Dec 8, 2009


Once you ice skate in to work...

30 Muscle ups for time.

If you are unable to complete the muscle up, focus on the skill development found here.

If working on muscle endurance, try the 4 to 1 ratio of pullups/dips to 1 muscle up.


Think about this question. How do we make functional fitness a reality in the Army?

post time and thoughts for comment


RW said...

Morning Crew (Jeff, Chris, Rob) - Upty and I are heading over to Harney at 0630 tomorrow.

This is based on the following assumptions:
-The gym opens at 0500
- Bradley Elementary has a late start
-I can get my car out of the drive way

jeffrey.paine said...

I will be there at 0630, too. Sleepin' in a little!

Chris said...

I'm going to help out at the house since we start at 1230 so I will be there around 10ish

J. O'B said...

How about "shovel driveway for time" instead?

jeffrey.paine said...

24:05 as Rxed. First time completing 30 MUs, so I guess you would call this a PR.

upty03 said...

15:32...PR by 14 minutes.

RW said...

How to make functional fitness a reality in the Army?
To begin, it is important to say that the Army cannot make functional fitness a reality without making some significant changes to the way it thinks about fitness. No different than marksmanship, functional fitness to be safe and effective requires soldiers and trainers who are more than just casually familiar with executing proper movements, programming, nutrition and all of the components of a functional fitness program. In the past the Army has treated fitness training as something any leader with a few months in the Army could "pick-up" with a little help on how to organize a formation (ie. extend the left) and get soldiers to count cadence. Instead, developing soldier athletes requires expertise.
With that as a background, I will highlight some of the important institutional and operational changes the Army needs to consider in order to make functional fitness a reality. First, the Army needs to develop new doctrine that outlines what functional fitness is, why it is important to the soldier athlete etc. This needs to include a change in the Army APFT to so that the Army assesses soldiers on their functional fitness capacity not just cardio and muscular endurance. Along with changing the Army’s fitness assessment, installations and organizations below the division level should start developing their own functional fitness assessments. A way to reinforce the importance of these assessments would be to conduct the equivalent of a CrossFit Games. Other military organizations have already implemented these types of changes; the Marine Corps’ new PT manual and PT test is based on the CrossFit methodology and Ranger Regiment has the Ranger Athlete Warrior program. Second, the Army needs to start training and educating Army leaders on functional fitness. To date this is largely occurring at the senior officer level (briefings at the War College, CGSC, Level 1 certifications at a couple of installations mostly involving officers). The focus of this training and education needs to occur in the NCO and junior officer ranks, the Army’s primary trainers. NCOES needs to change its ciricculm to include training in functional fitness. More immediately, operational units (some are already doing this) need to host Level I certifications that primarily train PSGs and SLs. Moreover, each BN needs a Level 2 certified “master trainer.” Next, Army installations and operational units need to create functional fitness centers that have equipment which facilitates a functional fitness program. Again some units are already moving in this direction. I think there a couple of approaches to properly outfitting units with the right equipment. At Fort Hood, the Lumberjack BN purchased platoon sized (30 man) functional fitness QuadCons. The beauty here is that these “gyms in a box” are deployable so you get more that just a garrison solution to functional fitness. In garrison this solution may not work at a place like Fort Drum in the winter when temps get below 0. Another solution is to take all of the Hammer Strength equipment out of the typical BDE gym and make it into a functional fitness gym, or turn a basketball court into a functional fitness gym (ie. Harney Gym). Properly using these types of gyms will require some changes in current PT policies in many units. As a starter some units still prohibit PT occurring inside the gym before 0730. More significantly, most units still do PT from 0630-0730. This makes it difficult for units to share the equipment when everyone is competing for the same equipment during the same hour of the day. It would make sense to me if units within a BDE began altering their PT schedules to facilitate effective PT. I could imagine some units coming in early, some doing PT in the afternoon. This would be a schedule that a company commander could help deconflict (there was a very good article recently written in Military Review on this subject). These are my ideas on making F2 a reality. Stratcom Req Complete!

RW said...

Muscle ups -

11:40 rxd

Phil B said...

7:16 as rx'd (PR by 30 sec). still thinking deep thoughts about the functional fitness integration

monroe said...

How to implement Functional Fitness in the Army:
1. Lead by example.

2. Create a community of practitioners.

3. Network.

4. See step #1.

Going to hit the MU's after Foundations class.

craigrr said...

Muscle ups as Rx'd 8:43

C.L. said...

Make up WOD from yesterday:


Used 40# dumbbells instead of 35# KBs and 70# dumbbell for KBSs

Michael said...

Did Fran for Crossfit study assessment

5:25 as Rx'd (PR by 40 seconds)

John McGrady said...

Did Fran 8:33 beat PR by 3 minutes
Also got a muscle up... pretty pumped about that.

KGray said...

FRAN 8:29
45lb weight bar
scaled pull ups.