Tuesday, 21 May 2019

Weeks C26–C30

Injury

After hurting my back on April 8, I gave up working out for a month. Certainly some rest was needed in order to allow my back to recover, but I do feel like I took advantage of the excuse provided by the injury to flake out completely.

My back began to feel better after a couple of weeks (despite my not abandoning hockey), but then I re-tweaked it while trying to corral my puppy.

At that point I booked myself an ashiatsu massage at the awesome Sore Spots. The therapist was able loosen me up a bit, but she also suggested I meght benefit from seeing an osteopath or chiropractor. I chose the former, and just had my third appointment today.

On the advice of the osteopath, I skipped a week of hockey, but I went back to it this week (Week of May 19)

I also resumed workouts...

Week C25

Monday, April 8, 2019

SimpleFit, Level 6, Day 1


As many rounds as possible (AMRAP), in 20 minutes, with an 18 lb weight vest*, of:
  1. 3 Pull-Ups
  2. 6 Push-Ups
  3. 10 Air Squats

Result

*I hurt my lower back on the tenth round of squats. I think it happened because I was not engaging my core and glutes when dropping into the squat.

I removed the vest and kept going.

Rounds: 19 (63.2 s/round) (-1 cf. Previous and -4 cf. PR)
Reps: 57 pull-ups + 114 push-ups + 190 squats = 371 (3.23 s/rep)







SimpleFit, Level 6, Day 2



SimpleFit, Level 6, Day 3


Extra

Hockey, Tuesday morning.

Injury

Monday's back strain ended up knocking me out of my workout routine until May 20.

Monday, 8 April 2019

Week C24

Thursday, April 4, 2019

SimpleFit, Level 6, Day 1




As many rounds as possible (AMRAP), in 20 minutes, with a 14 lb weight vest*, of:
  1. 3 Pull-Ups
  2. 6 Push-Ups
  3. 10 Air Squats
*My log book says 16 lbs, but I re-checked the vest and it was only 14.

Result

Rounds: 20 (60.0 s/round) (±0 cf. Previous and -3 cf. PR)
Reps: 60 pull-ups + 120 push-ups + 200 squats = 380 (2.87 s/rep)

The weight vest is challenging me!

SimpleFit, Level 6, Day 2

Skipped. Busy.

SimpleFit, Level 6, Day 3

Skipped. Busy.

Extra

Hockey Tuesday morning and a three-game hockey tournament on Friday and Saturday.

Lost 2. Won 1. Came in third (of four).

Saturday, 30 March 2019

Week C23

Monday, March 25, 2019

SimpleFit, Level 6, Day 1

 

As many rounds as possible (AMRAP), in 20 minutes, with a 12 lb weight vest, of:
  1. 3 Pull-Up
  2. 6 Push-Ups
  3. 10 Air Squats

Result

Rounds: 20 (57.1 s/round) (±0 cf. Previous and -3 cf. PR)
Reps: 60 pull-ups + 120 push-ups + 200 squats = 380 (3.16 s/rep)





Another workout with the weighted vest. 

Same wieght as last week.

Same result too.

SimpleFit, Level 6, Day 2

Skipped this on Wednesday because of hockey, and then forgot to do it on Thursday.

Do it on Friday? LOLNOPE.

Saturday, March 30, 2019

SimpleFit, Level 6, Day 3



Level 6, Day 3 consists of 1 round of:
  1. 32 Pull-Ups (14–6–3–3–3–3)
  2. 64 Push-Ups (24–10–6–6–6–5–3)
  3. 64 Squats (32–16–10–6)
Time: 7m57s (-54s cf. Previous and +57s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (2.98 s/rep)
Thought I was slow, but turns out I beat my last Day 3 (two weeks ago) by almost a minute.

