11th EN BN Jungle Cats CrossFit program implementation overview

11th Engineer Battalion

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JC CrossFit Program

Overview


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CrossFit Notes/RFIs

• CMD Support is a must• Equipment resourcing if CF Gym isn’t available• Identify location for training• Units need to order PVC pipes • S3 or program OIC identify location for training• Programming overview • Training around Unit training and federal or training holidays • Accountability of Personnel attending CF training? Stress being on time!• You will be in charge, ask your PGSs in attendance for help with accountability (make them an

active participant in everything to help yourself so your not doing everything) I want you all to worry about training and not all the little distracters!

• Don’t let what’s in your hand limit your ability to improvise & think (think of this as only a guide and not a bible!) Must focus on the basics (technique, consistency then intensity over time and bad form)

• Identify your “fast catchers” & motivated Soldiers early to have them assist and start empowering them to lead WODs and instruction. Build confident athletes!!

• Study your material before you present it, study your material before you present it!!• Become a student of the sport, continue to read articles, magazines & study!


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Phase I

Train the trainer 30 days

Level 1 or qualified personnel will train selected Soldiers on CrossFit education & terminology and the basic 9 functional Mvmts and skills M-F….Sat WOD group optional

30 days Level 1 or qualified personnel will oversee selected

Soldiers who will train Co. leadership on CrossFit education & terminology and the basic 9 functional Mvmts and skills M-F….Sat WOD group optional


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Co. Level Leadership breakout

(Group 1) 2 weeks

• Company CDRs• Platoon Sergeants • Squad Leaders (from 3

companies if you have a 5 company BN)

(Group 2) 2 weeks

• 1SGs • Platoon Leaders • Squad Leaders (from 2

companies if you have a 5 company BN)


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Phase II

Implementation30 days

Company leadership will train squads and platoons on movement techniques and skills following the 5 day training plan outlined in the JC CrossFit program. Level 1 personnel will continue to oversee company programs and training schedules.


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Phase III

Execution

Program completion & execution of CrossFit competition

• Create Unit specific WOD i.e. Jungle Cat 11 WOD• Program and execute CF Competition• Establish CrossFit blog (JungleCat CrossFit, West

Point, Iron Major CrossFit)• Twitter feed


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Endstate

• Functional fitness program established • CrossFit competition• Blog established for daily use• CrossFit program fully implemented x3-5

WODs/week • Build Soldier athelethes


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What is CrossFit?

CrossFit Foundations


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CrossFit Overview

Definition: CrossFit is a physical training program centered on constantly varied functional movements executed at high intensity across broad time and modal domains

– Constantly Varied: Prepare for the unknown and unknowable through multiple forms of fitness

– High Intensity: Maximize work done over time– Functional Movement: Work through Universal Motto

Recruitment Patterns (UMRP) – movements found in every day life

CrossFit Athletic Pyramid: Draw on multiple disciplines IOT maximize physical readiness– Sport (competitive mindset), Weight lifting,

Gymnastics, Metabolic Conditioning and Nutrition


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CrossFit Ed-u-macation• Powerlifting and Olympic weightlifting workouts

• Endurance - Swimming, biking, running, or indoor rowing• • Bodyweight - Workouts involving bodyweight exercises only i.e. Burpees :) • Kettlebells - Kettlebell workouts with or without bodyweight exercises i.e. Turkish get ups • Singlets - Single element workouts; weightlifting (W), bodyweight (B), or Metcons (M) (Met)abolic

(con)ditioning- Metcons don't have a true definition but usually require • 1. High heart rate• 2. Simultaneous use of many muscles• 3. Continuous movement• 4. Short to medium time (5-30 min)• 5. Increased breathing rate • 6 Pain :)• Fran is a great example of a Metcon• 21-15-9 Thrusters and pull-ups• Couplets - Two element workouts; WM, BM, WW, WB, etc. i.e. Thrusters and burpees would be a WB-

weightlifting and bodyweight WOD•


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CrossFit Ed-u-macation• Triplets - Three element workouts - BWM, WBM, WWB, BBB, etc.• • Hybrids - Mixed-modal workouts, four or more exercises performed for multiple rounds i.e.• 5rds for time• 12 box jumps• 6 toes to bar• 6 Thrusters• 12 KB swings

• Chippers - Multiple exercises in single round format• Jungle Cat 11 WOD is a great Chipper example

