APFT WOD

82 CF push ups
92 sit ups
2-mile run

24:31

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TUESDAY 090414

APFT

57 Push ups (84)
77 Sit ups (100)
13:25 2-mile run (100)

284

Double ouch!!!


SATURDAY 090411


Tabata Sprints

20:10 for 8 rounds

Ouch!!!

APFT Prep

WEDNESDAY 081008

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front squat, 9 reps
135 pound Push Jerk, 6 reps

22:01

Started with 115 pounds for first round and quickly scaled down to 95. CF always does that to me. Always looks easier on paper. Damnit...LOL.

TUESDAY 081007

Record APFT
2-min max push ups
2-min max sit ups
2-mile run

65-80-14:34-283

Push ups were better but much weaker. Got 61 last time with chest to ground on every rep. Need more work on max sets. Sit ups were easy as usual, coulda got 82 but don't like the 82nd Airborne at Fort Bragg since I'm a former 101st guy and I'm not getting 101 sit ups... Run broke it off in my ass, first two 800s were great, was on pace for 13:30ish and was ahead of Jim Perkins but I ran out of gas.

I hope this Paleo eating will get my body weight down to something more manageable and I'm going to hit the running hard twice a week versus once or twice a week. Probably need more hill sprints as well. Also, going to cut back on my training load until I feel better and/or start getting more sleep/recovery. I think I burned myself out getting ready for this stupid APFT. At least I got at least 90 in each event for the PT patch.

MONDAY 081006

800-50-50

3 rounds for time of:
Run 800 meters
50 push ups
50 sit ups

17:30

Scaled to 800-25-25 and took it easy the day before the APFT. (Should have taken the day off after warming up, maybe hit one set of push ups and a sprint or two to loosen up)

SUNDAY 081005

Tabata Something Else-ish
Tabata Push ups
Tabata Sit ups
Tabata Sprints

Did 6 sets of push ups and sit ups, did all 8 sets of the sprints. What a smoker. The 20 seconds gets me about a full football field, guess I'm not headed to the NFL any time soon...LOL

FRIDAY 081003

Tabata Something Else-ish
Tabata Squats 15-16-15-15-15-15-15-15
Tabata Push ups 15-10-10-7-7-6-6-5
Tabata Sit ups 11-11-11-11-11-11-11-11
Tabata Sprints

Smoker

1946 APFT

WEDNESDAY 080924

1946 APFT

7 deadhang pull ups
41 squat jumps
31 close hand push ups
45 straight-leg rocky sit ups
:55 second 300yd shuttle run
(5x60yd)

Okay with that, looking forward to big improvements by November.

Sent from my iPhone

1946 WWII APFT

Found this one online and I love it.  I also have a new appreciation for my grandfather's military service during this time period.  They must have been in incredible shape.  I'd like to know what their injury rate was though.  Probably still low since most were strong farm boys already.

We kept the squat jumps and sit ups at two minutes.  I didn't want to hurt anyone on this the first time out but they all handled it pretty well and definitely enjoyed another different workout.  Gotta get them back into the gym and lifting some weight though.  Might do wall balls and/or Karen then...mooohaahaaahaaaaa...

1946 WWII APFT (modified)

Pull ups (max reps - strict)
Squat jumps (1-min, staggered feet, left heel near right toes - butt to back heel - jump - alternate feet)
Sit ups (1-min - legs straight - alternate elbow to knee)
Push ups (max reps - shoulder width - elbows back - chest to deck)
300yd shuttle run (60yd dash - back and forth five times)

My results: 7 pull ups, 33 squat jumps, 31 sit ups, 27 push ups, 1:02 run


Actual 1946 WWII APFT

Pull ups (max reps - strict)
Squat jumps (max reps - continuous)
Push ups (max reps - continuous)
Sit ups (2-min - legs straight, alternate elbow to opposite knee)
300yd shuttle run (60yd dash back and forth five times)

Max scores: 20 pull ups, 75 squat jumps, 54 push ups, 79 2-min sit ups, 300yd dash :44 seconds

APFT (61-77-14:04=280)

First APFT since starting to incorporate CrossFit into my routine.  2-min max push ups, 2-min max sit ups, 2-mile run.  10-min break in between each exercise.  I lost 4 push ups (but form was perfect) and gained 2 sit ups since last October.  But the biggest shocker was cutting 1:16 off my run time.  That's a huge improvement.  I'm going to incorporate as much CrossFit into each week as I can to get the rest of those numbers up.

 

OCTOBER APFT

65 push ups

75 sit ups

15:20 2-mile run

 

APRIL APFT (284)

61 push ups (88 points out of 100)

77 sit ups (101 points out of 100)

14:04 2-mile run (96 points out of 100)

 

Did not score 90 out of 100 in the push ups so I miss getting another PT Badge.  Look for nothing but 300s starting this October...

