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.

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?)

Week B3

Conference/Vacation/Break/Recovery

Monday, June 13, 2016

I beat Level 2 last Friday night.

 

I didn't really need a recovery week, but I took a trip to NYC for the annual conference of the North American Passive House Network. Both my wife and I went (she's the Certified Passive House designer of our family unit) and we tacked on a few extra days before and after the conference.