EVENT: "Below 100" Kettlebell Challenge

The Below 100 Initiative was pioneered by Law Officer magazine to reduce the number of annual law enforcement officer line-of-duty deaths to under one-hundred. There haven't been fewer than 100 LEO deaths in a year in the US in 65 years. To bring awareness to this excellent program, we are advertising an event to be held during the Illinois Tactical Officers Association's 24th Annual Conference in November 2011 at the host hotel (link). Here is the plan:

Donate at least $5 to the Below 100 Initiative fund (Checks made out to "Below 100").

Complete 100 "ground-to-overhead-anyhow" with a kettlebell, as fast as you can.

Top three times will be posted for the following categories:

• Open (everyone, using 35#KB)
• Masters (50 years of age and older, using 25#KB)
• Women (using 25#KB)

Winners will get bragging rights. We're working on donations from various vendors and companies for top performers. Shirts? Police Equipment? Restaurant gift certificates? If any of you are vendors or sales reps, please consider helping out this excellent cause. 

Not attending the ITOA Annual Conference? We'll find a way to get you involved. We're always looking for volunteers, especially when we run an event like this -- rep counters, money collectors, participant motivators, etc. If you are from out of town, start a Below 100 Kettlebell Challenge event in your area and make donations to the newly established fund.

What is a "ground-to-overhead-anyhow?" The G2OA requires exactly what the name infers -- the participant takes the KB from the ground (between the feet), grips the handle with one hand, and lifts it any way s/he chooses into a fully upright and locked position overhead. The KB must touch or tap the ground on each repetition. The participant changes hands as frequently or infrequently as desired. What are some of the techniques? Snatch, clean-and-press, clean-and jerk...but the names of the movements aren't important. Most participants use a variation or blending of all.

How'd we pick the 35#KB, the G2OA, and the 100 repetitions? Police Officers, when in physical struggles, fights, or foot chases with criminals, need "burst energy." Typical cardiovascular and weight training does not adequately prepare the human energy systems for these short and intense bursts. We mix the 35# load (or 25#), the G2OA human movement pattern, and relatively short time duration (about 5 to 6 minutes for most participants) as a standard training tool. The 100 repetitions account for the goal of less than 100 LEO deaths per year.

How can I best prepare for this event? Well that depends which "event" you are talking about? If you are talking about that life-and-death struggle, then a well-rounded functional fitness program is the answer. But if you are referring to the Below 100 Kettlebell Challenge, then the plan is more specific. Start by using a 25-35# dumbbell or kettlebell and learn how your body most efficiently moves it from the ground to overhead. Then do it faster and faster. Learn a pace and intensity that allows you to last until the 100th repetition.

We hope to see you at the ITOA's 24th Annual Conference in November. Please find us to knock out your 100 repetitions!

And find the event on Facebook here. 

EVENT: 2011 Illinois SWAT Challenge

Artwork by Dick Kramer (studio website)

The details of the 2011 Illinois SWAT Challenge have been announced. The two-day event will take place on August 23rd and 24th, 2011. Registration for a 6-man squad is FREE, limited to a total of ten squads. Competition Squads should consist of five operators and one sniper, with a seventh member as an emergency backup. If you need to know the location, get ahold of me.

The five courses that comprise this event test: physical fitness, pistol and rifle marksmanship, target discrimination, teamwork, leadership, communication, and a variety of other individual and team skills.

Why do I post this event on this blog? Those officers with a realistic or practical fitness program tend to perform better under these life-like conditions than those with a "lift-and-run" routine. The competition demands whole-body movements and anaerobic abilities. The (near-)maximal effort of functional fitness workouts replicates the physical demands during these courses, which simulate actual combat conditions.

If you are on a tactical team in Illinois, consider entering a competition squad this year. It tests your mind, you body, and your spirit!

To read a short review on the 2010 event, click here.

READING: Force Science News #176

Today I post a transmission from the Force Science Research Center, an organization that is likely to be completely foreign to you. It's a science-based organization that examines various behaviors, emotions, physiology, and circumstances during police use of force incidents - specifically deadly force.

While the online archives aren't yet updated to include Transmission #176, I found another site that posts the essay in entirety. Click HERE to read it. Then read my commentary below...

In summary, cops reach exhaustion within 60 seconds of fighting. Even those in good physical shape!

• Perhaps surprisingly, this seemed true even of officers with a high level of personal fitness and fighting skill. Blocksidge offers this explanation: “Fitter officers delivered faster and more powerful strikes,” expending greater effort and thus exhausting their presumably greater reserves in “roughly the same time” as those less fit and skilled.

However, what it also points out is that those with good conditioning were delivering more forceful strikes (AKA more power). Does this suggest that officers with more powerful or more rapid strikes, blows, kicks, or knees will stop the threat, thereby ending the fight more quickly? I can surmise yes. So if we have 30 seconds of "fighting time," the officer with more numerous and stronger punches may fare better. Does the fitter officer accomplish in 20 seconds what the more out of shape officer completes in 60 seconds?

