Week B25

SimpleFit, Level 6, Day 1

Monday, November 14, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 19 (63.2s/round) (-1 cf. Previous, -5 cf. PR)
Reps: 57 Pull-Ups + 114 Push-Ups + 190 Air Squats = 361 (3.3 s/rep)

After Saturday's Day 3, which was a dreary slog, I posted some questions about how to make Day 3 more successful. The advice I got (Thanks Neil. Thanks Steven.) had me thinking the best option was to do DEAD-HANG pull-ups, instead of the do-whatever-I-want-to-get-to-the-bar–style pull-ups I have been doing for years.

This is a big change. A change for my body—yes—but more of a change for my mind, which expects my workouts to feel a certain way and yield certain results. The change may stick. It may not.

19 rounds with dead-hang pull-ups compares favourably to results achieved with the old anything goes form. Not bad.

SimpleFit, Level 6, Day 2

Thursday, November 17, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m17s
• Round 2: 1m11s
• Round 3: 1m40s
• Round 4: 1m15s
• Round 5: 1m17s

Total: 9m0s (+1m09s cf. previous, +1m26s cf. PR) (108 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.89 s/rep)

I did DEAD-HANG pull-ups today, and, as expected, it slowed me down.

SimpleFit, Level 6, Day 3

Saturday, November 19, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (0-4-3-2-3-2-2-2-2-2)
2. 64 Push-Ups (24-10=10-7-6-4-3)
3. 64 Squats (32-16-16)

Time: 11m12s (+37s cf. Previous, +2m8s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (4.2 s/rep) (Previous: 3.9 s/rep )

Per Day 1 and Day 2, today’s Day 3 was done with DEAD-HANG pull-ups, yeilding a time only 37s slower than last week (though it was a full two minutes and 8 seconds slower than my PR).

My form was not perfect, but was still pretty darn dead-hangy.

Week Over Week

Over the whole week, I did 806 reps, in 2,412 seconds, or 3.0 s/rep.

Last week, I managed 882 reps, in 2,306 seconds, or 2.6 s/rep.

Week B24

SimpleFit, Level 6, Day 1

Monday, November 7, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 23 (52.2s/round) (+1 cf. Previous,  -1 cf. PR)
Reps: 69 Pull-Ups + 138 Push-Ups + 230 Air Squats = 437 (2.7 s/rep)

I spent most of the weekend continuing the renovation work in my basement. (The renovation is to provide a bedroom and bathroom for my son.)

The most recent work in the basement was application of spray foam insulation. My gym is in the utility room...and so is the boiler. So, I am now working out in a well-insulated boiler room, during heating season. It was hot.

Of course, I was tired, on account of the busy weekend. With the heat and fatigue, I am doubly pleasantly surprised with today’s good result!

SimpleFit, Level 6, Day 2

Wednesday, November 9, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m19s
• Round 2: 1m17s
• Round 3: 1m19s
• Round 4: 1m59s
• Round 5: 1m59s

Total: 7m51s (-13s cf. previous, +17s cf. PR) (94.2 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.65 s/rep)

Day 2 is always hard.

SimpleFit, Level 6, Day 3

Friday, November 11, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (15-3-3-3-2-2-2-2-2)
2. 64 Push-Ups (22-10-6-6-6-6)
3. 64 Squats (30-6-10-10-8)

Time: 10m35s (+1m31s cf. Previous, +1m31s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.9 s/rep)

Eesh. I am not very happy with this time!

In the good ol' days, I could do 20 or more pull-ups before taking a rest. This was the foundation for beating Day 3 on Levels 6, 7, and 8. I can't seem to do this anymore. I think I know why, but there is not an easy solution.

The reason I can't do 20 pull-ups in one belt, is that my pull-up bar is now located in my basement, suspended from the floor joists of the floor above. Previously, the bar was in the very tall living room doorway. I could really throw myself around, and could kip with impunity. In the new setup, there is not a great deal of room between the bar and the joists, so I have to be careful, or I will bash my head.

