Since April 20 or the beginning of my CrossFit training, I have lost 14 lbs. Overall, since MArch I am down 22 lbs. This is a pretty good rate right now of about 12 lbs. per month utilizing CrossFit and the Zone Diet.
My body fat percentage has dropped 4%. Still a ways to go here, but again this is significant progress for 4-6 weeks!
My lean body mass is up about 1.5 lbs. I feel stronger than I have since high school.
I've dropped 4 inches off my abdomen (at the bellybutton). Clothes are fitting looser.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Wednesday, June 10, 2009
Tuesday, May 12, 2009
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.
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.
Thursday, May 07, 2009
Words to Live By
From CrossFit HQ - World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Subscribe to:
Posts (Atom)