We have long known the importance of anaerobic training for these "typical" use of force incidents. YET OVER AND OVER AGAIN I HEAR OF OFFICERS USING LONG DURATION "CARDIO" TRAINING METHODS IN THE GYM. Why? Why? Why? What infuriates me even more is the time that is being wasted in these long, slow workouts on bikes, elliptical machines, and treadmills. I'm not discounting them altogether. But the bulk of our physical training needs to be in HIGH-INTENSITY ANAEROBIC and INTERVAL training.

What does "high-intensity" mean? It means that the workout pace is done at such a blistering tempo, that you reach near-maximal effort for some SHORT duration (usually 30-90 seconds). Then after a recovery time (30-120 seconds), the fast pace is repeated. This can be applied to sprinting/running, weightlifting, gymnastics, fighting/sparring, or virtually any sort of workout discipline.

What I appreciate about the CrossFit brand workout system is the focus on intensity. Their workouts are generally short in time but with a high tempo.

If you are a law enforcement officer and haven't adopted a high-intensity, anaerobic-centric brand of workout session, WHAT ARE YOU WAITING FOR?

Comments, answers, debates are welcomed. However, I caution you that your argument (or excuse) will be responded to in a firm, professional, scientific, and heavily-cited manner. Come prepared. I am.

GYM: CrossFit 450 (South Bend IN)

First, go back and read this post about the South Bend IN Police gym. Then come back and join this current post.....See you in a couple of minutes.

CrossFit 450 (read as "CrossFit for Five-Oh") is for police officers of SBPD only. However, their website is open to all. To visit their website, click here.

They have a great website when it comes to CrossFit Mainsite Programming scaling options. (CF mainsite programming is the "workout of the day" posted on www.crossfit.com.) CrossFit 450's workout options are better than the actual mainsite!! Why? Because they offer all the scaling options right there. Brand X is an online forum that shows one interpretation of scaling/adjusting/substitution options. However, CrossFit 450 posts the mainsite workouts WITH the Brand X scaling options right there.

CrossFit 450 also posts an alternate WOD that usually includes some sort of strength portion and a metabolic conditioning portion. I've heard that some of the guys and gals at South Bend PD prefer the alternate option to the mainsite WODs.

Other links they provide go to sites that focus on Parkour, Nutrition, Mobility, and Fitness Journaling.

It's a one-stop shop for their officers!

Again, I congratulate Chief Boykins, SGT Bagarus, and all those at SBPD for making this happen. It's a huge accomplishment that has the potential to make a real difference in the future!

Speed Training

In Illinois, police officer recruits are required to pass what is known as the POWER Test. It's an acronym for Police Officer Wellness Evaluation Report. It is a battery of four tests:

• Sit-and-reach
• One-minute of situps
• 1RM bench press
• One-and-a-half mile run

There are different standards for age groups and gender. Rules and standards can be found here. Simply put: it's a joke. However, what infuriates me is the last page and the suggestions on how to prepare for the 1.5 mile run.

A similar version of this test WITH STRICTER STANDARDS is required for acceptance and retention to my LE unit.

I get frustrated when I hear candidates (and incumbents) discussing training for their run. So many say they're running three miles, three times per week. Or any other distance MORE THAN ONE-AND-A-HALF MILES. My issue is not that this is bad. Running is good. But from an efficiency standpoint, this is far from efficient. And barely effective at all!!

Science and experience proves again and again that Interval Training is how to drop running times. This goes also for biking, rowing, stairclimbing, and other cardio-modalities. Interval training in THEORY is simple: work sessions that concentrate on bursts of energy, alternated with rest periods, and repeated. In PRACTICE, it becomes much less clear. It turns into fighting between different trainers' camps -- the issues as to frequency (per week), duration of work and rest, duration of the workout sessions, how intense/paced the work intervals are, etc.

Here's my take:

• Not many of us are close enough to our fullest potential to worry about all these intricacies. Most of us can simply take high intensity work sessions, factor in some rest, and repeat a few times. Do this 2 times per week. That alone will make changes in speed.

• The more out of shape (the farther away from your potential) you are, the less worry you should have about following some magical formula of interval training.

• When you get to the Olympic, collegiate, and professional levels, then you need to start using some serious science and math to figure out how to reach your fullest potential (optimized). Until then, tell some of the experts to chill out.

I am doing interval training during my 30-day rowing challenge. The interval methods have already allowed me to drop significant time on my 2k, 5k, and 10k times. I use various interval lengths, including 500m and 1000m --- and I row FAST and HARD for these sessions. I also use adequate rest periods in between (sometimes equal to the work intervals). I find more benefit to rowing 5x 2,000m or 10x 1,000m than a slower 10,000m. While the overall distances are the same, I believe this to be far superior than rowing all the 10,000 meters at once.

In summary, don't get to frazzled with all the science and numbers regarding the "optimal" training methods. They might not be optimal for YOUR fitness levels or goals. However, take the Theory behind speed training and apply these principles to your sessions, in whatever discipline or modality it might be.

READ: "Physical Adaptations"

The latest fitness article published by the Illinois Tactical Officers Association is now online.

• "Physical Adaptations"
• by Louis Hayes

This essay discusses some of the different ways we cause and experiences changes in our body -- both positive and negative.