Solutions

1. Hang the bar a bit lower.
   
   Problem: bar is already not very far above the floor.


2. Instead of focusing on speed, focus on technique.
   
   I could try doing dead hang pull-ups with perfect form. I doubt I would ever beat Day 3 on Level 6. Day 3 on Level 5 might still be too much. But, maybe this is a way to get stronger, without going faster?


3. Move my workouts somewhere else.
   
   There is no other suitable space in my house, so I would have to find a gym.
   
   Problem: gym takes way more time out of my day.

Weeks B22 & B23

Week B22

SimpleFit, Level 6, Day 1

Tuesday, October 25, 2016

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 (54s/round) (-2 cf. Previous, -2 cf. PR)
Reps: 66 Pull-Ups + 132 Push-Ups + 220 Air Squats = 418 (2.87 s/rep)

SimpleFit, Level 6, Day 2: Skipped

 

SimpleFit, Level 6, Day 3: Skipped

Week B23

Week B18 was a rest week due to contuing renovation work in my gym.

Week B21

SimpleFit, Level 6, Day 1

Monday, October 17, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 24 (50s/round) (+1 cf. Previous, +1 cf. PR)
Reps: 72 Pull-Ups + 144 Push-Ups + 240 Air Squats = 456 (2.63 s/rep)

SimpleFit, Level 6, Day 2:

Thursday, October 20, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m22s
• Round 2: 1m07s
• Round 3: 1m11s
• Round 4: 1m45s
• Round 5: 2m03s 

Total: 7m28s (-15s cf. previous, +10s cf. PR) (89.6 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.57 s/rep)

SimpleFit, Level 6, Day 3

Friday, October 21, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (16-3-3-3-3-2-2)
2. 64 Push-Ups (26-8-6-6-6-6)
3. 64 Squats (36-14-14)

Time: 9m04s (±0s cf. Previous, +11s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.4 s/rep)

I nailed the exact same time as my previous Day 3. Super weird. Also, a slow time, which I attribute to having done Day 2 only the day before.

Week B20

SimpleFit, Level 6, Day 1

Monday, October 10, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 23 (52.2s/round) (+3 cf. Previous,  ±0 cf. PR)
Reps: 69 Pull-Ups + 138 Push-Ups + 230 Air Squats = 437 (2.7 s/rep)

SimpleFit, Level 6, Day 2

Wednesday, October 12, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m09s
• Round 2: 1m11s
• Round 3: 1m16s
• Round 4: 1m55s
• Round 5: 2m12s 

Total: 7m43s (-1s cf. previous, +4s cf. PR) (92.6 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.62 s/rep)

SimpleFit, Level 6, Day 3: Skipped

Another week with only two of three workouts completed…is much better than a week with only one workout, or none at all!

Weeks B18 & B19

Week B18

Week B18 was a “rest” week due to contuing renovation work in my “gym”.

Week B19

SimpleFit, Level 6, Day 1

Wednesday, October 5, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 20 (60s/round) (-3 cf. Previous, -3 cf. PR)
Reps: 60 Pull-Ups + 120 Push-Ups + 200 Air Squats = 380 (3.2 s/rep)

 

 

SimpleFit, Level 6, Day 2: Skipped

SimpleFit, Level 6, Day 3

Friday, October 7, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (16-3-3-2-2-2-2-2)
2. 64 Push-Ups (24-6-6-6-6-6)
3. 64 Squats (33-10-10-11)

Time: 9m04s (+11s cf. Previous, +11s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.4 s/rep)

Not a bad result, considering I’ve missed a few workouts of late.

Week B17

SimpleFit, Level 6, Day 1

Tuesday, September 20, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 23 (PR) (52.1s/round) (+2 cf. Previous, +2 cf. PR)
Reps: 69 Pull-Ups + 138 Push-Ups + 230 Air Squats = 437 (2.7 s/rep)

Twenty-three rounds! And this after starting the day with the first hockey game of the season!

