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About JeffC

Basic Information

About JeffC
Biography:
age 42, married with children
Location:
Falls Church, VA USA
Interests:
biking, history, bison, single malt scotch, Paleo nutrition
Occupation:
international tax lawyer

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Total Posts
Total Posts
212
Posts Per Day
0.05
General Information
Last Activity
10-15-2012 06:26 PM
Join Date
12-10-2008
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Recent Entries

Week 67L February 5 through 11 2011

by JeffC on 02-12-2011 at 05:22 AM
sat: IC/KB warmup 24kg KB C&P 2Lx4R, 3Lx3R, 15 sec rest per rung 1 min per ladder; sw 32kg 10 at top of minute for 8 minutes

Sun: CC hor pulls 3x18; CC squats phase 6 2x11

Mon: CC knee tucks phase 2 3x18, KB C&P 5Lx2R, 30 sec rest per rung, 1 minute per ladder; SN 9 min 4r,4L at top of minute

Tu: CC Short bridges phase 2 3x18

Wed AM: z health lower; PM IC/KB warmup; 24KG KB C&P 5Lx3R, 30sec per rung rest; 4 min swing 30:30 20/set

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Week 66: January 29 through February 4 2011

by JeffC on 02-12-2011 at 05:17 AM
Sat: IC/KB/CB Warmup: 24kg KB C&P 1Lx4R, 4Lx3R; 15sec per rung, 1 minute per ladder; CC hor pulls 3x16

Sun: VWC 15:15 16kg 8/set 40 sets

Mon: AM Z Health lower body; CC short bridges phase 2 3x16. PM Ic/KB wamrup z health upper body, 24KG KB 5Lx2R, 30 sec rest per rung, unllimited rest per ladder; CC squats phase 6 2x10, swing 24kg 2H 20:40 12/set x7

Tu: CC knee tucks 3x17

Wed: 24kg KB C&P 5Lx3R, 30 sec rest per rung, swing 24kg

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Week 65: January 22 through 28 2011

by JeffC on 02-12-2011 at 05:10 AM
Sat: Ic,KB warmup, 24KG KB C&P 3Lx3R, 15 sec rest per rung, 1 minute per ladder, feel very week and tired; Sw 3 min, 3 sets of 20 2H swings at top of minute with 24kg, feel very tired, not sure why.

Mon: CC Hor Pulls phase 2 3x15; 24kg KB C&P 5Lx2R, 20 sec rest per rung, whatever rest per ladder; SN 20kg 10R,10L lots of rest x3

Tue: CC pushups phase 3 3x15

Wed: AM z health lower body, CC squats phase 6 2x5; PM CC knee tucks phase 2 3x16; KB C&P

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Week 64: January 15 through 21 2011

by JeffC on 02-12-2011 at 05:05 AM
Sat: IC,KB warmup, 24KG KB 1Lx4R, 4Lx3R, 15 sec rest per rung, 1 minute per ladder; sw 5 min 30:30 15/set 32kg

Mon: CC hor pulls 3x15; 24kg C&P 5Lx2R 30 sec rest per rung; Sn 5 min 24kg 4r,4L at top of minute

Tu: CC bridges phase 2 3x16

Wed: AM cc knee tucks phase 2 3x16; 30 minute brisk walk, no ROP today, too tired

Thr: CC pushup phase 3 3x15, squats phase 6 2x5
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January 8 through 14 2011

by JeffC on 01-17-2011 at 12:56 PM
Sat: IC warmup, KB C&P24kg 5Lx3R, 15 sec rest per rung, 1 minute per ladder; VWC 15:15 16kg 8/set 32 sets.

Sun: CC hor pulls 2x22

Mon: CC bridges phase 2 2x22; KB C&P 24kg 5 sets of 2r and 2L, 45 sec rest between set. 100 swings in sets of 20, 24kg

Wed: Z health upper body, 24kg KB C&P 5 sets of 3R,3L 1 minute rest between; CC squats phase 5 2x30; CC knee tucks phase 2 2x24; Sw 24kg 30:30 x3; 2 minute jump rope practice

Thr:

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