Week C17

SimpleFit, Level 5, Day 1

Monday, February 11, 2019

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 (48.0 s/round) (+1 cf. Previous and PR (both from last week)
Reps: 75 Pull-Ups + 125 Push-Ups + 200 Air Squats = 400 (3.00 s/rep)

SimpleFit, Level 5, Day 2

Thursday, February 14, 2019



Level 5, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 50s
• Round 2: 47s
• Round 3: 46s
• Round 4: 45s
• Round 5: 47s

Total: 3m55s (-13s cf. previous and PR (both set last week)) (49.6 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.38 s/rep)

SimpleFit, Level 5, Day 3

Saturday, February 16, 2019

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (15-3-3-3*)
2. 51 Push-Ups (23-10-6-6-3-3)
3. 51 Squats (30-7-7-7)

Time: 4m46s (-1m6s cf. Previous and -13s cf. PR))
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.23 s/rep)

*My time is less than five minutes, so, in theory, I have beaten Level 5, but, there is a chance I did not do the final set of 3 pull-ups! I didn't record them in my logbook, but that might have been because I was hustling to begin the push-ups. I am really not sure.

I will move up to Level 6 this week, but I think I will do Day 3 at Level 5 and at Level 6.

Extra

Hockey ×2

Week C16

SimpleFit, Level 5, Day 1

Monday, February 4, 2019

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 (50.0 s/round) (+2 cf. Previous and PR (both from last week)
Reps: 72 Pull-Ups + 120 Push-Ups + 192 Air Squats = 384 (3.13 s/rep)

SimpleFit, Level 5, Day 2

Wednesday, February 6, 2019

Level 5, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 50s
• Round 2: 49s
• Round 3: 47s
• Round 4: 48s
• Round 5: 54s

Total: 4m8s (-23s cf. previous and PR (both set last week)) (49.6 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.38 s/rep)

SimpleFit, Level 5, Day 3

Saturday, February 9, 2019

Level 5, Day 3 consists of 1 round of:

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

Time: 5m52s (-1m21s cf. Previous and +53s cf. PR))
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (2.75 s/rep)

Pull-ups were kinda cheaty. I didn't fully straighten my arms on most reps.

Extra

Hockey ×2

Week C15

SimpleFit, Level 5, Day 1

Monday, January 28, 2019

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

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

Result

Rounds: 22 (57.1 s/round) (+1 cf. Previous, +1 cf. PR (both from last week)
Reps: 66 Pull-Ups + 110 Push-Ups + 176 Air Squats = 352 (3.41 s/rep)

SimpleFit, Level 5, Day 2

Wednesday, January 30, 2019

Level 5, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 52s
• Round 2: 52s
• Round 3: 52s
• Round 4: 52s
• Round 5: 63s

Total: 4m31s (-28s cf. previous and PR (both set August, 2016)) (59.8 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.51 s/rep)

SimpleFit, Level 5, Day 3

Skipped.

Extra

Hockey ×1

Week C14

SimpleFit, Level 5, Day 1

Monday, January 21, 2019

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

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

Result

Rounds: 21 (57.1 s/round) (15 cf. Previous, 15 cf. PR (both in July, 2016)
Reps: 63 Pull-Ups + 105 Push-Ups + 168 Air Squats = 336 (3.57 s/rep)


= 7 more pull-ups (63 vs. 56) than my PR (28 rounds) for the previous level.
= 7 fewer push-ups
= same number of air squats

SimpleFit, Level 5, Day 2

Wednesday, January 23, 2019

Level 5, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 57s
• Round 2: 54s
• Round 3: 51s
• Round 4: 63s
• Round 5: 74s

Total: 4m59s (+44s cf. previous and PR (both set August, 2016)) (59.8 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.66 s/rep)

SimpleFit, Level 5, Day 3

Saturday, January 26, 2019

Level 5, Day 3 consists of 1 round of:

1. 26 Pull-Ups (10-4-3-3-3-2-1)
2. 51 Push-Ups (22-8-7-5-5-3-1)
3. 51 Squats (30-12-9)

Time: 7m13s (+2m14s cf. Previous and PR, (both set August 2016))
Reps: 26 Pull-Ups + 51 Push-Ups + 51 Air Squats = 128 (3.38 s/rep)

This is my first time doing Level 5, Day 3 in this cycle (“C”).

It isn't surprising that it took longer than Level 4, Day 3, as it includes an additional 26 reps. What is surprising (or maybe just “interesting”) is that the time/rep increased dramatically, from 2.81 to 3.38 seconds, an increase of 20%.

Extra

Hockey ×2

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?