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.

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.