Who’s Who: Doc Paul!

7 Jul

WOD 7/7/2010
Post time to comments

The first karaoke party is officially on for tonight, 8:30 pm, at Chopsticks 3! I’ve driven by this place countless times to pick up friends at the airport and would not have imagined it to be a karaoke spot…but hey, I don’t sing in public!

A. Press: 40% x 5; 50% x 5; 60% x 5. rest as needed. Use 21X1 tempo.
+
5 rounds for time:
5 OH Squats 135/95lb
15 KB Swings 53/36lb
+
DB External Rotations: 3 x 8-10 @ 3010

Cool Down

2-3 rounds:
Pullover stretch x10 + 10 sec hold
pullover stretch w/hands supinated x 10
Active shoulder lift x10 + 10 sec hold
Down dog shoulder stretch x 30 sec

  • For the press, this is Wendler de-load week #4. Next week, we go for a max.
  • Metcon should be quick – you should choose weights that you can go unbroken for at least the first three rounds
  • Don’t use racks for the OHS in the metcon
  • The DB External Rotations – not the most glamorous exercise but they produce results

For this next Who’s Who we have Doc Paul!

How were you introduced to Crossfit? Two ways: 1) Via a friend who gave me a Scott Sonnen ‘Flofit’ dvd. I googled a local affiliate to get in person instruction and found Crossfit Portland – it took be about 6 months to gather the courage to give it a whirl. Once I met the likes of Adam, how could I say no. 2.) a patient/friend of Rochelle’s

Favorite WOD/lift:  Fran/snatch

I have always wanted to: like many warm blooded American males, be a rock and roll star

1 word people use to describe me:  persistent

Outside of the gym I like to: sit on a park bench, people watch and eat

Something nobody knows about me or would be surprised to know about me:  I sailed across the Indian Ocean with 7 other internationals in a 50 foot, 26 ton sailboat

Favorite physical activity outside of Crossfit: skiing

Favorite place to eat in Portland: Mio Sushi


Song that gets me pumped up for a workout: ‘Gonna Getcha’ from Pete Tonwsends first solo album; anything Led Zepplin or The Who

Proudest accomplishment: becoming an osteopathic physician; still figuring out how to measure ‘accomplishment’ as a Dad (if your kid makes it alive to 21 years of age and hasn’t been in the big house ?)

Nice work everyone on the muscle-ups yesterday. Eric W. achieved his goal of under 15 minutes with a 10:26, surpassing that mark easily. The board has been updated with new PRs.

17 Responses to “Who’s Who: Doc Paul!”

  1. Xi Xia 7 July 10 at 6:58 am #

    Doc, thanks for teaching me the “tincture of time” method!

  2. Ben 7 July 10 at 7:35 am #

    Press: 65/80/95
    WOD: 10:10
    DB rotations: 3×8 @ 12lb

  3. Kristi 7 July 10 at 8:06 am #

    awesome who’s who Paul and your daughter is impressive with that rope climb!

  4. Eric A 7 July 10 at 8:22 am #

    Paul is one of the kindest individuals you could meet. Always works his butt off in the gym and always has positive things to say. Thanks for all of your help Dr. Im glad to know you!

  5. Phil 7 July 10 at 8:47 am #

    Paul,

    Nice to learn more about you and good to see you are an inner rock star. Also appreciate the learned medical advice!

  6. Jenn W 7 July 10 at 10:11 am #

    I adore WOD’ing with Paul and can’t imagine another member of the gym I’d rather have out to kill me…

    That little Maya is incredible AND adorable.

  7. Shelby 7 July 10 at 10:29 am #

    Paul, it’s always nice to see your smiling face for the early morning WOD’s!!!

  8. Sara Mulroy 7 July 10 at 1:14 pm #

    Paul, I have only had the pleasure of WODing with you once, but it was indeed a pleasure. Your daughter blew me away with her stellar rope climb!

  9. Cory 7 July 10 at 1:57 pm #

    The WOD today was super innocent at first glance, and then kicked the crap out of me. 13:43 with 115# for the OHS. Great job 6:30 am crew- Ben killed it!

    Paul- great job working out with you this morning as well. Looking forward to more early morning WODs with you!

  10. Mike 7 July 10 at 2:59 pm #

    Doc Paul, always a pleasure to see you in class my friend. Rock on!

  11. Rachel W 7 July 10 at 3:24 pm #

    Paul! You always push yourself in the WOD and give me well-intentioned med school advice. Awesome having you in class.

  12. Paul Johnson 7 July 10 at 7:34 pm #

    Thanks for the comments everyone – so glad to be at Crossfit PDX !!! it has made some very positive changes in my life.

    Jenn, do I smell revenge a comin’ ?

  13. Anton Emery 7 July 10 at 8:13 pm #

    I always enjoying have you in my class paul. You have a long way since you started. Thanks also for the various bits of medical advice.

    Sailing across the indian ocean, wow. That is something. We should talk boats sometime.

  14. Madoc 7 July 10 at 8:31 pm #

    Presses, 65/75/90
    WOD – 7:41, 95lbs OHS, 53lbs KB
    External rotations 3×8 with 8/5/8

  15. Madoc 7 July 10 at 8:33 pm #

    Stuck around and watched the onramp class. Everyone in that class had double unders!? And one of the women maxed her DL at 275 (and it looked like she could probably pull more). Can’t wait to have them in the regular classes.

  16. Lenny Supnet 7 July 10 at 8:41 pm #

    Paul, great getting to know you and your family this year!! Gotta have little Maya teach Maxine the rope climb!!

  17. Eric Winn 8 July 10 at 7:04 am #

    Press – 85/110/130
    Met-Con – 3:58 as RX’d
    External rotations – 10#

Leave a Reply