I regularly contribute to the quarterly ITOA News journal with fitness articles geared toward police officers. The entire online library with physical fitness articles written by TJ Cooper, Brian Melvin, and me are here and always in the link in the right column >>>>>>>>>>

RESULTS: regional SWAT competition

Congratulations to FIAT Green Squad (posed above) for being named overall champions during a local Police SWAT competition yesterday. L-R is Hurt, Nicky G, Josh, Jew, Soup, and The Reverend. These guys put out not only physically, but with stellar marksmanship and teamwork. Even though these guys beat my FIAT Black Squad, I'm so proud of them -- afterall we're one team!

Two of the above photos were taken during the O-course, hence no gear or weapons. The telephone pole maneuvers called for coordination among members. So did the climbs up and over the shipping container with the heavy red rescue dummy.

The event consisted of five courses, with the fifth and final course being the dreaded physical exertion course (or obstacle course). Each tactical course lasted around 4-7 minutes (raw times), and the O-course lasted between 15-25 minutes.

All the competition squads put out an outstanding effort. - DuPage Sheriff SOS, Bolingbrook PD REACT, Illinois Dept of Corrections TRT, and FIAT SWAT Taskforce. To those two teams who backed out last week: You missed an incredible experience. Thanks too to the "Red Hats" - the safety officers and judges who scored targets and kept the event rolling. This was an inaugural event that will surely grow in future years. I can't believe there hasn't been a statewide competition/challenge in Illinois for years! Hopefully this will become that event! Here are the top standings:

1. FIAT Green (tie breaker with IDOC)
2. Illinois Dept of Corrections
3. FIAT Black

I won't bore you with all the details, but here are few talking points -- especially how they relate to physical fitness:

• Markmanship: Each course was scored by completion time. Missed pistol and rifle shots came with 20-sec penalties. Missed sniper shots has a 60-sec penalty. Simply put, you cannot out-run or out-maneuver those time penalties. You MUST make shots. And to make shots, you must pace your running and exertion, have the fitness and wind to control your heart rate and breathing, and stay concentrated on the task. It makes no sense to sprint to the firing position, only to wait until your breathing is controlled. It's better to jog or lollygag to the position and get shots on target faster. Hits count.
• Procedures and Rules: All of the events were simple enough so members could remember the rules, procedures, or orders of tasks (at least in a calm and controlled state). However....with a little bit of stress and a lot of fatigue, rationale and logic began to fade. Focus turned from the course rules to physiological functions such as breathing and elevated heart rates. Yet again, without a solid base of fitness, thinking became jarred.
• Teamwork: Working as a coordinated six-man unit is just as critical as being a squared-away individual. Team members need to have an understanding of several strategies during each of the events. Also, team members need to recognize when to change strategies or responsibilities, specifically when it relates to shifting a physical burden to a more able member. Few strategies last an entire event. Team captains and members have to have to call "audibles" like a quarterback in football. And the team needs to not only understand the requested change, but be able to transition immediately.
• Physical fitness: Functional fitness is king. Obstacle and tactical courses do not distinguish between strength or cardio. All job-simulation courses demand a hybrid fitness and preparedness. Bodybuilders with "huge guns" don't necessarily fare well. These courses couldn't care less about what you look like in a mirror. Performance counts. Peak fitness allows quicker recovery between event courses, reduced chances of injury, ability to keep your mind and rationale while exerting energy, able to fire a weapon more accurately and quickly, and make movements more efficient and effectively. The time durations of 4-7 minutes reflect those peak moments during critical incidents seen in the field. Short duration = high intensity. If one is not prepared to work inside that intensity level, performance drops.

Sponsorship: the following vendors, distributors, and manufacturers donated various prizes and gifts to participants and course winners and the overall winner. These folks are asked to donate to so many great causes and events each year. They choose to support this event as one of their few. Thanks again.

• Streicher's (Jim Rund)
• Smith & Wesson (Mike Fisher)
• 5.11 Tactical (Tyler Janny)
• SureFire (Rob Robinson)
• Safariland (Shawn Mayfield)
• Chicago Army-Navy Supply (Bob Scott)
• Original SWAT Footwear (Erin Cabezut)
• Fitness Factory Outlet

Personal Note: First and foremost, I had been looking forward to this event for months. Physically, I prepared for it by wearing my vest in the gym and carrying sandbags and kettlebells. For marksmanship, I did a decent amount of live practice coupled with dry fire. During the competition, my pistol shooting sucked. I only hit 6 out of 18 shots. At least my rifle was shooting straight! On a real up note, my squad did a fantastic job on the O-course. We had that hybrid fitness of size, strength, endurance, stamina, wind, and agility. We had strong teamwork and communication throughout the course. It allowed us to make those critical mental changes, and have the steam to carry out the plans.

Again, great job FIAT Green Squad. We're very proud of you guys!

I can't wait until next year!

Exercise of the Week: ComMANder in the Mirror

The ComMANder in the Mirror workout commemorates the past few years our Police Lieutenant served as our unit commander. No, he's not dead! He's just be reassigned from our unit. I'm sure he'll still be around, even after his official time is up. He's one of only a few remaining charter members.