• The Hopper - All workouts

• AMRAP - Work-priority WODs, "As many rounds as possible" (set time i.e. 12 min AMRAP 7 burpees, 7 deadlifts, 7 wall ball shots)

• Hero - WODs named in honor of fallen Mil/LEO (these are meant to break you off)

• Girls – CrossFit HQ's original named benchmark WODs


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• Increased work capacity over time• Enhance performance across multiple

athletic disciplines• Maximize intensity and develop athletic

state of mind• Promote health and wellness and foster

elite, inclusive/general fitness

CrossFit Goals


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Recommendations:

Generally you want to have shoes with a flat bottom and/or non compressible sole (recommended)

• Chuck Taylors • Saucony Hattori• Merrill minimalist • New Balance minimalist

Proper Footwear discussion


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Timeline: (This is just a recommendation, the more time the better. Yu will have to deal with what the boss gives you!)– 0630 – 0645:– ‘What is CrossFit?’/Warm-up– 0645 – 0745: Functional MVT instruction (Air, Front and

Overhead Squat)– 0745 – 0800: WOD

Nancy: (Scale as needed)– 400m run– 15 Overhead squats x 5 rds

Instructors:– Level 1 trained Soldiers x 2/Company

*****Add videos of movements if able*****

Day 1 ExecutionExecution Day 1


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9 Functional Movements:– Air Squat– Front Squat– Overhead Squat– Shoulder Press– Push Press– Push Jerk– Dead Lift– Sumo Dead Lift High Pull– Medicine Ball Clean

5 Elements to Functional Movements:– Universal motor recruitment patterns– Core to extremity movement– Multi-joint– Natural, effective and efficient locomotors of the body and external

objects – Safely and effectively move large loads over long distances quickly

CrossFit Functional Movements


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Points of Performance:– Lumbar curve maintained (proud chest)– Weight in heels– Depth: below parallel (full range of motion)– Knees ‘track’ over feet– Bar ‘racked’ correctly on shoulders

Faults:– Loss of lumbar curve– Weight on toes (leaning forward)– Knees collapse in– Depth inadequate for full range of motion

The Air Squat and Back SquatAir Squat & Back Squat


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Points of Performance:– Bar racked properly: elbows high– Bar rests on the shoulders with a lose finger grip– Elbows remain high throughout movement– Maintain frontal plane and lumbar curve– Strong core and back

Faults:– Torso dips in squat– Closed Grip– Loss of frontal plane (arching or leaning forward)

The Front SquatThe Front Squat

http://www.google.com/imgres?imgurl=http://www.crossfitmc.com/wp-content/gallery/other/crossfit-girl-front-squat.jpg&imgrefurl=http://www.crossfitmc.com/2011/05/the-front-squat/&usg=__wLIqvn_MtA_UL3t3NuU1cqrACvg=&h=850&w=1076&sz=176&hl=en&start=5&zoom=1&tbnid=6KIOFO4UFYEcIM:&tbnh=118&tbnw=150&ei=riiDTob5OYXm0QHqpNmkAQ&prev=/search?q=crossfit+Front+Squat&hl=en&gbv=2&tbm=isch&itbs=1


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Points of Performance:– Active shoulders engaged – press to the sky– Maintain frontal plane (bar stays overhead)– Strong core and back (maintain lumbar curve)

Faults:– Leans forward– Drops head (will cause lean)– Bar not centered over shoulders

The Overhead Squat


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What is Fitness?



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Fitness Overview

Definition: Simply put, the ability to do increased work over time, specifically: move large loads long distances quickly.– 10 General Physical skills

1) Cardio Vascular Respiratory Endurance – ability of the body to gather, process and deliver oxygen

2) Stamina – ability of the body to process, store, deliver and utilize energy

3) Strength – ability of a muscular unit (or combination) to apply force

4) Flexibility – ability to maximize range of motion

5) Power – ability of a muscular unit (or combination) to apply maximum force in minimum time (explosive movement)

6) Speed – ability to minimize the time cycle of repeated movement

7) Coordination – ability to combine several distinct movement patterns into a singular distinct movement

8) Accuracy – ability to control movement in a given direction or at a given intensity

9) Agility – the ability to minimize transition time from one movement pattern to another

10) Balance – ability to control the placement of the bodies center of gravity in relation to its support base

Fitness Overview


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Maximizing fitness: Cross Modal Domains– What are Modal Domains?

