Week C9

SimpleFit, Level 4, Day 1

Monday, December 17, 2018

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

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

Result

Rounds: 27 (44.4 s/round) (±0 cf. Previous, ±0 cf. PR)
Reps: 54 Pull-Ups + 108 Push-Ups + 216 Air Squats = 378 (3.17 s/rep)

SimpleFit, Level 4, Day 2

Wednesday, December 19, 2018

Level 4, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 45s
• Round 2: 45s
• Round 3: 44s
• Round 4: 46s
• Round 5: 59s

Total: 3m59s (-36s cf. previous, -36s cf. PR set last week) (47.8 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.33 s/rep)

SimpleFit, Level 4, Day 3

Sunday, December 23, 2018

Level 4, Day 3 consists of 1 round of:

1. 21 Pull-Ups (10-3-2-2-2-1-1)
2. 41 Push-Ups (17-7-6-4-4)
3. 41 Squats (34-7)

Time: 5m25s (+37s cf. Previous, +37s cf. PR (both July 2016))
Reps: 21 Pull-Ups + 41 Push-Ups + 41 Air Squats = 103 (3.16 s/rep)

Over the five-minute mark, but time-per-rep is 11.5% faster than my last Day 3 (at the end of October).

I also did an extra pull-up. (Only 20 are required.)

It has been a while since I last did a Day 3 workout. But I felt like doing a Day 3 might have some prophylactic effect against Christmas’ irresistible call to overeat. I find I am less likely to overeat when I am working out regularly (“I'm a guy who works out! I can control my appetite!” says my internal monologue.)

Extra

Hockey ×2

Week C8

SimpleFit, Level 4, Day 1

Monday, December 10, 2018

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

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

Result

Rounds: 27 (44.4 s/round) (+4 cf. Previous, +2 cf. PR)
Reps: 54 Pull-Ups + 108 Push-Ups + 216 Air Squats = 378 (3.17 s/rep)

Extra

Hockey × 3

Week C7

SimpleFit, Level 4, Day 1

Monday, December 3, 2018

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

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

Result

Rounds: 24 (50.0 s/round) (+1 cf. Previous , -1 cf. PR)
Reps: 48 Pull-Ups + 96 Push-Ups + 192 Air Squats = 336 (3.57 s/rep)

SimpleFit, Level 4, Day 2

Wednesday, October 5, 2018

Level 4, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 54s
• Round 2: 49s
• Round 3: 46s
• Round 4: 56s
• Round 5: 70s

Total: 4m35s (55.0 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.53 s/rep)

Week C6

Monday, November 26, 2018

Hockey, but no workouts.

Week C5

SimpleFit, Level 4, Day 1

Monday, November 19, 2018

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

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

Result

Rounds: 23 (52.2s/round) (-1 cf. Previous, -2 cf. PR)
Reps: 46 Pull-Ups + 92 Push-Ups + 184 Air Squats = 322 (3.73 s/rep)

Week C4

Week of November 11, 2018

Hockey, but no workouts.

Week C3

SimpleFit, Level 4, Day 1

Sunday, November 4, 2018

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

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

Result

Rounds: 24 (50.0 s/round) (-1 cf. Previous , -1 cf. PR, both in June, 2016)
Reps: 48 Pull-Ups + 96 Push-Ups + 192 Air Squats = 336 (3.57 s/rep)

Week C2

SimpleFit, Level 3, Day 1

Monday, October 29, 2018

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

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

Result

Rounds: 24 (52.2s/round) (+3 cf. Previous, -1 cf. PR (set in June 2016))
Reps: 48 Pull-Ups + 72 Push-Ups + 120 Air Squats = 240 (5.00 s/rep)

SimpleFit, Level 3, Day 2

Wednesday, October 31, 2018

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: 43s
• Round 3: 40s
• Round 4: 40s
• Round 5: 49s