What a better way to honor a diehard functionalist than by pushing oneself the the limit? The appearance of the number "45" is significant because it is our Lieutenant's badge number. It also conveniently is the weight of a standard barbell plate. Coincidence? I think not. And the plate getups? He's a huge fan of getups! As for the name of the workout? You'll have to ask him....

• ComMANder in the Mirror.
• 45x burpee broad jumps
• 45x total steps of walking lunges with 45# plate overhead
• 45x 45# plate ground-to-overhead anyhows (G2OA)
• 45x 45# plate getups (PGUs) -- (while lying on the ground, "hug" a plate and get off the floor to your feet.)
• 45x pushups

Today our unit members participated in the challenge as a group, but timed as individuals. Here are some results:

• 15:20 Schlik
• 16:39 Soup
• 17:29 The Lt
• 18:12 Giraffe
• 18:40 Nick G
• 19:04 Mac
• 19:37 Jew
• 19:48 Bacon
• 19:55 Highland
• 21:34 Lillie
• 21:44 Chicky
• 21:46 Woody
• 22:12 Hurt
• 23:45 The Reverend
• 25:01 Joshie
• 25:56 Bulldog
• 26:08 Hayes
• 26:25 Liss
• 28:13 Tree
• 28:37 Rojas
• 28:55 Froggy
• 30:36 Sven
• 32:15 AJ
• 16:10 MS (@25#)
• 29:02 JA (@25#)

Wow. I felt like crap. Four hours after the challenge, I was still lightheaded. Now it's ten hours afterwards, and my head is still pounding. Yeah, it wrecked me to say the least. I went into this with a bad disaster recipe combining short sleep, minimal food, dehydrated, and coming off of vacation. No excuse, but I'll fare better next time!

If anyone else participates, please post time/load to comments.

Best of luck to you, Lieutenant! Another plankowner bows out.

Remember: (It's) not what you do, it's who you are.

IHSV. 99.

GYM: South Bend Indiana Police gym

The South Bend Police Department (Indiana) has been taking huge strides in the physical fitness arena.

I've been in fairly regular contact with SGT Doug Bagarus (blue jeans) over the last year. He just left SWAT in 2009 after a 26-yr assignment to the team! He's been pushing for a more structured fitness program at the PD since the mid-1980's. He believes that functional lifting and bodyweight workouts (such as CrossFit) add to the overall health and safety of Police Officers....and that these programs will be the norm in ten years. Here's an excerpt from one of his emails:

• The equipment that you see is pretty much everything we need to get Crossfit WOD's in, short of rowers. If you will notice the pullup bars (these are similar to what is offered commercially), they were donated (material, labor, and delivery) through Lock Joint Tube, a local steel supplier and fabricator. I obtained these as my first piece of equipment, knowing it would help put some pressure on the administration in regards to getting functional lifting at the department. Our Police Chief is "pro fitness" and it was not too hard to sell the concept. As soon as he allowed me to have the room, I hit the ground running and obtained more equipment. I purchased some of the equipment myself, but was reimbursed without a problem. I am working on getting 3 rowers, and we should be set. The kettlebell and wallball inventory will hopefully grow in the short term. I am currently working on my club affiliation application to Crossfit and have a contract in-hand. When we obtain the affiliate status, I'll schedule an orientation and demo for the department, with further plans of 1 or 2 classes per day. The class situation will of course depend on my job situation in ******* [assignment]. I would like to add a TV monitor in the room so those wishing to do P90X can do so too. I won't discriminate, just want everyone to WO and get fit. Your Prison Workouts are also in the room in our reference material for those wishing to do so.
  

As Doug writes above, there has been some serious buy-in there. Read this testimonial from one of their Police Officers. It's a tale told time and time again:

• I stumbled across Crossfit nearly two years ago while doing research for P90X. When I first went to the website it was somewhat confusing and intimidating. I dabbled in some of the workouts but wasn't consistent. I soon found myself watching tons of the free demonstration videos and workouts. Coach Glassman's candor and flat out "this is the way it is" attitude about his system also helped to convince me that Crossfit is the most effective GPP program in existence. I could listen to him talk for hours. Helping matters were studies done by the Canadian military and now our own USMC, Special Forces, and Army integrating Crossfit (by name) workouts into their military readiness programs. I'm sold. Not to mention the workouts really kick your a$$. In my opinion and many others' opinions, Crossfit has the ability to keep police officers in "my life is on the line" shape and to allow them to match and beat their adversaries on the streets. -- CPL Kelly Waite #2091, SBPD

The SBPD serves as an example of what is needed in all LE agencies: a committed department head, a motivated trainer, and officers who recognize that physical fitness and health is an important aspect of this lifestyle and career.

Best wishes to Chief Darryl Boykins, SGT Doug Bagarus, and the rest of the 260 Police Officers at SBPD!! Thanks for taking the time to share your story with us.

RESULTS: Police Week Memorial Workout 2010

The results from the Police Week Memorial Workout 2010 are coming in. Congrats to all who completed the challenge. I will be updating this over the next few days....

Please take time to read the stories of the fallen officers.

