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 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?)