I thought it might be interesting to clarify/expound on some information regarding the Simplefit workout. I've noticed that a lot of folks ask questions regarding whether Simplefit is enough or should they add more to the program. So here is my 2 cents and hopefully we can get a good discussion going.
As in all things most of us are lucky enough that we have a choice to be able to choose what we want to do and how to do it. Simplefit is not unique in that regard. However, I would like to state emphatically that this program is unique in that it covers three primary exercises that develop strength and endurance across a wide range of motion and is really a good starting point to your fitness future. It often strikes me as odd how so many people will start a program like this and feel like they aren't getting enough "fitness". Really? For those of you that are thinking this way I want you to take an objective look at your reasons why this is so.
First I would ask, "How fit are you?" How many pullups can you do? How many pushups? How many squats? If you are telling me that you can't do pullups or can only do a few at a time, or are telling me that you can only do less than a few pushups at a time, or the goal of 100 squats in L8D1 seems impossible then I would say that you have work to do. Sounds harsh I know but bear with me on this.
In the Crossfit seminar training guide they set a benchmark for these very exercises and it should be your goal as well. Why? Because these are standards of fitness that have been proven over time to meet or exceed the athletic level of sport. And why would you want to do that? Well, why are you exercising at all if not to achieve something? You need specific, defined, hard to achieve, but not impossible goals that allow your competitive side to come out in whatever way you can bring it out. These are the things that bring forth the athlete in all of us. You have the ability to make this happen and the Simplefit program allows you to start going down that road.
Here are the benchmarks:
Pullups 20, 25, and 30
Pushups 50, 75, and 100
Dips 20, 30, 40, and 50
These benchmarks are the standards by which you should initially set your goals to achieve. Of course there are others and of course we don't do dips in Simplefit but if you are a newbie or haven't worked out in a long time, Simplefit will get you there. You can certainly do other work i.e. Crossfit to help you achieve your goals but I will state emphatically that this program works and it can and will allow you to achieve the benchmarks listed above if you let it.
These are the rules you must follow:
1. Find your starting point- Find out what level you can workout comfortably and not be extremely fatigued or fail. If you can't do pullups and/or pushups sub them (jumping pullups, knee pushups) but you should attempt a real pullup and/or pushup every workout until you are doing them. I strongly recommend if you are new to fitness or haven’t ever done this type of exercise start at Level 1 Day 1 or L1D1.
2. Do the exercises just until the point of failure- This means that when you start, do the exercises continuously just until you are sure you will get stuck because the muscle is too weak to complete. Rest until you are sure you can do more then continue. You want to do this till your time is up no matter what the day.
3. RECORD YOUR WORKOUT!!!- I can’t emphasize this enough. Why? So you can beat the previous week’s workout. For example, lets say I started L1D1 and completed 12 rounds in 20 minutes. The next L1D1 I want to complete a minimum of 13 rounds or at the very least 12 rounds +1 pullup. Nothing else matters. This will soon bring your fitness levels up.
4. Attempt to complete Day 3 as prescribed- Do not break up the exercises. Complete the pull-ups, then do push-ups, and finally the squats in that order. Attempt to do 10 pullups without falling off the bar, then 21 pushups etc. Even if you don’t do the exercises in a row but get under 5 minutes you move on to level 2. (Edited per request :-} 6/21/12)
Ultimately your goal should be to complete L8D3 as prescribed and that means 50 pullups nonstop, 100 pushups nonstop, and 100 squats nonstop. Everyone questions if you can do that in under 5 minutes and I don’t really know but if you can do all three of those exercises as Rx’d does it matter?
Want to add situps, lifts, running? Why are you doing that? If you are working hard and pushing to your limits you really shouldn’t be able to do much more (I’m speaking about the day you workout, not your off days). If you are getting done with your workout and feel like you need to do more then guess what? You were not working hard enough! Rule #2 exists for the sole purpose to bring the beginner up to speed and set achievable, sustainable goals period. If you find you are getting stagnant at Level whatever and you are adding other exercises then you should rethink your program. Are you doing full regular pull-ups, pushups, and squats? Are you doing them as prescribed and pushing your limits? Are you attempting to complete Day 3 by doing each exercise non-stop? Think about it like this… If you were in a situation that your life depended on you completing L1D3 how much harder would you be working? Would you give an all out effort or do pull-ups until you feel winded and take a break? Ultimately it comes down to brass tacks and you have to push harder than you ever have every time and that is the one goal you can’t allow yourself to forget. Don’t get sidetracked and don’t lose that goal.
There are ten components to fitness that Crossfit demands you develop. Simplefit starts you on that road if that is your ultimate goal and certainly doesn’t cover all ten but it’s a damn good start. Don’t change your programming because you wandered off the road. Get back on it and look forward to L8D3. See you there!
Ok that was a quick down and dirty. I’ll add/correct things as needed and as you guys point them out to me. Thanks for reading.
Last edited by Bri3626
on Thu Jun 21, 2012 3:28 am, edited 1 time in total.
"Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”