230lbs jumping into SimpleFit

Forums Workouts 230lbs jumping into SimpleFit

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  • #106790
    230lbs
    Participant

    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

    #124013
    230lbs
    Participant

    SIMPLEFIT

    LEVEL 1 – DAY 1

    1 pistol

    2 close-grip horizontal rows

    3 push-ups

    22 rounds in 20 minutes

    #124014
    230lbs
    Participant

    -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

    #124015
    230lbs
    Participant

    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

    #124016
    230lbs
    Participant

    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.

    #124017
    230lbs
    Participant

    -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

    #124018
    230lbs
    Participant

    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?

    #124019
    brmc72
    Participant

    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.

    #124021
    230lbs
    Participant

    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

    #124020
    230lbs
    Participant

    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

    #124022
    230lbs
    Participant

    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.

    #124023
    230lbs
    Participant

    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

    #124024
    andre66
    Participant

    Better by 2:30,very impressive!

    #124025
    230lbs
    Participant

    andre66 wrote:

    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!

    #124012
    230lbs
    Participant

    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

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