The couch thread

[T-L]

A preview for Andro

[T-L]

Moar

[T-L]

Last for today.

[justpassingthrough]

Mike "The Anti-Couch" Caviston weighs in again on @Fit.

http://sealswcc.com/forum/topic.php?id=150

Another criticism of Crossfit is a lack of reliable evidence to support its effectiveness or safety. Despite frequent use of phrases such as “empirically driven” and “measurable, observable, repeatable”, there is no publicly available data concerning Crossfit.

[Mickey O'neil]

Mike Caviston is a fucking badass.

[T200]

The quotes in case they disappear:

Mike Caviston
Administrator

Questions about Crossfit come up pretty frequently and I’ve addressed some of them, but I’ll deal with the topic again in more detail. Sit back and get comfortable, this may take a while.

Any discussion about Crossfit should probably begin with deciding what exactly Crossfit is. It uses a lot of concepts like circuit training, interval training, calisthenics, Olympic lifting etc. yet none of these are unique to Crossfit. Just using these activities in your training doesn’t automatically mean you are doing Crossfit, though Crossfit has claimed some prominent athletes are “Crossfitters” because they do some of the things that Crossfitters also do, even if those athletes spend most of their time doing endurance training for sports like triathlon or rowing. On the other hand, I’ve met people who describe themselves as “Crossfitters” even though what they do doesn’t really seem to match what I’ve seen on the Crossfit web page. So when I talk about “Crossfit”, understand that I’m talking specifically about the training described at Crossfit.com and their “Workouts of the Day”, which may be different from what you think of as Crossfit or what you might be doing if you work out at one of their affiliate gyms doing affiliate programming.

Recognize also that my comments about Crossfit are directed towards guys preparing for BUD/S, and the SEAL & SWCC communities, not people in the general public with different needs or interests. I don’t recommend Crossfit as prep for BUD/S, although it does have some merits. Intensity is the single most important factor related to adaptation, but intensity must be used properly. Variety is good, but variety must be balanced with consistency. A willingness to push the envelope and think outside the box is also good, but within reason. I have several criticisms which I will explain directly. Also, Crossfit promotes ideas on nutrition (Zone diet) which directly contradict sports science research on performance, and ideas about running (POSE technique) that have not been validated by empirical research and should be approached cautiously. Here are links to some of my previous comments on these topics:

http://sealswcc.com/forum/topic.php?id=30#post-78
http://sealswcc.com/forum/topic.php?id=87
http://sealswcc.com/forum/topic.php?id=106
http://sealswcc.com/blog/index.php/archives/10

One of my criticisms of Crossfit for BUD/S candidates is a lack of specificity, and while they say up front their program is about general fitness and that they specialize in NOT specializing, that is not the right approach for BUD/S. BUD/S is an event with known physical demands, and these should be addressed with a program specifically designed for BUD/S. The random nature of Crossfit programming will not adequately address the major events in BUD/S or mentally prepare you for its hardships. The idea that performing randomly selected activities or modes of exercise will somehow condition you for Hell Week is at best naive. The concept of Mental Toughness and what defines the successful BUD/S student has been thoroughly studied by some very smart people at NSW. Mental Toughness is taught to BUD/S students, and it has nothing to do with the random challenges approach.

Other criticisms of Crossfit include:
• Illogical combinations of exercises (such as pre-fatiguing exercises before heavy dead lifts)
• Prescribing the same workouts (including the same weight) for everybody regardless of personal history of training or injury
• Arbitrary goals (such as using 50 or 100 reps for multiple exercises)
• Prescription of exercises that require specialized skills and baseline conditioning and are not appropriate for beginners under high-intensity conditions (Olympic lifts, kettle bells)
• Use of exercises of questionable safety if done rapidly or while fatigued (glute-ham sit-ups, muscle ups, Turkish get-ups)
• Exclusion of useful exercises (such as leg curls or biceps curls) as being “nonfunctional”
• Formats that reward poor technique, such as shortening the ROM to get more reps in less time (despite the lip service Crossfit gives to technique, it is rarely observed in practice)
• Too many formats that blend strength and endurance activities such that the effectiveness of both are diluted (better to perform strength and endurance activities independently most of the time)

Some of the key physiological adaptations necessary for BUD/S not adequately addressed by the Crossfit methodology include endurance, eccentric conditioning, and strengthening in multiple planes. Eccentric conditioning means properly emphasizing the negative (downward) portion of movements, which is necessary for developing resistance to injury as well as the ability to control heavy weights (such as logs and boats), and is not addressed by high-speed reps or by lifting weights up and then dropping them. Strength in multiple planes requires movements that utilize hip abduction, trunk rotation, and shoulder internal/external rotation.