• Anthony Rainaldi, PD Westmont IL, 5:58 barbell, PO Michael Gordon, PD Chicago IL, EOW: 08-08-2004.
• James Schlicher, FIAT SWAT - PD Westmont IL, 4:41 barbell, LT Eric Shuhandler, PD Gilbert AZ, EOW: 01-28-2010.
• James Schlicher, FIAT SWAT - PD Westmont IL, 4:17 barbell, CO Stanley Larson, Dept of Fish and Game ID, EOW: 10-10-1967.
• Nicholas Glynn, FIAT SWAT - PD Westmont IL, 7:21 barbell, SGT Joseph Bergeron, PD Maplewood MN, EOW: 05-01-2010.
• Steve Thompson, PD Westmont IL, 6:28 barbell, PO Jonathan Walsh, PD Joliet IL, EOW: 08-20-2004.
• Jennifer Muska, PD Westmont IL, 6:40 (45x45), PTLM Robert Strugala, PD Chicago IL, EOW: 06-16-1974.
• Doug Mantooth, PD Westmont IL, 14:38 barbell, D/S Ian Deutch, SO Nye Co NV, EOW: 04-26-2010.
• Jeff Weber, PD Oak Brook IL, 5:56 barbell, SGT Allen Mollsen, PD Lombard IL, EOW: 09-28-1986.
• Mary Licko, 13:42 barbell 75x75, PO Alejandro Valadez, PD Chicago IL, EOW: 06-01-2009.
• Marty Robitz, PD Blue Island IL, 8:56 barbell, PO Ann Marie Guinta, PD DeKalb Co GA, EOW: 07-20-2002.
• Doug Bagarus, PD South Bend IN, 9:28 barbell, CPL Thomas DeRue Sr, PD South Bend IN, EOW: 11-14-1974.
• Mark Lutz, PD Lisle IL, 10:03 barbell, PO Gregory Hauser, PD Chicago IL, EOW: 05-13-1990.
• Scott Sievert, PD Davenport IA, 9:52 barbell, PO Michael Farnsworth, PD Davenport IA, EOW: 12-05-1975.
• Nate Schuessler, 7:56 75# milk can, SGT Wayne Truttman, SD Brown Co WI, EOW: 12-20-1973.
• Jason Cates, FIAT SWAT - PD Oak Brook IL, 4:01 barbell, LT James Brice Waters, EOW: 05-09-1970.
• Jeff DeZur, FIAT SWAT/ILEAS R4-PD Downers Grove IL, 6:10 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Chris Gillespe, 12 minutes, PO Troy Blando, PD Houston TX, EOW: 05-19-1999.
• Rolando Padilla, PD Westmont IL, 7:48 barbell, PO Alejandro Valadez, PD Chicago IL, EOW: 06-01-2009.
• Jeff Borgardt, PD Westmont IL, 13:39 barbell, PTLM Larry Holder, PD Algonquin IL, EOW: 07-22-1982.
• Scott Bryant, PD South Bend IN, 6:02 barbell, CPL Nick Polizzotto, PD South Bend IN, EOW: 04-24-2007.
• Jason Wood, FIAT SWAT- PD Oak Brook IL, 8:38 barbell, OFC Robert Hooper, PD San Francisco CA, EOW: 02-09-1978.
• Mark King, PD Oak Brook IL, 8:28 barbell, PO Raymond Kilroy, PD Chicago IL, EOW: 05-13-1990.
• Robert Lanchsweerdt, PD South Bend IN, 11:07 barbell, CPL Nick Polizzotto, PD South Bend IN, EOW: 04-24-2007.
• Mike Clark, PD Lombard IL, 8:59 barbell, CPL Richard Parquette, SD Bayfield Co WI, EOW: 09-10-1996.
• Bob Heard, 8:17, 80#x75, SGT Alan Haymaker, PD Chicago IL, EOW: 02-22-2010.
• Kelly Waite, PD South Bend IN, 6:42 barbell, CPL Paul Deguch, PD South Bend IN, EOW: 08-24-1997.
• Kenneth Lister, FIAT SWAT - PD Downers Grove IL, 8:31 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Todd Rountree, FIAT SWAT - PD Downers Grove IL, 12:50 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Josh Nelson, FIAT SWAT - PD Downers Grove IL, 11:52 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Jeremy Thayer, FIAT SWAT - PD Downers Grove IL, 9:02 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Joel Marquez, FIAT SWAT - PD Downers Grove IL, 9:42 barbell, OFC Richard Barth, EOW: 03-18-1974.
• Reid Foltyniewicz, PD Oak Brook IL, 7:48 barbell, D/S Scott Rogers, SD Clay Co MN, EOW: 07-08-2006.
• Liz Johnson, 8:37, 45# x 75, COP Samuel Johnson Sr, PD Drexler NY, EOW: 09-11-1987.
• Tom Gallahue, PD Naperville IL - ILEAS Region IV, untimed barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Greg Curry, FD Downers Grove IL - ILEAS Region IV, 21:10 barbell, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.
• Jim Gunther, PD Westmont IL, 7:40 barbell, PO Anthony Jansen, PD Newport KY, EOW: 12-30-1984.
• Shaun Ferguson, PD Naperville IL, 6:10, 75#SB, TRP Philip Lamonaco, SP New Jersey, EOW: 12-21-1981.
• Mrs. Soup, 5:51, 30#DB, OFC Richard Barth, PD Downers Grove IL, EOW: 03-18-1974.

