cheapo's log

cheapo · Post by **cheapo** » Thu Apr 10, 2008 4:00 am

Week 3

Wednesday, April 9, 2008
D1L4:
- 18 rounds
  I used my leg to assist myself on 3 or 4 reps by pushing on a handy piece of furniture.
Thursday, April 10, 2008
D2L4:
- 4'37"
Friday, April 11, 2008
D3L4:
- 10'17" (+1'13")
  Pull-ups: 7, 3, 2, 2, 2, 2, 1, 1
  Push-ups: 17, 6, 7, 6, 5
  Squats: 41
  Slower than last week (9'04"), but it should be noted that this week I did all three days consecutively.

cheapo · Post by **cheapo** » Wed Apr 16, 2008 4:13 am

Week 4

Tuesday, April 15, 2008
D1L4:
- 21 rounds
  I started kipping on round 15, but that hurt my back (injured last week), so after round 17, I had my wife assist me.
Wednesday, April 16, 2008
D2L4:
- 4'06" (-21")
Friday, April 18, 2008
D3L4:
- 8'11" (-2'06")
  Pull-ups: 20 (8, 3, 3, 2, 1, 1, 1, 1)
  Push-ups: 41 (22, 9, 5, 4, 1)
  Squats: 41

Photos

cheapo · Post by **cheapo** » Sun Apr 20, 2008 9:09 am

Week 5 (Easy)

Sunday, April 20, 2008
Run:
- 4.2 km (2.7 mi.) in 25'0"
  pace: 9'10" mile
  Route: Lambsrun Loop
  
  Weight: 96 kg (212 lbs)
Monday, April 21, 2008
D1L3:
- 26 rounds (+5)
Wednesday, April 23, 2008
D2L3:
- 3'13"
Friday, April 25
D3L3:
- 3'58" (-1'06" cf. previous D3L3) (-4'13" cf. previous D3L4)
  Pull-ups: 16 (10, 1, 3, 2)
  Push-ups: 33 (17, 6, 9)
  Squats: 33

cheapo · Post by **cheapo** » Sun Apr 27, 2008 5:00 am

Week 6

Sunday, April 27, 2008
Run:
- 4.57 km (2.84 mi.) in 24'30"
  pace: 8'37" mile
  Route: Lake Banook Loop
Tuesday, April 29, 2008
D1L4:
- 25 rounds (+6 cf. previous D1L4) (-1 cf. previous D1L3)
  I tried to do a round every 40 seconds. I managed that pace for 20 rounds or so. After that, I did a round when I could. I used the interval timer on my watch to count out the 40 seconds.
  
  I will try a round every 43 seconds next time. That should get be 27.9 (!) rounds.
Wednesday, April 30, 2008
D2L4:
- 4'14" (+23" cf. previous D2L4) (-1'01" cf. previous D2L3)
  Did D1 yesterday, really felt it today. This is reflected in my time.
Saturay, May 3
D3L4:
- 6'15" (-1'56" cf. previous D2L4) (+2'17" cf. previous D2L3)
  Pull-ups: 20 (11, 2, 2, 2, 1, 1, 1)
  Push-ups: 41 (22, 8, 6, 3, 2)
  Squats: 41 (30, 11)
  I have dropped almost two minutes between each of my last 3 D3s!

cheapo · Post by **cheapo** » Tue May 06, 2008 3:21 am

Week 7

Monday, May 5, 2008
D1L4:
- 29 rounds (+4 cf. previous D1L4)
  I did a round every 43 seconds, somehow thinking that this would result in 29 rounds.
  At around the 25th round, I realized I was going to fall short, so I started going faster than my planned interval.
  I finished the squats a few seconds after the final beep of my stopwatch.
Wednesday, May 7, 2008
D2L4:
- 3'39" (-25" cf. previous D2L4)
Friday, May 9
D3L4:
- 4'58" (-1'17" cf. previous D3L4)
  Pull-ups: 20 (11, 3, 3, 2)
  Push-ups: 41 (26, 9, 5, 1)
  Squats: 41 (41)
  Whee! Under 5 minutes! Moving up to L5!

cheapo · Post by **cheapo** » Sun May 11, 2008 6:33 am

Week 8

Sunday, May 11, 2008
Weigh-In:
- 94kg (208 lbs)
Monday, May 12, 2008
D1L5:
- 21 rounds (-8 cf. previous D1L4)
  That was tough. I actually felt a bit nauseous.
Wednesday, May 14, 2008
D2L5:
- Untimed
Saturday, May 17
D3L5:
- 9'50" (+4'52" cf. previous D3L4)
  Pull-ups: 26 (11, 4, 4, 1, 1, 2, 1, 1, 1)
  Push-ups: 51 (25, 10, 7, 5, 3, 1)
  Squats: 51 (51 more or less)
  Jeeesh! That was tough!

Norman · Post by **Norman** » Sun May 11, 2008 8:45 am

Wow, that's excellent progress !

Keep it up !!

ps: It would be cool to have your Body Fat % evolution.

cheapo · Post by **cheapo** » Sun May 11, 2008 9:03 am

Thanks!

Norman wrote:ps: It would be cool to have your Body Fat % evolution.