SimpleFit, Level 6, Day 2

Wednesday, September 14, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m11s
• Round 2: 1m07s
• Round 3: 1m25s
• Round 4: 1m50s
• Round 5: 2m11s 

Total: 7m44s (-58s cf. previous, +5s cf. PR) (92.8 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.6 s/rep)

SimpleFit, Level 6, Day 2: Skipped

Week B16

SimpleFit, Level 6, Day 1

Monday, September 12, 2016

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 (57.1s/round) (±0 cf. Previous, ±0 cf. PR)
Reps: 63 Pull-Ups + 126 Push-Ups + 210 Air Squats = 399 (3.0 s/rep)

I got off to a strong start (5 rounds in 2 minutes), but wound up only matching last week's tally. But it was a tough workout, I couldn't have gone much harder.

 

SimpleFit, Level 6, Day 2

Wednesday, September 14, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m25s
• Round 2: 1m21s
• Round 3: 1m32s
• Round 4: 2m00s
• Round 5: 2m09s 

Total: 08m42s (-19s cf. previous, +1m03s cf. PR) (104.4 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.8 s/rep)

SimpleFit, Level 6, Day 3

Friday, September 16, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (14-4-3-3-3-2-2-1)
2. 64 Push-Ups (32-6-6-4-4-4-4-2)
3. 64 Squats (35-13-10-6)

Time: 08m53s (PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.3 s/rep)

The is was my first time doing L6D3. It is 25% more reps than L5D3, and each rep took 38% longer to perform than each rep of my best L5D3.

If I could have maintained the same rep time as L5D3, I would have got this done in 6m24s.
To beat this level, I will need a rep time of 1.85s, which is 29% faster than my L5D3 rep time, and 78% faster than what I managed today.

Neat.

Week B15

SimpleFit, Level 6, Day 1

Tuesday, September  6, 2016

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 (PR) (57.1s/round) (+1 cf. Previous, +1 cf. PR)
Reps: 63 Pull-Ups + 126 Push-Ups + 210 Air Squats = 399 (3.0 s/rep)

As on my last Day 1, I was not feeling very energetic today.

SimpleFit, Level 6, Day 2

Wednesday, September 7, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m13s
• Round 2: 1m12s
• Round 3: 1m40s
• Round 4: 1m56s
• Round 5: 3m00s (estimated—my timer ran out before I finished)

Total: 09m01s (+ 82s cf. previous, +82s cf. PR) (108.2 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.9 s/rep)

I completed the first three rounds 25 seconds faster (245s cf. 269s) than last week, but crashed in the last two rounds.

I skipped Day 3, again.

Weeks B13 & B14

Week B13

Week B13 was a rest week due to contuing renovation work in my “gym”.

Week B14

SimpleFit, Level 6, Day 1

Monday, August 29, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 6 Push-Ups
3. 10 Air Squats

Result

Rounds: 20 (60s/round) (PR)
Reps: 60 Pull-Ups + 120 Push-Ups + 200 Air Squats = 380 (3.2 s/rep)

Not feeling very energetic today—hence the very droopy, lopsided poses below—but happy all the same to have got my workout done!

SimpleFit, Level 6, Day 2

Wednesday, August 31, 2016

Level 6, Day 2 consists of 5 rounds of:

1. 6 Pull-Ups
2. 19 Push-Ups
3. 32 Squats

Time

• Round 1: 1m23s
• Round 2: 1m16s
• Round 3: 1m50s
• Round 4: 1m25s
• Round 5: 1m45s (estimated—my timer ran out before I finished)

Total: 07m39s PR (+/- 0s cf. previous, +/- 0s cf. PR) (91.8 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.6 s/rep)

L6D2 has 55 more reps than L5D2. This is a significant increase that requires considerably more endurance. My last and best time per round on L5D2 was 0.9 seconds. Today, it was 1.6 seconds, or 1.8 times as long.

