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Hi all, I'm back. After a two month lay off I've started again this morning. Coincidentally, it's almost to the day since I "joined" SF way back in 2009! True to my tradition, I've started at L1 again, as what I always do after a period of absence. This in mainly to get my muscles slowly u...

Welcome to SF R4fF13. Nice start on L1.
Don't worry about subbing with negatives, it's perfectly legit. Besides, we all had to start somewhere

So yesterday I did L4D2 and decided to time the WOD: Round 1 - 1:04 Round 2 - 1:01 Round 3 - 0:59 Round 4 - 1:00 Round 5 - 0:57 TIME: 5:01 I needed some extra "motivation" in continuing with he program, as it felt like I was just going through the motions. Timing D2 might just give me that...

L4D1 20 Rounds Last week just wasn't my week. Apart from doing D1 on Monday, I did nothing for the rest of the week. Let's see how this week goes. Started off pretty solid on D1. Reading through all the work out routines, I'm considering taking my time on D2. Up to know I didn't bother about timing...

Thanx for the words of encouragement guys - much appreciated!

L4D1
21 Rounds

Thanx for the words mate. Yeah, I'm putting this morning's down as a (hopefully) once off bad one!

L4D3
Pull-ups: 5/5/3/2/1/1/1/1/1
Push-ups: 20/10/6/5
Squats: 41
Time: 7:01

I was really disappointed with my workout this morning. Not only is my time slower than last week, but the whole routine just didn't go down well. Hopefully next week will be better.

Welcome Sean!

L4D1
21 Rounds

i am one of the "others"

Hi Calcharger. The aim of SF is to work on both cardiovascular fitness , as well as muscle strength, which ultimately will get you in better shape. D1 is aimed at cardiovascular fitness, whilst D2 concentrates more on strength and building muscle. D3, if you like, is a combination of the D1 & D2...

L1D1 (Rest week)
38 Rounds

Welcome to SF Fipskaeg. I trust you will enjoy the program like the rest of us!

Great progress browndog

L4D3
Pull-ups: 7/4/2/1/1/1/1/1/1/1
Push-ups: 21/10/10
Squats: 41
Time: 6:36

Although my time is marginally better than last week, I'm not too happy with the workout as my form were not up to standard.

Next week is a rest week for me, during which I will revert to L1.