I'd like to track this too. I called my Dr., but she doesn't do body fat measurements. I guess I'll have to buy some calipers and do it myself.

I think I will take some more pictures this week. They're a fun indicator of progress.

cheapo · Post by **cheapo** » Tue May 20, 2008 3:35 am

Week 9

Monday, May 19, 2008
D1L5:
- 21 rounds (+/-0 cf. previous D1L4)
  Again, really hard. And I only matched last week's tally.
Wednesday, May 21, 2008
D2L5:
- Untimed
  Again, really hard! I am doing a cleanse this week (3 day fast with master cleanser), so I should probably not be working out at all, but I don't want to fall off the SimpleFit wagon. Since I wasn't feeling very energetic, I took the squats pretty slow, only to find this made them much MUCH harder!
Friday, May 23
D3L5:
- 8'24" (-1'26" cf. previous D3L5)
  Pull-ups: 26 (11, 4, 2, 2, 2, 2, 2, 1)
  Push-ups: 51 (27, 8, 7, 2, 5, 2)
  Squats: 51 (25, 16, 10)
  Oooh, made good progress on my time, but man did I feel heavy on the chin-ups. No, my arms didn't feel weak, I felt heaver. Strange.

cheapo · Post by **cheapo** » Sun May 25, 2008 3:27 am

Week 10 (Easy)

Easy week already? Sometimes it seems like I've only been doing this for a few weeks. Other times it seems like I have been at it for ages and I wonder where my progress is.

Sunday, May 25, 2008
Weigh-In:
- 93kg (205 lbs)
Monday, May 26, 2008
D1L3:
- 24 rounds (-2 cf. previous D1L3)
  Upset stomach today. Good thing it's an easy week.
Wednesday, May 28, 2008
D2L3:
- Untimed
  Untimed, but I threw in some clapping push-ups and one piked ("L") pull-up (crossfit video)...of which I am very proud.
Friday, May 30
D3L3:
- This turned out to be a very easy week. No Day 3.

cheapo · Post by **cheapo** » Mon Jun 02, 2008 3:52 pm

Week 11

Monday, June 2, 2008
D1L5:
- 21 rounds (+/-0 cf. previous D1L5)
  3 weeks with the same number of rounds. Bummer.
  My wife however, scored a PR of 31 on D1L1, beating last week by 6 sets!
Wednesday, June 4, 2008
D2L5:
- Untimed
Friday, June 6
- Skipped Day 3, had a cold

changeup · Post by **changeup** » Mon Jun 02, 2008 7:11 pm

Congrats to your wife on the PR.

Great work Mrs Cheapo.

cheapo · Post by **cheapo** » Tue Jun 10, 2008 2:56 am

Week 12

Monday, June 9, 2008
D1L5:
- 17 rounds (-4 cf. previous D1L5)
  Still getting over my cold.
Wednesday, June 11, 2008
D2L5:
- Untimed
  D2 used to be the easy day. It is still easier than the others, but it ain't easy! The squats are pretty tough.
  
  Also: 3 L-Pullups!
Friday, June 13
D3L5:
- 8'25" (+0'1" cf. previous L5D3)
  
  Pull-ups: 27 (12, 4, 3, 3, 3, 1, 1)
  Push-ups: 51 (11, 9, 10, 6, 7, 3, 5)
  Squats: 51 (29, 22)
  
  Ugh. Frustrating that my time is identical (well, 1 second worse) than the last D3 at this level. I have not done D3 the last 2 weeks. I thought I might be well rested. Also, my time on the pull-ups was faster than previously, but that speed exhausted me and my push-ups were slow.

splint · Post by **splint** » Tue Jun 10, 2008 3:22 am

but I threw in some clapping push-ups and one piked ("L") pull-up (crossfit video)...of which I am very proud.

Amazing how that one little change increases the difficulty to the nth degree. Good Job.

cheapo · Post by **cheapo** » Sun Jun 15, 2008 8:54 am

Week 13

Sunday, June 15, 2008
Weigh-In:
- 92kg (203 lbs)
Monday, June 16, 2008
D1L5:
- 22 rounds (+1 cf. previous D1L5)
  
  urgh!
  I set my interval timer for 52 seconds, a pace that would give me 23 sets.
  I then ignored the timer and went as fast as I could, until I started to lag, then I tried to follow the interval timer.
  This strategy should have resulted in more than 23 sets, but it didn't.
  BUT, I did beat my D1 score which has been holding steady at 21 for three weeks.
Wednesday, June 18, 2008
D2L5:
- Untimed
  
  I hate to say it, but tonight workout was tough too.
  I look forward to really mastering these more difficult workouts.
Friday, June 20
D3L5:
- 6'51" (-1'34" cf. previous D3L5)
  Pull-ups: 26 (14, 4, 3, 3, 1, 1)
  Push-ups: 51 (30 ,7 6, 4, 4)
  Squats: 51 (31, 10, 10)
  
  I seem to be recovering from all my ill health of the past few weeks, and making decent progress again.
  I lopped a minute-and-a-half off my previous D3L5.

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cheapo's log

cheapo's log

Week 4

Week 5 (Easy)

Week 6

Week 7

Week 8

Bravo !

Re: Bravo !

Week 9

Week 10

Week 11

Week 12

Week 13