1. CADET ANNE DANCZYK ’11, CO H4 CADET BRIAN CASTON ’11, CO E3 CADET PHILLIP BROWN ’11, CO H4 CADET DAVID HENSHAW ’11, CO H3 CADET JOSEPH ADAMS ‘11, CO G4 Group 2: 1st Battalion, 504th PIR “Red Devils” Ft. Bragg, NC

2. Conduct breaches Conduct Recon Patrols Clear buildings/compounds/caves Establish traffic/entry control points Conduct Ambushes

3. Door/Blockade Breaching - Upper and lower body strength. (Compound Movement) Room clearance - High-intensity cardio - Quick and agile movements Perform Ambush -Lower-body strength -High-intensity cardio for fast assault Clear enemy bunkers/caves -upper-body strength for clearing/climbing -high endurance for complex caves Tactical Road March -Low-intensity Cardio-Respiratory Endurance -Lower Body Muscular Strength Conduct combined arms reconnaissance - Quick upper and lower body movements -Low-intensity Cardio-Respiratory Endurance Establish traffic/entry control points - Upper-body strength for emplacing barriers

6. MondayTuesdayWednesdayThursdayFriday 1415 Crossfit 1 Class Hour 3 rd floor Wt Rm 1617 Crossfit 2 Class Hour Hayes and 3 rd Fl Wt Rm 18 21 Crossfit 3 Class Hour RiverCourts 2223 Lee Run Class Hour Meet at Mac Statue 2425

7. Frequency  conducted twice per week (allowed for rest)  Ideally alternated with lower body workouts Intensity  High-Intensity workouts  More of a build phase would be needed for actual implementation  Should reduce reps per set with each additional set  Little time between sets because of time constraints Time  Took longer than anticipated to complete workout  Circuit-style allowed for rest of some muscle groups Type  Focused on upper body and abs  Limited use of low-intensity cardio

8. PROGRESSION Started too high to progress in short time period REGULARITY Could have added more training days to schedule OVERLOAD Overloaded too much, reduced effectiveness of next workout. VARIETY Good variety for a short period, stay focused INDIVIDUALISM Varying base levels of cadets. REALISM Assisted sets help weaker individuals build base RECOVERYTime constraints limited rest between sets and overload may have required more between lifts BALANCE Focused on upper body too much SPECIFICITY Designed to for upper-body endurance and explosiveness

9. Our workout plan had a goal to improve total fitness, but mostly the pullups and ankles to the bar. As seen in our results, we had an upward trend in repetitions after our workouts.

10. CADET ORIGINAL SCORES (GROUP WEAK EVENTS) FINAL SCORES (FORMER WEAK EVENTS) PERCENT CHANGE Danczyk -Pull-ups 0 -Ankles-to-bar 0 -Pull-ups 0 -Ankles-to-bar 0 0% Caston -Pull-ups 6 -Ankles-to-bar 6 -Pull-ups 8 -Ankles-to-bar 8 +25% Henshaw -Pull-ups 3 -Ankles-to-bar 2 -Pull-ups 8 -Ankles-to-bar 5 +166% +150% Adams -Pull-ups 10 -Ankles-to-bar 11 -Pull-ups 10 -Ankles-to-bar 11 0% Brown -Pull-ups 16 -Ankles-to-bar 17 -Pull-ups 17 -Ankles-to-bar 17 +6.25% 0%

11. The main problem we ran into was an issue with the “I” of FITT. Intensity: Our workouts generally leaned towards too intense for our bodies’ capabilities. We should come up with crossfit exercises and repetition amounts based on Realism.

12. We have learned that Crossfit is a viable way to get extra repetitions of pullups and ankles-to-the-bars in a short amount of time. Crossfit may be intense, but it gave us solid workouts in the hour allotted. Our group has gained some strength and muscle endurance from this assignment. We learned necessity for individualized workouts as we all have different physical needs.