The Downers Grove IL Police Dept had a great deal of officers who participated this year. Because of how the results were submitted to me, some are listed above. The below names are those members of DGPD who memorialized OFC Richard Barth. All used barbell weight of 75# unless noted. Great job!

• Scott Beck, 7:08.
• Larry Vacala, 10:32.
• Andy Blaylock, 8:05.
• Jim Black, 8:27.
• Randy Cappelen, 9:53.
• Jim Minett, 8:22.
• Brian Johnstone, 13:13.
• Tony Kucaba, 12:00.
• RJ Jacobs, 8:46.
• Shanon Gillette, 15:10.
• Musa Majaliwa, 4:30.
• RJ Caudill, 8:08.
• Paul Lichamer, 7:25.
• Steve Miller, 7:09.
• Jim Edwards, 7:27.
• Tony Lilly, 55#, 12:13.
• Chris Fisher, 19:10.
• Brian Mitera, 9:39.
• Rob Bylls, 23:29.
• Tom Powers, 22:26.
• Scott Buzecky, 7:20.
• Nick Bieker, 6:50.
• Scott Von Almen, 6:53.
• Jeff Giermann, 8:05.
• April Clark, 25#, 5:03.

Personal note: I did this in 4:18 using a barbell. I honored PO Thomas Wortham IV, PD Chicago IL, EOW: 05-19-10.

If you do not see your results here, then I do not have them. Post to comments or email me. Same goes for corrections.

Still adding a few names/results that were confusing....

EVENT: Police Week Memorial Workout 2010

What: Police Week Memorial Workout.

When: you pick sometime during the week of May 8th-15th, 2010.

Where: wherever you are.

Who: you and your friends.

Why: to remember fallen police officers and promote functional physical fitness within the LE community.

This challenge has been dubbed "the 75-by-75" because it's just that: 75 pounds lifted 75 times. From ground to overhead anyhow (shortened G2OA). Some participants use technical barbell movements such as the clean-and-jerk or power snatch. Others just muscle the weight up "anyhow." Most use a mixture of different techniques, movements, and grips until 75 reps are completed. Regardless, it's a true challenge that puts demands on all muscle groups and the cardio-respiratory system too.

Police Officers must be ready to exert high energy for short bursts of time. This workout is designed to replicate the intensity and duration Officers meet on the front lines of crime and violence. Most participants finish between 4 to 10 minutes. That's it! You will suck wind and want to rest and catch your breath. On the street, Police Officers CANNOT quit. For many police participants, this is the first introduction to functional and practical physical fitness. Those with big arms and a heavy bench press don't always fare as well as they'd think.

This is not a fundraiser. There is no charity attached to our event. What we do demand is that each participant do this in memory of a fallen police officer, sheriff's deputy, special agent, correctional guard, or other peace officer. Many of you readers already have a downed friend or co-worker in mind. Others can go to the Officer Down Memorial Page to help find one to commemorate. Many participants pick officers who have recently been in the news or those who protected their hometown. You do the workout on your honor, then email me:

• your name
• your agency (if applicable)
• the weight/reps you completed.
• your time
• the honored officer's name/agency/"End of Watch"

For those of you affiliated with a CrossFit gym, ask the trainers if they will accommodate this challenge into the programming or schedule of Police Week. The workout is based on the CrossFit hero workout "Randy" in honor of PO Randy Simmons of LAPD SWAT. CrossFit Amplify (Lisle IL), CrossFit Chicago, and CrossFit DuPage (Lombard IL) have already offered their gyms to local police officers so they can complete the workout in an encouraging environment.

Click HERE to see the rules/standards for the challenge, as well as browse last year's results and some photos.

PREP WORK: To prepare, there are several options. First and foremost, you should replicate the barbell movement from G2OA. Some use a mix of: lighter loads (55-65#) done quickly for more repetitions (75-100 reps) *and* heavier loads (85-95#) done at a slower pace for less repetitions (50-75 reps). This develops a hybridization fitness blending strength, stamina, and cardio-respiratory aspects. Other more experienced participants work on specific sub-movements such as the power clean and push jerk to become more efficient through different ranges of the G2OA. We are one month out from Police Week. This is plenty of time to train your body and mind for a respectable performance!!

For the Police Week Memorial Workout Facebook event page, click here.

4-man team workout

This week was another team workout. Five teams of four men participated. The components were as such (with standards in parentheses):

• 400 air squats (down to a DynaMax medicine ball set on top of a 45# metal plate)
• 300 plate situps (See below description)
• 200 ground-to-overheads (use a 75# barbell; bring bar from ground to overhead anyhow)
• 100 up-downs (chest touches ground at bottom, and feet jump off ground at top).
• As fast as possible.
• The team can only have ONE participant "working" at a time.
• The team has to complete ALL air squats before moving onto the next phase of situps, etc.
• Teammates do NOT have to do equal work.

