Vegas Fit Wars - Results

New Event 1: Ammo Carry/Wheelbarrel/Thrusters/Burpees: 17:45 (15th out of 22). Time cap was 20 min. This was fun!








Pullup Event #2 Changed to 6 min to find 1RM then 90sec max rep 53# Kettlebell Snatch: 45# (huge PR)!!!! Done as a chin-up with a little kipping for momentum. Unfortunately I was unable to do even 1 accepted Kettlebell Snatch so no extra lbs. Result 12th out of 22.




Overall 13th place for the day! Not bad for my first competition (and the oldest person out there).

Vegas Fit Wars - Here I Come!

Event #1

For time:

While wearing a flak jacket and ballistic helmet, carry a rubber rifle replica and 2 ammo cans weighing 30lbs across the field.
Perform 20 dumbell thrusters and 20 burpees.
Load a wheelbarrow with the two ammo cans, dumbells, and rifle and run it across the field.
Perform 20 dumbell thrusters and 20 burpees.
Reload the wheelbarrow and run it back across the field.
Unload the wheelbarrow and carry the ammo cans and rifle replica back to the original start point.
Take off the flak jacket and ballistic helmet for one final sprint down and back on the field.

The dumbell weight is 35lbs for the men and 25lbs for the women. The wheelbarrow will be loaded with a 45lbs plate for men and a 25lbs plate for women.

The differential will be wearing this flak jacket (it's a bit constricting for breathing and movement). Not worried about running or pushing the wheelbarrow (kinda seems like fun).

Event #2
Weighted Pull-Up Ladder

Every minute, on the minute for 8 minutes, athletes will perform one weighted pull-up. Men will start at 20lbs and increase by 20lbs every minute. Women will start at 5lbs and increase 5lbs every minute. The chin must break the vertical plane of the pull-up bar.

Any grip will be permitted. Kipping is allowed. Chalk and tape are allowed. No assistance straps are allowed.

If an athlete makes it all the way through the ladder, they will perform max reps at the heaviest load in the final minute to further distinguish from a tie.

I like this structure. I do better with "warm-up". My previous 1RM for strict is 12.5# so my goal will be 15 or 20# (not sure how kipping or mixed grip will affect my ability for this movement).

Event #3
Only the top ten men and top ten women will perform this event!
(More details on this event will be released on Saturday)

With a 12 minute time cap:
30 Overhead Squats - 95lbs/65lbs
30 Double Unders
50m Barbell Carry - 115lbs/75lbs
20 Overhead Squats - 115lbs/75lbs
20 Box Jumps - 24"/20"
50m Barbell Carry - 135lbs/95lbs
10 Overhead Squats - 135lbs/95lbs
10 Burpee Box Jumps - 30"/24"
150m Barbell Carry - 135lbs/95lbs

Max reps in the remaining time of "Ground-to-Overhead" - 135lbs/95lbs.

Your score is however many reps you perform of the "Ground-to-Overhead."

My goal is to get into the top 10 cause this looks like FUN (I like OH squats and I like DU). The 24" Burpee Box Jumps will be tough but I've been doing 24" for a month now. G-t-O 95# will be tough for me (the younger gals will be doing snatch, I'll be doing clean & jerk).

Goals for 2011

1. Drink more water & less diet soda (I know goals should be quantified but I haven't figured this one out yet).




2. Continue my adventure in fitness; increase my jogging (includes mapping out a 5 mile, 6 mile and up to a 10 mile course to our favorite sports bar).
3. Do a marathon.




4. No fried potatoes (just not enough nutrition to be worth the calories).





5. Finish ACSC (military professional education), RSVP (readiness skills), and get our nutritional medicine flight all caught up on their training.





