When I started CrossFit in September 2007, I wanted a consistent scaling percentage to use for workouts that were ridiculously over my head. At the time, my body weight was 181 pounds (down 15 from the high) and I wanted to start out with a solid consistent effort that would challenge me.

And then, in a flash, it occurred to me. I needed a test to measure myself against that was a decent basic barometer and gave me a score for upper body strength, core strength, and endurance that required no tools other than a stopwatch.

I use the Army Physical Fitness Test to calculate my scaling percentage. I administered an APFT test, without having any feelings whatsoever about my result. I ignored the fact that I could max my APFT when I was actually in the Army 18 years before.

The APFT is two minutes of pushups, two minutes of situps, and a two mile run. Here's the score sheet:
http://www.army.com/enlist/APFT.html

It worked out pretty well. As a beginner, I really was focused on gaining strength and stamina, but not totally killing myself. So, I took the test. Each exercise gets a score of 1 to 100. I averaged the scores for my scaling percentage (for weight or excessive reps).

Pushups: 30 (54 points)
Situps: 42 (60 points)
2 mile run: 21:59 (22 points)
Total: 136 points (136 / 3 = 45 = 45%)

Any time the CrossFit Total comes up, I retake the APFT, since I don't have a barbell/bumper set YET. The APFT isn't the be all and end all of fitness tests and CrossFit's benchmark workouts are better gauges for generalized fitness, but the APFT isn't bad.

What does CrossFit do for me with this scale?
APFT A: 136 (19 Aug 2007) - 30 PU (54 pts), 42 SU (60 pts), 21:59 run (22 pts) - FAIL
APFT I: 257 (13 Aug 2008) - 44 PU (70 pts), 72 SU (96 pts), 14:32 run (91 pts) - PASS

Without focusing on running, pushups, or situps, and following the CrossFit WODs, I nearly double my APFT score within a year.

Watch out, Fran. I'm gonna get my 6 minute time from you, babycakes.