300 - Day 90 - APFT Test

Unfortunately yesterday's PT test was moved to today - so taking both Thursday and Friday off was kind of unnecessary - despite that I'm sure it helped the tight neck muscle. I ended up doing a little bit of light skill work last night, having not done any exercising in 3 days, I really just couldn't help it with a gym readily available - I was sleeping at the reserve center with a gym all to myself. I practised the snatch and cleans.

Anyway, I had my PT test today - back in April before starting CrossFit, I did 90 push-ups, 67 sit-ups and ran my 2 mile run in 14:06. I managed this score by basically focusing on these three movements (push-up, sit-up, run) for about 2-3 months prior to the PT test - greatly improving over my last score, especially in the push-up. Before this PT test, I was running 6 miles at least once a week, and shorter runs 2-3 times a week. I was doing lots of sets of max push-ups and max sit-ups and supplementing this with an average gym workout.

Today, without having emphasised any of these (I don't think I usually run once a week these days...) in the same 1:10 as I did before (I have 2 minutes, but don't use it) I completed 95 push-ups, which certainly could have been more - but I felt my abs getting tired and had the sit-ups to go. I improved my sit-ups to 74 repetitions in 2 minutes - and this felt a lot easier than my previous 67 which I struggled for - and my run actually slowed a little bit to 14:28. I partly attribute the run to not having anyone push me for most of the time. My last run, I was chasing two guys starting at about the 1/4 mile mark - this time I was out in front for almost the entire run - one of the guys that was out ahead of me last time around slowed his time and didn't catch me until the 1 and 1/4 mile mark - he had a much better second half than I did, keeping his splits within seconds of each other.

Anyway, it was an improvement overall, so I can't complain about the run. I will continue to work the CFE WOD into my routine to improve this - and in fact, I'll try to take another PT test in two weeks when I have drill again to see if supplementing the WOD with focus runs and sit-ups will help to get that 300 that I am now so close to obtaining.