Methods:– Circuit and Interval Training – key to developing cardiovascular system and

muscular endurance simultaneously– Gymnastics – key aim is body control– Weightlifting – develop strength, speed and power

• CrossFit Olympic lifts also focus on coordination, agility and accuracy

– Throwing – strength, power, speed and coordination maximize– Sport – critical to the ‘Athletic Mind State’ – Time and test everything, compete

with self and with peers

Critical tasks: Intensity, Diversity and Functional Movements– ‘Routine is the enemy of progress’, prepare for the

unknown and unknowable – Combat is unpredictable

Fitness OverviewFitness Overview


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Timeline:– 0630 – 0645: ‘What is Fitness?’– 0645 – 0745: Functional MVT instruction

(Shoulder Press, Push Press, Push Jerk)– 0745 – 0755: WOD Push Press/Jumping

Lunge Tabata

(8 intervals of 20 secs of work/10 sec rest)

Instructors:– CrossFit level 1 trained Soldiers

Execution Day 2Execution Day 2


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Points of Performance:– Setup:

• Heels under hips (narrow stance)• Bar racked on shoulders• Head neutral

– Maintain midline stability– Active shoulders at top of press– Bar travels straight up

Faults:– Bar forward of the frontal plane– Loss of midline stability– Shoulders not engaged– Bar moves around head

The Shoulder PressThe Shoulder Press


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The Push Press

Points of Performance:● Dip, drive, press

● Dip down, thrust up, press at top of thrust● Torso drops straight down on dip (do not lean forward)● Aggressive ‘turnaround’

● Quick dip and immediate drive

Faults:● Torso comes forward on dip● ‘Cocking’ or pausing at the dip● Muted hips – hips extend forward with drive● Pressing shoulders before the dip/drive● Shoulders doing the work

● Drive should establish momentum

The Push Press


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Points of Performance– Dip, Drive, Catch, Stand– Full extension of hips before moving downward– Landing is in the partial squat with bar locked overhead– Duck under bar after completing drive – arms lock out

under bar– Fast and aggressive

Faults:– No full hip extension– Lazy landing (no active shoulders)– Landing to wide– Not finishing move

The Push JerkThe Push Jerk


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Programming



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Programming Overview

Definition: Designing a PT Plan to optimize success Programming = developing a fitness program

• Programming model = Plan for 5 on 2 off (weekend)

Gymnastics Metabolic Conditioning

Weightlifting

Air SquatPull-ups

Push-upsDip

Handstand Push-ups

Rope ClimbMuscle-ups

Press to Handstand

Back ExtensionSit-upJumpsLunges

RunBikeRowSwimJump Rope

DeadliftsCleansPressesSnatch

Clean and JerkMedicine Ball Drills

Kettlebell Swing

Exercises by Modality



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Workouts are composed of a mixture of ‘exercise modalities’

– Remember that variety is a key – routine is the enemy of progress

• Metabolic conditioning (M) – usually described as cardio primarily improves cardio fitness and stamina

• Gymnastics (G) – primarily body weight exercises or calisthenics serves to improve body control through neurological components like coordination, balance, agility and accuracy. Major improvements in the upper body and trunk

• Weightlifting (W) – focus primarily on Olympic lifts and powerlifting with the aim of increasing strength, power and hip/leg capacity (move large loads, long distance, quickly)

– Variety increases competency across all modalities.

Programming OverviewProgramming Overview


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Day 1 2 3 4 5 6 7

WK 1 M GW

MGW

MG

W OFF OFF

WK 2 G WM

GWM

GM

M OFF OFF

WK 3 W MG

WMG

WM

G OFF OFF


Sample 3 WK Training Guide

• Training focus always changes• Workout intensity and duration increases and decreases from mid week• Recovery days are critical to avoiding injury and continued progress• Days with single modality are more complicated/dificult tasks (i.e. long runs, complex movements or heavy weight/loads) – practice technique and precision. Multiple modality days are high intensity, rapid rep tasks



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Timeline:– 0630 – 0645:– ‘Programming’– 0645 – 0745: Functional MVT instruction

