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.

Week B21

SimpleFit, Level 6, Day 1

Monday, October 17, 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: 24 (50s/round) (+1 cf. Previous, +1 cf. PR)
Reps: 72 Pull-Ups + 144 Push-Ups + 240 Air Squats = 456 (2.63 s/rep)

SimpleFit, Level 6, Day 2:

Thursday, October 20, 2016

Level 6, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 1m22s
• Round 2: 1m07s
• Round 3: 1m11s
• Round 4: 1m45s
• Round 5: 2m03s 

Total: 7m28s (-15s cf. previous, +10s cf. PR) (89.6 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.57 s/rep)

SimpleFit, Level 6, Day 3

Friday, October 21, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (16-3-3-3-3-2-2)
2. 64 Push-Ups (26-8-6-6-6-6)
3. 64 Squats (36-14-14)

Time: 9m04s (±0s cf. Previous, +11s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.4 s/rep)

I nailed the exact same time as my previous Day 3. Super weird. Also, a slow time, which I attribute to having done Day 2 only the day before.

Week B20

SimpleFit, Level 6, Day 1

Monday, October 10, 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) (+3 cf. Previous,  ±0 cf. PR)
Reps: 69 Pull-Ups + 138 Push-Ups + 230 Air Squats = 437 (2.7 s/rep)

SimpleFit, Level 6, Day 2

Wednesday, October 12, 2016

Level 6, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 1m09s
• Round 2: 1m11s
• Round 3: 1m16s
• Round 4: 1m55s
• Round 5: 2m12s 

Total: 7m43s (-1s cf. previous, +4s cf. PR) (92.6 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.62 s/rep)

SimpleFit, Level 6, Day 3: Skipped

Another week with only two of three workouts completed…is much better than a week with only one workout, or none at all!

Weeks B18 & B19

Week B18

Week B18 was a “rest” week due to contuing renovation work in my “gym”.

Week B19

SimpleFit, Level 6, Day 1

Wednesday, October 5, 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: 20 (60s/round) (-3 cf. Previous, -3 cf. PR)
Reps: 60 Pull-Ups + 120 Push-Ups + 200 Air Squats = 380 (3.2 s/rep)

 

 

SimpleFit, Level 6, Day 2: Skipped

SimpleFit, Level 6, Day 3

Friday, October 7, 2016

Level 6, Day 3 consists of 1 round of:

1. 32 Pull-Ups (16-3-3-2-2-2-2-2)
2. 64 Push-Ups (24-6-6-6-6-6)
3. 64 Squats (33-10-10-11)

Time: 9m04s (+11s cf. Previous, +11s cf. PR)
Reps: 32 Pull-Ups + 64 Push-Ups + 64 Air Squats = 160 (3.4 s/rep)

Not a bad result, considering I’ve missed a few workouts of late.

Week B17

SimpleFit, Level 6, Day 1

Tuesday, September 20, 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 (PR) (52.1s/round) (+2 cf. Previous, +2 cf. PR)
Reps: 69 Pull-Ups + 138 Push-Ups + 230 Air Squats = 437 (2.7 s/rep)

Twenty-three rounds! And this after starting the day with the first hockey game of the season!

SimpleFit, Level 6, Day 2

Wednesday, September 14, 2016

Level 6, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 1m11s
• Round 2: 1m07s
• Round 3: 1m25s
• Round 4: 1m50s
• Round 5: 2m11s 

Total: 7m44s (-58s cf. previous, +5s cf. PR) (92.8 s/round)
Reps: 30 Pull-Ups + 95 Push-Ups + 160 Air Squats = 285 (1.6 s/rep)

SimpleFit, Level 6, Day 2: Skipped