apollolee

 

Personal Bests

Page history last edited by Apollo Lee 2 days ago

All data since 27 July 2007.  Bodyweight: 196 lb (27 Jul 2007) -> 150 lb (31 Dec 2007).

 

Running

 

  • 2 miles: 14:19.86 (24 May 2009)
  • 13 laps (5.3 km): 24:17.15 (10 Aug 2008)
  • 26 laps (10.5 km): 54:27.61 (01 Jul 2009)

 

Girl WODs

 

  • Annie: 13:05.82 (29 Oct 2009)

    5 rounds for time (50, 40, 30, 20, 10 reps): double unders, situps

  • Angie: 28:51.10 (26 Sep 2009)

    For time: 100 pullups, 100 pushups, 100 situps, 100 squats (complete all of set before moving on to next exercise).

  • Barbara: 39:45.59 (03 Mar 2009)

    5 rounds for time: 20 pullups, 30 pushups, 40 situps, 50 squats

  • Cindy: 16 rounds + 5 pullups + 10 pushups (09 Jun 2009)

    Max rounds in 20 min of: 5 pullups, 10 pushups, 15 squats

  • Diane (scaled): 12:10.55 (16 May 2009)

    3 rounds for time (21, 15, and 9 reps) of: DB deadlifts (2x35#), handstand pushups (against wall, 3" descent)

  • Diane's Whiny Little Sister: 15:29.38 (08 May 2008)

    3 rounds for time (21, 15, and 9 reps) of: DB deadlifts (2x35#), handstand pushups (knees on table), kettlebell swings (53# KB), sumo deadlift high pulls (53# KB)

  • Elizabeth (scaled): 06:00.93 (17 Apr 2008)

    3 rounds for time (21, 15, and 9 reps) of: DB cleans (2x35#), parallel chair dips

  • Elizabeth (scaled): 11:04.68 (02 Sep 2009)

    3 rounds for time (21, 15, and 9 reps) of: DB squat cleans (2x35#), ring dips

  • Fran (scaled): 07:15.89 (11 Oct 2009)

    3 rounds for time (21, 15, and 9 reps) of: DB thrusters (2x35#), pullups

  • Grace (scaled): 06:31.97 (08 May 2009)

    For time: 30 reps DB clean & jerk (2x35#)

  • Helen: 12:49.72 (15 Apr 2009)

    3 rounds for time: 425 m run, 21 kettlebell swings (53#), 12 pullups

  • Isabel (scaled): 18:49.05 (22 Sep 2008)

    For time: 30 DB snatch (30 each side) (35#)

  • Jackie: 16:28.98 (06 Mar 2009)

    For time: 100 sumo deadlift high pulls (53# kettlebell), 50 DB thrusters (2x25#), 30 pullups
  • Karen: 15:43.74 (20 Aug 2009)

    For time: 150 dumbbell thrusters (2x20# DB)

  • Kelly: 29:52.53 (01 Feb 2009)

    5 rounds for time: 425 m run, 30 box jumps, 30 DB thrusters (2x20#)

  • Linda (scaled): 12:21.92 (12 Aug 2009)

    10 rounds for time (10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps): DB deadlifts, bench presses, cleans (all at 2x35# DB)

  • Lynne (scaled): 10:58.25 (24 Jul 2009)

    5 rounds for time: 10 DB bench presses (2x35#), 10 ring pullups

  • Nancy (scaled): 24:08.89 (03 Apr 2009)

    5 rounds for time: 400 m run, 15 overhead squats (2x25# DB)

  • Nicole: 6 rnds = 6 * (425 m run + 10 pullups) + 420 m run = 2970 m run + 60 pullups (30 Mar 2009)

    Max rounds in 20 min of: 400 m run, max reps pullups

     

 

Hero WODs

 

  • Danny (scaled): 3 rounds + 30 jumps (16 Apr 2009)

    Max rounds in 20 min of: 30 tuck jumps, 20 push presses (2x35# DB), 30 ring pullups

  • DT (scaled): 10:02.05 (14 Apr 2009)

    5 rounds for time: 12 deadlift, 9 hang power clean, 6 push jerk (2x35# DB all)

  • Eights for Nate: 8 rounds (12 Feb 2008)

    Max rounds in 20 min of: 8 pullups, 8 dips, 8 handstand pushups, 8 kettlebell swings

  • Erin (scaled): 22:26.12 (01 Jun 2009)

    5 rounds for time: 15 dumbbell split cleans (2x35# DB), 21 pullups

  • Joshua (scaled): 31:48.25 (21 Feb 2009)

    3 rounds for time: 15 DB snatches (35#) left side, 15 pullups, 15 DB snatches (35#) right side, 15 pullups

  • JT: 19:48.62 (02 Aug 2009)

    3 rounds for time (21, 15, and 9 reps) of: handstand pushups, parallel bar dips, pushups
  • Michael: 19:31.90 (22 May 2009)

    3 rounds for time: 800 m run, 50 back extensions, 50 situps

  • Murph: 52:39.56 (17 Mar 2008)

    For time: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run (subdivide pullups, pushups and squats as required)

  • Nate (scaled): 11 rounds (27 Oct 2009)

    Max rounds in 20 min of: 2 muscle ups, 4 handstand pushups, 8 kettlebell swings (53# KB)

  • Randy (scaled): 12:43.70 (13 Feb 2008)

    For time: 75 power snatches (2x15# DB)

  • Tommy V (scaled): 23:56.66 (23 Oct 2009)