6. Fix up the backyard (fake turf, lights, fire pit, BBQ, new hot tub).










7. New washer/dryer & refrigerator (they are 10-15 years old!).








8. Clean out & organize the "office"; get plaques and pictures hung up on the walls.

9. CrossFit goals for 2011:
Sub 8 min "Fran"
"Cindy" Rx 15+
"Murph" Rx in under 45 min
a real Muscle-up

Its a Matter of National Security

US Obesity rates is now a matter of National Defense. Smaller pool of potential recruits. Not to mention the growing number of current members who are not "fit to fight" any more (e.g. weight creep, poor nutritional habits, inactivity, injuries).





More Military-Aged Americans Are Too Fat to Fight
Released: 10/15/2010 7:05 AM EDT
Source: Cornell University


Newswise — At a time when American military forces are stretched thin overseas, a growing number of potential recruits are too fat to enlist, according to an analysis by Cornell University researchers.

In the past half-century, the number of women of military age who exceed the U.S. Army’s enlistment standards for weight-to-height ratio and body fat percentage has more than tripled. For military-age men, the figure has more than doubled.

As of 2007-08, 5.7 million American men and 16.5 million women of military age were ineligible for duty because they were overweight or obese, according to John Cawley, Cornell associate professor of policy analysis and management, and a Cornell economics doctoral student Catherine Maclean.

The findings, published in September by the National Bureau of Economic Research in a working paper titled, “Unfit for Service: The Implications of Rising Obesity for U.S. Military Recruitment,” are cause for alarm for the four U.S. military branches, which together must attract more than 180,000 new service members each year.

“Almost one in four applicants to the military are rejected for being overweight or obese – it’s the most common reason for medical disqualification,” Cawley said. “It is well-known that the military is struggling to recruit and retain soldiers. Having a smaller pool of men and women who are fit enough to serve adds to the strain and creates even more problems for national defense.”

The study follows a similar report last spring by retired generals and admirals. But Cawley and Maclean chart the climbing obesity rates over a much longer period, using data from the National Health and Nutrition Examination Surveys spanning 1959-2008. Moreover, the Cornell study estimates the number of civilians who meet the body fat requirements of each military branch, which had not been tracked previously.

“It’s another example of the underappreciated public consequences of obesity,” Cawley said. “We tend to think of obesity as a personal, individual health problem. But the fact that U.S. military leaders view it as a threat to national security and military readiness shows its far-reaching impact.”

The paper is available online: http://www.nber.org/papers/w16408

USAF Fit Test Results

As I posted last year, the AF Fitness Standards were updated. The new AFI started this July. Harder to get 100 points, more weight given to the run (cardiovascular fitness), but a little more room to wiggle in the waist measurement. And a hell of a lot more push-ups (I have no idea why that standard went up so much).

This morning's results:
1.5 mile run - 11:40 (I think my fastest time ever). Scored 59.9 (needed 11:22 for full 60 points).
26.5" waist (could be up to 31" for full points). 20
36 push-ups (so close, so close to full points). 9.5
43 sit-ups (only needed 41 for full points). 10
--------------------------------------------------
Total score: 99.4

Feels good to be setting a proper example as a health care provider who is part of our fitness & health AFI. And even though the score went down, my overall results were markedly improved.

My CrossFit Athlete's Profile

Aug 18th was the 1 year anniversary of my first WOD at CrossFit Las Vegas. I finally submitted my athlete's profile.

First and Last Name
Holly "kona" Brewer
Where ya from originally?
Santa Monica, CA (then San Diego & Salt Lake City)
How long have you been with CrossFit Las Vegas?
My first Elements was Aug 18th (just saw that on my calendar and decided it meant it was time for me to fill out this profile).
What's your favorite WOD?
Fight Gone Bad (cause I've been able to see the improvements and I love doing different exercises). Any chipper WOD. And box jumps (it's a love/hate relationship right now).
What's your least favorite WOD?
Right now Kettlebells are making me cry. And I won't go back to the rings (cause of my shoulder).

What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
TV nerd and bookworm in school. Started swimming in high school and while not athletic (ie. I was the often the slowest), I was stubborn (still am) and had a decent stroke so I got to stay on the team. I was good at pacing in the distance events. Swam in college & even played a little water polo. After that jogged a bit, then got certified to teach aerobics for about 10 years.

