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Old 04-07-2009, 07:40 AM   #1
Kimberly Johnston
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Army APFT

I know that there have been tons of posts about this, but here is another one! I have been doing CF for about 6 weeks now and I find that I can run much faster on the treadmill during the WODs (I like others have no way to run outside during the WODs). I have an APFT in two weeks and I am worried that the WODs may have not been enough. Can they alone improve a 2 mile run time?
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Old 04-07-2009, 07:45 AM   #2
Ryan Whitley
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Re: Army APFT

Are you trying to max it or just pass it?

I think the WOD should be good enough, but that really depends on your current physical condition.

GTG on your pushups and situps, and do 400m intervals.
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Old 04-07-2009, 07:50 AM   #3
Zachariah Franklin
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Re: Army APFT

The easiest way to tell is to go out and do a 2 mile run for time. The WOD improves the run with some, but others may need more specific training for the time they want.
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Old 04-07-2009, 08:15 AM   #4
Harley Jennings
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Re: Army APFT

If you are pretty weak and slow to begin with then yes 6 weeks of crossfit is going to improve you physically in most areas.

You need to get out and run on the ground if possible, the treadmill can mess you up if you aren't careful. Can you run on your PT route before the APFT? That would be best.
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Old 04-07-2009, 08:22 AM   #5
Robert D Taylor Jr
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Re: Army APFT

Two weeks may or may not be enough time, but, it seems reasonable to spend some time prepping for a PFT to me. It is purely functional in that passing is a condition of employment. I would spend the next week or so doing 400s x5 or so with as short a recovery as I can manage, and take 2-3 days completely off prior to the test, maybe just stretching and a short shuffle to stay loose.
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Old 04-08-2009, 02:53 AM   #6
Kimberly Johnston
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Re: Army APFT

Thanks for all the advice. I went out yesterday and ran the two mile for time and was shocked at my 8 minute miles. I still had energy left over!! It was incredible. CF is awesome and in two weeks, I think I can be even faster
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Old 04-10-2009, 10:20 AM   #7
Lara Lewis
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Re: Army APFT

Freakin' awesome!

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Old 04-10-2009, 03:50 PM   #8
Charles Burnett
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Re: Army APFT

Cross fit will work for a PT test.

I've done nothing but CF and CFE and maxed the last PT no problem. I got up on the pushups, situps (after 91 couldn't remember my max) and ran a 12:35. I'm not the best out there, but I did no PT test specific training before the PT test day (in fact I did very little upper body because I'm resting my right arm from golfer's elbow - so I did hardly anything that involved a pull (pull up, snatch, clean, deadlift, KB swing on that arm etc.)

CF will work.

Just wake up early enough to eat a small paleo/zone snack, hydrate and then...3-2-1- GO!!!
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Old 04-12-2009, 04:47 AM   #9
Harley Jennings
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Re: Army APFT

Charles, that pre APFT snack you suggest is might work for you, but will not work for everyone. Many people can't handle anything on their stomach before a work out. Do what works for your body. I for one will do much better fasted.
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Old 04-12-2009, 06:58 AM   #10
Travis Loest
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Re: Army APFT

I started CrossFit after taking a APFT within 3 months I was maxing my push ups and sit ups, I was faster on the run by maybe 5 seconds, in 6 months I was maxing my push ups and sit ups within the first minute and the run pretty much stayed the same. That's not to say I didn't improve, I was toting around alot more muscle mass and not slowing down. Mind you this was also in 06 when I was in Iraq and able to follow the WOD religiously and did not do Army PT at all.
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