January 30, 2009 at 5:40 pm #105994
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.January 30, 2009 at 5:56 pm #117195
Hello: SF uses 3 basic exercises: Pull-ups (.wmv). Jumping pull-ups
(.mov) might work for you. girl 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. A good comparison of perfect dead-hang pull-ups and kipping pull-ups Push-ups Squats
SF works on a 3-day rotation:
- 2 push-ups
- 3 squats
…as you can do in the allotted time.
- 6 push-ups
- 10 squats
…with approximately 2-3 minutes rest between rounds.
Do not count your rest time in your total time. Day 3 (judgement)
1 round, for time
At Level 1 that would be 1 round of:
- 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
on the site. supportive community
There you go.
I hope you find this email informative!January 30, 2009 at 8:55 pm #117196zorgParticipant
That’s pretty detailed, and pretty cool. What kind of feedback are you getting on these?January 30, 2009 at 9:42 pm #117197ianjbParticipant Matt,
All you need is the before and after shots (just kidding)
Seriously, great job and excellent selection of videos.
IanJanuary 30, 2009 at 9:47 pm #117198
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.”
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?January 30, 2009 at 9:59 pm #117199
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.January 30, 2009 at 10:06 pm #117200ianjbParticipant
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.January 31, 2009 at 4:40 pm #117201zorgParticipantcheapo 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…February 2, 2009 at 3:45 am #117202imported_AdminParticipant
Hey, very nice work Cheapo!August 23, 2009 at 11:56 pm #117203jennyfitParticipant 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.October 28, 2009 at 1:18 pm #117204changeupParticipant 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).October 28, 2009 at 1:23 pm #117205changeup 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.
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