Test #1: Max Bench Press @ 95lbs
My Results: 23 reps
Comments: This was my very first time to bench press. I asked Coach Jake to watch me in case I f**ed myself up for bad form. I had to rest in the locked position on the last two reps.
Test #2: Max Front Squat @ 95lbs
My Results: 35 reps
Comments: I held the barbell in the traditional grip/position, but after the fatigue set in I had to regrip with the bar on my chest to stay in the game. I ended up holding the barbell with both hands and balancing it dead center for my last 4 reps! If someone got a pic, I'm sure it looked gnarley!
Test #3: Max Reps deadlift @ 135lbs in 60 seconds.
My Results: 33 (-5) = 28 *I request Coach Jake to correct my total score for 5 no reps due to incorrect lifts. I want to earn my score, every rep, and legit form.
Comments: Due to my Crossfit background, I was not purposefully letting the barbell sit on the floor long enough and therfore I was "bouncing" the barbell from the floor on some of my reps. My right hamstring locked up after I was done, but with all of the adrenaline pumping I didnt feel it after a few minutes.
Test #4: 4 rounds 60 seconds on, 60 seconds off of 25 meter sprints
My Results: 34
Comments: I flat out sprinted on a couple of these to earn a point! If you didnt cross the line when the clock ran out, no point.
Test #5: Max Dead Hang Pull Ups
My Results: 8
Comments: This is an area that I need to focus on improvement. Considering I had only done Kipping pull ups before joining Atomic Athlete in June, I was surprised that I could do 8. I struggled on the last 2 with my fellow athletes and coaches cheering me on. It was awesome!
Test #6: Max Sandbag Get Ups with 60lb Sandbag in 10 minutes
My Results: 61 (score is divided by 2, my score 30.5)
Comments: For those of you who can do Turkish Get Ups with a KB, try a 60lb "non coorperative, non-ergonomic" sandbag on for size. These are killers! I had to stay in the game doing 5 on each side and not taking too many breaks although the thing was kicking my ass and sucking my positive spirit away!
Test #7 after a 10 minute break, 3 mile run under 30 minutes with a 20lb vest
My Results: 29 minutes
Comments: I was the only female to finish the test. I tried to maintain a steady pace since this part of the test is Pass/Fail.
SCORING STANDARDS
Minimum passing score is 100, and finishing the run within 30 minutes.
For male athletes less then 160#- 110 is a respectable score
- 115 is a good score
- 125+ is a great score
Miss B's Score: 158 Miss B's wt: 145lbs
I surprised myself!
