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	<title>CrossFit Invictus Blog</title>
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	<link>http://www.crossfitinvictus.com/blog</link>
	<description>Redefining Fitness</description>
	<lastBuildDate>Mon, 22 Mar 2010 04:13:47 +0000</lastBuildDate>
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		<title>Monday, March 22, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/monday-march-22-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/monday-march-22-2010/#comments</comments>
		<pubDate>Mon, 22 Mar 2010 04:13:47 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2122</guid>
		<description><![CDATA[Workout of the Day:
Take 18 minutes to find your new one-rep max jerk;
and then,
Three rounds for max reps of:
60 seconds of Chest-to-Bar Pull-Ups
30 seconds of Rest
60 seconds of Ball Slams (as heavy as you can handle)
30 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
Lookin&#8217; Good, Feeling Nervous?
Written by C.J. Martin
The big day is almost [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/monday-march-22-2010/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Saturday, March 20, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/saturday-march-20-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/saturday-march-20-2010/#comments</comments>
		<pubDate>Sat, 20 Mar 2010 05:20:47 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2119</guid>
		<description><![CDATA[Workout of the Day:
&#8220;Rabbit&#8217;s Delight&#8221;
This is one of my favorite workouts.  It will be completed in teams of two.  A full explanation of the rules and movements will be given at 8:30 and 10:00 a.m.
(To all of our out-of-town friends, I am sorry to leave you hanging.  I only have two or three workouts that [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/saturday-march-20-2010/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Friday, March 19, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/friday-march-19-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/friday-march-19-2010/#comments</comments>
		<pubDate>Fri, 19 Mar 2010 06:25:13 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2116</guid>
		<description><![CDATA[Workout of the Day:
Three sets of:Thrusters x 15 reps as quickly as possible(Use weight used on March 4, 2010 – if you missed it, pick a weight that is a struggle for 15 reps, but doable under 60 seconds.)Rest 90 seconds between sets;and then,
The Burpee-Wall Ball ChallengeTeams of two will play five two-minute rounds for [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/friday-march-19-2010/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Thursday, March 18, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/thursday-march-18-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/thursday-march-18-2010/#comments</comments>
		<pubDate>Thu, 18 Mar 2010 06:25:59 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Grace]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2109</guid>
		<description><![CDATA[Workout of the Day:
Four sets of:
Weighted Pull-Ups x 3 reps
Rest 90 seconds
Single-Leg Squat x 6 reps each leg
Rest 90 seconds
(stand on top of a box and work for depth &#8211; if you can, wear a weight vest or front rack two kettlebells);
and then,
For time:
Row 1000 Meters
50 Box Jumps (24&#8243;/18&#8243;)
Run 800 Meters 

Benchmark Update &#8211; Monday&#8217;s [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/thursday-march-18-2010/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Wednesday, March 16, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-16-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-16-2010/#comments</comments>
		<pubDate>Wed, 17 Mar 2010 05:00:48 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2102</guid>
		<description><![CDATA[Workout of the Day:
15 minutes to work up to and achieve a new best snatch;
and then,
As many rounds as possible in 12 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Broad Jumps (6&#8242;/5&#8242;)
30 Double-Unders
(Do you have your own rope?  If not, please consider purchasing one that you can custom fit to your height and preference.  We sell [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-16-2010/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Tuesday, March 16, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/tuesday-march-16-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/tuesday-march-16-2010/#comments</comments>
		<pubDate>Tue, 16 Mar 2010 05:35:12 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2098</guid>
		<description><![CDATA[Workout of the Day:
Five sets of:
Front Squat x 3 reps
Rest 90 secondsRing Dips x as many reps as possible
Rest 2 minutes;
and then,Three rounds for time of:8 x Front Squat (use 85-90% of 3-RM)400 Meter Run(This workout is called “The Litvinov Workout” after Sergey Litvinov, a 196 lb. Olympic thrower who did this workout with 405 [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/tuesday-march-16-2010/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Monday, March 15, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/monday-march-15-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/monday-march-15-2010/#comments</comments>
		<pubDate>Mon, 15 Mar 2010 06:10:43 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Grace]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2093</guid>
		<description><![CDATA[Workout of the Day:
Clean &#38; Jerk &#8211; use 12-15 minutes to work up to a heavy double and/or single &#8211; power cleans are acceptable;
and then,
“Grace” For time:135/95 lb. Clean and Jerk x 30(Compare time to December 21, 2009)

Ohana Means Family
Written by Mike Hom
(Editor&#8217;s Note &#8211; I am posting the following with a mixture of sadness [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/monday-march-15-2010/feed/</wfw:commentRss>
		<slash:comments>13</slash:comments>
		</item>
		<item>
		<title>Saturday, March 13, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/saturday-march-13-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/saturday-march-13-2010/#comments</comments>
		<pubDate>Sat, 13 Mar 2010 04:30:44 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2090</guid>
		<description><![CDATA[Workout of the Day:Three rounds for time of:400 Meter Run15 Dumbbell Thrusters (35/25 lbs.)20 Push-Ups30 Jumping Lunges (Split Jumps)
Why Isn&#8217;t Sage Coaching You?
Written by Michele Vieux
I don’t think a lot of you realize how lucky you are to have the opportunity to learn Olympic lifting from Sage. Just Google her name and see what pops [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/saturday-march-13-2010/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Friday, March 12, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/friday-march-12-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/friday-march-12-2010/#comments</comments>
		<pubDate>Fri, 12 Mar 2010 06:58:05 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2087</guid>
		<description><![CDATA[Workout of the Day:
Five sets of:
Deadlift x 3 reps
(Your set ends immediately if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for three reps.)
Rest 30 seconds
30 seconds of Pull-Ups (as many as possible)
Rest 3 minutes;
and then,
Five rounds for time of:
10 Kettlebell Swings (32/24 kg)
200 Meter Run

Are You Even [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/friday-march-12-2010/feed/</wfw:commentRss>
		<slash:comments>8</slash:comments>
		</item>
		<item>
		<title>Thursday, March 11, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/thursday-march-11-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/thursday-march-11-2010/#comments</comments>
		<pubDate>Thu, 11 Mar 2010 06:39:43 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Recipes]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2083</guid>
		<description><![CDATA[Workout of the Day:
Three sets of:
Split Squat x 4-6 reps each leg
(elevate rear foot if possible &#8211; use either dumbbells or barbell in front rack position)
Rest 90 seconds
Ring Rows x 12 reps
(movement should be slow and controlled, body aligned from ankle to hip to shoulder at all times)
Rest 90 seconds;
and then,
For time:
25 Ball Slams (heavy [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/thursday-march-11-2010/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
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