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Old 04-13-2006, 04:03 AM   #11
Tom Brose
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Location: Washington   DC
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Micheal,
First of all, thanks for posting all the way from Afganistan. Maguilla in Silver Spring? If you are in the DC area I would love to have you come down to CrossFit DC.
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Old 04-13-2006, 04:38 AM   #12
Michael Ernest Estrada
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Tom, yes Maguilla in SS MD. and yes I would love to come down to Crossfit DC, i live in Delaware and drive to Maguillas when I am home so driving to DC is no problem. Thanks for the invite.I arrive back home May 7th just in time to train a couple days and hit the Nationals. Keep in touch tom.
Michael Estrada

Shoot Low...they could be crawling.
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Old 04-13-2006, 06:42 AM   #13
Tom Brose
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Safe travels, good luck at nationals, and hit me up when you are in.
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Old 04-13-2006, 12:15 PM   #14
Peter Terry Haas
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Here's one of the circuits that I do thats more grappling specific:

24 squats
24 split shuffles
24 jumping squats
10 pushups
30s gable grip hang (put 1 arm through an ab sling, make a gable grip, knees to chest, hang)
10 pushups
1 min of cable snapdowns using resistance bands
10 pushups
30s medicine ball twists (sit on bottom w/ feet off ground, touch medicine ball on either side of your hips)
10 pushups

This takes about 4-5 minutes to do, which is about the length of a round. I do 3-4 rounds. I've gotten alot of ideas from the Into Combat series by Rhadi Ferguson and JC Santana. Also, the Team Quest Strength and Conditioning DVD.
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