(Shoulder Press, Push Press, Push Jerk)– 0745 – 0800: WOD- AFAP 7rds Med ball

clean/ Hand release burpees




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Points of Performance:– Lumbar curve maintained (proud chest, straight back)– Weight on heels– Shoulders slightly in front of the bar– Hips and shoulders rise at same time– Bars stay in contact with the legs– Hips open and knees straight at top (full extension)

Faults:– Shins forward – weight on toes– Shoulder behind the bar– Loss of lumbar curve– Losing contact with legs– Arched back – straining with lower back

The DeadliftThe Dead lift


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Points of Performance:– Hips open before shrug and arm bend– Bar is pulled just below chin– Fast and aggressive execution– Elbows travel and finish high and ‘outside’

• Elbows stay above hands at all time

Faults:– Bending arms early – premature pull– To slow (not aggressively executed)– Squat before arms release (between reps)

Sumo Deadlift High PullSumo Deadlift High Pull


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Points of Performance:– Hips reach full extension– Hip is extended and shrug is initiated before arms pull– Ball is caught low (squatting)– Fast and aggressive execution– Athlete stands all the way up with the ball in ‘rack’

position

Faults:– Bending of the arms early (before standing)– No hip extension– Spinning the ball– Not catching in the squat position

Medicine Ball CleanMedicine Ball Clean


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Supplemental Exercises



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Timeline:– 0600 Reserve/equipment – 0630 – 0730: Exercise instruction– 0730 - 0750: 21-15-9 Kettlebell Swings/Box

Jump/Ab mat sit-up




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Points of Performance:– Full Hip extension– Arms must remain straight

Faults:– No full hip extension– Weight shifting under toes– Pulling of the arms

Pull-UpsKettlebell Swings


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Points of Performance:– Chin above bar– Shoulders rock forward and back– Little movement in hips front to back– Push away from bar on ‘down’

Faults:– Executed slowly– Chin not above bar– To much movement front to back– Poor grip (off bar)– Not pushing away of following through on ‘Kip’

Pull-UpsKipping Pull-Ups


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Points of Performance:– Rapidly executed– Full leg extension on box– Rest in up position– Good trunk posture throughout

Faults:– Dipping forward on jump– Not jumping on to box– No extension at top of box– Not rapidly executed

Box JumpsBox Jumps


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• Points of Performance:– Rapid sprawl or squat to down position– Chest to ground on Push-Up– Explosive push to squat position (pushup should

finish with landing in squat)– Rapid transition from down position (squat) to jump

with arms above head

• Faults:– Not rapidly executed (per rep)– Failure to maintain trunk stability during push-up– Failure to explosively move from down to jump– Arms not above head

BurpeesBurpees


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• Points of Performance:– Midline stability maintained (straight back and

body)– Head to ground dip– Explosive push– Heels to wall (not toes)

• Faults:– Failure to maintain midline stability– Failure to dip (poor range of motion)

Hand Stand Push-UpsHand Stand Push-Ups


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Points of Performance:

- Rope passes thru two times /jump

Faults:– Lack of coordination skills – Rope doesn’t pass thru two times/jump

Waiter WalksDouble Unders


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Points of Performance:– Rapid and explosive sets– Technique maintained throughout– Max effort for timed iteration

Faults:– Form/technique sacrificed for reps– Insufficient effort/work

Tabata SquatsBottom to bottom Squats


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Points of Performance:-Maintain 4 points of contact- Arm fully extended at all times during

ascent/descent- Extended arm = flexed knee (same side) - Kick back to a good kneeling position

Faults:– Form/technique sacrificed for reps– Arms not extended during movement

- Sloppy kick back (transition) resulting in loss of balance

Tabata SquatsTurkish get-ups


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Tire flips

Tire flip points of performance:-Squat depth below parallel-Place hands under tire or midway if tread allows- Explode up and drive through tire

Faults:Form/technique sacrificed for repsInsufficient effort/work


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CrossFit Total

CrossFit Foundational strength movements


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Timeline:– 0630 – 0730: Warm-up/ Exercise instruction– 0730 - 0750: CrossFit Total – 0750 – 0800: Cool-down– 0800 – 0815: AAR




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WOD: CrossFit total– x 3 attempts each of – Deadlift – Back squat– Press

1 rep max lift (score combined total weight)

WOD: Custom CrossFitWOD: CrossFit Total

11th EN BN Jungle Cats CrossFit program implementation overview

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