I skipped Day 3.

Week B12

SimpleFit, Level 5, Day 1

Wednesday, August 16, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 26 (+2 cf. previous, +1 cf. PR) (46s/round)
Reps: 78 Pull-Ups + 130 Push-Ups + 208 Air Squats = 416 (3.0 s/rep)

SimpleFit, Level 5, Day 2

Wednesday, August 10, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats

Time

• Round 1: 52s
• Round 2: 50s
• Round 3: 52s
• Round 4: 51s
• Round 5: 51s

Total: 04m15s PR (-10s cf. previous, -10s cf. PR) (51s/round)
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.1 s/rep)

SimpleFit, Level 5, Day 3

Friday, August 12, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (20-2-2-2)
2. 51 Push-Ups (30-8-7-5)
3. 51 Squats (32-19)

Time: 04m59s (-28s cf. previous, -27s cf. PR) = 8.6% faster)
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.3 s/rep)

Eked my way onto Level 6!

Weeks B10 & B11

Week B10 was a rest week due to renovation work in my “gym”.

SimpleFit, Level 5, Day 1

Monday, August 8, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 24 (-1 cf. previous, -1 cf. PR) (48s/round)
Reps: 72 Pull-Ups + 120 Push-Ups + 192 Air Squats = 384 (3.1 s/rep)


After a week off, I thought I might hit a new PR with my well-rested muscles. WRONG...but not by much.

SimpleFit, Level 5, Day 2

Wednesday, August 10, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats

Time

• Round 1: 53s
• Round 2: 53s
• Round 3: 54s
• Round 4: 50s
• Round 5: 55s

Total: 04m25s PR (+/- 0s cf. previous, +/- 0s cf. PR) (53s/round)
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.2 s/rep)

SimpleFit, Level 5, Day 3

Friday, August 12, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (17-13-3-3-2-1)
2. 51 Push-Ups (26-5-6-7-5)
3. 51 Squats (30-14-7)

Time: 05m27s (-25s cf. previous, -24s cf. PR) = 7.1% faster)
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.4 s/rep)

A much better time. Pull-up form was not great.

Week B9

SimpleFit, Level 5, Day 1

Monday, July 25, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 25 (+2 cf. previous, PR) (48s/round
Reps: 75 Pull-Ups + 125 Push-Ups + 200 Air Squats = 200 (6.0 s/rep)

What a workout! I got 14 rounds done in the first 10 minutes, so I could…“relax”…a bit during the second half of the workout. R-i-i-i-i-ght.

SimpleFit, Level 5, Day 2

Wednesday, July 27, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats 

Time

• Round 1: 55s
• Round 2: 51s
• Round 3: 52s
• Round 4: 52s
• Round 5: 55s 

Total: 04m25s PR (-27s cf. previous) (53s/round)
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.2 s/rep)

1.2s/rep is pretty quick!

SimpleFit, Level 5, Day 3

Friday, July 29, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (16-5-3-2)
2. 51 Push-Ups (20-10-8-5-4-2-2)
3. 51 Squats (30-11-4-6)

Time: 05m52s (+1s cf. previous (and cf. PR) = 0.2% slower)
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.8 s/rep)

I did not get 16.9% faster. Instead, I got 0.28% slower—which is very frustrating. (I am using italics instead of swearing. I hope I am getting my frustration across.)

I felt quite strong going in, too.

This means I can look forward to giving L5D1 another try. Can I best my PR of 25 rounds?

Week B8

SimpleFit, Level 5, Day 1

Monday, July 18, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 23 PR (+3 cf. previous) (60s/round)
Reps: 69 Pull-Ups + 115 Push-Ups + 184 Air Squats = 368 (3.3 s/rep)

Look at my garden!

