CrossFit Journal - Issue 64.pdf - Crossfit Journals 1-68 - pakezyk

ISSUE SIXTY-FOUR

December 2007

Pre-SOF Training

Robert Ord

page 1

Eficient Running

The Pose Method

Michael Collins

page 5

The Basics of Pose

Running Techniques

Brian MacKenzie

page 7

Intro to the Pose Method

for Distance Running

Michael Collins

page 8

Why a 10K WOD?

Tony Leyland

page 9

Gi Guard Pass from

Brazilian Jiu-Jitsu

Becca Borawski

page 12

The Mental Marksman

Tes Salb

page 15

Supplemental Olympic

Lifting for CrossFitters

Mike Burgener,

with Tony Budding

page 18

Evidence-Based Fitness

Greg Glassman

page 21

Pre-SOF Training

Jump Rope Basics , Part 2

More Preparation Phase, Plus

Double-Under Tips

Buddy Lee

page 22

Robert Ord

Sign on the Dotted Line

Afiliate Membership Contracts

Andy Petranek

page 25

The operational requirements of the United States Special Operations Command

(SOCOM) continue to demand an increasing number of highly motivated, skilled,

educated, and trained military warriors to backill and replace members of Special

Operations Forces (SOF) on the front lines. SOCOM lays out its fundamental guiding

principles for personnel in three “SOF Truths”: 1) Humans are more important than

hardware, 2) Special Operations Forces cannot be mass-produced, and 3) Quality is

better than quantity. Thus developing the right force is a result of selecting the right

personnel and preparing them with the best training and equipment possible. That

is our mission at U.S Tactical too.

Conjecture, Hypothesis,

Theory, Law

The Basis of Rational Argument

Jeff Glassman

page 27

Back Squat Geometry

Part 2

Mark Rippetoe

page 30

Indoor Rowing Races

Judy Geer

continued page ... 2

page 31

CrossFit Journal • Issue Sixty-Four • December 2007

Pre-SOF Training

...continued

U.S. Tactical is a training center and CrossFit afiliate in Encinitas,

California, that acts on SOCOM’S call to duty by reaching out to

prospective candidates through our unique Special Warfare/Special

Operations Mentor Program. Our mission is to train, motivate,

and mentor potential recruits before they enter into one of the

U.S. military’s elite SOF training pipelines. To accomplish this, we

irst fully embraced CrossFit by becoming an afiliate and opening

our Encinitas CrossFit Center . Then we fused much of the Navy

SEAL physical training regimen with CrossFit principles to make a

wickedly challenging program that builds the foundation for success

at SOF training schools while broadening individuals’ conidence in

their capabilities. For U.S. Tactical, our mission success is directly

linked to the passing rates of those who undergo our rigorous

pre-SOF training.

A recent study at BUD/S showed that swim and run scores from

the introductory Physical Screening Test (PST) directly correlated

with overall passing rates. The statistics in table 1 were compiled

from previous BUD/S classes and show the passing rates of

students with various PST scores.

PST Run Time

% Graduated

Greater than 11:05

8.9%

10:13 – 11:05

18.7%

9:52 – 10:12

27.9%

Less than 9:51

41.5%

PST Swim Time

% Graduated

Greater than 10:52

10.2%

10:12 – 10:52

19.5%

The importance of physical preparation

9:43 – 10:11

25.3%

9:02 – 9:42

33.6%

While there is often friendly and spirited debate among SOF

warriors from different branches of the military about whose

training is the toughest, what’s not in question is the fact that

if you arrive at the front door of any one of them unprepared,

you won’t be staying long. An introductory Physical Screening

Test (PST) is administered to all prospective students at BUD/S

(Basic Underwater Demolition/SEAL Training School) as a general

assessment of the baseline itness necessary to enter training.

Less than 9:01

43.3%

Run less than 9:33 and…

swim less than 10:11

55.2%

Run less than 9:51 and…

swim less than 10:11 48.6%

swim greater than 10:11 29.7%

Run 9:52 – 10:12 and…

swim less than 9:57

Requirements and minimum scores for the SEAL PST are as

follows:

500-yard swim (sidestroke and/or breaststroke) …….....… 12:30

Rest 10 minutes

Max push-ups in 2 minutes …………………………………... 42

Rest 2 minutes

Max sit-ups in 2 minutes ……………………………………... 50

Rest 2 minutes

Max pull-ups ………………………………………………...… 6

Rest 10 minutes

1.5-mile run in boots and pants ………………………….. 11:30

37.8%

swim greater than 9:57 18.2%

Run 10:13 – 11:05 and…

swim less than 9:57

29%

swim 9:43 – 10:52

18.1%

swim greater than 10:52

Table 1. BUD/S graduation rates, by introductory PST score.

CrossFit Journal • Issue Sixty-Four • December 2007

Pre-SOF Training

...continued

From the numbers, it’s obvious that physical conditioning is an

important factor in what it takes to succeed at SOF training.

