Redemption

10 years ago I was a First Class (Senior) Cadet at the United States Air Force Academy.  While there were many requirements placed on us as cadets, one of these requirements I didn't take seriously enough was physical fitness. 

Sure, I met all the minimum standards, but I didn't take advantage of the vast resources around me as a cadet and actually get in great shape.  I was more concerned with sneaking out and riding my Harley I wasn't allowed to own or ride.

When the time came to take the PFT every semester, I kinda got through it.  I didn't do great, sometimes I did really poorly.  I just never excelled.

With my 10 year reunion coming up next fall, I have a goal.

I want to score above 450 (out of 500) on the Air Force Academy PFT when I'm at my reunion next fall.  As a cadet, I never scored higher than 355. 

The test consists of the following:

1. Pull Ups
2. Standing Long Jump
3. Sit Ups
4. Push Ups
5. 600 yard run

Each event starts every 3 minutes.  So the entire test takes less than 15 minutes.

If I stay committed and keep working with CrossFit, that in a year's time this test will become rather simple.  But scoring a 450 will be tough.  I have a spreadsheet here that details everything, and it won't be simple.  Here's a basic table of min/max numbers.  To get 100 points per stage need to max that exercise.

Month 2, Week 3, and Repeat

From Monica:

With the Burn Month down and the Push Month halfway through, last week I struggled. I admit it, I was slacking. Part of it was that John's motivation was down and the other part was just me being lazy. It's like when you are heading to work and you know you are going to be late. You start thinking up a million excuses when in all reality, you are just running late...that's it. I can't blame my not working out on John when it's my own fault. From what I have noticed, I love the lifting workouts and I am excited to do those. The cardio workouts, however, still kill me every time I do them. For some reason, they just have not become any easier.

So, this week starts Week 3 of ChaLean Extreme Push Month for me...again. Yes, I am repeating just Week 3. The hardest part is getting behind on my planned schedule, but I have really enjoyed this month and I don't mind repeating one week. It must be that my confidence is boosted when I look back over my tracking sheet and am completely overjoyed with the amounts I am lifting.

You see, I started CEx doing the Burn Phase and just testing out the weights I should use to fail at ten to twelve reps. When I began the Push Phase in early March, which shoots for six to eight reps, I jotted down the heaviest weight that I had lifted in Burn and planned on moving one "weight" up on each of the similar workouts. I say "weight" because I am using Power Blocks, like John is, but the female (lighter) set. The weight ranges from 3 to 24 pounds in threes. I am telling you, these weights are fantastic! The point is that now that I am starting Week 3 again, I am looking back and seeing numbers up to 24 pounds on my tracking sheet. I can't believe it...I am maxing out my weights!

If you know me at all, you know I am a bit of a penny pincher, so my immediate response is to worry about spending more money on weights, but then I have to step back and realize what I have accomplished. Out of the three different squats on Push Circuit 1, I am lifting 24 pounds on two of them. The other is a single-leg squat where I am lifting 18. Another big improvement is my push ups, also in Push Circuit 1. They are at the very end of the workout and they are done SUPER slow. I was lucky to get 5 weak push ups completed during my first session. Yesterday on Week 3 (number 2), I did 7 Super slow, Super strong push ups. I guess in the end I can say that this kind of strength is the kind I have always wanted and wasn't disciplined enough to accomplish. I wonder if I feel like John did when he could do a whole set of pull ups along with Tony. Whatever it is...it sure feels great.