The Leaning Caveman

In the last post on the topic, we laid out the Ranger Challenge and what the criteria for success was going to be.  For those of you that slept through, the goal is to meet or beat the following:

• 80 pushups in two minutes
• 80 situps in two minutes
• 12 chin ups 
• 2 miles in under 14:30

Knowing full well that I probably wasn't going to hit these numbers I took a few weeks to 'practice' so that I could at least try to show up.  Here are my initial results.

• 42 pushups
• 50 situps
• 4 chin ups
• run in 19:50

Not sure how good or bad that is for someone that is rapidly nearing the big 4-0 but I know I can do better.  The plan so far to improve my performance is to: 

1. Start running intervals in order to increase speed
   
2. Perform 15 chin ups every other day in a pyramid to failure format with one minute rest in between sets.  (i.e. failure at 4, failure at 3, failure at 3, failure at 2, failure at 2, failure at 1)
3. Use similar pyramid approaches for situps and pushups.  I'm still cooking up the exact formulation.
4. Perform the test of all pieces no more often than once every two weeks.
5. Lather, rinse, repeat.

Thinking of joining the challenge?  Leave a comment and let us know your initial scores.

I hate to admit that this particular caveman has gotten a bit complacent. I've been bopping along through the holidays, missing workouts and making excuses along the lines of "oh come on Halloween/Christmas/Thanksgiving/Flag Day/whatever only comes once a year" as I stuff ridiculous amounts of starchy death treats into my mouth.  Fortunately I saw the error of my ways before it caught up with me on the scale but after giving myself a fitness test this morning, I am clear how far I've fallen.  So what to do?  I could merely get back on the horse and continue with the status quo but this seems like a great opportunity to kick it up a notch (or five) so here's the plan.  I am instituting what I am labeling "The Ranger Fitness Challenge."  Here's what it entails:

• Pushups- Greater than 80 in 2 minutes
• Situps- Greater than 80 in 2 minutes
• Chinups- 12 or more (untimed)
• 2 Mile run- 13 minutes or less

Here are the ground rules which I am borrowing from Uncle Sam.  If you touch the ground during pushups, you're done.  If you release from the bar during chinups, you're done.  If you touch the ground during chinups, you're done.  No kipping.

For those of you that are into military type things, these are the standards for Ranger candidates at the conclusion for Phase I training in Ft. Benning.