"32 for 13" My custom Birthday workout

“32 for 13”

10 min Warmup Airdyne

Training

32 x Deads @ 185#

23 x Situps

32 x Pullups

32 x Ground to OH @ 25# ea

32 x Calories on Airdyne

32 x Pushups

32 x Goblet Squats @ 24kg KB

32 x KB Swings @ 24kg KG

32 x Jumping lunges

32 x SH Dislocates

32 x Bench Press @ 135#

32 x plank walkups

32 x Squat Jumps

Very few people were in the 6PM Class last night.  When I got there Connie (The Alpine Training Center) had a special workout written on the board.  “32 for 13”  She said I don’t care how you do them, split them up, change the order, whatever, but you need to do 32 reps of each.  I was on the Airdyne warming up and I said I would just go top to bottom.  This decision quickly changed after I started. Deads @ 185, very light weight for me, did two sets of 16.  Sit-ups easy, then I saw pull-ups.  My weakness..   @ 6’5” and 225 I would say I’m overweight for my strength.  But I can start strong.  I did 5 good pull-ups.  Then realized this would never happen so I set my goal for 2 between each exercise.  Ground to OH is basically a clean and press with Dumbells.  Broke it up into 3 sets catching my breath partially before the next set.  Airdyne I skipped cause I knew even if it made me puke, I could do that last.  Pushups - easy,  then I realized I had to do the Bench.  135# isn’t bad but it’s a lot of reps.  I think I got 9 out on my first run at it.  I was already exhausted but Connie said lets split them up.  I used the SH dislocates to break them up and did sets of 2 or 3 like me pull-ups until the end.  I worked in My Goblet squats and My KB Swings.   Jumping Lunges, a few Bench presses, squat jumps, Finish pull-ups and bench.  To finish it out I did 16 Plank walkups, then the 32 cals on the Airdyne (2 mins not too bad)  then Finished with my 16 final plank walkups.  1 hour and 11 minutes and 58 seconds.  When I started Connie smiled and said, I have no Idea how long this will take you.  Well now I know.   Maybe next year I will repeat it with 33 reps.  I think I could legitimately cut that time in half.  I’m not making that a goal because I’m not sure it’s possible but I’m not in top shape right now but decent.   When I woke up this morning I did not want to get out of bed.  I was sore but after a shower I could move enough to type this blog. 

When I told people I was working out on my birthday they didn’t understand.  They said “hey lets go out and get some beers” or “shouldn’t the workout be easier since it’s your birthday?”.  This is a similar type of Gym to a Cross fit gym but I would call the workouts more Sport functional.  One thing that attracted me to the Alpine Training center is the athletes that work out there.  These are real people.  Really tough people.  Their unofficial Motto is “Suffer here so you don’t suffer in the mountains”.   I’ve seen some Amazing Feats accomplished there.  Its small and sometimes cramped, its quiet.  A few groans (usually from me).  But having Connie make your birthday workout is like I “rite of passage” there.  They all do it.  Connie knows your level and makes a workout she thinks is possible at your level but will Punish you.  She knows your strengths and your weaknesses and exploits them.  I will say my workout is the “Easiest” birthday workout I’ve seen.  I don’t pretend to be able to compete with these people.  I don’t think I’m on their same level of fitness.  But guess what?  I’m there next to them.  Doing the same stuff they are.  And while it may take me slightly longer and I can’t always finish cause I have to be at work or whatever, I do the best I can every time.  I give it everything till the point of exhaustion, not just being uncomfortable, even if it means I’ll be sore to ski the weekend or if it means I’m going to throw up on my way to the office.  This Gym is 1 hour away from my House.  It is extremely inconvenient to go there.  It’s expensive with all the gas I spend.  SO why not go somewhere else?  If you’re asking that question, I can tell you’ve never been.  Give Connie A call, I think your first times free.