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Pencil Neck **Joined:** 23 Oct 2009 **Posts:** 3

I agree with you!

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Olympia God **Joined:** 23 Mar 2005 **Posts:** 7412

shep1 wrote:

bigstabile wrote:

Well, interval style, short sprints will increase your long distance running ability as well as increasing your sprinting ability.

I was able to cut 5 minutes off of my 5k time by not running longer then 800m at a time when I was doing crossfit.

There's a lot to be said about "crossfit style" training for preparing for a PT test.

maybe an example of a running workout you did bigs?

Really, it wasn't even necessarily a lot of running at all. All I did was follow the crossfit workouts for a couple months. Just check out the workout archives. You don't necessarily need to do a lot of running to improve your endurance when you run. The same energy systems are used, so it's just a matter of knowing how to work them through all types of exercise.

Now, I didn't see that you were testing on the 31st. I don't really know how much you'll be able to improve your time no matter what you do by then.

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

bigstabile wrote:

shep1 wrote:

bigstabile wrote:

Well, interval style, short sprints will increase your long distance running ability as well as increasing your sprinting ability.

I was able to cut 5 minutes off of my 5k time by not running longer then 800m at a time when I was doing crossfit.

There's a lot to be said about "crossfit style" training for preparing for a PT test.

maybe an example of a running workout you did bigs?

Really, it wasn't even necessarily a lot of running at all. All I did was follow the crossfit workouts for a couple months. Just check out the workout archives. You don't necessarily need to do a lot of running to improve your endurance when you run. The same energy systems are used, so it's just a matter of knowing how to work them through all types of exercise.

Now, I didn't see that you were testing on the 31st. I don't really know how much you'll be able to improve your time no matter what you do by then.

oh,the test on the 31st i am not worried about.i need to pass the written first to be able to take the physical.i have also been running at least 5 times a week since January and taken the physical for 2 different departments and passed since then.the standards aren't very high.i just would like to get better and better.ill have to check the archives.

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

10/26
deadlift-2 warm up sets then 1x5-205
bench-1 warm up set then 3x5-175
pull ups 3x5-probably 3 real ones all together,man i sick at these.
abs

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

10/27

friend of mine is building a house and im helping him out the rest of this week.
worked 9 hours today mostly shoveling,tarring a foundation,put in a small french drain, carrying lumber,etc..i am beat tonight.

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Olympia God **Joined:** 23 Mar 2005 **Posts:** 7412

shep1 wrote:

10/27

friend of mine is building a house and im helping him out the rest of this week.
worked 9 hours today mostly shoveling,tarring a foundation,put in a small french drain, carrying lumber,etc..i am beat tonight.

Now that's a workout.

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

bigstabile wrote:

shep1 wrote:

10/27

friend of mine is building a house and im helping him out the rest of this week.
worked 9 hours today mostly shoveling,tarring a foundation,put in a small french drain, carrying lumber,etc..i am beat tonight.

Now that's a workout.

yeas it is big.trying to decide if i should still lift this week if im doing that doing the day.also sucks because i havent had time to get any runs in before the police test Saturday.

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

10/28

carried lumber for about 8 1/2 hours today and walked around in mud with about a pound stuck to each boot.my ass was beat again.no workout this evening

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

10/29

spent 11 hours today cutting and carrying lumber and carrying lumber up a ladder to the roof.my whole body is sore.id say this is my workout for the day.

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Olympia God **Joined:** 23 Mar 2005 **Posts:** 7412

I think this manual labor is better then any workout you would do in the gym.

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

bigstabile wrote:

I think this manual labor is better then any workout you would do in the gym.

haha i guess i got paid to workout in a way.only bad part was that today is probably my last day doing it.i was helping out a friend wasnt a job job as i am still looking for employment.i also didnt get to eat much these past few days or run.i just came homeand ate then it was sleep time.tom morning is the police test.

today another 9 hours of lumber carrying and cutting.my weak back has got to be getting stronger from all this.next week i will try this new workout again with added intensity.

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

well i think i passed all of the police test Saturday ill find out scoring results and where i rank on Tuesday or Wednesday.with beginning interviews for those who passed to follow the second week of November.i guess my workout will be put off at least another week because i will be going back to work again this week for my friend helping to frame in all the rooms in his cabin.

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

11-02 i found out that i passed the police test and am currently ranked 8th of the 15 that passed.im a little upset with that score.furthermore i had another 9 hour day of manual labor.i haven't slept this good in years.haha.although i am still usually tired because im used to going to bed closer to 630am rather then getting up.

diet has been crap since ive been working on this job!

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Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

so do you get the job or you still have stuff to test for ? ( how does it work in the USA?)

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Pencil Neck **Joined:** 06 Oct 2009 **Posts:** 71

JP wrote:

so do you get the job or you still have stuff to test for ? ( how does it work in the USA?)

there are a lot of steps jp and it differs from department as well as state i would imagine.everyone has interviews next week which count for another possible 20 points then they start background checks.the list is good for three years if you pass everything so you never really know when you could get a call.

i tested this summer for the other department near me and the process went as follows written test,physical test(26 push ups in a min,29 sit ups in a min,mile and a half run in under 15:30),,interview with detective conducting my background check,turned in a copy of all of my hospital records and grades in high school and college,interview with the detective and my parents,detective walked around my neighborhood talked to my neighbors about me,reference checks,mug shots/pics of my arm tattoos and fingerprinting as well as them looking at my facebook and myspace accounts,psych test,polygraph. i havent gotten a rejection letter so i believe i am still in the running but no word.before being hired i would also have to have a physical.two people i know that work for this department said it was 1 1/2 years before they were hired after testing.

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