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.