230lbs jumping into SimpleFit

[230lbs]

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

[230lbs]

SIMPLEFIT

LEVEL 1 - DAY 1

1 pistol
2 close-grip horizontal rows
3 push-ups

22 rounds in 20 minutes

[230lbs]

-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

[230lbs]

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

[230lbs]

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.

[230lbs]

-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

[230lbs]

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?

[brmc72]

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.

[230lbs]

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

[230lbs]

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

[230lbs]

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.

[230lbs]

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

[andre66]

Better by 2:30,very impressive!

[230lbs]

Better by 2:30,very impressive!

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!

[230lbs]

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