Extra

Hockey ×2

Week C22

Monday, March 18, 2019

SimpleFit, Level 6, Day 1

 


As many rounds as possible (AMRAP), in 20 minutes, with a 12 lb weight vest, of:
  1. 3 Pull-Up
  2. 6 Push-Ups
  3. 10 Air Squats

Result

Rounds: 20 (57.1 s/round) (-2 cf. Previous and -3 cf. PR)
Reps: 60 pull-ups + 120 push-ups + 200 squats = 380 (3.16 s/rep)

SimpleFit, Level 6, Day 2

Skipped

SimpleFit, Level 6, Day 3

Skipped

Extra

Hockey ×2

I hurt my knee during my Wednesday game, which is why I skipped Days 2 & 3.

Monday, 18 March 2019

Week C21

Monday, March 11, 2019

SimpleFit, Level 6, Day 1

 


As many rounds as possible (AMRAP), in 20 minutes, of:
  1. 3 Pull-Up
  2. 6 Push-Ups
  3. 10 Air Squats

Result

Rounds: 22 (57.1 s/round) (+1 cf. Previous and -1 cf. PR)
Reps: 66 pull-ups + 132 push-ups + 220 squats = 418 (2.87 s/rep)

I felt like I started slow, but I made good.

Wednesday, March 13, 2019

SimpleFit, Level 6, Day 2



Level 6, Day 2 consists of 5 rounds of:
  1. 6 Pull-Ups
  2. 19 Push-Ups
  3. 32 Squats

Time

  • Round 1: 63s
  • Round 2: 60s
  • Round 3: 64s
  • Round 4: 103s
  • Round 5: 123s
Total: 6m53s (+1s cf. Previous and -37s cf. PR) (82.6 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.45 s/rep)

Not bad.

Saturday, March 16, 2019

SimpleFit, Level 6, Day 3




Level 6, Day 3 consists of 1 round of:
  1. 32 Pull-Ups (12-4-3-2-2-2-2-2-2-1)
  2. 64 Push-Ups (20-10-6-4-6-6-6-6)
  3. 64 Squats (32-12-12-8)
Time: 8m51s (+4s cf. Previous and +58s cf. PR))
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.29 s/rep)

Booooo! Four seconds slower than last week! Booo! (I am fighting a cold or sinus infection.)

Extra

Hockey ×2

Sunday, 10 March 2019

Week C20

Monday, March 4, 2019

SimpleFit, Level 6, Day 1

 


As many rounds as possible (AMRAP), in 20 minutes, of:
  1. 3 Pull-Up
  2. 6 Push-Ups
  3. 10 Air Squats

Result

Rounds: 21 (57.1 s/round) (+2 cf. Previous and -2 cf. PR)
Reps: 63 pull-ups + 126 push-ups + 210 squats = 399 (3.01 s/rep)

Wednesday, March 6, 2019

SimpleFit, Level 6, Day 2



Level 6, Day 2 consists of 5 rounds of:
  1. 6 Pull-Ups
  2. 19 Push-Ups
  3. 32 Squats

Time

  • Round 1: 63s
  • Round 2: 63s
  • Round 3: 77s
  • Round 4: 103s
  • Round 5: 106s
Total: 6m52s (+1s cf. Previous and -36s cf. PR) (82.2 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.45 s/rep)

This felt slow, but was only 1s slower than last week, so: not bad.

Saturday, March 9, 2019

SimpleFit, Level 6, Day 3




Level 6, Day 3 consists of 1 round of:
  1. 32 Pull-Ups (12-5-3-2-3-2-3-2)
  2. 64 Push-Ups (20-10-6-6-6-6-5)
  3. 64 Squats (32-16-10-6)
Time: 8m47s (-2m25s cf. Previous and +54s cf. PR))
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.29 s/rep)

This was a tough workout. The number uninterrupted reps in each set was very low.

I was a little disappointed. I put the poor performance down to doing the workout late in the day, and waiting to eat breakfast until after the workout. This despite the fact that I regularly work out while fasting—I do all my Day 1 workouts fasted.

But, while looking up my previous and PR results for this post, I saw that this workout was only 55 seconds slower than my PR. That's not bad at all, considering this is my first time doing L6D3 in more than two years!

Extra

Hockey ×2