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Today
3 rounds of 15 squats and 15 push-ups

5 rounds of
21 kettlebell swings w/35lb. kettlebell
21 dumbell shoulder press w/20lb. dumbells

then 5 rounds
Run 400m rest 3 mins. (running on local track)
My times: 2:15, 2:00, 1:59, 1:51, 2:05

3 sets of 10 pull-ups

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12/23/09

15 minutes x-bike 3.5 miles
ROM exercises

Tomorrow I begin the transition from two crutches to one crutch or a cane.

1-2 more weeks and I might get approved for basic upper body strength exercises.


Merry Christmas !

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Saw this in CFJ, [U]He's 51-and Getting Younger[/U]. Didn't know if it's been posted here.

[url]http://library.crossfit.com/premium/pdf/CFJ_Manfre_51andYounger.pdf?e=1261675366&h=b3cb3cbaa8fbfb878beb0865d73dff15[/url] (WFS)

Jeff

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Jeff, good find.

I pulled a groin/ab muscle/tie-in whatever. It feels better for not exercising. got some trx for this from the PT. Re-discovering the benefits of DSMO.

The DL and front squat workouts on the main site look really interesting:
1-10-1-20-1-30.

Oh well they will be there when this thing heals. Meanwhile, I got the day off to finish up Christmas preps. I am hosting for the family. Cooking as well. Plan to do most of this today so I can hang out more than I did on Thanksgiving. Too bad the grandsons are not coming---I'd have an excuse to order a bouncey again.

To all my CF buddies, have a great holiday--whatever you celebrate.:highfive:

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[B]12.24.2009-Thursday-Day 4[/B]


Warmup: Row 500, situps, back ext, squats.....

[B]WOD[/B] Feliz Navidad-a Tabata
double mash-ups (8 rounds) of:
ring rows/push-ups
[COLOR="Red"]rest exactly 4 minutes[/COLOR]
squats/back extensions
460

HAPPY HOLIDAYS EVERYONE!!

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12/23
CFCWU
WOD
3 rounds
15 burpee
5 CJ @ 135#
300m row
12:03

12/24
15 rounds
5 pullup
10 pushup
15 squat
18:00 Thank you Deb B. And merry Xmas to everyone

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I hope that all of you are enjoying this beautiful holiday. Feeling a little restless with the box closed. The Ovation channel on cable is doing the Battle of the Nutcrackers. Saw the Royal Ballet of London earlier. Now the Bolsoi is performing---they are so incredibly athletic---almost like the Cirque.

So if you cannot get to it, let your "mirror neurons" do the work.;)

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Merry Christmas and all that! Rest day here. I needed it!

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Today ran 5K

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Merry Christmas-

A quiet kid-less Christmas at our house- my kids are all visiting their mom in KY and the wife's kid is with his dad in Vicksburg, MS.

The wife and I did this today:

AMRAP 12 minutes
10 Jumping Jacks
5 Burpees
10 Situps
10 KB swings.

Kept up a good pace- I finished 7 rounds, the wife finished 6.