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Radii · 08-27-2014, 07:42 PM

Testing for this month is completed for me:

Endurance Test

-- So last month was their first month of doing this, and they decided they made the test too easy. Hate to agree with them, but it was. They wanted it so that not everyone would finish in the allotted time and it would be a challenge for everyone. Some people finished it in 11-12 minutes, and even I finished in under 20. Here's what it looked like this month:

500m run
20 pushups (knee, not quite full range of motion)
20 TRX Band Squats (a little easier than bodyweight)
20 bent over rows (8 kg kettlebells)
20 kettlebell swings (8 kg kettlebell)
20 push press (15 lb dumbbells)
100 jump ropes (my uncoordinated ass just gets to jump 100 times)
20 push press (15 lb dumbbells)
20 kettlebell swings (8 kg)
20 bent over rows (8 kg kettlebells)
20 TRX Band Squats
20 pushups (knees, not quite full range of motion)
500m run

For those that were paying attention last month, the runs were 250 meters, and every set was 15, not 20. so this is significantly harder. They set the clock at 25 minutes as well (instead of 30), and I couldn't finish in time, but I told the trainer I wanted to finish and to keep timing me.

My time is 28 minutes, 15 seconds.

So for this I don't have a direct comparison, but I know damn well this is not something I could have even finished a month ago. At best I would have walked everything instead of jogged.

Another judgement for improvement is that I finished just 15 seconds or so behind one woman that was there. Last month on the easier test she finished a good 3-4 minutes before me.

So the goal is to keep using the same weights until you get under 20 minutes. Once you get under 20 minutes, increase weight. We'll see where I'm at in another month.

Timed Test

The first three are of the "how many can you do in a minute" variety:

Pushups: 15 from knees, 7 more elevated (arms on bench instead of the floor) - Last month 7 knees/9 bench
Situps: 4 situps/28 crunches (last month 33 crunches)
60 degree TRX Band Rows: 21 (so I wrote down that I did 23 last month, but my trainer wrote down 17. Unsure who was right!

Plank: held for 81 seconds from knees (last month was 51 seconds)
Half Mile Run: 7 minutes 1 second (last month 7:31)

MASSIVE improvements everywhere, I'm really happy. Those 4 situps are monumentally hard for me, so being able to do any and still do some crunches is big. I doubled the number of pushups I can do from my knees, we won't be using the bench for the elevated pushups at all anymore.

Plank time went up 60%. I can actually hold a plank from my toes now, but not for very long, like 10 seconds. So trainer told me to go ahead and smash my time from knees this month, next month we'll start from toes and set a new baseline.

The run, well, I would bet my life that its not an actual half mile. But whatever, it was the same distance as last time and my time improved by 30 seconds.

All of this progress was expected based on how I did during the month of course, but I'm thrilled to see it measured anyway.

08-27-2014, 07:42 PM	#2087
Radii Head Coach Join Date: Jul 2001	Testing for this month is completed for me: Endurance Test -- So last month was their first month of doing this, and they decided they made the test too easy. Hate to agree with them, but it was. They wanted it so that not everyone would finish in the allotted time and it would be a challenge for everyone. Some people finished it in 11-12 minutes, and even I finished in under 20. Here's what it looked like this month: 500m run 20 pushups (knee, not quite full range of motion) 20 TRX Band Squats (a little easier than bodyweight) 20 bent over rows (8 kg kettlebells) 20 kettlebell swings (8 kg kettlebell) 20 push press (15 lb dumbbells) 100 jump ropes (my uncoordinated ass just gets to jump 100 times) 20 push press (15 lb dumbbells) 20 kettlebell swings (8 kg) 20 bent over rows (8 kg kettlebells) 20 TRX Band Squats 20 pushups (knees, not quite full range of motion) 500m run For those that were paying attention last month, the runs were 250 meters, and every set was 15, not 20. so this is significantly harder. They set the clock at 25 minutes as well (instead of 30), and I couldn't finish in time, but I told the trainer I wanted to finish and to keep timing me. My time is 28 minutes, 15 seconds. So for this I don't have a direct comparison, but I know damn well this is not something I could have even finished a month ago. At best I would have walked everything instead of jogged. Another judgement for improvement is that I finished just 15 seconds or so behind one woman that was there. Last month on the easier test she finished a good 3-4 minutes before me. So the goal is to keep using the same weights until you get under 20 minutes. Once you get under 20 minutes, increase weight. We'll see where I'm at in another month. Timed Test The first three are of the "how many can you do in a minute" variety: Pushups: 15 from knees, 7 more elevated (arms on bench instead of the floor) - Last month 7 knees/9 bench Situps: 4 situps/28 crunches (last month 33 crunches) 60 degree TRX Band Rows: 21 (so I wrote down that I did 23 last month, but my trainer wrote down 17. Unsure who was right! Plank: held for 81 seconds from knees (last month was 51 seconds) Half Mile Run: 7 minutes 1 second (last month 7:31) MASSIVE improvements everywhere, I'm really happy. Those 4 situps are monumentally hard for me, so being able to do any and still do some crunches is big. I doubled the number of pushups I can do from my knees, we won't be using the bench for the elevated pushups at all anymore. Plank time went up 60%. I can actually hold a plank from my toes now, but not for very long, like 10 seconds. So trainer told me to go ahead and smash my time from knees this month, next month we'll start from toes and set a new baseline. The run, well, I would bet my life that its not an actual half mile. But whatever, it was the same distance as last time and my time improved by 30 seconds. All of this progress was expected based on how I did during the month of course, but I'm thrilled to see it measured anyway.