PLATE SITUPS: These situps use a 45# metal plate. Grab the plate like a steering wheel at 9 and 3 o'clocks. Get into a situp position with wide feet. Touch the plate's 12 o'clock to the ground overhead, then situp so the plate's 6 o'clock touches the ground between the knees. I could not find any videos online, and didn't think of making my own during the workout....so I'll be planning this to be an Exercise of the Week in the near future.

Times for the team workout ranged from 31:00 to 34:00.

This workout was designed with team-building components. Participants with weaker abilities in one phase needed to confidently bow-out to allow stronger participants to makeup repetitions quickly. Stronger participants needed to willingly put-out more repetitions in some phases. And each phase saw a different participant being the strong one. I'm not sure there was any team of four who had one participant being the "weak link" in all phases. Communication and strategizing was critical to minimize the transition times between participants and between phases.

REPORT: Fight for Air CLIMB 2010

Another stair race has come and gone.

We assembled a great team this year...and we elected to wear our SWAT armor and carry up a battering ram (AKA "Key to the City"). The extra poundage proved to be a real challenge. We had and have nothing to compare our performances to, as we've never done this before with tactical armor, breaching gear, boots, and uniforms.

The American Lung Association of Illinois has sponsored this event again, as they have for years and years. Thanks to all those who donated on our behalves. Your support allows us to participate in more of these challenges and charities than we could on our own. Thanks again.

For the stats: Our vests probably weigh more than 20# each. The ram weighs about 40#. Our top climber JC finished in 5:16. That's fantastic. Most of the climbers can't do that in shorts and gym shoes. I did it in 7:27, which I am more than satisfied with! Now we each have times to beat next year!!!

Lastly, my childhood friend firefighter Matt P and I see each other every year at this event. It's always a pleasure to participate next to our brothers and sisters from "the other side of the house."

SWAT shuttle run

This photo is of not only the 40# and 80# sandbags, but also of some of the heavier punching bags. The following shuttle run was the most recent SWAT fitness exercise:

• 40yd sprint
• 40yd with 80#SB
• 10x 80#SB Zercher squats
• 40yd sprint
• 40yd with 40#SB
• 10x 40#SB getups
• 40yd sprint
• 40yd with 35#KB
• 10x 35#KB two-handed ground-to-overhead snatches
• 40yd sprint

Here are the results as promised:

• "788" 2:19
• "45" 2:26
• "200" 2:29
• "8" 2:30
• "65" 2:40
• "146" 2:45
• SH 2:45
• "111" 2:46
• Tree 2:46
• Jew 2:56
• "787" 3:09
• "474" 3:10
• "315" 3:10
• "736" 3:25

Great effort by everyone. This was a really intense exercise. It was go-go-go from the start without letting up!

One Warrior's Creed

One Warrior's Creed comes to us from friend Randy Watt of the Ogden Utah Police Department. For those of you who don't know Randy, he's a real warrior....committed, professional, intense, driven. I came across his creed today, after having it sitting close by for two years.

If today is to be THE DAY, so be it.

If you seek to do battle with me this day

you will receive the best that I am capable of giving.

It may not be enough, but it will be everything that

I have to give and it will be impressive for I

Have constantly prepared myself for this day.

I have trained, drilled, and rehearsed my actions

So that I might have the best chance of defeating you.

I have kept myself in peak physical condition,

schooled myself in the martial skills and have

become proficient in the application of combat tactics.

You may defeat me, but you will pay a severe price

and will be lucky to escape with your life.

You may kill me, but I am willing to die if necessary.

I do not fear Death, for I have been close enough to it

on enough occasions that it no longer concerns me.

But I do fear the loss of my Honor and would rather die

fighting than to have said that I was without Courage.

So I WILL FIGHT YOU,

no matter how insurmountable it may seem,

and to the death if need be,

in order that it may never be said of me

that I was not a Warrior.

Memorial Workout: SSG Shannon Smith

SSG Shannon Smith, US Army

545th Military Police Company,

Arctic Military Police Battalian

Fort Richardson, Alaska

Killed: 08 SEPT 2009, Baji, Iraq

Smith served with one of our friends Woody in the US Army. In Smith's honor, the Oak Brook (IL) Police Department's Fitness Group held a memorial workout. (Scroll through the OBPD Fitness Group blog to read more.) Let us also remember two other fallen soldiers, Zachary Myers and Thomas Lyons.

The 4-person team workout was a Full Mission Profile...done in operation-briefing style with a clearly defined mission and objective. Here was the workout:

OPERATION MAN-DOWN.

Situation: While conducting a security patrol in Baji, Iraq a US Army Hummvee was hit by a RPG during an ambush of their patrol. The Team Leader in the Hummvee was able to radio for help and requested immediate rescue for personnel with life threatening injuries. The rest of the convoy has been cut off from the Hummvee and is currently engaged in a fire fight with the enemy forces. It was decided a small rescue team of four would extract the injured personnel and recover or destroy any sensitive equipment.

Objective: The primary mission of the Rescue Team will be to conduct a rescue of the injured personnel and move them to the Evacuation Point and stand-by for the Medivac. The secondary mission will be to recover and/or destroy any sensitive equipment at the attack site to ensure it does not end up in enemy hands.

