New Baseline PFT & Diet Results

Saturday saw 40 mph winds in T-Town, of course, because this was my new baseline Physical Fitness Test (PFT) for the FBI self-assessment. At least it was warm and sunny.

We (a few brave souls came with me; one was an ATF agent) did the test at a local high school track.

Results:

Sit ups: 31 = poor. Actually went down in number from my March test, but I think I had an off day in general due to wind and poor sleep during the week. Not an excuse, just a qualifier for comparisson to the next test in a month.

300 m sprint: 1 minute 16 seconds. This is the same time I had in March, but this time I finished running hard. This will be a challenge for me to get a passing score.

Push ups: 25 = improved. This is a 5 rep. improvement from last time and in truth, in the last two weeks, I have seen my strength grow in this. I believe I can grow by 10 reps per month and really rack up the points in this event to offset poor running numbers.

1.5 mile run: 18 minutes, 26 seconds. Again, for 1/2 the track, we were running into heavy winds, so I am unsure as to how accurate this is. Given it's 6 minute split from where I need to be to pass, I'm not sure no wind at all would have helped that much. Again, the biggest improvement here for me was that I finished the run, and finished hard. Whereas in March, I died about 1 lap in after the other events. So, finishing this run and the test as a whole is a marked improvement.

Overall, this was somewhat frustrating to finish and see the work that remains before I am able to pass and move ahead in the FBI hiring process. I am buoyed by the progress after 2 weeks in CrossFit and continuously remind myself to have patience.

On another note, the Zone Diet seems to be pairing nicely with CrossFit and I am please with the results of my progress since my initial weigh-in two weeks ago. I have lost 5 pounds overall, reduced my abdomen, chest and shoulder measurements by 2 inches, and decreased my body fat % by about 2.5%. If my math is correct (and I'd liek to think it is), I've lost 9 lbs. of fat and gained about 6 lbs. of muscle.

At this rate, I should be able to pass the PFT by the end of August at the very latest. This is a conservative estimate, but I thin it best to not get too hopeful at this point. I have a long way to go, but am relived to note such progress in such relatively little time.