Found CrossFit while in Balad, Iraq - wanted to lose weight and P90X looked silly (can't exercise to a video when the guy looks like the host of Survivor; and I hate repetition, seeing people doing exercises improperly in the class watching the video, and it seemed so boring). I think my first class was Filthy Fifty (I only did 30 of each and even that was too much - I was limping ALL week, my calves were killing me, probably from jumping pullups and box jumps). Did the class 3-4 x week for two months and at the end redid the 50 (this time the whole thing. I have my time and equipment used written down some where. Just remember that my time was comparable to the 30 as far as pacing but I was stronger (i.e. higher box, used band for the pull-up, heavier weight, etc). Lost about 5# on the scale but probably gained muscle. I looked and felt great! Wore a two piece bathing suit for the first time in years.

When I got home I tried to keep going using the main website for workouts. But the place I went was missing some key equipment and it wasn't the same (though I got compliments on my lifting when doing Bear Complex). Internet search "cross fit las vegas" and you know what comes up first. Only 4 miles away, Kismet! First evaluation and then Elements started. I was in heaven!

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
Loved it, of course. Shorter than the WODs we were doing in Balad, but here I was getting good instruction for proper lifting (I knew I had some bad habits or lack of knowledge cause in Balad there wasn't any training for beginners).

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
I keep surprising myself. Beginning of the year I set a couple of goals (10 pull-ups, 20 burpees without getting dizzy) and now I have to find new ones. Funny thing is some times I'm jumping up and down all excited when I do a PR, other times I'm just quiet and smiling to myself. Then there are the times I freak out at what I've been able to accomplish (climbed halfway up the rope last week and got a little scared when I looked down).

I'd love to see more opportunities to compare or measure progress, like offering one benchmark per week. My favorites are still chippers. "12 Lifts of Christmas" was so much fun. I think next Sunday open gym I want to do Filthy Fifty just to see how I compare to the end of last summer.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
1. First time I did 5 pull-ups in a row; and then again when I did 10 (it was sort of a surprise to me - I'd been working on them after the WODs and when I did it, believe it or not I didn't jump up and down, I just quietly walked up to Zach and smiled).
2. Passing Tier 2.
3. Meeting so many new & awesome people.
4. The most recent FGB when I improved my score by 30.
5. Doing 30 double-unders in a row (again, surprised myself).
6. Shooting in the desert.

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
You don't have to "be in shape" or "young" to do this. We don't bite, kick, or snicker about what you are wearing. OMG this place is so *non*judgemental compared to globo gyms. Trust me, I used to teach aerobic, step & cross training classes. This is the only place where other people are working out WITH you, not you working out with other people around you. So cool how supportive everyone is and love how we socialize before & after classes.
You don't get that at most globo gyms.

This is about improving yourself. This is about your own self-esteem. This about listening to your own body and watching some amazing things change. The only competition with within yourself. Embrace the challenge and love the results.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
Zach is precise, but my hip is still mad at those GHD back extensions/wall balls you set for me that Sunday.
Vili knows me so well now (all those early mornings together).
Mike is precise in his cues to get me back in proper alignment.
Lauren is so supportive and really does have the best warm-ups/stretches. Nice to see we're getting more of the stretching after class.
And then there is Joe, damn I enjoy the sarcasm, really, I do!

But what I love the most is that little push. Yeah, I know I'm tired and when the muscles fail I don't want to do the lift improperly, so I have to stop for a sec, but then you guys yell "get moving kona" or tell me "you have 30 sec" and I find the strength to pick it back up again. Thank you all!

Please pick out a cool picture :)

Passed Tier 2 Testing at CrossFit Las Vegas!