Crossfit has been criticized for risk of injury, a legitimate concern for any conditioning program, certainly not only for Crossfit. Preparing for BUD/S (or to deploy as a SEAL) is serious business and requires serious training. It is unrealistic to expect training to be injury-free. But the benefits of training should always outweigh the potential risks. Preparation for BUD/S should leave you strong and healthy and free of damage, not carrying the baggage of any training-induced injuries or complaints that may pop up again under the heavy demands of BUD/S. For a SEAL, statistics show he is more likely to be injured while in the gym or doing recreational activities than doing anything else related to the job (including completing a mission). It is appropriate and obligatory to scrutinize a training program for the potential to cause injury. In the past I spent years working with doctors, athletic trainers, and physical therapists who treat Division I and Olympic athletes in many sports, and now I work with the medical personnel who treat BUD/S students and SEALs, collaborating to develop conditioning routines that enhance and complement operational training, not hinder it. (Physical training refers to conditioning activities like running and weight lifting, while operational training refers to developing specific warrior skills like weapons, breaching, CQD, etc.) For example, there have been incidences of students or operators left unable to properly handle a weapon after tearing up their hands or tweaking their elbows or shoulders while doing some high-rep high-speed routine involving pull-ups, kettle bells and Olympic bars. Guys have also been treated for rhabdomyolysis following such routines. Such routines are also associated with the type of overuse repetitive stress injuries that can plague a guy for his entire career. As an aside, it is instructive to talk to SEALs in different age groups about their training history. Guys in their 20s still think they’re bullet proof and all that talk about injury just means you’re a wuss. Guys in their 30s are a little more cautious. Guys in their 40s and 50s are wishing they could go back and do things differently.

Another criticism of Crossfit is a lack of reliable evidence to support its effectiveness or safety. Despite frequent use of phrases such as “empirically driven” and “measurable, observable, repeatable”, there is no publicly available data concerning Crossfit. Anecdotal accounts and testimonials on the Crossfit web site aren’t acceptable because they are unverifiable and represent a self-selected sample. Perhaps someday comparisons of Crossfit WODs with other training programs will be conducted on matched sample groups (age, experience, initial fitness, etc.) by unbiased and independent researchers to determine the effects on measures of health and performance, and if those comparisons are favorable I will be glad to recommend Crossfit among the training options available to BUD/S candidates.

Regarding the statements made here:
http://www.board.crossfit.com/showthrea ... 448&page=3
Crossfit is definitely NOT part of the official curriculum at BUD/S. Some BUD/S Instructors have been interested in Crossfit and have had their students perform PTs that are clearly influenced by or copied from Crossfit. For example, a recent class during the eight weeks of Second Phase did six PTs that included the following:
• 50 reps each of slam ball, wall ball, pull-ups, burpees, and box jumps
• Every minute, do 5 pull-ups, 10 push-ups, and 15 air squats (20 rounds)
• Do a round of pull-ups, knees to elbows, and dips for 10 reps, then 9 reps, then 8 reps and so on down to 1 rep (sprint over the berm after each round)
• 21 reps, then 15 reps, then 9 reps of push press (75lbs), box jumps, and wall ball
None of those workouts were timed, and students were able to keep good form while still maintaining intensity. There were no complex lifts or heavy weights for time. In addition to those half dozen PTs over eight weeks, students ran and swam dozens and dozens of miles (one evolution is a 5.5 nautical mile ocean swim which takes several hours to complete). Overall, that isn’t much like what Crossfit describes as its methodology and in fact sounds a lot like what they tell people not to do. There is certainly no basis for the statement that Crossfit has resulted in better performance and fewer injuries among BUD/S students. In fact, recent trends such as better PST scores, fewer performance failures/rolls/drops, fewer medical drops, and especially, more Hell Week successes – can all be attributed in part to the structured approach to training promoted in the Physical Training Guide and the NSW Prep Course. Among the SEAL Teams, the established training model is the Tactical Athlete Program (TAP), an evidence-based program developed in conjunction with research at the University of Pittsburgh’s Human Performance Laboratory and in collaboration with the National Strength and Conditioning Association. TAP provides training methods for developing strength, speed, and endurance to meet the needs of today’s SEAL. (It is true, some SEALs including BUD/S Instructors elect to pursue Crossfit or other training methods for their non-group PT, but those are individual choices.)

