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Introducing Others to SimpleFit

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Moderator: cheapo

Introducing Others to SimpleFit

Postby cheapo » Fri Jan 30, 2009 9:40 am

Occasionally, someone asks me about SF.
I have put together emails to fill them in, but last night I prepared the most detailed one yet.

I'll post it in the next post, and edit it to suit suggestions received. So, tell me what you think.
cheapo
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Postby cheapo » Fri Jan 30, 2009 9:56 am

Hello:
Here is some information on the fitness program I have been following for almost a year now: SimpleFit (SF).

The bodyweight exercise routines.

SF uses 3 basic exercises:

  1. Pull-ups
    1. If you can't do a pull-up, substitute 3 body rows (youtube) for 1 pull-up.
    2. A good comparison of perfect dead-hang pull-ups and kipping pull-ups (.wmv). A perfect pull-up has no motion in the lower body. The chest touches the bar, the head is held back, the eyes are directed straight up. It's good to know what proper pull-up form looks like, but you'll need to do kipping pull-ups in SimpleFit.
  2. Push-ups
    1. How to build up to real push-up (.mov)
    2. Tune your push-up form (.mov)
  3. Squats
    1. "Air-Squats" (.mov) ie. no weights
SF works on a 3-day rotation:

  1. Day 1 (endurance):
    As many rounds of the prescribed exercises as possible in 20 minutes
    At Level 1 that would be as many sets of:
    • 1 pull-up
    • 2 push-ups
    • 3 squats
    ...as you can do in the allotted time.

  2. Day 2 (strength):

    5 rounds, for time
    At Level 1 that would be 5 rounds of:
    • 2 pull-ups
    • 6 push-ups
    • 10 squats
    ...with approximately 2-3 minutes rest between rounds. Do not count your rest time in your total time.

  3. Day 3 (judgement)
    1 round, for time
    At Level 1 that would be 1 round of:
    • 10 pull-ups
    • 21 push-ups
    • 21 squats
    ...done in that order. Take as many rest breaks as you need, but be advised, rest time is counted on D3.
    When you can manage the prescribed exercises in less than 5 minutes, you move up to the next level.
There is a very good and supportive community on the site.

There you go.
I hope you find this email informative!
Last edited by cheapo on Mon May 17, 2010 7:13 am, edited 7 times in total.
cheapo
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Postby zorg » Fri Jan 30, 2009 12:55 pm

That's pretty detailed, and pretty cool. What kind of feedback are you getting on these?
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Postby ianjb » Fri Jan 30, 2009 1:42 pm

Matt,

All you need is the before and after shots (just kidding)

Seriously, great job and excellent selection of videos.

Ian
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Postby cheapo » Fri Jan 30, 2009 1:47 pm

No feedback really.
My dad asked about it six months ago, and I sent him a shorter, less descriptive email. I never heard back.

The version above was prepared for my naturopath, who seemed genuinely curious. Her reply: "Thank you Matt."

Eh.

I made it so detailed because I think the instructions on the site are lacking somewhat. (How many beginners make the mistake of counting the rest on D2? How many times to people ask "Do I do all the pull-ups and then all the push-ups, etc. on D3?) I wanted to try to circumvent those troubles. I m not sure I have.

That said, the forum is what makes this place. If people will just try the workout and ask questions, they'll be fine.

Maybe all my instructions are intimidating?
cheapo
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Location: Dartmouth, Nova Scotia, Canada

Postby cheapo » Fri Jan 30, 2009 1:59 pm

Pffff....
I was fine-tuning some of the formatting in the letter and I cocked it up. My cold-addled brain can't quite handle fixing it right now. I'll repair it soon.
cheapo
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Location: Dartmouth, Nova Scotia, Canada

Postby ianjb » Fri Jan 30, 2009 2:06 pm

I think the level of description is just right. The videos eliminate the need for a lengthy description of the exercise which allows the words to get to the core of the program. One of my rules of thumb has been to fit things comfortably on a single page and your description meets that criteria.
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Postby zorg » Sat Jan 31, 2009 8:40 am

cheapo wrote:Maybe all my instructions are intimidating?


Your instructions are no more intimidating than the (relatively simple - duh) simplefit program itself. Anyone who is scared away by your email won't be willing to do the workouts, or to study and improve technique.

You can only show the door...
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Postby Admin » Sun Feb 01, 2009 7:45 pm

Hey, very nice work Cheapo!
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Thank you.

Postby jennyfit » Sun Aug 23, 2009 3:56 pm

Hi, I'm brand new. I just logged in today, and I'm excited. Your WOD description with the videos is the best thing I could have stumbled on to get me started.
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Postby changeup » Wed Oct 28, 2009 5:18 am

Mind if I cut and paste it and send it to my friends?

PS: I moved towns and am at a new Crossfit. Fantastic place with instructors who are real trainers/coaches, not just someone who did a weekend cert. Accordingly, my fitness level has shot way up. (and we spend a lot of time just laughing... good for the abs I tell myself).
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Postby cheapo » Wed Oct 28, 2009 5:23 am

changeup wrote:Mind if I cut and paste it and send it to my friends?


By all means!
I can email it to you, if you prefer--just shoot me your address.
cheapo
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