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Old 10-20-2008, 06:43 PM   #1
Alberto Velazquez
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birthday w.o.d.

Hi everyone, I'm turning 22 on Thursday and I wanted to do a special workout to celebrate. I have no idea what it should be (flirting with the idea of a bday fran), so I figured I'd defer to the crossfit community at large.

I have access to my school's gym, and I also have rings, paralettes, and a 45lb kettlebell at home. So what do you guys and gals think?
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Old 10-20-2008, 06:56 PM   #2
David Wood
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Re: birthday w.o.d.

Well, a classic is to do the "filthy fifties", but with only 22 reps per exercise. If you're a beginner, that may be solid workout; if you're advanced, then load up each movement to make it harder.
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Old 10-20-2008, 07:13 PM   #3
John Seiler
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Re: birthday w.o.d.

What are your favorite exercises?

11 sets total
22 reps per set
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Old 10-20-2008, 08:11 PM   #4
David Sharp
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Re: birthday w.o.d.

22rds of 22 burpees with 22 seconds rest between each round.
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Old 10-20-2008, 08:24 PM   #5
Sara Schroeder
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Re: birthday w.o.d.

We just did a birthday wod for a girl last week. Her birthday was 10-18-08, so we did 10 reps, 18 reps, 8 reps and the exercises were based on her name:
N - (K)nees to elbows
I - inverted pushups (handstand pushups)
C - cleans (hang power 95#/65#)
O - overhead squat (95#/65#)
L - lunges
E - everybody loves burpees!

The week before last we had a woman turning 44, so we did 44 reps of burpees, dips, box jumps, handstand pushups, air squats, knees to elbows, double unders, sit ups, pushups, back extensions plus 1 rope climb for a "pinch to grow an inch"

Good luck coming up with your own birthday wod...they can be a lot of fun! Oh and happy birthday!
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Old 10-20-2008, 09:27 PM   #6
Alberto Velazquez
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Re: birthday w.o.d.

Quote:
Originally Posted by David Sharp View Post
22rds of 22 burpees with 22 seconds rest between each round.
?!? I don't think I hate my body that much! I think I might follow David or John's advice. I missed the filthy fifty the other day because a football game at my school caused the gym to close down literally minutes before I showed up (they said it was to support our team), so it'd be nice to make it up.

Thanks for the replies everyone, and thanks to Sara for the cake. Not paleo, but it's my birthday!
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Old 10-21-2008, 09:28 AM   #7
Chris Walls
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Re: birthday w.o.d.

we did one on the 6th for a 26th Birthday. it was

26 squats
10 pullups
for 6 rounds
then row 1982m

26 years old, 10/6/1982 was the birthday.
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Old 10-23-2008, 08:04 AM   #8
Alberto Velazquez
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Re: birthday w.o.d.

Okay so I've decided on the following w.o.d.:

Run x 800m
Jumping Muscle Up x 8
Burpees x 8
KB Snatch, 45lbs x 8 each arm

Run x 600m
Jumping Muscle Up x 6
Burpees x 6
KB Snatch, 45lbs x 6 each arm

Run x 400m
Jumping Muscle Up x 4
Burpees x 4
KB Snatch, 45lbs x 4 each arm

Run x 400m
Jumping Muscle Up x 4
Burpees x 4
KB Snatch, 45lbs x 4 each arm

I loved the idea of my total reps/distance for each exercise adding up to 22. I'll post my time when I get a chance to do this later on tonight. Thanks again for the suggestions everyone.
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Old 10-23-2008, 08:07 AM   #9
Jason Scheffler
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Re: birthday w.o.d.

Quote:
Originally Posted by David Sharp View Post
22rds of 22 burpees with 22 seconds rest between each round.
You're just evil.
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Old 10-23-2008, 09:53 AM   #10
Joe Marsh
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Re: birthday w.o.d.

Here is the B-Day WOD my business partner came up with for me on my 31st birthday.

31 Burpees

30 Pull Ups
29 Box Jumps
28 Push Press
27 Knees-to-elbows
26 Deadlifts

25 Pull Ups
24 Box Jumps
23 Push Press
22 Knees-to-elbows
21 Deadlifts

20 Pull Ups
19 Box Jumps
18 Push Press
17 Knees-to-elbows
16 Deadlifts

15 Pull Ups
14 Box Jumps
13 Push Press
12 Knees-to-elbows
11 Deadlifts

10 Pull Ups
9 Box Jumps
8 Push Press
7 Knees-to-elbows
6 Deadlifts

5 Pull Ups
4 Box Jumps
3 Push Press
2 Knees-to-elbows
1 Deadlifts

400m run

I leave it to you to determine weights as Zach was a little overzealous with them. Does anyone else think this one has Painstorm written all over it??
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