coine’s log

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  • #105023
    coine
    Participant

    (intro text moved to post below)

    Stats when I started simplefit (beginning of March ’07):

  • 23 years old

    193 cm (6′ 3″)

    ~90 kg (198 lbs)


  • Stats 28th of April 2007:

  • 84 kg (185 lbs)

    ~16% body fat


  • Week 1 Level 1


  • Day 1:
    27 rounds

    Day 2: 4m 12s

    Day 3: 2m 8s

  • Week 2 Level 2


  • Day 1:
    35 rounds

    Day 2: 4m 50s

    Day 3: 4m 18s

  • Week 3 Level 3


  • Day 1:
    29 rounds

    Day 2: 5m 27s

    Day 3: 3m 43s

  • Week 4 Level 3


  • Day 1:
    23 rounds

    Day 2: 4m 52s

    Day 3: 4m 21s

  • Week 5 Level 1


  • Day 1:
    46 rounds (Bonus: video of the workout)

    Day 2: 4m 17s (But with better pull- and pushups than during week 1)

    Day 3: 6m 25s (without any “free” breaks)

  • Week 6 Level 4


  • Day 1:
    18 rounds

    Day 2: 7m 8s

    Day 3: 10m 7s

  • Week 7 Level 4


  • Day 1:
    22 rounds

    Day 2: 5m 52s

    Day 3: 7m 53s

  • Week 8 Level 4


  • Day 1:
    26 rounds

    Day 2: 4m 44s

    Day 3: 5m 48s

  • Week 9 Level 5


  • Day 1:
    16 rounds

    Day 2: 7m 13s

    Day 3: 10m 31s

  • Week 10 Level 2


  • Day 1:
    19 rounds in 10 minutes. I had to cut the workout short because I got some kind of cramp in my neck. Some stretching took care of that, and I finished day 1 with HIIT sessions on the rower and stepper.

    Day 2: 3m 46s

    Day 3: N/A

  • Week 11 Level 5


  • Day 1:
    N/A

    Day 2: N/A

#106994
meismo
Participant

Hi, nice start.

Just wanted to mention that you made the same (minor) mistake that I made on day 2. There should be a rest of 3 minutes between each round (sample workout).

I guess that’s because the second day is meant to focus mainly on strength and less on endurance.

Greetings,

meismo

#106995
Anonymous
Participant

meismo wrote:

Hi, nice start.

Just wanted to mention that you made the same (minor) mistake that I made on day 2. There should be a rest of 3 minutes between each round (sample workout).

I guess that’s because the second day is meant to focus mainly on strength and less on endurance.

Greetings,

meismo

No, I saw that. I browsed the forums before starting so I read that post of yours. So the 4m12s time is without the 3 minute rests. I had a stopwatch/3 minute timer combo set up on the computer.

Thanks for the comment though.

#106996
coine
Participant

Forgot to login. That’s me above.

Edit 28.5.07: Original contents of first post follow:

Quote:

First of all, let me say hi and thanks for this resource. When I saw Crossfit I was intrigued, but also a bit intimidated. I think Simplefit is more suited to my current abilities.

So I started off at level 1, day 1 last Wedensday. I was able to complete 27 rounds in the alloted 20 minutes. Yesterday I was really feeling it, especially my thighs were quite sore. Today I still had some soreness in the legs but I decided to get on with the program nonethless. I completed the 5 rounds in 4 minutes 12 seconds.

Because I completed them in under 5 minutes I’ve decided to advance to level 2 next week. I’ll still do day 3 of level 1 on Sunday though.

I’ve adjusted my nutrition as well. I’ve been vegetarian literally all my life, so I have a tendency to eat a lot of carbs and not enough protein. I’m trying to cut back on the pasta (which has basically been my food pyramid from top to bottom for the last few months) and up the vegetables and fruit, as well as soy products for protein. I’m having roasted potatoes for lunch today because I’m simply not ready to give up on those starchy balls of goodness quite yet. I’ve also been unknowingly adhering to IF principles for a while since I’m unemployed at the moment and tend to sleep in. As such, I often find myself eating only during a 6/7 hour window.

Some background information on myself:

I’m 23 years old and ~193 cm (6’3″). I weigh close to 90 kg (198 lbs). As such I’m actually pretty satisfied with my weight, but I’d still like to get rid of a few useless pounds around my hips and waist as well as gain more physical strength, especially in the core.

I’m glad I found this resource. Thanks again for offering it.

Edit: I’ve decided to just edit this post instead of generating a long thread with lots of posts. So here is my raw log:

#106997
meismo
Participant

Ah, I see, okay.

#106998
Norman
Participant

…amazing progress from Level 1 to Level 2 !

#106999
coine
Participant

Norman wrote:

…amazing progress from Level 1 to Level 2 !

Thanks! I guess it has a lot to do with the fact that I drove myself further on level 2, squeezing in a few more reps although I thought I might burst a lung. The key is to challenge yourself, and the stopwatch is a great tool for that.

#107000
coine
Participant

First time I took more than 5 minutes for day 2. I guess I´ll be staying on level 3 for a while now.

#107001
coine
Participant

Since I read somewhere on the forums that the day 2 and day 3 workouts should ideally take about 15 minutes, I’ve decided to advance to level 4 next week.

#107002
imported_Admin
Participant

Cool, break up the pulls as much as possible with as much rest as you can, make the most of that 15 min.

Cheers

#107003
coine
Participant

So I did the Level 1 workout today and I have to say I’m quite pleased with my progress since starting out. I went from 27 rounds to 46 and I didn’t feel nearly as beat up towards the end as I did only a month ago.

Seems the program is working! I also went jogging on Wednesday and managed to run about 5 kilometers (~3 miles) without stopping, something that would have been unthinkable only a few months ago. My calves are still sore though. ;)

#107004
imported_Admin
Participant

Great to hear!

#107005
coine
Participant

I recorded myself doing the exercises just to check my form, but I figured I might as well upload it somewhere. So I did a quick and dirty edit and here’s the link.

It may be a bit NSFW as I’m not wearing a shirt and I show a bit of plumber’s butt near the end when my boxers start to slip. :D

Bonus: Watch my dad bumming a smoke!

#107006
imported_Admin
Participant

Great job!

Things to work towards

when doing the squat try to keep the back more straight and upright heels on the floor

http://www.simplefit.org/squat.wmv

On pull ups you want to shoot for getting the chest to the bar

http://www.simplefit.org/Pullup.gif

For push ups keep the back totally flat. Shoot for touching your nose and chest to the floor

Keep up the great work!

#107007
Norman
Participant

Hey Coine,

that was excellent !

Have fun !

:D

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