Testing for Tier 2 looks at your mastery of the 9 Essential movements, Olympic weightlifting, and ability to maintain output. Barbell lifts (deadlift, sumo-deadlift highpull, shoulder press, push press, push jerk, front squat, back squat, overhead squat, hang power clean, hang power snatch) done with 55#, pull-ups without any band, cannot come off the bar for each set of 5. Push-ups done strict, no knees, 10 reps nonstop. Double-unders could be mixed with singles, but no stopping at all. Good posture for the handstands (as you can see in the photo - that was easy). Knees-to-elbows were my only worry; I think the trainer might have been a tiny bit generous in passing me (but it was the last element and the first two were perfect).

With an average score 4.27 (out of 5) I have officially graduated into Tier 2 status! This was not an easy journey. 13 months of CrossFit and lots of watching, listening, practicing.... Phew! On to the next step. Vegas Fit Wars 2011.

Two Fitness Goals for 2010 Have Been Met

1. 10 pull-ups, unassisted. Check (did them two days in a row just to make sure)
2. 20 Burpees in a row without getting dizzy, without stopping to catch my breath. Check (done as part of 16 June WOD: 21-15-9 Burpee + 400m Run after each round).

I'm also doing the 100 days of Burpee challenge posted on CrossFit702. Each day we do 1 more Burpee. Today is day 11. So either in my office, or at home, I'll be doing 11 Burpees. Piece of cake..... Good news is that next month we can break them up throughout the day. I've done that before; 10 Burpees every half hour to break up long study sessions or boring desk work. Rumor is the last day the 100 Burpees will be the WOD - so we'll be doing them all together (that's the rumor I'm trying to start).

Next goal: Pass the Tier 2 Test at CrossFit Las Vegas. It just means I have safe & effective form on my Olympic lifts, can do 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) as prescribed (no bands, no knees), 5 knees-to-elbows, and medicine ball cleans all with good form. Won't change my workouts but will allow me the option to do the 6p WOD if I desire.

Body Composition Feb 2010

So I need to lose 7-8 lbs of fat and not gain any more muscle. Or just keep doing what I'm doing and be healthy no matter what the bioelectrical impedance machine says.

Deep Thoughts (Politically Incorrect)

A group of mothers watching daughters practice cheer routines in the Tactical Fitness Gym. Sitting on the benches, munching on bags of chips or chocolate covered granola bars. Instead of taking this time as an opportunity TO MOVE THEIR MORBIDLY OBESE BODIES and walk around the gym for an hour.

UGH!

My time in the gym:
Warm-up 1000m row, 15 pullups (blue band, no stopping), 45# deadlift x 10, mid-hang clean x 10, front squat x 10, push-press x 10, back squat x 10. 20# medicine ball cleans x 10. Set up the equipment for the WOD.
2 laps (~300m)
30 back squats 65#
10 kettlebells 25#
3 laps (~500m)
20 back squats 55#
20 kettlebells 25#
4 laps (~675m)
10 back squats 55#
30 kettlebells 25#
22:00 min

I'm now officially tired, if not exhausted. Still favoring my right elbow, the Lateral epicondylitis is still bothering me but not keeping me from exercise (like it did at the end of September). I believe the fish oil (Omega 3) has been helping to reduce the inflammation.

It's a Day Off and Just Another Workout

Wednesday was a day off work, but not off workout. I did the "Filthy Fifty".
50 Box Jumps (24")
50 Jumping PullUps
50 Kettlebell Swings (25#)
50 Walking Lunges
50 Knee-to-Elbows
50 Push Press (45#)
50 Back Extensions (18#)
50 Wall Ball (12#)
50 Burpees
200 Single Jump (rope) (Suppose to be 50 doubleunders but while I tried to do them, they are not happening for me right now).

In between sets I was helping someone doing a different WOD with their form on the push press or the air squats. For me it was 46 min so no improvement (except taller box and heavier KB. Last time I did this it was 35 min (June 2009).



Afterwards I met Megan (the eye surgeon from JBB who is stationed here at Andrews) for lunch in Alexandria, VA and then we went to see "Men Who Stare At Goats". Cold Stone Coffee/Choc Chip/Caramel afterwards and then we watched "Battlestar Galactica: The Plan".