SimpleFit, Level 5, Day 2

Wednesday, July 20, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats 

Time

• Round 1: 62s
• Round 2: 58s
• Round 3: 55s
• Round 4: 54s
• Round 5: 62s 

Total: 04m52s PR (-70s cf. previous) (00m58s/round)
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.3 s/rep)

1.3s/rep is pretty quick!

SimpleFit, Level 5, Day 3

Friday, July 22, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (16-4-3-3)
2. 51 Push-Ups (20-10-8-7-3-3-)
3. 51 Squats (30-12-9)

Time: 05m51s PR (-71s cf. previous = 16.8% faster)
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.7 s/rep)

Last week, I calculated that I needed to get 16.9% faster each week in order to beat Level 5 next week. 16.8% is pretty close!

Week B7

SimpleFit, Level 5, Day 1

Monday, July 11, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 20 (+2 cf. previous, PR) (60s/round) + 1 round completed after time expired
Reps: 60 Pull-Ups + 100 Push-Ups + 60 Air Squats = 320 (3.8 s/rep)


This was a good workout. I went to failure on pull-ups and push-ups were difficult. (I didn't fail to get my chin above the bar on the pull-ups, but it took poor form to get me there on later reps.)

I increased my tally of rounds by 2, but very likely still have a few more weeks at the level: my experience with Simplefit tells me that I need to crank out 25-30 rounds on Day 1 in order to achieve a sub-five-minute Day 3

SimpleFit, Level 5, Day 2

Tuesday, July 12, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats 

Time

• Round 1: 61s
• Round 2: 61s
• Round 3: 66s
• Round 4: 98s
• Round 5: 77s 

Total: 06m02s (+1s cf. previous) (01m12s/round)
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.6 s/rep)

SimpleFit, Level 5, Day 3

Thursday, July 14, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (13-5-2-2-3-2-1)
2. 51 Push-Ups (22-8-6-5-4-4)
3. 51 Squats (33-18)

Time: 07m02s PR (-01m26s cf. previous = 16.9% faster)
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (3.3 s/rep)

If I get 16.9% faster every week, it will take me two more weeks to finish this level.

Week B6

SimpleFit, Level 5, Day 1

Monday, July 4, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 3 Pull-Up
2. 5 Push-Ups
3. 8 Air Squats

Result

Rounds: 18 (66s/round) + 1 round completed after time expired
Reps: 54 Pull-Ups + 90 Push-Ups + 144 Air Squats = 288 (4.2 s/rep)


I beat Level 4, Day 3 last week, so I moved up to Level 5, this week.

There are three pull-ups per round of L5D1. As a result, it was pull-ups that limited me. (Until now, it has been push-ups.)

I allowed myself enough rest that I was able to complete the exercises with good form, most of the time. There was some chicken-necking during the pull-ups in the last few rounds.

SimpleFit, Level 5, Day 2

Wednesday, July 6, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 15 Push-Ups
3. 26 Squats 

Time

• Round 1: 62s
• Round 2: 55s
• Round 3: 59s
• Round 4: 75s
• Round 5: 110s 

Total: 06m01s
Reps: 25 Pull-Ups + 75 Push-Ups + 130 Air Squats = 230 (1.4 s/rep)

SimpleFit, Level 5, Day 3

Friday, July 8, 2016

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (10-5-4-2-2-1-1-1)
2. 51 Push-Ups (15-5-6-5-5-3-3-3-3-3)
3. 51 Squats (26-10-15)

Time: 08m28s
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (4.0 s/rep)

This week I did not beat the level; the level beat me!

Just like the old days.

How long will I be on this level? Two weeks? Three?


Seven?

Week B5

SimpleFit, Level 4, Day 1

Monday, June 27, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 2 Pull-Up
2. 4 Push-Ups
3. 6 Air Squats

Result

Rounds: 25 (48s/round) 
Reps: 50 Pull-Ups + 100 Push-Ups + 150 Air Squats = 300 (4.0 s/rep)


I beat Level 3, Day 3 a week ago, so I moved up to Level 4, this week.