The web site NavySEALs.com is often mistaken for an official NSW page, but it is commercially owned and operated and the SEAL Fit program is not endorsed by NSW. There are many people participating on their training forum who have been to BUD/S and even some former or current SEALs, so you can get some first-hand information there, though sometimes it may be a little out of date. Also, NavySEALs.com is affiliated with Crossfit, and some of the people who post are there to promote Crossfit. As for Crossfit Endurance, I don’t recommend it for BUD/S candidates. (Again, I am not commenting on its value for the general public.) For my recommendations regarding the most effective use of interval and LSD training, see the Physical Training Guide as well as my recent Training Blogs on SEALSWCC.com: http://www.sealswcc.com/blog/

I will be criticized by Crossfit for not “understanding” the program or for not having given it a proper chance. I’ve sat in on a couple Certifications, I’ve followed the web site for the past couple years and read many documents found there, I’ve interacted with many people active in the Crossfit community, I’ve observed plenty of people doing Crossfit workouts, and over the years I’ve experimented with many of the techniques found in their programming. So I “get” Crossfit, I just don’t endorse it. I actually prefer to avoid giving negative advice (telling people what NOT to do), and would rather tell them what characterizes good training and let them decide for themselves if something like Crossfit satisfies those requirements. When preparing for BUD/S I strongly encourage a structured, methodical, organized approach. The key to effective training is to identify the necessary adaptations and to systematically and progressively work towards developing them. Remember that the nature of training means it will not always be fun or glamorous or exciting, but you have to be willing to do what needs to be done. As for other points of view, I support the right of any fitness program to promote itself and pursue customers, but I also encourage the public to educate themselves and make informed choices from the many options available. From where I stand, I wouldn’t care if BUD/S candidates trained by following Crossfit, Gym Jones, P90x, Zumba, or Sweatin’ to the Oldies as long as it prepared them for what lies ahead. I put out the best information I can and make recommendations I hope you will follow, but ultimately it’s your life and your responsibility.

Mike Caviston
Director of Fitness, NSWCEN

The following is from the official Naval Special Warfare Center Guidance on Physical Training:

COMMAND PHILOSOPHY

Physical training under the Naval Special Warfare Center embraces the NSW Ethos “We train for war and fight to win”. Our Physical Training Continuum is designed specifically and methodically to progress a SEAL/SWCC candidate to DEVELOP into a SOF warrior across his time in training. The end result is a SEAL/SWCC with the functional fitness (strength, endurance, speed, power, flexibility) to do everything the job requires. Our training is carefully calculated and organized in a systematic and progressive format to ensure that candidates meet test standards and are able to perform SOF-specific evolutions, while mitigating the risk of acute injuries or long-term (chronic) liabilities.
The Physical Training Continuum is designed specifically for candidate success and begins before a candidate enters the training pipeline and continues until he graduates as a qualified SEAL/SWCC Operator. This is accomplished by proper selection, scheduling, and execution of activities, as well as preparation (pre-conditioning) prior to training.

GUIDING PRINCIPLES

• Benefits Outweigh Cost: Conditioning activities develop the components of functional fitness without increasing or accelerating the physical wear and tear associated with specialized training evolutions
• Based on Science: Physical Training regimens are based on established principles of exercise physiology and biomechanics (or the logical extension of those principles); do not base practices on beliefs, anecdotes, popular or personal opinion etc.
• Reduce Injury (near and long term): Enhance the ability to perform job-specific tasks and develop resistance to injuries known to be associated with required training events
• Build Good Habits: Comprehensively address and educate candidates on physical work capacity, as well as recovery, nutrition, and a lifestyle that promotes long term fitness and performance during training and beyond into the Teams

SUPPORTING CONCEPTS

• Use a variety of modes and methods, intensities, and durations
• Utilize technology and modern conveniences when appropriate, but have the versatility and creativity to work with minimal equipment and resources when necessary
• Be innovative, and embrace ideas from other sources (military, athletic, commercial) to supplement traditional methods
• Provide direction with room for individual initiative, rather than inflexible lists of exercises or a curriculum that fails to adapt and grow
• Provide education and develop knowledge and skills that will promote career longevity and productivity

[wtfmate]

^^^^^That is one of the best thought-out discussions on why CrossFit sucks, and it is from an authority. Wonder what Castro would have to say to that?

I can't write that many words so I just use two in my quotes.

