On Tuesday, Allison and I had the opportunity to conduct a day of PT for the Amador County Sheriff’s Dept. SWAT Team. Having worked in SWAT and K9, both tactical and physically demanding assignments for long stretches in my career, I was excited to get to spend some time with ACSO SWAT and look at how we could get better at what we do.
We were fortunate enough to have 7 team members present and we put them through a team WOD designed with movements specifically implemented to replicate real life scenarios and movements. Upon completing the initial workout, we discussed CrossFit and the concept of functional fitness as it relates to Law Enforcement and tactical units. From there we moved onto teaching the 9 Fundamental Movements in CrossFit, followed by a 7 minute “Cindy” to wrap up the day. All in all, the team did great, worked their butts off, and showed great promise and potential in the movements and furthering their fitness.
The initial workout consisted of a 5 man team running 4oom, while carrying a 85 Lb heavy bag. Each team member had to carry the bag for a short distance at some point. Upon coming back into the gym, the next task was 2 rounds of 7 Pull Ups and 7 Burpees. Teammates who finished early had to hold a plank position until the others finished up. From there it was a final 400m sprint and heavy bag carry back to the gym where the clock stopped.
The goal of this exercise was to create a strong team concept through working together and also to demonstrate how movements in a “workout” can be related to actual activities a Peace Officer would face in the field. In this case, deadlifting/cleaning a body into a carry position. Working under load to carry the body over a long distance, 2 rounds of climbing over fences or up over objects, a fight or wrestling match with a suspect and then a secondary deadlift/clean and carry.
It was a pleasure to work with ACSO SWAT and we look forward to doing it again in the future. A big thanks to Deputies Redman, Rice, Cardoza, Cone, Parks, Moon and Stone for coming out and putting up with Allison and I. Also, thanks to Undersheriff Wegner and Deputy Mendonsa for putting this event together and giving us the opportunity to work with you all!
I will be posting pics of the day in the Photo Gallery in the upcoming days, so please check back soon!