CrossFit Journal - Issue 67.pdf - Crossfit Journals 1-68 - pakezyk

ISSUE SIXTY-SEVEN

March 2008

Pre-SOF Training

Part 4: “Water” Phase

Robert Ord

page 1

Nutrition

The Teeter-Totter

Nicole Carroll

page 8

Technique

Part 2: Q&A

Greg Glassman

page 9

Good Coach, Bad Coach

Mark Eaton

page 10

Mobility in Design

A Portable Pull-Up Structure

Doug Chapman

page 11

Good Hormones, Bad

Hormones

The Energy Balance Equation

Tony Leyland

page 13

Getting Started in

Brazilian Jiu-Jitsu

Becca Borawski

page 16

Scaling Down CrossFit

Workouts with Rings

Tyler Hass

page 19

Pre-SOF Training

Part 4: “Water” Phase

Pat’s Oly Workout:

Snatch

Mike Burgener

page 22

Robert Ord

On the Safety and

Eficacy of Overhead

Lifting

Greg Glassman, Mark Rippetoe,

Lon Kilgore, Kelly Starrett, Daniel

Crumback, Paul Benfanti

In the irst block of our pre-SOF (Special Operations Forces) training program,

known as Selection, trainees were introduced to the rigors of CrossFit combined

with SOF-style training. During the “Indoc” phase, the slow and gradual ramping

up of intensity allowed for bodies and minds to safely become accustomed to

physical work efforts with short bursts of extreme workloads. In the second phase,

“Assessment,” the intensity was ratcheted up signiicantly and minimum standards

were put in place to ensure that the trainees who were allowed to continue on in

training were strong enough to move into the more SOF-skills-oriented training of

our second block, which we call Preparation.

page 23

Media Tips, #1

Tony Budding

page 30

Speal on Wrestling

Chris Spealler

continued page ... 2

page 31

CrossFit Journal • Issue Sixty-Seven • March 2008

Pre-SOF Training

...continued

Test

Time Limit

50-meter underwater swim

Pass/Fail

Underwater knot tying

Pass/Fail

Drownprooing

Pass/Fail

Basic life saving (in water)

Pass/Fail

1200-meter pool swim with ins

45 minutes

1-mile bay swim with ins

50 minutes

1-mile ocean swim with ins

50 minutes

1.5-mile ocean swim with ins

70 minutes

2-mile ocean swim with ins

95 minutes

Obstacle course

15 minutes

4-mile timed run

32 minutes

HELL WEEK

Introduction to Preparation

The pre-SOF Preparation block consists of two main skills training

components. The irst, which will be covered in this article, involves

everything that has to do with water. Composed primarily of

training in eficient swimming technique with and without ins,

training sessions and workouts are designed to be conducted both

in the pool and in open water. There is also training in life saving,

knot tying, tides and currents, as well as safe training practices for

dryland breath holding. The second phase of Preparation, which

will be covered in a later article, addresses training for effectively

moving over the land.

As you can see, most of these tests take place in the water; hence

the need to be a very proicient swimmer.

Combat swimmer sidestroke

In Special Operations, when it comes to swimming, the stroke

of choice is the combat swimmer sidestroke (CSS). This hybrid

stroke merges elements of the simple sidestroke, breast stroke,

and crawl to create a fast and eficient stroke that is also very

low proile. These features translate into speed and stealth over

a long distance. Like the Olympic lifts or any other complex

movement pattern that requires the development of quite speciic

neuromuscular pathways, mastering the CSS can take some time

and effort. There is an extremely effective training progression

DVD on the CSS created by Don Walsh. For those that are

interested in improving their CSS competency, or are looking for

an excellent model of how to train others at it, this tool is a great

investment.

Water phase training

The Water phase of pre-SOF training is based on what many believe

to be the toughest amphibious military training in the world: Basic

Underwater Demolition/SEAL (BUD/S) training. Upon arriving at

BUD/S, trainees are faced with a number of obstacles to overcome

even before the dreaded “ Hell Week. ” The irst is the unrelenting

pace of training in and out of the water, which claims a good deal

of “victims” (dropouts). The second is the series of dificult pass/

fail tests in the water and on land that a trainee must pass in order

to proceed. The previous table lists all of these tests that occur

within the irst 4 weeks of the 6 month training.