    For time: 21 thrusters (2x35# DB), 120 sumo deadlift high pulls (35# kettlebell), 15 thrusters, 90 sumo deadlift high pulls, 9 thrusters, 60 sumo deadlift high pulls

  • Tyler (scaled): 25:02.81 (17 Oct 2009)

    5 rounds for time: 7 muscle ups (rings @ 65"), 21 sumo deadlift high pulls (53# kettlebell)

 

Miscellaneous Workouts

 

  • Evil Dozen: 36:30.60 (08 Feb 2008)

    For time: 25 walking lunges, 20 pullups, 50 tuck jumps, 40 rope jumps, 25 chair dips (weighted to 30#), 20 knees to elbows, 20 kettlebell swings (53#), 30 situps, 20 hang power cleans (2x35# DB), 25 good mornings (25# DB), 30 thrusters (2x30# DB), 30 sumo deadlift high pulls (35# KB)

  • Fight Gone Somewhat Douchey: 200 pts (19 Mar 2008)

    3 rounds: 1 min DB thrusters (2x20#), 1 min sumo deadlift high pull (53# KB), 1 min DB push press (2x35#), 1 min kettlebell swing (53#); rest 1 min between rounds

  • Fight Gone Bad: 262 pts (04 Aug 2009)

    3 rounds: 1 min sumo deadlift high pull (53# KB), 1 min thruster (2x20# DB), 1 min KB swing (53# KB), 1 min double under, 1 min DB push press (2x35# DB); rest 1 min between rounds

  • Fight Gone Bad (scaled): 237 pts (29 Jun 2008)

    3 rounds: 1 min row (calories), 1 min wall balls (20# ball, 10' target), 1 min sumo deadlift high pull (35# KB), 1 min box jumps (24" box), 1 min DB push press (2x20# DB); rest 1 min between rounds

  • Filthy Fifty: 31:31.84 (16 Aug 2009)

    For time: 50 box jumps, 50 jumping pullups, 50 kettlebell swings (35#), 50 walking lunge, 50 knees to elbows, 50 DB push press (2x20#), 50 back extensions (35# KB), 50 thrusters (2x20# DB), 50 burpees, 50 double unders

  • Jeremy (scaled): 16:56.97 (25 Jul 2008)

    3 rounds for time (21, 15, 9 reps) of: dumbbell overhead squats (2x20# DB), burpees

  • Mile and Squats: 19:44.30 (21 Feb 2008)

    4 rounds for time: 400 m run, 50 squats

  • Nasty Girls (scaled): 28:00.52 (25 Jan 2008)

    3 rounds for time: 50 squats, 28 weighted pushups (30 lb in backpack), 28 weighted dips (30 lb in backpack), 10 hang power cleans (2x35# DB)

  • Tabata Something Else: 301 pts (09 Aug 2009)

    32 rounds for reps (8 rounds each of pullups, pushups, situps, squats): 20 s work, 10 s rest

 

PT Tests

 

APFT

The APFT consists of three exercises.  2 minutes of pushups for max reps.  2 minutes of situps for max reps.  2 mile run for time.  Scoring is based on US Army Physical Fitness standard.

 

  1. APFT A: 136 (19 Aug 2007) - 30 PU (54 pts), 42 SU (60 pts), 21:59 run (22 pts) - FAIL
  2. APFT B: 197 (20 Oct 2007) - 35 PU (59 pts), 52 SU (72 pts), 16:57 run (66 pts) - FAIL
  3. APFT C: 220 (28 Nov 2007) - 46 PU (70 pts), 55 SU (75 pts), 15:57 run (75 pts) - PASS
  4. APFT D: 221 (26 Dec 2007) - 46 PU (70 pts), 54 SU (74 pts), 15:43 run (77 pts) - PASS
  5. APFT E: 231 (01 Jan 2008) - 48 PU (72 pts), 56 SU (76 pts), 15:12 run (83 pts) - PASS
  6. APFT F: 251 (05 Apr 2008) - 46 PU (72 pts), 66 SU (89 pts), 14:44 run (90 pts) - PASS
  7. APFT G: 251 (30 May 2008) - 46 PU (72 pts), 67 SU (91 pts), 14:57 run (88 pts) - PASS
  8. APFT H: 248 (28 Jul 2008) - 47 PU (73 pts), 63 SU (86 pts), 14:51 run (89 pts) - PASS
  9. APFT I: 257 (13 Aug 2008) - 44 PU (70 pts), 72 SU (96 pts), 14:32 run (91 pts) - PASS
  10. APFT J: 251 (24 Jan 2009) - 48 PU (74 pts), 65 SU (88 pts), 14:49 run (89 pts) - PASS
  11. APFT K: 265 (10 Mar 2009) - 54 PU (81 pts), 70 SU (94 pts), 14:47 run (90 pts) - PASS
  12. APFT L: 271 (10 Apr 2009) - 55 PU (82 pts), 75 SU (99 pts), 14:44 run (90 pts) - PASS
  13. APFT M: 286 (24 May 2009) - 66 PU (93 pts), 80 SU (100 pts), 14:19 run (93 pts) - PASS
  14. APFT N: 283 (29 Jun 2009) - 65 PU (92 pts), 80 SU (100 pts), 14:40 run (91 pts) - PASS
  15. APFT O: 287 (04 Nov 2009) - 70 PU (97 pts), 90 SU (100 pts), 14:43 run (90 pts) - PASS

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