Throwing down this morning with The RuFF crew – Selene, Eric, Weber, and I took on the Army Physical Fitness Test (APFT) scheduled for Today (180612). We (‘Nene and I) had a brutal WOD yesterday so we were pretty sore going into this event.
Glutes were on fire, hamstrings were taught and the warm up was deliberately focused on releasing those tight areas to make this event as successful as possible for everyone involved.
For the push ups, Selene completed all of her push ups as Rx! Yes, this was a tough one for her and we were challenged to get through with minimum amount of rest to get those numbers.
Sit ups made the tight flexors even tighter. Abs fatigued quickly for me, and the resting and lacing of fingers behind the neck was a challenge for a couple of us performing them in that manner. We focus a lot on the midline strength and stability with many exercises focusing on different ranges of motion, sets, and reps to make sure we are able to keep the spine healthy. We’re going to add these sit ups in the future for variety.
Oh, the Run! We ran a two miles for the WOD yesterday so ‘Nene, and I were feeling it even more at the start of the 2 miler. Weber led from underneath the Cermak bridge on Gardner Rd with a decent pace to the Roosevelt bridge one mile turn around point.
Supporting ourselves during everything we do helps morale, and keeps us in the game. Once I reached the 1.75 mile mark I had to surge to finish with a decent time. Lungs, calves, quads burning at the end I was happy to finish my last mile with a 7:44.6 compared to my first mile of 8:33.8.
We had a great time, and it will be scheduled again. So, hope to see you out there.