Interestingly though, these numbers also show that, at best,

physical preparation is only half the story. To be successful in any

SOF training program, and to be a good operator in the ield,

there is a less tangible element that must be present, commonly

called “heart” or “spirit.” This is what differentiates true warriors

from posers.

The Samurai called this element kokoro , loosely deined as

“indomitable spirit,” or the refusal to accept defeat. It represents

the inner warrior, forged through intense training under masterful

instruction. U.S. Tactical’s mission is to build kokoro in pre-SOF

candidates by providing elements of the Navy SEAL training

regimen fused with the world-class strength and conditioning of

CrossFit. The result is an extremely rewarding and challenging

training program that builds itness across all competencies while

broadening candidates’ conidence and maturity.

To be successful in any SOF training program, and to

be a good operator in the field, requires an element

commonly called “heart” or “spirit.” This is what

differentiates true warriors from posers.

U.S. Tactical pre-SOF training overview

U.S. Tactical pre-SOF trainers are more coach and mentor than

“boot camp instructor.” Our goal is to help individuals to develop

all the qualities of the SOF warrior. When they experience the

full force of the elite training pipelines, under stressful conditions

and imperious instructors, they will have experience and tools

to overcome the challenges they are to face if accepted into the

pipeline. Our pre-SOF training continuum is composed of two

main blocks: Selection and Preparation.

Selection

The irst phase of the Selection block consists of indoctrination into

the primary elements of the training to come, speciically dificult

CrossFit workouts and long runs and swims, as well as some of

the preliminary elements of kokoro . For some, the indoctrination

phase is a shock, while for those who have been doing CrossFit, it

often means simply shifting training focus somewhat.

In the second phase of Selection, the main objective is to reveal

the warrior within by pushing training to the limit and requiring

more out of trainees than they ever thought they were capable

of. This requires more than just dificult workouts, although these

are in no short supply. It also includes memorization and strict

adherence to the Navy SEAL warrior ethos , as well as homework

assignments that develop an understanding of some of history’s

CrossFit Journal • Issue Sixty-Four • December 2007

Pre-SOF Training

...continued

greatest warriors. Trainees are evaluated at all times and are

pushed hard to reach deep within. Regardless of athletic or

academic ability, by regulating volume and scaling in the physical

training while adding mental challenges and requiring an in-depth

understanding of what it means to be a warrior through study

and introspection, candidates are transformed in body, mind, and

spirit.

More important than PST scores, however, was their discovery

of the kokoro required to meet the challenges of the program,

which will continue to mature as they develop as individuals and

warriors.

The way forward

At the conclusion of the second phase of Selection, depending

on how a trainee has done, he may face a panel of BTDT (been

there done that) professionals who evaluate his training record

and interview the candidate. Following a favorable review, the

candidate can continue on to the next segment of our training.

Candidates who do not get the go-ahead may be invited to repeat

Selection or asked to leave. (More speciic information on this will

appear in later CrossFit Journal articles.)

It is clear to U.S. Tactical that there is a growing need for a

comprehensive pre-SOF training program at many CrossFit

facilities across the U.S. and Canada. U.S. Tactical is committed

to the success of these individuals and to helping the CrossFit

community send these men to their fate prepared. Harbor City

CrossFit in Melbourne, Florida, is slated to be the irst oficial East

Coast training location for U.S. Tactical Pre-SOF program. In

future issues of the CrossFit Journal , we will provide information on

the speciics of our training.

Preparation

In the irst phase of Preparation the tempo that was held during

Selection is increased by adding the element of focused in-water

training, in both the pool and the ocean. Our CrossFit workouts

in this phase frequently incorporate swimming, and long ocean

swims with ins are a norm. Trainees master the combat swimmer

sidestroke and are introduced to elements of hydrographic

reconnaissance, tides and currents, and breath-holding.

In the second phase of Preparation, the time and energy that went

to the water are taken to the land. Specialized training in this

phase focuses primarily on developing competency in running

short and long distances fast, although there is also time devoted

to humping with rucksacks and land navigation. As with all phases

of training, varied, high-intensity CrossFit workouts still igure into

our programming on a regular basis.

Robert Ord is the Director of Training at the U.S.

Tactical CrossFit Training Center in Encinitas, California,

where he oversees all CrossFit training at the center

as well as the online training and mentoring provided

by NavySEALs.com . Initially trained by the Navy as a

corpsman and deep sea diver, Rob chose the path of

Special Operations by volunteering for duty with SEAL

Delivery Vehicle Team One, where he worked as a diving

medical technician in numerous platoons and other

capacities. He is still a member of the Naval Reserves

at the Naval Special Warfare Command but has also

had the opportunity to work with the Special Boat

Teams, Explosive Ordinance Disposal Detachments,

Marine Corps Units, and Deep Sea Diving Commands.

