The Oracle of Apollo Snippets from the life of Apollo Lee

Posted
Oct 20, 2007 - 23:10

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Fitness

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!


3 Comments

Posted by
CrossFit Day 25 at The Oracle of Apollo
Oct 21, 2007 - 22:10

[…] Yesterday’s PT Test changed my weight percentage to 65.67%, so after my hike and my drive home from the East Bay, I warmed up, loaded some dumbbells in the car, and headed to the park. Today’s workout included two weight events, so it was a good opportunity to test whether or not my multiplier is challenging or too difficult. Okay, let’s go. My substitutions in italics. […]


Posted by
PT Test Charlie at The Oracle of Apollo
Nov 29, 2007 - 05:11

[…] 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, like last time, I’m substituting the APFT. This will be the third in the series. […]


Posted by
PT Test Echo at The Oracle of Apollo
Jan 02, 2008 - 17:01

[…] Today’s workout was “CrossFit Total” again, a baseline for the new year. I don’t have a barbell, so I doing my fifth APFT today (Previously: Alpha, Bravo, Charlie, Delta). […]


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