Sean D. Making Progess Daily
30 Aug
We like to share the successes, progress, and gains that members make. Here’s Sean D.’s story…
I wanted to start by thanking everyone at Crossfit PDX for the goals I have achieved throughout my duration at the gym. Thanks go not just to the coaches, but the community as well. There’s something about having a communal workout experience that drives people farther than they think they can go.
I’ve been coming to Crossfit PDX for over a year now, and the difference in my performance has been staggering. I’ve always had goals to shoot for, especially physically, as I progressed towards my main goal: to become a Pararescue jumper in the Air Force.
I’ve taken the “Physical Ability & Stamina Test” (P.A.S.T.) about five times now. It is a measurement of overall fitness that consists of two 25-meter underwater swims, a 500-meter swim, a 1.5-mile run, and as many reps as possible in 2 minutes of pull-ups, sit-ups, and push-ups.
When I started a year ago, my test times and scores barely qualified for the “minimum” standards. Sure I could do cardio, but I struggled with anything remotely strength-oriented.
Well, the workouts I have done over the last year changed this drastically. I thought swinging a 70-pound kettlebell wasn’t in the cards for me. Now after doing unbroken sets, I really reflect on how much change has happened (mentally and physically).
After extensive training and a lot of help from Scott (and the rest of the coaches), I’ve smoked my P.A.S.T. test times to the point that I consider it a “warm-up” workout — and each time I take the test I get faster.
I owe these results to the help I’ve received from Crossfit Portland. I’m now as prepared as possible for the trials that await me.
To anyone pursuing fitness for a career, to get in shape, or just to get off the couch, I couldn’t recommend this community enough. It is always scaled to a person’s individual needs, and is unique in the communal experience it provides. It’s different, day by day, so you’ll never get bored, and the results speak for themselves.
Thanks a bunch guys,
Sean D.
Sean was kind enough to send us his P.A.S.T. results, before and after. His results speak for themselves. The number in parentheses is the cut-off for the test, the second number is Sean’s first result, and the third number is his current result.
2 – 25m underwaters
500m swim: (10:07) 9:40 to 6:55 (With a beard!)
1.5m run: (9:47) 8:40 to 8:15
As many reps in 2 minutes of:
Pull-ups: (10) 10 to 24
Sit-ups: (54) 55 – 90
Push-ups: (52) 52 – 80
Sean, you are a beast! I truly enjoyed being your timer when you crushed Fran and beat your previous PR by over 3 minutes.
Best of luck in the Air Force, Sean. Those are badass PAST scores. Stay safe down range.
Sean! Always a pleasure working out with you. Way to go on your fitness and testing! I’m sure glad people like you will be out there looking after our safety. You rock! You really helped me push through workouts as I’m sure you helped others motivate too. Good luck and be safe.
Nice work Sean! Those are some serious improvements!!
Impressive!!