New USAF Fitness - Mock Test Results

The 779th MDG/MDSS is running mock Fit Test this month - allowing us to compare our current fitness levels to the new criteria (which goes into effect the first of the year).

Here are my results from this morning. Looks like my sporatic CrossFit workouts are still paying dividends. It will be interesting to see how others do with these new standards. The bar got pushed pretty high for pushups. In the past people could still pass by doing well enough in other areas to make up for poor performance in just one (like women who cannot do many pushups). But now there is a set minimum and I fear many women will fail the pushups (and a lot of heavier men may have a hard time with the abdominal circumfrance and/or the run).



Here's an article from Air Force Times about the new fit test, and the whys behind it (hint: It's NOT testing our potential ability in combat, it's all about health risks).

PT designer explains Air Force’s new test

By Michael Hoffman - Staff writer
Posted : Wednesday Oct 28, 2009 14:16:18 EDT

Teed off about the PT test? Scratching your head over why there’s still a waist measurement? Or how come your run time counts six times more than your pushup score?

You’re not alone.

Complaints and questions are still pouring into the Air Force, even though the service unveiled the new standards five months ago.

The man with the answers is Neal Baumgartner, a retired Air Force major and exercise physiologist now working as a civilian with the 342nd Training Squadron at Lackland Air Force Base, Texas.

Baumgartner helped design the Air Force’s “Fit to Fight” fitness program in 2003 and he’s the one who two top leaders —Maj. Gen. Darrell Jones, director of force management policy, and former Chief Master Sgt. of the Air Force Rodney McKinley — turned to when they wanted to revamp the service’s PT test.

Scheduled to go into effect Jan. 1, the test is what service leaders tout as the only one in the military based on scientific research — done by Baumgartner. The Army, Navy and Marine Corps based their tests on normative standards, or the averages from past results.

Baumgartner answered some of the questions airmen still have for Air Force Times, but first he wanted to clear up the misconception that the service’s PT test measures an airman’s ability to perform his job. It doesn’t.

“[The Air Force’s fitness test] measures your health,” he said. “We are providing a standard that will test the forces fitness and health levels that should reduce health care costs and increase duty time.”

The new PT test even correlates an airmen’s run time and body composition with a low, moderate or high health risk.

Waist not
Questions always come up about the waist measurement. Airmen want to know why it doesn’t factor in height or age. Or why it’s even part of the test when the other services leave it out.

Baumgartner’s response: It’s the second best test to gauge an airmen’s health.

Other than the run, Baumgartner said, research shows an airman’s waist size predicts his overall health better than the PT test’s two other events — the pushups and sit-ups.

The larger the waist, the more intra-abdominal fat — what Baumgartner calls “dangerous fat” — a person has. It’s dangerous because it sits next to your organs. A recent study in the Netherlands found that waist size helps predict susceptibility to cancer.

Leaders chose not to scale a waist size against an airman’s height or age, Baumgartner said, because research didn’t show either factor should affect waist size.

“Your stature has no influence on the health outcome variable,” he said. “A person’s height doesn’t alter their abdominal circumference.”

And to the older officers and senior non-commissioned officers who think they should get a break on their waist, forget it, Baumgartner said. If anything, he said, the waist measurement should be smaller for older airmen.

Baumgartner explained the older you are, the less muscle and more intra-abdominal fat you have. Air Force leaders didn’t want to give airmen the impression they can get fatter as they got older — although the other PT test events are scaled for age.

The service did relax the waist measurements needed to score the maximum number of points, from 32.5 to 35 inches for men and 29 to 31.5 inches for women.

Research shows that larger waist sizes pose significant health risks, Baumgartner said. The service also didn’t want airmen pushing too hard to cut weight to reach those waist sizes, he said.

As with keeping the waist measurement, the Air Force wasn’t out to impose cruel and unusual punishment by changing the age ranges for PT scores from five to 10 years. The science just didn’t back up having 5-year groupings, Baumgartner said. After all, scientists never want to get ahead of their data and “our data separated airmen in 10-year groups,” he said.