Fuck CrossFit.

More on that blog:

“Currently, there is great interest in high-intensity, short-duration interval training programs. However, careful evaluation of both available research and the training methods of successful endurance athletes suggests that we should be cautious not to over-prescribe high-intensity interval training or exhort the advantages of intensity over duration.”

“HIT should be a part of the training program of all exercisers and endurance athletes. However, about two training sessions per week using this modality seems to be sufficient for achieving performance gains without inducing excessive stress.”

“The effects of HIT on physiology and performance are fairly rapid, but rapid plateau effects are seen as well. To avoid premature stagnation and ensure long-term development, training volume should increase systematically as well.”

Take a hint Couch.

[Shafpocalypse Now]

Caviston just fucked Glassman up the ass so hard that Lisa Lugo felt his cock in her.

[wtfmate]

to the CF haters:



For the Friday antics:

[T-L]

http://www.board.crossfit.com/showthrea ... 48&page=20 Thread closed 12/17

The couch says......

Pukey is not a dog.

We've not been sued by the Navy. CrossFit is part of the BUD/S curriculum. In the manuals by name. Same with dozens of other agencies - Municipal, State, Federal, and Foreign.

The articles cited make no mention of a suit against CrossFit. This constitutes a lie.

The Navy and the Marines are not moving away.

We've never advertised any use of CrossFit by any organization anywhere, ever.

Pukey has never been a badge of honor but an ineluctable fact of effective exericse.

The author names two agencies that are NOT using CrossFit and then, in the next sentence, says that they're starting to move away from CrossFit. (WTF, how stupid can someone be?)

I've never said that form is not important (see my piece on virtuosity). We are the world leader in teaching exercise technique.

The author says the NTOA do not (sic, moron go back to high school and retake English) endorse CrossFit. Maybe they ought to read the NTOA Journal which has written in their Journal one of the most complimentary pieces on CF I've seen.

This was written by a half-witted liar. Whoever gives me the original, I'll protect your identity and send you $1,000. ([email protected]) Time to build a permanent digital edifice to this incompetent fool's efforts.

This is great for all of us. Don't panic friends. We need more idiots doing this kind of thing. This is better than an endorsement. The real problem would be an endorsement from this Cretin.

The original entry of this has a direct quote from couch on how the military has adopted @fit he further goes on to say....

I'm going to give you four contacts of training soldiers and cops who have used CrossFit in their schoolhouse. Each has clear data making the case for the significantly increased efficacy, efficiency, and safety of CrossFit. Each case is entirely typical of CrossFit implementations everywhere.

The first is Major Wade Rutland. He brought CF to the Canadian Forces and was one of two officers who oversaw the experimentation and implementation at the Canadian Infantry School. From this experiment CrossFit has found it's way across all Canadian Forces. [email protected]

The second in Major Jon Barba of Colorado State Patrol. He brought CF to the State Patrol academy where it has been the PT curriculum for years now where fitness is dramatically improved and PT injury is virtually non-existent. [email protected]

The third is Staff Sergeant Matt Kostielney. He implemented CrossFit at the Marine Sniper Scout School. [email protected] His trial improved fitness and reduced injury and wash out rate dramatically. There was no Rhabdo where it had regularly factored into the washout rate.

The fourth is Ensign Andy Stumpf. He implemented CrossFit at BUD/S Phase II. [email protected] CrossFit is now part of BUD/S curriculum by name. Improved fitness, no PT rollbacks, and no PT injuries set 17 year records (the entire period data had been collected).

Criticisms of CrossFit's efficacy, efficiency, and safety cannot be supported by data collected anywhere and in every case the source of these criticisms is a competing civilian contracting business. Where CF has been tested, and those administering the test have had to show their data and put their name to the effort, the story has been the same - improved efficacy, efficiency, and safety over all other previous efforts, programs, or training. All of the criticisms of this program are anecdotal, accusatory, and conjectural, they haven't even risen to the easy scientific standards of a hypothesis. The scientific evidence is squarely, perfectly, on our side.

Each of these gentlemen has had personal and extensive experience with the political nonsense that this thread is about.

If anyone wants more contact agencies contact us. If you have data to offer contact us. [email protected]

Thank you.

Perhaps I will forward him this article. It never fails to amaze me how they manage to talk out of both side of their mouths.

[powerlifter54]

The fourth is Ensign Andy Stumpf. He implemented CrossFit at BUD/S Phase II. [email protected] CrossFit is now part of BUD/S curriculum by name. Improved fitness, no PT rollbacks, and no PT injuries set 17 year records (the entire period data had been collected).


Thank you.

[email protected]


Dear Greg,

No Ensign implements anything. SEAL, Prior Enlisted, or even CF certified.

But Merry Christmas and beware the Arnold.

You're not worthy of even that douchebaggery.

PL54

[rjudo]

The quotes in case they disappear:

Mike Caviston
Administrator

Questions about Crossfit come up pretty frequently and I’ve addressed some of them, but I’ll deal with the topic again in more detail. Sit back and get comfortable, this may take a while.

Any discussion about Crossfit should probably begin with deciding what exactly Crossfit is. It uses a lot of concepts like circuit training, interval training, calisthenics, Olympic lifting etc. yet none of these are unique to Crossfit. Just using these activities in your training doesn’t automatically mean you are doing Crossfit, though Crossfit has claimed some prominent athletes are “Crossfitters” because they do some of the things that Crossfitters also do, even if those athletes spend most of their time doing endurance training for sports like triathlon or rowing. On the other hand, I’ve met people who describe themselves as “Crossfitters” even though what they do doesn’t really seem to match what I’ve seen on the Crossfit web page. So when I talk about “Crossfit”, understand that I’m talking specifically about the training described at Crossfit.com and their “Workouts of the Day”, which may be different from what you think of as Crossfit or what you might be doing if you work out at one of their affiliate gyms doing affiliate programming.

Recognize also that my comments about Crossfit are directed towards guys preparing for BUD/S, and the SEAL & SWCC communities, not people in the general public with different needs or interests. I don’t recommend Crossfit as prep for BUD/S, although it does have some merits. Intensity is the single most important factor related to adaptation, but intensity must be used properly. Variety is good, but variety must be balanced with consistency. A willingness to push the envelope and think outside the box is also good, but within reason. I have several criticisms which I will explain directly. Also, Crossfit promotes ideas on nutrition (Zone diet) which directly contradict sports science research on performance, and ideas about running (POSE technique) that have not been validated by empirical research and should be approached cautiously. Here are links to some of my previous comments on these topics:

http://sealswcc.com/forum/topic.php?id=30#post-78
http://sealswcc.com/forum/topic.php?id=87
http://sealswcc.com/forum/topic.php?id=106
http://sealswcc.com/blog/index.php/archives/10

One of my criticisms of Crossfit for BUD/S candidates is a lack of specificity, and while they say up front their program is about general fitness and that they specialize in NOT specializing, that is not the right approach for BUD/S. BUD/S is an event with known physical demands, and these should be addressed with a program specifically designed for BUD/S. The random nature of Crossfit programming will not adequately address the major events in BUD/S or mentally prepare you for its hardships. The idea that performing randomly selected activities or modes of exercise will somehow condition you for Hell Week is at best naive. The concept of Mental Toughness and what defines the successful BUD/S student has been thoroughly studied by some very smart people at NSW. Mental Toughness is taught to BUD/S students, and it has nothing to do with the random challenges approach.

Other criticisms of Crossfit include:
• Illogical combinations of exercises (such as pre-fatiguing exercises before heavy dead lifts)
• Prescribing the same workouts (including the same weight) for everybody regardless of personal history of training or injury
• Arbitrary goals (such as using 50 or 100 reps for multiple exercises)
• Prescription of exercises that require specialized skills and baseline conditioning and are not appropriate for beginners under high-intensity conditions (Olympic lifts, kettle bells)
• Use of exercises of questionable safety if done rapidly or while fatigued (glute-ham sit-ups, muscle ups, Turkish get-ups)
• Exclusion of useful exercises (such as leg curls or biceps curls) as being “nonfunctional”
• Formats that reward poor technique, such as shortening the ROM to get more reps in less time (despite the lip service Crossfit gives to technique, it is rarely observed in practice)
• Too many formats that blend strength and endurance activities such that the effectiveness of both are diluted (better to perform strength and endurance activities independently most of the time)

Some of the key physiological adaptations necessary for BUD/S not adequately addressed by the Crossfit methodology include endurance, eccentric conditioning, and strengthening in multiple planes. Eccentric conditioning means properly emphasizing the negative (downward) portion of movements, which is necessary for developing resistance to injury as well as the ability to control heavy weights (such as logs and boats), and is not addressed by high-speed reps or by lifting weights up and then dropping them. Strength in multiple planes requires movements that utilize hip abduction, trunk rotation, and shoulder internal/external rotation.

Crossfit has been criticized for risk of injury, a legitimate concern for any conditioning program, certainly not only for Crossfit. Preparing for BUD/S (or to deploy as a SEAL) is serious business and requires serious training. It is unrealistic to expect training to be injury-free. But the benefits of training should always outweigh the potential risks. Preparation for BUD/S should leave you strong and healthy and free of damage, not carrying the baggage of any training-induced injuries or complaints that may pop up again under the heavy demands of BUD/S. For a SEAL, statistics show he is more likely to be injured while in the gym or doing recreational activities than doing anything else related to the job (including completing a mission). It is appropriate and obligatory to scrutinize a training program for the potential to cause injury. In the past I spent years working with doctors, athletic trainers, and physical therapists who treat Division I and Olympic athletes in many sports, and now I work with the medical personnel who treat BUD/S students and SEALs, collaborating to develop conditioning routines that enhance and complement operational training, not hinder it. (Physical training refers to conditioning activities like running and weight lifting, while operational training refers to developing specific warrior skills like weapons, breaching, CQD, etc.) For example, there have been incidences of students or operators left unable to properly handle a weapon after tearing up their hands or tweaking their elbows or shoulders while doing some high-rep high-speed routine involving pull-ups, kettle bells and Olympic bars. Guys have also been treated for rhabdomyolysis following such routines. Such routines are also associated with the type of overuse repetitive stress injuries that can plague a guy for his entire career. As an aside, it is instructive to talk to SEALs in different age groups about their training history. Guys in their 20s still think they’re bullet proof and all that talk about injury just means you’re a wuss. Guys in their 30s are a little more cautious. Guys in their 40s and 50s are wishing they could go back and do things differently.

Another criticism of Crossfit is a lack of reliable evidence to support its effectiveness or safety. Despite frequent use of phrases such as “empirically driven” and “measurable, observable, repeatable”, there is no publicly available data concerning Crossfit. Anecdotal accounts and testimonials on the Crossfit web site aren’t acceptable because they are unverifiable and represent a self-selected sample. Perhaps someday comparisons of Crossfit WODs with other training programs will be conducted on matched sample groups (age, experience, initial fitness, etc.) by unbiased and independent researchers to determine the effects on measures of health and performance, and if those comparisons are favorable I will be glad to recommend Crossfit among the training options available to BUD/S candidates.

Regarding the statements made here:
http://www.board.crossfit.com/showthrea ... 448&page=3
Crossfit is definitely NOT part of the official curriculum at BUD/S. Some BUD/S Instructors have been interested in Crossfit and have had their students perform PTs that are clearly influenced by or copied from Crossfit. For example, a recent class during the eight weeks of Second Phase did six PTs that included the following:
• 50 reps each of slam ball, wall ball, pull-ups, burpees, and box jumps
• Every minute, do 5 pull-ups, 10 push-ups, and 15 air squats (20 rounds)
• Do a round of pull-ups, knees to elbows, and dips for 10 reps, then 9 reps, then 8 reps and so on down to 1 rep (sprint over the berm after each round)
• 21 reps, then 15 reps, then 9 reps of push press (75lbs), box jumps, and wall ball
None of those workouts were timed, and students were able to keep good form while still maintaining intensity. There were no complex lifts or heavy weights for time. In addition to those half dozen PTs over eight weeks, students ran and swam dozens and dozens of miles (one evolution is a 5.5 nautical mile ocean swim which takes several hours to complete). Overall, that isn’t much like what Crossfit describes as its methodology and in fact sounds a lot like what they tell people not to do. There is certainly no basis for the statement that Crossfit has resulted in better performance and fewer injuries among BUD/S students. In fact, recent trends such as better PST scores, fewer performance failures/rolls/drops, fewer medical drops, and especially, more Hell Week successes – can all be attributed in part to the structured approach to training promoted in the Physical Training Guide and the NSW Prep Course. Among the SEAL Teams, the established training model is the Tactical Athlete Program (TAP), an evidence-based program developed in conjunction with research at the University of Pittsburgh’s Human Performance Laboratory and in collaboration with the National Strength and Conditioning Association. TAP provides training methods for developing strength, speed, and endurance to meet the needs of today’s SEAL. (It is true, some SEALs including BUD/S Instructors elect to pursue Crossfit or other training methods for their non-group PT, but those are individual choices.)

The web site NavySEALs.com is often mistaken for an official NSW page, but it is commercially owned and operated and the SEAL Fit program is not endorsed by NSW. There are many people participating on their training forum who have been to BUD/S and even some former or current SEALs, so you can get some first-hand information there, though sometimes it may be a little out of date. Also, NavySEALs.com is affiliated with Crossfit, and some of the people who post are there to promote Crossfit. As for Crossfit Endurance, I don’t recommend it for BUD/S candidates. (Again, I am not commenting on its value for the general public.) For my recommendations regarding the most effective use of interval and LSD training, see the Physical Training Guide as well as my recent Training Blogs on SEALSWCC.com: http://www.sealswcc.com/blog/

I will be criticized by Crossfit for not “understanding” the program or for not having given it a proper chance. I’ve sat in on a couple Certifications, I’ve followed the web site for the past couple years and read many documents found there, I’ve interacted with many people active in the Crossfit community, I’ve observed plenty of people doing Crossfit workouts, and over the years I’ve experimented with many of the techniques found in their programming. So I “get” Crossfit, I just don’t endorse it. I actually prefer to avoid giving negative advice (telling people what NOT to do), and would rather tell them what characterizes good training and let them decide for themselves if something like Crossfit satisfies those requirements. When preparing for BUD/S I strongly encourage a structured, methodical, organized approach. The key to effective training is to identify the necessary adaptations and to systematically and progressively work towards developing them. Remember that the nature of training means it will not always be fun or glamorous or exciting, but you have to be willing to do what needs to be done. As for other points of view, I support the right of any fitness program to promote itself and pursue customers, but I also encourage the public to educate themselves and make informed choices from the many options available. From where I stand, I wouldn’t care if BUD/S candidates trained by following Crossfit, Gym Jones, P90x, Zumba, or Sweatin’ to the Oldies as long as it prepared them for what lies ahead. I put out the best information I can and make recommendations I hope you will follow, but ultimately it’s your life and your responsibility.

Mike Caviston
Director of Fitness, NSWCEN

The following is from the official Naval Special Warfare Center Guidance on Physical Training:

COMMAND PHILOSOPHY

Physical training under the Naval Special Warfare Center embraces the NSW Ethos “We train for war and fight to win”. Our Physical Training Continuum is designed specifically and methodically to progress a SEAL/SWCC candidate to DEVELOP into a SOF warrior across his time in training. The end result is a SEAL/SWCC with the functional fitness (strength, endurance, speed, power, flexibility) to do everything the job requires. Our training is carefully calculated and organized in a systematic and progressive format to ensure that candidates meet test standards and are able to perform SOF-specific evolutions, while mitigating the risk of acute injuries or long-term (chronic) liabilities.
The Physical Training Continuum is designed specifically for candidate success and begins before a candidate enters the training pipeline and continues until he graduates as a qualified SEAL/SWCC Operator. This is accomplished by proper selection, scheduling, and execution of activities, as well as preparation (pre-conditioning) prior to training.

GUIDING PRINCIPLES

• Benefits Outweigh Cost: Conditioning activities develop the components of functional fitness without increasing or accelerating the physical wear and tear associated with specialized training evolutions
• Based on Science: Physical Training regimens are based on established principles of exercise physiology and biomechanics (or the logical extension of those principles); do not base practices on beliefs, anecdotes, popular or personal opinion etc.
• Reduce Injury (near and long term): Enhance the ability to perform job-specific tasks and develop resistance to injuries known to be associated with required training events
• Build Good Habits: Comprehensively address and educate candidates on physical work capacity, as well as recovery, nutrition, and a lifestyle that promotes long term fitness and performance during training and beyond into the Teams

SUPPORTING CONCEPTS

• Use a variety of modes and methods, intensities, and durations
• Utilize technology and modern conveniences when appropriate, but have the versatility and creativity to work with minimal equipment and resources when necessary
• Be innovative, and embrace ideas from other sources (military, athletic, commercial) to supplement traditional methods
• Provide direction with room for individual initiative, rather than inflexible lists of exercises or a curriculum that fails to adapt and grow
• Provide education and develop knowledge and skills that will promote career longevity and productivity

Caviston for the motherfuckin WIN =D> =D> =D>

[Grandpa's Spells]

Couch just got pretty fucked up right there. Caviston is the man.

[wtfmate]

There is certainly no basis for the statement that Crossfit has resulted in better performance and fewer injuries among BUD/S students. In fact, recent trends such as better PST scores, fewer performance failures/rolls/drops, fewer medical drops, and especially, more Hell Week successes – can all be attributed in part to the structured approach to training promoted in the Physical Training Guide and the NSW Prep Course.