Insertion: Conduct tactical insertion into Kill Zone to evacuate and treat injured personnel and remove all sensitive equipment if situation allows.

Actions at Objective: Load injured personnel and sensitive equipment for extraction

Evacuation: Move at a fast pace to evacuate vehicle with personnel and equipment out of kill zone to an area where Medivac can safely evacuate the injured

Stand-by for Medivac: Quickly and efficiently destroy sensitive equipment to reduce your load and speed up your own extraction.

Extraction: Move injured personnel to the Medivac for Extraction.

This related to the following exercises and tasks:

Insertion

• 75 Yard Sprint

Phase 1-Load Injured and Equipment

• Load following into (or onto) sedan vehicle
• 1x Rescue Randy
• 4x Heavy Bags
• 4x Tires
• 4x Sledgehammers
• 4x 35# KBs
• 4x 25# plate

Phase 2-Evacuate

• Push Vehicle 75 yards

Phase 3-Unload and Treat Wounded

• Carry following 50 yards (only 1 item per trip, per team member)
• 1x Rescue Randy (Carry on Litter)
• 4x Heavy Bags
• 4x Tires
• 4x Sledgehammers
• 4x 35# KBs
• 4x 25# plate

Phase 4 - Destroy Sensitive Equipment

• 3 Rounds AFAP of:
• 15 Hammer Strikes on tire
• 15 Overhead Squats (25# Plate)
• 15 Heavy bag flips
• 15 35#KB Clean & Press-L
• 15 35#KB Clean & Press-R

Extraction

• Carry Rescue Randy on litter to start (125 yards).

The individual event is similar to the team workout.

For more Full Mission Profiles, visit Brass Ring Fitness.

Results: Indiana SWAT Challenge

The 2009 Indiana SWAT Challenge is over. What a terrific event this year!! Congratulations to the Indiana State Police ERT for taking home both First and Third places, and to PD Columbus Indiana SWAT for Second Place!

1. ISP ERT - North
2. Columbus (IN) Police SWAT
3. ISP ERT - Central
4. FIAT SWAT Taskforce (IL)

We took Fourth place out of sixteen total teams. The courses proved to be quite challenging on many fronts...physically, mentally, and emotionally. Firearms targets were small. Loads to be carried were heavy. Hills were tall. Gas masks restricted breathing.

We competed against a lot of familiar faces we haven't seen since 2006. And a real suprise was to hear how many of them are following functional fitness routines...many of them following CrossFit mainpage workouts!

Here is a summary of the five team events this year. Each event was completed by five officers out of the six members:

1. Officer Down. Teams began in a SWAT truck. Snipers broke away to take an unknown distance shot at a silhouette target (with head shot being a 90-second bonus! The distance ended up being 388 yards). Operators got into a zodiac boat and crossed a pond. Operators then ran 200 yards, put on gas masks, breached a door with a ram, ran 50 yards to targets, and shot static clay pigeons at 15 yards with handguns. Sniper ran up a hill and shot at a static clay pigeon at 100 yards through a slit opening from a half-squat stance. Operators carried a rescue dummy back 50 yards.
2. Chariots of Fire. Four operators carried an 8-ft telephone pole with the fifth operator "riding" the pole, for 75 yards. All operators then had to shoot targets, and return to the start by carrying the same.
3. The Money Shot. Four operators and a sniper pushed a squad car 50 yards. Then carried an 8-ft telephone pole up and over a range birm, put on gas masks, shot some targets, took off masks, carried the pole up and over another range birm, crawled on elbows and knees, shot more targets while the sniper shot at a challenge coin (size of silver dollar) from 100 yards. Then the team carried the telephone pole 150 yards to the finish.
4. Beaver Creek Run. Teams ran through approx quarter-mile through a creek bed with water ranging from ankles to crotch. Operators then ran 150 yards to silhouette targets and shot on them from behind and over squad cars. Operators then carried ammo cans (approx 25# each) up and over a range birm, shot more targets, carried the ammo cans back up and over, and then crossed the finish line.
5. Obstacle Course. The O-course is always the best challenge, left for the last event. It contained elements such as cargo net, rope climb, rope wall, attic entry, commando line, Jacob's ladder, monkey bars, balance beam, belly-buster, under-over, and more.

All events were challenging. Two officers had to be carted off the courses by ambulance, 0ne more by golf cart, and two carried off by teammates. Our team left banged up and sore, but managed to remain serious injury-free. Functional fitness is an absolute must-have during this week: carrying, lifting, climbing, pulling, dragging, pushing, jumping, and crawling. Officers must be able to perform at near-maximum efforts from the widest in ranges of motion. The O-course yet again is an event that allows officers to GIVE IT ALL. Nothing is left out on that course!

FIAT was hanging in Second and Third place for two days...but dropped to Fourth after some CrossFitting state troopers absolutely smoked the O-course!!

I was fortunate enough to compete this year, and captain a team of some very talented and courageous officers. This was the first competition for two operators and one sniper (who hit the Money Shot and was one of three total snipers who hit 388-yd head bonus!). I am very proud of all your efforts and abilities. I look forward to competing alongside you all again.

FIAT...we got some!