CrossFit Journal • Issue Sixty-Seven • March 2008

Pre-SOF Training

...continued

Pool workouts

Pre-SOF session open water workouts

Individuals in pre-SOF training are expected to be following a

precise weekly workout regimen that includes the daily NavySEALs.

com CrossFit workout and, in some cases, other special training,

depending on areas of weakness that need attention. During the

four weeks of the Water phase, however, all trainees are required

to continue the CrossFit workout as well as the pool swimming

workouts listed in the following table.

The length of the sessions in the Water phase continues to be

two hours. The ive essential factors for session planning change

somewhat from the earlier phases, but they are still in effect. The

regular agenda is as follows:

Pre-training brief

Conditioning run and stretch

CrossFit workout incorporating open

As a point of reference, the slow, medium, and fast times correlate

to 11-minute, 9-minute, and 7-minute 500-yard swims. All the

distances in the table are in yards.

ocean swimming

Skills/safety training

Post-training debrief and assignments

At the beginning of the irst session, trainees are assigned a swim

buddy. If there are an odd number of trainees, there may be

three in a group. When each session begins, swim buddies are

expected to be together. If a swim breaks apart because they are

not working as a team, everyone pays the price. When candidates

are in the water, the swim buddy rule can mean the difference

between life and death, and therefore is taken very seriously.

Slow

Medium

Fast

6 x 50 warm-up

Tech drills

200 in less than

4:24

3:36

2:48

Monday

400 in less than

8:48

7:12

5:36

600 in less than

13:12

10:48

8:24

2 x 100

Warm down

Tuesday 20-40 minutes of continuous pool swim with ins

6 x 50 warm-up

Tech drills

Intervals

4x100 on:

2:25

1:58

1:32

Intervals

4x50 on:

Wednesday

1:12

0:59

0:46

Intervals

10x25 on:

0:36

0:29

0:23

2 x 100

Warm down

Thursday 20-40 minutes of continuous pool swim with ins

Friday Pre-SOF training

CrossFit Journal • Issue Sixty-Seven • March 2008

Pre-SOF Training

...continued

Session 1

Breath holding underwater at a pool or in the ocean is extremely

dangerous, and should not be practiced even when there are

lifeguards present. Practicing breath holding out of the water

when doing abdominal exercises, push-ups, and squats, however,

is a great way to increase the body’s ability to perform in a

hypoxic state. Avoid exercises where lightheadedness or loss of

consciousness could result in injury (i.e., pull-ups).

Agenda

Instructor Remarks

Swim buddy assignments

Assignments are intended to pair trainees of similar skill

levels together. Assignments can be changed only by the

coach.

Brief

10 minutes

Phase training schedule

Provide trainees the “Agenda” section only

Warm-up 3-mile group run with intermittent PT PT = pushups, sit-ups, squats, etc.

30 minutes

Swim parallel to shore for 5 minutes

Ocean

CrossFit

On beach do warm-up PT

Swim parallel to shore for 5 minutes (same

direction)

On beach do warm-up PT

Return via same routine

Time starts when everyone is out past the breakers. Swim

is with ins. Warm-up PT is anything and everything that

gets the body heated up (also known as “a beat down”).

50 minutes

Skills Dry land breath holding

See above.

10 minutes

Debrief

Assessment of each individual’s performance Hold no punches.

20 minutes

Assignment: pool swimming schedule Provide schedule and explain

CrossFit Journal • Issue Sixty-Seven • March 2008

Pre-SOF Training

...continued

Session 2

Agenda

Instructor Remarks

Brief

Line up and check gear

Everything should be marked and in good

order

10 minutes

“Angie”

For time, complete all exercises, in order:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Angie time limit is 28 minutes.

Warm-up

45 minutes

Run to beach

Beach is approximately 1 mile from training

center.

Ocean

Swim

Swim (with ins) parallel to shore for 15

minutes and turn around. Swim in to shore

for warm-up PT as needed.

Time starts when everyone is out past the

breakers. Swim is with ins. Warm-up PT is

anything and everything that gets the body

heated up (also known as “a beat down”).

35 minutes

Skills Tides and currents basics

Explain the workings of tides and currents. 10 minutes

Assessment of each individual’s performance Hold no punches.

Debrief

20 minutes

Assignment: History of the UDT Use Internet, bookstores, and library.

CrossFit Journal - Issue 67.pdf

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