He worked as a consultant and contractor with the

Navy in its efforts to ind and effectively prepare future

SEALs, Special Warfare combat crewmen, explosive

ordnance disposal technicians, and Navy divers before

devoting his full time to the U.S. Tactical CrossFit

Training Center.

The stamp of approval

At U.S. Tactical, a candidate who makes it through Pre-SOF

Selection to Preparation, probably has what it takes to make it

through BUD/S or one of the other SOF pipelines. Candidates

who complete Preparation receive the U.S. Tactical “stamp of

approval.” Our irst two trainees both received the stamp of

approval and are now pursuing their dream to become SEALs.

These pioneers of our pre-SOF training program contributed

signiicantly (and often unwillingly) to the development of what is

now the most comprehensive pre-SOF training available.

In the case of these two trainees, both arrived to the program

in decent shape as a result of a long history of exposure to

CrossFit and Olympic weightlifting. However, by every measure,

both candidates increased their output signiicantly by dropping

considerable time on both the swim and the run portions of

the PST and making marked improvement in their strength and

stamina in all other areas, including push-ups, sit-ups, and pull-ups.

CrossFit Journal • Issue Sixty-Four • December 2007

Efficient Running

The Pose Method

Michael Collins

I have been a swimming coach for over twenty years, and in the

swimming world most people understand the importance of

technique for becoming a great swimmer. However, in the running

world the main focus is on training harder, longer, or faster, and

people seem to think you just “naturally” learn to run correctly

by doing a lot of it.

Vinci, Nikolai Bernstein, and Graham Brown, who in 1912 offered

the following description of the relationships among moving

bodies, gravity, and work:

“It seems to me that the act of progression

itself—whether it be by light through the air or

by such movements as running over surface of

the ground—consists essentially in a movement in

which the center of gravity of the body is allowed

to fall forwards and downwards under the action

of gravity, and in which the momentum thus gained

is used forward, so that from one point in the

cycle to the corresponding point in the next, no

work is done (theoretically), but the mass of the

individual is, in effect, moved horizontally through

the environment.”

Most of the running books I have checked out spend a lot more

time on the training of running instead of the technique of running.

Even the books that have technique sections don’t teach it in a

simple-to-follow progressive pattern. Most think of running as

more of a conditioning sport than a technique sport like golf or

tennis. It is more aerobically based than those two sports, but

running with poor form will increase your heart rate and keep

you slow, regardless of how much running you do, as well as

potentially cause injuries. Technique greatly affects the heart rate

and eficiency. Learning to run with eficient technique is a critical

skill to economy running.

Recently there has been a lot of talk about the Pose Method of

running, but many don’t know what it means or what it is about.

This article will answer some of those questions.

However, the Pose Method itself is new in that it is the irst

technique running model that directly takes into consideration

the laws of physics, speciically gravity and economy of movement,

for understanding how to run eficiently, using the least amount of

muscular effort possible.

What is the Pose Method?

The Pose Method is a system of human movement and

teaching based on determining the key pose in a movement

complex and then working with the laws of nature instead

of against them. This is achieved by using gravity as the

primary force for movement instead of muscular energy.

Is the Pose Method different?

No and yes. It depends. There are runners out there who run

beautifully who have never heard of the Pose Method. Either

“naturally” or through the help of a coach, they have found the

way to run fast using the earth’s natural forces for assistance

instead of trying to overcome them.

The ability of certain poses to integrate the whole chain of

preceding and subsequent movements into one whole, wasting

no energy or inconsequential movements, lays the foundation for

the Pose Method. Pose is not just for running, even though that’s

the most popularly known application. It’s a unifying theory of

movement, and models have been created for swimming, cycling,

rowing, skating, and track and ield events as well.

The Pose Method is different from other approaches to running

technique in that it is a systematic pattern of drills designed to

teach the body to be in the right space, with the right timing, and

to use the laws of nature to help with the movement. This kind of

progressive and organic method has long been missing from the

running world.

Is the Pose Method new?

I often compare the Pose Method of running to Total Immersion

swimming. Total Immersion doesn’t teach radically different

swimming mechanics than other modern technique coaches,

but it does teach swimming in a consistent, easily understood

progression of drills. It also uses video analysis as a critical factor

in the learning process, which is a strong component of the Pose

Method as well. I believe it is possible to learn and improve more

in a one-hour video analysis lesson or in a one- or two-day clinic

than in years of training with incorrect technique.

The Pose Method was irst published by Dr. Nicholas Romanov in

1981, and it is in a continual state of reinement both for coaches

and athletes as adoption and understanding increase.

The ideas used in the Pose Method have been around a long time.

Some of the foundational beliefs of the Pose Method come from

famous thinkers of the past who were interested in understanding

and articulating the principles of movement, including Leonardo da

CrossFit Journal - Issue 64.pdf

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: