230lbs jumping into SimpleFit
Moderator: cheapo
230lbs jumping into SimpleFit
I browsed the journals and was annoyed that it looked like only tiny people were doing simplefit. I'm 230lbs, about 30lbs overweight, and I train Brazilian Jiu-Jitsu about 4-8 hours a week.
My goals:
-lose weight
-progress at SimpleFit for a few levels and see what changes happen in my body and BJJ performance
I AM changing the workouts up slightly: I'm doing pistols, horizontal close-grip rows and push-ups.
My workouts are structured like this:
warm-up (skipping) - 5 min
gymnastic skills (V-sit, handstand hold) - 5 min
SIMPLE FIT
kettlebell pressing
rehab/remedial work (shoulders, grip) - 5 min
stretching - 5 min
My goals:
-lose weight
-progress at SimpleFit for a few levels and see what changes happen in my body and BJJ performance
I AM changing the workouts up slightly: I'm doing pistols, horizontal close-grip rows and push-ups.
My workouts are structured like this:
warm-up (skipping) - 5 min
gymnastic skills (V-sit, handstand hold) - 5 min
SIMPLE FIT
kettlebell pressing
rehab/remedial work (shoulders, grip) - 5 min
stretching - 5 min
Re: 230lbs jumping into SimpleFit
SIMPLEFIT
LEVEL 1 - DAY 1
1 pistol
2 close-grip horizontal rows
3 push-ups
22 rounds in 20 minutes
LEVEL 1 - DAY 1
1 pistol
2 close-grip horizontal rows
3 push-ups
22 rounds in 20 minutes
Re: 230lbs jumping into SimpleFit
-at the time I did this workout, I did not understand I needed to time each round individually
LEVEL 1 - DAY 2
5 rounds in 11:45
2 pistols
6 close-grip horizontal rows
10 push-ups
LEVEL 1 - DAY 2
5 rounds in 11:45
2 pistols
6 close-grip horizontal rows
10 push-ups
Re: 230lbs jumping into SimpleFit
LEVEL 1 - DAY 3
in 6:56
10 pistols
21 pulls
21 pushes
horizontal row form was rushed and sloppy - may be weak from BJJ yesterday
in 6:56
10 pistols
21 pulls
21 pushes
horizontal row form was rushed and sloppy - may be weak from BJJ yesterday
Re: 230lbs jumping into SimpleFit
LEVEL 1 - DAY 1
1 pistol
2 close-grip horizontal rows
3 push-ups
26 rounds in 20 minutes
followed up the workout with the 53lbs KB - 70 swings in 5 minutes. I intended to go for 12 minutes, but that was a grueling 20 minutes of bodyweight work. It took more out of me than I thought.
1 pistol
2 close-grip horizontal rows
3 push-ups
26 rounds in 20 minutes
followed up the workout with the 53lbs KB - 70 swings in 5 minutes. I intended to go for 12 minutes, but that was a grueling 20 minutes of bodyweight work. It took more out of me than I thought.
Re: 230lbs jumping into SimpleFit
-this time I understand that Day 2 is about power generation. For the pistols and the rows I simply focused on picture-perfect technique, ensuring that the muscles were firing when and where they were supposed to (I find myself getting a little bit sloppy trying to beat the clock -- but I'm pretty good at monitoring this). For the push-ups I concentrated on doing the movement with Compensatory Acceleration Training and did a great job of generating force, if I say so myself. Not much room for technical improvement here, it was all god.
LEVEL 1 - DAY 2
2 pistols
6 close-grip horizontal rows
10 push-ups
round 1 - 1:18 (poor form)
round 2 - 1:32
round 3 - 1:30
round 4 - 1:32
round 5 - 1:30
LEVEL 1 - DAY 2
2 pistols
6 close-grip horizontal rows
10 push-ups
round 1 - 1:18 (poor form)
round 2 - 1:32
round 3 - 1:30
round 4 - 1:32
round 5 - 1:30
Re: 230lbs jumping into SimpleFit
Today was a brutal day, but a great day. Today was the first day my diet was dialed in: I had a sugary drink after Brazilian Jiu-Jitsu, but otherwise I'm eating nothing but meat, vegetables, fruit and healthy oils today. Approximately 3100 calories.
Today I:
-skipped for 5 min
-gymnastic skill work for 5 min
-SIMPLEFIT for 6:20
-kettebell presses for 5 minutes
-rehab/remedial work for 5 minutes
-Brazilian Jiu-Jitsu for two hours
I knocked 30 seconds off my time. Not a lot, but better than nothing.
LEVEL 1 - DAY 3
in 6:20
10 pistols
21 close-grip horizontal rows
21 push-ups
-form was passable -- horizontal rows more right-side dominant?
Today I:
-skipped for 5 min
-gymnastic skill work for 5 min
-SIMPLEFIT for 6:20
-kettebell presses for 5 minutes
-rehab/remedial work for 5 minutes
-Brazilian Jiu-Jitsu for two hours
I knocked 30 seconds off my time. Not a lot, but better than nothing.
LEVEL 1 - DAY 3
in 6:20
10 pistols
21 close-grip horizontal rows
21 push-ups
-form was passable -- horizontal rows more right-side dominant?
Re: 230lbs jumping into SimpleFit
Welcome! The workouts are deceptively simple, but they're intense. I've found that they've helped my performance in jujitsu quite a bit, so I'm curious to hear what your experience is.
Re: 230lbs jumping into SimpleFit
LEVEL 1 - DAY 1
1 pistol
2 close-grip horizontal rows
3 push-ups
30 rounds in 20 minutes
-form was very strict throughout the entire twenty minutes
1 pistol
2 close-grip horizontal rows
3 push-ups
30 rounds in 20 minutes
-form was very strict throughout the entire twenty minutes
Re: 230lbs jumping into SimpleFit
LEVEL 1 - DAY 2
2 pistols
6 close-grip horizontal rows
10 push-ups
round 1 - 1:16
round 2 - 1:15
round 3 - 1:08
round 4 - 1:05
round 5 - 1:05
-concentrated on perfect and maximal acceleration where possible
-the reps felt really easy; also, I did not expect the sets to get faster, but I knocked almost thirty seconds off the last three sets
2 pistols
6 close-grip horizontal rows
10 push-ups
round 1 - 1:16
round 2 - 1:15
round 3 - 1:08
round 4 - 1:05
round 5 - 1:05
-concentrated on perfect and maximal acceleration where possible
-the reps felt really easy; also, I did not expect the sets to get faster, but I knocked almost thirty seconds off the last three sets
Re: 230lbs jumping into SimpleFit
brmc72 wrote:Welcome! The workouts are deceptively simple, but they're intense. I've found that they've helped my performance in jujitsu quite a bit, so I'm curious to hear what your experience is.
Hey! Too soon to see how this impacts my jujitsu performance, but right now I'm training 5-8 hours a week and hope to see a dramatic increase in my stamina when rolling.
Re: 230lbs jumping into SimpleFit
BJJ - one hour
LEVEL 1 - DAY 3
in 3:56
10 pistols
21 pulls
21 pushes
-form was passable -- horizontal rows more right dominant?
-fatigued from BJJ - may have been able to go even faster
-not sure how I managed to shave 2:30 off my last time, but it felt good
LEVEL 1 - DAY 3
in 3:56
10 pistols
21 pulls
21 pushes
-form was passable -- horizontal rows more right dominant?
-fatigued from BJJ - may have been able to go even faster
-not sure how I managed to shave 2:30 off my last time, but it felt good
Re: 230lbs jumping into SimpleFit
Better by 2:30,very impressive!
Re: 230lbs jumping into SimpleFit
Thanks! I don't know what made the difference, but when I was blasting through Day 2 with improved times I had a feeling Day 3 would see an improvement! Still, I did replay everything in my head (stopwatch working fine -- check, 10/21/21 reps -- check). It felt good!andre66 wrote:Better by 2:30,very impressive!
Re: 230lbs jumping into SimpleFit
LEVEL 2 - DAY 1
2 pistol
3 decline close-grip horizontal rows
4 push-ups
17 rounds in 20 minutes
-played with form on the rows -- tried to elevate my feet to better hit my upper back, but all I think I did was diminish the benefits of the movement. It felt uncomfortable, like it was stressing tissues and joints instead of muscles. Will give it a few more tries to see if I can make it work.
-twinges in shoulders during rows, maybe during push-ups
2 pistol
3 decline close-grip horizontal rows
4 push-ups
17 rounds in 20 minutes
-played with form on the rows -- tried to elevate my feet to better hit my upper back, but all I think I did was diminish the benefits of the movement. It felt uncomfortable, like it was stressing tissues and joints instead of muscles. Will give it a few more tries to see if I can make it work.
-twinges in shoulders during rows, maybe during push-ups
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