PT Test Bravo
Today’s workout was “CrossFit Total”, a standard benchmark that requires three barbell exercises for max. I don’t have a barbell, so I’m substituting the entire workout. Today, it’s time for a benchmark of my own — a reprise of PT Test Alpha, which I took two months ago.
On the 19th of August, I weighed 189 pounds. This morning, I stepped on a scale that displayed 167.5. I am over 20 pounds lighter today. Now, it’s time for that PT Test.
I started out with situps, noticing that CountDown Timer for my Blackberry Pearl doesn’t count seconds accurately. It rang from T Minus 120 when my heart rate monitor was clicking through 90 seconds. My distraction at the screwed timer burned a few seconds extra, but I ended up with more than 50 situps.
Pushups came next and without a countdown timer, I would check my wrist every 20 or 30 seconds. I paced myself too slowly at first and ended up with merely 35, one short of an APFT pass.
After that, I walked over to the track nearby, started the iPod, and stepped into my run, trying to keep my pace fast and light. On September 3, I managed a non-continuous two mile time of 17:31. Today’s continuous run brought me across the line faster than 17 minutes.
PT Test Bravo
- Sit Ups: 52 (APFT Score: 72) – required to pass: 42
- Push Ups: 35 (APFT Score: 59) – required to pass: 36 (1 more)
- Two mile run: 16:57 (APFT Score: 66) – required to pass: 17:42
- APFT Total: 197 (pushup fail)
Next goal: 240 points (56 pushups, 59 situps, 15:30 2 mile run)
With the new APFT score, I’m increasing my multiplier for weighted CrossFit workouts. I was working at 45% (PT Alpha: 136 / 3 = 45.33%). Now, I’ll be increasing my multiplier to the average of this test: 197 / 3 = 65.67%.
Onward!
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