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Firedepot's Log

Posted: Fri Nov 16, 2007 1:39 pm
by firedepot
I got 25 rounds on L1D1.(Might have gotten more if I didn't have to answer folks' questions as to what i was doing) Palms up on the pull-ups.

Posted: Fri Nov 16, 2007 3:33 pm
by ucffool
Worse is when it's an 8 year old. No sense of 'he is busy'. Welcome!


Posted: Wed Nov 21, 2007 3:23 am
by firedepot
L1D3 done in approx. 3.5 minutes. The dead hang pull-ups were the toughest part. Afterwards, did 20 hard minutes on the Treadclimber. I need to work on my dead hang pull-ups.

Level 2 Day 1

Posted: Sat Nov 24, 2007 3:29 am
by firedepot
L2D1: 33 good rounds in 20 minutes. The pull-ups are getting easier...

BTW, my brother, an avid Crossfitter, did 120 pull-ups and 120 dips in less than 9 minutes, and his wife did the same in approx. 13 minutes.

Posted: Sat Nov 24, 2007 11:28 pm
by taifun

33 rounds on first L2 is very good. You'll catch up with bro in the end :-)

Level 2 Day 2

Posted: Mon Nov 26, 2007 5:53 pm
by firedepot
I took the 3 minutes of rest between rounds, and I had no trouble with this day. I even did 20 very tough minutes on the Treadclimber after the workout. I can tell that I am making great strides!

Level 2 Day 3 Results

Posted: Fri Nov 30, 2007 3:55 pm
by firedepot
13 Pullups,
26 Pushups,
26 Squats in 3 minutes 20 seconds

I rested, then did a hard 25 minutes on the Treadclimber.

This day is much harder than Level 1 Day 3, but, I am pleased.

Posted: Tue Dec 04, 2007 6:46 am
by firedepot
I decided to give Level 2 another shot before moving up.

I improved to 35 rounds, up from 33, but the pull-ups were much, much easier, and I really focused on correct form for all of the movements.

I will say one thing about yesterday's workout. If you push yourself for maximum rounds, it almost forces you to learn the kipping pullup. I really like that. Kipping pullups are much better than the dead hangs, and I understand that they are better for your shoulders.

Posted: Fri Dec 07, 2007 6:26 am
by firedepot
Level 2 Day 2

This day was much easier than the first go around. The pull-ups are easier each time. I only threw in 10 minutes of cardio due to time and crowding in the gym. With the 3 minutes of rest, I averaged approx. 2 minutes per round.

Posted: Sun Dec 09, 2007 11:45 am
by firedepot
Level 2 Day 3

Did today in approx. 3.5 minutes. Ran hard on the treadmill for 15 mins, keeping my heart rate above 150 the whole time.

Going up to L3 Wednesday. Still trying to decide on rings or a bar for home. My brother is on me about trying Crossfit. I may take the running workouts from them to use with my Simplefit.

Posted: Sun Dec 09, 2007 4:47 pm
by volleyball_man
This site has scaled workouts endorsed by CF:



Posted: Thu Dec 13, 2007 6:35 pm
by firedepot
25 rounds on L3D1 and then 15 hard minutes on the Treadclimber. Also, I weighed in at 150 today. Real close to my weight goal!!!

Posted: Tue Dec 18, 2007 3:19 am
by firedepot
L3D2: Much easier than Day 1, and the pullups are getting much easier. I don't time this day anymore, I just time the breaks. I'm itching to try to see how many consecutive pullups I can do on an off day. I'm still holding at 150 lbs, but all of my clothes are looser.

Posted: Sat Dec 22, 2007 3:21 am
by firedepot

Did in under 4 minutes. This one is tough. Going from pullups to pushups without a break, and pumping out 33 was the toughest part. I think I'll give L3 another shot before leveling up. Afterwards, I ran a mile on the treadmill in appox. 13 minutes. For good measure, I hit the pullup bar again, and did 11 straight.

I feel a bit sorry for those poor souls languishing in the gym for over an hour. I think the key is intensity.

Also, I finally made it to the 140's, well ahead of one of my goals. I'm at 149 lbs.

A home pullup bar is on tap after Christmas, as well as a good quality treadmill for myself and the wife.

Posted: Sat Dec 22, 2007 8:20 am
by Admin
"I feel a bit sorry for those poor souls languishing in the gym for over an hour. I think the key is intensity."

You got it Firedepot LSD sucks I think in addition to being boring and ineffective I read it can actually raise cortisol and insulin levels. The only reason that the myth is perpetuated is because it sells so much equipment. I always feel horrible when I see somebody doing a really slow pace on a treadmill/bike/elliptical it is our job to spread the truth that big fitness does not want people to know!

Intensity = Metabolic disruption
Intensity = EPOC
Intensity = more muscle mass = Higher BMR
intensity = Results

Hopefully people will find simplefit for their new years resolution.