October APFT

THU 11 OCT WOD

 

APFT (270)

2-min PU - 65 (90)

2-min SU - 75 (99)

2-mi Run - 15:20 (81)

 

 

WED 10 OCT WOD

 

Rest Day

APRIL APFT

For those of us on Fort Sam Houston, Texas (and most everyone else in the Army), April is the month for taking your semi-annual Army Physical Fitness Test. I am putting my results here as motivation for October (our other month of the year) and as the beginning of my tracking my workouts and fitness levels online for others to benefit from (hopefully).

Despite the fact that the standards for the pushups is falling drastically, and no more so that in the Army Medical Department (AMEDD), I chose to stick with some perfect form pushups despite the chance to cheat the eek out a few more ugly reps.

My goal going in for the pushups was 65 since I wasn't doing them everyday and I was focusing on my 2-mile run time which was dropping every test since I turned 35. Since I had just turned 36 and have 12 months before I hit that beautiful drop off in requirements available to the 37-41 group, I thought I would quell the losses in the run department and focus on all three events in October since I have been nursing some judo, running too much injuries.

So here are my results for the APRIL APFT:
2-min Pushups: 65 (90 points)
2-min Sit ups: 77 (101 points - "Air Assault!!!")
2-mile Run: 13:55 (94 points)
TOTAL: 284 (not too shabby)

Pushup Strategies: I lowered my standards because I knew I wasn't focusing on them enough, but I still wanted to get 90 points so I would still be eliglble for the "coveted" PT badge which is awarded for those who score 270 or above with 90 points in EACH event. I wanted to get 45 pushups in the first minute and 15 more in the 2nd. Sounds easy but when you don't work on it, it is a challenge, especially that second 60-seconds worth. I knew going in I wouldn't get 45 straight pushups without compromising my strength in the second minute so I did 30 good ones, felt pretty easy so I rested for a second and knocked out 10 more, rested again and since I still had time left, did 5 more at the 1-minute mark. Then I was determined to alternating sets of 2 then 1 then 2 then 1 pushup til the last ten seconds. So I did two, rested, did one, rested, did two, rested, did one, etc... got to ten seconds and was sitting at 62 so I did one more set of each 2, then 1, and I made it to 65 right at 2 minutes. I will use a similar strategy in October but I will try to get to 60+ pushups the first minute and 20 more the second minute. OCTOBER GOAL: 82 pushups which was the standard when I first joined the Army back in 1989.

Situp Strategies: Don't have any really. Never had trouble with sit ups except when I ended up with an umbilical hernia and could only manage 30 some sit ups in two minutes. I try to do 20-23 sit ups every 30 seconds and I usually coast into 2-minutes with 80+ sit ups. My goal this time was 77 because that is one more than I needed to max the sit ups and I wanted to save my legs for the run. I got 23 the first 30 seconds, 22 more at one minutes so I coasted into 77 sit ups with 5 or 6 seconds left. It's the first time I finished an event early. Won't happen again but I think you'll see with the run, it was for a good cause. OCTOBER GOAL: 92

Run Strategies: Don't go out too fast. Pick it up up the hill at the 1-mile turn around point. My goal was again 90 points to finish up with at least a 280 overall. I needed to get under a 14:20. So my goal was 2 7-min miles. Each quarter mile would have to be 1:45. Took it easy first quarter and still came in too fast at 1:35, slowed it down a little bit the second quarter and was just a hair over the 3:30 half mile goal. Spotted some coworkers right ahead of me so I picked it up a little bit the 3rd quarter but I still wasn't running all out. The final quarter of the 1st mile is a slight downhill that people hate to run back up when they turn around so I chose a different strategy. I chose to stride it out and pick up some time on the downhill and reel everyone in who I wanted to pass before the 2-mile mark. I was right behind one of them at the turn around and we coasted into a 7:00 mile exactly. Then I slid right and poured it on up the hill and passed him without him even knowing (sorry Chris) and a 1:35 first quarter (WOW FAST), then I tried to relax without dropping out of my lead for the second quarter. Couldn't see the watch very well at the 1/2 mile mark but I knew I was in good shape and tried to pour it on. Came in right on for the last 1/4 mile mark and tried to go even faster the last 400 meters. I was pretty suprised that I held onto my pace for the last half mile but I did it to come in under an astonishing 13:55 (and 93 points). 25 seconds faster than my goal of 14:20 and only 27 seconds from maxing the run for 100 points with a 13:18. Once I turn 37 I will only need a 13:45 or something like that so that is good. OCTOBER GOAL: 11:54 (fastest I've ever run is 12:10 back in College -- should be interesting).