This fucks up Couch's assessment right there.

[Sassenach]

The fourth is Ensign Andy Stumpf. He implemented CrossFit at BUD/S Phase II. [email protected] CrossFit is now part of BUD/S curriculum by name. Improved fitness, no PT rollbacks, and no PT injuries set 17 year records (the entire period data had been collected).


Thank you.

[email protected]


Dear Greg,

No Ensign implements anything. SEAL, Prior Enlisted, or even CF certified.

But Merry Christmas and beware the Arnold.

You're not worthy of even that douchebaggery.

PL54

=D> =D> =D> =D>

[Mountebank]

Other than pure WIN for Caviston, note how not once did Caviston resort to character assassination.

You've still got it, couch...really, the first cert you should have made was the "internet bitch slap" one. Too bad the facts are kicking your ass these days.

[Dan Martin]

What intrigues me about the Xfit Games is that there isn't a seperate comp within the comp for military/police/fire.

[T-L]

Merry Xmas

[Shave Astroglide]

Other than pure WIN for Caviston, note how not once did Caviston resort to character assassination.

You've still got it, couch...really, the first cert you should have made was the "internet bitch slap" one. Too bad the facts are kicking your ass these days.

Exactly.

Caviston pwns Couch. Couch begins the character assasination. When Gl@sshole does get sued for libel (Wolff?Caviston?Twight?) how easy will it be to establish his complete duche-bagery?

Couch-Try some Holiday bukake with Leesa. It wil make you feel big and powerfull. NOT!

[powerlifter54]

The Twelve days of @mas...

The First Day of @mas
Couch Glassman sent to me
Rhabdo right after pukie.


The second day of @mas
Couch Glassman sent to me
Two ccs of test, and
Rhabdo right after pukie.


The Third Day of @mas
Couch Glassman sent to me
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Fourth Day of @mas
Couch Glassman sent to me
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Fifth Day of @mas
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Sixth Day of @mas
Couch Glassman sent to me
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Seventh Day of @mas
Couch Glassman sent to me
Seven rubes a rowing,
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Eighth Day of @mas
Couch Glassman sent to me
Eight blocks of paleo,
Seven rubes a rowing,
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Ninth Day of @mas
Couch Glassman sent to me
Nine poles of PVC,
Eight blocks of paleo,
Seven rubes a rowing,
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Tenth Day of @mas
Couch Glassman sent to me
Ten thruster Hitlers,
Nine poles of PVC,
Eight blocks of paleo,
Seven rubes a rowing,
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The Eleventh Day of @mas
Couch Glassman sent to me
Eleven “ladies” laying,
Ten thruster Hitlers,
Nine poles of PVC,
Eight blocks of paleo,
Seven rubes a rowing,
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~


The twelfth day of Christmas
Couch Glassman sent to me
Twelve posts from Barry,
Eleven “ladies” laying,
Ten thruster Hitlers,
Nine poles of PVC,
Eight blocks of paleo,
Seven rubes a rowing,
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.
~ Anonymous ~

Peace.

[T-L]

Friday.....

[Mickey O'neil]

The key to effective training is to identify the necessary adaptations and to systematically and progressively work towards developing them. Remember that the nature of training means it will not always be fun or glamorous or exciting, but you have to be willing to do what needs to be done.

What every good trainer should strive to do/follow. Of course you can aim to make it as enjoyable as possible or appealing to the gen pop.

[Grandpa's Spells]

The twelfth day of Christmas
Couch Glassman sent to me
Twelve posts from Barry,
Eleven “ladies” laying,
Ten thruster Hitlers,
Nine poles of PVC,
Eight blocks of paleo,
Seven rubes a rowing,
Six SMEs a-straying,
Five K from the RRG,
Four tribal tats,
Three tramp stamps,
Two ccs of test, and
Rhabdo right after pukie.

=D> =D> =D> =D> =D>

[Eric B]

[quote="l... ineluctable...[/quote]

Elitist asshole. I am no one special but I'd gladly debate him from an amateur standpoint, in person live, with no thesaurus. Liquor freely provided.

Some of these words will be hard for him to pronounce. I'd love to get this on Youtube.

[Trip]

The Twelve days of @mas...

The First Day of @mas
Couch Glassman sent to me
Rhabdo right after pukie.

Classic! =D> =D> =D> =D>