PFT Time Again

Saturday is "D-Day". I'm a little nervous, but I'm fairly confident that I have the sprint and the sit-ups for sure. It's been 3 months and I was only 4 seconds off on the sprint. I think I can knock off 5 sec. and get to 51 sec. for 2 points. I feel pretty solid about shooting for 48 or 50 sit-ups for 5-6 points. Push-ups haven't progressed as I'd hoped, but I haven't done them to failure in a while. Maybe I'll try tonight to know what I'm in for. I'm gonna shoot for 45, that'd be 4 points. I did 36 last time (again 3 months ago). I was 2 min. and 14 sec. off on my 1.5 mile last time. If I shaved off 2.5 minutes, that's 2 points. SO, I think I have it. I hope so. This is pretty much my last shot at running outside or else, I'm going to have to do it on a treadmill. If I don't pass, then I need to pull a Rocky and run every morning at 5. I should have been doing that months ago, but Christ!!!

On another note, weight loss has somewhat stagnated, but things continue to shift. Since March, I am down 30 pounds in weight. I am up almost 14 pounds in muscle mass. Overall, I've dropped about 10% body fat. I need to drop another 5-10%, but that'll take another 6 months.

Here's a pic from last week:
Me in mid-snatch.















Post script: I applied to the Secret Service a few weeks ago and got my packet yesterday inviting me to take the Treasury Enforcement Agent (TEA) test in a couple weeks. I like my odds for one of the two. The ATF is hiring too. I'll probably throw an app. their way as well, just in case. With 3 shots at this type of career change, something's gotta stick.

Getting Nervous...

It's been just over 4 months since I began CrossFit and I believe I've seen wonderful results. I feel great and am beginning to look better. However, I'm getting nervous about the PFT. I have about 4 weeks left to work on upping my push-ups by 10, sit-ups by 10, and shave 4 seconds off my sprint, as well as a whopping 2 minutes off my mile and a half. I'm not sure if the timing is going to match up with my progress. I need to get the PFT form submitted and move ahead. I don't know if there's an indeffininte period that my status remains active. Time to redouble my efforts!

Progress

Well, I took the PFT again on Saturday. The results were encouraging. I dropped 20 seconds on my 300 m sprint! Added 11 push ups and 9 sit ups. My 1.5 mile run was almost 4 minutes faster. So, overall I think the training is working. I am about were I had anticipated I'd be at this time after beginning the CrossFit training; or should I say, I am about where I need to be to stay on track for the timeframe I set for myself.

My weightloss has somewhat slowed. Forward progress continues, but shedding the lbs. is much slower. Inches continue to dwindle and clothes fit better. However, pealing off another 10/15+ by the end of August would significantly improve my running times and probably help the push ups/sit ups as well.

I believe that I am still on track for an end-of-August date for passing the PFT self-evaluation. That would put the official test at least another 2 months out (Oct.-Nov.). Plenty of time to boost the scores.

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.

Easier Said than Done

Today is an off day. If it stops raining, I'll help coach some pre-schoolers in soccer.

Monday and Wednesday were both tough workouts. My biceps have been killing me all week.

I feel better, but I also feel very impatient about seeing results. I've added 5 push-ups to my total count in the last two weeks. I hope to add 5 per week. This will help maximize points and make up ground for slow runs in the PFT...which by the way will be the WOD for Saturday.

I'm a bit nervous about it to be honest. I hope to have made some progress since March, but since it's only two weeks into CrossFit, it's really going to be my new baseline.

Still feel like I am not in a groove with the Zone Diet. I talked to a few of the other guys who assured me when that kicks in, weight loss will drastically accellerate. Let's hope so.

I'm doing everythign I can think of, but I think it's just a waiting game while I build muscle and fitness and lose some fat. I'm really trying to stop obsessing about seeing progress and just do it.

Like everything else, easier said than done.

Stroke...Stroke...Stroke...Stroke...Stroke...

The gods of pain and fitness compromised yesterday with a recovery workout. Lots of rowing!

500 m. warm-up

Worked on cleans for the technical skill workout. I barely used any weight as I am STILL trying to get my form right. Squat..shrug..jump..clean..head up..arms up! It'll come.

Finished the day with 2,000 m on the rower.

Being men, someone threw down the gauntlet to race another 500 m afterward, so we went the extra 1/4 mile yesterday.

Since, I am hoping to offset my sluggish running, I also knocked out 3 sets of 20 push ups scattered throughout the workout. Already feeling stronger doing them.

Today, I'll rest and teach 3 yr. olds to play soccer.

Full Workouts - Week 2

Monday was my first full workout and it kicked my ass. Not to be too repetitive, but it did.

Warm up was:

• 100 reps. jumping rope
• walking lunges for the length of the gym x2 (maybe 20 yards, so 40 total)

These suck. Two days later and my thighs are still really sore!

• 20 push ups
• 10 pull ups
• another 100 reps. jumping rope

Then on to the skill work:

• Front squat - 5 sets of 3 reps.

Form is key here and my back was killing me, so I am sorry to say the trainer pulled the plug on me at the 4th set.

Finally, the workout was timed, but you just worked at your own pace until you finished:

• 20 kettle ball squats
• 20 kettle ball swings
• 20 push ups
• 100 reps. jumping rope

This was supposed to be 4 sets, but the trainer held me to 3. The limitation is a taste of humility, but was a good move considering my soreness and my struggle to complete even 3 full sets.

I was really beat! What bothered me the most was that mentally, I was pushing myself, but my body just is not there yet. I was mainly just pissed at how weak and out of shape I have become. As a former athlete, it is really frustrating, but very good motivational fuel. I didn't even want my time on the board with those of everyone else.

Today is a new day.

Pics are posted on the CrossFit Toledo website. I'm the fat one with the sweat soaked t-shirt.