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	<title>Crossfit Tacoma</title>
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	<description>Crossfit Tacoma</description>
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		<title>Sumo</title>
		<link>http://crossfittacoma.com/sumo</link>
		<comments>http://crossfittacoma.com/sumo#comments</comments>
		<pubDate>Wed, 10 Mar 2010 05:43:22 +0000</pubDate>
		<dc:creator>Leon</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2583</guid>
		<description><![CDATA[













The wide stance on the deadlift shortens the range of motion and allows the back to be closer to vertical than with the standard deadlift.  In theory you would be able to lift more weight this way.  How many people found this to be true, though?  Another theory is that training wide stance deadlifst
After deadlifts, [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Litvinov</title>
		<link>http://crossfittacoma.com/litvinov</link>
		<comments>http://crossfittacoma.com/litvinov#comments</comments>
		<pubDate>Tue, 09 Mar 2010 04:10:51 +0000</pubDate>
		<dc:creator>Leon</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2580</guid>
		<description><![CDATA[Bridget displaying excellent form as usual
It has been a while since we worked on the Jerk, so we will be spending the next few weeks pushing ourselves under heavy things.  I know, it doesn&#8217;t sound smart but it&#8217;s good for you.
Who doesn&#8217;t love front squats and running?  They go together like bacon and, well, pretty [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
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		<title>Press-ure</title>
		<link>http://crossfittacoma.com/press-ure</link>
		<comments>http://crossfittacoma.com/press-ure#comments</comments>
		<pubDate>Sat, 06 Mar 2010 04:37:17 +0000</pubDate>
		<dc:creator>Morgan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2574</guid>
		<description><![CDATA[
4 rounds
1-2-3
Press
KB Bent-over row
Balance bar
Max L-sit hold
(add weight to press after each round)
Thus ends our current strength cycle with this lifting format.  We will continue to use it in the future, although not as frequently.  It is a useful variation, but I feel a need to get back to the tried and true 5&#215;5 for [...]]]></description>
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		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Cardio Hell</title>
		<link>http://crossfittacoma.com/cardio-hell</link>
		<comments>http://crossfittacoma.com/cardio-hell#comments</comments>
		<pubDate>Fri, 05 Mar 2010 04:41:48 +0000</pubDate>
		<dc:creator>Morgan</dc:creator>
				<category><![CDATA[WODs]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2570</guid>
		<description><![CDATA[
3 rounds
500m row
21 burpees
400m run
This is another workout that we&#8217;ve done before.  I don&#8217;t know what makes it so rough.  There&#8217;s nothing heavy, nothing absurdly high rep or long (although one might argue that any number of burpees is absurd), nothing particularly complex.  Still, I remember it being such a challenge that I&#8217;ve always kept [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
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		<title>Just hold on</title>
		<link>http://crossfittacoma.com/just-hold-on</link>
		<comments>http://crossfittacoma.com/just-hold-on#comments</comments>
		<pubDate>Thu, 04 Mar 2010 05:36:51 +0000</pubDate>
		<dc:creator>Morgan</dc:creator>
				<category><![CDATA[WODs]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2565</guid>
		<description><![CDATA[













This is a workout we did about a year ago.  I remember it well.  I changed the rep scheme up a bit, thinking that there weren&#8217;t enough kettlebell swings in it.  Somehow I don&#8217;t think that was the case this time through.  The primary challenge, aside from remembering the rep scheme, was just to hold [...]]]></description>
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		<slash:comments>2</slash:comments>
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		<item>
		<title>More more more</title>
		<link>http://crossfittacoma.com/more-more-more</link>
		<comments>http://crossfittacoma.com/more-more-more#comments</comments>
		<pubDate>Wed, 03 Mar 2010 04:39:51 +0000</pubDate>
		<dc:creator>Morgan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2561</guid>
		<description><![CDATA[













We continued with a particular lifting format that we learned from Dan John a couple weeks ago.  We generally cycle our strength program on three week intervals, so this week will be the end of the current cycle.  I like this format because it doesn&#8217;t feel like you&#8217;re lifting a heavy weight even though you [...]]]></description>
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		<slash:comments>7</slash:comments>
		</item>
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		<title>Annie</title>
		<link>http://crossfittacoma.com/annie-3</link>
		<comments>http://crossfittacoma.com/annie-3#comments</comments>
		<pubDate>Tue, 02 Mar 2010 05:26:38 +0000</pubDate>
		<dc:creator>Morgan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2558</guid>
		<description><![CDATA[













If double unders are part of your skill set, Annie is a fast-paced workout that leaves you breathless and wasted.  If they&#8217;re not, it leaves you frustrated with whip marks along your forearms.  We worked a lot on basic jumping technique which helped some people.  One of the challenges with double-unders is that trying too [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Sectionals</title>
		<link>http://crossfittacoma.com/sectionals</link>
		<comments>http://crossfittacoma.com/sectionals#comments</comments>
		<pubDate>Mon, 01 Mar 2010 20:15:05 +0000</pubDate>
		<dc:creator>Morgan</dc:creator>
				<category><![CDATA[Features]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2541</guid>
		<description><![CDATA[Now that I&#8217;m recovered, coffeed, and have dragged my stiff muscles in front of the computer, I think it&#8217;s time for a recap of the weekend.  The event took place at the Evergreen State Fairgrounds.  After a long drive we pulled into the lot at 7am, following signs for &#8220;Crossfit Sectionals, Swap Meet.&#8221;  The building [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Sectionals quick review</title>
		<link>http://crossfittacoma.com/sectionals-quick-review</link>
		<comments>http://crossfittacoma.com/sectionals-quick-review#comments</comments>
		<pubDate>Mon, 01 Mar 2010 06:07:49 +0000</pubDate>
		<dc:creator>Morgan</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2535</guid>
		<description><![CDATA[It&#8217;s late and it&#8217;s been a long weekend so I think a shower and sleep are in order, but for those who have been waiting to hear how things went, here is a brief wrap-up.  I&#8217;ll post more details of the weekend tomorrow.
In the end there were 5 tough events, 3 Saturday, 2 Sunday.  Top [...]]]></description>
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		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Ninja Practice</title>
		<link>http://crossfittacoma.com/ninja-practice</link>
		<comments>http://crossfittacoma.com/ninja-practice#comments</comments>
		<pubDate>Sat, 27 Feb 2010 05:42:50 +0000</pubDate>
		<dc:creator>Joseph</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://crossfittacoma.com/?p=2527</guid>
		<description><![CDATA[Another lift day today, working on presses.  Couple of fun movements thrown in there, skin the cat and balance work.  Shoulder rolls are always good to practice, everyone is going to fall at some point.  Even if you don&#8217;t roll properly out of the fall, tumbling practice teaches you to tuck properly.  Extended limbs means [...]]]></description>
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		<slash:comments>10</slash:comments>
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