Run with it
Plenty of conspiracy theorists wonder if the Air Force wants to train marathoners, not good airmen, with a PT test that gives 60 possible points on a 100-point test to the 1.5-mile run.

Baumgartner’s other job as a high school cross country coach certainly won’t help quell those theories, but he said the run is still the best test to judge an airmen’s health.

It best measures how a person’s body transports and uses oxygen while exercising. The better your body can do that, the more fit you are, Baumgartner said.

This is why the Air Force bumped up run scores from 50 possible points to 60.

It’s also the event where airmen need to focus hardest if they want to pass the new test. However, the run is also the most difficult event to improve on quickly.

Baumgartner recommended airmen start slow and not expect to drastically change their score in one week. It takes a disciplined approach to improve your 1.5-mile run time.

Depending on age, gender and skill level, airmen will have to devise their own running programs, but Baumgartner advised working with the fitness experts at base health and wellness centers.

Baumgartner also said PT leaders must design fitness sessions that keep airmen’s attention while providing a complete body workout. He recommended circuit training that focuses on multiple muscle groups instead of just repeating pushups, sit-ups and a short run.

“You can’t use the Johnny-off-the-shelf fix,” Baumgartner said. “It has to be part of your lifestyle.”

Here are some answers/comments/info about the USAF Fit Test, from the AFPC Fitness Program website. (My own comments are included).

Why did the Air Force revise the Air Force Fitness Program?

In the summer of 2008, then Chief Master Sergeant of the Air Force Rodney McKinley requested an Air Force audit, and it clearly revealed the fitness program needed significant improvement.

The audit revealed that unit programs did not create a "culture of fitness" needed in the Air Force. In addition, it identified inconsistencies in action taken on members who did not meet fitness standards and implementation of proper fitness testing.

Air Force Reserve Airmen (that's me) will fitness test 12 months after their last calendar year 2009 test date, then again 6 months later to progress to a biannual cycle. (My last test was in Sep 2009, so my first official test under the new system will be Sep 2010 and then Mar 2011 - both nice times of the year for Las Vegas weather).

Will there be any incentives for members who clearly demonstrate fitness excellence?

Yes. Patches are being designed for wear on the PT uniform. Patches will recognize both one-time and sustained (four consecutive tests over 2 years) performance in the Excellent category (composite score of > 90), and for scoring a perfect 100. (That perfect 100 will go to young men who are natural runners, I'm close, but that run time is not designed for a Clydesdale like me. My first 100 points this year will just have to be my only one, I'll still have the satisfaction that I earned it).

How were the minimum requirements for each component determined?

The minimum requirement for the aerobic and body composition (abdominal circumference) components was established at the cut line between moderate and high health risk associated with that component. Air Force officials want Airmen to avoid the high health risk region in order to pass the test. For pushups and sit-ups, the minimum requirements were established at the 50th and 60th percentiles, respectively, for performance among the entire U.S. population based on widely accepted fitness data. (I find that hard to believe regarding the pushups and women - my max score went from 18 to 38!)

Why did the service make the run scores harder to max out for certain age groups?

Air Force officials chose to use proven databases used by the Cooper Institute and recognized by the American College of Sports Medicine. New 1.5-mile run times that assess the most important physical fitness component, cardiorespiratory endurance or aerobic fitness, are based on the most current scientific data for age and gender. (For a max score on the run, I have to train to run a 1:53 quarter mile/7:32 mile - and maintain that speed the second 1/2 mile - I'm not saying it's impossible, but I've never enjoyed sprinting even when swimming, and at the peak of my running experience circa early 1990s I was usually in the 8 min range).

And now it's time to hit the gym.

Getting Oriented & Getting Fit

First day in a new place. Where do I go? Where should I not go? Where is the bathroom? All important pieces of knowledge. Everyone is very friendly and welcoming. I'll be using an office on the first floor, the Nutrition duty section is downstairs in the basement where the dining room is located (breakfast & lunch only for staff) and food production. You might recall reading about the CASF at Balad, packaging up wounded warriors for flights to Germany. ASF represents the next leg of the trip, from Germany to the states. Aeromedical Staging Facility has three flights a week and when they arrive there is a wonderful & fancy hot meal waiting for them in a special dining room. I'll try to get some pictures soon. It's great to see the continuation of something I saw in Iraq.