Because a round of L4D1 includes two pull-ups, just like a round of L3D1, but includes more of everything else, I achieved fewer rounds, fewer pull-ups, but more reps over all.

SimpleFit, Level 4, Day 2

Wednesday, June 29, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 4 Pull-Ups
2. 12 Push-Ups
3. 20 Squats 

Time

• Round 1: 54s
• Round 2: 45s
• Round 3: 48s
• Round 4: 50s
• Round 5: 65s 

Total: 04m22s
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.5 s/rep)

SimpleFit, Level 4, Day 3

Friday, July 1, 2016

Level 4, Day 3 consists of 1 round of:

1. 20 Pull-Ups (10-5-2-1-1-1)
2. 41 Push-Ups (21-5-5-5-3-1-1)
3. 41 Squats (41)

Time: 04m48s
Reps: 20 Pull-Ups + 41 Push-Ups + 41 Air Squats = 102 (2.8 s/rep)

Tracking time per rep is really interesting. On Day 2, one takes two minutes rest between rounds. Comparing the time per rep on Day 2 to Day 3, it is very clear how much the rest helps; time per rep on Day 2 is slightly more than half the time on Day 3. Put another way, I go almost twice as fast on Day 2 as on Day 3, despite the fact that on Day 3 I am going absolutely all out to get the workout done in under five minutes.

Week B4

SimpleFit, Level 3, Day 1

Monday, June 20, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 2 Pull-Ups
2. 3 Push-Ups
3. 5 Air Squats

Result

Rounds: 26 (46s/round) 
Reps: 52 Pull-Ups + 78 Push-Ups + 135 Air Squats = 260 (4.6 s/rep)


I beat Level 2, Day 3 a week ago, so I moved up to Level 3, this week.

SimpleFit, Level 3, Day 2

Wednesday, June 22, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 3 Pull-Ups
2. 10 Push-Ups
3. 16 Squats 

Time

• Round 1: 43s
• Round 2: 41s
• Round 3: 38s
• Round 4: 38s
• Round 5: 42s 

Total: 03m22s
Reps: 15 Pull-Ups + 50 Push-Ups + 80 Air Squats = 145 (1.4 s/rep)

SimpleFit, Level 3, Day 3

Friday, June 25, 2016

Level 3, Day 3 consists of 1 round of:

1. 16 Pull-Ups (7-5-2-2)
2. 33 Push-Ups (20-5-4-4)
3. 33 Squats (33)

Time: 04m10s
Reps: 16 Pull-Ups + 33 Push-Ups + 33 Air Squats = 82 (3.0 s/rep)

Once again, and happily, I have beaten a level in a week. Having been on this ride before, I know that when I get to Level 5, and every level beyond, I will be living there for a while. In fact, there's a pretty good chance Level 4 will have me for a while. In the meantime, I am happy.

I did the exercises with my usual Day 3 form, which is to say, rushed and poor. Pull-ups had lots of body motion. Push-ups were better; I kept my head up and elbows in, went to full extension (with shoulders rounded)…most of the time. I don't have a good sense of how low I went. I know my chin touched the ground a few times, but were those good push-ups, or were those ones where maybe I droped my head?

Despite doubts about my form, I will move up to Level 4 next week, but I will stay there until I can beat Day 3 with good form. (I hope this isn't a mistake. Maybe the best way to beat L4 with good form is to power through to, let's say Level 6, without worying too much about form, and then come back to Level 4 Day3?)

Week B3

Conference/Vacation/Break/Recovery

Monday, June 13, 2016

I beat Level 2 last Friday night.

 

I didn't really need a recovery week, but I took a trip to NYC for the annual conference of the North American Passive House Network. Both my wife and I went (she's the Certified Passive House designer of our family unit) and we tacked on a few extra days before and after the conference.