January 13th, 2010: Happy 18-13-9 Paul!

Our very own Paul Casimir turns 40 today! So in his honor, I'm programming a special birthday WOD for him and anyone else who feels up to it:

Casmir's anti-aging strategy:
18-13-9 rep rounds for time of:
power cleans (40-50% of 1 rep max)
burpees

have a good one Paul! :)

Comments

[J9]

Happy Bday Paul!
Love bday wods!

I will have to fit this one in my rotation.

Rowing and db c&j this am in the hotel fc.

Goat-
What is this that I hear you made a visit to the RedShed yesterday?!

[pokey]

Paul - happy 40th

Welcome to the best time of your life !

[Cookie]

Happy Birthday Paul!! I HATE Burpees but I will do them in your honor!

[Playoff Beard]

Happy birthday Paul, have a great day brother!

[Paul Casimir]

Wow, thanks!

I have a bit of pain in my left foot in the arch from doing yesterday's mainsite WOD from all the broadjumps. Nothing major but it will take a few days of not stretching that arch. I think I will do my b-day WOD during the next cycle.

I did last night's WOD with broad jumps scaled to 50m with my 2 boys (10 and 8) -- they really enjoyed it and finished 6 min faster than me, in 10:45.

[Kathleen]

Paul- Happy birthday to you, happy birthday to you, happy birthday, we love you, happy birthday to you. (That was me...singing:)

Couldn't get logged in this morning so I went on a short walk down a gravel road that claimed to lead to a river. I turned around after walking over an hour without reaching the river. Total walk 2 hrs 6 min. Now I'm too tired to do the bdwod...sigh...my right arch hurts like Pauls. Whats up with that, I wonder.

Stephen- fd report?

Xtina- Where are you?

[Kathleen]

Gene- you promised us a Paleo cookie recipe....(just sayin!)...

[Goat]

Ack! I didn't realize Herm had posted a new entry, I was wondering why there were so few posts on the last one.

Paul, I rowed a 5k today before seeing this, but I will probably do this workout tomorrow. Happy birthday.

J9: Yup, I stopped in. I wanted to see how the pros did it. I like your place, very cool. I'm kinda jealous that you have a Model B C2. I appreciate Pat taking the time to hang out and chat with me.

[Benny]

Hey Paul! This part cracked me up:

>I did last night's WOD with broad jumps scaled to 50m with my 2 boys (10 and 8) -- they really enjoyed it and finished 6 min faster than me, in 10:45.

I have 2 boys too, 9 & 11. And I'll be 41 in about 6 weeks.

Once I saw that, I couldn't pass up your birthday WOD. But I did power cleans yesterday. So to represent for the hip explosiveness (and the dad strength) I did 18-13-9 of burpees and 24"box jumps, all with a 25lb vest on.

I think the power cleans would have been easier.

5:27 and 10 more minutes sucking wind. Happy Birthday brother!

[Paul Casimir]

I'm honored to have a birthday WOD and all the great wishes from everyone.

Tonight I did the sore-arch friendly main site WOD. "Lynne" feels like working out the old globo way -- maxing reps on bench press and pull-ups. I didn't break a sweat during this workout where in the past this would have had me almost passing out from exhaustion. The contrast is amazing.

I can tell my arch is feeling better already.

Kathleen, I hope yours is better in a day or two! Time to get out Google Earth and track down that river.

Stephen, hope your FD news is good.

Benny, do your boys always try to do one rep more than the other one? I keep telling them they aren't competing against each other but the young one always wants to do as well as his older brother (plus one rep).

40 feels great. I feel like I could break my best time in any running distance tomorrow if I tried. My body is turning into rock. I have obliques where I used to have love handles. My shoulders, neck, and back have muscles developed where I never had them before. Work capacity, resting heart rate, cholesterol -- every possible measure of fitness is better than ever. The occasional minor injuries and creaky joints don't bother me at all, since they are side effects of getting healthier, not symptoms of decay. I love this lifestyle change, and all the knowledge I have gained.

[Daniel Krull AKA "Franiel"]

Wednesday, January 13, 2010

Your body goes into complete sore/pump mode after you comeback from 2 months of working out. All that it does is remind me how great it feels to be back!

Wednesday 100113

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

BP/Pull-Ups

175 lbs

6/21
7/14
5/12

155 lbs
6/11

135 lbs
7/9

My whole upper body is sore from that. First time I ever felt my lats get sore!

"PROPS TO THA FRAT!!!"

Franiel

[Daniel Krull AKA "Franiel"]

*not working out*