I think I managed to get my 10,000 steps in today with all the walking around the hospital, across the street to the training building, and then we had Squadron PT (Physical Training) this afternoon. This is mandatory once time a week with the group, the rest of the workout schedule is up to the individual. Today's workout featured interval running, pushups & situps - getting us ready for the practice Fit Test next month that will help us compare our current fitness level to the new standards that go into effect Jan 2010.

I'm going to get a little off track (pun intended) from talking about my first day at work (since I didn't do so much work as just inprocessing) to talk about the new fitness standards as they will relate to me (afterall, this is *my* blog).

When I moved into the 45-49 year age group, the standards were a little easier than the previous 5 years. I went from an 85.29 score to 91 (improving from "Good" to "Excellent") with a combination of better fitness and slightly easier scoring in some areas. For 2009 my goal was to earn maximum points in all areas (1.5 mile run, pushups, situps and waist circumfrence). This would require me to run faster than 12:30, do a minimum 18 pushups & 30 situps (under 1 min each) and have a waist 29" or smaller. I was pretty darn proud of myself when I did 12:08, 25 (could have done more) pushups and 40 situps with a 28.5" waist. Woot! 100 points, the best you I can be for my age group.

However, next year the standards across the USAF have changed, I'm grouped into the 40-49 year old women, and I have to be a much faster runner. Active Duty members must test twice a year (which I think is a good thing) while Reservists still only have to do it once a year.

Let's see how I would compare my numbers this year to next year's standards:
12:08 run = 59.8 out of 60 points (I'd have to speed up to <11:22 to get 60/60) - by the way, this represents a 1:29 improvement from last year!
25 pushups = 8.6/10 (my all time personal record is 40, I'll have to do 38+ to get 10/10)
38 situps = 9.5/10 (I'll need 41+ to get 10/10)
28.5" waist = 20/20 (the standard got a little easier here, <31.5" = max points)
My 100 is now 97.9. Still "Excellent" category, but no longer that perfect 100; it looks like I've gotten worse instead of improving my personal fitness.

I don't know if I'll ever run that pace (that's 7:57/mile) but at least the deductions are very minor the first 2 minutes off that speed. I will probably be able to get to that full pushup level (if I keep up with my CrossFit training and my elbow tendonitis gets better). But I foresee a lot of women not doing so well in the pushups (good thing the minimum standard for passing is only 11). I can't imagine not being able to make the minimum 18:14 for the 1.5 mile run, 11 for the pushups, 24 situps and have a waist <36 (although I saw some waists in Iraq that would not meet this criteria). From now on airmen must meet minimums in all four criteria, they cannot make up the point difference other areas.

This week in the AirForce Times is an article with the headline "New PT Test: 4 in 10 FAIL". I'll link to it when it's available online.

Getting Strong

Some interesting changes happening in my fitness levels.

Getting more comfortable jogging (finally). The Air Force fitness test pushups and situps are now a piece of cake (easy to get max points). But I would have to run the 1.5 miles in less than 12:30 to get max on the run (probably not going to happen - I've never been a runner, much less fast runner). Wish there was a standard for swimming instead - relatively I'm much better in the water. Tomorrow is another early morning 5K run. Goal is to break 29 min.

Today in CrossFit I was challenged to reach my max for a deadlift. Started at 115# lifting once then adding 10#. I got up to 155# (tried 165# and could only get it 5" off the ground). Hope my butt hurts more than my low back tomorrow (cause that would mean I was doing it correctly).


After class I managed to climb halfway up the rope (first time getting off the ground)!!! Still working on my goal of doing an unassisted pullup. Making progress. Tomorrow we'll be doing benchpress & pullup sets.