressive fire. The rest of the team will plant explosives in camp. Once targets have been eliminated and the camp has been blown, you will make a hasty exfil while planting claymores to cover your exit.
FMP Workout
Infil:
5 rounds of:
- 400 meter run with 25-35lb pack
- 20 burpees
Setup: (break into sniper/spotter team and explosives team)
Sniper/Spotter Team:
10 minutes of:
- lean and rest (push up position) or chair-sit
(You have to hold either lean and rest or chair-sit position for at least two minutes. For example, you could lean and rest for the full 10 minutes, or switch between the exercises every two minutes. You should not do more than five total sets.)
Penalty if form is broken: *See notes for additional info on penalties
- 400 meter run
- 10 burpees
Explosives Team:
10 minutes of:
- 5 walking lunges (5 each leg = 10 total steps)
- 7 kettlebell snatches each arm(35 lb)
- 9 pushups
Exfil:
5 rounds of:
- 400 meter run with 25-35lb pack
- 5 kb snatches each arm or 20 pushups (sniper team does snatches, explosives team does pushups)
Notes:
Everything should be done with a 25-35lb pack.
Both teams do infil and exfil.
The ideal terrain for this FMP would be in the hills, but if this is not possible due to kettle bell placement that is OK. If you’re doing this on flat terrain make sure you push yourself that much harder to make up for the disadvantage.
*Breaking form on the sniper/observer 10 minute portion (knees touch ground on lean and rest or forced to stand up on chair-sit) represents your location becoming compromised. The penalty will be to relocate the sniper pair after the ten minutes is over. This will be added to your total time.
Special thanks to Jason Weidemann for this FMP – Hoo-Yah BCL!!
OPERATION: HOT PURSUIT
Full Mission Profile
Dispatcher:
“Any unit for a possible 503 (stolen vehicle) in progress at 618 N. Cypress. Advise.”
You:
“31-114 for the last, from Birch and 4th”
Dispatcher:
“114 Copy. Be advised CP states suspects are possible TRG (gang) members involved in the 245 (shooting) at this location on W-1 today.”
“CP requests no contact but says she recognizes one of the suspects as the shooter from earlier. All four are wearing white t-shirts and baggie dark colored pants. They’re by a white minivan in the driveway.”
“Any unit to clear and follow 31-114 on an attempt 503 with possible 664-187 (homicide) suspects?”
No response…
You:
“114, 10-97 (arrived at scene).”
“Four males in the driveway with the white van, CA plate 6AMD28…”
“114! Foot pursuit…!
Dispatch:
“Units 10-33 (clear the air). 31-114 your location…?”
FMP Workout
For this FMP – successful apprehension of each suspect will require a unique set of actions. Assume that once apprehended, backup will take custody and make arrest so that you can pursue the next suspect.
Note the time that each suspect is apprehended and subdued. See time-line below.
Suspect #1-
- Run 200 Meters
- 10 Burpees
Suspect #2-
- Run 400 Meters
- 10 Burpees
- 5 KB Snatches each arm 35lbs / 53lbs
Suspect #3-
- Run 200 Meters
- 5 Burpees
- Run 200 Meters
- 5 Burpees
- 5 Kettlebell Snatches each arm 35lbs /53lbs
Suspect #4-
- Run 100 Meters
- 5 Burpees
- Run 100 Meters
- 5 Burpees
- Run 100 Meters
- 5 Burpees
- Run 100 Meters
- 10 Kettlebell Snatches each arm 35lbs / 53lbs
This workout is designed to be run on a 400 Meter track. Set up Kettlebells on the 50 yard line, or at the end of either end of the field. Utilize cones at each end of the field and at the 50 yard lines on each side of the track to mark 100 Meter distances. Start the workout in pursuit of Suspect #1 on the opposite side of field of the Kettlebell.
Time Line:
Suspect #1 – 2 minutes or less to pursue and apprehend
Suspect #2 – 3 minutes or less to pursue and apprehend
Suspect #3 – 4 minutes or less to pursue and apprehend
Suspect #4 – 5 minutes or less to pursue and apprehend
After starting, the time clock for the each suspect starts immediately after apprehending the previous suspect.
Success of this FMP requires that all suspects are apprehended in the time allotted above.
Penalties:
At the end of the workout, determine whether any suspects escaped by checking the time it took to complete each arrest against the time line above. Any suspects not apprehended in the allotted time will result in a penalty of:
- 400 Meter Run
- 25 Burpees
Notes:
Special Thanks to Steve Serrano of CrossFit Marina for assisting in the creation of this FMP.
