SimpleFit: Excellent Primal Workout

In July of 2007, I looked like this:

[IMG]http://farm4.static.flickr.com/3649/3463009046_79ff3ecbec_o.jpg[/IMG]

Age: 37, Weight: 220 lbs, Height 5'11"

I had watched (and sometimes made an effort to reverse) my decline from my peak physical condition, achieved in my last year of university, back in 1997. I was looking for a way out.

I looked at CrossFit and was inspired (and terrified), but I didn't have the space for weights in my home and didn't know about the many bodyweight CrossFit workouts, so I didn't jump in there.

I found MDA, and was impressed by the idea of eating and moving like our ancestors...then I found [url=http://www.simplefit.org/]SimpleFit[/url] (SF).

SimpleFit is an entirely [url=http://www.simplefit.org/workout.html]bodyweight-based workout regimen[/url].

I began the program on March 24, 2008, a little over eight months after taking the above photo.


[COLOR="DarkGreen"][SIZE="3"][b]SF Uses 3 Basic Exercises[/b][/SIZE][/COLOR]

[list=1][*][b]Pull-ups[/b]
[list=1][*]If you can't do a pull-up, substitute 3 [url=http://www.youtube.com/watch?v=UMOWtKZzs4M]body rows[/url] (youtube) for 1 pull-up.
[list][*][url=http://www.simplefit.org/pullup.html]Other substitutions[/url]. [*][url=http://media.crossfit.com/cf-video/jumping-pull-ups.wmv]Jumping pull-ups[/url] (.wmv).[*]Maybe [url=http://media.crossfit.com/cf-video/CrossFit_MillerGirlPullups.mov]girl pull-ups[/url] (.mov) might work for you.[/list][*][url=http://media.crossfit.com/cf-video/StrictVKippingPullup.wmv]A good comparison of perfect dead-hang pull-ups and kipping pull-ups[/url] (.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.[/list][*][b]Push-ups[/b]
[list=1][*][url=http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov]How to build up to real push-up[/url] (.mov)[*][url=http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov]Tune your push-up form[/url] (.mov)[/list][*][b]Squats[/b]
[list=1][*]"[url=http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov]Air-Squats[/url]" (.mov) ie. no weights[/list][/list]

[COLOR="DarkGreen"][SIZE="3"][b]SF Works on a 3-Day Rotation[/b][/SIZE][/COLOR][list=1][*][b]Day 1 (endurance):[/b]
As many rounds of the prescribed exercises as possible in 20 minutes.

At Level 1 that would be as many sets of:
[list][*]1 pull-up[*]2 push-ups[*]3 squats[/list]
...as you can do in the allotted time.

[*][b]Day 2 (strength):[/b]
5 rounds, for time

At Level 1 that would be 5 rounds of:
[list][*]2 pull-ups[*]6 push-ups[*]10 squats[/list]
...with approximately 3 minutes rest between rounds. [u]Do not count your rest time[/u] in your total time.

[*][b]Day 3 (judgement)[/b]
1 round, for time

At Level 1 that would be 1 round of:
[list][*]10 pull-ups[*]21 push-ups[*]21 squats[/list]
...done in that order. Take as many rest breaks as you need, but be advised, [i]rest time is counted[/i] on D3.

[size=2][B]When you can manage the prescribed exercises in less than 5 minutes, you move up to the next level[/B].[/size][/list]

There is a very good and [url=http://www.simplefit.org/phpbb/]supportive community[/url] on the site.

Today, I look like this:

[IMG]http://farm5.static.flickr.com/4030/4680244314_015f7d0744.jpg[/IMG]

Age: 40, Weight: 185 lbs
Still a ways to go, but in much better shape.

p.s. I am affiliated with the site in as much as I became a moderator on [url=http://www.simplefit.org/phpbb/]the forum[/url] there just yesterday.

duuuude. that's amazing! ironically, that is pretty much my workout as well. although, i hadn't thought about switching up how they're done, so i'm gonna gank that concept :) love it!

LOVE the girl pull ups! LOL

Awesome work! But how is that different than crossfit?

Thank you, THANK you for posting this. I have been dithering about trying to figure out my gym routine, waiting for Mark's program to come out, or ordering P90X- particularly with space constraints, I think I am going to have to give this a try.

[QUOTE=strom;102139]Awesome work! But how is that different than crossfit?[/QUOTE]

The key difference is that no weights or gym are required, just a pull-up bar.
If you don't have time or the money to get to a gym, that's a key consideration.
There's less variety that CrossFit, but the three exercises will get you fit.
And while the exercises don't change, the challenge to "level up" on Day 3 is a huge motivator.

Thanks for posting! Have been thinking of P90X as well but the cost is prohibitive.

Printing out now. Thanks to you and DCKMB, I should be busy.

And wonderful changes!

Impressive changes! It reminds you that persistence is a key factor ... don't worry about short term improvements or lack of visible changes, set yourself a realistic time frame (one year is realistic for such a dramatic change) and do a before/after comparison then. :-)

I'll have to check it out! At first glance, it looks exactly like what I've been looking for. I keep looking at crossfit...but, honestly, it's all a little confusing still and it kinda intimidates me!

Cheapo, I admire your dedication. That's quite a change. Very good of you to post this info to help others.

I'm in awe of many folks here on the MDA forum. Due to back injuries from a car accident, I have physical limitations, but I do what I can (wisely now, after 10 years of learning to cope) & primal living has really helped with pain reduction, energy, and mood. (I really want to try a sledgehammer workout, but I know that would be a bad idea given my soft tissue injuries.)

I hope all of you apples are in awe of your health and what your body can do. Don't take it for granted! It's a wondrous & beautiful thing.