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.
Showing posts with label fitness test. Show all posts
Showing posts with label fitness test. Show all posts
Tuesday, May 12, 2009
Friday, April 24, 2009
CrossFit - Week 1: WOW!
This week was my first in beginning my pursuit of intense fitness training through the CrossFit community. I started Monday @ Rogue Fitness-Toledo in my Elements class (beginners' class teaching technique and testing the waters of the program). After some basic instruction on CrossFit, some techniques for lifting and the gym in general, I had about a 6 minute workout that kicked my ass.
I was sold.
It was my introduction to Tabatas. i.e. intense 20 seconds of work followed by 10 seconds of rest for multiple rounds. I did 20 sec. of max body weight squats, 10 sec. rest, 20 sec. max kettle ball swings, 10 sec. rest, and 20 sec. of max pushups followed by 10 sec. rest before starting over. 3 rounds (sets) and I was sweating, panting and loving the challenge.
I also was pissed that I let myself get soooo out of shape, and please that I think this new traiing regiment will whip me into shape fast. An ATF agent that I met before leaving seemed pretty sure about the training being the best thing to help me meat my goal.
Tuesday I was a bit sore.
Wednesday was Elements class #2 at 7 am. I "Warmed up" with 20 body weight squats, 20 kettle ball swings, and 20 pushups with no rest. Instructions on proper deadlift form became a workout in itself. Then we talked about proper rowing form, and I had a lesson in humility as I learned how uncoordinated I have become sitting in an office all day as I was taught to do proper cleans.
Then the actual workout began. This was a 10 minute workout with as much work as I could do in that time period. I was to do intervals of rowing 250 meters, followed by 7 deadlifts and finally 10 "wall balls" (this was a new form of torture for me :) that is basically throwing a 16 lb. medicine ball 10 feet in the air like you're shooting a basketball as you come up from a squat). No rest between unless you chose to use your limited time to suck wind. I kept a good pace rowing (about 2:30 sec. per 500 m) and knocked out 4 sets before my time was up. Another good workout. It was a little early, but I felt great afterward.
Again, a little sore on Thurs.
Today was the final Elements class at 7am again. This morning's warm up was run 400 m (1/4 mi.), then 20 squats, 20 kettle ball swings and 20 pushups. Maybe it's in my head, but I felt a little stronger doing these excersies already. (?) Anyway, then we moved on to the push press/jerk instruction, where I was again skilled in proper form and poorly coordinated movement. I got the hang of it, but it will be a few more workouts before my clean and jerk movements are right. Again, this instruction was a workout in its own right. I was sweating pretty good when we finished. The workout today was timed, but there was no limit. I had to run 400 m, do 7 push preses, then 10 burpees; 3 sets.
Burpees are a new kind of hell. I have always hated squat-thrusts. Well, burpees are a squat thrust with a push up at the bottom and a jump at the end. They suck. Great workout. I felt really good afterwards again, but during I wondered if I could finish. I had to walk-jog a bit on the last 2 runs to catch my breath. (Remember, no rest between work!) I psuhed through and I am ready for my first group class.
Maybe I'll go in tomorrow.
I was sold.
It was my introduction to Tabatas. i.e. intense 20 seconds of work followed by 10 seconds of rest for multiple rounds. I did 20 sec. of max body weight squats, 10 sec. rest, 20 sec. max kettle ball swings, 10 sec. rest, and 20 sec. of max pushups followed by 10 sec. rest before starting over. 3 rounds (sets) and I was sweating, panting and loving the challenge.
I also was pissed that I let myself get soooo out of shape, and please that I think this new traiing regiment will whip me into shape fast. An ATF agent that I met before leaving seemed pretty sure about the training being the best thing to help me meat my goal.
Tuesday I was a bit sore.
Wednesday was Elements class #2 at 7 am. I "Warmed up" with 20 body weight squats, 20 kettle ball swings, and 20 pushups with no rest. Instructions on proper deadlift form became a workout in itself. Then we talked about proper rowing form, and I had a lesson in humility as I learned how uncoordinated I have become sitting in an office all day as I was taught to do proper cleans.
Then the actual workout began. This was a 10 minute workout with as much work as I could do in that time period. I was to do intervals of rowing 250 meters, followed by 7 deadlifts and finally 10 "wall balls" (this was a new form of torture for me :) that is basically throwing a 16 lb. medicine ball 10 feet in the air like you're shooting a basketball as you come up from a squat). No rest between unless you chose to use your limited time to suck wind. I kept a good pace rowing (about 2:30 sec. per 500 m) and knocked out 4 sets before my time was up. Another good workout. It was a little early, but I felt great afterward.
Again, a little sore on Thurs.
Today was the final Elements class at 7am again. This morning's warm up was run 400 m (1/4 mi.), then 20 squats, 20 kettle ball swings and 20 pushups. Maybe it's in my head, but I felt a little stronger doing these excersies already. (?) Anyway, then we moved on to the push press/jerk instruction, where I was again skilled in proper form and poorly coordinated movement. I got the hang of it, but it will be a few more workouts before my clean and jerk movements are right. Again, this instruction was a workout in its own right. I was sweating pretty good when we finished. The workout today was timed, but there was no limit. I had to run 400 m, do 7 push preses, then 10 burpees; 3 sets.
Burpees are a new kind of hell. I have always hated squat-thrusts. Well, burpees are a squat thrust with a push up at the bottom and a jump at the end. They suck. Great workout. I felt really good afterwards again, but during I wondered if I could finish. I had to walk-jog a bit on the last 2 runs to catch my breath. (Remember, no rest between work!) I psuhed through and I am ready for my first group class.
Maybe I'll go in tomorrow.
Wednesday, April 15, 2009
CrossFit
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
The program delivers a fitness that is, by design, broad, general, and inclusive. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. They scale load and intensity; they don’t change programs.
Now What?
Well, I am officially in a waiting pattern until I can pass the Physical Fitness Test. So, I will shift my future posts to my experiences while getting in shape.
Next Monday I meet with a guy at Rogue Fitness which is a Crossfit affiliate. Hopefully the added push of having a personalized routine and a third party to help measure progress will move things along.
Next Monday I meet with a guy at Rogue Fitness which is a Crossfit affiliate. Hopefully the added push of having a personalized routine and a third party to help measure progress will move things along.
Subscribe to:
Posts (Atom)
