I'm very pleased to say that after 28 long hard weeks I am now on to level 6! Thanks to everyone for all of the support!
(~L5D1) - 20 rounds -- OK, I changed this up a bit. After last week I decided to continue with the crossfit Murph routine a bit longer. I ran a mile (8:04) then did 20 rounds of 3-6-9 (instead of prescribed 3-5-8), then another mile (8:34). It was a pretty hot and humid day, which also slowed me down a bit. I think I'll keep doing this run combo moving into level 6. This last day on level 5 was a good reminder how important the cardiovascular element is to getting the D3 times down.
L5D2 - 4:47. This was really solid. Strict 90 second breaks, all pull-ups, pretty good form on the push-ups and squats. If I hadn't made the level-up this week, I would have shortened the breaks to 75 seconds for next week. Instead, I'll go up to level 6 and start with full 3 min breaks.
L5D3 - 4:54. There it is. Form was OK. Fine on the pull-ups and chin-ups (a little bit of pulling the legs up at the end of the last couple of the sets). Push-ups OK, but not always getting the chin/chest touch. Squats a little weaker, I think, pushing the speed rather than getting all the way down. Pull-ups were alternating chin-ups/pull-ups with 7-5-4-3-4-3. Push-ups were 15-13-12-11. Squats were straight through.
Fittingly, this was my 52nd week of doing Simplefit. I had my one year anniversary by the calendar a little over a month ago, but there were some missed weeks in there, so this was actually my 52nd week of Simplefit workouts. As my posts will show, I was pretty uncertain whether I would ever be able to make this level. Now here I am on 6, and I am pretty confident that I can get to 7. Getting to 8? Not so sure.
I am sure that I will be on Level 6 for a very long time. I did 1 week on level two, 7 weeks on level 3, 16 weeks on level four, and 27 weeks on level five. That series is pretty close to geometric, which would predict about a full year on level 6. That's OK by me. There are a lot of intermediate milestones to push for.
L6D1 and L6D2 look pretty straightforward. The 32 pull-ups and 64 push-ups for L6D3 are more daunting. I'll particularly want to start this level a little slowed down again to really work on form for the push-ups and squats. I'll continue integrating the two 1 mile runs into L6D1 working towards a full Murph of 100 pull-ups, 200 push-ups, and 300 squats. Over the course of the year I'll work on lowering the rest times for L6D2 starting with 3 minutes and then cutting that back every time I get the rounds below 1 min each. I'll also need to work hard on building up the max reps.