Total: 3m35s (-42s cf. previous, +13s cf. PR set in June 2016) (43.0 s/round)
Reps: 15 Pull-Ups + 50 Push-Ups + 80 Air Squats = 105 (2.04 s/rep)

SimpleFit, Level 3, Day 3

Thursday, November 1, 2018

Level 3, Day 3 consists of 1 round of:

1. 16 Pull-Ups (7-3-2-1-1-1-1)
2. 33 Push-Ups (18-6-3-3-3)
3. 33 Squats (33)

Time: 4m59s (-2m19s cf. Previous, +49s cf. PR)
Reps: 16 Pull-Ups + 33 Push-Ups + 33 Air Squats = 82 (3.65 s/rep)

Just barely under the five-minute mark. Still good enough to move to Level 4!

Extra

Friday, November 2, 2018

Drove four-and-a-half hours to watch my son compete in the provicial high school soccer championship (He won!) so I decided a little workout would counter the effects of the long drive.

1. Burpees: reverse ladder, starting with a set of 10 (then 9, then 8, etc.)
2. Bench dips, feet on exercise ball: 3 × 10
3. Plank: Tried to do a three minute plank...nope. Did 1m, 30s, and 30s.

Weight was as low as 93 kg (205 lbs) and as high as 93.9 kg (207 lbs) this week.

Week C1

After a break of almost 2 years (1 year, 11 months), I am back.

I am tracking calories with Lose It! and I weigh 93 kg (205 lbs).

Since it has been so long since I tracked a workout, I am starting a new serial (C#).

SimpleFit, Level 3, Day 1

Monday, October 22, 2018

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

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

Result

Rounds: 21 (57.1s/round) (+2 cf. Previous, -3 cf. PR)
Reps: 42 Pull-Ups + 63 Push-Ups + 105 Air Squats = 210 (5.7 s/rep)

SimpleFit, Level 3, Day 2

Wednesday, October 24, 2018

Level 3, Day 2 consists of 5 rounds of:

1. 5 Pull-Ups
2. 3 Push-Ups
3. 16 Squats

Time

• Round 1: 53s
• Round 2: 40s
• Round 3: 40s
• Round 4: 47s
• Round 5: 1m17s

Total: 4m17s (+1m13s cf. previous, +1m13s cf. PR) (51.4 s/round)
Reps: 10 Pull-Ups + 15 Push-Ups + 80 Air Squats = 105 (2.45 s/rep)

SimpleFit, Level 3, Day 3

Friday, October 26, 2018

Level 3, Day 3 consists of 1 round of:

1. 16 Pull-Ups (6-3-2-1-1-1-1-1)
2. 33 Push-Ups (16-5-5-3-1-1-1-1)
3. 33 Squats (33)

Time: 7m18s (+3m13s cf. Previous, +3m13s cf. PR)
Reps: 16 Pull-Ups + 33 Push-Ups + 33 Air Squats = 82 (5.12 s/rep)

Week B26

SimpleFit, Level 6, Day 1

Monday, November 21, 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) (+2 cf. Previous, -3 cf. PR)
Reps: 57 Pull-Ups + 114 Push-Ups + 190 Air Squats = 361 (3.0 s/rep)

Still doing DEAD-HANG pull-ups, and keeping within striking distance of my PR for freestyle pull-ups. Cool!

SimpleFit, Level 6, Day 2

Wednesday, November 23, 2016

Level 6, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 1m20s
• Round 2: 1m12s
• Round 3: 1m21s
• Round 4: 1m41s
• Round 5: 2m19s

Total: 7m53s (-1m7s cf. previous, +19s cf. PR) (94.6 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.66 s/rep)

Here I am doing DEAD-HANG pull-ups and I am awfully close to a PR (and more than a minute faster than last week, which was my first time with the dreaded DEAD-HANG pull-ups.)

SimpleFit, Level 6, Day 3

Friday, November 25, 2016

I never did this workout. I fell off the wagon.